SFME ISSUE 30 by Worldwide Golf

SPORT&FITNESS MIDDLE EAST

SFME 5

NUTRITION ESSENTIALS YOU NEED TO KNOW

ESSENTIAL GUIDE

LOOK GOOD WHILE PLAYING HARD WOMEN’S CYCLING GETS A BOOST SURFING

THE UAE’S BADDEST BREAKS

ISSUE 30 - 2015

BANISH STIFFNESS WITH YOGA

WEIGHTS REQUIRED The press up remains king for upper body development

Official Magazine SFME

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SPOILT FOR

SPORTING

CHOICE

HAT a great time this is to be a sport lover in the UAE. Hot on the heels of the Dubai Tour cycling and the ‘Desert Swing’ golf events we had the Dubai Duty Free Tennis Championships where adopted son Roger Federer continued his astonishing dominance in the tournament by winning a seventh title with victory over World No.1 Novak Djokovic while top seed Simona Halep beat Karolina Pliskova to the ladies’ crown. We’ve had the Volvo Ocean Race, the Abu Dhabi Triathlon, the QATAR MXGP; next up we’ve got the Dubai World Cup, T20 cricket and the World Diving Series. There are colour runs, vertical marathons, swimming galas, surfing championships, bike races, polo events, beach volleyball tournaments – you name it, there’s an event for just about every kind of non-winter sport you could imagine. This region has truly become a global sporting hub and it’s easy to see why – perfect weather conditions for 8 months of the year, world-class facilities and attractive sponsorship opportunities mean an increasing number of sporting bodies are looking to the Middle East to host their events. And that’s great news for us ‘regular Joes’ as we get to benefit from the same

facilities and an improvement in the local sporting infrastructure at grass roots level. Take cycling – it’s absolutely booming at the moment. From pro events like the Dubai Tour to amateur races like the Spinneys Dubai 92 Cycle Challenge, the profile of the sport has never been higher. Check out our feature on Liv Brand Ambassador Emma Woodcock who’s helping the brand to grow ladies cycling in the region for both expats and Nationals. Brazilian swimmer Thiago Pereira wasn’t blessed with such an abundance of great facilities growing up in his economically challenged, football crazy homeland but, as our exclusive interview reveals, it didn’t stop him rising to become a world recorder breaker and national hero. Fitness First has all the facilities to help you train for every sport imaginable and this issue is jam packed with great tips and advice from the experts to help you on your way. But our cover story reveals how the humble press up, which can be done any time, any place, should never be underestimated. It’s one of the most versatile exercises around and we’re going to show you how it can help give you a solid core and the upper body you’ve always dreamed of.

SFME

IN THIS ISSUE SPORT&FITNESS MIDDLE EAST

SFME 5

NUTRITION ESSENTIALS YOU NEED TO KNOW

ESSENTIAL GUIDE

LOOK GOOD WHILE PLAYING HARD WOMEN’S CYCLING GETS A BOOST SURFING

NOWEIGHTS

THE UAE’S BADDEST BREAKS

ISSUE 30 - 2015

BANISH STIFFNESS WITH YOGA

REQUIRED

The press up remains king for upper body development

Official Magazine SFME

SFME_March_Cove.indd 1

REGULARS

PICTURE THIS

WARM UP

TRAINER

From the benefits of kale to the growing dangers of e-cigarettes and everything in between, we’ve got it all in this month’s warm-up section.

HEALTH NEWS

SPORTS DIARY

36 COVER STORY: PUSH UPS ARE STILL KING You don’t know what you’re missing if you’ve neglected the good old push up from your daily workout. We’re going to show you why this age-old but wonderfully versatile exercise still has a very real place in your training regimen.

DRIATHALON IS HERE

WOMEN WHO LIFT

It’s all in the medley!

EAT RIGHT TRAIN RIGHT

Michael Payne reveals the secret of unleashing your inner bodybuilder.

WHEN the Olympic Games, the greatest sporting occasion on earth, arrives in Rio next year, some of the loudest cheers from the home crowds in the swimming events will be reserved for local hero Thiago Pereira. The 29-year-old is one of Brazil’s greatest-ever swimmers and a master of the medley. The medley is perhaps the hardest of all the swimming disciplines due to the fact that it combines all four strokes – butterfly, backstroke, breaststroke and freestyle (front crawl) – and it takes a huge amount of practice and determination to excel in each one. Despite growing up in a country where football is king and swimming isn’t even considered, Thiago has risen to the very pinnacle of the sport. In 2007 he set a then-world record time of 1:53.14 in the short course 200-metre individual medley, having won a record six gold medals earlier that year at the Pan American Games in his home town of Rio. His six of the best beat the five golds that the legendary Mark Spitz had claimed back in 1967. He owns more Pan American Games gold medals than any other Brazilian athlete in history, with a total of 12. At the London 2012 Olympics, his third consecutive Games, he beat the most successful swimmer of alltime and then-reigning Olympic champion, Michael Phelps, to the silver medal in the 400-metre medley. We caught up with Thiago as he revealed his excitement about next year’s ‘home’ Olympics as well as telling us about his life in the pool, what it takes to reach the top, and how swimming should be a vital part of all of our lives.

SUPER SYNRGY

Wayne Simeon talks us through Synrgy, a fun new system that will get you fit in no time.

MASTER THE BREASTSTROKE

Lisa Hancox shares the secret of how you can perfect your breaststroke.

SFME

June 2009 SSN 1- 46805671 Approval UAE National Media Council: Ref.816 30/5/2007 Trade Licence No. 1/104375/15280

SFME

WHEELS

The 2015 Jeep Wrangler.

good times LOOK GOOD PLAY HARD

Whether you’re hitting the waves or the track or lacing up on the football field, make sure you look good doing it.

sfme spas of the world

We go inside the Sofitel London St. James.

CELEB rity WORKOUT

Train like Bradley Cooper in American Sniper.

ON YER BIKE LADIES

Emma Woodcock, a brand ambassador for Liv, tells us how the ladies only brand is making women’s cycling the next big thing in the UAE.

Burning rubber with Jake Shipton, the UAE’s top motocross rider.

60 - 65

king of the pool

MOTOCROSS MAESTRO

LIFE IN STYLE

08/03/2015 09:29

From the streets of Brazil to king of the pool, swimmer Thiago Pereira opens up to SFME about life in and out of the pool.

Published in Dubai by: Prografix, PO Box 24677, Dubai, UAE. (T) +9714 340 3785 (E) rick@wspglobal.com

Catch up on the latest time machines.

FEATURES

ISSUE No. 30 Published by: Worldwide Sporting Publications Ltd (T ) +44 1663 71992

NUTRITION ESSENTIALS

Lisa Smith, Kcal Extra Nutritionist, shares five nutrition essentials you need to know.

Charlotte Stebbing tells you everything you need to know about working out as a woman.

Thiago Pereira

Steven Gillespie tells us all about this fun new sport that is making waves at Fitness First gyms around the UAE.

SFME_March_Master.indd 23

SFME specifies that post-press changes may occur to any information given in this publication and takes no responsibility for goods or services advertised.

HANDSTAND PUSH UP

BUSTING nutrition MYTHS

Banin Shahine separates fact from fiction in the world of nutrition.

Deane Ketzner shows you how to do a kipping handstand push up.

09/03/2015 15:43

SAY YES TO YOGA

Aparajita Ghose demonstrates how you can combat stiffness through yoga.

FITNESS FIRST NEWS

Catch up on all the latest from the region’s biggest gym network.

PictureTHis

SFME

The riders make their way through the streets of Dubai during stage four of February’s Dubai Tour which was won by Mark ‘Manx Missile’ Cavendish.

SFME

WARM UP TIME TO LOOSEN UP AND GET THINGS STARTED!

KALE IS CALLING IT’S NOT BROCCOLI. IT’S NOT CABBAGE. THIS SUPER COOL VEGETABLE IS IN A CLASS OF ITS OWN.

ager not to be outshone by its more famous fellow cruciferous vegetables like broccoli and cabbage, kale proudly boasts a range of health benefits ranging from its cholesterol-lowering ability to its role in speeding up the body’s detoxification processes. Kale is also rich in beta carotene, vitamin K, vitamin C, and calcium, making it a solid all-round vegetable. As with broccoli, this leafy green wonder

is teeming with a powerful chemical called sulforaphane which contains potent anticancer properties. The link between this cruciferous vegetable and cancer prevention exists because kale provides special nutrients to the three systems in our body that are most closely associated with cancer development – the detox system, antioxidant system, and the inflammatory/antiinflammatory system.

Consuming kale:

SIMMER IT

SHRED IT

CHIP IT

In order to get the most health benefits from this super vegetable, let it sit for a minimum of five minutes before consuming.

Your coleslaws, salads, cakes and muffins can all benefit from a sprinkling of raw kale leaves. You don’t even need to cook it.

Chuck a few kale leaves in the oven with olive oil and salt and bake. Voila, kale chips!

Did you know… Dinosaur kale is the name for kale more commonly known as Lacinato or Tuscan kale. This variety of kale features dark blue-green leaves and an embossed texture. It also has a sweeter and more delicate taste than normal kale

SFME

WARM UP

NEWS FEED MAR.APR

WHY YOU NEED TO INCLUDE MORE CARDAMOM IN YOUR DIET Some may say that it’s well worth it to add cardamom into your food just for the flavour alone. However modern science is coming up with studies that clearly show just how many health benefits this exotic spice holds.

ardamom, which is native to the lush evergreen forests of India, has been commonly used to cure digestive problems That might have something to do with the fact that it is closely related to ginger. Be it nausea, heartburn, or even constipation, cardamom could be the answer for you. In addition to being

a well renowned detoxifier, this delicious spice also possesses several diuretic properties. That means that it helps purify the urinary tract and bladder by removing excess waste like toxins and salt. So what are you waiting for? Get adding that cardamon to your meals.

Call it Quits

TWO BUSY SQUARES IN THE UK APPLY VOLUNTARY SMOKING BAN Smokers in Bristol have been asked not to light-up in the city’s bustling Millennium and Anchor Square, making them the first major outdoor smoke-free zones in the UK. Although the rule is not enforced, 11 signs scattered around the squares are requesting people to ‘Keep Bristol smoke-free, healthy and clean.’

SFME

163.4

mph

THAT’S HOW FAST THE QUICKEST EVER TENNIS SERVE HAS BEEN RECORDED AT. IN 2012, A PROFESSIONAL TENNIS PLAYER FROM AUSTRALIA BY THE NAME OF SAMUEL GROTH SENT DOWN A BULLET OF A SERVE TO HIS OPPONENT AND COULD RIGHTLY HAVE TOLD HIM AFTERWARDS, “YOU JUST GOT SERVED!”

KEEP RUNNING MY SON, KEEP RUNNING In 2007, Tim Harris wrote himself into the history book as he became the youngest person ever to complete a marathon on all the continents of the world. What made his accomplishment even more special was that he successfully completed seven marathons in seven weeks on seven continents. Aged 23, Harris started his bid in Argentina before completing the impressive feat seven weeks later at a gruelling 100 K marathon in Antarctica.

FRUIT FIRST!

If you struggle with constant sugar-cravings, it could well be worth it to nibble on a little bit of fruit first and then see where that leaves you. Many

fruits are high in natural sugar called fructose, and serve as a great replacement to foods with plenty of artificial sugar like cakes and cookies.

e all know that reading is good for us. From boosting your brain power to helping reduce your stress level, the benefits of reading are numerous. But did you know that new research has shown that couples who read together actually have stronger relationships? Psychologists said that partners who read books together shared more meaningful conversations with each other and also discussed new ideas and fantasies between them.

HOT NEW SPORTS TO LOOK OUT FOR

READING WITH YOUR PARTNER

The sky is the limit when it comes to inventing new sport. SFME takes a look at three upcoming sports you want to keep your eyes on.

was thought of in Denmark two years ago by a man named Mark Aaron Saus. It combines a 60m run and a 50m swim with the hope of crowning the fastest human on Earth over land and through water.

Earthing

360BALL is a dynamic sport in which players use a racquet to hit a ball onto a concave disc that is placed in the centre of a circular playing field. Players move in a full circle around the disc as per the flow of the play.

which was invented by Ryan Hoogerheide early last year, combines elements of basketball, lacrosse, and volleyball in what is a blisteringly fast paced and exciting team game.

Polo Ball

TOOTH-TIP

Here’s a curveball for your oral health – don’t brush your teeth right after eating! Dentists recommend waiting 30-60 minutes after meals to brush your teeth, stating that if you brush immediately after eating you could well be speeding up the process of eroding the delicate layer that lies under your enamel.

2,000 - 2,500

That’s around how many calories you need to consume in a day to achieve good health. Women should strive for 2,000 calories while men should aim to reach somewhere in the region of 2,500 calories in a single day. If you’re trying to lose weight, try to cut down that amount by around 500 calories.

There is a 62-year age difference between the oldest and youngest Olympian

SFME

WARM UP

Energy Bites by Hana Feidi, Fitness First Instagram: @hfeidi hfeidi.wordpress.com Adapted from a recipe by: @Nutritionist_Food_Fitness on Instagram.

CASHEW NUTS, BLUEBERRY, LEMON AND COCONUT ENERGY BITES INGREDIENTS: 1 1/2 cups of cashew nuts 1/2 cup of shredded coconut 1/2 dried blueberries 3/4 cup of pitted dates 1-2 tablespoons of lemon juice 1 teaspoon of lemon zest 1/2 teaspoon of vanilla extract Desiccated coconut These are so tasty, nutritious and easy to make, excellent for a pre-workout or post-workout snack or anytime you feel hungry. The key to this raw, naturally sweet treat is using good quality fresh ingredients. Mix the cashews and shredded coconut together in a blender. Add the dried blueberries (you could use fresh ones or raisins) and dates into the blender then mix in lemon juice, the zest of a lemon and a teaspoon of vanilla extract. When itâ&#x20AC;&#x2122;s all mixed together, mould the mixture into balls , roll them over some desiccated coconut and pop them into the fridge. They can be kept for a week as daily treats and snacks. So simple and so delicious!

SFME

Five Fantastic Ab Boosters The time we spend in the gym is only one element to building that perfect beach body and an area that is often overlooked when it comes to body-building is diet. What you eat – and don’t eat –has a significant effect on how your body will grow. Here are five foods that you should start eating if you want to get those washboard abs you always dreamed about.

EGGS Whether you like them scrambled, as an omelette, or fried, eggs are a fantastic source of 100% pure protein. Because eggs are digested by the body so quickly, they are a perfect alternative to shakes loaded with protein powder.

SALMON If you’re after a six-pack, then it’s absolutely crucial for you to get those essential fatty acids into your system. In addition to providing you with much-needed protein, salmon is a great source of Omega-3.

