UAE’s first & only lifestyle I health & fitness newsletter
Issue 2 I March - April 2014 I firstfitnewsletter.com
FEMALE STRENGTH
TRAINING
MYTHS-BUSTED
R AINMASS
B
est
In-patients services, Critical area services (NICU – ICU) Emergency, pharmacy and dialyses center services open 24/7 Out patients clinics for all medical specialties open from 9am to 9pm
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EDITOR’S VIEW YOU VS FOOD
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FIVE TOP TIPS FOR A PLANT-BASED DIET
8
SPARTACUS FITNESS
12
EAT SMART FOR A HEALTHIER BRAIN
17
SHOW UP OR SHUT UP
18
A SPECIAL CHILD
19
FEMALE STRENGTH TRAINING MYTHS-BUSTED
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LIKE IT OR LUMP IT BUT GIVE IT UP!
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SENIOR CITIZEN FITNESS
22
UNDERSTANDING YOUR SPORTS FITNESS
23
FOOD FACTS
24
IMPORTANCE OF ORAL HEALTH
26
KIDS FITNESS
28
WOMEN’S WORLD
30
INTERVAL TRAINING
32
FAMILY HEALTH 34
I
am very thankful to all our readers and patrons of FIRST FIT Newsletter who have shown their support and love with an overwhelming positive response not just in Dubai and UAE but also with our Online subscription readers across the world. It is an honor indeed to have been able to launch FIRST FIT in February 2014 which is the first of its kind taking birth from an amazing city we all live in called Dubai which is obviously known to excel in everything it does to its best. Thanks for joining together towards building a meaningful Healthy Living, Lifestyle and towards a better tomorrow.
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5 TOP FITNESS AND CELEBRITY INTERNATIONAL HEALTH MYTHS FITNESS TRAINER DISPELLED UAE’s first & only lifestyle I health & fitness newsletter
Issue 2 I March - April 2014 I firstfitnewsletter.com
Shafik Mohammed Director Operations
shafik@firstfitnewsletter.com R AINMASS
B
That’s what makes us unique – ‘Cause V Care’ an initiative by FIRST FIT Newsletter.
est
Credit Cover Page:
David “The Hayemaker”Haye Former WBA Heavy Weight Champion. Former Unified World Cruiser Weight Champion holding the WBA, WBC, WBO and the Ring Cruiser Weight Titles.
Publishers
Dr. Samir Mohammed Founder & Editor in Chief Viceroy Publishers L.L.C
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Our Team
Dr. Samir Mohammed Yusuf Founder and Chief Editor
Our aim here is to always focus on keeping the Continuity and to provide a good & healthy lifestyle flow of information through FIRST FIT as a platform.
I wish you all readers a best of Health, a better Lifestyle & Fittest Fitness. You keep reading & our goal is met!
URINARY INCONTINENCE
Dr. B.K. Yusuf Chairman
In this second issue of March 2014, there are many articles and contents from all our expert contributors that you will enjoy reading and implementing to your daily lifestyle.
Every page is meaningfully designed to help individuals to adapt a better lifestyle with all invaluable information provided.
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CORRECTIVE & FUNCTIONAL TRAINING Solution: If possible go for a 20 to 30 minute walk or steady run in the morning before breakfast. Due to the body going through a minifast during your sleep time the body is more likely to metabolize fat as an energy source. If you are doing 3 or more sessions a week of high intensity work dropping in a low intensity cardio session of 20-30 minutes in length is no bad thing.
5 Top Fitness and Health Myths Dispelled
M
att Coe is the owner and founder of OP Integrated Lifestyle Centre and the curator of the Dubai Fitness Championship. Internationally recognised as an industry figurehead and with a strong background in sport and medicine, Matt’s lifelong mission is “to help as many people as possible to
become as happy and healthy as possible”. 1. The “Fat Burning” zone The idea of the “fat burning zone” is arguably one of the most misunderstood fallacies in the fitness industry today! In theory the idea of keeping in a zone of 50% to 60% of your maximum heart rate to optimize fat loss is actually correct, however this is by no means the best way to incinerate the Buddha belly! Research has also shown that as you get fitter and the body adapts (called the law of accommodation) the longer and more intense the steady state cardio must be to continue to get
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results. The conclusion of all this......the fitness industry has sold you a dud! Solution: Studies have found that performing routines such as short spates of intervals revs up the body’s metabolism and fat burning capacity. This type of training also has the fundamental bonus of keeping your body like a fat burning furnace for up to 72 hours after exercise (compared to 4-6 hours when doing steady state cardio). My suggestion is to book yourself into interval based or circuit classes that have the adaptability within their design for you to constantly progress and get pushed as your fitness improves. 2. The bad rap on cardio - In recent years modern thought has somewhat demonised steady state cardio in favor of High Intensity Interval Training (HIIT) mentioned above due to an overt effort to change the way people train in mainstream health clubs and gyms. “Keeping the engine purring” for 20 to 40 minutes is certainly not a bad thing however when integrated with a variety of high intensity work and progressive resistance training throughout the week if your aim is to get trim and healthy.
3. Fat is what’s making you fat - Here is a little known fact for you; if you never ate a single carbohydrate again (e.g. found in rice, bread and even fruit etc.) you would most probably live longer, be leaner and also healthier. If you never ate fat again however, you would slowly begin to break d own and become susceptible to a multitude of medical side effects and neurological factors resulting in an early exit. Although the majority of people avoid fats due to their high caloric standing, studies have repeatedly shown that a diet higher in good fats and lower in carbohydrates (with emphasis on the processedcarbs) will results in a leaner, healthier you. Solution: Do not avoid fats due to them being high in calorie but instead limit your processed carbohydrate intake. Fats in general decrease appetite, facilitate physiological processes (especially EPA’s found in Fish Oil etc.) and are essential in brain activity and functioning (especially DHA’s also found in Fish Oil). Aim for foods high in monounsaturated (e.g. avocados, seeds, nuts etc.) and polyunsaturated fats (e.g. oily fish etc.).
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4. “One size fits all” training - One problem that we see at OP on a regular basis is injury caused by people overdoing activities that they are simply not built for. Due to anatomical make up some people are not designed to perform much exercise overhead or simply have the wrong structure to run for long distances. Solution: Find someone who is skilled in movement assessment and correction. An experienced corrective exercise specialist or physical therapist can evaluate your movement and anatomical make up in order that you choose the right path for you in order to stay fit, healthy and injury free. 5. Weight machines = Fitness - Modern gyms have been designed around the wrong template. 90% of health clubs and fitness centres the world over are filled wall to wall with machines..... and why?.... because of convenience and the idea that bodybuilding is the way to health. If you retract back to the gyms of the 1920’s to 30’s they were just that....gymnasiums. They would have rings, pommel horses, ladders, ropes and barbells. The modern gym was conceptualized around the gyms and idols of the late 70’s and early 80’s (e.g. Gold’s Gym at Venice Beach, California where Arnold Schwarzennegar trained frequently) and has somehow made the general population believe that the isolated, robotic moves that the machines make you perform is the correct way to train the body. Solution: The body is not a “machine” but an intricate “system” of processes, levers and pulleys. In this vane more “full body” or “compound” movements should be integrated into any fitness program in order that the body’s natural movement patterns are adhered to.
by Matt Coe By Matt
First Fit | March - April 2014 | firstfitnewsletter.com | 5
Collect a copy of March issue from Outlet
MINDSET
You Vs Food You know the drill. Youve joined a new gym, you get excited to exercise, you’re all fired up with healthy intentions to shed the weight and slim down. It all goes well until you get some good results and then your motivation drops. Why does that happen? Here are the 4 mental mountains that prevent you from being motivated!
