Sport & Fitness Issue 25

N 0 . 1 H E A LT H , S P O R T & L I F E S T Y L E M A G A Z I N E I N T H E R E G I O N

Sport&Fitness Issue 25

In association with

CULLEN JONES MAKING WAVES DEVELOP SPEED AND POWER LEARN TO LIFT LIKE AN OLYMPIAN

GET A BODY LIKE RONALDO

2014 FIFA WORLD CUP PREVIEW

Face your fears and rise to the challenge

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CONTENTS REGULARS P10 SCENE P15

WARM UP

P121 HEALTH BULLETIN

HEALTH & FITNESS P47 EXPLOSIVE POWER – what and where to focus your workouts to improve your explosiveness P51

CLEAN & PRESS – a step-by-step guide to lifting big

P54 POWER-UP YOUR STRENGTH – a guide to working your upper body to gain more strenght P57 CHEAT MEALS – why it’s ok to cheat – but you’ve got to do it right P5o OBTAIN A FITNESS MODEL BODY – Three key exercises to help you achieve the physique you’ve always dreamed of Px BREATHING TECHNIQUES – how they can help clear your head and clear yourself of insomnia P63 HYDRATE YOURSELF – why it’s so important to remain hydrated P65 FITNESS FIRST NEWS

FEATURES P23 2014 FIFA WORLD CUP PREVIEW PÎo TRAVEL – We take a look at some of the coolest destinations on the planet including Egypt and London.

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

ISSUE No. 25 Published by: Worldwide Sporting Publications Ltd 71992 1663 44+

Published in Dubai by: Prografix, PO Box 24677, Dubai, UAE (Tel) 3785 340 9714+

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

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COVER STORY OLYMPIC GOLD MEDALIST SWIMMER CULLEN JONES GIVES US AN INSIGHT INTO HIS LIFE IN AND OUT OF THE POOL AND TALKS US THROUGH HIS REMARKABLE UPBRINGING.

Or log onto www.facebook.com/ fitnessfirstme

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10 Lighting the way The new oodlights illuminate the action during the 2014 F1 Grand Prix of Bahrain.

SCENE

WARM UP

HEALTH NEWS

YOGA

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ÁÇu{_Ç X% o d ٢٠١٤

12 a grand victory

Silvestre De Sousa acknowledges the crowds after riding African Story to victory at the Dubai World Cup at the Meydan Racecourse, Dubai.

SCENE

WARM UP

HEALTH NEWS

YOGA

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rOE ÑUB Ç

Warm Up Home-grown Superfoods – Dates The humble date is chock full of goodness. Alongside their high levels of dietary fibre, dates are also high in potassium, calcium, iron, phosphorous, manganese, copper and magnesium. They’ve got vitamins A and K and B6 as well as some niacin, pantothenic acid and riboflavin. All these elements combined move to make

dates a very fine snack for your body. Eating them in moderation protects against damage to cells from free radicals, helps prevent stroke, coronary heart disease and the development of prostate, colon, breast, lung and pancreatic cancers. Good things come in small packages!

6 The average office worker spends six hours a day sitting at their desk.

Nutrients on a budget Researchers have analysed more than 40 scientific journal studies to see if canned fruits and vegetables provide the same nutritional benefits as fresh and frozen produce. Cans are often cheaper than fresh or frozen products and the study concluded that not only are canned products on par with fresh and frozen produce nutritionally but in some cases they’re better.

Canned tomatoes, for instance, have more lycopene and more B vitamins.

FEEL THE BURN Completing a 3km run in 10 minutes will burn 254 calories.

The end of the Ice Age?

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he physician who coined the acronym RICE (Rest, Ice, Compression, Elevation) as the way to treat injury has now said that ice actually delays recovery.

Dr Gabe Mirkin came up with the term in 1978 but is now distancing himself from the use of ice as a method of healing after a recent study.

Athletes were asked to exercise with added intensity so they developed severe muscle damage that caused huge soreness. The study found that although cooling with ice delayed swelling, it did not speed for the recover from the muscle damage. The reason behind this is that healing needs some level of inflammation.

In the same way that biological mechanisms

within your immune system kill germs, the process of healing muscle is the same – you use your immunity.

When germs get into your body, your immunity sends cells and proteins into the infected area to kill the germs. When muscles and other tissues are damaged, your immunity sends the same inflammatory cells to the damaged tissue to promote healing.

