Welcome Sport&Fitness Issue 29 By Richard Bevan Editor
SLOW AND STEADY WINS THE RACE
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he festive season invariably sees us all put on a few unwanted pounds. With a break from the usual weekly routine, copious amounts of rich food and calorie laden drinks – let’s face it, it’s bound to happen, and believe me, I should know! All of this usually prompts an unprecedented rush to the gym as the guilt of all that over-eating takes hold and we frantically to try to fight back the onward march of the flab. There’s also a deluge of hocus pocus detox potions and diets being advertised at every turn promising a ‘quick fix’ solution to your portly predicament. But there’s no such thing as a ‘quick fix’ when it comes to our health and a large number of people who make New Year’s Resolutions to start hitting the gym with a vengeance are doomed to failure. Such is our desperation to get that washboard stomach that we try to do too much too soon. Injuries are likely, as is burnout. We also expect to be looking like a god or goddess in no time and when that doesn’t happen the head goes down and giving up seems like the best option. But it’s the wrong mentality to begin with. Regular exercise and a healthy diet should be a constant part of our lives. Sure, we have the odd blip, especially during holidays, but we need to simply ease ourselves back into it, take it slow and steady, and not expect miracles overnight. In this issue we’ve got plenty of great tips to help you on your mission – including some belters to assist in the creation of that six pack. Speaking of proper pacing, participants in the Standard Chartered Dubai Marathon will also be mindful of going off too quickly. We caught up with the legendary Ethiopian Kenensia Bekele, who is competing in the race for the first time this year, to get some great tips for amateurs and find out how he came to be one of the greatest distance runners of all time. Happy reading!
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CONTENTS P6 WARM UP
A little bit of this, that and the other to get us started.
P14 HEALTH NEWS P29 SAVE THE DATE
Your essential sporting calendar.
FEATURES
P20 DUBAI DUTY FREE TENNIS CHAMPIONSHIPS
Can Roger Federer continue his stunning record in the tournament?
P25 STANDARD CHARTERED DUBAI MARATHON
Dubai prepares to welcome a distance running legend in the shape of Kenenisa Bekele.
TRAINER
P35 OLD VERSUS NEW
Wayne Simeon goes back to basics with some killer movement based drills.
P36 SUICIDE ROWS
Wayne Thomas shows how to go harder, faster, longer.
P38 FRONT CRAWL
Lisa Hancox proves the old adage ‘less haste more speed’.
P40 GO FURTHER IN LESS TIME
Steven Gillespie shows how you can have a full workout in just four minutes.
P43 MEGA METABOLIC WORKOUT
Get rid of that festive bulge with Ivan Djordjevic.
LIFE IN STYLE P46 WHEELS
The Volvo XC 60 T6 Ocean Race Edition.
P49 GOOD TIMES
Swiss Military watches look tough and cool, the perfect combo.
P50 GO GO GADGETS
The top techy gizmos set to hit in 2015.
P52 CELEBRITY WORKOUT
Zach McGowan’s 6-stage pirate workout.
P57 FITNESS FIRST NEWS
Catch up on all the latest from the region’s leading gym network. 4
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P32 HOW TO LOSE THE BELLY FAT
Uncovering the building blocks to great abs.
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PictureTHis
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Real Madrid’s Gareth Bale has a shot saved by AC Milan goalkeeper Michael Agazzi in a thrilling match between the European giants at The Sevens Stadium in Dubai on December 30, 2014 which ended 4-2 to the Italian team.
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WARM UP TIME TO LOOSEN UP AND GET THINGS STARTED!
COOL CARROTS YOU KNEW CARROTS WERE GOOD FOR YOU, BUT WE BET YOU DIDN’T KNOW THEY WERE ERE THIS GOOD. GOOD arrots are part of a large arg ge ffamily amily am of antioxidant-rich vegetables veege g tab bles which have been proven prov oven nd to reduce the risk of cancerr aand cardiovascular disease. ers rs who o A study found that smokers ee tittimes mess do not eat carrots have three caanc n er the risk of developing lung cancer rots versus people who did eat carr carrots dies more than once in a week. Stud Studies ot juic ce have even shown that carrot juice nhibit ttheir heir can kill leukemia cells and inhibit progression.
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Thes se orange ge and green beaut tie ies are These beauties absolu utely teeming teeeming with beta-carotene, beta-ccarotene, absolutely an ant ntioxidant nt which is transfor ormed antioxidant transformed to vvitamin ititaamin A in n the liver. Anyth hing with Anything vitam min A is p ositively dandyy fo for the vitamin positively eyess and hence hen nce c the age old belief belief that eatin ng carrots ts are good for yyour our eyes. eating In fact, fact, that vitamin vitamin A is even evven conv verted in tthe he retina to rho hodopsin, converted rhodopsin, a pigm gment that at enhances nig ght vision. pigment night Bottom m line: eat at enough carro ots and carrots you’ll be be able to se see in the dar rk like a dark cat!
Consuming carrots:
JUICE IT
SHRED IT
MUNCH IT
With a sweet yet mild taste, carrots are a vegetable to blend into a juice.
Your coleslaws, salads, cakes and muffins can all benefit from a sprinkling of carrot shreds.
To derive the most nutritional value eat carrots steamed or raw, Bugs Bunny style.
When choosing your carrots, go for the ones that are firm yet supple and tender. Avoid carrots that are fat and have faded green tops.
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WARM UP
NEWS FEED 01.02
WHY YOU NEED TO INCLUDE MORE CINNAMON IN YOUR DIET Ah the lovely spice that is cinnamon. By the time winter rolls in, there’s barely a dish in sight that doesn’t include at least a sprinkling of cinnamon.
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rom curing stomach problems to aiding in lowering cholesterol, several studies have shown the numerous health benefits that can be achieved from eating cinnamon. Some studies have proved that cassia cinnamon, one of the two most commonly used varieties of the spice, has the potential
to lower blood sugar and hence has become a go-to food for type 2 diabetics. How much cinnamon is enough? Since cinnamon is not a standard treatment, there is no set dosage for it. However a popular recommendation from nutritionists and health experts is to have ½ to 1 teaspoon daily.
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THAT’S HOW MANY CARTWHEELS YASH KUMAR BACHUBHAI OF INDIA DID IN ONE MINUTE ON 17 APRIL 2012 TO BREAK THE RECORD FOR THE MOST CARTWHEELS DONE IN 60 SECONDS.
PULL AWAY SON A math teacher from Piscataway, New Jersey completed a staggering 4,234 pull-ups in order to raise money for pediatric cancer research. Kyle Gurkovich took 24 hours to complete the remarkable feat in front of a cheering crowd at the Retro Fitness gym in New Jersey.
ONE MINUTE. THAT’S ALL IT TAKES.
Call it Quits
UNCONVENTIONAL SMOKING ON THE RISE AMONG TEENS A study from the Centers for Disease Control and Prevention shows that Unconventional smoking products like electronic cigarettes and hookahs are slowly but steadily gaining popularity with US teens. While the long-term effects of E-cigarettes are still unknown, hookah smoking has been proven to be worse than traditional cigarettes.