QUINOA BERRIES Berries, especially blackberries and blueberries, are a great tool in your quest for a six-pack. These power foods are positively teeming with dietary fibre and their high level of antioxidants makes them a super snack.

Because it’s so jam-packed with protein and fibre, quinoa is often regarded as one of the most nutritious foods on the face of the planet. What’s more is this grain crop is positively loaded with essential amino acids, exactly what your body needs to build muscle.

ALMONDS These nutritious nuts are a fantastic source of alpha-tocopherol vitamin E, a powerful antioxidant which helps your muscles recover from a workout and start growing. They’re also a great source of protein, healthy fats and fibre. Aim for around 2 handfuls a day.

SFME

HEALTH NEWS

MORE SCREEN-TIME COULD MEAN BAD SLEEP

new study done in Norway has found that the more time a teenager spends on electronic devices the worse their sleeping patterns could be. More than 10,000 teenagers between the ages of 16-19 were surveyed about their screen habits and sleeping patterns. In the end, the conclusion was that when a teen spent more than two hours of screen time after school, he or she was more likely to get delayed and shorter sleep.

E-CIGARETTES NOT GREAT FOR YOUR LUNGS THE mystery surrounding electronic-cigarettes, affectionately known as e-cigarettes, continues to swirl. Are they bad for you or not? That is the million dollar question. A new study might give us more answers. Researchers at the Johns Hopkins Bloomberg School of Public Health have found that vapours from e-cigarettes can trigger considerable lung inflammation in mice which in turn could make them more prone to catching viral and bacterial infections. The study, which was published in the journal PLOS ONE, found that lab mice who inhaled vapours from e-cigarette for two weeks exhibited markers of blood nicotine that were comparable to those seen in people who smoke cigarettes and e-cigarettes.

SFME

PREGNANT WOMEN FLYING IF you’re pregnant and are going be to flying anytime soon, you might want to check out this new advice. A study done by The Royal College of Obstetricians and Gynaecologists has found that the safest time to fly during pregnancy is before 37 weeks or, if you’re carrying twins, before 32 weeks. Pregnant women had previously been advised to fly before their 34th week so the new study deems it safe for women to fly three weeks longer into their pregnancy than previously advised. The advisory revealed that flying is not harmful during a low-risk pregnancy although there may be side-effects. The study also advises that if a woman is more than 28 weeks pregnant, she should take her medical notes with her as well as a GP’s letter. Changes in air pressure and the decrease in humidity onboard an aircraft were not said to have a harmful effect on pregnancy. However it was was warned that flights of more than four hours could possibly increase the risk of pregnant women developing deep vein thrombosis (DVT) due to blood clotting in the legs and pelvis.

WIN AN ADIDAS

CLIMACHILL

TSHIRT! With the summer around the corner, SFME is offering ten lucky people the chance to win an Adidas ClimaChill t-shirt. Whether you’re having a leisurely stroll down the Marina or giving it your all on the football field, the technology employed in Adidas’s ClimaChill t-shirts will ensure you remain cool and comfortable at all times. With superior ventilation and incredible drying time, it allows you to stay dry and cool at any point of your endeavours. On top of all that, ClimaChill’s super lightweight construction makes it by far the best t-shirt to wear in the summer. All you have to do to win one of these beauties is tell us, in less than 20 words, how you’ll be beating the heat this summer. Creative responses are appreciated!

SAVE THE DATE

MARCH 2015

28 March

Horse racing

DUBAI WORLD CUP Meydan Racecourse, Dubai UAE The 20th anniversary of the Dubai World Cup will see the world’s richest race day serve up nine events with prize money scaling US$30million, topped by the $10 million marquee race.

20 March Boat Racing

UAE WOODEN POWERBOAT RACE Abu Dhabi Corniche- Breakwater, Abu Dhabi UAE This annual championship, which is quickly growing in popularity, features wooden powerboats locally known as ‘Al Shawaheef.’ More than 25 teams from all over the Gulf will compete in their two-seated 28-feet wooden powerboats for what promises to be a pulsating spectacle.

10th – 11th April Beach Polo

BEACH POLO CUP DUBAI 2015

APRIL 2015 22

Skydive Dubai, Dubai Marina, Dubai UAE The 11th edition of the Beach Polo Cup comes to Dubai for what promises to be a riveting exhibition of polo on sand. Teams both locally and from around the world are expected to battle it out on the sands of one of Dubai’s iconic beach locations.

SFME

22nd - 25th April Martial Arts

ABU DHABI WORLD PROFESSIONAL JIU-JITSU CHAMPIONSHIP 2015 UAE Jiu-Jitsu Federation, Abu Dhabi UAE The best Jiu-Jitsu fighters from around the world will converge at the state-of-theart UAE Jiu-Jitsu Federation in Abu Dhabi for three days of high quality martial arts. Entrance is free so don’t miss your chance to catch all the action.

Thiago Pereira

It’s all in the medley! WHEN the Olympic Games, the greatest sporting occasion on earth, arrives in Rio next year, some of the loudest cheers from the home crowds in the swimming events will be reserved for local hero Thiago Pereira. The 29-year-old is one of Brazil’s greatest-ever swimmers and a master of the medley. The medley is perhaps the hardest of all the swimming disciplines due to the fact that it combines all four strokes – butterfly, backstroke, breaststroke and freestyle (front crawl) – and it takes a huge amount of practice and determination to excel in each one. Despite growing up in a country where football is king and swimming isn’t even considered, Thiago has risen to the very pinnacle of the sport. In 2007 he set a then-world record time of 1:53.14 in the short course 200-metre individual medley, having won a record six gold medals earlier that year at the Pan American Games in his home town of Rio. His six of the best beat the five golds that the legendary Mark Spitz had claimed back in 1967. He owns more Pan American Games gold medals than any other Brazilian athlete in history, with a total of 12. At the London 2012 Olympics, his third consecutive Games, he beat the most successful swimmer of alltime and then-reigning Olympic champion, Michael Phelps, to the silver medal in the 400-metre medley. We caught up with Thiago as he revealed his excitement about next year’s ‘home’ Olympics as well as telling us about his life in the pool, what it takes to reach the top, and how swimming should be a vital part of all of our lives.

SFME

SFME: Tell us about your background – how did you get into swimming? Thiago Pereira: When I was two years old my cousin saved me from drowning, so that was the reason I started going to swimming classes.

SFME: Everyone knows how popular football is in Brazil but what about swimming – is it a big sport in your country and what drew you to it? TP: Soccer is by far the most popular sport in Brazil. But after the successes of swimmers like Gustavo Borges and Fernando Scherer, Brazilians started to become more interested in the sport. I’m glad to say that Cesar Cielo and I are helping to drive this “new passion.” Soccer is a sport that can be played easier than swimming. You just need a ball and some players to play football, while swimming requires a pool, which is not always easily found! SFME: Do you think enough is being done to encourage more children into the sport? TP: From my perspective as a Brazilian, unfortunately I have to say that a lot still has to be done. Attitudes are now starting to change and people are realising how important it is to introduce all sports into schools, stimulating children to take up sport and helping them to study at the same time. They

SFME

can gain a good education while developing their sporting ability, giving us another reason to be proud of our country. Wanting to become an athlete, in most sports, is a decision that needs to be made while we still are young. In countries where sport is not encouraged enough it is harder to play sport. When you choose to take sport more seriously and eventually become a professional, you have to sacrifice a lot of things. If you are going to achieve your goal of making it as a professional you need to have the support of your country, your school and your family. My big concern for children today is how new technology is consuming their time with the likes of video games. Simple, healthy activities, like playing sport, are becoming secondary. SFME: What is it about medley swimming you love so much – it must take a much greater preparation to excel at each stroke? TP: I love to have the opportunity to train hard at all of the strokes, which

improves my ability when I compete in individual stroke races, too. I also think the medley is a really exciting spectacle, as each athlete has his own strengths and weaknesses, which makes for a captivating race. One swimmer may be the best in butterfly but anther one could be the best in backstroke, for instance. SFME: How important is the transition to each different stroke in the medley and how much time do you spend working on this? TP: It’s really important and can make the difference between winning or losing in any race, which is why I train on the fundamentals almost every day. SFME: Which of your achievements are you most proud of? TP: All of my achievements have their own importance to me, but the one that I am most proud of is the silver medal I won in the 2012 Olympic Games. SFME: You enjoyed huge success at the Pan American Games in Rio; what would it mean to repeat the feat in

Thiago Pereira

SFME

next year’s Olympics and how much are you looking forward to the Games in your home country? TP: I always say that competing in the Olympic Games is something indescribable – just like the emotion of competing in your own country. So can you imagine the sensation of being able to compete in the Olympics in my home country? I think it will be the most exciting moment of my life, especially if I can achieve the result that I’m training for. SFME: You’ve said that swimming is all about the core – can you explain why that is, and what work people can do in the gym and otherwise to develop their core for swimming? TP: It’s vital to have good core strength to help you float correctly in the water, which enables you to go faster. Some of the exercises that I do to develop my core are: bird dogs, side planks, knee chops and ab wheels.

SFME: How often to do you train and for how long? Also, how much gym work and non-pool work do you do, in addition to your regular swimming training? TP: I do swimming training six days a week, Monday through Saturday, usually for two hours. On Tuesday and Thursday I do doubles, which means I swim for four hours in a day. Besides the swimming training, I do gym work three times a week for an hour and a half. I also see my physiotherapist and my psychologist every 15 days. SFME: What about nutrition – tell us about your diet? TP: My diet has changed drastically since 2011. It’s now much healthier. I try to follow the nutritional guidelines that my nutritionist gave to me which is: 50-75% vegetables, 1525% protein, 10-20% fat, 1-15% starchy carbs.

Thiago Pereira

SFME: What are the benefits of swimming as part of a healthy lifestyle? TP: As most of the doctors say, swimming is the most complete sport and has the lowest physical impact on our body. In addition, it’s a sport where you don’t have to depend on others to enable you to practice. More than anything, knowing how to swim is a matter of survival! There are a lot of people who don’t realise it, but drowning is one of the 10 main causes of death in the world and taking swimming lessons can reduce the risk by almost 90%.

SFME: Which Speedo products do you like the best and how do they help you in the pool? TP: I love the new Speedo goggles because they’re really comfortable. Sometimes forget I’ve got them on! SFME: How do you relate the “Motivation” theme of the Speedo Get Speedo Fit campaign to your training and swimming routine? TP: I love swimming and winning is what motivates me, what moves me forward in life. I’ve always been a self-motivated person and I’ve always wanted to win. I think that being competitive is what drives athletes to keep going. Every competition feels like a motivator, with a goal that I want to achieve. That’s where I get my motivation from. Thiago Pereira is a Get Speedo Fit Ambassador. SFME

CYCLING Emma Woodcock LIV Brand Ambassador

WOMEN’S CYCLING MOVES UP A GEAR C

YCLING is a sport that has traditionally attracted more men than women. There’s always been a slightly macho element to it and even the equipment and clothing on offer tends to be targeted much more towards a male audience. The result is that many women are put off giving cycling a go. Certainly it can be intimidating going out riding with a group of riders which comprises 90% men who are hell-bent on outdoing one another on the hill climbs to prove their male prowess! Indeed, events such as The Spinney’s Dubai 92 Cycle Challenge see a far greater turnout of male than female riders. But things are changing. An upturn in women taking up cycling is being helped by brands such a Liv, which is targeted solely at the female market. Liv have just opened a store in Dubai which is not just about offering cycling gear and apparel made by women for women, in colours and styles that appeal to them in a female-friendly environment.

FEMALE TAKE-UP

Photos by Mark Woodcock

SFME

The brand also plan to help grow female take-up of the sport in the region by forming a ladies-only cycling community and organising regular rides and events. Local cyclist Emma Woodcock has been given the responsibility of growing this new community in her role as a Liv Brand Ambassador and she has first-hand experience of the benefits the sport can bring both from a physical and mental perspective. “I started cycling about four and half years ago, before that, I was 91 kilos and had never really been active at all,” says Emma. “In my twenties and thirties I did a lot of eating and drinking. Then I came to Dubai. I was already a size 14 but then I put on the ‘Dubai stone’ and another couple on top of that! “My dad died of leukemia and I went back home to the UK to look after my mum, who wasn’t very well and when I came back I was just a wreck.” The introduction of cycling into her life, proved a catalyst not only for her to get into shape, but to rediscover her sense of identity and self-worth. “My husband bought me a bike for my 41st birthday and as he gave it to me he said, ‘I’ve entered us both into The Spinneys Dubai 92

Photos by Mark Woodcock

Cycle Challenge – it’s in 14 weeks. You’ve got to cycle 92km around Dubai and we’re doing it for charity – the Leukemia and Lymphoma Trust.’” “It was one of those things – it just takes that one moment and everything seems to change, it really does. I got on my bike and at first I couldn’t do 10k without screaming and crying. But then, 26 kilos later, I just started to feel like a different person. Now I am a different person!”

LIBERATING Emma set up the UAE’s first ladies cycling group, called the Velo Vixens, where like-minded women connect and arrange rides together. She now plans to use this experience to help introduce as many new female riders to the sport as possible in her role as a Liv Ambassador. “I have a huge passion for getting more women riding because I’ve heard so many inspiring stories about how people have reconnected with themselves through cycling. They might be a ‘wife’ or a ‘mum’ or a ‘businesswoman’ but they don’t really have time for themselves. Taking that little leap of faith and doing something for yourself changes everything. It’s liberating, it really is. “The thing that I’ve found with Liv as a brand and the new shop, is that it seems to be drawing in local women – women who have never cycled before. It’s so cool. The women who I ride with at the moment

are mostly ex-pats but slowly we’re seeing the Nationals coming out to join us. There’s a National Women’s Team that has started to come and race with the other women and there’s an increasing number of local ladies coming into the shop and wanting to ride. “The Liv clothing range is really smart and the shop is quite beautifully set out, like a boutique. The feedback I’m getting from some of the girls that are going in there is that they love it and they love the gear. We’ve got girls going in there buying kit, buying quite high end bikes who have actually never ridden a bike before. “Women’s cycling apparel used to follow the old adage, ‘shrink-ify and pink-ify’ – just make it smaller and pinker, but not necessarily thinking about the geometry that suits women and the clothes that suit women. We don’t all just want to look pink all the time but we do want to look smart and we do want to look like proper athletes. “Winny, who’s running the shop, is amazing. She often invites people to come out for a ride and she’ll initiate them. “Even if they want to have some idea of how to change gears and stuff like that we can put them on the trainer in the shop and just go through the gear changes and show them how it all works. It’s an enclosed room so no one’s going to be able to see you doing it. Just come and have a go!”