The inflammatory cells, called macrophages, release a hormone called Insulin-like growth Factor (IGF-1) into the damaged tissues, which helps muscles and other injured parts to heal.

However, applying ice to reduce swelling actually delays healing by preventing the body

from releasing IGF-1.

Applying ice to injured tissue causes blood vessels near the injury to constrict and shut off the blood flow that brings in the healing cells of inflammation. The blood vessels do not open again for many hours after the ice was applied.

However, studies show that applying ice to an injury does reduce pain so it is acceptable to cool an injured body part for short periods after the injury occurs – no more than 10 minutes with a 20 minute break before applying again if necessary. Mirkin’s bottom line with this theory on reducing pain is that there is no reason to apply ice more than six hours after you have injured yourself.

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LATEST REEBOK CLASSICS HIT THE STORES

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HE Reebok Classic SS14 range delivers the iconic and much loved silhouettes that are characteristic of Reebok Classic since the ‘80s, along with stylized updates which keep Classic at the forefront of fashion and style.

Reebok as a brand has a core belief that the collective energy of community is incredibly powerful. Reebok Classic is a fashion and style brand with authentic heritage in fitness and, as such, is focused on sparking the movement and coming together of like-minded and passionate people who embrace originality and take risks.

SS14 sees Reebok Classic re-introduce some of its most iconic silhouettes with authentic bringback colorways (the “OGs”) as well as brand new materials, fabrications and executions.

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INSTA PUMP FURY OG. 2014 sees the 20th Anniversary of one of Reebok Classic’s most iconic and recognisable shoes– the legendary Insta Pump Fury.

A true cult Classic with a futuristic twist and bespoke technology, Reebok will celebrate with the re-release of the original red, yellow and black colorway, the Insta Pump Fury OG. As part of the Insta Pump Fury celebrations, 27 global product collaborations have been created through the Reebok Classic Certified Network.

Colourways include: Black/Hypergreen/RBKred/White The Insta Pump Fury OG is available exclusively at Level Shoe District, the leading footwear destination in the region in The Dubai Mall. RRP AED650. www.levelshoedistrict.com

Warm Up THE HAND OF GOD JUNE 22, 1986, MEXICO CITY, MEXICO.

DID YOU KNOW?

Disgraced after being sent-off as Argentina exited the World Cup to Italy four years earlier, Diego Maradona stole all the headlines in 1986 in Mexico as he lead his nation to glory – but not without controversy. Pitched against arch-rivals England in the quarter finals Maradona broke the deadlock in the 51st minute with an illegal goal, jumping to punch the ball into the net ahead of England goalkeeper and Captain Peter Shilton. In his post-match interview the forward described the moment as “a little with the head of Maradona and a little with the hand of God.” It became known as the ‘Hand of God’ around the world and it took the rivalry between the two football nations to new heights.

Just a few minutes later in the same game Maradona went from the ridiculous to the sublime as he doubled their lead with a goal that was later voted the Greatest World Cup Goal of All Time. He collected a pass inside his own half, dribbled past five players and then Shilton before slotting home.

TIME WARP

The football World Cup was first held in 1930 in Uruguay and was set up by FIFA president Jules Rimet as an invite-only tournament of only 13 teams. Four years later the format saw 16 teams qualify for the tournament – a number which remained until 1982 when the tournament expanded to 24. By the time France came to host the tournament in 1998 FIFA had increased participation to 32 teams and this is the format that has remained in place ever since.

XLIST – WHAT’S HOT IN THE WORLD OF FITNESS GADGETS?

TOMTOM RUNNER GPS

NIKE+ SPORTSWATCH

The first fitness tracker from TomTom is designed for the treadmill and gentle jogs around the block. It’s brilliantly user-friendly with an eye-catching LCD display that lists all the vital stats (pace, distance, speed and calories burned) right where you need them.

Great value for money for the recreational jogger who wants to keep track of everything with one instrument.

The Nike+ Sportswatch looks cool and has some nifty features to go with its sleek design. It’s powered by TomTom and it accurately tracks your run data and then motivates you to do more. It’s got a USB connection to link to a computer so you can upload your stats and there is a groovy social feature which allows you to compare how you have done with your friends.

TIMEX IRONMAN RUN TRAINER GPS The large screen on the Timex Ironman watch is user friendly and it doesn’t sap too much energy as the battery life is eight hours. Water resistant up to 50m it gives updates of pace, distance and heart rate as you move. It can even be set to remind you when to eat and drink and also tests your recovery heart rate.