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Researchers at McMaster University in Ontario, Canada have authored a study that proves that a single minute of all-out exercise in a mild 10-minute workout can improve endurance levels and lower blood pressure. The study, published in the journal PLOS One, tested 14 overweight and sedentary individuals and involved making them workout for 10 minutes three times a week for six weeks with one all out burst for a minute of each session. At the end of the six weeks, the participants showed higher endurance levels by about 12%, healthier blood pressure levels, and better muscle activity. In addition to that, the men in the group exhibited improved blood sugar levels.
So the holidays are over and you’re settling in to normality again. Chances are you’ve been guilty of overeating during the festive season and have gained some weight. Here are three easy tips to beat that post-holiday bulge and get you back to a more fulfilling routine. Studies show us that the average craving lasts around 10 minutes. So before lunging for that chocolate muffin you desire, take a 10-minute time-out. Many people mistake thirst for hunger. The next time you feel a pang in your stomach, down a glass of water instead of devouring a pack of crisps. Drinking lots of water will also help you feel full. Always remember to set realistic goals for yourself. Breaking a big goal into smaller, easily manageable chunks will set you on your way to improving your fitness level gradually.
WHAT’S HOT IN 2015
BEAT THAT POST-HOLIDAY BULGE
With the new year upon us, SFME takes a look at what’s in store for 2015 in the world of fitness. According to a recent survey by the American College of Sports Medicine, the top two fitness trends of the new year will be bodyweight training and high-intensity interval training.
BODYWEIGHT TRAINING In a nutshell, bodyweight training uses minimal equipment, making it more affordable for the average gymgoer. But that doesn’t mean that it’s limited to push-ups and pull-ups. this trend allows people to get “back to basics” with fitness.
HIIT On the other hand, high-intensity interval training, popularly referred to by its acronym HIIT, involves short bursts of activity followed immediately by a short period of rest. These exercise programs are usually performed in less than 30 minutes and are proven to have profound results. Buckle-in and enjoy the ride – 2015 promises to be a golden year for fitness.
10,000 That’s how many steps you should aim to walk in a single day. There are many pedometer tools (phone apps are handy) that you can use to track how many steps you walk. Research shows us that the average American walks between 5,900 and 6,900 steps every day. That comes under the category of low active.
Ten percent of Olympic athletes have asthma?
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WARM UP
SUPER ARABIC SALADS We know salads are a great addition to any meal, and the same holds true when it comes to Arabic cuisine. Here are four vegetables (and fruits) that you’ll find in Arab salads.
OLIVES:
Whether they’re green or black, these beauties are rich in monounsaturated fat, the kind of fat that drastically reduces the risk of atherosclerosis and boosts good cholesterol. Black olives are also teeming with antioxidant nutrients, meaning they’re a good tool to prevent heart disease.
LIMES:
In addition to giving the salad a special tang, lime is also an ideal food to ease digestion. It increases the secretion of digestive juices, bile and acids while stimulating the peristaltic motion.
RED KIDNEY BEANS:
Research tells us that red kidney beans are a great source of disease-fighting antioxidants as well as dietary fibre. In addition to regulating blood glucose and insulin levels, fibre goes a long way in lowering blood cholesterol levels in the body.
CHILLI PEPPERS:
Along with adding a refreshing zest to your salad, red and green chilli peppers help fight inflammation and serve as natural pain relievers. All of this is because chilli peppers contain capsaicin which gives these veggies their strong, often fierce taste.
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HEALTH NEWS
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YOGA
We knew that yoga was good for you but a new study has found that the age-old discipline could be a great way to protect against heart disease, especially if you are unable to do strenuous exercise. The study, which was done in the Netherlands, found that yoga was directly linked to the lowering of high blood pressure and cholesterol, which are major risk factors for heart disease. According to the European Journal of Preventive Cardiology, yoga has also been connected to a lower risk of high blood pressure, obesity, and raised cholesterol.
BEWARE OF MIDNIGHT SNACKING A
A study published in the Christmas edition of the British Medical Journal has found that fat, in addition to being burned off as you lose weight, can also be breathed out of the lungs. The Australian researchers tracked the journey of fat atoms as it left the body and found that a large portion of atoms as they exit the human body through the lungs in the form of carbon dioxide. However the scientists warned that exercise was still needed to keep fat off, and that hyperventilating by itself will not lead to a slimmer body.
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study has found that eating after the sun goes down could be a big factor in weight gain. The team of US researchers told the journal Cell Metabolism that they tested the effect on mice and found that mice who ate all-day put on more weight compared to those that were only allowed to eat during a 9-12 hour window each day. The study involved 400 mice being fed diets high in sugar or fat or both, or normal diets and over varying time periods. In the end, mice that were allowed to eat at any time of a 24 hour period gained more weight than those that were only allowed to feed for 9-12 hours in the
day. Both sets of mice were given the same amount of food. Another interesting discovery that was made during the study was that not eating and drinking for at least 12 hours seems to activate important fat burning pathways in the body. The conclusion of the study was that the researchers believe a vital part of controlling one’s weight lies in sticking to a consistent 12-hour fast every day. They found that not eating and drinking at night had a positive effect on cholesterol and blood sugar. The team said they will now test humans to see if the effects are the same.
SAVE THE DATE
JANUARY 2015
21.01 - 24.01 Golf
COMMERCIAL BANK QATAR MASTERS Doha Golf Club, Doha, Qatar The Desert Swing rumbles on as the top golfers in the world battle it out for the Mother of Pearl Trophy at the Doha Golf Club in Qatar. The tournament has a great local twist as well with Qatar’s top two golfers all set to take part in the tournament as wild card entries.
02.01 - 03.01 Yacht racing
THE VOLVO OCEAN RACE Abu Dhabi Golf Club, Abu Dhabi, UAE The 2014-15 Volvo Ocean Race will begin its third leg in Abu Dhabi before the seven teams head-off to Sanya, China. The race, which is held every three years, sees teams compete in a yacht race around the world.
29.01 - 01.02 Golf
OMEGA DUBAI DESERT CLASSIC Emirates Golf Club, Dubai The Dubai Desert Classic was the first European Tour golf event to be held in the Middle East way back in 1989. Past winners of this event include Tiger Woods and Rory McIlroy and make no mistake – this is one trophy they all want on their mantelpiece.
04.02 - 07.02 Cycling
DUBAI TOUR 2015
FEBRUARY 2015
Dubai International Marine Club (Mina Seyahi), Dubai, UAE One of the region’s most anticipated cycling events returns for its second year as the most diehard cyclists in the country compete over four days and four different stages across iconic locations in Dubai.
15.02 -28.02 Tennis
DUBAI DUTY FREE TENNIS CHAMPIONSHIPS 2015 Dubai Duty Free Tennis Stadium The best men’s and women’s tennis players from around the world descend on Dubai for the region’s premier tennis event. The tournament is part of both the ATP and WTA world tours.
