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Sports January 2015
Sports & Fitness
October 2015 | Issue 04
www.powerup-mag.com
Running Tips
best exercises for men
Keep in pace with the triathlon season with these tips
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Kuwait KD1.75
Oman RO2
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UAE DHS20
Target your problem areas with these moves
Best Trainers Dress your feet in style and comfort
Think Pink What are the symptoms of breast cancer?
On theway to the top
Your Guide to Supplements
Know which supplements will help you meet your target faster
KHK-MMA is making a big splash in the international arena fitness goals
Carl Guthrie tells you how SPORTS & FITNESS
Breakfast Grub Fuel your day
Diving Watches
Wear them on land or water
Nearing the end of mountain glaciation of North Bohemia, glaciers started to melt 15,000 years ago. Wherever geologically possible, thawing water soaked and formed underground pools where it has stayed extraordinary clean up to now. To bring the WATER FROM THE ICE AGE that clean and untouched to you it is bottled under controlled atmosphere while maintaining the strictest hygienic standards.
Tel: 17583121 째 Fax: 17583161 째 E-mail: sales.fromin@gmail.com
Bahrain and Sports
Influencing the GCC and the World.
Sports can be a powerful tool to promote the all-round growth and development of the youth of a nation. In Bahrain, under the patronage of His Majesty King Hamad, we are dedicated to provide all sorts of opportunities for our young people as far as sports is concerned. I strongly believe that an efficient physical education programme equips people with vital qualities, such as leadership, perseverance, social and moral character, selfesteem, commitment to teamwork, and problem-solving and organisational abilities.
In fact, sports have been proven to actually raise IQ in addition to building confidence and teaching kids about managing emotions, such as self-control. Sports help children to learn hard work, patience, persistence, and how to respond positively to setbacks and failures. Most importantly, sports help a child to prepare to take on the many challenges that life has to offer and emerge victorious like a champion.
In today’s most challenging environment, such skills can only help individuals to succeed in life, and that brings prosperity to the nation. We are always on the lookout for ways of improving facilities and practices for physical education. One example of this is that I feel we should develop a more holistic physical education policy to be implemented right from the early school stages. Possibilities for implementing such a policy are being explored. Essential life skills are so often the outcome of an effective physical education.
For the above reasons, I warmly welcome the arrival of PowerUp, the first sports dedicated magazine to be based in Bahrain. It will be a fantastic tool for the people of Bahrain to view sports clubs and fixtures that are available on our island. It will expose them to new sports from around the world and introduce them to exciting existing sports they may wish to try.
HH Shaikh Nasser Bin Hamad Al Khalifa Chairman of Supreme Council for Youth & Sports, President of the Bahrain Olympic Committee
Sports is an important part of the culture of the Gulf countries, especially endurance horse riding and show jumping, which have an immense traditional value, although we must not forget there are also other sports and sporting events that boast a rich history for us.
Reader’s
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Nice balance between flair and content. Lots of good material. I like the idea of exercises for lazy folk. - Claire Cosgrove, Professor, University of Bahrain.
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- Ahmed Shukri, HR Specialist, Alba
Sports & Fitness
September 2015 | Issue 03
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Sports January 2015
www.powerup-mag.com
dealing with migraines
ExERcisEs FoR lAzy FolK
Get yourself together on those tough days
Squeeze in exercise at your office
KhK mmA TEAm
FiFTy And FAbulous
Meet the elite squadron of fighters
22nd AL BAREH INTERNATIONAL
You don’t have to be old and flabby
REgATTA 2015
Winds and high tides won’t stop these sailors! KARATE
Learn how to protect yourself SPORTS & FITNESS
spoRTs AccEssoRiEs Be fashionably fit
club lisTings
Get moving right now!
Issue 03 | September 2015
I think it is an impressive magazine with lots of interesting articles. - Sheryl Serafin, Awali Hospital Thank you so much for sharing lucky number 3 of the magazine. Just gets better every issue. - Lisa Pringle, Bahrain Endurance 13 Where can I buy this magazine? Because I have friends from abroad who want a copy, they like your September issue. - Adora Evasan, Profiles Fitness Center
Editor’s Note: Send us your thoughts, comments, critiques, and requests via editorial@ powerup-mag.com. You can also take a picture of yourself with your PowerUp magazine and tell us your own experience. We will select letter and pictures to print monthly.
Social Media’s Most Engaging Posts Twitter
PowerUp Top Tweet HH Sheikh Nasser Bin Hamad Al Khalifa @NHK13 sports research awards is set @Nasseraward. Sept 1617 @RameeGrandHotel pic.twitter.com/ icOpHAZmJm
powerupmagPeople are trying so hard to be perfect that is why it is hard for them to work out. But little do they know, it is the progress that you have to look up to. noeliabeaute So nice!
Fan’s Comments
PowerUp Top card Tweet Few units in the world can claim to be elite, the Royal Guard Bahrain is one of them. bit.ly/1hZYif4 pic.twitter. com/2GNWoGwURR PowerUp Top media Tweet Do it for yourself. Whatever reason, it will always boil down on self worth. #PowerUpMag #FitnessMotivation #Bahrain pic.twitter.com/Tgq5FEA2L4
@PowerUpMag
powerupmag It will surely be a struggle at first, but the pain you feel now will soon be just your start up exercise. aalshaikh91 Yeah!!! fauxtinger Good shot! powerupmagIt’s up to you how would you shape your body. It is the best canvass to show how fit and healthy you can be. extremedavid Absolutely love that. Take a look at my profile for some fitness pics powerupmag It’s not about one thing. Should always be both. It will not work without the other one. fitness_schmidtness Nice! tskogg Great Insta!
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Video: It’s never too late to get the body you dream of! Watch and follow Power Up’s intense fitness makeover challenge as we chronicle Bribin’s dynamic fitness transformation for 3 tough months! Fitness transformation in collaboration with Fitness First Middle East. Fitness Buffs Awesome! very informative Bahrain Defence Force F-16 ‘Fighting Falcon’ is a multi role fighter jet that is capable of engaging targets either in the air or on the ground in any weather condition. Noor Muhammad Khan Excellent formation Sohail Rana Love and nice bahrain Airforce
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Sports & Fitness
CEO & Editor-in-Chief - Chris Burrows
Editor ’s Note
Publisher - Nicholas Cooksey Senior Editorial - Ainne Frances dela Cruz Contributor - Carl Guthrie Evans Craig Helsop Dr. Dmitrios Ziakas Dr. Mahmood Mirza James Cunnama Jodie Swallow Muscle Factory Philip Clough Xanthe Sutcliffe Layout Design - Dhanraj S Business Development - Redia Castillo Marketing & Sales - Xanthe Sutcliffe Photography - Bench Medina Harold Tejada
Design Your Life The first Bahrain based sports, health and fitness magazine. Our goal is to promote the sports culture and inspire our readers in the Arabian Gulf to take charge, be fit, and stay in shape for life. PowerUp is an influential source of useful and entertaining content dedicated to sports, health, and wellness. Addressed to an audience of healthconscious readers in the GCC region.
www.powerup-mag.com
Distribution Bahrain: Al Hilal Corporation, Tel. +973 1748 0800 UAE: Jashanmals, Tel. +971 4341 9757
Designed by:
Media P.O. Box 60357, Kingdom of Bahrain Tel: +973 1700 4575 Fax: +973 1772 1722
Registered as Gulf Financial Insider with Ministry of Information approval no. TFI-431Š. No part of this publication may be reproduced in any manner without the written permission of the publisher. All Rights Reserved. Views expressed in this magazine are not necessarily those of the publisher.
Adrenaline Rising As October kicks in, we look forward to the exciting 3 months ahead with a host of adrenaline-fueled events like Challenge Bahrain, Ironman Bahrain, KHK-MMA, Formula 1, FIA WEC 6 Hours in Bahrain, Harley Davidson Rally as well as the start of the Endurance Horse Race season plus many other activities going on in the island up until Christmas. The passion, commitment, and inspiration that sports fuels is unmatched and is indeed awe-inspiring. We are also happy to announce that PowerUp is the official race magazine of Challenge Bahrain 2015! At this auspicious time, we would like to give our support to the members of the Bahraini army which even now are fighting the good fight out in Yemen. Our prayers go with you. We hope that everyone has had a really good Eid holiday, and now with the winter months coming in, and it is just a little bit cooler; it is probably the best time to focus on your health and fitness since you can do it outdoors. The magazine offers a wealth of inspiration. From the Benefits of exercise, to Best Exercises for Men and Women, running tips, and anti-gravity yoga; you have a list of options as well as the best places to go to check it out. Share with us your journey to fitness!
Sports & Fitness
contents October 2015 | Issue 04
1
Sports January 2015
Sports & Fitness
October 2015 | Issue 04
www.powerup-mag.com
running tips
Best exercises for men
Keep in pace with the triathlon season with these tips
Best trainers
Dress your feet in style and comfort
think pink
What are the symptoms of breast cancer?
on theWay to the top
your guide to supplements
Know which supplements will help you meet your target faster
KHK-MMA is making a big splash in the international arena fitness goals
Carl Guthrie tells you how SPORTS & FITNESS
Breakfast gruB Fuel your day
Diving Watches
Wear them on land or water
Complimentary Copy
Bahrain BD2
KSA SR20
Kuwait KD1.75
Oman RO2
Qatar QR20
UAE DHS20
Target your problem areas with these moves
SPORTS & FITNESS
10 12
Sports News
14
Achieving Your Fitness Goals
16 18 20
Calendar Of Events
Bic The Home Of Motorsports 70.3 Taper Get Ready For A Race
SPORTS & FITNESS
22
22 26 28 30
Best Exercises
32 34 36
The Fresh Sport
Bahrain Warriors Fighting To The Top Ironman 70.3
Running Tips Anti-Gravity Yoga
HEALTH & WELLNESS
FASHION & STYLE
Best Exercises
38 40 44 45
Sharks In The Desert
46 47 48
Horserider
Best Exercises For Women Awali Riding Club Rumour Mill
Let’s Get Ready To Rumble Walking… My Talk
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Sports January 2015
FASHION & STYLE
58
HEALTH & WELLNESS 53 54 56 58 60 62 64 65 66 67 68
Chef’s Corner Breakfast Grub Connecting Your Smile Think Pink
Best Trainers Diving Watches Men’s Grooming
Best Waterproof Mascara Beauty Horoscope.
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Your Guide To Supplements Feel Good : Skin Care Tips Signs Of Depression Fitness Experience Great Snacks Healthy Food Choices Vertigo
54
74 76 78 80 82
76
56
74
&
Fitness
Featured: Fitness Pro
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PowerUp October 2015
SPORTS
NEWS
Sports has the power to change the world. – Nelson Mandela
Bahrain International Circuit lines up exciting races
One of the biggest events in Bahrain’s sporting calendar is the FIA WEC Six Hours in Bahrain which will be hosted by the Bahrain International Circuit (BIC). The endurance racing spectacle makes a grand return to Sakhir on November 20 and 21 as the eighth and final round of the 2015 FIA World Endurance Championship (WEC).
SPORTS & FITNESS
BIC Chief Executive Shaikh Salman Bin Isa Al Khalifa announced an exciting programme of top-class events that await fans both leading up to and during the event. “The FIA WEC Six Hours of Bahrain is one of the major highlights on our BIC calendar each year”, said Shaikh Salman. “We take pride at being the sole destination for the WEC in the entire Middle East”. The grueling Six Hours of Bahrain main event on November 21 is scheduled to flag off in the daylight at 3pm and end under floodlights at 9pm.
Two Podium Spots for Bahrain Royal Endurance Team
Shaikh Mohammed Bin Mubarak Al Khalifa and Fahad Al Khatery won second and third place respectively at the Mansoor Bin Zayed Endurance Race in Italy yesterday. The race witnessed tough competition between Bahraini and Emirati riders especially in the final stage which was dominated by Shaikh Mohammed before he fell off his stallion 500 meters before the finish line making
way for Emirati rider Saeed Al Muhairi to win the race. Al Muhairi finished the race in 3:57:07, Shaikh Mohammed in 3:58:45, and Al Khatery in 4:01:33. HH Shaikh Nasser Bin Hamad Al Khalifa stated that the victory shows the team’s readiness to compete in the approaching World Youth Endurance Championship in Chile. Shaikh Nasser believes that participating in the race benefited the team members who have been taking part in different competitions in Europe during the past period as part of their preparations for the world championship.
SPORTS NEWS 11
Top ten performance for performance for Bahrain’s first elite ITU athlete
Elasto Painters dominate in BahrainPhilippines Basketball Goodwill Games
Filipino basketball superstar Paul Lee buried a breathtaking three-pointer with just over a minute remaining to help the Rain or Shine Elasto Painters pull-through with a hard-earned 71-60 victory over Bahrain’s senior men’s national basketball team last in the Zain arena. Lee’s vital three-pointer gave the Elasto Painters a 70-60 advantage while abruptly ending Bahrain’s late rally. The home team could not find a basket from there and Beau Belga pegged the final score from the charity stripe. The result helped keep intact the undefeated record of visiting Filipino pro basketball players in the Goodwill
Games. Earlier in the week, the Elasto Painters outclassed the local Nuwaidrat basketball club. This is the eight edition of the Goodwill Games which the Elasto Painters participate in as part of their preparations for the upcoming Philippine Basketball Association (PBA) season.
Sameera dreams of one day earning points to qualify for the Olympic Games, this time as a triathlete representing her country.
National athletics team collects 22 chromatic medals
Bahrain’s disabled athletic team returned from Doha after competing at the 52nd GCC Disabled Athletics Championship. The Bahraini team collected 22 medals in total, including four gold, nine silver, and nine bronze by the end of the event which was organized by the GCC Disabled Sports Organising Committee. Bahrain finished fifth overall while Saudi Arabia came on top with 50 medals, including 25 gold, 14 silver, and 11 bronze. UAE placed second with 34 medals—17 gold, seven silver, and 10 bronze.
In Bahrain’s first foray into International Triathlon Union (ITU) competition, Sameera Al Bitar finished in the top ten Grand Final Elite women’s aquathlon in Chicago on Wednesday. She was the only athlete from the Middle East to crack the top ten. Not content with this win, she went on to place 13th overall at the age group sprint race the very next day. A two-time Olympic swimmer for the Kingdom of Bahrain, Sameera ventured into triathlon with the Bahrain Triathlon Association’s (BTA) high performance developmental team. She was able to train with the Alameda ON Development Team in Egypt with Coach Michelle Dillon prior to competing in Chicago. With a swim at par with the top placers in the aquathlon, she will next compete in the age group sprint triathlon in Chicago followed by a competition in Korea in two weeks time as well as a few local and regional races. She dreams of one day earning points to qualify for the Olympic Games, this time as a triathlete representing her country. “Having seen what the Bahrain Endurance Team has achieved so far, with all the great results really inspires me to keep pushing hard”, Sameera says.
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PowerUp October 2015
CALENDAR OF
EVENTS
November 20-21, 2015
FIA WEC 6 Hours in Bahrain. Bahrain International Circuit. Line up at the BIC to watch one of the most exciting endurance racing contests in the Middle East, the FIA WEC 6 Hours in Bahrain tour.
Croquet Lawn 8th Aquathlon
October 9, 2015
November 6, 2015
Carlton Bahrain. If you are passionate about swimming and running, the compete as a single participant or with a partner at the Ritz’s 8th Aquathlon race.
Bahrain. The Ritz has designed a four week extravaganza culminating in the Zumbathon where your steps can make a lasting footprint on breast cancer awareness and prevention.
Croquet Lawn 8th Aquathlon. The Ritz
Island Zumbathon. The Ritz Carlton
November 20, 2015 Challenge Bahrain.
Bahrain is fast becoming the sporting destination of the Middle East. Witness another important event in the triathlon calendar with Challenge.
December 5, 2015
Ironman 70.3 Middle East, Bahrain.
Witness this historic event of a thousand athletes running, swimming, and biking in the first Middle East leg of Ironman in Bahrain!
December 17-19, 2015
Bahrain Bike Week. Al Bander Hotel and Resort, Bahrain. BBW is an annual motorcycle event that started in 2010 with participants from different bike groups and individual motorcycle enthusiasts from the GCC and the Middle East!
Bahrain Road Runners Events Calendar 2015 season October 30, 2015
Beach Swim Challenge. The Ritz Carlton Bahrain. Swimming experts of all ages can test their limits in this swim challenge specially organized by the Ritz Carlton Bahrain.
November 1-14, 2015
2nd H.O.G. Bahrain Rally. Bahrain
International Circuit. With more than a million members around the globe, H.O.G. (Harley Owners Group) is the largest motorcycle enthusiast organization around the world. Watch out for this exciting rally!