POLAR RC3GPS HR The digital display on the Polar RC3GPS HR uses an awesome retro style font and the burnt orange plastic strap adds to the overall vintage feel. The features, however, are anything but old-school.

The GPS tracking is present for measuring speed, distance and time while other features include a 5-minute test which works out what areas you need to work on.

LEIKR GPS SPORTSWATCH Featuring a colour screen, the Liekr GPS Sportswatch looks like the kind of instrument you’d find on a NASA rocket to the moon. Its futuristic display looks complicated but it’s all perfectly thought out and includes Wi-Fi capabilities, allowing you to download routes and maps to track your route effectively before setting off.

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Warm Up NEAT tricks to help you stay active Non Exercise Activity Thermogenesis (better known as NEAT) is something we at Sport&Fitness have brought to your attention before, but since the average office worker spends six hours sat at their desk during working hours we feel it deserves to get a lot more attention.

NEAT is a great way of burning off calories – even if it is just done a little at a time. Some NEAT exercises can be done as you’re typing out a long document (even fidgeting in your seat is considered NEAT) while others require you to get up from your seat and move around. Here are three NEAT exercises that will help you pass the time and get your blood pumping and your muscles working. Look out for three more in the next issue

Shadow Box: This might best be done out of the sight of your office colleagues.

Should a deal fall through or your boss shoot down your ideas for a new project, go somewhere private and knock out a few jabs, uppercuts and hooks in a quick-fire succession. Do this for about a minute or two to tone your arms, chest and blow off some steam!

Lean it, baby: Waiting around ahead of a meeting or for your lunch to finish reheating in the microwave? Now is the time to work out the upper arms. Casually lean against the nearest wall, supporting your body with the forearm only. Now lean into the wall until the upper arm almost touches it, and then push away from the wall. Repeat this 10 times or until your lunch finishes – whichever comes first.

Shoulder pinch: Give your back, neck and shoulders a good stretch by holding an imaginary pencil between your shoulder blades. Hold the pose for between 5-10 seconds, release and repeat 15-20 times.

Warm Up

Four key traits you must have to be a successful runner Resilience: You’ve got to be able to bounce back from pain or from a disappointing race finish. Acknowledge why your last race was below par but then move on and focus on your preparation for the next race/training session.

Preparation: You must be prepared for certain situations when competing in a race.

Train your brain and form a plan for every likely eventuality so that you do not get flustered. If you find yourself being overtaken, your plan of action should kick in to stay calm and your pace should adjust accordingly. A plan will help you execute your full potential.

Focus: A mentally tough runner must be

able to focus when faced with distractions of an unexpected circumstance. You’ve got to focus on your goals. When in the last few miles of a marathon when you’re legs are hurting and you want to pack it in – this is the time to focus. Keep your mind on the task in hand – step by step – and you’re more likely to finish the race.

Trust: You’ve got to believe in yourself. Trust your body and trust your training – you need this mental belief in yourself to boost your confidence. Your trust will allow you every opportunity to succeed.

Why the right running shoe is important Picking the correct running shoe for your feet can be a daunting process. It used to be simple. As a child we’d have a pair of trainers that we’d do everything in, now there are shoes for almost every sport and many different varieties to choose from. The biggest thing when buying running shoes is to know what you will be doing in them. Will you jog or run? How many miles will you cover per week? What surface will you run on?

Are you training for a major race? There are running shoes for every type of runner.

Another big factor is to know your running style – is the first point of contact in your technique with the forefoot or the heel? All these things are important factors and buying the incorrect footwear could lead to injuries and set your progress back. Talk to your personal trainer if you have any doubts when it comes to new footwear.

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Health News

Stress may reduce fertility Researches have scientifically proven that high levels of stress can lead to infertility in women so those trying to have a baby should relax and try to keep their stress levels down. The study by the Ohio State University Wexner Medical Center tracked 501 couples for a year and measured their levels of alpha-amylase, an enzyme in saliva that indicates stress.

“The women who had the highest levels of this salivary stress biomarker had a 29% decreased probability of pregnancy over time, and that actually translated into a more than two-fold risk of infertility for them by the end of the study,” said Courtney Lynch, director of reproductive epidemiology at The Ohio State University Wexner Medical Center.