“I HAVE A HUGE PASSION FOR GETTING MORE WOMEN RIDING BECAUSE I’VE HEARD SO MANY INSPIRING STORIES ABOUT HOW PEOPLE HAVE RECONNECTED WITH THEMSELVES THROUGH CYCLING.” THE LIV CYCLE SHOP IS LOCATED: M10-08 BOX PARK, AL WASL ROAD, JUMEIRAH, DUBAI FOR MORE INFORMATION ON THE BRAND OR LADIES-ONLY CYCLING EVENTS, CONTACT: 04 3440524 SFME

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Jake Shipton

Burning Rubber AT just 21 years old Dubaibased KTM rider Jake Shipton is already one of the hottest stars on the UAE’s fiercely competitive motocross scene. He’s won every race he’s entered in the Dubai Motocross Championship and currently lies in second place with just two races remaining. Only an injury to his thumb, which caused a spell on the sidelines, has kept him out of the top spot. Shipton is also in second place in the Emirates Desert Championship, having won three races on the bounce. His star is shining so brightly that he received an invite to compete against the world’s best riders in the recent Qatar MXGP, where he faced the likes of eight-time World Champion Antonio Cairoli and fourtime Monster Energy Supercross Champion, Ryan Villopoto. We caught up with Shipton, who told us about his life in motocross, his grueling training regime, and how you can get involved in such a physically-demanding sport.

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SFME: Tell us about the experience of competing in the Qatar MXGP against the world’s leading motocross riders? Jake Shipton: It was really good. I kind of knew what to expect but at the same time I didn’t! Obviously, I was well aware that the guys were going to be really fast so I’ve been training hard to be able to compete. But it was still a shock. Until you’re there in the same race and in the same practice sessions as them, and seeing the times they set, you can’t comprehend it. It was nuts. But it was a good experience and now I’ve something to work towards. I finished 24th and 22nd in two races from a field of 30-odd. Basically, I now know how fast you have to be and what it takes to be among the best. So I learned a lot from it.

SFME: Did you feel fairly comfortable in that company and how far off that level do you think you are? JS: Off the level of the main guys, the top factory riders, I was quite far off. But I would’ve been happy with midpack – top 15 would’ve been really good for me. I had a really bad qualifying race, which hampered me, so I wasn’t actually too far off pace-wise. My lap time was really good but it’s just getting out at the start. I struggled because I had a bad gate position. Still, I enjoyed it. I wish I’d scored some points but it was good just to be in the same race as those guys and battling against some of the big names I looked up to when I was younger. So it wasn’t too bad. SFME: Do you feel you’re on the right track to enter the top tier of motocross? JS: Definitely. We have a good programme in process and I have a good trainer, who is driving me onwards in every session. I’m still young for the class I ride in, though, and we still have many years to work with. As a racer you always want to be up there at the top. World Champions like Cairoli didn’t get to be where he is today without having such a tough work ethic. I’m working to

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a programme I like a lot and I believe in it, so if I just keep going with the training schedule and keep working on the bike, which is great, I think we’ll be moving in the right direction. SFME: You’re second in both the Dubai Motocross Championship and the Emirates Desert Challenge,you must be pleased with how things are going on that front? JS: Certainly. I had to miss a round of the Dubai Motocross Championship because of my injured thumb. I’ve won every moto event I’ve been in, so that’s pretty good. I’ve also won three races in the Emirates Desert Challenge. I had a fuel problem in the last race where the pump wasn’t working properly so I had to try and fix that whilst I was racing. It was just a bit of bad luck, but it was cool. I think I got back up to 8th position which is OK. SFME: Are you confident that if, providing you stay injury-free and relatively engine trouble-free, that you can get the job done in both of those? JS: For sure. The only thing I need to do is go out there and win. I feel I can do that and the team’s capable of doing that, so it should be good. SFME: Tell us about your early experiences in motocross and how you got into the sport? JS: My uncle and my dad bought me my first bike when I was 3 years old – it was a PW50 Yamaha. I would do one lap around the garden at

home in Bournemouth and then the next lap I’d come cart-wheeling out of a hedge. So it didn’t really go according to plan to start with! My parents never pushed me but they were always supportive and bought me what they could afford. I started racing and progressed through the local clubs and then went to national level in England and did really well there. I didn’t win any championships but I was second or third a lot and eventually won a lot of races. I had two seconds in the British Championship in the 65 Class and then another second in the 85 Class. I was third in the Patchquick Trophy, an evening event which is really big in England. SFME: Do your family race as well? JS: My dad used to race, as did my granddad and my uncle so, yeah, virtually my whole family race. My dad was a good racer along with my uncle, and they knew what it took to win. They gave me a bike and said, “here you are, now go and do it!” SFME: What was it that brought you over to Dubai? JS: Dubai is good for training, both physical as well as bike training. Obviously, in England the weather isn’t great and I wasn’t getting much bike time to practice. Over here you can ride almost every day. Okay, the conditions aren’t the same as in Europe and the UK but bike time is better than no bike time! That’s what attracted me to come to the UAE. I have a friend over here who competes in the Dakar Rally and other races so Michael Winter (General Manager of KTM Middle East) offered me a deal. I spoke to my parents about it and they said, “Go for it!” – so I did. SFME: Are you planning to stay in Dubai permanently? JS: It’s all up in the air at the moment. If I want to go on to race on the world scene I need to be back racing in Europe but I don’t have a deal as yet for

JAMES SHIPTON next season. I’ll probably go back home and do some races in the summer and maybe race in Europe or the States and possibly come back to Dubai to race next year.

SFME: What particular diet do you follow to control your weight and to build the right kind of body shape? JS: Mainly I just eat meat and vegetables. For breakfast I often have egg whites – with just one yolk to four eggs and a lot of vegetables. Motocross is one of those sports where you need to be small and nimble but then you also need to be strong. I eat smaller portions but I eat six or seven times a day with a lot of lean proteins and veg. Chicken, turkey, things like that. It feels good. It gives me a lot of power to ride because if you eat the wrong foods you can feel empty and sluggish after riding for a while.

SFME: Tell us about your l training – motocross must be quite a physically demanding sport? JS: Nothing can compare to motocross in terms of fitness. You’re landing jumps from 50 feet out of the air – okay you have suspension on the bike but for me it’s the number one sport for impact. You’re slamming into the ground very hard so you can’t have specific training for that because if you trained like that all week your body would be done. I do two sessions in the gym every single day. I do at least two hours of cardio in the morning and then a gym session. On three of the of gym sessions each week I go heavy but it also changes depending on how I feel. A lot of people train because they want to try and look good, which is brilliant. But they do this intense training thing for a short period and then stop. We’re working to a long term plan so every day is a hard cardio session and maybe a heavy gym work-out but then my trainer kind of changes it up to keep things fresh. It’s good, because when you jump on the bike you never want to feel fatigued, you want to be 100 per cent ready every time. We do a lot of cycling, running and circuits. We do some uphill sprints and then pull-ups, TRX, then some balance ball stuff. So it all changes, which is really good because the body gets shocked every time and it’s something new, working on a different muscle group every day. At the moment it’s working really well and it’s helped massively with my riding because I never really had a proper programme before. When I was in Qatar at the Grand Prix, the guys there were stretching and working with their physios who were helping them stretch, giving them massages because at the end of the day it’s your body that’s going to make you win or make you do better. You’ve got to look after it. The same goes for your diet.

SFME: How could people in this region who might be interested in getting into motocross get involved? JS: The best place to go is the MX Training Academy. They are based in Dubai. Mohammed Balooshi, who runs it, is a Red Bull athlete, and also a rider for KTM. He’s awesome. I do some training schools with him which are great. They’re based at Jebel Ali at the BMX motocross track. They cater for all ages and levels. I and the other riders are often there trying to help out and giving tips where we can.

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Trainer

THE TRUTH ABOUT WOMEN WHO LIFT

NUTRITION & TRAINING IN BODYBUILDING

MASTERING THE BREASTSROKE

COMBAT STIFFNESS WITH YOGA

BUSTING NUTRITION MYTHS

5 NUTRITION ESSENTIALS YOU NEED TO KNOW

PUSH UPS ARE STILL KING

KIPPING HANDSTAND PUSH UP

SUPER SYNRGY

BY WAYNE SIMEON

BY DEAN KETZNER

BY LISA HANCOX

DRIATHALON CHALLENGE BY STEVEN GILLESPIE

BY ADHOMUKHA SVANASANA

BY CHARLOTTE STEBBING

BY BANIN SHAHINE

BY MICHAEL PAYNE

BY LAURA SMITH

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PUSH UPS ARE STILL

KING A

h, the push up. In today’s hustle-bustle, technology-filled world of fitness, this ageold exercise can easily be neglected and left on the side of the gym along with the dirty towels. You might still give it a shot every now and then, but it it’s probably only part of a warm-up or when there’s no equipment in sight. Or perhaps you did a set of push ups because you lost a bet or were fooling around during practice and were punished accordingly. But believe us when we say that push ups still have a very real place in your fitness routine. Their benefits range from conditioning your upper body to strengthening your core. Here are three variations of the push up that you need to add to your regular workout.

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TRAINER

DEFICIT PUSH UP EXERCISE DESCRIPTION: Start off by getting your hands nice and tucked in as close to your side as possible. Suck your belly button in and make sure your gluteus are nice and flexed. What you want to do is start with a full extension and then go all the way down. The point of this movement is getting your chest into a deficit – this means you’re going below your range of motion. You want your chest to touch the floor and then press all the way back up into a full extension.

LATERAL PUSH UP EXERCISE DESCRIPTION: For the lateral push up you want to start with one hand fully extended and one hand bent on the ball. Then you’re going to do a push-up but you’re going to be half-off half-on. On the top of your push up, switch your hands so that you’re working out the other side of the body. Lateral push ups place a greater load on your shoulders and biceps. At the same time, they demand more out of your core muscles because attaining balance becomes more difficult.

CLAPPING KETTLEBELL PUSH UP

TWISTS

EXERCISE DESCRIPTION: Out of all the three push ups, the clapping push up is probably the most explosive movement because you have to generate enough momentum on the top of your push up to be able to clap your heads and land back into your push up position. Once your chest touched the floor, you want to explode up as fast as you can. Then you want to get your hands off the ground, clap your hands and land back on the floor with your hands at extended fully.

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TRAINER

THE KIPPING HANDSTAND PUSH-UP

By DEAN KETZNER XFit Head Coach Fitness First Knowledge Village

Another great push up variation to increase balance, and stability as well as core and upper body strength.

e do the kipping handstand push-up a lot at our XFit gyms. It’s a fantastic gymnastics movement and it looks pretty cool too so here’s how you do it! Firstly, stand in front of a wall and get your strong leg in front of you. You’re going to use that leg to help get up on to the wall. Using your front leg and arms, hoist yourself onto the wall with your back against it and your head on the ground. Try and get your head into a tripod position as this will help you with your balance. From here, get only your butt against the wall and prepare for the ‘kick’ by keeping your knees bent inwards. Then use your legs and arms to really explode and kick yourself upwards. Hold that position for two seconds and then relax by coming down. And there you have it – a kipping handstand push up!

WATCH DEAN SHOW YOU HOW IT’S DONE!

DEAN KETZNER 38

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By STEVEN GILLESPIE Fitness Manager, Fitness First, Motor City

WINNING TOGETHER Driathlon Challenge I

F YOU are of a competitive nature and love pushing your fitness to the next level then Fitness First has come up with the ideal programme for you – welcome to the ‘Driathlon Challenge’. Our new programme focuses on ‘Results, Rewards and Recognition’ via participation in three back-to-back gym-based cardiovascular activities, namely the rower, the bike and the treadmill. Our challengers aim to compete with themselves, firstly by aiming to achieve ‘Bronze’, ‘Silver’ and ‘Gold’ award certificates in the first discipline in their age category named ‘Super Sprint’. ‘Super Sprint’ consists of firstly rowing for 1,000m’s as fast as possible; followed by a 5km cycle ride; finishing with a 1,000m sprint on the treadmill with only two transition breaks of one minute each allowed between each discipline. Once completed, the time taken to complete each activity plus your two minutes transition

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time are added up to give you a final time which will be measured against set criteria from the age groups of ’30 years and below’, ’31 to 40 years’, ’41 to 50 years’ and ’51 years and above’. Having completed the ‘Super Sprint’ you will then aim to complete the ‘Sprint’ category, which will raise the bar higher than the previous category in terms of longer distances on each activity. The ultimate goal for participants is to achieve a ‘Gold’ award in all categories, culminating in them being awarded a gold medal in the Olympic category. However, the fun doesn’t stop there. Having competed against yourself in order to work your way through the award scheme and the various categories, there is also a league table which will incorporate a competitive edge in your own Fitness First club. We will be posting weekly times upon the league board on the gym floor so that you can see where your time sits, versus your friends in your own club.

TRAINER

ROW

CYCLE 5KM

RUN 1KM

WINNERS

1KM

WATCH STEPHEN TAKE YOU THROUGH THE STEPS OF THE DRIATHLON CHALLENGE!

We aim for the Driathlon Challenge to be an ongoing programme for the foreseeable future and have already seen in our four pilot clubs (Burjuman, Motor City, Oasis Centre and The Meadows) that the programme is highly motivating, competitive, fun and incredibly rewarding for all those who have participated in it so far. The clubs that are confirmed for the next roll-out of the Fitness First Driathlon from May 1st 2015 are Ibn Battuta, DIFC, Mirdif City Centre and Abu Dhabi Mall. If you are interested in taking your fitness to the next level then please speak to a member of staff at your Fitness First to find out how to sign up and join in the fun!

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By Charlotte Stebbing Fitness Manager Fitness First Abu Dhabi Mall

WOMEN WHO LIFT … THE TRUTH ABOUT RESISTANCE TRAINING

T’S a common belief among women that if we lift weights we are going to become big, bulky and too muscular, when, in actual fact, the truth is the complete opposite! It’s super hard to gain big muscles and even if you really tried to look like that, most women do not produce enough testosterone in the body to get those sort of results. When our goal is weight loss naturally, we want to see the number on the scales reduce and for some this can become quite an obsession. It can sabotage your motivation if the number doesn’t move, however normally we are feeling fitter, stronger and noticing body shape changes. This is because our body

composition between body-fat and muscle-mass shifts. One kg of body fat is composed very differently to one kg of muscle. To create the curves and to gain the lean athletic, feminine body shape you desire, it’s essential to include some form of resistance training into your workout routine. It also has the added bonus of improving bone and heart health as well as our quality of life. It also boosts our energy levels! Women who lift weights are less likely to get sick and can help to fight the ageing process. Plus, building muscle is most effective for fat loss as we burn calories and boost the metabolism by 20% for a longer duration after weightlifting.