SPORTS & FITNESS
EVENT NAME
DATE
DAY
LOCATION
Aquathlon
2nd Oct 2015
Friday
Hamala Beach Resort
Olympic Triathlon
16th Oct 2015
Friday
Sofitel Hotel
Grand Prix 5 Km
30th Oct 2015
Friday
Muharraq between the 2 bridges
Grand Prix 10 Km
6th Nov 2015
Friday
Muharraq between the 2 bridges
Grand Prix 15 Km
13th Nov 2015
Friday
Muharraq between the 2 bridges
Kids & Women run
4th Dec 2015
Friday
BIC
Cross Island
18th Dec 2015
Friday
Sakhair
Stay up to date with upcoming events by visiting
www.powerup-mag.com
14
PowerUp October 2015
Achieving your
T
Carl Guthrie Evans Fitness Manager / Fitness First
hrough my experience, the main reasons and goals for those who engage in fitness activity; are to achieve a more desirable body shape through fat loss and muscle gain. However with the vast expansion of health and fitness solutions via the internet, social media and other accessible, but not so reliable sources, it has become increasingly common that I come across misdirection and error in achieving these goals effectively. So here is someimportant informationabout how to effectively achieve your goals and gain more sustainable results. Genetically, the human body is one that is athletic, strong, fit and lean and this was once achieved without access to gyms, fitness fads or social media. Today, we find ourselves almost plagued with a world of health SPORTS & FITNESS
issues such as obesity, heart disease, joint and mobility difficulties which are not only preventable, but leave us wondering why in such a connected world, we have gone wrong? It is well known that in the past, our bodies were put to great use when hunting, building and engaging in activities needed to survive; and today, in contrast we live a very sedentary lifestyle, which even applies to those who may pride themselves on living an active and healthy lifestyle! As one who attends the gym regularly, you do not realise that you are in fact in control of your activity,
Carl Guthrie Evans, Fitness Manager at Fitness First walks us through the seven essential steps to achieve our desired weight. which may not necessarily be as nature intended; and as a result you may encounter disproportion. Is the gym junkie with a huge chest and thin legs a familiar character to you? What about the runner on the quest to lose fat, who in fact seems to have lost all shape instead? These are examples of misdirection and error when aiming to achieve a particular goal. The point here is that we are no longer using our bodies to function as a complete unit; and instead,
we are focusing on one type of exercise or activity that through modern day learning we believe will enable us to achieve our goal. Like a tree we are only as strong as our roots and there are seven “primal� movements that once mastered, will ensure our bodies are unlocked to their true potential.
Fitness 15
Seven Primal Steps to Achieving your Fitness Goals 1 THE SQUAT
Feet flat on the ground, lowered legs, chest up and shoulders back - as if you’re taking a seat. Then push through the heel to ascend back to a standing position. Primary benefits of this movement will be to strengthen the core and lower body muscles.
2 THE PUSH
This requires you to push a load away from your body with either body weight, a push up, or weights, a barbell shoulder press. Primary benefits of this movement are to strengthen the anterior muscles and back of the arms.
3 THE PULL
Opposite to pushing, this requires you to pull a load towards your body, again, with either body weight, a pull up, or weights, dumbbell rows. Primary benefits of this movement are to strengthen the posterior muscles and front of the arms.
4 THE LUNGE
This is a single leg exercise which is completed by stepping forward with your head up and back straight whilst lowering the body through bending the back leg. You then return to a standing position by driving through the heel of the front leg. Primary benefits of this movement are the same as the squat but there is more use of the core to gain stability.
5 THE BEND
A common movement used when we bend our torso by hinging at the hips - that movement when we bend to pick something up. A key exercise to develop this is the deadlift and the primary benefits are to strengthen the core and lower body muscles whilst also keeping the hips functional and mobile. However, if not done correctly, this movement can cause lower back injury.
6 THE TWIST/ROTATION
This movement involves the twisting motion through the torso to really engage the core and strength your core. An exercise that includes this movement would be Russian twists and boxing. Is an activity whereby this movement is utilised a lot!
7 GAIT
Commonly known as walking, jogging and jumping type movements. In a gym setting you achieve this movement when using cardiovascular machines such as the treadmill and rower.You can also use your body weight whilst doing squat jumps or running outside. The benefit of this movement is to strengthen your heart and circulatory system, allowing it to work more efficiently and increase endurance.
Including these seven primal movements in to your fitness routine will enable you to lose excessive body fat, gain strength, prevent illness and health complications and increase confidence. Though most importantly, they will allow you to finally achieve those goals without the disproportion, error and injury often resulting from misguidance For more information Fitness First, Bahrain World Trade Center Tel. +973 17134999
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PowerUp October 2015
Bahrain International Circuit
in the Middle East
T
he BIC or the Bahrain International Circuit is the world’s premier motorsport facility, hosting high-voltage, exciting international events. Founded by HH Shaikh Salman Bin Hamad Al Khalifa, it was launched in 2004 and hosts the annual Bahrain Grand Prix, a round of the FIA Formula One World Championships, making it a key part in the elite sporting circle. The track was designed by Herman Tilke (architect of Sepang, Shanghai, Istanbul Park, and
SPORTS & FITNESS
Valencia Grand Prix venues), costing approximately, US$150 million, but the amazing revenues that the circuit has generated has more than returned the Kingdom of Bahrain’s investment many times over. Since the Formula One Grand Prix Inauguration in 2004, media interest in Formula One have increased exponentially throughout the Middle East and North Africa. In 2006, media interest hit an all-time high, with more people watching the Bahrain Grand Prix, than the 2006 Winter Olympics in Turin.
The World Endurance Race
But the Grand Prix is certainly not the only exciting event taking place in the BIC. In November, the highly anticipated World Endurance Race will be held here, as the 8th and final round of the 2015 World Endurance Championship (WEC) season. This fabulous event is organized by some of the world’s most experienced racing teams, including former Formula One stars. Gray’s Anatomy Star, Patrick Dempsey, is an entrant for the 2015 championship! The addition of the LeMans Prototype
motorsports 17
In 2007, the BIC received the FIA Institue Centre of Excellence trophy, being the first of the current grand prix circuits to bag the award.
1 Hybrid (LMP1-H) in the WEC car categories since 2014, signals the rise of exciting new car technologies. These are powered by some of the biggest and most prestigious brands in the automotive world: Toyota, Audi, Porsche, Ferrari, Lamborghini, Aston Martin, and Nissan among others. In Bahrain each year, there’s a massive grid of around 30 cars fighting it out for this leg of the WEC. The WEC features eight endurance races across the world in England, Belgium, France, America, Japan, China, Brazil, and Bahrain. The biggest event of the annual WEC Calendar is the 24Hours race of LeMans. There are exciting things to look forward to on and off track during the FIA WEC SIX HOURS OF BAHRAIN. On the tarmac, there will be a pair of top-
class series supporting the WEC, the India Based MRF Formula 2,000 Series, and the Porsche GT3 Cup Challenge Middle East. The MRF Formula 2,000 is an up-and-coming series in Asia, which is participated in by racers all over the world, including HH Shaikh Salman Bin Rashid Al Khalifa. The Porsche GT3 Cup Challenge Middle East on the other hand, is the leading one-make GT series from the region. Off the track, fun and entertainment await fans at the BIC Vending Area, with children’s activities, carnival games, and so much more.
BIC: The home of motorsports
The friendly, community atmosphere of the BIC, and the promotion of national championships, and a wide variety of motorsports from local series, to drag racing, to karting; truly makes it the home BIC has several interesting features that make it a world class motorsport facility 1. It can run 2 out of 7 tracks simultaneously because of its ingenious layout 2. An international standard drag strip 3. A desert obstacle course for 4 x 4’s 4. Track days for bikes and cars
of motorsports in the Gulf Region and invites many participants and spectators to come. All of these have led BIC to introduce the thrill of motorsports and drag racing to thousands of competitors—some as young as nine years old, and a multitude of fans. BIC has built wisely on the success of its prestigious events—on and off the track. Its landmark eight-storey Sakhir Tower, luxury VIP lounges, hi-tech conference facilities, and five star catering has made the track not just a sports destination, but a business destination for
corporate clients as well. More importantly, BIC has played a fundamental role in the community with the Advanced Driving Centre and the BMW Performance Centre being part of the FIA’s Think Before Your Drive Global Road Safety Campaign since 2006. BIC provides for a wide diversity of motor sports: Formula One, Junior Single Seater, Australian V8 Supercars, international and national drag racing, and long-distance GT sports car saloon racing, as well as track days for cars and motorbikes. It has a magnificent structure with a 45,000 seating capacity, including 10, 500 spectators in the main grandstands; the luxurious eight-storey Sakhir Tower, with its roof terrace; 47 VIP hospitality suites; a state of the art pitand-paddock complex for 11 GP teams; and 18 buildings for international racing teams. The separate Oasis Complex, provides a second pit building for support race and vehicle testing technical support and a 3,000-seater grandstand. In 2007, the BIC received the FIA Institue Centre of Excellence trophy, being the first of the current grand prix circuits to bag the award
For more information: Bahrain International Circuit, Tel: +973 1745 1785
18
PowerUp October 2015
70.3 Taper
James Cunnama
You’ve done the hard work, you’ve put in weeks of training and are feeling fitter than ever before in all your training sessions. Your race is around the corner; it’s time to TAPER.
He is one-half of endurance racing’s fastest couple (the other half is his girlfriend Jodie Swallow). Hailing from South Africa, he won the prestigious Alpe d’Huez Triathlon then went on a winning streak in the USA (Ironman 70.3 Austin, Ironman Rev 3 Cedar Point, and Ironman Florida). Now he is part of the famed Bahrain Endurance 13, building a legacy in the island.
N
ailing the perfect taper is a bit of an art - everyone is different and what you do to be at that perfect point well-rested and still feeling good - depends on your body. Stick to your training program. It was carefully constructed to get you there. But beware of these pitfalls in the final two weeks:
p “I rode the course 2 days
before the race and felt great!” Err on the side of caution - it is far better to be on the start line slightly under-trained than overtrained. Stick to the program! Fight the urge to test yourself. Keep training, keep going for the swims, rides and runs in your program, just make the
SPORTS & FITNESS
p “I rode the whole course
last weekend. Twice. In the rain. Haven’t you done that?!” Don’t listen to the hype - in the taper everyone is excited and will be talking about their training and what they have done. Don’t compare what you have done and how you’ve done what you could. Trust in your training. Believe in yourself.
p “If you really want to go
sessions short - much shorter than you are capable of now that you are fit.
p “It is 4 days to the race
and I feel so lousy/flat/tired I don’t think I can start”. Feeling lousy in the taper is completely normal - most people feel worse before they feel better when they cut back on training. This is your body recovering, so remember you only need to feel good on race day, not a week or 3 days or even the day before! Don’t let your anxiety ruin your day
before it begins.
p “I am so hungry but want
to be lean and mean on race day.” Listen to your body - if you are hungry, eat more; if you are tired, sleep more; if you are tight and stiff, do something easy to loosen up (swim, easy ride, stretch). Your body is recovering from the hard work, don’t deny it what it needs now.
fast, you should use these new shoes. With this new tri-suit. And this great new nutrition. You’ll be about 20mins faster!” Beware the expo experts - nothing new on race day! Ideally you have already tested everything you will use, but the expo and your fellow competitors will bombard you with new stuff which will ‘shave minutes off your time’. If you haven’t tested it, don’t use it. No matter how much free speed it promises!
Good luck. See you on the start line!
BECAUSE YOU CAN
Don't do it because you have to, do it because you can.
Join Fitness First today!
Call for more details Bahrain World Trade Centre +973 17131499 East Riffa, Oasis Centre +973 17620005 Juffair, Bahrain (Mixed Club) 35940048 OPENING SOON!
www.fitnessfirstme.com
#BECAUSEYOUCAN
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20
PowerUp October 2015
Winning a race is no accident, its about the amount of effort, training, and time that you put in.
How to get ready
for a race
any people seem to think that if you can run a 3 km. course once, you can run a marathon. However, it is slightly more difficult than that. Success on your big day is directly proportional to the amount of effort and preparation that you do ahead of time. If you start strong, then you can finish strong.
1
Sleep As the body refreshes and recharges itself during sleep, the amount of sleep that you get in the months leading up to your race is important. Chronic sleep deprivation affects both your body’s ability to recover and your ability to concentrate during a race.
SPORTS & FITNESS
Taper
Tapering is a technique marathoners use in order to achieve peak performance in a race. It is the practice of reducing exercise in the days just before an important competition. The tapering period frequently lasts as much as a week or more. You might feel uneasy about the decrease in running but it is designed to allow your body to recuperate, rebuild, and be fresh on race day. Avoid replacing the runs with lots of crosstraining. Adding in extra cross-training at the last minute can cause your fitness level to dip and actually lessen your race-day potential. Enjoy the taper and focus on getting yourself mentally prepared for the race.
Fuel up You should load up on carbohydrates for one to three days before the marathon. Your breakfast before the race should maintain your blood glucose levels while you run. If the race is early in the morning, and you are too nervous to eat, then a high carbohydrate sports drink or liquid meal replacement is a good option. However, please note that food preference and allergies are important factors as well, and you shouldn’t force yourself to eat food you are not comfortable with.
Hydrate Drink enough, but not excessively the day before the race so you are well hydrated and only need to maintain your hydration level on the morning of the race. Drink about a pint of fluid pre-race. Sports drinks containing carbohydrates and sodium provide useful energy and help ensure fluid retention. If the featured sports drink during the marathon is not what you’re used to drinking, don’t risk having stomach issues during your race and instead hydrate with water. Don’t overhydrate. The ideal is 4-8 ounces per hour.
Reace Tips 21
Take in salt Include simple, salty carbs in your meals leading up to the event, like pretzels. Also eat a banana or two for the potassium. This will help ensure that you’re not flushing out your precious electrolytes which you’ll be needing for the race. Daniela Ryf of Bahrain Endurance 13 suggests a frozen banana laced with dark chocolate and salt as a perfect race snack. The potassium, salt, and sugar, ensure your energy levels are at their peak. Another awesome combo, called surfer’s breakfast, is peanut butter, wheat bread, and bananas, with its salt, carbs, and potassium.
Dress properly You should wear something you can move around in (obviously!). Don’t overdress as there is no need for accessories. In this island weather, stick to comfortable cotton T-shirts/singlet/shirt/top, shorts, socks and running shoes. Bring an extra set of clothing because you will be sweating. Profusely. To avoid panicking on the morning of the race, lay out everything you will need the night before including your ID.
Warm-up
The purpose of warming up is to prepare your body to run at race pace. The shorter the race, the more important this is, since the physiological demands are higher. For example, a 100 meter sprint is a brief, explosive event whereas the marathon is a prolonged, high-intensity endurance event. When you accelerate at the start of a race, the amount of blood pumped by your heart increases 5 times. Warming-up prepares your energy systems by increasing your heart rate, breathing, blood flow to your working muscles, and oxygen consumption. Plus it activates enzymes for aerobic energy production. A thorough warm-up increases your muscle temperature, which makes your muscles and tendons less stiff, so they are ready to work hard with less risk and injury. If you do not warm-up thoroughly, you put unnecessary strain on your cardiovascular system and produce more lactate, which will only lead to fatigue and
soreness. Warming-up also helps you psychologically as it helps you remain relaxed and confident. It also primes your nervous system for competition. The warm-up should consist of dynamic movements not traditional stretch and hold stretches. Five minutes of brisk walking, followed by two to three minutes of easy jogging makes a great dynamic warm-up for a full or half marathon. The warm-up is exactly that, only a warm-up. You want to be fit and limber but not worn out before the start of the race. The warm-up should take half an hour to 40 minutes. Remember not to warm up too much as this will make you burn your precious carb reserve needlessly.
A suggested prerace food chart: Day 1: The first day
of the carb-load should consist mainly of complex carbohydrates like whole grain breads and pasta. By loading up on complex carbs before race day, you have time for them to be processed and voided well before race day.
Day 2: Taper the complex carbs and switch to simple carbs but avoid loading up on food that have a lot of saturated fat like cookies, doughnuts, and pastries. The extra fat will slow down digestion and make you feel sluggish. Instead try egg sandwiches with white bread. Day 3: Continue with the simple carbs. Eat your last major meal about 12 hours before the race. This meal should be easily digestible. Try a big plate of pasta with marinara sauce, and hold the cream.
Run your own race Keep at your own pace, and don’t waste time trying to catch up with the frontrunners. You’ll be glad at the 20th mile that you didn’t burn up your precious fuel at the start, and you will still have the stamina to go on to the finish.
Think positive The marathon is a long and lonely race. Its as much a psychological as a physical exercise. You have to keep your eye on the prize (and it’s not just about winning), but finishing in top form. Leave the factors that are out of your control and instead focus on what you can control. Yourself. Winning is never an accident it is the result of training, determination, and focus. At the end of the day, its how you run the race that counts
22
PowerUp October 2015
Men and women’s physiques differ, and for that reason there are some exercises proven to build men’s muscles, torch their fat, and transform their bodies. Check out our top picks.
for Men Back Squat
Just like the deadlift, the barbell back squat hits every major muscle group there is in the body and will develop your legs faster than steroids. This is the reason why most athletes run fast, jump high, and keep increasing in strength all over, because of the testosterone release.