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2015 DUBAI DUTY FREE TENNIS CHAMPIONSHIPS It’s a great time to be a tennis fan if you live in the Middle East. After the seasonopening Qatar ExxonMobil Open in Doha and the highly successful Mubadala World Tennis Championship exhibition tournament in Abu Dhabi, the ATP and WTA bandwagons promptly roll into Dubai for the hotly anticipated 2015 Dubai Duty Free Tennis Championships. The 22nd edition of the tournament will take place from February 15 to February 28 and will once again feature the top names in both the men’s and women’s circuits. The Women’s Open is set to be played from 15 – 21 February while the Dubai Men’s Open is scheduled for 23 - 28 February. Here’s everything you need to know about one of the most exciting fortnights on the tennis calendar.
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Venue
The
Talk about a cauldron atmosphere for a big occasion. The Dubai Duty Free Tennis Centre, which was formerly called The Aviation Club, is the perfect setting for one of the most popular events on the world circuit. It’s been the venue for the Dubai Duty Free Tennis Championships since the inaugural event was played in 1993 and has since been the scene of countless nail-biting finishes and gargantuan matches. Centre court is housed in the 5,000 capacity Dubai Duty Free Tennis Stadium, which also holds a VIP box, Royal enclosure, media centre, WTA and ATP World Tour offices, TV commentary boxes and stateof-the-art changing rooms for players. There’s also plenty to do apart from watching the tennis, from dining at the hugely popular Irish or Century Village to having a stroll around the Tennis Village, which is located on South side of the stadium. The Tennis Village is teeming with activities ranging from mini tennis matches to fastest serve competitions. The Village also boasts a range of products displayed by many of the sponsors who support the tournament.
By: Mohamed Suleman
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Tennis 2015 DUBAI DUTY FREE TENNIS CHAMPIONSHIPS
Flashback: Tournament history
The Dubai Duty Free Tennis Championships were first played in 1993 with the Men’s Open where the Czech Republic’s Karel Nováček defeated Frenchman Fabrice Santoro 6–4, 7–5 in the final to be crowned the inaugural winner of the tournament. That same year the team of John Fitzgerald and Anders Järryd triumphed in the opening men’s doubles tournament, thrashing Grant Connell and Patrick Galbraith in straight sets in the finals. The inaugural ladies event took place in 2001 where it was Switzerland’s Martina Hingis who defeated Nathalie Tauziat 6-4, 6-4 to become the first ladies champion in Dubai. That year the inaugural women’s doubles championship saw Yayuk Basuki and Caroline Vis narrowly prevail over Åsa Svensson and Karina Habšudová in what was a thrilling final. Since then, Roger Federer has gone on to record the most wins in Dubai, winning six times, most recently last year. The maestro from Switzerland also holds the record for appearing in the most finals, playing in eight so far. Meanwhile in the ladies side Belgium’s Justine Henin-Hardenne has won the ladies singles title a record four times, followed closely by Venus Williams who has won three times in Dubai. The women’s doubles has seen the duo of Liezel Huber and Cara Black win three back-to-back titles as they proved to be unbeatable from 2007 to 2009.
Men’s Singles
The 2014 Dubai Duty Free Tennis Championships served up another sumptuous two weeks of tennis at The Dubai Duty Free Tennis Centre and in the end it was Roger Federer and Venus Williams who emerged as the king and queen of Dubai. Federer, who went into the tournament as the fourth seed, came from behind to defeat Tomas Berdych 3-6, 6-4, 6-3 in the finals to win his record sixth Dubai Tennis Championships title and score his 78th victory on Tour overall. Federer recorded an upset victory in the semi-finals over the top seeded Novak Djokovic before putting on another superb display in the finals to triumph over Berdych.
Women’s Singles
In the women’s draw it was a dominant Venus Williams who ended a title drought by winning her first singles tournament in more than two years after prevailing over France’s Alize Cornet 6-3, 6-0 in the finals.
Men’s Doubles
There was a fairytale story in the men’s doubles tournament as Rohan Bopanna of India and Aisam-ul-Haq Qureshi of Pakistan joined hands to win the sought after men’s doubles title, defeating Daniel Nestor and Nenad Zimonjić in straight sets in the finals. The win was the pair’s fifth ATP World Tour doubles title.
Women’s Doubles
Russia’s Alla Kudryavtseva and Australia’s Anastasia Rodionova emerged victorious in the women’s doubles tournament as they won 6–2, 5–7, [10–8] in the finals over the American duo of Raquel Kops-Jones and Abigail Spears.
Who to look out for this year
With a star-studded field set to descend upon Dubai for the 2015 Dubai Duty Free Tennis Championships, this year’s tournament promises to offer up another scintillating 14 days of high quality tennis. In the men’s side of things it will be the number one ranked Novak Djokovic who will come into the tournament as a strong favourite to win his fourth Dubai Duty Free Tennis Championships title. Djokovic, who is a huge crowd favourite wherever he plays, won his last title in Dubai in 2013 when he defeated Tomas Berdych in straight sets. As always Roger Federer and Rafael Nadal will well and truly be in the hunt with King Fed gunning for his seventh Dubai title. Nadal will be hungry to do well in this year’s tournament, having won just once in Dubai when he prevailed over Federer in an epic final in 2006. The ladies tournament is wide open with Serena Williams, Mario Sharapova, and Eugenie Bouchard all in with a great chance to taste victory this year in Dubai. Bouchard especially will be one to look out for. The young Canadian has taken the world of women’s tennis by storm over the last couple of years and with The Genie Army, Bouchard’s own loyal set of fans, in full force at the Dubai Duty Free Tennis Stadium, it wouldn’t be surprising to see her leave Dubai with some silverware.
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Running Kenenisa Bekele Standard Chartered Dubai Marathon, Friday January 23,
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R O F T E S D N N O E H G T E L I MARA A B DU ne e of o esenc thiopian r p e E th with retty e. The raced nisa Bekel winning p g e b e ill er f Ken on w ril aft arath in shape o n last Ap M i ear a o last y Dub ime rath m. t is a d l r l e a m a t r P f o 0 o in ha km 10,00 hicag ning ard C nners 2.195 Stand istance ru e to the 4 ,000m and ory by win th in the C nner was 5 1 0 tanc est d HE 2 ver 5 but in hist finish four ent as a ru football in dis great l win o of the he step up here is to rathon de ent on to Bekele’s ta focus from a t t w , is e g h d m ia d t n p in h a s a c m swit eryth ixth faste f 2:05:04 rural Ethio v o ep up e t h d swe indoor muc ade the s rd time o aised in d him n e a g s a r d m or He m urse-reco 2:05:51. R ho encou 5,000 w rec et ne outdoor, ampion rw e of s a co e t o h s im t it a t h n a w sm pic c ,000m ent o ympic r with sport , he w cords for 5 times Olym try and Ol ctobe h school ie s O s a l in e n e r se is hig thon ss cou d thre Gebr world mara tted by h g. Haile e current mpion an , world cro n e a o p in r m a hre oo try Ch resolv first s nce runn coun He holds t es World and outd h his it a w t w o l is r l r fe im te n. ow oo to d n 18 t harac hale, a fell ry tur ed by d ind h of c c Inspir dals at eve or; has bee o be worl t e g T n e m . tr le te t do me 2005 able s old A gold ,000m out only athle mark , 18-year- ing run in three e in r 0 d 1 h n a it is cé w tage ain and rst idual of his fian ut on a tr hon after h ls at this s his the fi iv is d d in o f a h t t o o e a an e is an i Mar ic dea ir wer ofty g ting some . pion. that h g the trag ile the pa ered Duba ing such l a rd cham e d 3 e 2 b y w g t h t r set sho owin attack w ard Char nua udin ’t l l o l a n c s J o l f is a in n , g e nd st o art ain kel cin nisa Kene back to ra a fatal he ith the Sta while Be e and ag ast the po d d p im e w n e t t r a s s s m e r u k 0 to co who suff nonymo o 201 istory boo year old fi te sy 008 t athle elassie is ies from 2 ten the h see the 32 it s Gebr tive victor , he’s rewr rprised to r u e su c e e r e cons athon ca o don’t b r s a , s m d his cor or’s re ment
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SFME: You produced the sixth fastest marathon debut ever with your victory at the Paris Marathon earlier this year. You must have been pretty pleased with that? Kenenisa Bekele: Yeah of course but I want to improve even more and run a faster time than that. But for my first marathon I am satisfied with the result.