DID YOU KNOW?

GIVE THESE 5 FUNDAMENTALS A TRY Build up to three sets of each exercise for 12 repetitions: 1

Push Ups

• Hands slightly over shoulder width apart, wrists aligned with shoulders. • Step back onto toes or knees. • Lower chest to ground keeping body in a straight line then push back up.

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Celebrities such as Cameron Diaz, Jennifer Aniston, Jessica Biel and Beyonce all lift weights to gain and maintain their physique.

TRAINER

Deadlift

• Hold dumbbells in front of hips at arms length. • Bend at hips and knees to lower weight to floor. • Keep posture and torso tall. • When standing, squeeze glutes and thrust hips forward.

WATCH CHARLOTTE SHOW YOU A KILLER WORKOUT!

Goblet Squats

• Dumbells in front to activate core. • Bend knees and sit back into heels to activate glutes. • Squeeze glutes at the top.

Reverse Lunges

• Stand feet together with dumbbells in each hand.

Assisted Pull Ups

• Kneel on the seat. • Shoulder width grip.

• Step back with left leg and bend knee 90 degrees to ground. • Keep torso and core active and step back to starting position.

• Pull chin to bar. • Squeeze shoulder blades down and back.

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By MICHAEL PAYNE Fitness Manager Fitness First, Burjuman Centre

NUTRITION AND TRAINING IN BODYBUILDING I

‘m going to tell you the secret to being a bodybuilder: There is no secret. There is no special method or secret diet that is going to turn you into a super bodybuilder over an eight week period. There is no such a thing as overnight success. There is, however, a lot of years of trial and error, hard work and consistency which have led me to where I am now. I would like to share my experiences with of what is, in my opinion, the best sport in the world: bodybuilding. I would be happy if you learn something from my experience and apply it to your own training and life. In part one of this two-part series, I will share four of my top eight tips for getting the most out of bodybuilding.

TO PLAN IS 1FAILING PLANNING TO FAIL

I cannot over emphasise the importance of proper planning. Before you step into the gym you should certainly have some plan about what you want to do and where you want to be in a next six month to one-year period. And then you need to make a plan on how you’re going to do it. When I am preparing for a bodybuilding show, my training transitions through multiple stages during the year. First I have an introductory or the general mass building phase, where I slowly bring up the volume and intensity and prepare my body for the more intensive phases that will come later during the year. Then I go through some specialised and specific

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phases where I focus on a lagging muscle group and work on it as much as three times per week. It is very important to know that if you have a muscle group that you have a very hard time developing, then you need to devote more time to it – there is no other way around it. This year I will need to put the special attention to my hamstrings as they are my weakest body part. Every year I also go through 1 to 2 heavy phases where the goal is to build up my strength in the most basic compound barbell lifts.

IMPORTANCE OF STAYING 2 THE LEAN DURING THE OFF SEASON. First during the heavy phase there is a considerable amount of mechanical tension put on a muscle, which can be a great stimulus for a muscle growth. Also, strength gained in this phase will be used to lift

"THERE IS NO SPECIAL METHOD OR SECRET DIET THAT IS GOING TO TURN YOU INTO A SUPER BODYBUILDER OVER AN EIGHT WEEK PERIOD."

more weights at a higher repetition range, which will then improve my gains even further. And at the end there is a cutting phase where my main goal is to decrease my body fat as low as possible while maintaining my muscle mass. Short recovery phases are also very important to release the stress from the body and to give the body a chance to adapt and recuperate. Therefore, throughout the year your focus areas will change and your way of training will adapt to these focus points. Most people make the mistake by doing the same things all year round and expecting to have results. Things need to be changed on a regular basis to keep your body adapting and progressing throughout the year. It is very important to identify your goals, make a solid plan on how you are going to achieve them and then work on it consistently until you meet your goals. THESE PHASES CAN HAVE A COUPLE OF POSSIBLE BENEFITS: The biggest mistake I made before my last show and the mistake I know a lot of guys make is getting too fat during the off season. One of the biggest misconceptions in the world of bodybuilding is the old school bulking phase. Not caring about your level of body fat while you are trying to gain muscle mass is the biggest mistake you can make. First and foremost, and what is key to remember, is that the more fat you have the more insulin and leptin resistant you become, which means that your nutrient partitioning will be poorer. That means that your ability to shuttle the nutrients towards your muscles

TRAINER

WATCH MICHAEL TALK YOU THROUGH HIS KEY TIPS.

will be much lower. This leads to slower muscle building and bigger fat gains. Secondly, your diet will be much harder if your body fat level is too high. Reaching very low levels of body fat can be accomplished much more easily if you start from 12% than if you start from 20% of body fat. Third, having too much fat means that you will need to start with your diet very early during the off season which will leave less time to devote to your muscle building phase. Fourth, the longer the diet is, the risk of losing muscle also gets higher. My recommendation is that you never let yourself be more than 12-15% of body fat during the off season but even this is too much. Staying relatively lean during the off season (around 10-12%), will make your diet much easier and shorter in time, and you will reach very low levels of body fat with much less effort and sacrifice.

OF DIET AND 3 IMPORTANCE NUTRITION Making good nutritional choices can make all the differences between whether your will look your best or look your worst. If you are serious about really changing your body composition you need to make nutrition your number one priority. This means eating the right foods in the right amounts and at the right

time. Here are a couple of points about the thing I think that are important: THE AMOUNT OF FOOD YOU EAT: It is no different if your current goal is to lose fat or to build muscle, the amount of food you eat is the most important aspect. Although very simple, it seems a lot of people still don’t get it. If your goal is to build muscle, then you need to eat MORE calories than you burn during the day. For fat loss the opposite is true. I see so many times people eating like a bird and then wondering why they are not growing. People also think that as long as they eat relatively clean or they go on some super low carb diet they can eat as much as they want and still lose fat. Well I have news for you – you can gain weight even when you eating clean and your fat loss will plateau if you don’t create the caloric deficit. The caloric balance still matters. MAKE YOUR PROTEIN INTAKE THE NUMBER ONE PRIORITY Protein is important as it provides you with the amino acids that are building blocks for new muscle tissue. Protein is even more important when you are on a diet. Being on a diet (especially in the later stages) increases the risk of losing muscle tissue so your protein intake needs to be higher than usual and you

should never go below two grams of protein per kg of body weight. I see some people cutting their caloric intake from protein but you should never do that. Protein always needs to remains high, and you can cut or add calories by playing with fats and carbohydrates level. YOU DON’T NEED TO CUT ALL YOUR CARBS IN ORDER TO LOSE FAT The main factor in losing the fat is calorie balance and this is what all major research and also my personal experience tells me. As long as you are cutting calories you will continue to lose fat – even during the higher carb intake. Some carb manipulation is going to be necessary when you are trying to attack the most stubborn fat but even then, super low-carb diets are rarely necessary. Prolonged low carbohydrate intake is proven to lower your testosterone and thyroid levels which are all bad from a fat loss point of view. During my diet I always rotate my calories and carbs according to my level of physical activity and the body part that I am working on that day. My highest carb and caloric intake are on the days when I am training the muscle group that I want to improve. My lowest carb and calorie intake is on my off or cardio day. In the next issue, we’ll look at four more tips. SFME

Trainer By WAYNE SIMEON Fitness Manager, Fitness First, DIFC

SUPER SYNRGY AT FITNESS FIRST L

WATCH SOME SUPER SYNRGY FUN!

ooking for a fun way to get into shape? Synrgy 360 is a unique multi-station rig which is featured in all of our UAE clubs. I’m not exaggerating when I say that this unique system literally turns the fitness centre into an adult jungle gym! The Synrgy rig will help you power through as you lift, squat, slam, dip and move your way to functional muscle strength. Simply put, Synrgy 360 is a functional training platform which you can use to train to a multitude of different areas. Anything from strength, power, endurance, rotational training, metabolic training – you name it. The rig emphasises short sharp exercise bursts that are interspersed with rest periods to keep the intensity high, heart rate up, and muscles working. The exercise combinations of Synrgy 360 are limitless.

HERE ARE SOME OF THEM: Kettle bells Battle ropes TRXs ViPrs Jump boxes Chin-up bars Floor ladders Medicine balls Every session is unique with our trainers setting out different elements of the gym and workout combinations to ensure the routine stays fresh week in week out. • • • • • • • •

WAYNE’S TIP: One of the best things we can use the Synrgy rig for is high-intensityinterval-training (HIIT). This is where you work at a high intensity for 30 seconds and then you take a rest for 30 seconds before getting right back at it. The reason Synrgy is great for this is that you can easily rotate from station to station based on your needs.

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By LISA HANCOX National Swimming and Training Manager, Fitness First Middle East

GETTING YOUR ARMS RIGHT FOR THE BREASTROKE

‘I’

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‘Y’

Trainer TRAINER

BREASTSTROKE ARM PULL A correctly executed breaststroke will always see the arms remain in front of the body. There are essentially three phases in the arm pull: 1. OUT-SWEEP

hen it comes to the breaststroke, 40% of the propulsion comes from the legs and 60% from the arm pull. The timing of these two elements is an important art to master in order to derive maximum efficiency from your swimming stroke. Although the leg-kick is a crucial aspect of the breaststroke, in this article I’m going to talk about the arm-pull and how you can get your arms in the right position.

This is the setup for the more propulsive in-sweep phase. As the swimmer starts the pull, the hands face outward and slightly upward to best engage the oncoming flow of water. The body can be described as being in a ‘Y’ shape at the end of the out-sweep. 2. IN-SWEEP

The hands and forearms change direction inward and the elbows ‘crack’ to enable them to do so. The swimmer should anchor his or her hands in the water and pull the body forward. 3. RECOVERY

The recovery to streamline position is one of the most important parts of the stroke. The streamline position ensures that you will get maximum distance from your strokes in addition to getting a full extension. TIMING OF THE STROKE – PULL - BREATHE – KICK – GLIDE

WATCH LISA SHOW YOU HOW TO MASTER THE BREAST STROKE.

‘PULL’

As the hands sweep under the shoulders and continue forward, the torso continues to move onward over the surface of the water as the swimmer’s body lunges forwards. This can be described as being in an ‘I’ shape when in streamline. As the body gains natural lift from the in-sweep of the arm pull, the swimmer inhales as the mouth clears the surface and the hands and forearms thrust forwards. The heels start to rise in preparation for the kick which will commence when the lunge is almost complete. Remember, the kick does not start the lunge. Rather it serves to maintain the lunge and keep the swimmer on or close to the surface of the water. The streamline position must be held for a short time to allow the body to travel before commencing the next stroke. One of the most common mistakes in the arm-pull is to pull the arms back too far under the body. This results in causing the arms to extend a longer distance forward underwater, creating excess drag and hence slowing you down.

‘SHOOT’

‘I’

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By APARAJITA GHOSE Yoga Instructor, Fitness First

YOGA?

NOT FOR ME, I’M VERY STIFF...

tiffness is a natural state of the body. It’s beneficial to do yoga if you’re stiff – you don’t have to be flexible to do yoga! As a yoga teacher, I often come across people who are worried about being stiff – men, in particular, especially those who work out in a gym. They may have more muscular mass and shortened muscular length which can prevent them from going deeper into various yoga poses. They feel awkward stepping into group classes where they might be among people who have practised longer than they have. There’s a myth that to be good in yoga one needs to be flexible. This is entirely false. Just like tight, shortened muscles can be a hindrance to movement, hypermobility and not having enough strength to maintain the pose can cause a certain group of muscles to overwork, causing stress in the ligaments. Yoga is all about balancing the body and mind. The postures which we are most familiar with and which you have probably

done in a yoga class, are designed to get the body in balance. So if stiff, tight muscles are causing you discomfort then these postures can help create more length so that you can move better. If you are a goal-oriented fitness buff, overcoming stiffness may become a fight within your body, and there is this desire to get rid of this unwanted “condition” as soon as possible. When practising yoga, however, it is important to let go of this way of thinking. Rather than simply pushing through, stop and think of what is going on and make intelligent adjustments with your body to get the optimal stretch in the position. If you practise intelligently, with patience, you will see your muscles lengthen, soften and the stiffness melt away. This will give you more efficiency in your movements in daily life. If you are a keen sportsperson you might see improvements in your performance as well.

When practising the postures keep five general principles in mind. 1. You should always be able to breathe evenly, so find your edge but don’t go past it! Allow your body to open up and adjust over the space of about five or six breaths in each pose. 2. Keep your core muscles active but not to the point of holding your breath. 3. Keep a neutral spine and avoid hunching or over-arching your back. 4. Twisting happens at the waist, not at the shoulders. 5. When bending forward, hinge from the hips, not the middle of your back.

Below are a few poses you might encounter in a yoga class. We put Sam and Neil, two yoga novices through their paces. The pictures illustrate how to adjust your posture and where to focus to get the maximum effects of the yoga posture.

BADDHAKONASANA OR BOUND ANGLE POSE Better stretch for the hips and groin Knees higher than hips makes the lower back stressed harder to sit up straight

IF YOUR HIPS AND GROIN ARE TIGHT

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YOU COULD TRY: • Sitting higher on a block. It helps you to extend up taller. • To get a deeper stretch into the groin and hips use a strap around your feet and use the grip to pull inwards while lengthening the back. • Work the thighs down against the pull of the strap. Do not push the knees down and always work from the root of the legs to the top of the thighs. • Slow consistent work in the pose also helps to open the tightness in the area.

TRAINER

ADHOMUKHA SVANASANA OR DOWN WARD FACING DOG . No length in torso

B Length in torso

YOU COULD TRY: • Bending the knees. • Firmly placing the hands on the mat and push back with your hips. • The key action of downdog is to lengthen the torso.

A IF YOUR DOWNWARD DOG LOOKS A BIT LIKE THIS... Over time practising against a wall will open up the muscles and lengthen them. You might be surprised how your downward dog feels like on the mat next time you are flowing through sun salutations in a group yoga class.

• Practice against a wall. • If your shoulders are tight, place your hands above the shoulders. • Push firmly away from the wall, again moving your hips as far away from the wall as possible. • To stretch the back of the legs, step your legs further back so they are not under your hips. • Firmly press the outer edges of your heels down on the mat. • Stay breathing softly in this postion for five breaths, repeat a couple of times.

Stretch upper back and shoulders

Stretch thighs and calves

PASCHIMOTTANASANA OR FORWARD FOLD B

YOU COULD TRY: • Use a block to sit up higher. This allows the back to extend upwards without causing stress on the lower back. • Put a strap around your feet and use your feet to press into the strap as you use your hands to grip and lengthen upwards. Hinge from the hips as you go forward rather than hunching over and rounding your back to reach closer towards your feet. • Once more, remind yourself that yoga is all about feeling and sensing. If you are feeling a stretch then that is good for you. Stay patiently working on the pose and over time you will be amazed at your increased range of motion.