Vitamin E may help Alzheimer’s patients While there is no complete cure for Alzheimer’s, nor is there an effective method of reversing its many symptoms, a new study in the Journal of the American Medical Association suggests there may be some hope for improvement in sufferers in the form of vitamin E. The study suggested that mild to moderate sufferers benefitted from the vitamin but they cautioned that it isn’t always effective and shouldn’t be universally recommended.

“This is a well done study by a solid research group,” said Maria Carrillo, vice president of Medical and Scientific Relations at the Alzheimer’s Association. “The results are positive enough to warrant more research to replicate and confirm these findings, but should not change current medical practice. No one should take vitamin E for Alzheimer’s except under the supervision of a physician.”

Air pollution linked to 7m annual premature deaths The World Health Organisation has recently estimated that in 2012 around 7 million people died – one in eight total global deaths – as a result of air pollution exposure.

Their findings are more than double previous estimates and it states that air pollution is now the single largest environmental health risk in the world.

The new estimates are based on better knowledge about diseases caused by air pollution and also based upon better assessment of human exposure to air pollutants through improvements in technology which have enabled scientists to make a more detailed analysis.

“The risks from air pollution are now far greater than previously thought or understood, particularly for heart disease and stroke,” said Dr Maria Neira, Director of the World Health Organisation’s Department for Public Health, Environmental and Social Determinants of Health. “Few risks have a greater impact on global health today than air pollution; the evidence signals the need for concerted action to clean up the air we all breathe.”

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EVENT FOCUS

FIFA World Cup Preview

SIXTY four years have passed since Brazil last hosted the World Cup and the football-mad nation is finally ready to again welcome people from around the world into its diverse culture for a festival of sun, sea and most importantly – football.

Let Sport & Fitness take you through a guided tour of what is set to be one of the greatest World Cups in recent memory.

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The Groups After months of preparation, the assembled World Cup hopefuls will play three matches which will decide whether or not they progress to the knockout stages. The latter stages is when anything can happen but the all-important group matches are an intriguing prospect with every team having almost seven months to weight up their opposition. As usual there are a few groups with some heavily fancied favourites while there are others where any one of the four teams could progress.

A

GROUP

BRAZIL Key Players: Fred, Neymar Likely Formation: 4-2-3-1 Coach: Luiz Felipe Scolari Tournament best: Winners 5 times

CROATIA Key Players: Srna, Modric Likely Formation: 4-4-2 Coach: Niko Kovac Tournament best: Third (‘98)

MEXICO Key Players: Hernandez, Dos Santos Likely Formation: 5-3-2 Coach: Miguel Herrera Tournament best: QF (‘70, ‘86)

CAMEROON Key Players: Song, Eto’o Likely Formation: 4-2-3-1 Coach: Volker Finke Tournament best: QF (’90)

BB

GROUP

SPAIN Key Players: Xavi, Alba Likely Formation: 4-2-3-1 Coach: Vicente del Bosque Tournament best: Winners (2010)

C

NETHERLANDS Key Players: Van Persie, Sneijder Likely Formation: 4-2-1-3 Coach: Louis van Gaal Tournament best: Runner-up 3 times

CHILE Key Players: Sanchez, Vidal Likely Formation: 4-2-3-1 Coach: Jorge Sampaoli Tournament best: Third (‘62)

AUSTRALIA Key Players: Jedinak, Cahill Likely Formation: 4-2-3-1 Coach: Ange Postecoglou Tournament best: 2nd round (2006)

GROUP

COLOMBIA Key Players: Martinez, Falcao Likely Formation: 4-2-2-2 Coach: Jose Pekerman Tournament best: 2nd round (’90)

GREECE Key Players: Kargounis, Mitroglou Likely Formation: 4-5-1 Coach: Fernando Santos Tournament best: Grp Stage (‘94, ‘10)

IVORY COAST Key Players: Yaya Toure, Bony Likely Formation: 4-3-3 Coach: Sabri Lamouchi Tournament best: Grp stage (‘06, ’10)

JAPAN Key Players: Yoshida, Kagawa Likely Formation: 4-2-3-1 Coach: Alberto Zaccheroni Tournament best: 2nd round (‘02, ‘10)

GROUP GROUP

URUGUAY Key Players: Suarez, Forlan Likely Formation: 4-3-3 Coach: Oscar Washington Tabarez Tournament best: Winners (’30, ’50)

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ITALY Key Players: Marchisio, Balotelli Likely Formation: 4-5-1 Coach: Cesare Prandelli Tournament best: Winners 4 times