Barbell Hip Thrust
This move hits your glutes which are the biggest set of muscles in your body. Not only do strong glutes lead to a healthy back and flexible hamstrings, meaning less long-term problems, it will also mean that you look mighty impressive in a pair of jeans.
Barbell Overhead Press Many would say that the standing barbell overhead press is a better upper-body developer than the mighty bench press itself. This move SPORTS & FITNESS
exercise 23
Dumbbell Romanian Deadlift
makes the doer exude a lot of testosterone and leads to a set of shoulders that look like cannonballs and a chest to match.
Bench Press
This move is responsible for developing powerful, welldefined pecs, shoulders, and triceps, which leads to a more commanding presence, with or without a shirt on.
Burpee
Burpee is a staple in exercise programs from bootcamps to CrossFit, and is a major fat burner. A fullbody
Deadlift
The king of all exercises, the deadlift hits every major muscle group hard, and is the greatest test of a guy’s strength. Because of all the muscles involved, it releases a huge amount of testosterone (a muscle building hormone) into the bloodstream. Which just means you’ll be enjoying a very manly physique in no time! One of the most important exercises for lower-back health and developing an impressive set of glutes; this gives you a killer set of legs and butt. Plus, it helps to make the hamstrings more flexible, meaning less back pain after sitting all day.
Glute Bridge
Experts agree that having strong, mobile glutes are essential for good back health. This exercise is guaranteed to do that, and enhance your overall physical appeal. For reals!
››
Dip
explosive motion that requires better cardio than hill sprints and more coordination than any exercise, this will get you lean and mean in no time!
A great triceps builder, which also hits the chest and shoulders hard; plus builds up on core strength. This exercise is not for lilywhite cowards but if you persevere, you will see them pecs popping up like mushrooms on your body.
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PowerUp October 2015
Inverted Row
As good a back developer as the pullup, the inverted row is a great opposing motion to work with the pushup. You’ve got a biceps builder, shoulder builder, and arm rippler. Why don’t you head out to the beach post work-out?
Kettlebell Swing An explosive hip hinge, great for the glutes and conditioning that when done properly, makes for a strong, ripped physique any guy would be jealous of.
Medicine Ball Slam
This exercise carves out gorges in your midsection,
fitness experts to be a very impressive measure of fitness. It requires excellent shoulder stability, and incredible muscle endurance of the abs, lower back, shoulders, neck, and legs. Plus, it allows you to develop an impressive six-pack (more time under tension = more muscle).
Pull-up
to get those slammin’ six-packs. It also adds a good amount of cardio, to keep you looking fit.
Plank
Holding a plank for more than a minute is considered by
SPORTS & FITNESS
Exercise
Another fitness classic, the pullup hits every muscle in the body and is essential for ab and arms development. It is the original biceps curl and about the best thing you can do for your arms. Watch them grow like weeds as you pull-up more and more! Plus you get the added benefit of a wide set of shoulder and a wide back. Perfect for the classic coat and tie combo. The traditional pullup develops those big, fanshaped muscles (latissimus dorsi, or the lats for short). This multijoint move leads to testosterone release, meaning strength and overall muscle development will be enhanced.
Push-ups
A timeless classic, the pushup is essential for building a big chest, cannonball delts, and awesome triceps. It yields the same benefits as the bench press with the bonus of astounding people who know you can do about 100!
26
PowerUp October 2015
Examine the conditions that make Bahrain’s Royal Guards, one of the best fighting forces in the world.
Our Heroes
Bahrain WARRIORS
A
s I write this article the brave soldiers of the GCC coalition which includes members of Bahrain’s Royal Guard are closing in on their final objectives following some of the most brutal fighting in modern history. The conflict in Yemen erupted on 22 March 2015 when an opposition movement loyal to the former President, Ali Abdullah Saleh seized control of a number of key areas within Yemen which forced the elected Government to flee to neighbouring Saudi Arabia. The Houthi offensive (the Houthi population make up the majority of the rebel force) was lightning quick and following a number of successes they found themselves on the outskirts of Aden on 25 March 2015. On the very same day a coalition force led by Saudi Arabia launched airstrikes to restore the former Yemeni Government. The airstrikes were so successful that the coalition commander ordered the next phase of the operation to be launched so as to quickly return Yemen to a stable governed state. A major ground campaign ensued
SPORTS & FITNESS
nine times out of ten you will wait till the evening before venturing out. Now, taking that into consideration, try to imagine fighting a battle over ground that climbs to 3,666 metres above sea level at its highest point. I would liken it to completing two ultra-marathons back to back, and maybe that is being a little bit conservative in my estimation. The fact that the soldiers of the Royal Guard have managed to do this, day in, day out and over terrain that would make
and in a series of blistering attacks the coalition force have now retaken all of the areas that were occupied by the rebel forces. Members of the Bahraini Royal Guard have been at the brunt of this fighting. Now, we have already written about how superbly fit the members of this unit are but we should now look at how their fitness has been tested to the extreme. Firstly let us explain the complex nature
The speed with which they have covered the complex terrain has firmly cemented their reputation as one of the best forces in the world. of the operation. The forces have had to fight whilst carrying all of their equipment with them, that means carrying all of the ammunition and water required to complete their missions, roughly working out at about 50lbs plus their weapon systems. Now, anyone working, living or just in the Middle East on a holiday (vacation) will know that the effort required to get out of your car and walk to the grocery store is considerable, and
avid mountain climbing enthusiasts baulk is testament to their superb fitness. The speed with which they have covered the complex terrain has firmly cemented their reputation as one of the best forces in the world. If you think you have what it takes to be a member of this elite unit you can find the details online
Royal Guard 27
لقد اختبرنا الظروف التي جعلت أعضاء القوة الخاصة من الحرس الوطني الملكي البحريني واحدا من أفضل القوات المقاتلة في العالم
أبطــالنا
محـاربـو البحرين في
الوقت الذي أكتب فيه هذا المقال؛ يضيق الجنود الشجعان في ائتالف مجلس التعاون الخليجي والذي يضم عددا من أعضاء الحرس الوطني الملكي البحريني ،الخناق على أهدافهم النهائية التالية في واحدة من أكثر المعارك وحشية في التاريخ الحديث. اندلع الصراع في اليمن في 22مارس 2015 عندما استولت الحركة المعارضة الموالية للرئيس السابق؛ علي عبداهلل صالح -على السلطة في عدد من المناطق الرئيسية في اليمن مما اضطر الحكومة المنتخبة إلى الفرار إلى أراضي المملكة العربية السعودية المجاورة. وشن الحوثيون هجومهم (يشكل السكان الحوثيون غالبية القوى المتمردة) بسرعة البرق وبعد عدد من النجاحات أصبحوا على مشارف عدن في 25مارس 2015؛ وفي اليوم نفسه قامت قوات التحالف بقيادة المملكة العربية السعودية بشن غارات جوية الستعادة السيطرة لصالح الحكومة اليمنية السابقة ،وقد حققت تلك الضربات الجوية نجاحا كبيرا؛ بحيث أمر قائد قوات التحالف بتدشين المرحلة التالية من العملية على وجه السرعة من أجل إعادة االستقرار إلى اليمن في أسرع وقت ممكن. أعقب الغارات الجوية حملة برية واسعة
ومع أخذ ذلك األمر في االعتبار؛ يمكنكم وسلسلة من الهجمات التي نفذتها قوات التحالف وقد تم استعادة جميع المناطق التي أن تتخيلوا القتال في معركة على أرض ترتفع إلى 3666مترا فوق مستوى سطح البحر احتلتها قوات المتمردين ،وقد ساهم أعضاء في أعلى نقطة لها ،ويمكنني أن أشبه األمر الحرس الوطني الملكي البحريني في تلك بمتسابقين في سباقات الماراثون الكبيرة المعارك ،وبعد أن تناولنا مسبقا مدى اللياقة ولكن المشاركين يركضون إلى الخلف! وربما البدنية التي يمتلكها أعضاء هذه الوحدة البد يكون ذلك التشبيه أقل من الحقيقة بكثير. أن نشير اآلن إلى أنه قد تم اختبار تلك اللياقة في الواقع لقد تمكن الجنود من أعضاء إلى أبعد الحدود. الحرس الوطني ومع السرعة التي تمكنت فيها من االنتشار في الملكي البحريني من تلك التضاريس المعقدة ،ترسخ اسم تلك القوات القيام بذلك يوما بعد يوم، كواحدة من أفضل القوات في العالم. في تضاريس تدفع بأعتى متسلقي الجبال إلى اإلحباط واليأس؛ وفي ذلك داللة بداية لنشرح الطبيعة المعقدة للعملية؛ إذ على لياقتهم البدنية العالية ،ومع السرعة كان يجب على القوات القتال في الوقت الذي التي تمكنت فيها من االنتشار في تلك يحملون فيه كل معداتهم معهم ،وذلك التضاريس المعقدة ،ترسخ اسم تلك القوات يعني حمل كل من الذخيرة والمياه الالزمة كواحدة من أفضل القوات في العالم. الستكمال مهامهم مما يعادل رفع أثقال إذا كنت تعتقد أنك مؤهل لتكون واحدا تزن 50رطال ،باإلضافة إلى منظومات األسلحة من أعضاء هذه النخبة؛ يمكنك البحث عن الخاصة بهم ،وبكل تأكيد يعرف كل شخص يعمل أو يعيش أو حتى قام بزيارة إلى الشرق المزيد من التفاصيل على االنترنت األوسط األجواء الحارة والجافة التي تتميز بها هذه البقعة من العالم.
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PowerUp October 2015
Fighting
their way to the top
U
nder the leadership of HH Shaikh Khalid Bin Hamad Al Khalifa, the KHK MMA team is one of the most unique companies around the globe. With public national tryouts held in three consecutive months, the events have shown nationwide patronage with over 3,000 fans rounding up to watch the event. So many young athletes interested in wrestling, jujitsu, boxing, or any combat sports are looking to MMA as a career and a dream to chase. Obviously, the level of intrigue and fascination for the sport is on the rise in Bahrain. Now with nine professional and 15 amateur fighters selected and traveling SPORTS & FITNESS
Having represented Bahrain in Dubai, Jordan, Kuwait, Ireland, and the USA; garnering four wins in one year, the KHK MMA team is fast becoming a global force.
to the USA, “It was time for the Big boys and the world of MMA to get a taste of KHK-MMA�, says Mohammed The Hawk Shahid. Since July, after the amateur fighters participated in the IMMAF world championship we have seen some of the top fighters and names in the sport of MMA from legends to hall of famers talk about KHK-MMA. Top fighter and legend Frankie Edgar joined the team following the sign up of the nine professional fighters. Top coaches Renzo Gracie , John Kavanaugh, and Bob Schirmer, as well as UFC pioneer Pete Williams have joined the roster as well. Bahrain may be a small island, but it is making a splash in the MMA arena. The office of HH Shaikh Khalid expressed enjoyment of the momentum gathered so far.
KHK MMA 29
from going to the cage when there’s anything amiss. Originally promoted as a competition with the intent of finding the most effective martial arts for real, unarmed combat situations, competitors were pitted against one another with few rules. The bloodthirsty nature of the sport meant that the state of Pennsylvania once passed a law prohibiting its being played in their jurisdiction in 1983. Later, fighters employed multiple martial arts to their style while promoters were pressured to adopt additional rules aimed at
of mixed martial arts stating “If you look at the way Bruce Lee trained, the way he fought, and many of the things he wrote, he said the perfect style was no style. You take a little something from everything. You take the good things from every different discipline, use what works, and throw the rest away”. The high profile shows of modern MMA promotions such as the UFC and Pride has fostered an accelerated development of the sport.
Tectonic Shifts
The UAE used to be the epicentre of MMA in the Middle East region with Tam Khan bringing the sport from London. Even in cosmopolitan Dubai though, there is a stigma that portrays the sport of MMA as brutal. It’s a tough battle for natives to convince their parents that MMA could be a sport, let alone a career. The Middle East is a reserved society dictated by cultural norms but with time the understanding of the sport is growing with Bahrain boasting of 15 Bahraini amateur fighters and of course, Mohammed “The Hawk” Shahid, and Hamza Alkooheji, both homegrown talents.
Understanding the Sport
A full-contact sport that allows the use of both striking and grappling techniques, both standing and on the ground, from a variety of other combat sports and martial arts, this sport looks like a gladiator contest, and indeed it takes place in a ring surrounded by spectators out to witness blood. However, it is at the same time, one of the safest sports in the world. A team of doctors and medical nurses survey each and every athlete before and after the game, with the right to keep any player
Lee believed that the best fighter “is not a boxer, karate, or Judo man. The best fighter is one who can adapt to any style and not following the system of styles”. increasing safety for competitors, to meet compliance and regulation and to promote mainstream acceptance of the sport. Following these changes, the sport has seen increased popularity with a payper-view business that rivals boxing and professional wrestling. The concept of combining multiple martial arts was popularized by Bruce Lee in the West via his system philosophy of Jeet Kune Do. Lee believed that the best fighter “is not a boxer, karate, or Judo man. The best fighter is one who can adapt to any style and not following the system of styles”. In 2004 UFC president Dana White proclaimed Lee the father
Igniting Bahrain on a national level
There’s a hunger and a focus with the KHK-MMA team; a deep need for provenance, an insatiable desire to make their mark on a bigger arena. Duane Finley, American journalist, whose experience with the KHK-MMA team far exceeded his expectations said “They aren’t just looking at the bigger picture; they are willing to do the work it takes to establish themselves and Bahraini MMA as a fixture on the global scene”
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PowerUp October 2015
Ironman 70.3
Middle East Championship, Bahrain
Ironman 70.3 will be held in Bahrain, the first event in the Middle East; with 40 qualifying slots up for grabs to the 2016 world championships in Australia.
O
rganizing an Ironman event is something like a Promethean feat, but Dr. Saqer Bin Salman Al Khalifa takes it all in stride. “We fell in love with the sport, and we’ve always been trying to organize” he says. Dr.
Saqer, who is the president of Bahrain Triathlon Association and former organizer of Challenge Bahrain, now stepped up to take the ultimate challenge: the first ever Ironman event in the Middle East, with 40 qualifying slots up for grabs in the 2016 world championships for Ironman 70.3 in Australia. If they made Challenge Bahrain a spectacular event, they want Ironman to be absolutely smashing. Dr. Saqer says that Bahrain is new to the international triathlon scene, and that events like this
can give an electrical shock, to hype things up; especially since Bahrain is fast becoming the sporting destination of the Middle East. Dr. Saqer believes that sports tourism can really boost the economy. He wants to make Ironman Bahrain collectively profitable for the community.
Bahrain is very new to the international triathlon scene, since Bahrain is fast becoming the sporting destination of the Middle East.
SPORTS & FITNESS
The event will be on December 5th, and already there are more than 600 athletes who have registered. This unique point-to-point triathlon passes by Bahrain’s most astounding historical and contemporary attractions. Starting at Prince Khalifa garden, participants start with a swim in the sea, north of the bridge that connects the mainland to the island of Muharraq. Afterwards, participants will cycle through the city,
passing vital landmarks like the AlFateh Grand Mosque, the Gudaibiya Historic Palace, Bahrain Museum, Bahrain Bay, Four Seasons Landmark Hotel, Bahrain World Trade Center, Bahrain Financial Harbor, Dilmun Burial Mounds, National Charter Monument, The Oil Museum (first oil well in the region), to end in the Bahrain International Circuit, for the last five kilometres of the 90km bike ride. There will be a shared route for the bike split ensuring the smooth flow of traffic. Moving out of the bike split, the loop run course will go through Al Areen Wildlife Park, going full circle and ending back in the Bahrain International Circuit. More than just a sports event, Ironman 70.3 Bahrain promises to be a fun-filled weekend with interesting, family-specific side events as well as many opportunities to see all participants in the opening and closing ceremonies For more information: www.ironman.com E-mail: bahrain70.3@ironman.com
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32
PowerUp October 2015
The Fresh
Sport For a new perspective on tennis, try badminton or “squash”.