2
. You think “all or nothing” - When you get started you do everything perfectly, you keep your food diary, weigh your food, count your calories and train with the motivation of an athlete. Then you have a crisis at work or run
3
. You replay your past failures and beat yourself up Whenever you do something wrong, you tell yourself you’re a failure and remember all the other times you did stuff wrong and replay those
1
. You’re only motivated by NOT being fat - When you think about your body you focus on the bits you don’t like, and wish you could get rid of them. You desperately want to change your body and hate it the way it is now. The thing is, motivation works in two ways. You are either motivated to get away from what you don’t want (being fat), or move towards something pleasurable that you do want (becoming slim). If you are only focussing on losing weight, you are only using half of the equation. If you’re only motivated by what you’re moving away from, then it is likely that as you lose weight, your motivation will reduce (because you’re not fat anymore). Remember as you begin to see results to focus on the slim, healthy You, that you are moving towards and becoming more every day.
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out of time and don’t go food shopping, get caught out somewhere starving hungry and so head to the nearest KFC, then say to yourself; ‘‘I have blown it” and go home and eat a packet of biscuits. You want your program to be perfect and so when you slip up it’s all over. Aim for 80-90% of your plan and accept that sometimes you slip up, that way you can stay on track and get back to it straight away.
things went wrong, play out in your mind and imagine all the ways things could go right and you can succeed.
4
. You’re afraid of change Every time you get close to success you sabotage yourself with a binge or a blowout, because deep down inside you’re a bit afraid of what would happen if you actually got this. It would change things in your life, and even though you want it, there’s a part inside that’s too afraid. Investigate what’s really behind this fear, these are what I call your “Personal M yths” they are simply not true. Let the past go and create the future as you want it to be. You have within you all the inner strength and courage to overcome these obstacles! If this sounds familiar then a mindset detox is in order to let go of the thinking that is sabotaging your motivation and success. The Skyrocket Sessions are a great place to start to shift these big 4 mindset problems and understand your relationship with food at a deeper level.
By memories over and over and over, on a loop until you feel totally awful. Instead of replaying and visualising all the ways
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Carolyn Coe Silver Tower Cluster I, JLT Dubai 04 - 3653399
First Fit | March - April 2014 | firstfitnewsletter.com | 7
NUTRITION, DIET & SUPPLEMENTS
BACK TO BASICS: NOURISHMENT AND PREVENTION OF DISEASE THROUGH A PLANT-BASED DIET fats topped with artificial and toxic additives in foods, major changes to a diet needs to be made. These rates are set to increase further as the young population ages, especially in those genetically prone to higher risk of disease.
The average resident in the UAE has high rates of chronic diseases related to life style, such as obesity, diabetes, and cardiovascular diseases. These diseases accounted for over a quarter of deaths in 2012. With high proportions of people at risk of diabetes and hypertension due to a high sugar intake in the form of Carbohydrates combined with saturated
The issue is ‘empty calories’. These are unhealthy foods that you eat mindlessly when you have a craving for sugar or salts that add no nutritional benefit to your body because they contain no vitamins, minerals, nutrients, good fats like Omega 3 or Protein. The body finds it hard to process these non natural, unwelcome and highly addictive ‘empty calories’ turning them into fats and creating side effects like disease. Nourishing foods are found in plants and animals, which is
why it is so important for us to get back to basics and remember we eat to live well, not the other way around!
FIVE TOP TIPS FOR A PLANT-BASED DIET
1- Be mindful: Are you really hungry or are you bored? Focus on each bite away from distraction to really enjoy your food.
You will begin to notice changes. As your energy levels improve, your preferences will shift from empty calories to foods that nourish you.
2-Drink a glass of water before you snack: You are often dehydrated and your body is telling you you need something, go for a large glass of water first.
The more whole, plantfoods you incorporate into your routine, the more likely those unhealthy cravings will vanish
3-Pick fresh, plant-based ingredients: Use local produce and fill your fridge up with plenty of dark berries and coloured fruit and vegetables (the darker the plant, the more nutritious the content). Snack on 4-Plant-Based Protein shakes instead of sugary drinks. We recommend Love Health’s Lean Plant-Based Protein in ‘Rich Chocolate’ to fulfil sweet cravings. 5-Move: No matter how small your efforts are to start with, keep moving and your metabolism will keep burning fat. Ideally 30 minutes of fast walking per day.
info@ fir s t fitn e wsle tte r. com a d v er t is e@ firstf itn e wsle tte r. com
Tel: 04 399 4880
Viceroy Publishers L.L.C Opp. Centro Rotana Hotel Al Barsha Business Centre Level 3 Office no 307 Barsha- Dubai
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| First Fit | March - April 2014 | firstfitnewsletter.com
6-Rest: It has been proven that lack of sleep can bring on sugar cravings to give you a short term boost. You will need 7-8 hours per night to start a great day ahead.
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by
Romina Richardson, Nutritionist, Journalist and Co-founder of LoveHealthSupplements Ltd. www.LoveHealthSupplements.com
5 DIET MISTAKES Skipping Meals: Eat a meal every 3 hours so that your metabolism stays charged & prevents cravings Failure to Plan: Create a plan. Detail your reasons & goals, & outline how you plan to achieve it No Exercise: Exercise releases endorphins & burns calories No Patience: Small steps in the right direction Lacking Water: When deprived of water your body retains water
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CELEBRITY FITNESS
Spartacus Fitness: The Secre M
etabolic circuits can help you build a gladiator body. Learn the biology behind this cuttingedge training technique used in The Spartacus Workout! For decades, we’ve been told that the best activity for burning calories and fat is aerobic exercise. If you’re looking to shed fat, the newest weight-loss research will tell you to look elsewhere for your exercise routine. “It’s sort of like a self-fulfilling prophecy,” says Jeff Volek, Ph.D., R.D., an exercise and nutrition scientist at the University of Connecticut. “Any type of exercise burns calories. So if you’re told that running is ideal and you start dropping pounds once you take it up, then you have no reason to believe otherwise.” But Volek’s research gives him good reason to doubt the conventional wisdom about the superiority of aerobic exercise for fat loss. In one study, Volek and his team put overweight people on a reduced-calorie diet and divided them into three groups. One group didn’t exercise, another performed aerobic exercise 3 days a week, and a third did both aerobic exercise and weight training 3 days a week. The results: Each group lost nearly
the same amount of weight—about 21 pounds per person in 12 weeks. But the lifters shed 5 more pounds of fat than those who didn’t pump iron. The weight they lost was almost pure fat, while the other two groups shed 15 pounds of lard, but also gave up 5-plus pounds of muscle. “Think about that.”
find that even golfing beats out a light circuit workout. It’s estimated that performing just one circuit of eight exercises—which takes about 8 minutes—can expend 159 to 231 calories. That’s about the same as running at a 6-minute-mile pace for the same duration.
“For the same amount of exercise time, with diets being equal, the participants who lifted lost almost 40 percent more fat.” This principle is the basis for The New Spartacus Workout, which torches fat with high-intensity weight intervals. This isn’t a one-time finding, either. Research on low-calorie dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat and 25 percent of it is muscle. That 25 percent may reduce your scale weight, but it doesn’t do a lot for your reflection in the mirror. (Can you say “skinny-fat”?) However, if you weighttrain as you diet, you protect your hard-earned muscle and burn extra fat instead. The New Science of Calorie Burning There’s one argument for aerobic exercise that’s always been rock solid. It’s well documented that an activity like moderate jogging burns more calories than weight training, an activity that’s highly anaerobic. In fact, if you go by the numbers you
12 | First Fit | March - April 2014 | firstfitnewsletter.com
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Exercise physiologists often use the techniques for estimating the energy expenditure of walking and jogging and apply them to weightlifting. But clearly, aerobic and anaerobic activities differ, and so too should the way we estimate their energy expenditures. Revelation is most certainly a relief to gym rats everywhere, who no doubt wondered why an intense, energy-sapping weight workout—like The New Spartacus Workout—supposedly burned so few calories.