ENGLAND Key Players: Hart, Rooney Likely Formation: 4-3-3 Coach: Roy Hodgson Tournament best: Winners (‘66)

COSTA RICA Key Players: Ruiz, Campbell Likely Formation: 5-4-1 / 3-4-3 Coach: Jorge Luis Pinto Tournament best: 2nd round (’90)

DB

EVENT FOCUS

E

GROUP

SWITZERLAND Key Players: Shaqiri, Inler Likely Formation: 4-2-3-1 Coach: Ottmar Hitzfeld Tournament best: QF (’34, ’38, ’54)

ECUADOR Key Players: Caicedo, Valencia Likely Formation: 4-4-2 Coach: Reinaldo Rueda Tournament best: 2nd round (‘06)

FRANCE Key Players: Pogba, Benzema Likely Formation: 4-3-3 Coach: Didier Deschamps Tournament best: Winners (’98)

HONDURAS Key Players: Bengston, Palacios Likely Formation: : 4-5-1 Coach: Luis Fernando Suarez Tournament best: Grp stage (’82, ‘10)

GROUP GROUP

ARGENTINA Key Players: Messi, Aguero Likely Formation: 4-3-2-1 Coach: Alejandro Sabella Tournament best: Winners (’78, ’86)

BOSNIA-HERZEGOVINA Key Players: Begovic, Dzeko Likely Formation: 4-3-3 Coach: Safet Susic Tournament best: Debut

IRAN Key Players: Dejagah, Nekounam Likely Formation: 4-4-2 Coach: Carlos Queiroz Tournament best: Grp stage 3 times

NIGERIA Key Players: Obi Mikel, Obinna Likely Formation: 4-3-3 Coach: Stephen Keshi Tournament best: 2nd round (’94, ’98)

FB

GROUP

G

GERMANY Key Players: Ozil, Lahm Likely Formation: 4-2-3-1 Coach: Joachim Low Tournament best: Winners (’54, ’74, ’90)

PORTUGAL Key Players: Ronaldo, Pepe Likely Formation: 4-3-3 Coach: Paulo Bento Tournament best: Third (’66)

GHANA Key Players: Muntari, Gyan Likely Formation: 4-4-2 Coach: James Kwesi Appiah Tournament best: QF (2010)

USA Key Players: Dempsy, Donovan Likely Formation: Coach: Jurgen Klinsmann Tournament best: Third (’30)

GROUP GROUP

BELGIUM Key Players: Kompany, Hazard Likely Formation: 4-3-3 Coach: Marc Wilmots Tournament best: Fourth (’86)

Dates For Your Diary

ALGERIA Key Players: Bentaleb, ooooo Likely Formation: 4-4-2 Coach: Vahid Halilhodzic Tournament best: Grp stage 3 times

June 12 June 13 - 26 June 28 – July 1 July 4 & 5 July 8 & 9

RUSSIA Key Players: Ignasevich, Dzagoev Likely Formation: Coach: Fabio Capello Tournament best: Fourth (’66)

Opening game Brazil vs Croatia Group Stage matches Round of 16 matches Quater Finals Semi Finals

KOREA REP. Key Players: Lee, Park Likely Formation: Coach: Hong Myung-bo Tournament best: Fourth (2002)

HB

WORLD CUP FINAL

13 JULY

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ONES TO

WATCH

7KH DELOLW\ WR JHW IDQV RII WKHLU VHDWV LQ DQWLFLSDWLRQ DQG H[SHFWDWLRQ LV D UDUH JLIW 2QO\ D KDQGIXO RI IRRWEDOOHUV DUH FDSDEOH DQG WKH\ FRPH IURP DOO IRXU FRUQHUV RI WKH JOREH 7KDQNIXOO\ IRU RQH PRQWK RQO\ WKH\ÙOO DOO EH LQ RQH SODFH DQG WKH\ÙOO DOO EH GHVSHUDWH WR SHUIRUP DW WKLV \HDUÙV ),)$ :RUOG &XS Lets take a look at who is set to shine during this festival of football.