E
ssentially the same ball and racquet game, badminton differs from tennis in a couple of different, interesting points. A tennis court is 36 feet wide and 78 feet long while a badminton court is 20 feet wide and 44 feet long. Tennis rackets are much larger and heavier than badminton rackets, which only weighs about 100g. Tennis players manipulate the ball by using different spins, while badminton players drop shots. The badminton net (which is 5 feet tall) is also far higher than a tennis net, which is just over 3 feet. Tennis uses a ball, while badminton uses a shuttlecock to shuttle around. However, the skills required and nature
SPORTS & FITNESS
of the game are very different. Tennis uses a round, rubber-centered ball with a distinctive yellow, fluffy skin; while badminton uses a shuttlecock, a solid rubber hemisphere 2 cm. in diameter with plastic wings imitating feathers. The shuttlecock moves more slowly and carries better in the air than a tennis ball. This coupled with the net height means badminton loops far more than tennis shots which tend to be flat. Because shuttlecock flight is affected by the wind, competitive badminton is played indoors; while tennis can be played both indoors and in the open. In tennis, the vast majority of shots are played at waist height; the shots in badminton are more diverse. The sport demands excellent fitness;
with players being required to have aerobic stamina, agility, explosive strength, speed, and precision. It also requires good motor coordination and the development of sophisticated racquet movements. The speed and stamina required for playing badminton are far greater than for any racket sport. This sport can be traced back to the mid-1800’s in British India where it was created by British military officers. The game was taken by retired officials back to England where it developed and rules were set out. It is the #1 sport in Malaysia. Badminton was founded in Bahrain in the 1930’s and performed in private clubs. The Bahrain Badminton and Squash Association (BBSA) is the governing body for the management of the sport in the island. Since its inception, the club has represented Bahrain in various GCC, Arab, and international forums including the Asian Badminton Championship in 1983. The BSBA also hosts a number of important international tournaments such as the GCC championships in 2012. Going from glory to glory, Bahrain captured the singles and doubles gold and silver medals respectively, through Jaffer and Hamed Ebrahim.
badminton 33
More Differences between Tennis and Badminton
Tennis
Badminton
1. Tennis uses mostly sideways movement.
1. Badminton moves are mostly forward and backward.
2. Tennis balls can be reused until the air inside it disappears.
2. Shuttlecocks can only be used for one session.
3. You score 4 points in a normal single set to win.
3. You score 15 points in a normal set to win.
4. You have a second chance to serve in tennis if the first one done is a fault.
4. You can only serve once in badminton unless you play doubles.
5. Tennis racquets can take 40 lbs. of string tension.
5. A badminton racquet will catch fire put under the same pressure.
6. Tennis can be played outside in the lovely courts of Wimbledon, and other exotic tennis destinations.
6. You will trip if you play badminton outside.
7. You serve from behind the baseline in tennis.
7. You serve in front of the baseline in badminton.
8. You cannot use your wrists in tennis (except during a smash or serve)
8. In badminton, you use your wrists to hit shots, and there’s a lot of flick movements involving the wrist.
The speed and stamina required for playing badminton are far greater than for any racket sport.
Better Badminton: Tips and Tricks To be a knockout badminton player, you need to have lightning fast feet, strong technique, and strategy. These are some tips to maximize your strengths and exploit your opponent’s weaknesses. Aim. The objective should be crystal clear. The aim is to get the shuttle back into the and trap the opponent down the net.
1
Always hit the center of the shuttle. Look right at the center of the shuttle when you hit an overhead shot. In this way, the force of your hit will throw the shuttle to the other side.
2
Chase the shuttle and hit it at the top of its arc. This will allow you to shoot a killer overhead and to have more control over the position of the shuttle. Don’t wait for the shuttle to come close to you as it will lose momentum and height.
3
Always return to the middle of the court. Standing in the middle of the court while moving your feet and preparing for the next shot will place you “in a position of readiness”.
4
Lunge aggressively. The racket leg must work like a brake to your movement. This act will produce the required force thereby generating the stroke with a minimum amount of racket head movement.
5
34
PowerUp October 2015
Do you want to be a fierce runner and racer? Follow these tips to upgrade your performance.
Running
Tips
Pacing yourself so you don’t run out of energy at the end of a race, you can run longer and faster, feel lighter and remain injury-free is every runner’s dream.
1 Accept the challenge
If you are not a runner, or consider yourself particularly athletic, running a mile might seem like climbing Mount Olympus. But once you accept the challenge, just putting one after the other seems easier and considerably less daunting. The first step then to cover those 10,000 miles is to accept the challenge.
2 Run everyday
Consistency is key to a successful program. A daily
SPORTS & FITNESS
run helps improve your body’s ability to burn fat. It also teaches your mind to blast through any challenge whether it is physical or mental.
3 Shoot for at least 8 miles
“Running eight to 15 miles per week significantly increases your aerobic capacity, and positively affects many of the coronary risk factors” says Dr. Kenneth Cooper, an aerobic pioneer.
running 35
4 Ask yourself why
Why do you run? Is it to fight the bulge, give support to a friend or loved one, or donate to a cause? Either way, having a reason to run makes you resolve that much stronger. Make yourself accountable. Tell your friends, post it on social media, get a running support group. These things will make it easy to stay with it and hard for you to quit.
5 Wear good
running shoes
A good pair of shoes means that you will run many miles comfortably, will be both springy and provide traction and support and will not wear out after the first 100 miles. You can go bonkers with this one, good shoes are one of the most critical purchases you can make.
6 Get good support
For females, getting a good sports bra is essential. Also invest in good socks, otherwise you’ll be bothered by your Achilles heel rubbing on your shoes, and potentially about to blister.
7 Do the talk test
If you can run and talk at the same time, this is your comfortable pace. Not that
you’d be wanting to chat up a storm but so you can set yourself up for a nice, good run.
8 Listen to your body
If you feel like eating, eat. If you feel like sleeping, sleep. Don’t overtax your body because if it’s gone, you’d have no place left to live. More often than not, just listening to our body cues will help us live longer and happier lives.
9 Keep calm and run on
Let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed. This way, your body doesn’t get into the fight or flight syndrome and you’ll keep your energy longer to run more miles.
10 Have fun
while you’re at it Since you’re doing it anyway, there’s no reason not to have fun. Play is the
process and fitness is the byproduct according to Dr. George Sheehan. Listen to the doctor’s advice.
11 Train
smart
In order to get stronger, your body needs time to rebuild. Mix easy days with tough, and avoid pushing when your body needs a break.
12 Settle for
fizzy drinks if you must
If you must party a day or two before the race, then you’d have to settle for non-alcoholic drinks. Alcohol significantly impairs sleep quality and hydration levels as
well as recovery.
13 Or down that caffeine
For seasoned runners, having caffeine before running has been shown to make workouts seem easier—and help the body burn calories more efficiently. Well now, we didn’t know the added things that caffeine can do to us!
14 Don’t crush the egg
Don’t clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg with each hand.
15 Make time for a quickie
If 15 minutes is all you have, you can still run. A quick run is infinitely better than no run at all.
16 Or have a
lunchbreak run
Running at lunchtime provides daylight, a break from the workday, and a chance to avoid eating a heavy lunch.
17 Stop trying to keep up
Yes, even in endurance racing, we do tend to compare ourselves with the Joneses of the racing world. Stop it. There will always be people faster and leaner and who looks more like a runner than you. Focus on the improvements you want to make for yourself.
18 Finish strong
Get out while the going is good, which means you’re still strong and happy. This is a good time to finish your run. Otherwise you’ll feel worn-out and not likely to do it again. Plus it will help reduce the risk of running injuries. Win-winwin
36
PowerUp October 2015
Gravity requires that we move in certain ways and that we do not fly. But this new workout allows us to go beyond the confines of limited human movement.
Anti-gravity
S
ince the beginning of time, our movements have been informed by our relation to the ground. As landwalkers, some movements are off our bounds, flying, levitation, circling through space. Our own body anatomy has enabled us to move on land, and for a limited time in water, but not through air except as confined within an aircraft. Now, with anti-gravity yoga, humans can now move across space, in suspension, and inversion using special hammocks made for the purpose. Levitating, a trick that many holy yogis are reputed to do, can now actually be done by ordinary people. It is one of the most ancient forms of stress relief, is reputed to keep you younger, and it allows blood flow to many vital parts of your body, rejuvenating and keeping you so much more flexible and perky. Anti-gravity is a new movement vocabulary that allows people to fly using a silk hammock invented by Christopher Harisson, the creator of the Anti-gravity movement. These hammocks are designed to withstand up to 300 kilograms of weight. As humans, we
SPORTS & FITNESS
combat gravity on a daily basis, from sagging skin to vertigo, to limited movement. This new way to perform and move, enhances our well-being on many different levels.
Anti-gravity is a new movement vocabulary that allows people to fly using a silk hammock invented by Christopher Harisson. “The human body uses gravity to create Anti-gravity, which is the process of being alive and awake”, says Harrison, playing within the rules of gravity allow people to push their movements beyond the boundaries. “As you contemplate life and nature”, he continues, “there is an undeniable force that affirms this to be true”. As a yoga practice, anti-gravity is dynamic, hip, and a lot of fun, facilitating the practice of zero-compression inverted postures. Anybody can do it regardless of age or gender. The benefits of this unique sport are manifold, not just in terms of physical fitness but also in terms of mental benefits: including improved flexibility, alignment, balance, joint
mobility, muscular strength, and stressrelief. Harisson says “when toned and aligned, the human body is actually a living example of anti-gravity; a vehicle with bounce, spring, and lightness, constructed very much like a trampoline” and it is this natural physical frame that we aspire to through fitness and exercise For more information: Four Seasons Hotel Tel: +973 17115000
38
PowerUp October 2015
Sharks
in the Desert The Bahrain Sharks compete in major league tournaments without having a full-sized rink of their own. How’s that for indomitable?
I
ce hockey in a desert country seems like an oxymoron, but these sharks are formidable. They have already won in the Doha Desert Cup a number of times in the open division. The sport is growing in popularity on the island, and more people are seeking to enter the shark line-up. Clark, one of the Bahraini sharks said “We don’t have a full-sized rink, that’s something we’re working towards—we have
SPORTS & FITNESS
players coming over from Saudi so there’s a possible tie-up there with sponsorship to extend the rink, which would be great for the sport”. The team is composed of Bahrainis and expats, which as Clark says is “good to feed off each other, which means we’re improving all the time”. Team captain Tamer Fakhroo said he got inspired from watching the NHL on television as a kid. “I thought this is the best game ever, because these guys play like soccer, and they
get to skate on the ice, and they get to fight. So basically, they’re doing three things in one game”. Three major ice hockey tournaments happen in the GCC region. In November, there is the newly established Abu Dhabi games, the Doha Desert Cup is in March, and the Dubai Ice Hockey tournament rounds out championships in April. Currently, the Bahraini Sharks play amongst themselves meeting twice a week to take
to the ice at Fun Land on the Corniche. The competitions outside the country are their best chance to hone their skills and get more exposure for the sport. Says Sian Thorne, one of the fans of the Sharks “The guys play with so much heart and passion”. Because of the U.S. personnel stationed here, the sport is growing in the island. Fakhroo says “A big part of developing the game here is our friends from the US base, because they came here, they
Ice hockey 39
developed the game, they helped with the coaching”. Bahrain has a long history of ice hockey, with the sport being established in the early 1900’s when Fun Land was created. The father of ice hockey in Bahrain, Andre Cote is still involved in the sport. “He helped put up the rink and was responsible for training as youth players, the group of Bahrainis that we’re playing with now, and these guys are trying to interest other Bahrainis.” There’s currently a youth group playing on weekends from 9-10 am on Saturdays. The adults come on Sunday night while Tuesday is open night. Ice hockey is a contact team sport played on ice, usually in a rink, in which two teams of skaters use their sticks to shoot a rubber puck into their opponent’s net to score points. If you’ve ever watched the Mighty Ducks as an adolescent, you probably have wanted to try ice hockey
at least once in your life. Basically, each team has five players who skate up and down the ice trying to take the puck and score a goal against the opposing teams. There is also a goaltender, whose job is to prevent the puck from entering the goal. Ice hockey is known as “The Fastest Game on Earth”. A physical sport, players must contend with being knocked around like in baseball. The tussles and punch ups as fans yell for the crowd-favourites make for
length of the ice rink, and the use of the puck are still used in the modern ice hockey game. Professional ice hockey originated in the 1900 and ice hockey Olympics was started in 1920. What makes this sport so popular in Bahrain, aside from the fact that one gets to cool off from the desert heat? “Changes are made on the fly”, Clark says. “Its an incredibly fast game—unlike sports where you have to change players, skaters are
The average time for players to be on is 45 to 60 seconds, and this is what makes it incredibly exciting. one entertaining event. Evolving from a simple stick and balls game in the 18th century in the United Kingdom, the modern version of the sport was developed in Canada, where the first indoor hockey game was played on March 3, 1875. The
coming and going on the ice all the time. The average time for players to be on is 45 to 60 seconds, and this is what makes it incredibly exciting”. Ice hockey is a sport that values teamwork, speed, and precision. DHL, known for its incredibly fast delivery, has
Puck
Helmet
A helmet with the chinstrap properly fastened must be worn by players so that the lower edge of the helmet is not more than one finger-width above the eyebrows; there should only be enough room between the strap and the chin to insert one finger.
Stick
Sticks are made of wood or other material, such as aluminium or plastic. The stick must not have any projections and all edges must be bevelled. Adhesive non-fluorescent tape of any colour may be wrapped around the stick at any place. Sticks are prohibited from being curved more than 1.5cm.
The puck is made of vulcanised rubber or other material approved by the International Ice Hockey Federation (IIHF) and is primarily black in colour. The puck is 2.54cm thick and 7.62cm in diameter and must weigh between 156 and 170g. It can move at speeds of more than 150km/h.
Skates
Players must wear ice hockey skates with safety heel guards.
been one of the Shark’s major sponsors. Fakhroo hopes to put the Sharks in the International Ice Hockey Federation. To do that though, Bahrain would have to have a full-sized rink and meet certain other requirements. There is a new rink being built near the airport which would take 2 or 3 years to complete. “So fingers crossed, as soon as we have an official ice rink, this game is going to spread”, Fakhroo says
Ice Hockey HISTORY The modern game was invented in the mid1850´s by British soldiers based in Canada. Rules were set by students at McGill University in Montréal, Canada, in 1879, and many amateur clubs and leagues were organized in Canada by the late 1880´s. The game is believed to have been 1st played in the USA in 1893. By the beginning of the twentieth century the sport had spread to England and other parts of Europe. The modern game developed in Canada, and nowadays is very popular in North America and East Europe. The NHL is the most important league in the world; this National Hockey League comprises teams from the United States and Canada, but for many years almost all NHL players Canadians. The winning team of this competition is awarded the Stanley Cup trophy. Ice Hockey became an Olympic sport in 1920 and is one of the most popular events at the Winter Olympics.
40
PowerUp October 2015
for Women
Women’s bodies are softer and rounder, more prone to fats around the arms, lower abs, back, and thighs. Here are some exercises specially targeted for women’s bodies so you can be toned and trim in no time.
SPORTS & FITNESS
Biceps and Arm Circles
This is a full body strength workout.
Bridge
This is the perfect exercise for a perfectly rounded rear, and it also keeps your back healthy and pain free.
exercise 41
Clean and Press Windmill
This exercise works the legs and glutes and the obliques and shoulders!
Curtsy Lunge
Plank with Arm raise
This exercise works the hips, butt, quadriceps, hamstrings, and abs.
Adding an arm raise to an already excellent exercise like the plank improves
Hip Heist Push Up
If you want ripped arms like surfer babes, add this move to your arsenal.
Hip Raise
In most women, the glutes are weak, which makes the top of
Dolphin Plank
This exercise works the back, abs, and shoulders. Plus, its very easy to do.
the pelvis tilt forward. This not only causes your tummy to stick out— even if you don’t have an ounce of fat. The hip raise targets the muscles of your rear end which can help make your belly flatter.
Kickback with a twist
McGill Curl up
This exercise works your entire abdominal muscle complex while keeping your lower back in its naturally arched position. Thus, it minimizes stress on your spine while increasing the endurance of your muscles, which helps prevent lower back pain.
posture and core strength, which makes you feel better, look taller, and feel more confident.
Offset dumbbell lunge
Holding weight on just one side of your body increases the demand placed on your core to keep your body stable. As a result, the hips and abs have to work harder, and you will also improve your balance while burning tons of calories.
Do this if you want firm, sleek triceps.
Plate Pinch Curl
Get Up Plank
This move is great for having a strong back and shoulders.
This exercise strengthens the muscles of your forearms, hands, fingers, and thumbs, while also shaping your biceps. It also makes you better at opening jars too.
››
42
PowerUp October 2015
Single arm dumbbell bench
This exercise works your glutes and abs as hard as it works your chest and triceps. So you’ll tighten your hips and core as you tone your upper body.
eliminate muscle imbalances between your legs, reducing your risk of injury. It even improves the flexibility of your hamstrings.
Singe leg deadlift Pushups
For both men and women, this move is a classic. It works the entire body, burning a significant amount of calories as well as tightening the chest muscles.
Second Position Plies
This ballet move sculpts the inner thighs as well as tones the gluteus minimus (side of butt) for lean legs like a dancer’s.
Side Plank
This is a secret weapon to help tighten and shrink the waistline. It works the deep, abdominal muscles (obliques, transverse abdominus), that many ab exercises don’t reach.
This exercise lifts and tones the glutes and activates the entire core, which helps relieve back pain.
Single leg donkey raise
This simple exercise helps to shape your calves in the comfort of the living room.