Running Kenenisa Bekele Standard Chartered Dubai Marathon, Friday January 23,
SFME: You’ve had a phenomenal career running in 5,000 and 10,000 metres, what was your reason for switching to the longer distance of the marathon? KB: It was very important for me, after achieving those results in the 5,000 and 10,000 metre races, to move on to the marathon to face a new challenge. At the end of every distance runner’s career the marathon is very important. It is tough but it is definitely a new challenge that I am really enjoying at the moment. SFME: Everybody knows what an influence Haile Gebrselassie was on your career. Could you tell us the role he has played in your ascent to greatness? He won the Dubai Marathon three times so how much would you like to emulate him by doing that? KB: It’s an honour to follow in his footsteps and sometimes even be better than him! It would be nice to win the Dubai Marathon but we will have to see how it goes. I am just starting and it is too early to see how I will perform in Dubai but it would be great to win there. SFME: You’ve broken so many records throughout your career - what would it be mean to break the world record in the marathon? KB: It’s tough to say but right now I’m just looking to get better and run faster. But we’ll see what happens. SFME: What are your thoughts on the Dubai Marathon as a road race? KB:The Dubai Marathon is known to be a fast course and it’s always been a special race. Runners make faster times there and many athletes run their personal bests at the Dubai Marathon so it’s a very exciting race. SFME: What do you make of Dubai as a setting for a marathon with its spectacular buildings and eye-catching landscape? KB: Dubai is a very special place. It’s a very vibrant city that is growing very quickly. The tourism is booming and the hotels are all filled. It’s a fantastic place to have a marathon. SFME: Tell us about your upbringing in Ethiopia? KB: I was born and raised 250 kilometres outside of the capital Addis Ababa. Although I live in Addis my family still lives in the rural areas of the country.
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Running SFME: What tips could you give to local amateur runners who will be participating in the Dubai Marathon? Bekele: It’s very important to be motivated. Have your goal in mind and keep strong. It’s also important to train hard and stay hydrated when you are running. A lot of beginners struggle with race pacing as well so make sure you know roughly what pace you need to be running at throughout the race – don’t start too quickly or you will not be able to last!
Kenenisa Bekele Standard Chartered Dubai Marathon, Friday January 23, SFME: How did you get into long distance running as a child? KB: It started when I was playing football in high school with my friends. My sports teacher looked at me and told me that in the future if I’m still running I can achieve anything and any result. That made me start running and I began to follow in the footsteps of some of the great runners that came before me. SFME: Why do you think athletes from Ethiopia dominate so much in long distance running? KB: I think all these athletes follow the footsteps of others and get inspired to go out there and achieve greatness. Also the weather conditions in Africa and the living culture all helps us to achieve great results. SFME: How hard was it for you to push
on and keep racing after the death of your fiancée in 2005? KB:That time was a very difficult period in my life. But with the help of God and my family and friends I was able to get through the hard time and come back to sport again. SFME: What is your training schedule like in the lead-up to the Dubai Marathon? KB: Normally I train twice a day every day. I have changed a few small things in my routine because Dubai is a little bit warmer than some of the other places where I run. I train on the road as well as in the gym. I like to train in different places, whether it’s in the forest or on the roads on in the gym. Depending on my daily programme, I run different distances when I’m training. So sometimes I run 30 km, other days I only run 10 km.
Essential info Standard Chartered Dubai Marathon 2015 takes place on Friday January 23rd. To register visit: www.dubaimarathon.org Participants must be over 18 to enter the full marathon. Entry costs USD 120.
Top marathon tips:
If it is hot, wear loose mesh clothing, start slowly and, if possible, run in the shade. Start the race well hydrated (urine looks pale) and drink whenever you can, especially in the first half of the race when you may not feel thirsty, as you lose a lot of fluid insensibly. This will help you feel better late in the race and may prevent cramp. Cramp is most common in runners who have not trained sufficiently or are dehydrated. Do not gulp large volumes of liquid during or after the race. It is possible to become ill from drinking too much, too quickly.
Over the line: Once finished the race not stand about getting cold. Keep
walking, especially if you feel dizzy, and drinking to replace lost liquid. Go to the baggage area as soon as you can, use the baggage system, change into warm, dry clothing, and then go to the reunion area. Keep on drinking and have something to eat. Some runners feel faint more than half-an-hour after finishing the race, often because they have taken insufficient fluid at the finish and/or not eaten anything.
Health first: Do not run if you feel unwell or have just been unwell, even if you are raising money for charity. Most medical emergencies occur in people who have been unwell but do not wish to miss the event.
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ABSTASTIC
old v new
SUICIDE ROWS
Front crawl
tabata
mega metabolic
By Deane Ketzner
By Wayne Simeone
By Ryan Thomas
By Lisa Hancox
By Steven Gillespie
By Ivan Djordjevic
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THE BUILDING BLOCKS TO GREAT ABS T
he problem with abs is that they tend to be covered by excess fat caused by all that good living. So the first thing you need to do is to get rid of that fat by incorporating a good amount of cardio into your regular workout. Once you’re underway with that, it’s important to remember that the abs are made up of four main muscle groups that all need to be developed – the deep lying transverse abdominus at the lower front section of the abdomen; the rectus abdominus in the upper front section (this is where the ‘six-pack’ ridges are seen); the external obliques on each side of the rectus abdominus and the internal obliques located just inside the hipbones. Here are some killer exercises to develop those classic washboard abs.
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Trainer By WAYNE SIMEON Fitness Manager, Fitness First, DIFC
THE OLD VERSUS THE NEW
The fitness industry has developed beyond recognition over the past decade. People have more options ions now than ever before when it comes to exercise, so it’s s important to understand what’s going on to help you reach each your fitness goals. Machines can be great if you’re exercising to completely isolate a muscle. However most people want to look better, feel better and function better so it’s important to choose exercises that work on these key areas. As an alternative to machine based exercises, try the following three movement based exercises to improve your body’s overall performance and to make sure you’re getting the most out of your time in the gym. The exercises can be progressed to match all fitness levels but make sure to ask for help from a fitness professional if you are unsure of how to perform them.