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CELEBRITY FITNESS
et Of The Spartacus Workout Spartacus Workout: The Triple Set Scorcher
T
ake on the Spartacus Triple Set Scorcher to burn fat, build muscle, and chisel the body
days a week with a day of rest between each session. For each exercise, you’ll do as many reps as you can in 40 seconds, followed by 20 seconds of rest. Start with Triple Set 1, performing 1 set of each exercise in succession. Rest for 60 seconds after you complete all three exercises in the triple set, and do them all a second time. Next, repeat the procedure for Triple Sets 2 and 3.
(You should move as if you were chopping wood.) When your hands reach the outside of your left knee, stop and reverse the move to return to the starting position.
TRIPLE SET 1 1A / Plank With Leg Lift Assume a pushup position but with your weight on your forearms instead of your hands. Brace your abs, clench your glutes, and keep your body straight from head to heels. Now raise your right leg and hold that position for 1 second. Lower your right leg and raise your left leg. Continue alternating legs.
1C / Dumbbell Lunge Hold a pair of dumbbells next to your sides and stand tall with your feet hip-width apart. Keeping your torso upright, take a large step forward with your left leg and slowly lower your body until your left knee is bent 90 degrees and your right knee nearly touches the floor. Step back to the starting position and repeat with your right leg. Continue alternating legs. TRIPLE SET 2 2A / Dumbbell Single-Leg, StraightLeg Deadlift
you’ve always wanted. Below you’ll find one of the workouts in the plan, the Triple Set Scorcher. It uses triple sets to fire up your metabolism and melt flab at a blistering pace. So prepare to sizzle and chisel: We’re about to turn up the heat on your body fat. DIRECTIONS
1B / Dumbbell Chop
Using an overhand grip, hold a pair of dumbbells at arm’s length in front of your thighs. Stand with your left knee slightly bent and your right foot off the floor. Keeping your right leg in line with your torso, lower your torso until it’s almost parallel to the floor. Pause and return to the starting position. After 20 seconds, switch legs and repeat.
Hold a dumbbell with a hand-overhand grip above your right shoulder, as shown. Keeping your arms nearly straight, bend your hips, pivot your feet, and forcefully rotate your torso to the left as you draw your arms down and across your body.
Perform the following workout 3
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First Fit | March - April 2014 | firstfitnewsletter.com | 13
CELEBRITY FITNESS 2B / Dumbbell Push Press Stand holding a pair of dumbbells just outside your shoulders, your palms facing each other. Dip your knees and push up explosively, using your lower-body power to help press the dumbbells overhead. Lower the weights and repeat.
dumbbell with both hands and hold it vertically in front of your chest, elbows pointing down. This is the starting position. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Pause, and then push yourself back to the starting position. TRIPLE SET 3 3A / Dumbbell Alternating Row
to your left and lower your body by pushing your hips backward and bending your left knee. As you lower your body, bend forward at your hips and touch the dumbbells to the floor. Step back to the starting position and repeat with your right leg. Continue alternating legs. 3C / Dumbbell Deadlift
2C / Goblet Squat Grab a dumbbell and stand with your feet slightly beyond shoulder-width apart. Cup one end of the
Grab a pair of dumbbells, bend at your hips, and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang at arm’s length, palms facing back. Without moving your torso, row the weight in your right hand upward by raising your upper arm, bending your elbow, and squeezing your shoulder blade toward your spine. Lower the dumbbell and repeat with your left arm. Continue alternating arms. 3B / Dumbbell Side Lunge And Touch Hold a pair of dumbbells next to your sides and stand tall with your feet hip-width apart. Take a big step
14 | First Fit | March - April 2014 | firstfitnewsletter.com
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Hold a dumbbell in each hand at arm’s length in front of your thighs with your feet shoulder-width apart. Without rounding your lower back, push your hips back, bend your knees, and lower the dumbbells as far as possible. Pause, and then push yourself back up. If that’s uncomfortable, spread your feet to about twice shoulder width and lower the dumbbells between your legs.
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INTERNATIONAL FITNESS
Celebrity International Fitness Trainer Ruben Tabares
W
ith so many diets and training programs out there how do we decide what is best for us and what will work in the shortest period of time safely and without having to live in the gym. Training and nutrition go hand in hand but not necessarily in that order. It is my opinion that nutrition should always be addressed first before starting a workout routine. When making any changes to your daily life they should always be small and one at a time. I always like to start with Breakfast, as it truly is The most important meal of the day. One of the main things I recommend to shed unwanted pounds is water. We are made up of anywhere between 50-75% water, depending on how dehydrated
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or well hydrated the person is. Drinking water helps our bodies get rid of toxins and lose weight. Sample Training is the last piece of the puzzle. Your training session should always begin with a 6 minute warm up making sure you raise core body temperature and warm the muscles up to avoid injury.
F W A
or losing weight, it is unnecessary to do long cardio sessions. omen should stay away from heavy lifting and high repetitions.
low repetition range with moderately heavy weights will tone the body without increasing muscle bulk.
RT
1\2 Litre of Water 250ml of Vegetable Juice by blending the following veggies... ‘‘Cucumber Celery Pepper Spinach’’ & 1 green apple Porridge cooked in water with hemp seeds and bee pollen.
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16 | First Fit | March - April 2014 | firstfitnewsletter.com
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BRAINMASS
B
R AINMASS est
In our world of deadlines, long working
EAT SMART FOR A HEALTHIER BRAIN
hours
and
poor
time
management, rest seems to be a commodity that is easily sacrificed. The importance of restorative rest cannot be emphasised enough. THE
Add these ‘superfoods’ to your daily diet, and you will increase your odds of mantainig a healthy brain for the rest of your life by Carol Sorgen
There’s no denying that as we age chronologically, our body ages right along with
BRAINMASS system highlights the importance of the state of rest and relaxation. This is the time when our bodies naturally identify, neutralise and eliminate toxins. In addition to this, the process of cell regeneration and tissue healing is heightened during periods of restorative rest. This is the reason why BRAINMASS includes regular periods of restorative rest as another of the fundamental components of optimal health and one that we deem as being absolutely vital to the correct functioning of the nervous system. Sometimes people are training too much and can’t recover from their training, in this case reduced workouts or even time away from the gym are prescribed.
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us. But research is showing that you can increase your chances of maintaining a healthy brain well into your old age if you add these “smart” foods to your daily eating regimen.
W
ild salmon. Deepwater fish, such as salmon, are rich in omega-3 essential fatty acids, which are essential for brain function. Omega-3s also contain anti-inflammatory substances. Other oily fish that provide the benefits of omega-3s are sardines and herring.
N
uts and seeds are good sources of vitamin E. Higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce
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a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn’t matter, although if you’re on a sodiumrestricted diet, buy unsalted nuts.
A
vocados are almost as good as blueberries in promoting brain health. True, the avocado is a fatty fruit, but it’s a m on ou n satur ated fat, which contributes to healthy blood flow. “And healthy blood flow means a healthy brain. Avocados also lower blood pressure and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health. Avocados are high in calories, however, so we suggests adding just 1/4 to 1/2 of an avocado to one daily meal as a side dish.
W
hole grains such as oatmeal, wholegrain breads, and brown rice can reduce the risk for heart disease. “Every organ in the body is dependent on blood flow. If you promote cardiovascular health, you’re promoting good flow to the organ system, which includes the brain.” While wheat germ is not technically a whole grain. we suggest 1/2 cup of whole-grain cereal, 1 slice of bread two-thee times day, or 2 tablespoons of wheat germ a day.
First Fit | March - April 2014 | firstfitnewsletter.com | 17
FITNESS XPERT
Show Up Or Shut Up Envision your life, relationships and body to be exactly the way you want it to be, what do you see, how does it feel? Ask yourself, what is the first thing that you need to do to get to where you want to be?
!
Ask yourself; “Am I showing up for what I want?” And if the answer is no, then challenge yourself to shut up all those complaints, excuses and justifications and start DOING what it is that you want to have done.
ck
Take a good look at your current reality today and if there are things that you are unsatisfied about, things that you constantly make fake-promises to yourself to correct or better in your life, but not following through and then have the ignorance to complain about.