Lionel Messi - Argentina Big things are expected of the four-time FIFA World Player of the Year. Messi has arguably already cemented himself as one of the greatest to play the game but despite his incredible individual record a World Cup title eludes him. Maradona virtually carried an average Argentina side to the title in 1986 and a repeat performance from Messi would dismiss any doubts about his standing in the game. He poses incredible dribbling skills, patience, vision, clinical ďŹ nishing and a low centre of gravity that makes him diďŹƒcult to knock o the ball. Sounds a lot like Maradona when you say it like that‌ Int. Caps: 83. Int. Goals: 37

Neymar - Brazil The host nation’s hopes rest on the slender shoulders of the 22-yearold who left the domestic league in Brazil to join European giants Barcelona last year. The superstar-in-waiting stole the show as Brazil downed Spain in the Confederations Cup ďŹ nal last summer and he impressed a few of his future teammates at Barca in the process. The silky frontman came from Santos – the club where Brazil’s favourite son Pele played for the majority of his career – and big things are expected of him on the biggest stage of all.

A regular in the engine room of the Spanish National side for around eight years, Iniesta scored the winner in the 2010 World Cup Final which secured Spain’s historic ďŹ rst triumph. With the ball seemingly glued to his feet, the diminutive midďŹ elder is as comfortable playing a defence-splitting pass as he is dribbling past the opposition into dangerous areas. One of the ďŹ nest midďŹ elders of his generation.

The lightning-quick forward has been a mainstay in Bayern Munich’s attack during their recent rise back to the upper echelons of European football.

With one of the deadliest left feet in the world, Robben has been terrorizing defences on his way to winning the league in England, Spain and Germany with Chelsea, Real Madrid and Munich and in 2012/13 he helped the German giants win the Champions League with the winning goal in the ďŹ nal.

Int. Caps: 95. Int. Goals: 10

Int. Caps: 73. Int. Goals: 22

Int. Caps: 47. Int. Goals: 30

Andres Iniesta - Spain

Eden Hazard - Belgium Over the past few years Belgium have been slowly producing some of the ďŹ nest players in Europe and in Eden Hazard they have one of the most gifted forwards in the game. Capable of great things with either foot, the majority of Belgium’s attacking play will go through the sprightly Chelsea man. If he ďŹ nds some form, Belgium could well be the tournament’s surprise package.

Int. Caps: 43. Int. Goals: 5

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Arjen Robben Netherlands

EVENT FOCUS

Cristiano Ronaldo Portugal The Portuguese Captain is the focal point for club and country. A perfect physique for football, the 29-year-old has matured into one of the most gifted players in the game with a goal record at Real Madrid which is simply astonishing. At the time of writing he has bagged 188 times in 173 La Liga and Champions League games for Madrid.

Like Messi, he has domestic titles galore including a Champions League win with Manchester United in 2008 but can he lead Portugal to a first World Cup title?

Int. Caps: 109. Int. Goals: 49

Luis Suarez - Uruguay

Daniel Sturridge - England With Wayne Rooney having never scored a World Cup goal in his career it seems the burden for goals might lie at the dancing feet of Liverpool’s Daniel Sturridge. The forward has blossomed this past year under the leadership of Brendan Rodgers and has earned the right to lead the line for England with countless sterling performances. Raw pace, a deadly left foot and a keen eye for goal, Sturridge seems to have found the right club at Liverpool and is reaping the rewards of playing regularly.

Int. Caps: 10. Int. Goals: 3

Yaya Toure - Ivory Coast Yaya Toure has been the driving force behind Manchester City’s surge towards a second English Premier League title in three years. The 31-year-old has hit his peak and at the time of writing is City’s top league goal scorer with 19, three clear of Sergio Aguero – no mean feat for a midfielder. He has weighed in with crucial goals as City’s talisman and for his country he has played in five Africa Cup of Nations and two World Cups.

The mercurial Suarez top-scored in the South American qualification section for the World Cup with 11 goals but they still needed to beat Jordan in a play-off to finally qualify. Top scorer in the English Premier League ahead of his Liverpool team-mate Daniel Sturridge, Suarez has the ability to ghost past players, finish with his left or right foot and has the technique to take the opposition out of the game with a cute flick or a neat turn. Controversy is never far from the former Ajax man and he was labeled a villain at the last world cup after a deliberate handball in the quarterfinal stopped a certain winning goal for Ghana.

Int. Caps: 77. Int. Goals: 39

Int. Caps: 82. Int. Goals: 16

Mario Balotelli - Italy Something of an enigma, the one thing about Mario Balotelli that can not be denied is that on his day he can be simply unplayable. The Milan striker is fast, strong, technically astute and has one of the most fearsome long shots in the game. His linkup play is often overlooked because the focus tends to shift to his more spectacular achievements. He holds the key to Italy’s hopes.