A IF YOUR FORWARD FOLD LOOKS LIKE THIS..

AT THE END OF THE SESSION THIS IS WHAT SAM AND NEIL HAD TO SAY:

“I’ve always thought of yoga as a flexible person’s activity. Therefore, (as the pictures demonstrate!), as an inflexible person, I have always avoided taking part in any classes. I would have previously felt uncomfortable taking part in a class without even being able to touch my toes, when everyone else can do all the poses perfectly. But having had my eyes opened to the different variations and options which helped me perform the movements, I would now be happy to take part in a yoga class and not be embarrassed. I appreciate now that it’s a great way to help improve my tight muscles!” Sam Jackson

“I found holding the postures very difficult as I’m more used to keeping positions and exploding out of them during weight lifting. Holding any pose, even when weightlifting, would be hard for me but with a few adjustments it became much easier to maintain and I could feel the muscles activate in a positive manner. I could see how introducing this would be of benefit during my normal workouts and definitely help my athletic performance.” Neil Patterson SFME

Busting Myths

BECAUSE WE HEAR A LOT OF NUTRITIONAL INFORMATION AND DO NOT KNOW WHAT TO BELIEVE, HERE SOME FACTS ABOUT COMMON MYTHS TO MAKE SURE YOU ARE NOT TRICKED BY WRONG INFORMATION.

MYTH

By BANIN SHAHINE Nutrition Fitness Manager, Fitness First Middle East

It’s ok to follow a Fad Diet; it makes me lose weight in a short time

fad diets are developed by people with no scientific proof. When trying to fact Many lose weight you have only one thing to follow: eating healthy and exercising.

Grapefruit, celery and cabbage soup can burn fats and make you lose weight

MYTH

there is no super-food that makes you burn or lose fat. As above, eating fact Sorry, healthy and exercising is the key to losing weight.

MYTH

“Fat-free”, and “zero-sugar”, means that these foods are healthy and I can eat them on regular basis Do not be tricked by health or nutritional claims, sometimes they add fact No. unhealthy ingredients to compensate the flavor of the missing ingredients.

Banana makes you fat and you have to avoid banana especially if you trying to lose weight

MYTH

Banana does not make you fat. Bananas are great sources of carbohydrate, protein and fact No. potassium and it is considered an optimal post-exercise snack as it has a lot of other benefits.

MYTH

Eggs raise your blood cholesterol, especially the egg yolk

yolk is where all the nutrients are in an egg. It is one of the few foods that contains natural fact The vitamin D, in addition to B vitamins, vitamin A, Zn, Mg and many other essential nutrients. A lot of studies have shown that eating up to five eggs per week does not raise blood cholesterol.

You should wait at least 1 hour to eat after your exercise

MYTH

You should eat within 45 minutes after exercise. Your body needs to recover from fact Wrong. exercise, regenerate your muscles and enhance your body composition. Make sure your snack or

meal after exercise includes carbohydrates, protein and plenty of fluids.

MYTH

It is ok to skip meals

not ever try to skip meals in order to save calories. Skipping meals will end up giving you extra fact Do hunger and then you will overeat on your next meals. This can lead to increases in your fat stores and

decrease your metabolism. The best way to eat healthy is by eating healthy breakfast, lunch and dinner and some healthy snacks between the meals.

“Diet” Soda is better than “Regular” Soda

MYTH

sodas may be calorie-free, but they could be worse for your health fact Diet and your waistline than ones with sugar. It increases the risk of cancer,

osteoporosis, sugar craving, kidney diseases and much more….. 52

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Trainer

NUTRITION

Laura Smith

Kcal Extra Nutritionist

ESSENTIALS YOU NEED TO KNOW 1

CARBS ARE NOT THE ENEMY People are often afraid to eat carbohydrates in case they pile on the pounds but it’s only if you eat carbs to excess that you’ll gain weight. Carbohydrates are the body’s main source of energy and glucose is the only energy form your brain uses, so they’re important for maintaining optimum health. Choose your carbs wisely by swapping regular white potato for sweet potato (at only Dhs9, Kcal’s Sweet Potato side dishes are a must-try), instant oats or steel cut oats, and rice and pasta for quinoa and buckwheat.

Quinoa, Avocado and Sweet Potato

SAY YES TO DAIRY

TURN BACK THE CLOCK

Cutting out dairy has become a bit of a fad in recent years but unless you have a dairy intolerance, you can enjoy a variety of low fat dairy products as part of a healthy diet. Aside from being a major source of calcium, dairy contains some protein and is a great way for your body to get vitamins B and D if you don’t spend much time in the sun. If you are intolerant, ensure you get calcium from leafy green vegetables, legumes and fish, such as salmon and tuna.

Healthy Shakes

Eat to beat ageing, heart disease and cancer by choosing foods that are rich in antioxidants. These super nutrients stop free radicals in the body from causing oxidative and cellular damage that’s strongly associated with disease. Load up on natural super foods like berries, kale, spinach, broccoli, green tea and tomatoes – or order Kcal’s Quinoa, Avocado and Sweet Potato salad (Dhs32) for your perfect antioxidant boost.

FAT’S OK TOO…

A misunderstanding of the role that fat plays has led to an epidemic of fat phobia. Eating a balanced amount of good fats, such as, monounsaturated and polyunsaturated fats, actually helps prevent disease and maintain health. What’s more, your body requires fat to absorb certain vitamins, including vitamins A, D and K.

THE ULTIMATE MULTI-TASKER Simply put, proteins are the building blocks of life. They are vital to all living processes in your body, from generating new cells to keeping your skin, hair and nails in tip top condition. And it’s not just meat and poultry that provide protein – you can choose from seafood, beans and peas, eggs, processed soy products, nuts and seeds to get your fix. Why not let Kcal meet your protein needs with its Lentil Soup (Dhs16) followed by mouthwatering Herbed Beef Italiano (Dhs42)?

Herbed Beef Italiano

SFME

CELEBrity WORKOUT Find out how Bradley Cooper got ripped for American Sniper. P 67

LIFE IN

STYLE DEALS ON WHEELS

good times

SURFS UP IN THE UAE

SHOE REVOLUTION

SFME gets behind the wheel of the 2015 Jeep Wrangler.

The latest and greatest time machines out there!

We uncover the best surfing spots in the UAE.

Reebok is starting a revolution with its ZPump Fusion shoes.

YOGA STYLE

VICIOUS VELOCITA

Stadium are making sure you look good on the yoga mat.

Umbro’s new light-weight football boots are ferocious and beautiful.

60 SWIM SMART WITH SPEEDO Speedo’s new swimsuits actually help you swim better.

62 SFME SPAS OF THE WORLD We get behind the doors of the Sofitel London St. James.

SFME

JEEP WRANGLER THE SUV FOR CHAMPIONS I

f youâ&#x20AC;&#x2122;re looking for a car that will give you the ultimate open-air experience, you need to look no further than the 2015 Jeep Wrangler. Style, comfort and performance are all seamlessly meshed together in this unique SUV that continues to excite its loyal following around the world and especially here in the Middle East.

EXTERIOR Seven decades of top-of-the-range 4x4 engineering has seen the Wrangler continue to reign supreme It features a body-on-frame design, front and rear five-link suspension system, live axles and electronic lockers. Its signature design includes the classic round headlamps, sevenslot grille, trapezoid wheel flares, removable doors and exposed hinges that allow this beauty to retain Jeepâ&#x20AC;&#x2122;s iconic appearance.

INTERIOR With ample room for five adults, Jeep Wrangler remains the only four-door 4x4 open-air vehicle on the market. Its flawless eight -speaker audio system boasts an improved sound bar with a premium Alpine Audio Package (including nine Alpine speakers, a new subwoofer and a 552-watt amplifier) is also up for the taking.

SFME

The interior includes automatic temperature control, a useful USB port which connects to the media centre, and 12-volt accessory outlets that are located throughout the vehicle.

FEEL The introduction of the all-new powerful yet fuel efficient awardwinning Pentastar 3.6-litre V6 engine and five-speed automatic transmission in 2012 means that the new Jeep Wrangler offers improved on-road performance coupled with even more prowess off the road. The Wrangler prides itself as being one of the only mid-size SUVs that offers a six-speed manual transmission in addition to a five-speed automatic transmission with refined shifting and gear selection.

CONCLUSION With its supreme performance both on and off the road and its unrivalled looks, its safe to say that the 2015 Jeep Wrangler is one of the most capable SUVs out there.

TECHNICAL SPECS Fuel consumption: 12.7 L /100 km (22 mpg/city) Horsepower: 285 HP Towing capacity: 6,123.5 kgs

WHEELS

Where to buy: TRADING ENTERPRISES Dubai Festival City Showroom: Tel: (04) 2066500 Shk, Zayed Rd. Showroom: Tel: (04) 3402445 Sharjah Showroom: Tel: (06) 5142500 Ras Al Khaimah Showroom: Tel: (07) 2359001

www.mideast.jeep.com

SFME

Tour de France Cullinary Experience

Embark on a journey of cullinary discovery with St. Tropez Bistro’s exclusive ‘Tour de France’ menu. Savour French specialities and regional haute cuisine from Tropezienne fruits de mer, to hearty Parisian bistro classics, and French fare from Boulogne sur Mer. Discover a new exclusive set menu each month. March: Port de St Tropez April: Bistro Parisienne May: Boulogne Sur Mer ‘Tour de France Cullinaire’ Set Menu 550 per couple, inclusive of a bottle of sparkling grape 275 per person, inclusive of a glass of sparkling grape Available on Thursday and Friday evenings at St Tropez Bistro, Mall of the Emirates. Live jazz in The Lounge on Wednesday and Thursday evenings. Complimentary valet parking via the hotel.

St Tropez Bistro Mall of the Emirates (West End) 04 3413415 www.sttropez.ae

Division of CHI Hospitality L.L.C.

WATCH NOW

GOODTIMES HOLE IN ONE “TITLEST” LIMITED EDITION Jaermann & Stübi

The Jaermann & Stübi brand, a specialist in premium mechanical golf watches, and leading golf manufacturer, Titleist, have joined forces to develop a limited edition “Hole in One” piece which is offered along with a Titleist 910 D2 Driver – both with a black PVD Finish, shining elements of stainless steel and red applications – only 50 of which are available and are presented in a high-class wooden box black. www.facebook.com/jaermann.stuebi.uae Tel: +971 52 992 3322

CARL F BUCHERER MANERO PowerReserve Classiness. That’s what Carl F Bucherer’s MANERO PowerReserve oozes with. The most up-to-date technology gracefully meets style in this stunning new creation which includes a unique power reserve system. In addition to showing the time and date, the Manero PowerReserve also displays the power reserve of the watch by virtue of an extra hand. This stylish timepiece is beautifully held together by a sleek black alligator-skin strap which only accentuates its elegance. www.carl-f-bucherer.com

RADO HYPERCHROME DIAMONDS PLASMA 58 Those who appreciate the lustre of diamonds will be interested in the Rado HyperChrome Diamonds collection which offers a new, limited edition model featuring the unparalleled high-tech shine of plasma ceramic. The Rado HyperChrome is well known for its athletic sophisticated look, seen on the wrist of movie and sports stars alike. No model is more refined than this new addition with 56 glittering diamonds on the rose gold coloured bezel, encircling the dial and making it a pleasure to check the time. www.rado.com

SFME

Surf ’s T

HE UAE ISN’T RENOWNED AS A SURFING DESTINATION BUT THERE’S A BURGEONING SCENE IN THE REGION AND A GROWING NUMBER OF ‘IN THE KNOW’ PEOPLE WHO HAVE FIGURED OUT THAT IT’S ACTUALLY SOMETHING OF A HIDDEN GEM. FREQUENT ‘SHAMAL’ WINDS MEAN THAT DESPITE BEING AN INLAND SEA, THE GULF CAN EXPERIENCE SOME LARGE SWELLS OFFERING GREAT SURFING OPPORTUNITIES.

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surfing

Up HERE’S A LOWDOWN OF SOME OF THE REGION’S BEST SURF SPOTS:

•

Sunset Beach, to the right of the Burj Al Arab – Dubai’s premier surf beach offering the most consistent and best shaped waves. Good for beginners and intermediates. • Sherrie’s Beach – in between the Sheraton and Hilton hotels on Jumeirah Beach Residence in Dubai. More serious breaks with some decent barrels both a low and high tide. • Al Mamzar Beach Park, Dubai – a great area with good facilities and plenty of beach breaks on sandy bottoms. Great fun when the swell is on! • Saadiyat Island, Abu Dhabi – there can be some decent swells on the beaches here if you time it right. • Fujairah – the beach near to Fujairah Port has some great breaks and large waves, especially during the summer months, when you’ll need to be up super early to avoid the soaring temperatures. • Fujairah – Tim’s Reef, near the Sandy Beach Hotel is a beautiful spot with some great swells, again offering particularly good surfing during the summer months. • The beaches in Sharjah and Ras Al Khaimah have some good waves as do those in Ajman. • Wadi Adventure, Abu Dhabi – it’s not natural but if it’s good enough to host a stage of the World Surfing Tour then it’s good enough for us. Guaranteed perfect breaks every time. Not the same magical experience as surfing in real waves but the ideal place to perfect your technique.