C he
This cycle of fake-promises continues for weeks, months and years and you often find yourself complaining about things like not having deep and fulfilling friendships or missing out on fun and adventurous events while jealousy seeps in as you watch your circle of friends enjoying themselves without you (uhm, how many coffee dates have you missed or cancelled on appointments last minute?). How eye-rollingly frustrated are those conversations you have with a friend or family member (or with yourself) complaining about how hard it is to lose weight, that nothing works for them or that they have a slow metabolism or bad genes and just seem to get fatter and flabbier with every new year’s resolution that is yet another empty, broken promise.
-If my life depended on taking action, what would I do?
Coach Nadine’s Challenge Answer these questions to get you to move closer to Showing Up more consistently:
t
The same goes with the, “I’ll start on Monday with my diet/training/ goal”-phenomena (or here in middle earth, on Sunday) just to appease your conscience while participating in a world record weekend junk food binge.
-How do these excuses prevent me from moving forward?
action (show up) on the commitments and promises you have made to yourself, then you have no right to complain about what you don’t have or results that you don’t see (shut up).
Fa c
H
ow often does it happen that you run into an acquaintance or friend and end the conversation with a courtesy; “We have to do a coffee soon!” knowing with absolute surety that it’s never going to happen.
DID YOU KNOW THAT astronauts are up to 2 inches taller while they’re in space?!
To some degree, a similar stretching of the spine happens to you every night. When you lie down, gravity isn't pushing down on your vertebrae. You will find that you're about a centimetre or two taller in the Morning compared to the end of the day! In low gravity, or Zero gravity, there is little to no pressure on your spine. Thus allowing spacing in joints which makes the person taller in that environment. If that person remains in that gravity, they will remain taller. However, when brought back to Earth, the pressure of Earth's gravity will cause the person to shrink back to their Earthly height.
-What excuses do I tend to make? -What am I settling for?
How do we cure this cycle of making fake-promises, just to end up doing the complete opposite of what you want to do and at the end of the day put up with a handful of complaints, regrets and excuses? We get brutally honest with ourselves and have a heart to heart with the only person who can change your behavior, YOU!
By Nadine du Toit Founder of GloryGirlFitness Life Coach, CPT, nutritional
This is where I’ve created a powerful affirmation of tough love for my clients and myself; Show Up or Shut Up.
consultant Lorna Jane Brand ambassador
Meaning that if you don’t do or
18 | First Fit | March - April 2014 | firstfitnewsletter.com
WBFF Pro Athlete
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CAUSE “V” CARE
“A Special Child”
I had the honor of meeting one such family who have a beautiful daughter ‘Hana’ who is filled with love and smiles that spreads a beautiful message of peace to all. Tell us about yourself and your family? We are a family of five originally British Bangladeshi and spent most of our lives moving between Dubai and London. Hana is the youngest of three she has an older brother and sister. Tell us about your special child?
“A special child may not remember what you say, Or what you do... But they will remember how you make them feel” Raising a special needs child changes a life of a parent and all of us who are close to a special child. While we are young we are raised in a family that values performance and perfection and unconsciously we tend to judge ourselves and others through this lens of life. Nothing breaks this lens more than having a sweet, innocent child who is born with impairments that make ordinary living and ordinary “performance” difficult or even impossible. Meeting with such beautiful children and their parents has helped me understand that true love is meeting someone (child or adult, special needs or not) exactly where he or she is.
Hana is a very special child but I mean in a different way then your thinking, she is our family’s sunshine and happiness. I couldn’t ever imagine her not being here or even spending one day without talking to her. She keeps the family strong and together. I think all special needs children have the most amazing characteristic of having the biggest hearts and I think that is their special quality. What does Hana like? Her hobbies, her eating habits? Hana’s favorite activity is dancing it’s the way we encourage trying to keep her fit and she really enjoys it. This along with her recent interest in yoga is also another way we try to motivate her to exercise as her eating habits are pretty bad. Though she doesn’t like sweets or chocolates at all, she only cares to eat Carbohydrates like pasta, noodles, rice and chips. We are hoping now she will enjoy reading FirstFit especialy with it’s colorful images and adapts to a healthier eating habits. Which school does she go to and what activity is she involved in and loves the most? Hana attends Dubai Centre for Special Needs and I feel the
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school really promotes exercising well to all their students. Since Hana has been attending this school her awareness of exercise has increased and her enjoyment for swimming and yoga has stemmed from school. What do you love the most about Hana? Hana has the ability to make anyone smile when they are down and she gives the best hugs in the world (though I’m probably a bit biased as I’m her sister). She may seem as though she doesn’t understand a lot but she can see when your down and she’s the one person who understand the most will always be there to comfort you. How different is it to raise a special child? Every special child is different in their own ways and you learn how to handle their good and bad points like any other child.
were not tough enough on her which allows her to keep some bad habits like not eating vegetables or salads. In this journey of raising Hana, do you feel you have grown mentally and emotionally stronger and how? Has it changed your life and how? I think for everyone in the family it has made us stronger people and a closer family but there are many emotional highs and lows as we feel how Hana feels and get devastated if she ever falls sick as she cant always explain how she is feeling and in her anxiousness makes it very difficult to understand to carry out doctors commands.
Do you sometimes worry you don’t do enough for your child? As mentioned it is very difficult to give tough love to a special child who gives us so much love. I feel as a family
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By
Samina Yusuf
First Fit | March - April 2014 | firstfitnewsletter.com | 19
INTERNATIONAL HEALTH & FITNESS TIPS
Female strength training mythsBUSTED M M M YTH#1 Lifting weights will make me bulky-Gosh this one i have been hearing year after year and it surprises me that this myth wont die. Ok so once and for all-LIFTING WEIGHTS WONT MAKE YOU BULKY LADIES. Due to the fact that women do not, and cannot, naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights. I know the image you get in your head when you think of a woman lifting weights that of a professional body builder but you have to understand that they are on strict diet supplements and anabolic steroids to achieve that bulk in their bodies . Ladies go lift weights it will burn your fat and give you that toned look
decide to go off their weight training programs they start losing muscle due to inactivity and also usually drop the diet as well. Therefore bad eating habits combined with the fact that their metabolism is lower due to inactivity, and lower degrees of muscle mass, give
YTH#3 WOMEN ONLY NEED CARDIO AND IF YOU LIFT DO IT LIGHT WRONG! WRONG! WRONG! Women must train hard . One needs to Lift weights in order to get the muscle building machine going and thus prevent any loss of muscle tissue.
YTH#4 WEIGHT TRAINING TURNS FAT INTO MUSCLE Ahem Ahem. can Gold be turned into Diamond?The way a body transformation occurs is by gaining muscle through weight training and losing fat through cardio and diet simultaneously. Again, muscle and fat are very different types of tissue. We cannot turn one into the other.