KETTLEBELL SUMO DEADLIFT place two kettlebells Simply pla close toge together. Sit up just them with your legs behind the slightly w wider than hip-width and your toes t pointing outwards outwards. Driving the hips back and maintaining an upright po posture, bend down and pick up u a kettlebell in each hand hand. Complete the movement by driving the hips forward, pulling the shoulders back, and then standing tall. ECCENT ECCENTRIC CHIN-UP After gett getting your chin above the bar slow down the move movement and take a minimum of four seconds to get to the bottom. Your goal is to minimize the swing swinging of your lower-bod lower-body. Doing this will take a con contraction in your abdomina abdominals and will work that area of your body hard.
BULGARIAN LUNGE Position one foot on the bench behind you with your front foot ahead of your knees. With a dumbbell in each hand, lower the hips to the floor while maintaining correct alignment between your shoulders and hips.
WATCH WAYNE SHOW YOU 3 MOVEMENT BASED EXERCISES. Subscribe to www.youtube.com/sfme
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Trainer T
ImprovingYour
Suicide Row A suicide row is the fusion of four functional movements designed around increasing and testing ones strength, endurance, speed, stability, agility and above all, mental attitude. I am yet to hear anyone that has ever done a suicide row say, “Wow I really enjoyed that.” In fact, the one common conclusion is that people absolutely hate them while they are doing them, but wish they had done more afterwards. Why do we like this combination of movements? Very simply, it’s because they build dense, quality, functional labs of muscle in your back, glutes, shoulders, chest, triceps, hamstrings, quads, forearms, as well as developing some major core activation. They also push your cardiovascular output to a completely new personal capability. Ultimately, the reason we love this movement is because it builds character! WATCH RYAN DEMONSTRATE THE SUICIDE ROW. Subscribe to www.youtube.com/sfme
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By LISA HANCOX National Swimming and Training Manager, Fitness First Middle East
FRONTCRAWL A
lthough most swimmers have learned some form of freestyle, also known as front crawl, not many can appear to swim as effortlessly as they perhaps should. However there are two extremely easy things you can do in order to make sure your front crawl is as good as it can be.
WATCH LISA SHOW YOU HOW TO MASTER THE FRONT CRAWL. Subscribe to www.youtube.com/sfme
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GET FASTER GOING SLOWER
TIP 1
TECHNIQUE DRILLS Technique drills are essentially ingredients that will help you achieve maximum efficiency in the water. Drill work heightens a swimmer’s sensitivity to the subtle changes in water pressure acting on the body. To swim effectively and efficiently, good swimmers will find the pulling path that creates the most resistance on the underside of the forearm and the palm. The hands of ineffective swimmers tend to follow the path of least resistance due to a lack of strength to maintain the correct technique or because they simply don’t know the correct technique. Technique drills are therefore suitable for swimmers of every level – the novice will learn the technique and the more advanced swimmer will be monitoring and refining what they are doing. In order to do this, every swimmer should understand what they are learning and how each drill fits into the full stroke. Remember, swimming is a learning process and the pool is your classroom!
Trainer
TWO TIPS THAT WILL GET YOUR FRONT CRAWL RIGHT BACK TO THE FRONT OF YOUR GAME.
TIP 2
BREATHE! Breathing while swimming is one of the biggest struggles for most human beings. The main reason for this is that when we are in the water, we do not fully exhale so we subconsciously keep the waste product of our breathing (carbon dioxide) in our lungs. However our body desperately wants to get rid of it so in the end, it turns into a fight between self-preservation and the physical design of our bodies. Spend some time focusing on exhaling the right way and watch as the rest of your swimming game works itself out. Swimmers must remember to inhale deep and exhale fully, completing the final puff as they turn to breathe in. The lung cavity must be kept relaxed throughout any swim and all the stale air that has built up must be released through controlled exhalation. Bilateral breathing (inhaling and exhaling from both sides of the swim strokes) is the best way forward as long as the stroke is symmetrical, because it helps the swimmer build a better balanced stroke. Breathing unilaterally (from only one side) can also, develop muscle imbalances and contribute to soft tissue injuries.
The technique of breathing is important, but so is the exact timing of the breath. If it is out of sync then the whole stroke can fall out of balance. Many swimmers breathe too long, turn back to the water too early, or simply turn at the wrong time. Remember this: When the head is in the perfect breathing position, one goggle will be in the water and one will be above the surface.
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By STEVEN GILLESPIE Fitness Manager, Fitness First, Motor City
GOING FURTHER IN LESS TIME I
n this day and age, people are becoming more conscious of time effective workouts that actually get results. Gone (or should be gone) are those long and low intensity workouts that do not tax the body enough to stimulate any significant fat burning or metabolic effect.
WATCH STEVE SHOW YOU HOW TO DO ‘THE BOMBING RUN’ ROUTINE Subscribe to www.youtube.com/sfme
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THE BOMBING RUN – TABATA PROTOCOL ROUTINE Going Further…In Even Less Time Now if you are really, really time conscious and do not have more than five minutes to spare then fear not, a short version of the HighIntensity Interval Training (HIIT) workout has been developed by a Japanese Doctor named Izumi Tabata. According to a recent survey by the American College of Sports Medicine, HIIT will be one of the top two fitness trends of 2015 along with Body Weight Training. Excluding warm up and cool down times, the shortened HIIT workout lasts the better part of four minutes. Tabata claims that his protocol not only burns the same amount of calories in four minutes as you would in an hour of steady-state exercise (biking or jogging), but there is also a significant ‘after-burn’ effect where an additional 150 calories are burned for up to 12 hours after you leave the gym. All you have to do is work for 20 seconds at ‘all-out-intensity’ followed by 10 seconds of rest, repeated eight times for a total of four minutes. Typical exercises you can use are bodyweight exercises and cardio activities like rowing, cycling and running however pairing two alternating exercises of heavy resistance like barbell cleans, kettlebell swings and other varieties of freeweight movements can enhance the effects of fat burn from H.I.I.T. Beginners: For beginners, I would advocate cross-trainer or treadmill Tabata routines until you are used to the intensity, then you can progress to bodyweight and light resistance movements. However if you want something that will give you a serious workout in less than four minutes, then you could try the following. Warning: this is not for the faint hearted!
Paired Movements – Kettlebell Power Bombs & Treadmill Take Offs
Soft-style kettlebell swing with someone throwing the kettlebell back.
KETTLEBELL POWER BOMBS
TREADMILL TAKE OFFS
For the ‘Bombing Run’ routine, you will need a relatively heavy kettlebell and a treadmill. However you don’t need to switch the treadmill on as we will be using our own power to move the mill. Start with a soft-style kettlebell swing and have someone throw the kettlebell back down from the peak of the swing to give you more resistance through the posterior chain. Once finished, enjoy a 10 second rest and then move to the treadmill. Hold onto the safety bars whilst pushing the mill until you are at a maximal sprint pace for 20 seconds. Alternate both movements until the four minutes are up.