WHAT TO WEAR: IF YOU’RE PLANNING ON HITTING THE WAVES ANY TIME SOON, YOU’RE GOING TO WANT TO LOOK THE PART AND WHEN IT COMES TO SURF GEAR, THERE’S FEW COMPANIES OUT THERE TO RIVAL BILLABONG. CHECK OUT SOME OF THE LATEST OFFERINGS:

SLICE BOARDSHORTS AED 310.00

PALM SINGLET AED 125.00

TORPEDO WETSHIRT AED 225.00

FLASHBACK SINGLET AED 125.00

TRIBONG ELASTIC AED 325.00

COVE THONG AED 325.00

Available at all Billabong and leading activewear sports stores. SFME

running

Reebok ZPump Fusion The revolution is here

SFME

eebok’s famous ‘pump’ is back, but in a guise that has never been seen before. The innovative self administered air cushioning system made its debut back in 1989 and was a huge hit in the basketball world. Pump technology has been used ever since in the brand’s ‘Classics’ range but never before has it been integrated into a high-performance running shoe. Until now that is... The ZPump Fusion is the first running shoe in history to offer a fully customizable locked-in fit through a unique air-filled cage. The cage is pumped up and moulds to your foot meaning every athlete gets exactly the right fit while the sleeve of the shoe is incredibly lightweight and breathable. Available for both men and women, the sole of the ZPump Fusion also utilises a technology similar to that seen in high performance ‘Z Rated’ tyres so that runners gain superb traction control with the ability to stop and start quickly or turn on a sixpence. “The ZPumpFusion represents a revolutionary new approach to The Pump technology. Many running shoes are developed around a rigid, factory-developed last shape that can never be a true representation of your unique foot. The ZPumpFusion is completely structure-less when not inflated and then molds to the individual shape of your foot once you put it on and inflate,” said Paul Litchfield, original inventor of The Pump and Head of Advanced Concepts – Reebok. “It conforms to the shape of your foot to give you a locked-in, custom fit when you run. To get that security, you may need three pumps or you may need eight pumps – it is fully customizable for each person.”

yoga

Carrot Banana Peach Yoga never looked so good If you’re a fan of yoga then you’ll love these products from Carrot Banana Peach. The brand prides itself on creating eco-friendly clothing from organic, natural fabrics which are also highly advanced from a performance and technological standpoint. Wonderfully soft, breathable and comfortable, they use natural, often edible, base materials including bamboo, banana, aloe vera, milk and soybean which work to regulate body temperature in hot conditions, manage and dry off sweat and resist harmful UV rays, as well as combat allergy and odour-causing bacteria and fungi! CBP’s eco-collection also extends beyond yoga into pilates, dance, fitness, running and travel. We think you’ll agree, the clothes look good enough to eat!

LADIES BANANA LS CROPPED WRAP, AED 140.00

STUDIO LEGGINGS AED 399.00

BAMBOO TEAR DROP CHAMI AED 140.00

ALOE VERA FOLDED FRONT SKIRT PANT AED 170.00

ANTI-SLIP PILATES SOCK AED 100.00

CARROT BANANA PEACH PRODUCTS ARE EXCLUSIVE TO STADIUM STORES IN THE UAE. SFME

football

UMBRO LAUNCHES NEW

LIGHT WEIGHT SPEED

BOOT VELOCITA WEIGHS JUST 165g

UNNING in football rarely involves straight lines, especially when you’re trying to avoid the advances of the opposition’s hard man. If twisting and turning your way out of trouble is part of the way you play, the new Umbro Velocita could be the boot you’ve been looking for. Weighing just 165 grams, the Umbro Velocita is one of the lightest football boots in the world. Following a rigorous development and testing programme at leading UK sports university, Loughborough, the Velocita has been specifically engineered to offer a level of comfort for 90 minutes and beyond. Every element of the boot has been laboured over, down to the laces which have been flattened akin to runner’s spikes. The outsole is built for ‘fast’ speed in all directions, improving agility by mimicking natural foot motion and traction with a unique Umbro stud configuration. Despite being one of the lightest boots on the market, they’re suprisingly comfortable.

Internal padding around the Achilles area offers a snug fit and protection and the external heel counter is made of tough yet flexible Pebax® material. ADDITIONAL FEATURES AND BENEFITS OF THE VELOCITA INCLUDE: • A super lightweight microfiber upper is pimpled like a golf ball for aero-dynamicity • Heat-welded ‘A-Frame’ cradle to stabilise and support the foot • The upper is also heat welded to reduce stitching and improved feel of the ball, acting like a second skin. • A unique outsole configuration improves rotation when moving away from opponents. • Single piece outsole means less glue, less layers and less weight. • The hot melt and mesh construction on the tongue provides optimum fit and ventilation along with the opportunity for individual adjustment [often lacking in other boots in this silo]. The Umbro Velocita is available in a striking Nimbus Cloud / Dark Shadow / High Rise / Pink Glo colourway and is available in HG and SG versions.

Watch the Umbro Velocita campaign film at www.youtube.com/umbro #GloryForAll.

THE UMBRO VELOCITA IS AVAILABLE FROM STADIUM STORES AND OTHER LEADING SPORTS RETAILERS, PRICED AED 775.

SFME

swimming

THE REVOLUTIONARY TECHNIQUE ENHANCING SWIMWEAR FROM SPEEDO W

e all like to look good in the water but imagine if the swimwear you wore actually helped improve your swimming technique? That’s exactly what these two new products from Speedo, the Speedo Fit Pinnacle Kickback swim suit and Speedo Fit Pinnacle V Jammer claim to do. The innovative Pinnacle Kickback suit features strategically placed 360 degree internal compression panels to help swimmers engage their core muscles, and to minimise drag and energy use for an even better swim. It also includes a 360 degree ‘power mesh’ aqua bra for even better bust support, comfort and secure fit – leaving swimmers to concentrate on their technique. The V Jammer, again features strategically placed power mesh compression panels covering the major muscle groups and an increased waistband height to engage, support and compress core leg muscles. The result is a suit that makes it easier for swimmers to maintain a streamlined position in the water for longer, by minimising drag and using less energy.

PINNACLE KICKBACK AED 325.00

PINNACLE V JAMMER AED 195.00

AVAILABLE AT STADIUM AND ALL REPUTABLE SPORTS STORES IN THE UAE. SFME

Luxury SFME

TRAVEL T

SOFITEL LONDON St JAMES HE Sofitel London St James has all the attributes imaginable as one of the capital’s most prestigious, luxurious and elegant hotels – plus a number of hidden gems, including the excellent ‘So SPA.’ Geographically, the hotel is situated in the perfect location at Waterloo Place next to Pall Mall. Piccadilly Circus, Trafalgar Square, Regent Street and St James’s Park are five minutes’ walk away yet this unique Grade II listed building, owned by the Crown Estate, is in a remarkably quiet, peaceful setting. From the moment you walk through the entrance door the atmosphere of a friendly and efficient haven becomes immediately apparent. The hotel staff are always eager to assist and, in keeping with the elegance of the interior, there’s a luxurious, yet informal aura throughout the hotel. Having had the pleasure of staying at the London St James on a number of occasions I regard the hotel among the finest I have stayed in anywhere in the world. It exudes opulence that makes you feel welcome and totally at home in such grand and comfortable surroundings. The excellent Balcon restaurant with its unusual oak spiral staircases evokes a theatrical feel, which is both intriguing and comfortable. The St James Bar, adjacent to the Balcon at the opposite end of the reception and entrance lounge, is the ideal place for informal meetings over coffee or cocktails or a meal or light dish. The Rose Lounge, with its cream and pink colour scheme, is another favourite meeting place. It houses the hotel’s library where guests can choose from an abundance of books, or enjoy an English afternoon tea with a French twist and an impressive selection of French pastries. The bedrooms are luxurious and well appointed, some with views

through the wonderful arched windows over Waterloo Place and Pall Mall, and continue the tradition of olde world English charm and character with French style and grace, combined with modern amenities and facilities. It’s a masterclass of achieving ancient and modern. Amazingly, the London St James also has the rooms for all occasions, from weddings, banquets, conferences and all manner of business meetings, catering for up to 180 guests. There is even a boardroom with its own dining room for up to 12 people. The rooms can be altered and rearranged to accommodate almost any number of guests. Again, the décor is fascinating. Perhaps the most unexpected feature of the hotel is the ‘So SPA,’ a 392 square metre day spa designed by Sparcstudio. Covering three floors, the spa embraces the original characteristics of the building with an elegant oak staircase, rose coloured marble walls, high plaster ceilings with intricate detailed decorative mouldings and Corinthian-style marble columns. A dark oak pavilion structure houses a social Tea Bar and retail boutique flooded with natural light coming from its large windows, where guests can relax after treatments while enjoying a cup of tea. All aspects of the spa have the same relaxing and refined ambiance that pervades throughout the hotel. Featuring Sofitel’s signature MyBed™ massage tables, the five ‘So Well’ treatment rooms, including one duo room, are the height of elegance. ‘So SPA’ also houses a private hamam with a central heated marble treatment bed, a Kohler Sok infinity bath with chromotherapy and an Astorina bath with hydrotherapy jet in a room flooded by natural daylight. ‘So SPA’ also features three individual manicure stations and two custom-designed seats with integral foot spas for pedicure treatments. The Sofitel London St James is an exceptional hotel that really does have everything.

BY: MIKE GALLEMORE

54 66SFME SFME

CELEBRITY WORKOUT

THINGS BRADLEY COOPER DID TO PREPARE FOR AMERICAN SNIPER T

o play a battle-torn Navy SEAL in the hit move American Sniper, Bradley Cooper, aged 40, had to put on 40 pounds of muscle, workout daily for four hours, and put himself on a 6,000 calorie diet. To successfully play the real-life character of Navy SEAL sniper Chris Kyle, Cooper took the help of famed celebrity trainer Jason Walsh in his quest to gain 40 pounds in just 10 weeks without hurting himself. HERE ARE FOUR THINGS THAT COOPER DID TO ACHIEVE THIS INCREDIBLE TRANSFORMATION. 1. Cooper trained with Walsh twice a day with the first workout beginning at 5 a.m. Deadlifts and squats were all on the menu as they strived to build a foundation that would be able to take all the extra mass Cooper was going to take on. 2. 6,000 calories. That’s how many calories Cooper had to put into his system every day. Those on set of American Sniper said the actor was eating almost around the clock in order to fulfill his quota. What’s better was that Cooper tried as much as he could to eat completely natural food. 3. During their time training, Walsh made Cooper do a lot of single-leg deadlifts including the Romanian deadlift. The latter was done with the use of a landmine which is a piece of training equipment that includes a rotating metal tube in the middle to a hold a barbell. 4. By the end of the programme Cooper was doing rack pulls with 425 lbs for 10 reps. He weighed 185 lbs at the start of the process and ended it at 225 lbs but with roughly the same body fat percentage. It seems like all the hard work paid off in the end as “American Sniper” earned six Oscar nominations, best picture and the best-actor accolade for Cooper.

SFME

FITNESS FIRST

NEWS GOING FURTH ER IN LIFE

7 marathons in 7 days

Fitness First Personal Trainer leads by example to become distance running queen.

Fitness First member goes globetrotting and achieves astonishing feat of endurance for charity.

TRANSFORMERS Eduardo Huni sheds 40 lbs and becomes a new man with the help of Fitness First.

SFME

FITNESS FIRST

NEWS Talk to us on

GOING FURTHER IN LIFE

FACEBOOK

facebook.com/fitnessfirstme

Adjennie Rose De Los Santos Personal Trainer, Fitness First, Al Seef.

Name of Event: 21K Milo Marathon Elimination

Date: September 21, 2014

Location: Phillippinnes, Iloilo

What result did you achieve in the event? I won the 21K female category!

What training did you do before the event, and for how long before? This is an annual marathon event and I made a training programme for myself. This includes: strength and conditioning workouts such as resistance training, plyometrics, flexibility, mobility and stability. Three months prior to the actual competition my focus was long distance running, speed workouts and pace running. Here’s an example:

Long Distance: Minimum of 20km Speed Workout: 30 minutes interval (hard) 400m x 10 x 2 sets (moderate) 1000m x 10 sets (less than 4 minutes + 1 min rest) 10km to 15 km Pace Run: The training programme was good for 10 days with 2 days each workout. What made it efficient and effective was the variety of time, speed, distance and rest in each workout. What is your number one motivational quote to inspire other staff/members to “Go Further’ with their training and achievements: A lot of people ask me the reason why I run. So, I also ask them, why don’t they run? The quote that keeps me doing this is “‘When your legs get tired, run with your heart.”

Why did you enter? What was your motivation? I wanted to make my father proud of me. This is the reason I always train to try to qualify for one of the biggest annual running events in the Philippines. I’m hugely satisfied to have won the race.

How did you feel after finishing? I was thankful and thrilled to receive the award. I was proud of myself and felt a huge sense of achievement. I also knew inside this was my challenge to improve my performance for the finals.

Your

TWEETS

twitter.com/fitnessfirstme

What were the highs and lows during the race? I struggled to beat my personal best due to my work schedule and home life. Running on the road is significantly different to running on a treadmill. In future I need to make time to run outdoors three times per week.

What has the experience taught you?

10 After my experience I want to share one

simple belief. If you want to achieve something but you feel like giving up, slow down, recover and restart gradually in order to reach the finish line. If you want to make it happen just remember your ultimate goal – why you started. Be consistent on factors that will help you to improve and never give up!

SFME

7 MARATHONS IN 7 DAYS By Rosa de Freitas Areosa, member at Fitness First Al Barsha I have been living in Dubai with my three wonderful daughters, Cassandra, age 22, Sabrina and Lorrena, age 17, as well as my supporting husband, Jorge. We’ve been blessed with a very privileged life and have always had a great family unit. Yet somehow, I always felt that it was important to give back. So in 2011 I had the opportunity of helping underprivileged children to get an education by raising money through walking seven marathons in seven days across the seven Emirates of the UAE. As I have had a passion for speed walking since my first child was born, I knew this was the perfect chance for me to get fit and give back. I successfully completed that challenge but then last summer, I accepted an even greater adventure – the 777 Challenge where I would run seven marathons in seven days across seven continents. I have never run more than 5 km before so I knew it wasn’t going to be easy. I have been going to Fitness First for four years now but with this kind of challenge on my hands, I knew I needed the help of a personal trainer. I met Jossy from Fitness First in November and she assessed my

SFME

situation and worked out a programme suitable for me. We met twice a week, and if I had an injury, she was able to change the programme in order to better suit my needs. The kind of training that she gave me involved muscle building on the quadriceps, gluteus maximus, and hamstrings. She also helped me develop the muscles around my knees because my knees were getting weaker. It was great to have someone to talk to and encourage me to not back out of the training. If I was down or felt like giving up, she would just push me harder. This is exactly what I needed to keep going and keep moving forward. The best part of all of this training was Jossy telling me that I could eat six meals a day, which was a lot more than I was used to. We also discussed how I would feel during the 777 Challenge, my mindset and strategies that would help me cope. Jossy taught me that stretching was vital for recovery and advised that the steamer would help me recover quicker too. This is why it was so great to be part of a gym that has all the facilities you need to train.

I’m very pleased to say that I successfully completed the 777 Challenge! There’s no doubt that the help I got from Jossy and Fitness First went a long way in my achievement. Now that it’s over, I will be beginning my own challenge which will include seven massages along with seven pedicures in seven days! Here’s what Cassandra, Rosa’s daughter, had to say about her mum’s astonishing achievement: “If you know my mum personally, you will know what the 777 Challenge meant to her. She didn’t achieve this for personal gain or to get acknowledged. She did this for the children of Bangladesh, who live in such poverty that their futures are crippled. My mum ran seven marathons across the world in under two weeks to bring awareness about their plight, and to try and help give these children an education and a better future.”