M
M
YTH#2 If you stop exercising your muscles will turn into fat Its funny this is like saying that diamond can turn into gold. Muscle and fat are two totally different types of tissue. What happens many times is that when people
there will be no reason for the body to change.
the impression that muscle is being turned into fat while in reality what is happening is that muscle is being lost and fat is being accumulated.
by Bhumicka Singh
20 | First Fit | March - April 2014 | firstfitnewsletter.com
Women that only concentrate on cardio will have a very hard time achieving the look that they want. As far as the lifting of very light weights, this is just more nonsense. Muscle responds to resistance and if the resistance is too light, then
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YTH#5 -SLASHING CALORIES IS BEST WAY TO LOSE WEIGHT Damn this is one of the biggest mistakes you can make.If you go very low on the calories your body goes into a starvation mode.This mechanism, which is thought to have evolved as a defense against starvation, means the body becomes super efficient at making the most of the calories it does get from food and drink. It derives its calories from lean muscle tissues to protect its fat stores...shucks so less muscle mass which in turn lowers metabolic rate so that the body needs fewer calories to keep ticking over and weight loss slows down. Of course, this is the perfect solution if you are in a famine situation. But if you a re trying to lose weight, it›s going to do little to help you shift those unwanted pounds So ladies don›t cut back drastically on the calories..Lift right and get the desired body you want
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INTERNATIONAL HEALTH & FITNESS TIPS
Like it or Lump it but Give it up! Empires, wealth and slavery were built on the sweet taste of sugar beet and sugar cane. Yet, its hazard to our health was unknown until fairly recently. Now it is branded as being
as harmful as tobacco and researchers and nutrititionists are warning us about its effects on our insulin levels and obesity. As the obesity problem grows – so too does
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the weight loss market, making promises to its customers it can’t keep and keeping them firmly hooked into its global fat-busting, fad diets. However, there is much you can do to prevent weight gain, improve your health and yet
keep your bank balance in check and your weight loss real. When you choose sugary foods and drinks, the hormone insulin regulates the amount of sugar (glucose) in
your bloodstream. If the glucose can’t get into your cells, it builds up in your bloodstream and, left untreated, high blood glucose can cause long-term complications such as diabetes. High sugar intake causes greater insulin resistance and
this hormone is also responsible for fat storage. It is hidden in so-called diet foods and drinks, often labelled as low in fat, low in calories, but it is not fat that is our enemy, it is Sugar! So check the labels on those low fat yogurts which
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have as much as six teaspoons of sugar per pot, and with one tsp equalling 16 calories, that is a whopping 96 unwanted calories containing no nutritional value or benefit to your health. You may have noticed that sugar makes your drinks tastier, but just as you acquired this habit, you can lose it with a bit of effort! Cutting down or giving up sugar will cause your taste buds to adapt to the change and if you give it up, after a short while you will no longer miss it. In fact, adding sugar again will taste toxic – I know from experience as I used to have condensed milk and 5 heaped teaspoons in my coffee ! Now I have none and my coffee tastes delicious both black and white. Check out the nutritional labels on packaging, including drinks, and you will be surprised at how much sugar is hidden in our foods.
by Karla Winter
First Fit | March - April 2014 | firstfitnewsletter.com | 21
FIT CITIZEN
WALKING MAY HELP OLDER MEN SIDESTEP HIP FRACTURES
SENIOR CITIZEN FITNESS
D
uring the 24-year follow-up period, 546 hip fractures were reported, not including fractures due to cancer or a traumatic event such as a fall during skiing or a car accident. Eighty-five percent of the fractures involved “low-trauma” events such as slipping, tripping or falling from a chair. The results suggest that the more a man walked, and the more vigorously he walked, the lower his risk for hip fracture as he aged, the authors reported. For men whose primary activity was walking, doing so at least four hours a week was associated with a significant drop in hip fractures a 43 percent lower risk than walking less than one hour a week.
“It’s well known that physical activity helps to prevent hip fractures, that it helps to build bone and muscle tone. It can help with balance, too.”
builds bone mass find the sweet as poor eyesight and medspot but that will be different ications. a walker or cane for everybody.” can help people maintain a healthy walking routine. An obese 75-year-old man will not be able to do the same activity as a 65-year-old who is in good shape. while walking may help with some balance and cardiovascular issues, it may not fully address those and other health issues.
“One thing we’re pointing out here is that it doesn’t necessarily have to be strenuous activity,” “A lot of studies have focused on the benefits of strenuous activity, walking alone helped to prevent Balance in the elderly is a hip fractures, and when you very complicated situation. If come down to it, older people someone has better balance, are often more comfortable they’re much less with walking.” likely to fall and The way to keep bones majority of hip occur healthy and strong is by fractures increasing stress on the bone from a fall. But through activity, but not to all sorts of things overdo it, either. “You want can affect balance to stay below the threshold in elderly such as that becomes dangerous but inner ear issues, also push it to the point that or vertigo as well
22 | First Fit | March - April 2014 | firstfitnewsletter.com
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Men get cleared by their internist or cardiologist, though, before starting an exercise routine, and that they listen to their bodies during physical activity, especially if they experience bone pain.
Enjoy a Healthy Walk
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DR. S FITNESS
UNDERSTANDING YOUR SPORTS FITNESS . .. By Dr. Samir
L
osing even one pound a year, over several years, can dramatically improve your health. For example, one study found that people who lost a pound a year for eight years cut their risk of diabetes by between 37% and 62%. To lose a pound a year, all you need to do is Cut out 10 calories a day-less than the amount in a
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couple of potato chips! But don’t forget the exercise component. Dieting alone isn’t the way to better overall health. The best way to start is by walking, a simple activity everyone can do that requires no equipment. The Surgeon General recommends that every American get 150 minutes of moderate exercise-such as walking-each week (22 min/day). You don’t have to be a marathoner to be in good shape. And if you are feeling a little
bit saucy, combine walking and weightlifting; you will do even better. By replacing fat with muscle, you burn more calories. A recent study found that women who lifted weights for 40 minutes continued to burn an extra 155 calories in the two hours after they stopped exercising. Men burn even more. It’s time to leave the waistland. Begin with adopting a new attitude towards eating and exercise. Be specific. Forget far reaching promises that won’t last a week. Determine to slowly
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implement food choices for the better. (I.E. - No soda for two weeks. No french fries or chips, cut out white flour). Controlling portions and easing into regular physical activity makes it easier to be successful. When you can exercise for thirty to sixty minutes each time, increase the number of days. Get stronger every day.
First Fit | March - April 2014 | firstfitnewsletter.com | 23
FOOD FACTS
ULTIMATE HUNGER BUSTER Slimming Superfood
5 SUPER FOOD DUOS Add these powerful food combinations to your diet at least twice a week and you’ll supercharge your health.
Ever grab a snack but then feel hungry again 20 minutes later? Next time, reach for a banana. It’s loaded with Resistant Starch (RS), a healthy carb that fills
1 Vitamin C and Iron - Peppers & Artichokes By combining iron-rich foods (leafy greens, dried fruit, artichokes and legumes) with those packed with vitamin C (tomatoes, peppers, citrus and Leafy greens) helps your body absorb iron more efficiently.
you up and helps to boost your metabolism. Slightly underripe medium-sized bananas have 12.5 grams of
2 Green Tea with Lemon
RS—more than most other foods. Ripe bananas give
Adding lemon juice to green tea increase powerful DNA repairing catechins contained in green tea - making the tea five times stronger.
you 4.7 grams of RS, still enough to keep
Consuming green tea when you eat fish helps block mercury from entering your bloodstream. Studies have also found that people who drink green tea daily tend to lose ten pounds more per year than those who don’t
hunger pangs away.
3 Avocados and Tomatoes Researchers at Ohio State University discovered that the monoun- saturated fat found in avocados boosts the cancer-fighting properties of lycopene found in tomatoes - making it four times more effective.
4 Dark Chocolate and Apples Apples are rich in quercetin - an anti - inflammatory crucial to heart health. Dark chocolate contains powerful antioxidants called flavonoids. This pair forms a tasty snack that fights blood clots, improves circulation and reduces your changes of heart disease.
5 Bananas and Yogurt This duo maximizes absorption of muscle-repairing glucose and amino acids. After intense exercise, this combination speeds up muscle recovery while strengthening muscle cells.
HEADACHE BUSTER The headache mender / Buster Ingredients: - 2 granny smith apples - 5 stalks celery - 1 bunch kale - 1 cucumber - 2 lemons - 2 inches ginger (with peel)
24 | First Fit | March - April 2014 | firstfitnewsletter.com
Juice the above ingredients in a juicer. Drink this every day and you should experience some relief from your headaches!