Int. Caps: 29. Int. Goals: 12

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EVENT FOCUS

Guide to

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Manaus Fortaleza Natal Recifea

Salvador

Cuiaba

Brasilia About the hosts:

Belo Horizonte

Population: 201 million Total area: 8.5m square km Capital City: Brasilia Largest City: Sao Paulo Currency: Real (BRL) Exchange rate: $1 = 2.2BRL Language: Portuguese

Recife Rio

Sao Paulo

Curitiba Porto Aleagre

Sao Paulo Arena De Sao Paulo

Belo Horizonte Estadio Mineirao

Natal Estadio Das Dunas

Salvador Arena Fonte Nova

Manaus Estadio Amazonia

Curitiba Estadio Da Baixada

Capacity: 65,807 Altitude: 792m (2,598ft)

Capacity: 62, 547 Altitude: 800m (2,624ft)

Capacity: 42, 086 Altitude: 45m (148)

Capacity: 48,747 Altitude: Sea Level

Capacity: 42, 374 Altitude: 72m (236ft)

Capacity: 41,456 Altitude: 920m (3,018ft)

Rio de Janeiro Estadio Do Maracana

Brasiia Estadio Nacional

Fortaleza Estadio Mineirao

Recife Arena Pernambuco

Cuiaba Estadio Pantanal

Porto Alegre Estadio Beira-Rio

Capacity: 76,804 Altitude: Sea Level

Capacity: 68,009 Altitude: 1,172m (3,845ft)

Capacity: 64, 846 Altitude: Sea Level

Capacity: 44,248 Altitude: Sea Level

Capacity: 42,968 Altitude: 165m (541ft)

Capacity: 48, 849 Altitude: 47m (154ft)

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Cullen Jones Speedo Ambassador CULLEN JONES talks exclusively to Mike Gallemore about what it takes to be a top level swimmer, his determination to introduce the sport to all ethnic communities, and how a near death experience acted as the catalyst for it all.

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Photo credits: Carlos Serrao for Speedo, USA & Getty Images

CULLEN Jones is one of the hottest sprint swimmers in the world. In a traditionally white dominated sport he has blazed a trail for African Americans. Competing alongside Jason Lezak, Garret Weber-Gale and the legendary Michael Phelps he won gold at the 2008 Beijing Olympics after winning the 4 x 100 metre relay in a world record time of 3:08.24 and in London 2012 he added another gold in the 4 x 100 metre medley, silver in the 4 x 100 metre freestyle and an individual silver in the 50 metre freestyle.

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CULLEN JONES MAKING WAVES

I

’ve enjoyed a lot of success on the world stage as an Olympic Gold Medal swimmer but I almost drowned at the age of five. My parents took me to a local splashdown water park, expecting us to have a nice fun day out. I’d always loved being in the water, although I had never had any formal lessons.

I ended up going down the ride, being fully supervised with my Mom and Dad looking on, and I finished up coming down this tube the wrong way up and splashing into a huge pool of water. Fortunately, I was rescued from the pool and although I was in a bad way, it wasn’t fatal.

The experience of nearly drowning made me a little apprehensive about going near water again for quite a while. My Mom and Dad got me some formal swimming lessons and I’ve got to say I was very nervous to begin with.

I guess most parents would have taken the view that they should shield their kids from the water after that sort of experience but my parents were determined that I should overcome my fears. They considered that swimming lessons were better than trying to keep me away from water.

After about a year or so I started to feel a bit more comfortable about being in the water and at the age of eight I was starting to swim. I thought swimming was really

The Early Days Olympic Gold Medal swimmer Cullen Jones moved to Irvington, New Jersey, USA, while in elementary school.

He learned to swim after he was rescued from a neardrowning at a splash-down pool. His parents insisted he took swimming lessons to overcome any fear of the water caused by the incident. As one of swimming’s most prominent stars he now campaigns for making kids water safe.

Jones is only the second African-American to hold or share a world record in swimming, after Anthony Ervin. He is also only the third African-American to make the U.S. Olympic swimming team, after Ervin and Maritza Correia.

cool and that this was what I wanted to do. My Dad was a keen basketball fan. He had a basketball in my hand from the age of about one. He was a good basketball player and he wanted me to follow in his footsteps. He had played a lot of basketball and expected me to do the same but by the time I was at college I was hooked on swimming – I loved it as a sport.

I played basketball at high school and I managed to make the team. But, eventually, I had to make a difficult decision, one way or the other, basketball or swimming. Both sports clashed in my schedule. I just loved the sport of swimming – so swimming won.