Single leg dumbbell
Besides targeting your hamstrings, this exercise works your glutes and core. It also helps
Shoulder Stand
Inversion postures are great for helping to reduce the appearance of cellulite. Win!
SPORTS & FITNESS
Exercise
Split Stance Dumbbell Curl
Placing one foot in front of you on a bench forces your hip and core muscles to work harder in order to keep your body stable. Thus, you engage more muscles and burn more calories than you would if you were in a regular standing position.
44
PowerUp October 2015
Awali
Riding Club
F
or many years, the Kingdom of Bahrain has been well known for its strong relationship between man and horse. The horse resembled power, wealth and nobility, which was also a symbol of status within the community. The famed Bahraini Arabian horse has been preserved by the Rulers of Bahrain for many years, who pride themselves in owning one of the purest Arabian blood lines in the world, which are rarely found outside the Kingdom. Horses have always been a part of the Bahraini culture, with many stables located throughout the country. Awali Riding Club has the distinction of being the first established Riding school in the Kingdom of Bahrain. Established in the late 1930’s, it catered for the Awali township and has grown in stature throughout the years. The club runs on a volunteer basis, which promotes the art of horsemanship in its many forms, to any
SPORTS & FITNESS
level of rider, whether a total beginner or advanced rider. The club prides itself in the way it has maintained its high standards throughout the years, and anyone who has grown up in Awali, will have fond memories of the place. Dr. Mahmood Mirza, the club chairman, told us that whilst providing the members with the opportunity to enjoy the sport, safety is of the utmost priority, to both horse and rider. He also added that the club provides a friendly atmosphere for everyone to enjoy. Many of the members have progressed to compete in the Kingdom’s various horse events, including show jumping and dressage. While touring round the stables, we were able to see all the horses. A horse that caught our eye in particular was a horse called Silver. He is the oldest horse in the stables who has provided many of the riders with some memorable moments. Despite the high cost of setting up and maintaining the stables, Awali
We had a memorable day with Dr. Mahmood Mirza who toured us around Awali Riding Club, one of the finest stables in the country.
Riding Club is a non-profit organization, established to benefit the community and maintain the Arabic tradition of horsemanship. Currently, the club caters to riders of all levels and ages
Facts
The official sport of show jumping has its origins in Bahrain dating back to 1976. The sport was first played by the modern pentathlon team of the Bahrain Defense Force. In the year 1986, the Safria Team was established for representing the Kingdom of Bahrain in both the military and civil show jumping championships abroad
Rumor mill 45
Sports
Rumor Mill
Rumor has it that the tallest indoor skydiving tunnel in the world will be opening soon right here in Bahrain
Is it possible for the human creature to fly?
W
hat are the four factors that make flight possible? There is weight which is the force of gravity, acting in a downward direction—toward the center of the earth. Lift is the force that acts at a right angle to the direction of motion through the air. It is created by differences in air pressure. Thrust is the force that propels a flying machine in the direction of motion. Engines produce thrust. Drag is the force that acts opposite to the direction of motion. Drag is caused by friction and differences in air pressure. If these forces are combined and harnessed say, in a wind tunnel, then it is possible for a human being, born without wings, to fly. If you ever wanted to be a superhero and experience the thrill of riding
against gravity, then skydiving is for you. It used to be that the nearest indoor skydiving channel was only in Dubai where iFlyDubai’s indoor skydiving center allows you to experience human body flight. The closest thing to actual flying with wings, this is the world’s first ever double and vertical wind tunnel where you can fly suspended four meters above the ground. Regular i-flyers compare the experience to bungee jumping, skydiving, and even base jumping. Everyone from the age of three to 103 are welcome to experience the state of bliss that is flying Rumor has it that Samhaan Holding Companies will open the tallest indoor skydiving tunnel in the world right here in Bahrain in the coming months. At this height you
will decelerate at a speed of up to 290km/h. How’s that for adrenaline rush? What’s more, the projected height of the glass flight chamber is 12 meters with a width of 4.3 meters, allowing for an intense, open-air experience inside. The projected site for this highly-anticipated project is in Al-Wasmiyah, in the southern governorate of Bahrain. It aims to help you achieve your dream of flying without wings. Equipped with advanced safety technology suitable for all age groups, the site will also have its own angels who will train you to fly. Though it may not be jumping off from a plane, or even cliff-diving, this new sport is out to thrill you more than Michael Jackson’s apocalyptic dance with the zombies.
Watch their page for the grand opening. Website: www.gravity.bah.com Facebook: www.facebook.com/GRAVITYBAH
And now that an indoor skydiving venture is in the woodworks, it will not be long before an outdoor skydiving area is launched in the island. We anticipate it with glee.
Roll on skydive Bahrain!
46
PowerUp October 2015
One of the more prominent figures in the field of horseriding in Bahrain, Captain Sami Ghazwan has contributed a lot to horsemanship training, particularly in Horse Show Jumping,
Horserider
S
how jumping is a deceptively easy sport, but adheres to a very strict discipline. Jumper classes are scored very objectively, based entirely on a numerical component determined by whether the horse attempts the obstacle, clears it, and finishes the course in the allotted time. Jumper courses are colourful, and very creatively designed. In this category, Captain Sami Ghazwan has long reigned supreme. Fast, fierce, and rebellious; Captain Sami has been the only horserider in the country to attempt jumping over a car; and has a long string of wins under his belt. As a jumper, judge, and owner/ manager of his own riding school; his long and wildly colorful career with horses is a breathtaking accomplishment and a testament to what man can do when he sets his mind to it. In the course of his long and illustrious career, Captain Sami has also had his share of second placers. This he says,
SPORTS & FITNESS
to an obsession. Captain Sami’s horses are some of the best in the kingdom. In fact, he makes the annual trip to Europe to be able to look at and buy new horses for his stable and school, aptly called the Bahrain Riding School. This school houses a generation of horseriders from Captain Sami’s father, his brothers, uncles, and their helpers have been around for generations contributing to the growth and development of the sport in the Kingdom. Captain Sami has been known as a veteran for many years but unknown to some, he aspires to a goal that would seem meteoric: the Olympic games. What does it take for a horserider of Captain Sami’s stature to go the Olympics? Well, aside from a prestigious supporter (it takes a lot of money to be able to train with horses such as that used only for the Olympics), it also takes a single-minded determination. Captain Sami has already demonstrated his prowess in the horse-riding arena, it now only takes a patron of equal courage to train and promote this champion
Captain Sami has been the only horserider in the country to attempt jumping over a car; and has a long string of wins under his belt. means nothing to him and everything to his competitors. They of course want to beat Captain Sami! When he goes out for a competition, his only aim is to win first place. As with any horse competition, the relationship between the horse and the rider is paramount; sometimes it amounts
For more information Contact Bahrain Riding School Tel: + 973 3969 7446
Rugby 47
Let’s get ready to
RUMBLE
The Rugby World Cup Season is at hand and we walk you through the game at fever-pitch.
I
t has arrived, it is going to take over your lives for the next two months, and you’d better be ready for it. Even those that don’t follow rugby on a regular basis will be glued to their TV screens starting on 18 September with England (the hosts) taking on Fiji in the home of English rugby, Twickenham. Before we go into details of the upcoming competition let us first enlighten those non-rugby fans on what exactly the Rugby World Cup is? Well for starters, the cup is called the William Webb Ellis cup, a bit of a mouthful but actually quite poignant. Young William is the fabled English schoolboy who is believed to have picked up a football and ran the length of the football pitch and thus invented the game of rugby.
it? As the old English saying goes, “football is a gentleman’s game played by ruffians, and rugby is a ruffians game played by gentlemen”. Some may think that the players are beer swilling ex public schoolboys, which may have been the case in the past. Players now are 16 stones of pure muscle that have been pushed through their paces by some of the best trainers in the world. If you think that being hit by an anvil is an easy and fun way to earn a living well maybe you have found your calling. But we are being sidetracked. Back to the world cup. The excitement has been building to almost fever pitch and the bets have been placed. Many believe that the current form of one of the proudest rugby nations in the world, New Zealand will be enough to see them raise the trophy once again. The Kiwis, the current World Cup holders having won in 2011 have been in impressive form and have found the stance that has seen them recognised as the greatest international team of all time. However, there are a number of teams close on their heels, Ireland, for instance can never be ruled out. Thy have consistently shown that they are capable of taking on the best in the world and winning. There are also a number of southern hemisphere teams that would dearly love to lift the trophy once more, Australia, South Africa and any number of countries in-between. But could a home country advantage work for England? Could they repeat their shock win over Australia in the 2003 World Cup? Many would hope so, but in their current form it would be an against the odds win. There are also a number of other countries in the northern hemisphere that would want to be stood on the stage at the end of the competition holding rugby’s greatest prize. Only time will tell, and let’s face it, it will be fun waiting to find out
Rugby is a ruffians game played by gentlemen”. It is now one of the most watched games on the planet with viewing figures soaring year by year. And why wouldn’t
48
PowerUp October 2015
Craig’s Movement Schedule Sunday: p Morning walk with the dog p 3 km run to work p Whole body strength session p Evening walk
Walking My Talk..
A
s a Coach, I frequently get asked, “what do you do for your own fitness?” Most clients are surprised when they hear that I do exactly what prescribed for them! Any good coach should believe in his or her own system enough to do it themselves. They must walk their talk. It may sound insignificant but I do not exercise. I move. This subtle difference changes my mindset. Movement is something I do every day. It is sporadic. Anyone of any age can move. You don’t need to be fit. Movement stimulates the mind, body and soul. Animals do not exercise, they move. The monkey climbs. He does not count his reps. The lion runs. He does not time his sprints. People tell me that they don’t have enough time. I do not believe this! Everyone has time to watch TV or look at social media each day. When you can break away from an addiction to technology, you will be amazed at how
SPORTS & FITNESS
much time there is to move. Everyone is busy these days. Busy and productive are different worlds. Don’t be busy doing nothing! Movement is not a right. It is a gift
Craig Helsop He is the founder of Tribal Fitness Bahrain which aims to guide over one million people to their true health. Craig has been in the fitness industry as a professional coach and athlete for over fourteen years. Tribal fitness movement studio can be found in Budaiya.
Monday: p p p p
Morning walk with the dog 15 minute swim (as far as possible) Whole body strength session Evening walk
Tuesday: p p p p
Morning walk with the dog 4 x 200 m beach sprints Mobility session Evening walk
Wednesday: p p p p
Morning walk with the dog 1km swim (as fast as possible) Gymnastics rings session Evening walk
Thursday: p p p p
Morning walk with the dog Brazilian Jiu-jitsu Whole body strength session Evening walk
Friday: p Morning walk with the dog p Stand up paddle board p Evening walk
Saturday: p Morning walk with the dog p Brazilian Jiu-jitsu p Evening walk
50
PowerUp October 2015
Though a lot of televised action happens on the courts and in BIC, there is a lot of action happening in parking lots, beaches, and anywhere inventive islanders and expats happen to find themselves. One never runs out of reasons to play. Just take a look at these photos. Editors Note: Send your best photos for our Around Bahrain feature every month. They
should be about people playing around Bahrain in various forms and in any inventive games. We will credit you with the photo. Drop us a line at editorial@powerup-mag.com
SPORTS & FITNESS
sports 51
&
wellness
Chef’s corner 53
VITELLO TONNATO
Chef’s
Corner La Mosaique Restaurant
Ingredients Celery 100g Carrot 80g
Leeks 100g Shallots 120g Water
4 liters
White wine
200ml
Garlic
Black pepper grains
Lemon thyme Bay leaf
Striploin
Frisee’ salad
(Crowne Plaza Hotel)
Tomatoes for garnish
1 piece 10g
10 g
1 leaf 500g 50g 20g
The spacious, elegant, and classic La Mosaique Restaurant is open 24 hours a day, serving a choice of international buffets and a la carte menus.
Tuna 150g
Poached Octopus
Anchovies
Ingredients Octopus 150g Olive oil
20 ml
Red capsicum
70 g
Sea salt
Fresh rosemary White pepper
5g
2 sprigs 5g
For the sauce
Capers
Methods:
50g 10g
Poached Octopus: Season octopus and marinate for one hour. Boil water in a pan, at the same time, grill red capsicum until brown and remove the skin. Put olive oil, grilled red capsicum, rosemary, salt and pepper, into boiled water and reduce to slow fire. Wait until water changes into red color, and poach marinated octopus for five minutes. Pick up the octopus and put in ice water. Ready to serve. For more information Contact La Mosaique +973 1753 1122
Primavera
(The Ritz Carlton) Primavera also known as the “Trattoria Moderna” offers a very exciting and traditional menu. The style reflects authentic Italian food with a focus on local and seasonal ingredients. Recently unveiling a fresh gastronomical line-up that includes staples such as home-made pasta as well as specialty dishes that spotlight an innovative fusion of Italian and local flavors, this restaurant is sure to satisfy your gastronomic appetite. Here they share with us a chef’s favorite recipe.
Methods: Bring the vegetables to boil, add meat and turn off the fire. Wait for 45 minutes and then remove the meat. Let the meat cool down and cut it in thin slices before serving. Sauce: Mix tuna, capers and anchovies in the cutter. Add 150g mayonnaise to the mixed ingredients. Plating: Put the tuna sauce in the middle of the plate. Place the slices of veal. Add Frisée salad, tomatoes, capers. BUON APPETITO!! For more information Contact Primavera +973 1758 6499
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PowerUp October 2015
Breakfast
Grub
Oatmeal
In the hurry to get up, get dressed, commute, and get to work: we often tend to forget the king of meals, as well as the many health benefits it offers. kipping the first meal of the day involuntary sets us up for overeating either at lunch or at dinnertime. A healthy a.m. meal on the other hand; can give you energy, satisfy your appetite, and make sure you make smart decisions throughout the day. Breakfast is commonly referred to as the “most important meal of the day”, and indeed, current research has shown that people who skip breakfast are likely to have problems with concentration, metabolism, weight, and cardiac health. Plus, if you eat food that’s high in Resistant Starch in the AM (found in foods like bananas and oats), the RS actually signals your body to use fat for energy. “You want to aim for a breakfast that combines good carbs and fiber with some protein”, says Erica Giovinazzo, a nutritionist at Clay Health Club and Spa in New York. Check out our breakfast picks and options to make them healthier.
Health & Wellness
Oatmeal contains beta-glucan, a type of fiber that’s been shown to lower cholesterol when eaten regularly, thus the heart-friendly seal on your packet of oatmeal. The humble oatmeal is also a powerhouse of omega-3 fatty acids, folate, and potassium. Steel-cut oats contain the most fiber but any type of oatmeal is a healthy choice, just stay away from flavored ones which are packed with sugar. Instead, you can add milk and honey or fruit and nuts to your bowl of oatmeal to sweeten it up.
Greek yogurt
This tangy, creamy yogurt is loaded with calcium and boasts plenty of protein— nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Just choose the plain variety and add some fruit to give it sweetness and flavor. Running late? Take it with you in a covered container.
Wheat germ
Just two tablespoons of this super food provides 15% of your daily recommended intake of Vitamin E and 10% of your daily folate. Sprinkle it over cereal or oatmeal, stir it into yogurt, or mix it in a smoothie.
breakfast 55
Bananas
There’s a reason that the minions keep singing the banana song. It’s just super awesome! An underripe banana has 12.5 grams of RS, which makes it a supreme fat burner. You can eat it with wheat or rye bread and burn even more calories. Plus bananas are filling, which means you can keep those mid-morning cravings at bay. Thanks to a healthy dose of potassium, an electrolyte that helps to lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.
Eggs
Eggs are a healthy source of proteins and nutrients like Vitamin D. Plus, they’re a breakfast staple! Serve them fried, scrambled, boiled, in omelettes or in pancakes.
Almond Butter
If you don’t eat eggs or dairy, then almond butter is an excellent alternative source of protein, and its filled with monounsaturated fat (one of the good fats). Its also very delicious spread over whole grain bread or paired with a banana or an apple.
Grapefruit
Eating half of one for breakfast is all that Queen Elizabeth II is reputed to do by way of dieting. And for good reason, the fruit’s fat burning properties and its beneficial effect on blood sugar and insulin levels make it a super fruit. It is also hydrating, filling, and packed with immunity-boosting antioxidants.
Raspberries
A cup of raspberries delivers eight grams of fiber, (more than double the amount of a cup of strawberries). But what’s so great about all this fiber? Recent research in the Journal of Nutrition, suggests eating more fiber is a way to prevent weight gain or even encourage weight loss. Over the course of a two year study, researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in 4 and ½ pounds of weight loss.
Watermelon
It’s an excellent way to hydrate in the morning, as well as being one of the best sources of lycopene, a nutrient found in red fruits and vegetables that’s important for vision, heart health, and cancer prevention. Best of all, watermelon only contains 40 calories per cup.
Peanut Butter
Nuts are among the top five foods that Harvard researchers said promoted weight-loss. Peanut butter with bananas and wheat bread are often considered as surfer’s breakfast, as it keeps them surfers going long past lunch hour. Try it!