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FOOD FACTS
WHY DRINK WATER 1. Helps to lose weight
6. Prevent Joint Pains & Arthritis
2. Healthy skin
7. Boosts Energy
3. Fights infection
8. Prevents Constipation
4. Get rid of Body toxins
9. Reduces risk of Cancer
5. Healthy Heart
10. Improves Productivity
I
t contains no lactose. Almond milk has a good flavor; nutty and crisp with a smooth texture.The Benefits of Almond Milk -It is cholesterol free. With 7 grams of sugar per cup, almond milk is diabetic friendly. Almond milk, unsweetened, can have as low as 30 calories per cup (this depends on the brand). A great benefit for anyone watching their weight! It is low in sodium, keeping blood pressure low. It contains both calcium and vitamin D (some brands have 50% more calcium than dairy milk), keeping bones healthy and reducing the chances of developing Alzheimer’s disease and osteoporosis. It contains potassium, which is good for your muscles and promotes healthy blood pressure. Almond milk helps increase cell function and immunity.
Benefits of Almond Milk
The Vitamin E in almond milk improves skin health. It has vitamin A and can improve eyesight. It is great for muscle building because of the protein, iron, riboflavin and Vitamin B in it.
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Vit -C Post Workout for Recovery
Cortisol is released in response to stress–such as muscle fiber microtrauma from a hard workout. Excessive cortisol can suppress the immune system & increase body fat. By including vitamin C in your post-workout shake you can decrease cortisol & speed up recovery. Recommended intake ranges from 500mg-1g. This info should be used in conjunction with guidance of your physician.
Vitamin
First Fit | March - April 2014 | firstfitnewsletter.com | 25
DENTAL CHECK
IMPORTANCE OF ORAL HEALTH
T
he importance of oral health has been written and talked about in almost every health magazine/ talk show. Most dentist are always reiterating the importance of using different kinds of toothbrushes, toothpastes, floss’s, regular check-up visits to the dentist. Most of the people are well aware of these facts which are harped on repeatedly in media. But what people are not aware of is what can be done to improve oral health in daily routine besides the above mentioned examples. People need to realize the basic importance of rigorous rinsing after eating or drinking (excluding water) anything during the day. Most often sugary foods and drinks are allowed to settle in the mouth for many hours in between brushing which is commonly done 12-14 hrs apart keeping in mind people brush twice a day. Sometimes it is not possible to rinse ones mouth after a quick snack or coffee break, in which case it may be easier to drink water with rinsing action which helps to clean food debris settled in the mouth to some extent. Chewing on sugar free gum with xylitol can also help in cleansing the mouth after a quick snack or meal. Sugar-free gum sweetened with xylitol
gums. If not diagnosed and treated in its early stages, oral cancer can spread, leading to chronic pain, loss of function, irreparable facial and oral disfigurement following surgery and even death. More than 8,000 people die each year from oral and pharyngeal diseases. If you use tobacco, it is important to see a dentist frequently for cleanings and to ensure your mouth remains healthy. Your general dentist can perform a
has been shown to reduce cavities and plaque. Chewing gum not only helps to add freshness to breath but can aid in removing food particles and bacteria associated with bad breath (halitosis). It does this by stimulating saliva, which essentially washes out the mouth. Chewing sugarfree gum for 20 minutes after a meal helps prevent tooth decay, according to the American Dental Association. Tongue cleaning may remove some of the millions of bacteria (up to 500 different types), decaying food debris, fungi (such as Candida), and dead cells, from the rear surface of the tongue. Tongue cleaning is generally viewed as an effective solution for many cases of halitosis, or bad breath. Clinical studies have shown that using tongue cleaners on a daily basis has a significant effect on eliminating anaerobic bacteria and decreasing oral malodor. Majority of cases of halitosis originate on the
back of the tongue, an area that can be cleaned efficiently by using an ergonomically designed tongue cleaner. Many clinical studies concluded that oral bacteria are associated with a number of serious systemic diseases like Cardiovascular problems (heart attack, cerebral stroke),Pneumonia due to inhaling bacteria present in the mouth, Premature birth, and low fetus weight at birth time, Increased risk of diabetes, Osteoporosis of the jaw, Infertility problems for men. Therefore one must realize the importance of oral health which must be addressed with basic home care and oral cleansing habits which plays a significant part besides regular checkups with a dentist.twice as often as women, and 95 percent of oral cancers occur in those over 40 years of age. The most frequent oral cancer sites are the tongue, the floor of the mouth, soft palate tissues in back of the tongue, lips and
Quick Dental Tips!!!
The best way to take care of your mouth is to brush with a fluoride toothpaste and floss teeth twice a day. Using mouthwash can also help fight plaque and freshen your breath. Hold your manual toothbrush at a 45-degree angle to your gum line. When flossing, form a “C” shape around each tooth. For a healthier mouth, consider using a power toothbrush. Most power toothbrushes remove more plaque than manual toothbrushes.
thorough screening for oral cancer.
by
Dr. Anand Shenoy 26 | First Fit | March - April 2014 | firstfitnewsletter.com
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DOCTOR’S SAY
URINARY INCONTINENCE W hat is Urinary incontinence?
What nationality is more prone to it?
Unintentional loss of urine. It occurs more often in women than in men.
All nationality are prone to it with difference between 25%-50% for age above 50 years old
What are its causes?
Treatment?
symptoms by time, become progressively worse and begin to have a huge impact on their life. Does it affect them emotionally and mentally as well?
Yes. A person with incontinence often feels isolated and depressed.
Pregnancy, childbirth, and being menopause may contribute to urinary incontinence in women, weak bladder muscle or nerve damage may also cause urinary incontinence.
A d v i s e to women who suffer from urinary incontinence?
What ages get affected by it? Incontinence was usually reported by 25 - 45% of women over 60. 7-37% of women aged 20-39 y/o. The symptoms? Coughing, laughing, sneezing or other movement that puts pressure in bladder causes urine to leak. Suddenly feeling the need or urge to urinate, patient may have urge incontinency. Do you have any global figures? About 35% of the total population over the age of 60 years. Do you have any local figures? We don’t have exact information from UAE but bladder control problem have been found associated with higher incidence of many other health problems such as obesity, diabetes, child birth, constipation that is very prevalent in UAE.
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Treatment varies according to the type and cause of incontinence. People should receive education, bladder training, and drugs. More severe cases can be corrected through surgery. How does it affect the patient’s quality of life? Urinary incontinence is uncomfortable and upsetting problem because
Urinary incontinence is treatable and often curable. It is not normal for any age except infancy to be incontinent. U r i n a r y incontinence can lead to many complications like infection, skin rashes and pressure sores.
about their condition even at the doctor’s office because sometimes, I find out when I am treating them for something else. Do they fear the stigma attached to it? Most of the times, yes. Can you give us an example of how a patient was suffering for years and did not consult a doc? Yes, I had patients who are suffering for years from incontinency without seeking professional help because they mistakenly believe that it is normal part of aging. Do the women not consult doctors for this problem due to ignorance about the issue or is it embarrassment? Both. Although urinary incontinence is common, highly treatable, and very often curable, it is often not diagnosed or treated. People often live with incontinence without seeking professional help because they are afraid, embarrassed, or mistakenly believes that it is normal part of aging.
by
Do women voluntarily tell you about this condition or do you find out when you are treating them for something else? Urinary incontinency as with many is potentially embarrassing and uncomfortable. Those who are affected may be hesitant to speak up or ask questions
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Dr. Foorozan
Specialist Urologist, Medcare Hospital
First Fit | March - April 2014 | firstfitnewsletter.com | 27
KIDS FITNESS
WE ARE DESIGNED TO MOVE Designing a Blueprint for a Better Future!
As adults, we are constantly reminded of the benefits of good nutrition, being more active and leading a generally healthier existence. In a world that is designed for sedentary convenience – a social condition seemingly amplified by life in the UAE – we must consciously recreate our habits in order to forge healthier ones.