FITNESS FIRST

NEWS

EDUARDO HUNI, Jr Fitness First Member Since December 2013 B

BEFORE

after December 30, 2013: February 6, 2015: Total Weight Loss:

136 kilos 96 kilos 40 kilos

efore I joined Fitness First in Ras Al Khaimah, I was doubtful about whether I could really lose weight and transform myself in the way I had been dreaming about for years. On my first day, my Fitness First Instructor Kamel Wali checked my weight. At that time, I was almost 136 kg. I enrolled in the Personal Trainer Program and I chose Kamel as my trainer because I believe in his capabilities. From the onset, Kamel gave me proper instructions on what to eat, what my fitness regimen should look like and how to execute self-discipline to increase my fighting spirit as I embarked on this journey. Although I didn’t lose any weight after my first week, I didn’t lose hope because I knew my body was still adjusting to my new lifestyle. By the first month, I had successfully lost 5 kg. At this stage, my confidence and self-esteem began to increase. With Kamel by my side, I did a variety of exercises every day like free weights, cardio and abs exercises. XFit, which was something I hated in the beginning, is now an integral part of my life in the gym. What I liked was that we attacked different parts of my body. We worked on my legs, chest, back, arms and shoulders and in the end, it was a good move because it’s important that everything has to be well-balanced. Personally, I made a lot of sacrifices and the main area was with my eating habits. I focused on eating salads, protein-rich food, fresh fruit juices and other healthy things. What I liked was that everything I ate was natural – I did not take any food supplements. That summer when I went back to the Philippines, my family did not recognise me. When I shared my experience at Fitness First with them and how my personal trainer Kamel had changed my life, they were amazed. Kamel is so professional and knowledgeable about his craft. I can safely say that he really boosted my morale and selfconfidence and without him I would not be where I’m at today. In total, I am proud to say that I lost 40 kg. I have changed my wardrobe from size XXXL (triple extra-large) to L (large). I feel like a new, fitter, more confident me has taken control of my life. Thank you Fitness First!

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SFME

‫‪5‬‬ ‫أيضا‬ ‫ل بأس بالدهون ً‬

‫من أساسيات‬ ‫التغذية يجب‬ ‫عليك معرفتها‬

‫‪2‬‬

‫أدى سوء فهم الدور الذي تلعبه‬ ‫ش‬ ‫تفس الخوف منها‪ .‬إل‬ ‫الدهون إىل ي‬ ‫أن تناول كمية متوازنة من الدهون‬ ‫الجيدة مثل أوميجا ‪ 3‬والدهون‬ ‫أ‬ ‫الحادية يغ� المشبعة والدهون‬ ‫المتعددة يغ� المشبعة يساعد فعال ً‬ ‫أ‬ ‫ف‬ ‫ف‬ ‫و� المحافظة‬ ‫ي� الوقاية من المراض ي‬ ‫أ‬ ‫ش‬ ‫عىل الصحة‪ .‬والك� من ذلك أن‬ ‫جسمك ذاته يحتاج إىل الدهون‬ ‫لمتصاص فيتامينات معينة بما ف ي�‬ ‫ذلك الفيتامينات “أ” و”د” و”ك”‪.‬‬

‫خصما‬ ‫الكربوهيدرات ليست‬ ‫ً‬

‫أ‬ ‫نظرا ألنها‬ ‫يخاف الشخاص ي ً‬ ‫كث�ا من تناول الكربوهيدرات ً‬ ‫تؤدي إىل زيادة الوزن‪ ،‬ولكن الوزن لن يزيد إل إذا جرى‬ ‫ئيس‬ ‫تناولها بإفراط‪ .‬ب‬ ‫تعت� الكربوهيدرات هي المصدر الر ي‬ ‫لطاقة الجسم والجلوكوز هو الطاقة الوحيدة ت‬ ‫ال� تُحرك‬ ‫ي‬ ‫استخدامات المخ‪ ،‬ومن َّثم فإنهما ُمهمان لالحتفاظ بصحة‬ ‫ت‬ ‫ال� تتناولها‬ ‫مثالية‪ .‬يجب عليك اختيار الكربوهيدرات ي‬ ‫بحكمة عن طريق استبدال البطاطس البيضاء العادية‬ ‫(تعت� أطباق البطاطا الحلوة الجانبية من‬ ‫بالبطاطا الحلوة ب‬ ‫‪ Kcal‬أطباقًا ل تُفوت‪ ،‬مقابل ‪ 9‬دراهم فقط)‪ ،‬واستبدال‬ ‫الشوفان رسيع التحض� بالشوفان المجروش‪ ،‬أ‬ ‫والرز‬ ‫ي‬ ‫والمكرونة بالكينوا والحنطة السوداء‪.‬‬

‫أعد عقارب الساعة إىل الوراء‬

‫‪1‬‬

‫‪3‬‬

‫لك ل تقهرك الشيخوخة وأمراض القلب‬ ‫تناول الطعام ي‬ ‫والرسطان‪ ،‬وذلك باختيار أ‬ ‫الطعمة الغنية بمضادات‬ ‫أ‬ ‫الكسدة‪ .‬تعمل هذه العنارص الغذائية الفائقة عىل إيقاف‬ ‫أ‬ ‫ف‬ ‫الجذور الحرة ي� الجسم عن إحداث الكسدة والتلف‬ ‫الخلوي الذين يرتبطان ارتباطًا قويًا بالمرض‪ .‬اعتمد عىل‬ ‫أ‬ ‫والكاىل والسبانخ‬ ‫المعالجة مثل التوت‬ ‫الطعمة الفائقة يغ� ُ‬ ‫ي‬ ‫أ‬ ‫ف‬ ‫والبوركوىل والشاي الخرص والطماطم‪ ،‬أو اطلب سلطة‬ ‫ي‬ ‫أ‬ ‫درهما)‬ ‫البطاطا الحلوة والفوكادو والكينوا من ‪ً 32( Kcal‬‬ ‫لتحصل عىل أمثل وجبة مضادة أ‬ ‫لالكسدة‪.‬‬

‫‪٧٥‬‬

‫‪SFME‬‬

‫‪4‬‬

‫الزانيا يك كال الخالية من المعكرونة‬

‫نعم لمنتجات أ‬ ‫اللبان‬

‫أصبح التوقف عن تناول منتجات أ‬ ‫اللبان جز ًءا من الحميات القاسية المبتدعة ف ي� السنوات‬ ‫أ‬ ‫أ‬ ‫ف‬ ‫تعا� من حساسية مفرطة لمنتجات اللبان‪ ،‬يمكنك الستمتاع‬ ‫ال ي‬ ‫خ�ة‪ ،‬لكن إذا لم تكن ي‬ ‫أ‬ ‫بتناول مجموعة متنوعة من منتجات اللبان قليلة الدسم كجزء من حميتك الغذائية‬ ‫الصحية‪ .‬وتحتوي منتجات أ‬ ‫ئيسيا للكالسيوم‪ ،‬عىل‬ ‫اللبان‪ ،‬برصف النظر عن كونها‬ ‫ً‬ ‫مصدرا ر ً‬ ‫ال� ي ف‬ ‫وت�‪ ،‬وهي طريقة رائعة ليحصل جسمك عىل الفيتامينات “ب” و”د” إذا كنت‬ ‫بعض ب‬ ‫ف‬ ‫ف‬ ‫ف‬ ‫تعا� حساسية مفرطة تجاهها‪ ،‬فاحرص‬ ‫تق� ي‬ ‫الكث� من الوقت ي� الشمس‪ .‬وإذا كنت ي‬ ‫ل ي‬ ‫ف‬ ‫ف‬ ‫عىل الحصول عىل الكالسيوم من الخرصوات الورقية الخرصاء والبقوليات والسمك‪ ،‬مثل‬ ‫السلمون والتونة‪.‬‬

‫أ‬ ‫ساس‬ ‫متعدد المهام ال ي‬

‫كينوا و أفوكادو و بطاطس حلوة‬

‫لورا سميث‬

‫‪ Kcal Extra‬خبرية التغذية يف‬

‫‪5‬‬

‫ال�وتينات ببساطة هي لبنات بناء الحياة‪ ،‬فهي بالغة‬ ‫تعد ب‬ ‫أ‬ ‫الهمية لجميع العمليات الحيوية ف ي� جسمك بد ًءا من إنشاء‬ ‫خاليا جديدة ووصول ً إىل المحافظة عىل جلدك وشعرك‬ ‫وأظافرك ف ي� حالة جيدة‪ .‬وليست اللحوم والدواجن فحسب هي‬ ‫وت�‪ ،‬إنما يمكنك الختيار من ي ف‬ ‫ال� ي ف‬ ‫ب� المأكولت البحرية‪،‬‬ ‫مصدر ب‬ ‫المعالجة‪،‬‬ ‫والفاصوليا والبازلء‪ ،‬والبيض‪ ،‬ومنتجات الصويا ُ‬ ‫ل� حاجتك‪ .‬لم ل تُتح‬ ‫والمكرسات والبذور للحصول عىل ما يُ ب ي‬ ‫ال� ي ف‬ ‫وت� مع حساء‬ ‫الفرصة شلرسكة ‪ Kcal‬أن تُمدك باحتياجاتك من ب‬ ‫درهما) متبو ًعا بطبق اللحم البقري بالتوابل العشبية‬ ‫عدسها (‪ً 16‬‬ ‫درهما)؟‬ ‫إ‬ ‫يطاىل (‪ً 42‬‬ ‫ال ي‬

‫مخفوقات صحية‬

‫يف‬ ‫ل�ا هانكوكس‬

‫مديرة التدريب والسباحة الوطنية ف ي�‬ ‫الرسق أ‬ ‫فيتنس يف�ست ش‬ ‫الوسط‬

‫فضبط وضع ذراعيك‬ ‫الصدر‬ ‫ي� سباحة ّ‬

‫’‪‘Y‬‬

‫’‪‘I‬‬

‫‪SFME‬‬

‫‪٧٦‬‬

‫‪Trainer‬‬ ‫‪TRAINER‬‬

‫يف‬ ‫الذراع� ف ي� سباحة الصدر‬ ‫سحب‬

‫دائما ما يبقى الذراعان ف ي� سباحة الصدر المؤداة بشكل صحيح أمام الجسم‪ .‬وهناك بصورة‬ ‫ً‬ ‫أساسية ثالث مراحل ف ي� سحبها‪:‬‬

‫‪ 1‬الحركة للخارج‬

‫تعد بمثابة إعدا ًدا لحركة ش‬ ‫يف‬ ‫متجهت�‬ ‫دفعا للداخل‪ .‬مع بدء السباح ف ي� السحب‪ ،‬تكون اليدان‬ ‫أك� ً‬ ‫للخارج أ‬ ‫ولعىل قليال ً لتتفاعل بأفضل شكل مع التدفق المقابل من المياه‪ .‬قد يُوصف الجسم بأنه‬ ‫يتخذ الشكل “‪ ”Y‬ف ي� نهاية الحركة للخارج هذه‪.‬‬

‫‪ 2‬الحركة للداخل‪.‬‬

‫غ� اليدان والساعدان اتجاههما نحو الداخل و”يتقارب” المرفقان لتحقيق ذلك‪ .‬يجب أن يُثبت‬ ‫تُ ي ّ‬ ‫السباح يديه ف� الماء ويسحب نفسه إىل أ‬ ‫المام‬ ‫ي‬

‫‪ 3‬العودة‬

‫النسيا�‬ ‫النسيا� أحد أهم أجزاء فرصبة السباحة‪ .‬يضمن وضع الخط‬ ‫تعت� العودة إىل وضع الخط‬ ‫ب‬ ‫بي‬ ‫بي‬ ‫ف‬ ‫بالضافة إىل حصولك عىل امتداد كامل‪.‬‬ ‫قطعك أطول مسافة ممكنة من جراء رصباتك إ‬ ‫لالمام‪ ،‬يستمر الجذع ف� التقدم إىل أ‬ ‫الكتف� والمواصلة أ‬ ‫يف‬ ‫المام عىل سطح‬ ‫مع حركة اليدين أسفل‬ ‫ي‬ ‫أ‬ ‫الماء مع اندفاع جسم السباح إىل المام‪ .‬وقد يُوصف هذا بالشكل “‪ ”I‬عند العودة إىل وضع الخط‬ ‫النسيا� ‪.‬‬ ‫بي‬

‫توقيت ف‬ ‫ال�بة – سحب ‪ -‬تنفس – ف�بة – انزلق‬

‫طبيعيا من جراء الحركة للداخل خالل سحب الذر ي ف‬ ‫اع�‪ ،‬يستطيع السباح التنفس‬ ‫مع ارتفاع الجسم‬ ‫ً‬ ‫مع علو الفم عن السطح والدفع باليدين والساعدين إىل أ‬ ‫ف‬ ‫المام‪ .‬يبدأ العقبان ي� الرتفاع استعدا ًدا‬ ‫ف‬ ‫ت‬ ‫تقريبا‪.‬‬ ‫ال� ستبدأ عند اكتمال الندفاع ً‬ ‫للرصبة ي‬ ‫ف‬ ‫ف‬ ‫تذكر أن الرصبة ل تؤدي إىل بدء اندفاع‪ .‬لكنها تعمل عىل المحافظة عليه‪ ،‬وتساعد ي� بقاء السباح‬ ‫ح� ف‬ ‫قص�ة ت‬ ‫النسيا� ت‬ ‫يتس�‬ ‫عىل سطح الماء أو بالقرب منه‪ .‬يجب الحفاظ عىل وضع الخط‬ ‫لف�ة ي‬ ‫بي‬ ‫للجسم التقدم قبل بدء ف‬ ‫الرصبة التالية‪.‬‬ ‫أك� أ‬ ‫ف‬ ‫يعد أحد ش‬ ‫الخطاء شيو ًعا � سحب الذر ي ف‬ ‫كث�ا‪ .‬وقد‬ ‫ي‬ ‫اع� هو سحبهما للخلف أسفل الجسم ي ً‬ ‫أ‬ ‫ف‬ ‫ف‬ ‫اع� لمسافة أطول لالمام تحت الماء‪ ،‬مما يؤدي إىل زيادة السحب ومن‬ ‫يتسبب هذا ي� امتداد الذر ي‬ ‫َّثم إبطائك‪.‬‬