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PowerUp October 2015
Correcting your Dr. Alaeddin Abu Khalaf Orthodontist, Ceram Dental
smile
Enhancing your personality with a smile has long been done since the days of Mona Lisa, and now doctors can help us align facial features, correct teeth spacing, and preserve our sparkling whites longer. rthodontics is a branch of dentistry that deals with the diagnosis, prevention, and correction of malpositioned teeth and jaws. Its derived from the Greek words orthos (correct/ straight), and dontia (teeth). Not surprisingly, they are the ones you go to if you want braces made. Since the beginning of time people have been obsessed with having a beautiful smile. According to the AAO (America Association of Orthodontics), archaeologists have discovered mummified ancients with crude metal bands wrapped around individual teeth; the early form of braces if you will. The reason why people Health & Wellness
need braces is malocclusion, an abnormal alignment of the teeth and the way the upper and lower teeth fit together. Although there is probably no such thing as perfect teeth, about 30% of the world population has malocclusions severe enough to require or benefit from orthodontic treatment. This field is also concerned with improper bites and crooked teeth. For comprehensive orthodontic treatment, metal wires are inserted into brackets. The wires interact with the brackets to move teeth into their desired position. Elastics are used to generate a gentle but continuous force to help in the movement of individual teeth or in the aligning of one dental arch to another. Invisalign which is now available at Ceram
Dental, is a clear plastic tray that moves teeth. These functional appliances are often used to redirect jaw growth. Orthodontists work on reconstructing the entire face and rather than focusing only on teeth. After a course of active orthodontic treatment, patients will typically wear retainers which help to maintain the teeth in their improved positions while surrounding bone reforms around them. If you follow the orthodontist’s instructions exactly, you will get better, faster, and more comfortable results, leading to the removal of your braces in a shorter period of time. For more information Contact Ceram Dental +973 1713 1123
Additional Tips from the Orthodontist: Hard or sticky food will do damage by bending wires, loosening cement that seals the bands to the teeth, or breaking brackets away from the teeth. Do not eat: popcorn, nuts, peanut brittle, ice, lemons (pure lemon juice has acid), corn on the cob, Mexican style or Dorito type chips, taffy, caramels, gum, or sticky candy. Food in high sugar content are also highly discouraged for the sake of your general dental health
sports injury 57
Don’t go too far, too fast, too soon. Injuries happen when the normal stress of training gets distributed to structures that aren’t designed to (or ready to withstand it). If you don’t have good stability in your shoulder blades for example, stress is transferred to your shoulder.
How to avoid
triathlon injury Injuries are unavoidable for athletes, but there’s a way of preventing common injuries and protecting your physique from further damage.
W
ith three disciplines to master, triathletes are definitely vulnerable to injury. Injuries are frustrating, painful, and can definitely derail those plans of becoming an elite athlete so its smart to practice preventive measures. Thankfully, many injury prevention methods can also make you faster and more efficient in the sport. Here’s how to recover quickly, prevent overuse injuries, and remain healthy all season long. These simple procedures will make a big difference in your longevity.
Implement a strength training program that trains your body in all three dimensions. This approach allows you to maintain form when you become fatigued (like during the last couple of miles in a race!) Also, by strengthening through upright, functional movement patterns, you can avoid isolation and correct any muscular imbalances that would likely lead to injury. By doing exercises that allow your body to respond to the typical ground reaction forces, you will help strengthen the natural “shock absorbers” of the body. Do pilates to remedy back pain. Many triathletes suffer from back aches and pains. With the right approach, Pilates can help reduce and eliminate back pain. Follow a sufficient dynamic warm-up/ cool down routine. Give yourself time before and after workouts to do your warm-ups and cool downs. This will help maintain flexibility and avoid muscle strains. Don’t hesitate to use heat to warm up stiff muscles or ice post-workout to minimize inflammation. Get a massage. This is effective in helping with muscle recovery and minimizes the chance of muscle strain or chronic tendon damage. Fuel properly. Eat right at the right time. Eating the appropriate balance of calories before a big workout, replenishing water and electrolytes during, and making sure you take in sufficient protein shortly after your workouts to help repair damaged muscle is critical. Choose real over processed food. Your body needs to be in tip-top shape and processed foods contain chemicals that will just slow it down in the long run
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PowerUp October 2015
IN Focus
Think
In an age where people’s expected lifespans are up to seven decades, we are still plagued by certain diseases that have as yet no cure. Cancer remains one of the most terrifying of these diseases. For women, breast cancer kills sisters, mothers, and daughters. Men lose their friends, wives, and daughters. It’s about time that we stood up to the tyranny of cancer. Health & Wellness
reast cancer is one of the most horrifying modern day diseases simply because it has struck a lot of women, young and old. As of now, treatments are hit and miss and the best
way to fight back against the loss of mothers, sisters, and friends is through research, education, early intervention, and awareness.
What is breast cancer?
Simply put, breast cancer is the uncontrolled growth of breast cells. It occurs as
Think Pink 59
a result of mutations, or abnormal changes, in the genes responsible for the growth of cells and keeping them healthy. Breast cancer is a malignant disease that often starts as a lump in the breast or an abnormal mammogram. Left unchecked, malignant cells can eventually spread beyond the original tumor to other parts of the body. It ranges from early, curable breast cancer, to an incurable stage where the hair starts falling off. In those with distant spread of the disease, there may be bone pain, swollen lymph
a mammogram long after they can be seen or felt. p Swelling in the armpit p Pain or tenderness in the breast. p A noticeable flattening or indentation on the breast, which may indicate a tumor that cannot be seen or felt. p Any change in the size, contour, texture, or temperature of the breast. A reddish, pitted surface like the skin of an orange could be a sign of advanced breast cancer. p A change in the nipple, such as nipple retraction, dimpling, itching, a
hormone replacement therapy during menopause, early age during menstruation, and older age. Genetics also play a key role in breast cancer as well as lack of childbearing, or lack of breastfeeding, higher levels of certain hormones, certain dietary patterns, and light pollution. A pathology report on a mammogram would include the following information:
nodes, shortness of breath, or yellow skin. Just as no two people are exactly alike, no two breast cancers are exactly the same either. In its early stages, breast cancer usually has no symptoms. As a tumor develops, you may note the following signs:
burning sensation or ulceration. A scaly rash in the nipple could be a sign of underlying breast cancer. p Unusual discharge from the nipple that may be clear, bloody, or another color. p A marble-like area under the skin.
Whether certain things inside the body—such as hormones or genetic mutations (abnormal changes in genes), are factors in the cancer’s growth and development.
p A lump in the breast or underarm that persists after your menstrual cycle. These lumps are visible on
Risk factors for developing breast cancer include female sex, obesity, lack of physical exercise, drinking alcohol,
1
The size and appearance of the cancer
2
How quickly it grows
3
Any signs of spread to nearby healthy tissues
4
Occasionally, breast cancer presents as metastatic disease—that is, cancer that has spread beyond its original organ. Common sites of breast cancer include bone, liver, lung, and brain.
For more information: Contact Think Pink Bahrain. Think Pink Bahrain is a non-profit organization that was founded by Ms. Julie Sprakel in 2004. Over the years, the money raised has been directed to the NATIONAL CAMPAIGN FOR THE EARLY DETECTION OF BREAST DISEASE, which screens Bahraini women over the age of 40. Think Pink Bahrain is dedicated to increasing breast cancer awareness issue, especially early detection, thereby saving lives.
Diagnosis and Treatment
The breast cancer journey is an emotional and physical roller coaster and a breast cancer diagnosis can bring a range of unexpected emotions. Uncertainty and fear for the future, changes in personal and family relationships, a sense of isolation, these are just some of the normal feelings that may be felt when one is diagnosed. There is also concern about body image, sexuality, and changes in physical appearance, that may be challenging issues to cope with for patients and their families. For others, a breast cancer diagnosis may bring financial hardship. Many women who go into chemotheraphy find it difficult to hold down their jobs and make ends meet financially. This is known as “cancer induced poverty”. For those in whom cancer has spread to other parts of the body, treatments are mostly aimed at improving quality of life and comfort. Outcomes for breast cancer vary depending on the cancer type, extent of disease, and person’s age.
Prevention and Healthy Living
There are steps every person can take to help the body stay as healthy as possible, such as eating a balanced diet, maintaining a healthy weight, not smoking, limiting alcohol, and exercising regularly
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PowerUp October 2015
What goes into supplements? 1 Protein &
Carbohydrates
to Supplements
Protein intake is the first and most important consideration for anyone looking to gain muscle mass. But make no mistake, it’s equally important for those of you looking to cut down on those fat stores. A firm and toned body, post fat loss, is held together by none other than muscle!
2 Branched Chain
Amino Acids (BCAA’s)
Muscle Factory is a powerhouse of supplementation and nutrition, providing a lineup of the finest products that the industry has to offer, exceeding expectations in terms of results and fueling the lifestyles of athletes, bodybuilders, and health and fitness enthusiasts alike.
3 L-Carnitine:
To generate metabolic energy, the body must break down fats to be transported to the mitochondria (the power plant within our cells), L-carnitine is the compound synthesized from amino acids responsible for this.
hatever your fitness goal and workout motives may be, proper supplementation is critical to your success. And while supplement stacks can be confusing and intimidating to beginners, we believe that “knowledge is power” and are setting out to make believers out of you, too! You should always know what you’re fueling your body with and understand what it does for you. In this feature, we’re going to walk you through HIS and HERS beginner stacks for (yes, you probably guessed it) the two primary fitness goals out there. Whether your goal is to shed some pounds or build lean mass, we’re about to clarify the What’s, How’s and Why’s for you when it comes to supplements which complement your nutrition and help you achieve your goals.
4 Amphetalean!
Designed for three different purposes, Amphetalean is an energy formula that boosts energy levels and keeps them constant. Some rely on Ampetalean as their pre-
HIS Muscle Gainer Stack
HIS Slim Down Stack
p Beast Gargantua
p Beast Amphetalean
p Beast Creature (Creatine) p Beast Aminiolytes p Betancourt’s
Fulldose
Multivitamin p Betancourt’s Glutamine Plus
Health & Wellness
The main branched chain amino acids we’re looking to supplement with are leucine, isoleucine and valine. When taken during training, BCAAs can improve prolonged performance and promote recovery. BCAAs may also reduce muscle breakdown (catabolism), potentially leading to more total muscle growth.
p iForce’s
ISOtean
p Betancourt’s L-carnitine Plus p Beast Aminolytes
p Betancourt’s Fulldose Multivitamin p Betancourt’s Glutamine
Supplements 61
workout booster, others use it to burn fat and promote weight loss, while a third group takes Amphetalean during the day to increase mental acuity.
5 Trim x 3
Although supplements can certainly help you achieve your goals faster and fill in nutrition gaps, they will never replace the intake of proper nutrition!
It’s no secret that men and women are built differently; despite this, many of the exercise and dietary recommendations remain the same for men and women. While these recommendations may be sound because of the similarities in the structure and function of the male/ female anatomy, the metabolic rate and hormonal differences in women can make similar goals more difficult to achieve. Less lean mass to promote caloric expenditure, higher levels of estrogen, and a reduced hormonal response to exercise can make weight management an uphill battle for women that becomes more difficult as they age.
6 Creature (the
world’s top rated Creatine)
Creatine is one of the most-well-studied supplements on the market. It has been shown to improve sprint times and boost the performance of athletes engaged in highintensity activity, such as weightlifting and strength training.
7 Glutamine
adaptogenic amino acid found in protein. It’s the most abundant amino acid in skeletal muscle, and also plays a vital role in immune system health and the wellbeing of the entire body. In supplement form, glutamine can yield additional benefits to help build muscle mass.]
8 Fulldose
Multivitamins are one of the best investments one can make in supplementing their exercise and diet. Essentially, multivitamins encourage efficiency in your body for all of its various functions. Deficiency in any one vitamin can result in a multiplier effect, meaning that missing one vitamin can negatively affect multiple body functions.
9 Omega 3
As more and more people have become concerned with their general health, many are considering supplementing the essential fatty acids needed on a daily basis into their diet. One such essential fatty acid is the omega-3 fatty acid. This polyunsaturated fatty acid contains a carbon-carbon bond in the omega-3 position of its molecular structure. Alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) belong to the omega-3 fatty acid group For more information contact The Muscle Factory Tel: +973 1700 0220 Mohammed Tel: +973 3995 1551
Glutamine is an
HER Lean Mass Stack
HER Slim Down Stack
p Beast
p Betancourt’s Trim
p 100%
Beast Whey Primocarb p Omega 3 p Beast Aminolytes p Betancourt’s Fulldose Multivitamin p Betancourt’s Glutamine
p iForce’s
ISOtean
x3 L-carnitine p Beast Aminolytes p Betancourt’s Fulldose Multivitamin p Betancourt’s Glutamine p Betancourt’s
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PowerUp October 2015
s p i T e r Skin Ca
Get some rest
The key to not looking tired is not being tired. Sleep can offer the kind of face results that no face cream can mimic. Do whatever you can to get at least seven to eight hours of rest.
Skincare is one of the biggest health investments Massage your face you can make Whenever you apply your but often, it is moisturizer or sunscreen, use a circular massaging motion routinary and to boost your circulation and boring. The help your skin absorb the lotion more easily, resulting in following tips can that warm and healthy glow. make you feel good about taking doing Snack on citrus your skincare Need a little detox? Lemons help to detoxify your liver and routine, and even kidneys, and there’s a clear enjoying it! connection between healthy organs and healthy skin. These organs are responsible for filtering out waste and processing healthy nutrients, which affects everything from your heart to your skin. Vitamin-C rich foods such as
Health & Wellness
oranges may help prevent wrinkles too as well as being a natural healer.
Mix up a facial
Once a week, give yourself a facial at home to save money and give your skin a natural boost. Mix some steel cut oats with yogurt and honey, paint it on your face, and allow the mask to sit for 10 minutes. The oatmeal helps to exfoliate while the honey moisturizes your skin.
Wear sunscreen
Wear at least SPF15 everyday (or higher if you’re spending time in strong sun) to help prevent skin cancer, wrinkles, and sunburn. Please forgo the tanning bed as well. Fake tans are safer, cheaper, and easier.
Exercise more
Exercise isn’t just good for your heart and your muscles, its also great for your skin. Exercise helps to deliver
oxygen to the skin which makes it look more fresh and healthy. It also opens up your pores once you start sweating, which helps clean them out and gets rid of the dull, flaky, skin.
Pop a zit (the right way!) Zits always seem to show up when you’re already stressed, so don’t take out your existing troubles on your poor, helpless face. Only give the spot a squeeze if its white on top. Using two cotton swabs, gently press on both sides of the little sucker until it pops. Once you’ve cleaned off the gunk, dab salicylic acid or tea tree oil on top.
Drink up
Staying hydrated is very important for your skin. Make sure to have at least six to eight glasses a day to keep your skin hydrated and wellnourished. Try coconut water or unsweetened iced tea if you don’t fancy plain water
Sports Guard for only
90
BD
Protect your teeth with SPORT GUARD
It is great to play sports but not at the cost of your beautiful smile, so protect your teeth well with Sport Guard. Available for Adults & Kids
For more details:
17 240 444 P.O Box 75685 I Manama I Kingdom of Bahrain I Fax: +973 17 240 043 I info@alkindihospital.com
www.alkindihospital.com
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PowerUp October 2015
Signs of
Feeling fatigued or worn-out? You might be depressed and not know it. epression is one of those issues that are just shoved under the rug, people don’t even feel that it’s worth discussing with their doctors. Not many people will talk openly about their problems, feeling ashamed to feel bad. Being lonely or depressed happens to everyone, but if it extends for more than a month, or even a year, you do need to get treated. The original life state of people is happiness, and we should all aim for that. Note that being depressed is a normal reaction to loss, life’s struggles, or an injured self-esteem but when these feelings become overwhelming, involve physical symptoms and keep you from leading a normal, active life, then you should
Health & Wellness
Being lonely or depressed happens to everyone, but if it extends for more than a month, or even a year, you do need to get treated. seek help. Half the people who have depression never get diagnosed or treated for their illness. It’s always easier to prevent than to treat, and to see help at the early stages. It’s always easier to share the burden than to keep being sad by yourself. Talk to a friend or go see a doctor. Go out of your way to be with people who can help and uplift you. Exercise, adopt a pet. The most important thing is to seek help.
symptoms of depression Weight gain - When you feel that your life is spinning out of control, you turn to the one thing that never lets you down: food. Depressed people often turn to “comfort food” like pasta, white bread, cheese, and other carbohydrates in order to feel loved. Sleeping too much - Do you ever feel like there’s
nothing to wake up for? Nothing exciting about to happen, that every day is just a repeat of yesterday and not something that you want to see again? The only solution for that burden is sleep. And in fact, you hate to wake up.