Always ensure that you get a good warm-up in beforehand and a comprehensive cool down and stretch afterwards. Complete 3 to 4 times per week for maximum results.
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Trainer By IVAN DJORDJEVIC Personal Trainer, Fitness First, DIFC
THE MEGA METABOLIC WORKOUT The metabolic workout is extremely famous around the world right now. It is fast becoming a helpful tool for trainers like myself to achieve the goals we want with our clients.
ESSENTIALLY in a metabolic workout, you are focusing on a large group of muscles through a high-intensity training regimen. Be assured that you’ll burn A LOT of calories.
SIX EXERCISES FOR AN IDEAL METABOLIC WORKOUT. 500 METRES ON ROWING MACHINE
Kettlebell swings
30 STAR JUMPS
30 KETTLE-BELL SWINGS 60 MOUNTAIN CLIMBERS
10 BURPEES
300 METRE RUN (ON A TREADMILL)
The point of the workout is to go from one exercise to the other as quickly as you can. By the time you reach the final stretch, you should be running at 80% of your possible speed.
Mountain Climbers
TARGET IT WILL BE HARD WORK BUT STRIVE TO COMPLETE 4-8 ROUNDS OF ALL SIX EXERCISES.
WATCH IVAN DEMONSTRATE ALL SIX EXERCISES FOR THE MEGA METABOLIC WORKOUT Subscribe to www.youtube.com/sfme
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LIFE IN
STYLE volvo xc 60 ocean race
good times
Go-go gadgets
celebrity workout
The new special edition Volvo XC60 will put the wind in your sails.
Swiss Military watches are not only the height of style, they are hard wearing and multi-functional to boot.
Check out the latest hightech gadgets that are set to take 2015 by storm.
Train like a pirate with Zach McGowan star of hit TV show Black Sails.
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VOLVO 46
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XC60 OCEANRACE
WHEELS
HELL0SAILER! The 2015 Volvo XC60 T6 Ocean Race Edition reminds us once again why the XC60 series has been Volvo’s best-selling model since 2009. With the Volvo Ocean Race taking place this month in Abu Dhabi, there couldn’t be a better time for the Swedish manufacturer to release this wonderful version of the best-selling XC60. The special edition XC60 sees the Volvo Ocean Race identification displayed on the tread plates and front fenders as well as in the start-up sequence on the ‘Infotainment’ screen. The interior features black or blond leather upholstery with orange stitching and the Volvo Ocean Race logo in orange. The 2015 Volvo XC60 T6 Ocean Race Edition embraces the exciting ocean theme by unleashing 306 bhp from the six cylinder turbocharged engine, making for a smooth and powerful ride. The model is available in four unique colours – Ocean Blue II (new colour), Bright Silver, Black Sapphire and Crystal White and features the unique sevenspoke, 18-inch ‘Portunus’ wheel. The 2015 XC60 T6 304hp Ocean Race Edition is available for AED 185,900.
Technical Specs Fuel consumption: 10.6 l/100 km Power (BHP): 304 Performance: 0-62mph in 6.3s
EDITION
Where to buy: Two main showrooms: one located in Dubai Festival City and another in Abu Dhabi. UAE toll free = 800-8823 e: volvocars@alfuttaim.ae Test drive: www.drivevolvome.com
www.drivevolvome.com
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WATCH NOW
Swiss Military Official Dealer in UAE: Four Directions Elec. LLC Watch House stores by Al Futtaim T +971 4 4404927 www.swiss-military.com
SWISS MILITARY
HURRICANE WORLD TIMER
The Hurricane World Timer is the Swiss Military watch for pilots. Everything about this classy timepiece is perfectly tailored for the professional aircraft flier. The circular slide-rule allows for all types of aviation-relevant calculations while a world time bezel with multiple timezones allows you to keep your eyes on the clock as you whizz through time zones. The Hurricane World Timer is also water resistant up to 200 meters and is equipped eather strap in carbon fibre. with a water resistant genuine leather
GOODTIMES SWISS MILITARY
CONGER NERO AUTO
The Conger Nero Auto is named after the conger, a fearsome eel-like predator of the sea that is 10 feet long and equipped with an intimidating set of razor-sharp teeth. The Conger Nero Auto watch is as sharp, and sleek, as the conger. This timepiece was manufactured in a limited edition of 100 pieces and is water resistant to 2000 meters, making it a professional grade diving instrument. The shiny black DLC is highly scratch resistant and ensures that your watch will keep its pristine appearance for a long time to come.
SWISS MILITARY
THE TYPHOON
The Typhoon is Swiss Military’s first Regetta Timer – a watch specifically designed to be used in yachting contests but still offering all the services and functions for any kind of water sport. The Typhoon oozes with class from every dial and button. The case features a rare combination of titanium reinforced with carbonfibre, making this time machine not only light-weight, but also highly resistant to saltwater corrosion.
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Watch out for the Apple Watch If you’ve ever dreamt of wearing a computer on your wrist, then this is the thing for you. CEO Tim Cook’s first new product category will be the Apple Watch. It was introduced in September but Apple is still working on it so we don’t know what the finished product will look like. Apple expects to release the Apple Watch early this year.
PROJECT MORPHEUS SONY’S VR HEADSET Many consider Project Morpheus to be Sony’s response to the Oculus Rift but make no mistake, this virtual reality headset, which is expected to be launched at the end of 2015, could well be the next big thing in the world of gaming. The Morpheus is initially designed to work with the PlayStation 4 and its 90-degree field of vision promises to offer a surreal gaming experience.
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GADGETS
The Top Five 2015 Gadgets Last year was a dazzling year for technological advancements. From the joys of GoPro to the wonder that was the DJI Phantom Vision+, tech enthusiasts will look back at 2014 as if it was a particularly good dream. But there’s even more to look forward to this year.
iPAD PRO If bigger is better for you, then you should keep your eyes peeled for the iPad Pro. Although Apple have not confirmed their latest 12-inch iPad, rumours are rife that this beauty will be launched sometime this year. Leaked pictures show the new iPad’s chassis loaded with four speakers and some rumours even suggest that it will feature a hybrid tablet feel. Needless to say, we’re already salivating at the prospect of the iPad Pro.
ONEPLUS RETURNS
UP 24 BY JAWBONE You can look at the Up 24 by Jawbone as your own personal trainer that lies on your wrist. The sleek device offers a software that provides real-time data about everything from how much you sleep, how many kilometres you walk in day, and how much water you consume. The Up 24 also suggests targets based on your habits and gives you live notifications when you get close to your goals.
OnePlus, an ambitious Chine startup tech company, took the world of smartphones by storm when they released an affordable and very impressive phone called the One. With an air for the dramatic, OnePlus only let you buy one of their fancy new phones through an invitation from the company. Building off their success, they’re working on the next version of the One, the OnePlus Two ,which they are planning on launching in the first half of this year. Rumour has it that the phone will have a smaller screen than its predecessor.