Yet as much as we owe it to ourselves to live healthy and reap the benefits, we have a bigger onus on our shoulders to think about; that of the next generation – the children whose health and wellbeing habits are, to a very large extent, shaped by the very conditions we provide and habits we instil in them and which could change the trajectory for the next generation. As the Regional Champion for Designed to Move, a global framework for addressing what they call a ‘physical inactivity epidemic’ among today’s children (released by Nike at the CGI 2012), I am alarmed by statistics that paint a dire picture. Not only are today’s 10 year olds the first generGillian ation expected to have a 5 year shorter life expectancy than their parents, but this year, 5.3 million deaths will be attributed to physical inactivity – more than that attributable to smoking. Closer to home, 30% of UAE children between 6 and 16 years are overweight while 20% of the population suffer from diabetes, one of the highest in the globe. Physical inactivity among children has become normal and it is too important to not address the structures and foundation from which they draw the blueprints for their adult lives. Not just their adult bodies, but their adult, character, emotional resilience and social skills.
So how and where do we address the problem?
Looking at the school system, sports, physical activity and physical education are seen as optional or extra-curricular, rather than the powerful investments that they are. Academically, a number of research studies substantiate that children need sufficient amounts of physical activity a day not only to prevent obesity and its related issues, but to improve their performance in the classroom and socially as well. In addition to the proven positive physical and mental health impact of being active, there is a
Brunton strong belief that regular participation in physical activity is linked to greater brain function and cognition. The science is clear. Physical activity does more than create good health. It contributes to leadership, productivity and innovation. It unleashes human potential, and this is what drives economies forward. During school years, the value of health and fitness needs to be embedded in each student. Let’s work on launching a standard PE guideline in all schools, standardized and consistent across the Region, and look at a bigger picture working with parents, school management, teachers and coaches. Let’s
28 | First Fit | March - April 2014 | firstfitnewsletter.com
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leverage key local athletes and coaches to motivate and inspire young people. Let’s engage and activate students in inspirational fitness events such as the Dubai Fitness Championship, as we did last year where 40 students assisted in athlete liaison and backroom help. Within the school, let’s create more positive physical activity class to kids 7-12 years olds! In my experience working in GCC schools and more locally in Dubai and Abu Dhabi, it can be observed that the aspect of FUN has been removed from Physical Education lessons. According to UK statistics, only 20% of young people enjoy traditional, competitive sport. 50% of young people would participate more if they felt the playing field was leveled and that they were able to happily try new, innovative and creative activities such as parkour, calisthenics, zumba, trampolining, martial arts, climbing and jumping. Most importantly, parents need to make a concerted effort at providing fun games and activities and work as a family to encourage an active lifestyle. While kids may need a nudge from mum and dad to get into the habit, care should be taken to not make it seen as a “chore”. While leading by example is a great start, with kids of active parents tending to uphold the same habits into adolescence, a better strategy when it comes to getting children to move is to get them to appreciate being active and see it as a fun, positive thing! These are habits can stick around into adulthood and deliver benefits that reach far beyond the physical. Not only is it good for them and their future - it is crucial. WE ARE DESIGNED TO MOVE!
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KIDS FITNESS
Why Don’t Teens Get Enough Sleep?
M
ost teens need about 8½ to 9 hours more of sleep each night. Getting the right amount of sleep is essential for anyone who wants to do well on a test or play sports without stumbling. Unfortunately, though, many teens don’t get enough sleep. Why Don’t Teens Get Enough Sleep? Until recently, teens often have a bad rapport for staying up late, oversleeping for school, and falling asleep in class. But recent studies show that adolescent sleep patterns actually differ from those of adults or kids.
asleep early. Which one of these are you most likely to try as a way to get a better night’s sleep? Follow a relaxing bedtime routine Turn off my phone and other devices Go to bed earlier These changes in the body’s circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more
intense than when they were kids, and it’s harder to get by without studying hard. And teens also have other time demands — everything from sports and other extracurricular activities to working a part-time job to save money for college. Early start times in some schools also might play a role in lost sleep. Teens who fall asleep after midnight may still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time. Why Is Sleep Important? A sleep deficit affects everything from
Experts say that during the teen years, the body’s circadian r h y t h m (sort of like an internal biological clock) is temporarily reset, telling a person to fall asleep later and wake up later. This change might be due to the fact that the brain hormone melatonin is produced later at night for teens than it is for kids and adults. This can make it harder for teens to fall
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someone’s ability to pay attention in class to his or her mood. According to a National Sleep Foundation Sleep in America poll, more than 25% of high school students fall asleep in class, and experts have tied lost sleep to poorer grades. Lack of sleep also damages teens’ ability to do their best in athletics. Slowed responses and dulled concentration from lack of sleep don’t just affect school or sports performance, though. More than half of teens surveyed reported that they have driven a car while drowsy over the past year and 15% said they drove drowsy at least once a week. Lack of sleep also is linked to emotional troubles, such as feelings of sadness and depression. Sleep helps keep us physically healthy, too, by slowing the body’s systems to re-energize us for everyday activities.
First Fit | March - April 2014 | firstfitnewsletter.com | 29
WOMEN’S WORLD
Touch & Glow
I
t is important to follow a regular three stage daily program of cleansing , toning and moisturizing to keep skin clean , healthy and in best condition.
Step 1 : Cleansing This is the first part of three stage skin care regimen and should be done in the morning and again at night to remove both daily grime and deep down dirt in the pores.
Step 2 : Toning Tonners and fresheners are the second stage in a daily cleansing program. They are designed to remove any last traces of cleanser, while also helping to tighten and refine the pores and prevent a build up of dead cells. After toning , your skin should feel revitalized and refreshed and ready to be moisturized.
Step 3 : Moisturizing Moisturizers are the final stage in a cleansing program and help in restoring the moisture loss caused by the drying effects of sunlight , central heating , wind , cold and pollution.
-Some products that can be used everyday are tinted moisturizers that comes with SPF 15.They are great for summers. Apply it with foundation brush. These moisturizers have a little colour in it and come in different shades so you can match it with your skin tone before you buy. . The product is lightweight and good for everyday use. If you want your eyeshadow to last in the humidity, apply a layer of eye shadow primer that helps keep your eye makeup stay beautiful all day. Waterproof mascara is must in this weather. -Use bronzer to make your face look chiseled and thinner. Apply blusher in coral shades during these warm months; pink blusher goes well in winters. Highlight your cheeks with shimmer stack or cheek Illuminator in gold that is also the best colour for warmer skin tone. -The time when you don’t feel like doing too much as it tends to make you break out; you can simply use Cheek and lip tints on your face right after you get out of shower. Brush your eyebrows and add some mascara
Hot Summer make up trends 2014
P
ull out the brightest , chunkiest eyeliners and go for BOLD ! Wear your liners with a statement . The easiest way to wear this trend is to use a chunky crayon pencil and glide accross the lash line boldly , extending upwards. Best products to achieve this look are: Colour Burst Crayon Matte Barry
tones for lips. Again, go for neon, reds, corals to bright orange/burnt oranges Another trend that will make you stand out from the crowd and shine like a fashionista is wear black, bold eyeliner in graphic flicks and angular shapes. No more boring keeping it close to the lash line. Go as
M, super soft eye crayon in matte, Blue Sephora Nano eyeliner, NARS soft touch shadow pencil, keep the blusher golden or neutral but add lots of volumising blusher Let your eyes and lips take centre stage. This season forget the neutral and nude
bold as you dare. keep the hair in either messy plaits or glossy with an extreme side parting to finish off these trendy make up looks
by Zara Majeed
-Don’t forget to remove your makeup after you are back home , no matter how lazy you are. If its too late in the night and you are too tired to do the remover-cleaner-toner regime , then just keep some wet wipes to clean your makeup immediately before you hit the sack. -Always keep some blotting papers with you in hot weather. You can keep your makeup look great by using them since it absorbs moisture off your face.
by
Shweta Sachani
30 | First Fit | March - April 2014 | firstfitnewsletter.com
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X-ERCISE
INTERVAL TRAINING
I
nterval training is a type of discontinuous physical training that involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity. Interval training can be described as short periods of work followed by rest. The main aim is to improve speed and cardiovascular fitness.