Anxiety - When you feel jittery and nervous all the time, without factual cause, and you always feel your back is up on a wall, there might be a big problem you’re not facing. Difficulty concentrating - When there are too
many things going on in your head and you just can’t seem to focus, you feel tired just thinking, maybe there’s a bigger issue underlying this.
Can’t make decisions - You often feel controlled or manipulated by other people or forces and don’t want to be responsible for your own life.
Feeling empty or in despair - Do you feel that there’s nothing else to live for? Do you think about giving up? Do you feel its not worth the effort to get up, get dressed, and go to work or school?
fitness 65
Not just a beauty salon, Dessange offers a whole range of holistic health treatments to keep women fit, happy, and gorgeous.
fitness experience Zumba is a very intense cardio program that is also very fast so as to torch the fat and calories, and it keeps changing moves so your body doesn’t get into an exercise rut. hen we started our fitness campaign under PowerUp magazine, we decided to become brand ambassadors and just do whatever it takes to show people that it is possible to be fit at any level you start on. Badia gave both Xanthe and I a personal regime in order to kickstart our fitness levels. Ainne: My own fitness bootcamp started with a zumba session. Our energetic trainer showed us all the moves and we started wiggling with her all through the better part of an hour. Zumba is a very intense cardio program that is also very fast so as to torch the fat and calories, and it keeps changing moves so your body doesn’t get into an exercise rut. By the
time you’re halfway through one session, you’re already plastered with sweat. But I have to admit, it feels really empowering to be able to do those difficult moves. The combination of fast music, intense fast-changing moves and the adrenaline and energy of the people takes work-out to a whole different level. Its like your basic everyday workout with 10 times the power! And honestly, when you work out with other people, you feel part of a community. It was grueling but we were all smiling at each other when we finished. The bonus? Dessange treated us to a spa afterwards. Xanthe: My regime kick-started with a personal training session in the fully equipped Dessange gym. She began by taking my measurements and discussing what areas I wanted to focus on and we started the warm up. My personal trainer said once you reach a speed on you the
treadmill where you can run and talk at the same time then that is your optimum fitness level. She had me try all the high tech machines in the gym including the power plate, this isn’t often a feature found in most gyms. Having never used one before it was very different experience to most workouts, but the power plate is excellent for toning and is very easy to use. At the end of thesession the trainer stretched out all my muscles to prevent aching, I felt like I had worked hard for the sessions thanks to the encouragement and professionalism of my personnel trainer. Afterwards I was treated me to an amazing massage. So thanks to the lovely ladies at Dessange Spa I had an excellent workout and my muscles didn’t hurt the next day Form more information Tel: +973 1771 3999
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PowerUp October 2015
Chocolate Banana
½ frozen banana dipped in melted dark chocolate.
1 cup of blueberries
Berries are rich in antioxidants and a cup of these will stave off hunger pangs.
Honeyed Yogurt
½ cup nonfat Greek yogurt with 1 dash cinnamon and 1 teaspoon honey
Sharp Cheddar Cheese
¾ ounces of this snack will keep your brain alert for hours.
Dark Chocolate
Great Snacks
1/2 ounce, (about 1 block or 3 squares), please don’t cheat.
under 100 calories Trying to combine fitness with healthy eating is often times a pain in the neck. But we calculated the calories for you and here are our top picks for healthy snacks under 100 calories.
Spiced Orange
1 medium orange sprinkled with cinnamon
Health & Wellness
Boiled Egg
Peeling and eating the boiled egg burns about as much calories as it contains. Win!
Nuts n’ Berries
Broccoli and Dip
Grilled Pineapple
Chicken Drumstick
2/3 cup blueberries sprinkled with 1 tablespoon slivered almonds.
2 ¼ inch grilled pineapple rounds grilled or sautéed for 2 minutes or until golden.
1 cup broccoli florets with 3 tbsp. dip is very, very delicious!
Take off the skin and roast it for a healthier alternative to fried or chicken wings.
Healthy food 67
Healthy Food
Choices
Diet can play a role in maximizing or hindering a body’s performance. Endurance athlete Jodie Swallow shares her thoughts. began a career in international sports when I was just thirteen years old and thus have always been very aware of the roles that diet can play in maximising, or conversely hindering, the body’s performance. When I was a young swimmer/runner, I expended large amounts of energy in growing and training at school and the emphasis of my nutrition was getting enough calories into my little body. At university, I went through puberty, changed shape and put on weight. My focus changed into trying to limit my food intake, eventually I developed an eating disorder. My unhealthy relationship with food went on to cost me major medals in my ITU career as my weight fluctuated and I suffered multiple overuse injuries. It took a huge effort to recover but gradually I have rediscovered the power of
food as an energy and life source. Now I consume quality nutrients from fresh foods that fuel me for, and recover me from training up to six hours everyday. My injuries have lessened, my performance is better and I am happy and healthy. The most productive way to look at food is as a way to energise your body and allow you to get more out of life. Humans have a unique relationship with food in that we are able to make choices about our food sources and farm and package food to create a diverse variety of produce unlike animals. These options however can also leave us vulnerable to making poor dietary choices. There are numerous ‘quick fix’ diets surrounding us in the media and in the mainstream but as athletes it remains of paramount importance to embrace a holistic view of nutrition rather than subscribe to diets. Here are some pointers in the right direction.
• Food choices should be made with the thought of ‘Fresh
and alive food’. Eat food from the ground or from the tree - you can rarely go wrong eating natural produce
• Choose grilled, organically farmed meat and fish over fried and packaged food
• Eat several small meals through the day. Eating regularly
provides satiation of appetite and metabolic optimisation
• Base meals around salads and/or vegetables • Make meat more flavoursome by marinating it rather than using creamy sauces to flavour dishes.
• Your groceries should be mostly perishable. Minimise
the amount of food in your shopping that has packaging
• Minimise consumption of fizzy drinks including diet
sodas as they leach minerals from your body. Fizzy water is ok
• Pack healthy options in your kit bag so you’re not tempted by immediate options when hungry.
• Don’t allow yourself to get too hungry - protein with each meal can curb hunger. Eggs, meat even a small amount of cheese are ideas to include
• Drink a lot of water - it is like a bath for your organs and blood
• Don’t feel guilty or proud over food. Integrate good food into your lifestyle and do your best but don’t obsess
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PowerUp October 2015
That dizzying feeling when you stand up or see bright, blinking lights; don’t ignore it.
Vertigo f you’ve ever had spinning sensations in the midst of your workday, you know how tough it is to deal. You know what it’s like to walk underwater but you’re actually on land. And it’s not just the spinning sensation; sometimes there’s also nausea, cold sweat, and a difficulty in walking plus slurred speech and double vision. When your head moves, the pain gets worse. What gives?
Health & Wellness
Causes Inner ear problems
The ear actually controls the body’s equilibrium. It sends signals to the brain about head and body movements relative to gravity helping you keep your balance. The inner ear can become inflamed because of illness or irritation. Problems in the ear are the most common causes of vertigo.
a. BPPV. BPPV occurs when tiny calcium particles (canaliths), clump up in canals of the inner ear. This may be caused by sudden head movements such as rolling over in bed. The attack of vertigo lasts for less than a minute. This type of vertigo is rarely serious and can be treated. b. Meniere’s disease.
In Meniere’s disease, there is often ringing in the ears, hearing loss, and the attacks of vertigo last more than
twenty minutes. This is caused by a buildup of fluid and changing pressure in the ear. As the disease worsens, hearing loss will progress.
c. Labyrinthis. This inner ear problem is usually related to a viral infection. The infection causes inflammation around nerves that are important for helping the body sense balance. The onset of vertigo is sudden and the condition can last for days until the inflammation subsides. Weakness, headache, double
Vertigo 69
vision, and numbness can occur.
d. Facial weakness. If the face
muscles are weak on the left or the right side, this can also be a cause of vertigo. This is a rare cause of vertigo related to a type of tumor of the nerve tissue of the inner ear. Symptoms may include one-sided ringing of the ear and hearing loss.
Toxin exposures
Prolonged intake of alcohol or aspirin causes vertigo. Though aspirin is a prescribed drug, too much medicine is hard on the kidneys and pretty soon, they will not be able to process all these toxins. There are also certain medications that cause ear damage over the long term that can lead to vertigo including anti-seizure
imbalance that many patients feel are too severe that they are not able to stand or walk.
Diabetes
Diabetes weakens the immune system and can also lead to vertigo attacks. Complications from diabetes can cause arteriosclerosis (hardening of the arteries), which can lead to lower blood flow to the brain causing vertigo.
Osteoporosis
Scientists in Korea found that people with osteoporosis, a disease that lowers bone density and increases risk of fractures, are more likely to have vertigo.
Treatment
Some cases of vertigo go away by themselves as soon as the body has adapted to its new environment. Sometimes sitting still with the eyes closed is all it takes. Others require more specific treatment.
1 Canalith repositioning
maneuvers. This is a series of repositioning movements for BPPV. The movements are done to move the calcium deposits out of the canal into an inner ear chamber so they can be absorbed by the body.
2 Medicine
In some cases, medication may be given to relieve symptoms such as nausea and or motion sickness associated with vertigo. For patients of Meniere’s disease, the following may be prescribed.
a. Anti-convulsants - topiramate or valproic acid for vestibular migraines. b. Anti-histamines – betahistine,
dimenhydrinate, or meclizine, which has anti-anemic properties.
c. Corticosteroids – methylprednisolone helps with inflammatory conditions such as vestibular neuritis or dexamethasone as a second-line agent for Meniere’s disease. Steroids are helpful if vertigo is caused by infection as it will reduce swelling and cure the infection.
d. Diuretics - For Meniere’s disease,
diuretics (water pills) may be prescribed to reduce pressure from fluid buildup.
medications, and anti-depressants.
Physical trauma
Concussions or skull fractures, bleeding or hemorrhages can lead to prolonged dizziness in the patient. Head or neck injury can also cause frequent dizziness this is because of decreased blood flow to the base of the brain, and impingement of nerves from neck injuries.
Brain problems
Strokes or tumors in the brain, as well as multiple sclerosis, can often cause incessant vertigo. Sometimes the
Attention was drawn to the most common causes of vertigo and early differential diagnosis between central and peripheral vertigo. There are three main methods of treatment for vertigo: pharmacotherapy, rehabilitation and surgical treatment.
e. Valium – Valium is sometimes prescribed but may cause drowsiness as a side effect.
3 Diet
A low-salt diet is thought to help patients of Meniere’s disease.
4 Surgery
In a few cases, surgery may be needed for vertigo. If vertigo is caused by a more serious underlying problem like a tumor or injury to the brain or neck, treatment for those problems will help alleviate vertigo.
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PowerUp October 2015
Sports Club/ Fitness
Listings If we don’t take care of our bodies, where will we live? Our body is our temple, and the place where our spirits are nurtured. Take care of it by making an effort to include fitness in your daily regime. Here are some ideas to get you started.
Football
Bahrain Rugby Football –Football has many permutations and rugby football is one of them. Try to learn how rugby football is played in this club. Tel: 17695809 Muharraq Club –One of the legends of the football tradition in Bahrain, Muharraq Club remains one of the strongest football leagues in the country. Tel: 17670133
Badminton
Bapco Badminton Club - if you fancy a round of badminton, there’s no better place than here. Tel: 17753666
Basketball
Bahrain Basketball Association –football isn’t the only sport islanders and expats are crazy about in Bahrain. Basketball too, has its legions of fans here. Tel: 17741010 EZ Fit Sports Complex Tel: 17692378
Board Games
Bahrain Board Game Club --Who says board games are not sports? Scrabble, chess, even monopoly are pretty awesome games. Tel: 39461889
Bowling
Awali Bowling Center –At 500fils per game and 200fils for shoe hire, this is a pretty decent bowling place to hang out. Give it a try. Tel: 17753666
SPORTS & FITNESS
Bahrain Bowling Association Daily –BBA is powered by the General Organization of Youth and Sports and participates in tournaments around the world. Tel: 17822077 Busheri Bowling Center –Do you have jazz fingers? Are you just itching to show everybody your moves? Get the ultimate nine-pin and think how fine life is. Tel: 17292313
Cricket
SLC Grounds --Though most of Bahrain’s cricketeers use the island’s vast abandoned parking lots, you can also do some cricket here. Tel: 17276134
Riffa Sports Club –Another of Bahrain’s legendary football clubs playing in the top division of the football league. There’s no better way to learn football than from the best.
Cycling
Golf
Bahrain Cycling Association –Cycling is an awesome way to tone your glutes and to get fit. Tel: 17660956
Royal Golf Club --The Royal Golf Club has a world-class course designed by golfing legend Colin Montgomerie. (Riffa, Manama. Tel: 17750777
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Horse Riding
Bahrain Riding Club –Bahrain Riding Club is another beautiful option, being in located in Barbar and with one of the finest stables around. Tel: 17690448 Dilmun Club Stables –The art of horsemanship is a traditional one in Bahrain and you can get beginner lessons in Dilmun Club Tel: 17693766 Shakhoora Riding Center –A British standard, horseriding school. In Budaiya, it’s supposed to be one of the best ever stables. Tel: 17591103
Ice Skating
Funland –Remaining the first and only ice skating rink in Bahrain, Funland is the place to learn ice skating. The Bahrain ice hockey team also trains here. Tel: 17292313
Martial Arts
Bahrain Karate Center –There are many schools of martial arts around the world, but if you want to learn the real Shotokan techniques, this is the place to go. Tel: 38449994 Goju Karate Club –Karate is both a discipline of the mind and the body, and if you want to realize that wholeness, then go and join this club. Tel: 39659510 Zen-Do Bahrain –If you were fuelled by the Muay Thai craze, try Zen-do, which is a Western form of Thai boxing. Tel: 17611909
Motor Sports
Rally Town –Go karting for all ages! Rally Town has a custom made track complex for go-karting. Tel: 17531165
Running
Bahrain Athletics Association – The Bahrain Athletics Association creates winning teams that compete around the world. See for yourself! Tel: 17684905 Bahrain Hash House Harriers –The Hash House Harriers are easy and cheeky and will make you run your arse in shape! Tel: 17862620 Bahrain Round Table –They host the Bahrain Marathon Relay Event each year and donates the money to the less
fortunate. Fitness and doing good in one go! Tel: 39536754
of watersports particularly diving. Tel: 17312700
Snookers
Bahrain Yacht Club –Bahrain Yacht Club is a place where you can sail a boat or engage in a variety of watersports. Tel: 17700677
Jimmy’s Snookers & Billiard Club –There are eight tables at Jimmy’s Club, which means you can even bring your entourage. Tel: 17716147
Tennis
Bahrain Tennis Association –This club partners with the GOYS to discover raw diamonds in the tennis field and train them to become elite players. Tel: 17687236
Watersports
Coral Bay Bahrain –The ultimate destination for leisure, adventure, and entertainment with a variety
Skate Shack- has a California surfer vibe, seeing that they sell a variety of sports equipments for biking, running, and surfing. Tel: 17697176
Weightlifting
Al Ghossaibi & Ghassan GymHead over to Al Ghossaibi gym and they will help you step by step to achieve that fabulous body you dream of. Tel: 17695911
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Fitness Listings
Bodyline Sports and Spa Tel: 17793932 British Club Bahrain – Tel: 17728245 Dessange- You can spin, lunge, meditate, and dance, as the urge moves you. You can try the new-fangled arts of spinning and freemotion as well. Tel: 17713999 Curves Novotel Al Dana Resort Tel:17298430 Gulf Hotel’s Health and Recreation Club Tel: 17726184 Indian Club- For the more athletically inclined, choose your pick of tennis, badminton, snooker, gym, table tennis, darts, dance classes, and karate.. Tel: 17253157
Profiles Fitness Center –-Belly dancing remains a traditional and exotic form of dance that few Western people know. We can uncover its mystique in Profiles. Tel: 17727766 Royal Sporting Club, The Ritz Carlton Bahrain Hotel and Spa Tel: 17580000 *These are only some of the numerous sports clubs in Bahrain. We will continue next issue. If you want to include your club in the listings, or in our sports club feature, do drop us a line at editorial@power-up.mag.com.
ourselves. Do yourself and your loved ones a favor, make an appointment with your dentist and doctor today. Here are a few places to check out. Al Hilal Hospital –They have the finest diagnostic and outpatient treatment services in the region. Tel: 17344199 Al Kindi Specialised Hospital --Whether its oral health, ENT, pediatrics, medical checkup, immunization, gynecology, plastic & aesthetic surgery, trauma surgery, diabetes, rheumatology/ osteoporosis, Al Kindi has got you covered. Tel: 17240444
Le Mirage Health Club –Diplomat Hotel Tel: 17531666
Health and Wellness Listings
American Mission Hospital –Quite possibly, one of the most popular hospitals in Bahrain, American Mission is also one of the oldest, being more than a century old. Tel: 17177711
My Gym Children’s Fitness Center Tel: 17566566
We often show our car more love and respect than we do
Awali Hospital –Awali specializes in effective doctor-patient
communication and it provides affordable care to the Bahraini community. Tel: 17704040 Bahrain Defense Force Hopital –BDF Hospital is the only place in Bahrain where free healthcare is provided exclusively for noncivilians. (17766666) Bahrain International Hospital –Bahrain International is the Kingdom’s first private medical center. Tel: 17598222 Bahrain Specialist Hospital –Bahrain Specialist Hospital provides 10 medical care specialties including psychiatric and dental care, nutrition, and plastic surgery. Tel: 17812080 German Orthopedic Hospital – The German Orthopedic Hospital in Manama has various fields of specialty like orthopedics, anesthesia, and physiotheraphy. Tel: 17239988 Gulf Diabetes Specialist Centre – The Gulf Diabetes Center delivers the most comprehensive and dynamic research program and services dedicated exclusively to diabetes in the world. Tel: 17239329 *These are only some of the numerous Health and Wellness listings in Bahrain. If you want to include your information in the listings, do drop us a line at editorial@power-up.mag.com
SPORTS & FITNESS
Listings
Fashion &
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PowerUp October 2015
These shoes will cushion your feet, protect your soles and nails, and make jogging, running, and lifting weights more pleasurable. Check out our top picks!