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ZACH MCGOWAN’s 6-STAGE BLACK SAILS WORKOUT How much work would one have to put in to play a ruthless captain in the new Starz pirate series Black Sails? A lot of work. Just as actor Zach McGowan. McGowan plays the ripped Captain Charles Vane in the new hit series and when he revealed his hardly believable workout routine which includes distance running, pull-ups, and push-ups, we just had to share it. So without further ado, we present to you Captain Vance’s seven-tiered Black Sails workout routine. 1) A nice gentle start to the day includes 50 pullups followed by a 13-mile run where he stops four times to perform 50 more pull-ups. 2) Upon completion of the run 50, McGowan will perform another 50 pull-ups and 100 more later in the day to end up on a grand total of 400. 3) Next up is 200 push-ups in two sets of 100 reps and to cap it off, he ends each set with a two-minute hold at the top, just for the photographers. 4) Moving right along and we have one set of 25 handstand push-ups with the compulsory hold at the top for two minutes. 5) Almost done! Next is a single set of 50 inverted sit-ups while hanging upside down. McGowan varies his torso position with each rep. 6) Talk about an easy finish. McGowan ends each session with a solid five-minute round of punching the heavy bag.
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CElebrity Workout
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FITNESS FIRST
NEWS PINK ZUMBATHON Fitness First helps raise breast cancer awareness.
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GET ON TRACK
SPORTZONE
GO PLATINUM!
NUTRITION
My story
Start your New Year health kick by joining the Running Club.
;OL \S[PTH[L VMĂ„JL team building venue
The new Platinum Club at Al Barsha in Dubai has something for everyone.
Fitness First staff try the revolutionary new wellbeing and nutrition programme.
Taha Munshie reveals how he overcame his health problems with the help of Fitness First.
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FITNESS FIRST
NEWS
FITNESS FIRST MARKS BREAST CANCER MONTH WITH PINK ZUMBATHON
F
itness First Middle East organised an exclusive Pink Zumbathon with over 700 women and children taking part, taking its breast cancer awareness initiative a notch further in the UAE. Global statistics indicate that one in eight women will be diagnosed with breast cancer in their lifetime. Globally, over one million new cases of breast cancer among females are detected each year. The statistics also show that there are about 2.6 million female survivors of breast cancer in the world. A study by Sheikh Hamdan Bin Rashid Al-Maktoum Award for Medical Sciences’ Centre for Arab Genomic Studies reveals that cancer is the third leading cause of death in the UAE following heart disease and accidents. The Pink Zumbathon was aimed at rallying women in the UAE to recognise the importance of keeping fit as one way of minimising the risk of breast cancer. The event also took participants through the emotional and inspirational journey of breast cancer survivors and celebrated their triumph over the disease. Fitness First also gave away 1000 daylong guest passes to visitors and fans of its Facebook page to help create awareness and encourage women to stay active and healthy to reduce risks of the disease. The event was open for all members of the public and included a three hour non-stop Zumba for adults and a one hour Zumba for
kids at Fitness First Meadow’ SportsZone. Commenting on the awareness campaign, Mark Botha, Fitness First’s Group Operations and Marketing Manager said: “We want to play our part in showing great concern in regards to the rate at which breast cancer is steadily affecting women and especially in this region. “We recognise that more needs to be done and hence we felt the need to highlight this issue with a rigorous campaign mainly as a wake-up call to all stakeholders.” Botha also said that Fitness First felt a sense of responsibility to do its part to educate people and raise awareness about different ways to tackle the disease. “As an entity, we feel we have a duty to raise awareness and convey the importance of exercising and staying fit to reduce the risk of breast cancer,” he said. “We would also like to take this opportunity to urge women to go in for regular examinations so as to allow early detection and prompt treatment at early stages if any.” Efforts to reduce the prevalence rate of breast cancer continue to be highlighted even at the grassroots level. The most common early detection activities like breast self-examination (BSE) are highly recommended. BSE and clinical breast examination as well as mammograms are the most widely used methods for detecting breast cancer at an early stage.
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FITNESS FIRST
NEWS
GET ON TRACK ‘WITH FITNESS FIRST’S RUNNING CLUB!
S
printing into its third year of successful operations, the everpopular Running Club hosted by Fitness First Middle East and adidas has kicked off with zeal. With the intention of promoting an active and healthy lifestyle among the community, the official Fitness First Running Club powered by adidas was introduced in 2012 and has now become an inseparable part of Fitness First’s annual series of events to help train members and non-members alike for the Dubai Marathon and 10K run. The running clubs are currently operational at four separate locations in Abu Dhabi Corniche, Sharjah Corniche, Jumeirah Running Track and Creekside Park in Dubai. In a bid to develop running as a healthy habit, Fitness First and adidas have introduced a Loyalty Card program for all participants. To be stamped after every run, Loyalty Card holders are entitled to exciting gifts from adidas on completing every fourth, eighth, and 16th run.
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For more information and to register, you can visit a Fitness First Club at Marina Mall in Abu Dhabi, Safeer Mall in Sharjah, and Beach Park Plaza or Deira City Centre in Dubai.
Speaking more about the running club, Mark Botha, the Group Operations and Marketing Manager at Fitness First said: “We are immensely proud with the way our running club has gained popularity and has become a much-awaited affair on our events calendar. “Reinforcing our vision statement to help people ‘Go Further’ in life; the running club echoes our commitment towards building awareness about the need for a physically active lifestyle. Our member base is ever increasing year on year and that inspires us to add more innovative concepts for our members and the general community.” The Fitness First Running Club powered by adidas is open for all and is free of cost. Bustling with power packed energy and action, they are currently operational on Sundays at 7 pm at the Jumeirah Corniche Running Track, on Tuesdays at 7 pm at the Creek Park and on Mondays and Wednesdays at 7.30 pm at Sharjah Corniche and Abu Dhabi Corniche.
SPORTZONE – NOT JUST ANOTHER DAY AT THE OFFICE
PICTURED ABOVE: Atlantis The Palm Basket Ball Tournament at SPORTZONE FF Meadows Community Club.
L
ocated at Fitness First Meadows Community Club, SPORTZONE oers a corporate teambuilding environment which allows employees to beneďŹ t from a world-class sporting venue and enjoy a fun-ďŹ lled day away from the oďŹƒce. SPORTZONE is a dynamic indoor multi-sport venue that can play host to a wide variety of sports like indoor cricket, basketball, volleyball and touch tennis. Companies have the option of renting out a space for a couple of hours for their employees to play their favourite sport or let Fitness First plan a Corporate Sports Day with multiple sports in a tournament format. SPORTZONE can also tailor a bespoke activity based upon the wishes and needs of their clients taking into consideration the primary objective of a team building activity and whether the day is meant to be relaxed and recreational or competitive and challenging. Weather permitting, SPORTZONE also caters for outdoor ‘Team Challenges’ meant to bring out the best of team camaraderie and competitiveness as teams jostle to be crowned ‘Team Challenge Champions’.
Corporate Membership The latest addition to the SPORTZONE portfolio is the SPORTZONE Corporate Membership where companies have the opportunity to oer four membership categories to their employees – Bronze, Silver, Gold and Platinum – with beneďŹ ts escalating in line with the type of membership. Perks including preferential booking privilege, discounted booking rates and discounts on annual team building events.