Interval training can refer to organization of any cardiovascular workout (e.g., cycling, running, rowing, etc), and is prominent in training routines for many sports. It is a technique particularly employed by runners, but athletes in many disciplines use this type of training.
E
ffectiveness
Interval training is a favorite of coaches because of its effectiveness in cardiovascular build-up and also its ability to make more well-rounded runners and cyclists. However, it is also applicable to exercisers as it helps improve exercisers’ aerobic capacity to exercise longer at varying intensities
sprints a short distance (anywhere from 100 to 800 metres), then walks back to the starting point (the recovery period) to repeat the sprint a certain number of times. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200 metre sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery. A runner will use this method of training mainly to add speed to their race and give them a finishing kick.
F
artlek Training, named and developed by the Swedes, is intermediate between true interval training and regular distance training. The name means ‘speed play’, and consists of distance running “anywhere”, with bursts of harder running at more irregular points, lengths and speeds compared with interval training. Supporters of this discipline state that fartlek is an efficient training method, helping a person to avoid injuries that often accompany non-stop, repetitive activity, stating also that it provides the opportunity to increase a persons intensity without extenuating in a matter of minutes.
Short Quick supplements tips. Training increases the rates of protein synthesis & muscle breakdown. Protein plays an essential role in repairing muscle tissue & forms the building block for muscle recovery. Protein can be obtained from meat, nuts, fish, poultry, & eggs. Generally, if you are strength training it is recommended to consume at least one gram of protein for each pound of body weight(i.e. 150lbs/68kg = 150g).
Interval training can be an effective means of enhancing an athlete’s lactate threshold. Lactate threshold has been shown to be a significant factor determining performance for long distance running events. This method of training may be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This is due to the metabolism-boosting effects of high intensity intervals.
V
ariations
“Walk-back sprinting” is another example of interval training for runners, in which one
32 | First Fit | March - April 2014 | firstfitnewsletter.com
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X-ERCISE Exercising with weights and other forms of resistance training develops your muscles, bones and ligaments for increased strength and endurance. Your posture can be improved, and your muscles become more firm and toned. You not only feel better, but you look better, too!
Fat Bur ning Int erval Tr 1 Jog aining lap (4 00m) and st
retch to w
arm up 2 Alternate b etween spri nting for 10 and jogging s for 20s fo r 1 lap resd t 2 min 3 Alte rnate betw een sprintin and jogging g for 20s for 10s for 1 lap Rest 2 min
Enhances Flexibility
Why is Exercise Important? Have you ever heard the expression “Use it or Lose it”? It’s true! If you don’t use your body, you will surely lose it. Your muscles will become flabby and weak. Your heart and lungs won’t function efficiently. And your joints will be stiff and easily injured. Inactivity is as much of a health risk as smoking! 1- Helps Prevent Diseases Our bodies were meant to move -- they actually crave exercise. Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases. It can improve your appearance and delay the aging process. 2- Improves Stamina When you exercise, your body uses energy to keep going. Aerobic exercise involves continuous and rhythmic physical motion, such as walking and bicycling. It improves your stamina by training your body to become more efficient and use less energy for the same amount of work. As your conditioning level improves, your heart rate and breathing rate returns to resting levels much sooner from strenuous activity. 3-Strengthens and Tones
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4 Alternat 4-Stretching Exercises are e between sprinting fo and jogging also important for good posture. r 20s for 10s for 1 lap Rest 3 min They keep your body limber so that you can bend, reach and 5 Run lap as fast as you twist. Improving your flexibility can Rest until you are full through exercise reduces the y recovere Repeat 2x d to run 2 m iles, 3x for chance of injury and improves 3 miles balance and coordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can more is better. Wrong! Doing too trained if they are tired help “loosen” those muscles, much too soon or performing or sore. helping you feel more relaxed. intense exercises on a daily basis Stretching will have deleterious effects, such 5-Controls Weight as muscle/tendon strains, loss Many people forget of lean tissue, and fitness-level Exercise is also a key to weight plateaus. to stretch or make the control because it burns caloexcuse that they don’t ries. If you burn off more calohave the time. Recommended: ries than you take in, you lose weight. It’s as simple as that. Flexibility Cardio
6-Improves Quality of Life Once you begin to exercise regularly, you will discover many more reasons why exercise is so important to improving the quality of your life. Exercise reduces stress, lifts moods, and helps you sleep better. It can keep you looking and feeling younger throughout your entire life. How Often Should I Exercise? The benefits of any exercise program will diminish if it’s disrupted too frequently. A “stopstart” routine is not only ineffective, but can cause injuries. Being consistent with exercise, therefore, is probably the most important factor in achieving desired results. People
often
assume
that
If you are a beginner, start off slower than you think you should. Three days per week is realistic, safe and effective. If you are experienced, do cardiovascular (aerobic) exercises such as walking, jogging and bicycling for no more than 200 minutes per week with no more than 60 minutes per session. Lifting Weights Weight training done no more than three times per week targeting the same muscle groups. Exercise the same muscle groups on non-consecutive days because muscles need adequate time to recover and cannot be effectively
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should
is important, so make the time! Stretching can be done every day, but stick to a minimum of three times per week in order to reap the benefits. When the body is warmed up, such as after a workout session, perform five to 10 stretches that target the major muscle groups. Hold each stretch for 10-30 seconds.
be
First Fit | March - April 2014 | firstfitnewsletter.com | 33
FAMILY HEALTH
Healthy Parties for Babies and Toddlers Kids parties are the craze in Dubai and we are living in a country where we are spoilt for choice. Having a 2 year old daughter, I’m very conscious of her growing up learning about healthy options and choices she can make herself in the future and that the simplest of parties can be just as enjoyable and as expensive which so widely available in Dubai. When I think back to birthday parties, we used to have, they were play orientated, the parents enjoyed preparing the food and birthday parties didn’t add stress to their financial budgets. Parties in Dubai do not have to cost a fortune to make a hit with the children or the parents. There are so many
creative, healthy and tasty food options available.
I love this unique idea
not yet walking - so ideal for a first birthday party. It’s called play gym by Rent a Party. For the toddlers a bouncy castle or blow up slide with a pool is a great option. Anything that gets the kids constantly moving. On a budget? Go old school which is always a hit with the kids. 3 legged races, jumping sack race, egg on the spoon racing, goal kicking, shooting hoops, throwing bean bags in hula hoops, bowling. Set up a circuit in your garden area and let the children choose their preferred activity.
for the children who are
34 | First Fit | March - April 2014 | firstfitnewsletter.com
Healthy
TreatsI recently
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attended a talk at my daughters nursery from a nutritionist who opened my eyes to the daily dilemmas we face with our toddlers aged 1-3. In the 1st year of their life they grow 1cm every month and eat quite a bit. Between the ages of 1-3 the growth slows down rapidly. Toddlers are so inquisitive about the world around them and exploring this new world that little energy and time is actually spent eating. When they are presented with a new food they will think about putting that item into their mouths for a long time. The only way they will try this new food is constant exposure and time for them to explore this food without the pressure of having to eat it. So what better way to introduce some healthy options during a party where the kids are relaxed and having a great time! Watching others explore and sample all these new foods. Once again, Dubai has Us spoilt for choice but catering can cost a bomb and send a party budget soaring. Here are some healthy and very easy to make or prepare party food ideas which are always a hit with the kids. If baking your muffins or cookies try these options: If a recipe calls for 1 cup flour you can substitute 1/2 cup with oats, bran, almond flour etc. The muffins will still rise. If the recipe calls for 1 cup sugar you can use a 1/3 cup of sugar and add in some fruits like apple, banana, blueberries, raspberries, grated carrots, ground nuts etc. You will not comprise on the sweetness of the muffins and a great way to sneak in some fruits, vegetables, nuts or seeds without your little ones turning their nose up at them.
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