Vans California Era C & P
This trainer is a luxuriant reworking of the Era CA—the classic low top silhouette reinvented with the usually subtle canvas making way for a bold, plush, pink and burgundy suede around the toecap and outer side panels. The instep color split gives the C&P a sense of style with a contrast textured fabric in grey Italian textile pattern along the inner side panel which makes the shoe stand out even further.
Asics Gel-Fuji Runnegade
Asics takes some of the best features from its road running shoes and packs them into these military-looking trail runners for the tough, muddy runs. The big lugs on the rubber outsole will get you through muddy, swamp-like terrain, and are easier to clean so you don’t get weighed down on your travels. These lugs also give you consistent underfoot grip. Asics takes its Gel cushioning to absorb the impact as your foot hits the tough ground and deliver a more consistent running action. You can’t go wrong with this pair!
FASHION & STYLE
Swims Luca
The natural rubber outer of the Swims Luca is water-friendly and features an anti-bacterial sandwich mesh in which the entire TPU structure is molded to keep your soles odor free. It allows you to go sans socks without any worries—and will dry up in a pinch should you get them wet. It is the perfect fusion between the all-original sneaker and the iconic summer loafer. The shoes are perfect for boating or a walk on the beach. The Luca sneaker is the latest from do-anything, go-anywhere, all-terrain shoe company SWIMS.
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The Winner’s Choice! K-Swiss Classic II
The king of court shoes, the Classic II models by K-Swiss are the embodiment of clean. Made with soft, premium leather, with signature five stripes and D rings, the details are the trademark of K-Swiss. Based on the original that was first released in 1966, the K-Swiss has a timeless design with modern technologies. It has a smooth, leather upper lace-up front and padded collar/ toungue, cushioned footbed, and a durable outer sole.
Puma Heritage Becker “Made in Italy”
Tennis icon Boris Becker wore this shoe when he made his debut in Wimbledon in 1985. Puma has reissued the classic Becker silhouette giving it a luxurious upgrade. Faithfully reproducing the mid top trainer, with all its iconic details, this luxury iteration of the Becker is constructed from plush suede in a classy, tonal design. With a modified shape and superior construction, Puma has worked in key elements like the OG spec, with smooth suede construction and complementary branded midsole finished off with the always welcome gum sole unit. It is finished with perforated lining, tonal formstripe detail and speedcat branding to the heel tab.
Greats “Royale” Leather High Tops
Greats combines the undeniably cool appeal of Brooklyn, New York with the superb craftsmanship of Italy. With the leather high tops, Greats elevates the classic Royale silhouette by introducing the Royale high. Luxury meets old-world craftsmanship in this sneaker. The shoe’s journey starts in Civitanova, Italy, when handsome Margom soles are mated with smooth uppers lined with full-grain calfskin leather. Thanks to the calfskin lining and plush foot bed, the Royale High is comfortable with or without socks. Italian waxed cotton laces provide a rugged edge. Its pure sports style with an upscale vibe. Its one of the best high-end sneakers for men, feeling like it costs $500, but doesn’t. You won’t regret this buy!
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Rolex Submariner
diving Watches Fusing function and style, the diving watches can be worn underneath the sea or on land, an all-terrain accessory.
FASHION & STYLE
The submariner is the iconic diver’s watch since 1953. It’s probably the only diver’s watch you can wear with a tuxedo. It’s an indispensable instrument to securely monitor diving time and decompression stops. Fitted with a case back and a Triplock winding crown, which screw down securely like the hatch of a submarine, it is rated waterproof to 300 meters and it has been systematically tested to go 25 percent deeper than other watches. The Oyster Perpetual Submariner’s robust and functional design is now iconic. With the subtly redesigned oyster case, distinctive dial with large, luminescent markers, graduated rotatable Cerachrome bezel, and Solid link Oyster bracelet, the latest generation Submariner are firmly in line with the original model launched in 1953. Equally at home underwater and at a gala dinner, the Submariner model sets new standards of robustness, reliability, and timeless sporting style.
Omega Seamaster Ploprof 1200M Co-Axial Master Chronometer
Omega’s latest watch is a $760,000 diamondcovered diving watch of your dreams. Although why you would need diamonds to dive underneath the ocean is another question altogether, but we’re digressing. If you love diamonds, then this watch is literally dripping with them. Forty carats grace the titanium case and ceramic bezel. It boasts waterproof depths of up to 1,200 meters, but do you really want your diamonds to be fish food? This watch is based on the cult favorite diver’s watch of the 1970’s. It’s quirky-looking, tool-style appearance is designed for the hipster in you. Ploprof 1200 M Co-Axial Master Chronometer has some very enticing upgrades like movement. It contains anti-magnetic technology previously known as Co-Axial. This makes it virtually resistant to magnetic fields, a great way to stay safe on those long dives.
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Timex Intelligent Quartz Depth Gauge Time Watch
Tissot Sea Touch
Nixon 51-30 Chrono Silver/ Gunmetal
With superior functionality—6 hand Japanese quartz movement, a second subdial, chrono and date—its wearer is never without the necessary earthly information. But with stainless steel-clad durability and unrivaled handsome details, it’s a timepiece that’s rife with worldly good looks. The Nixon 51-30 dial is surrounded by a conclave dial ring and includes bold, printed indices, a printed seconds track, CD textured sundials and custom molded hands with luminous fill. It is encased in 51 mm/ 300 meter/ 30 ATM custom solid stainless steel or handmade acetate 3-link bracelet with stainless steel double locking clasp with micro-adjust. Seriously fashionable, and just as seriously functional; this is a watch for athletes and regular people alike.
Diving Watches
This is the best dive watch for the data driven diver. The relationship between time and depth for any diver is critical; if one stays too deep for too long, you risk getting the bends. Yet, there are only a handful of dive watches incorporating depth gauge; and those cost a lot. But the Timex Intelligent Quartz adds not only a depth gauge (functional to a respectable 60 meters) but also a temperature sensor to a rugged and capable dive watch, all for the price of a decent wetsuit. The depth sensor technology with auto shut-off and analog display plus a temperature gauge also with analog display. It has a reinforced case with the obligatory screw-down crown and caseback, which allows it to maintain a water-resistance of up to 200 meters/ 256 feet.
The Tissot Sea Touch has a touchreceptive crystal technology with patented rubber protected buttons to help maintain watertight integrity. It includes a Swiss quartz era movement, screw-down crown, and a limited twoyear warranty. This do-it-all timepiece not only provides current depth, it also includes a digital chronograph, thermometer, alarm, perpetual calendar-date, compass, and diver’s logbook, all activated by a touch on the glass. Water-resistant to 330 feet, it is built with a stainless steel casing and scratch-resistant sapphire crystal with anti-reflective coating. Wearers literally have the sophisticated functionality of this high-tech diving watch at their fingertips. The patented technology ensures that these watches maintain their high performance at all times—above and below sea level. This is a dive watch that really wants to dive—as a third of its features are for underwater use. This bonafide gadget watch is a seriously cool toy and has found its place in lots and lots of wrists.
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Men’s Grooming 3 1
The male grooming industry has grown by leaps and bounds. Check out our finds for the best products in the market with which to groom thyself.
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5 Giorgo Armani Code deodorant spray This smooth deodorant stick glides on for maximum comfort while also moisturizing and protecting. It leaves skin lightly scented with Giorgio Armani’s seductive Code fragrance, containing tones of orange blossom, cyclamen, jasmine, and lily-of-the-valley. The scent is grown up and sophisticated and doesn’t smell like deodorant.
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Tom Ford Oil Free Daily Moisturizer
Ralph Lauren Polo Red Body Spray
Clinique for Men Anti-age cream
Shiseido Men Cleansing Foam
This is a lightweight, skin absorbing, mattifying moisturizer that has skin calming complexes with an infusion of luxurious butters to hydrate your skin, help reverse dullness, and help reduce the look of fine lines and pores. It leaves your face looking toned, polished, and re-energized. It also minimizes irritation and redness and creates a barrier to defend skin against the visible effects of pollution and toxic stressors.
Polo red body spray is a fiery blend of red saffron, fresh red grapefruit, and deep redwood that ignites the thrill seeker in every man. It smells clean and fresh in a subtle way. It is also long-lasting and provides great value. It’s deodorizing and also leaves your shirt smelling great.
“A man’s age is given away by his eyes”, says Marcus Jaye, founder of the Chic Geek. This eye cream reduces fine lines, circles and puffs. It treats and hydrates to soothe and brighten the under eye area. Skin looks firmer, softer, and brighter. The formulation is rich and dense, the tube prevents spills and leaks, and simplifies every day transport. It is also oil-free, hypoallergenic, and noncomedogenic, an anti-aging eye winner!
This is a highly effective daily use face cleanser that removes dirt and excess oil while leaving skin exceptionally fresh, without feeling tight or dry. This product is non-comedogenic and is dermatologist tested. It helps to soften and smooth facial hair to allow a close, comfortable shave. This versatile cleanser can be used in the morning before shaving or as shaving foam. In the evening, it removes impurities of the day
Health & Wellness
Sports & Fitness
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PowerUp October 2015
In the pursuit of beauty and fitness, mascara tends to run down the face, and liquid foundation smears all over. Prevent this with the best in waterproof makeup that ensures your makeup stays put while you swim, run, or bike.
Lancome Waterproof Eyecolor Base Not all eyeshadow primers are created equal, but this primer makes promises it can keep—long lasting shadow wear and vibrancy, with absolutely no creasing. This is one of the first eyeshadow primers in the market, and a long-time favourite. The silkysmooth waterproof formula holds pigment in place and delivers nude, barely-there color that evens out the tone of the eyelids and leaves them with a natural matte finish. It makes eyes look really awake. Prep your peepers with this silky smooth formula (a blendable cream) that will hold your shadow in place all day in the beach. A little goes a long way, ensuring value for your buck.
Best Waterproof
Makeup MAC Pro Longwear Nourishing Waterproof Foundation
Cargo Swimmables Water Resistant Blush Cream blushes are often touted as being more long-lasting than powder ones, but this Cargo pressed powder can compete with the best of them. Formulated with the amino acid L-Lysine for an impermeable finish, it offers hours upon hours of wear and a gorgeous summertime glow. The silicone-coated pigments provide better adhesion to the skin and help withstand water for extended wear. This cheek colour won’t streak or fade, its sweat proof and weather proof. The silky powder formula glides over the skin for a subtle wash of colour which is buildable for a customized look. Swimmables blush is paraben free and good for you. Inspired from Cargo’s award-winning Water Resistant Bronzer and packaged in the signature oversized, silver tin, Swimmables offer a stunning array of wearable, pretty, and professional quality shades for a variety of skin tones. FASHION & STYLE
Pro Longwear is a waterproof formula that can last up to 24 hours and can be used as a foundation or a concealer. This tenacious formula cannot be budged by rain or tears as this oil-free, watertight product actually repels moisture from the surface of the face. It blends seamlessly on the skin with medium to full weightless coverage and a natural satin finish. Application is very easy with a squeeze type tube, you can get all the product out and it is easy to control. It sets in two minutes and one layer covers dark spots, hyperpigmentation, and everything else you want to cover. A miracle product!
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Maybelline New York Full n’ Soft Waterproof Mascara This is a really good lengthening mascara with no clumps, no globs, and no flaking. It does not dry out the lashes and will not pull or tug at the soft hairs upon removal (with its Quick Dissolve System). It holds a curl very well and does not smudge. It builds full, long, and healthy lashes without a brittle feel. Maybelline’s advanced thickening formula with Vitamin E helps to soften and nourish lashes. Its contact lens safe and hypoallergenic. It gives a natural and subtle look, defining and enhancing your natural lashes, but is still dramatic enough for a night out. This can function as a daily mascara on its own or can be used as a base coat in conjunction with other mascaras. Bonus: you don’t have to scrape the brush on the side of the tube to get rid of excess product.
Revlon Just Bitten Lipstain in Frenzy Apply Revlon Just Bitten Lipstain in Frenzy for a bright, indelible pout. Just Bitten by Revlon is a lipstain and balm in one. It’s a double-ended lipstain pen that contains a shiny, transparent, setting balm on one side and a long-wearing lip stain on the other. It has a high percentage of water for a lightweight feel. The colour does not smudge or streak because of the marker type applicator which provides precise application. The translucent stick balm provides instant moisture and soft shine. Plus, this product is enriched with Vitamin C for anti-oxidant protection.
Mac Superslick Liquid Eyeliner With a firm sponge-tip applicator and a formula that’s both water-based and waterresistant, this durable liquid liner draws precise, wobble-free streaks of color with a sexy, patent-like finish. Mac describes this liner as “a liquid liner so slick it almost describes itself”. It is quick to apply and sets in 60 seconds to provide a sleek, longwearing, wet-looking, no smudge line. If you make a mistake, you can still wipe it off easily, because it’s water-based. The superior no-fuss, no-wobble application lies in the “magic tip” of the easy to control dipstick applicator. The brush is stiff and comes to a precise point so you can draw on a nice, thin line and build it up to your liking. Long-wearing up to 15 hours of vibrant color, it is safe for contact lens wearers. The black formula (On the Hunt), is a pure, sooty black which you can easily remove with just warm water.
Hourglass Superficial Waterproof Bronzer Accentuate your sun-kissed look with this oil-free bronzer that can withstand the most humid weather and high moisture. Superficial’s unique formula blends seamlessly to the skin and infuses the complexion with a radiant glow and a matte finish. Very natural looking, no shimmers, no glitters, no shine, just luminous skin! The color brushes on sheer and is buildable to your desired intensity. With its attached brush and mirror, it is beach bag friendly, ideal for swimming and any outdoor activity. It is easily removable with mild soap and water or makeup remover. This product has spawned a wait list a mile long, and customers are limited to buying only one palette each. Superficial is hypoallergenic and non-comedogenic and will not make you break out. A very light dusting and a light hand will give you standout cheekbones.
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Beauty
H roscope The sign of Virgo is wellknown for being elegant, classy, and subdued.
Beauty Tips for Virgo Fashion inspiration. Stella Mccartney, Proenza Schoeller and Karl Lagerfeld, whose attention to every detail is legendary, from the buttons, the linings, the hand-done embroidery or beadwork.
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Wear autumnal colors. Virgo is an earth sign which means you look great in neutral colors that bring out your natural beauty. Shades like nude, brown, bronze, orange, and gold fit the Virgo lady. Their best colors are the gorgeous, creamy shades like cream, caramel, ochre, and chocolate. Tans, olives, khakis, and any shade of green would look beautiful on them as well. Wear a printed top, leather belt, and a blazer in these colors. Virgos can carry off patterns and prints, especially prints on prints. Think polka dots, pinstripes, and paisley prints, the more detailed and meticulous, the better!
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Makeup. A bronze brown lipstick would greatly enhance that killer smile. The key is balance, if you choose a barely-there eye look, balance it with a bold lip (or vice versa). Try Benefit Smokin’ Eyes palette which has all the step by step necessaries to create the perfect smokey eye, no fuss, no mess, and all in one.
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Virgo: August 23- September 23 Virgo’s charm is legendary as well as their power to enchant. Virgos have average height with pale skin, high foreheads, beautiful eyes, and sensitive mouths. They have delicate bodies, and long, elegant arms. They have innocent-looking baby faces and helpful and sweet disposition. Their expression and attitudes suggest that they prefer to remain low-profile. They are serious, discreet, rather studious, and elegant. Their fashion sense is refined and classy, never over the top. Virgo is the most fitness conscious sign of the whole zodiac, dedicated to their pursuit of health, fitness, and well-being for themselves and others. Health & Wellness
Astrology
Hair. Amplify what you’ve got a la Beyonce who rocks it out in curls.
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Shopping. Choose classic investment pieces that can take you through many seasons, and have accessories on hand to easily provide the chic upgrade that you require.
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