‫’‪‘I‬‬

‫‪٧٧‬‬

‫‪SFME‬‬

‫’‪‘SHOOT‬‬

‫ت‬ ‫تأ� نسبة ‪ 40%‬من قوة‬ ‫فيما يتعلق بسباحة الصدر‪ ،‬ي‬ ‫وتأ� ‪ 60%‬أ‬ ‫ت‬ ‫يف‬ ‫الخرى من سحب‬ ‫الدفع من‬ ‫الساق�‪ ،‬ي‬ ‫الذر ي ف‬ ‫ويعت� توقيت هذين العنرصين مهارة‬ ‫اع� ‪.‬‬ ‫ب‬ ‫مهمة يجب إتقانها لتحقيق أق� قدر من الكفاءة‬ ‫من فرصبة السباحة‪ .‬وبالرغم من أن فرصبة الساق‬ ‫ف‬ ‫ف‬ ‫أن� ف ي�‬ ‫جانبا‬ ‫ب‬ ‫ً‬ ‫تعت� ً‬ ‫حاسما ي� سباحة الصدر‪ ،‬إل ي‬ ‫هذه المقالة سأتحدث عن سحب الذر ي ف‬ ‫اع� وكيفية‬ ‫وضعهما بالشكل الصحيح‪.‬‬

‫‪WATCH LISA SHOW YOU‬‬ ‫‪HOW TO MASTER THE BREAST‬‬ ‫‪STROKE.‬‬

‫’‪‘PULL‬‬

‫‪By STEVEN GILLESPIE‬‬ ‫‪Fitness Manager,‬‬ ‫‪Fitness First,‬‬ ‫‪Motor City‬‬

‫معا‬ ‫الفوز‬ ‫الدرياثلونً‬ ‫تحدي‬ ‫إذا كنت ذا طبيعة تنافسية‪ ،‬وتحب دفع لياقتك إىل‬ ‫مستويات متقدمة‪ ،‬تكون فيتنس يف�ست قد توصلت إىل‬ ‫مرحبا بك ف ي� “تحدي الدرياثلون”‪.‬‬ ‫ال�نامج‬ ‫ب‬ ‫المثاىل بالنسبة لك ‪ً -‬‬ ‫ي‬ ‫يُركز برنامجنا الجديد عىل “النتائج والجوائز والتقدير”‬ ‫ع� المشاركة ف� ثالثة أنشطة متتالية لصحة القلب أ‬ ‫والوعية‬ ‫ب‬ ‫ي‬ ‫الدموية تستند إىل الصالت الرياضية‪ ،‬وهي بالتحديد‬ ‫الم َج ّدف والدراجة وجهاز الجري‪.‬‬ ‫ُ‬ ‫ت‬ ‫المش� ي ف‬ ‫ك� ف ي� التحدي هو التنافس مع أنفسهم‪،‬‬ ‫يكون هدف‬ ‫“ال�ونزية”‬ ‫أول ً من خالل السعي لنيل شهادات الجوائز ب‬ ‫و”الفضية” و”الذهبية” ف� التخصص أ‬ ‫الول ف ي� فئتهم‬ ‫ُّ‬ ‫ي‬ ‫العمرية‪ ،‬والذي يُطلق عليه اسم “السباق الرسيع الفائق”‪.‬‬ ‫و”السباق الرسيع الفائق” يتألف من التجديف أول ً لمسافة‬ ‫‪ 1000‬تم� بأق� رسعة ممكنة‪ ،‬ثم ركوب الدراجات لمسافة‬ ‫ت‬ ‫كيلوم�ات‪ ،‬والنتهاء بالجري الرسيع لمسافة ‪ 1000‬تم� عىل‬ ‫‪٥‬‬ ‫ت‬ ‫ف‬ ‫ف‬ ‫انتقاليت� فقط لمدة دقيقة‬ ‫احت�‬ ‫ي‬ ‫جهاز الجري‪ ،‬وهذا مع اس� ي‬ ‫واحدة لكل منهما ي ف‬ ‫تخصص‪.‬‬ ‫ب� كل ُّ‬ ‫بعد النتهاء‪ ،‬سيتم تقدير الوقت المستغرق إلكمال‬

‫يف‬ ‫يف‬ ‫المحتسبت� للوقت‬ ‫الدقيقت�‬ ‫بالضافة إىل‬ ‫كل نشاط إ‬ ‫ف‬ ‫النتقاىل للوصول إىل وقت أ‬ ‫نها� سيتم تقديره ي� مقابل‬ ‫ي‬ ‫ي‬ ‫عاما وأقل”‪،‬‬ ‫مجموعة من‬ ‫ي‬ ‫المعاي� للفئات العمرية “‪ً 30‬‬ ‫عاما‬ ‫عاما” و”‪ً ٥1‬‬ ‫عاما إىل ‪ً ٥0‬‬ ‫عاما”‪ ،‬و”‪ً 41‬‬ ‫عاما إىل ‪ً 40‬‬ ‫و”‪ً 31‬‬ ‫وأك�”‪ .‬بعد انتهائك من “السباق الرسيع الفائق”‪،‬‬ ‫ب‬ ‫ال� ت‬ ‫ستسعى إىل إكمال فئة “السباق الرسيع” ت‬ ‫س�فع‬ ‫ي‬ ‫مستوياتك أعىل من الفئة السابقة فيما يتعلق بالمسافات‬ ‫أ‬ ‫ف‬ ‫أ‬ ‫يف‬ ‫للمشارك� هو‬ ‫النها�‬ ‫يعت� الهدف‬ ‫الطول ي� كل نشاط‪ .‬ب‬ ‫ي‬ ‫ف‬ ‫الفوز بالجائزة “الذهبية” ي� جميع الفئات‪ ،‬وتتويج ذلك‬ ‫بالفوز بميدالية ذهبية ف� الفئة أ‬ ‫الولمبية‪ .‬ومع ذلك‪ ،‬ل‬ ‫ي‬ ‫تتوقف المتعة عند هذا الحد‪.‬‬ ‫بعد انتهائك من التنافس مع ذاتك ل ُتحدد طريقك‬ ‫أيضا‬ ‫خالل برنامج الجوائز والفئات المختلفة‪ ،‬يوجد ً‬ ‫جدول لدوري سيعمل عىل غرس ي ف‬ ‫م�ة تنافسية ف ي�‬ ‫أ‬ ‫نادي فيتنس فرست لديك‪ .‬ش‬ ‫سننرس كل أسبوع الوقات‬ ‫المستغرقة عىل لوحة الدوري بالصالة الرياضية لتتمكن‬ ‫من رؤية وضعك ف ي� مقابل أصدقائك ف ي� ناديك‪.‬‬ ‫‪SFME‬‬

‫‪٧٨‬‬

‫‪TRAINER‬‬

‫تشغيل‬ ‫‪ 1‬كم‬

‫ركوب الدراجات‬ ‫‪ ٥‬كم‬

‫تجديف‬ ‫‪ 1‬كم‬

‫ا لفا ئز ين‬

‫‪WATCH STEPHEN TAKE YOU‬‬ ‫‪THROUGH THE STEPS OF THE‬‬ ‫!‪DRIATHLON CHALLENGE‬‬

‫‪٧٩‬‬

‫‪SFME‬‬

‫ننا نهدف إىل أن يكون تحدي الدرياثلون برنامجا مستمرا ف� المستقبل القريب‪ ،‬وقد رأينا فعال ف� نوادينا التجريبية أ‬ ‫الربعة (برجمان‪،‬‬ ‫ً‬ ‫ًي‬ ‫ً ي‬ ‫سي�‪ ،‬والواحة ت‬ ‫ت‬ ‫وتنافس وممتع للغاية‪ ،‬ورائع بشكل ل يُصدق لكل أولئك الذين شاركوا فيه‬ ‫حفز‬ ‫م‬ ‫نامج‬ ‫سن�‪ ،‬وميدوز) أن بال� ُ‬ ‫ي‬ ‫وموتور آ ي‬ ‫ت‬ ‫ح� الن‪.‬‬ ‫ف‬ ‫يف‬ ‫الموظف� ي� فيتنس يف�ست لديك لتعرف كيفية‬ ‫مهتما بالرتقاء بلياقتك إىل مستويات متقدمة‪ ،‬يُرجى التحدث إىل أحد‬ ‫إذا كنت ً‬ ‫ت‬ ‫الش�اك والنضمام للمتعة!‬

‫‪Trainer‬‬

‫خرق‬ ‫الخرافات‬

‫‪By BANIN SHAHINE‬‬

‫الكث� من المعلومات الغذائية ول ندري ما الذي يجب أن نُصدقه‪ ،‬إليك‬ ‫بسبب أننا نسمع ي‬ ‫بعض الحقائق عن خرافات شائعة لتتأكد من أنه ل يتم خداعك بمعلومات خاطئة‪.‬‬

‫‪Nutrition Fitness Manager,‬‬ ‫‪Fitness First Middle East‬‬

‫من الجيد اتباع إحدى الحميات القاسية المبتدعة‪ ،‬فهي تُنقص ف ف‬ ‫قص�‬ ‫وز� ي� وقت ي‬ ‫ي‬

‫‪MYTH‬‬

‫الكث� من الحميات القاسية المبتدعة من ِقبل أشخاص ل يملكون لها أية أدلة علمية‪ .‬عند سعيك‬ ‫‪ fact‬يتم إعداد ي‬ ‫ش‬ ‫�ء واحد يجب عليك اتباعه‪ :‬تناول الطعام الصحي وممارسة التمارين الرياضية‪.‬‬ ‫إلنقاص وزنك‪ ،‬لديك ي‬

‫‪MYTH‬‬

‫يعمل الجريب فروت والكرفس وحساء الكرنب عىل حرق الدهون وإنقاص الوزن‬

‫‪ fact‬يؤسفنا أن نقول لك أنه ليس هناك أغذية خارقة تساعد عىل حرق الدهون أو فقدها‪ .‬لكن‪ ،‬وكما ذكرنا‬ ‫يعت� تناول الطعام الصحي وممارسة التمارين الرياضية هو الطريق إلنقاص الوزن‬ ‫أعاله‪ ،‬ب‬

‫تع� مثل هذه العبارات أن تلك أ‬ ‫ف‬ ‫ف‬ ‫ويمكن� تناولها بشكل منتظم‬ ‫الطعمة صحية‬ ‫“خال من الدهون”‬ ‫ٍ‬ ‫ٍ‬ ‫ي‬ ‫و”خال من السكر”؛ ي‬ ‫ل‪ ،‬يجب أل تنخدع بهذه الدعاءات الصحية أو الغذائية‪ ،‬ففي بعض أ‬ ‫الحيان‬ ‫‪ fact‬يُضيف ُمص ِّنعوها مكونات يغ� صحية إليها ُليعوضوا نكهة المكونات المفقودة‪.‬‬

‫‪MYTH‬‬

‫يعمل الموز عىل زيادة وزنك‪ ،‬وعليك تجنب تناوله خاصةً إن كنت تحاول إنقاص وزنك‬

‫وال� ي ف‬ ‫وت� والبوتاسيوم‪،‬‬ ‫‪ fact‬ل‪ ،‬ل يعمل الموز عىل زيادة وزنك‪ .‬بل إنه من المصادر العظيمة للكربوهيدرات ب‬ ‫كث�ة أخرى‪.‬‬ ‫المثىل بعد ممارسة التمارين الرياضية لما فيه من فوائد ي‬ ‫ب‬ ‫ويعت� من الوجبات الخفيفة ُ‬

‫الدم‬ ‫يؤدي البيض‪ ،‬وبخاصة صفاره‪ ،‬إىل رفع‬ ‫كوليست�ول َّ‬ ‫ي‬

‫‪MYTH‬‬

‫أ‬ ‫ت‬ ‫يف‬ ‫فيتام� أ“د”‬ ‫ال� تحتوي عىل‬ ‫‪ fact‬صفار البيض هو الجزء الذي توجد فيه جميع فالعنارص الغذائية‪ .‬وهو أحد الغذية القليلة ي‬ ‫أ‬ ‫وفيتام� “أ” والزنك والمغنيسيوم والعديد من العنارص الغذائية الساسية الخرى‪.‬‬ ‫بالضافة إىل فيتامينات “ب”‬ ‫الطبيعي‪ ،‬إ‬ ‫ي‬ ‫الدم‪.‬‬ ‫أسبوعيا ل يؤدي إىل رفع‬ ‫كث�ة أن تناول ما يصل إىل ‪ 5‬بيضات‬ ‫كوليست�ول َّ‬ ‫ي‬ ‫وقد أظهرت دراسات ي‬ ‫ً‬

‫‪MYTH‬‬

‫ل بأس بتفويت بعض الوجبات‬

‫بالمزيد من الجوع‬ ‫أبدا تفويت وجبات بغرض خفض استهالك السعرات الحرارية‪ .‬فتفويت الوجبات سينتهي بك إىل‬ ‫‪ fact‬ل تحاول ً‬ ‫الشعور أ‬ ‫الغذا� ‪ .‬تعد أفضل‬ ‫والفراط ف ي� تناول الطعام ف ي� الوجبات الالحقة‪ .‬وقد يؤدي هذا إىل زيادات ف ي� تخزين الدهون وانخفاض التمثيل‬ ‫إ‬ ‫ي‬ ‫طريقة لتناول الطعام الصحي هي الحفاظ عىل تناول وجبات الفطور والغداء والعشاء وبعض الوجبات الخفيفة الصحية بينها‪.‬‬

‫يجب النتظار لمدة ساعة عىل أ‬ ‫القل لتناول الطعام بعد ممارسة التمارين الرياضية‬

‫‪MYTH‬‬

‫خطأ‪ .‬يجب أن تتناول الطعام ف� ظرف ‪ 45‬دقيقة بعد ممارسة التمارين الرياضية؛ حيث إن جسمك يحتاج إىل ت‬ ‫اس�داد‬ ‫ي‬ ‫التحسن‪ .‬ولذلك‪ ،‬احرص عىل تناول وجبة خفيفة‬ ‫‪ fact‬عافيته بعد التمارين وعضالتك تحتاج إىل التنشيط وتركيب جسمك إىل‬ ‫ّ‬ ‫وال� ي ف‬ ‫والكث� من السوائل‪.‬‬ ‫وت�‬ ‫ي‬ ‫أو وجبة كاملة بعد التمارين الرياضية تشتمل عىل الكربوهيدرات ب‬

‫‪MYTH‬‬

‫المرسوبات الغازية “المخصصة للحمية” أفضل من ش‬ ‫ش‬ ‫المرسوبات الغازية “العادية”‬

‫قد تكون ش‬ ‫المرسوبات الغازية “المخصصة للحمية” خاليةً من السعرات الحرارية‪ ،‬لكنها يمكن أن‬ ‫ت‬ ‫‪fact‬‬ ‫ش‬ ‫الصابة‬ ‫ال� بها سكر‪ .‬إنها تُزيد من مخاطر إ‬ ‫تكون أسوأ لصحتك ومحيط خرصك من المرسوبات ي‬ ‫الكث�‬ ‫وغ� ذلك ي‬ ‫بالرسطان وهشاشة العظام واشتهاء السكر وأمراض الكىل ي‬

‫‪SFME‬‬

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