Choose your sport SPORTZONE is a world-class indoor multi-sport venue that oers the following core sports and activities: Five a-side Football
Indoor Cricket
Basketball
Volleyball
Badminton
Touch Tennis
For more details on how to turn your workforce into a ZHOO RLOHG PDFKLQH RI HIĂ€FLHQW SURGXFWLYH KDSS\ DQG healthy individuals, contact Sam Jackson at: VDP MDFNVRQ#Ă€WQHVVĂ€UVW PH FRP
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NUTRITION BY FITNESS FIRST
THE STORY SO FAR! WELDER ALVES NUNES START DATE: OCTOBER 15, 2014 FOOD PLAN: WEIGHT LOSS – 40G OF CARBS PER DAY WEEK 1 The first 3-4 days were definitely the hardest, especially because the weekend got in the way, making it even harder not to cheat. Due to my focus on reaching my fat loss goal, I was able to pass the first week clean. My energy levels were very low in the first week, but improved by the end of the week. One word to summarise how I feel after Week 1: FULL
WEEK 2 As the days pass by, I’m beginning to realise just how much weight I have lost already. I’m training more frequently and hence my hunger has increased at a higher proportion than I thought. Had a stand Up paddleboarding session on the beach and 30 minutes into it, I almost had to call for help as there was no energy left in me to paddle back to shore. I now realise that working out on a low amount of calories makes it very difficult to endure a long cardio training session. I was recommended by my nutritionist to do a maximum of 40 minutes of HIIT sessions and found out the hard way when I tried to push myself without the proper diet. Lesson learnt! One word to summarise how I feel after Week 2: HANDSOME
WEEK 3 Pizza, burger, ice cream and cake. I am now craving fast food and unhealthy food. The food from the nutrition program has been great but I have to admit that eating healthy for 21 days has been very hard for me. The most challenging part is when a weekend arrives and you cannot really take your wife out for a dinner or lunch in a mall. Thankfully, my wife has supported me from day one and helped me safely navigate those times when I really craved sugar. One word to summarise how I feel after Week 3 ENOUGH!
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STATISTICS/MEASUREMENTS
STARTING
GOAL
WEEK 4
Weight Body fat Muscle Mass
86.4 kg 23.7% 37.7 kg
74.5 kg 10-11% _
81.9 kg 19.2% 37.7 kg
WEEK 4 I’ve missed the feeling of freedom to eat whatever I wanted but these four weeks have taught me a lot about my food habits. I used to think I was eating healthy however my portions were massive and that is why I was struggling to lose weight. The results of this nutrition programme were fantastic as I lost 5 kg of fat and not a single gram of muscle mass. After a few days off, I then decided to go on the plan again and this time, I am taking my wife on the journey with me which will make our both goals easier to be achieved. I do recommend anyone who is struggling with their weight to give this plan a shot for at least a month. It will change your life as it did mine! One word to summarise how I feel after Week 4: OVERWHELMED
Fitness First Middle East recently announced the launch of ‘Nutrition by Fitness First,’ a nutritional consultation and meal delivery service for its members. The service comprises of expert nutritionists from Nutrition partner Bespoke Wellness providing consultation to members based on their health condition and exercise regime. The experts offer food plans backed up by a convenient delivery service where all the meals that
are a part of the plan will be delivered to the members’ respective club or home. The food delivery service includes three meals, two snacks and a protein shake for every day of the week. The packages are delivered in the morning or evening depending on each individual’s preference. Fitness First put this revolutionary new nutrition program to the test with a handful of its own staff and asked them to record their results in a weekly diary. Here’s how they did and what they had to say:
RINGO PAUL REVECHE FITNESS FIRST TESTIMONIALS
START DATE: OCTOBER 15, 2014 FOOD PLAN: ATHLETE PLAN GOAL: GAIN MUSCLE WEEK 1 The food so far has been great and I feel more energy after having a meal every three hours. There are some foods that are really hard for me to eat and it’s taking me a long time to finish them. However I love the oats and smoked salmon with scrambled egg I get for breakfast – it is quickly becoming one of my favourite dishes! One word to summarise how I feel after Week 1: FULL
WEEK 2 Week two has been a hard one for me because I’ve started to miss some of my favourite meals. It’s a big adjustment for me and a challenge but I’m starting to feel the results. One word to summarise how I feel after Week 2: STRONGER
STATISTICS/MEASUREMENTS
STARTING
GOAL
WEEK 4
Weight Body fat Muscle Mass
67.1 kg 13.0% 33.2
70 kg 10% _
69.6 Kg 11% 35.6
WEEK 3 This is the hardest stretch for me because I’m really, really missing eating Asian food. Sometimes I just want to eat my favourite Filipino dishes but the results of my training plus the food that I have been eating are motivating me to be patient – there’s just a week left! One word to summarise how I feel after Week 3: GREAT!
WEEK 4 I haven’t trained as much as I would have liked to but I still gained well and I am happy about the results that I have achieved with my training and diet. Let’s hope I can keep it up for more than a month but for now, bring on the Filipino food! One word to summarise how I feel after Week 4: HAPPY
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MY STORY
FF TESTIMONIAL
HOW I FELL IN LOVE WITH FITNESS PROFILE NAME
Taha Munshi
CLUB
Uptown Mirdif Mixed Club
Rolando ‘Rolly’ Desingco GOAL I knew I needed to change something when I started to experience many health problems because of my lifestyle.
FITNESS FIRST TESTIMONIALS
TRAINER
I
knew I needed to change something when I started to experience many health problems because of my lifestyle. My cardiovascular condition was miserable and walking just 500 metres was a big problem for me. Laziness was consuming me and food was my only stress reliever so I ate everything in huge quantities to the point that I began hiding food under my bed so that my parents wouldn’t see me eating. My father started to get worried about me and I can’t blame him. No father would like to see his son wreck his health. The journey to a healthier and fitter me started because of my father. He would push me out of house to go do some exercise and eventually it was him who signed me up at Fitness First. Although I initially had to force myself to hit the gym, I started to fall in love with the concept of sweating and working hard. I’m pleased to say that I made a complete revolution of my diet and lifestyle. I started eating healthy food and drinking lots of water. The pounds on the scale start dropping and my stamina improved significantly. In nine months of doing cardio, I realised I had pulled down a massive 50 kilograms. When I first started losing weight I used to feel very weak and didn’t have enough strength to do a single push-up. That’s when I started my personal training sessions with Rolando ‘Rolly’ Desingco. With the proper guidance and programming, my muscles built up, my strength increased (especially in the core area) and my stamina continued to improve. I can now do 80 push-ups at a go and my leg strength has become really strong. On top of all of that, my self-confidence has improved a lot since I started. Fitness has become a passion of mine and my parents are very happy for me. I wrote this testimonial to motivate others that if you believe, you can achieve your goals. However as my trainer Rolly told me the first time I met him, “Fitness is no magic. Nothing happens overnight, it requires sheer hard work and dedication.”
FROM
126kg TO
76kg If you had told me this time last year that I would be training for a triathlon, I wouldn’t have believed you but that’s exactly what I’m doing right know.
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