I think that what convinced me to concentrate on my swimming was that I went to a swimming event and there was one kid there I used to race against who kept beating me. I was getting mad and very angry with myself about it. I said to my Mom, ‘how do I beat this kid?’ At that point swimming really took over and I became much more competitive.

I loved swimming races and I loved practising and just being in the water but I was certainly no child prodigy. Although I loved the sport I never considered myself to be an outstanding swimmer. My coaches may have seen a little natural talent in my swimming but at that stage it was just a sport I liked to do. I was getting the pink and purple ribbons but I still didn’t take it seriously at that stage.

It took a lot of time and hard work before I realised I could make a name for myself as a swimmer. I guess my parents could see things a little better than I could. With me being only one of two or three African

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CULLEN JONES MAKING WAVES

Americans on the pool deck my Mom and Dad could see and hear things about me that I hadn’t paid any attention to.

As I got better and better my parents told me that some parents had been getting upset about an African-American doing so well, making comments about being black, but my Dad said that they were only saying that because I was beating their kids in the pool. I guess that being a target as an African-American for these parents hurt, but it gave me an even greater motivation to beat them all the more.

When it comes to sport and you’re just one man up there, and there’s no team involved, you’ve just got to be competitive.

You’ve got to have a kind of boxer’s mentality. It’s him or me. ‘You can’t afford to lose this,’ is the attitude you have to take.

I’m naturally an extremely humble individual. I’m not one of those people who like to talk about his swimming accomplishments. But when I get on those

I’M NATURALLY AN EXTREMELY HUMBLE INDIVIDUAL. I’M NOT ONE OF THOSE PEOPLE WHO LIKE TO TALK ABOUT HIS SWIMMING ACCOMPLISHMENTS starting blocks I suddenly become a little cocky about myself. It’s that little extra spark it gives you. Great athletes can turn it on and off and that’s how it is. You have to have that self-confidence to succeed.

I know that I’m trying to be the best I can for my own self esteem without particularly trying to make a point for black Americans.

When I’m on the starting blocks I don’t give it a second thought. I think if I did, it would just freak me out.

A lot of people have said to me: ‘What’s it like swimming for your race?’ I’ve got to reply, ‘Whoa, I don’t think like that.’ I’ll just take it one race at a time. I’m just concentrating on getting to the other end of the pool ahead of all the other guys.

I appreciate I’ve made a lot of records but I would definitely say that the 2008 Beijing Olympics 4 x 100 metres freestyle relay was the one achievement that stands out most.

There was so much hype surrounding that event. I’m standing next to Michael Phelps, Garrett Weber Gale and Jason Lezak and the media are saying, ‘this is Michael going

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for his eighth gold medal but he might not make it.’ It wasn’t the greatest 100 freestyle in the world but I gave it everything. To be able to be a part of that team and to win in that kind of fashion in a world record time was unbelievable. It was the greatest thrill of my life.

A close second to that experience was to be able to swim individually at the 2012 Olympic Games in London. It was pretty awesome, winning a Gold Medal in the 4 x 100 metres medley and two Silver Medals.

To be able to swim individually and be out there by yourself is the most nerve wracking feeling in the world. People say, “How did it feel when you heard the crowd yelling, ‘USA –USA!’ Well, you don’t hear the crowd shouting ‘USA-USA’ you just hear noise. That’s all. But to go out there and represent my country on my own was really cool and something I’ll never forget.

I’ve made a lot of changes over the years to my diet and my training regime, particularly prior to the 2012 London Summer Olympics. I think it was all down

to maturity. I knew that I just needed to change things – the way that I was swimming; the things I was eating. I started to look at my diet and my exercises. Any opportunity I got to sit down and talk to a nutritionist, I used to take it, and I’d go to work at the Olympic Training Centre out in Colorado and to California.

I was just trying to live a better, healthier lifestyle. A lot of that came into play. My training was always there. I truly believe in what my coach, David Marsh, says. They call him ‘The Mad Genius,’ because he doesn’t believe in doing anything that’s boring.

He doesn’t like doing the same thing over and over again, back and forth, back and forth. So he tries to make training fresh and fun. He keeps if different. But, don’t get me wrong, it’s still painful.

It’s a combination of things that work – your diet, your training, the consistency of your practice. Having said that, you’ve still got to accept that you have to be willing to make it hurt.

Now, heading towards the 2016 Rio

‘

‘

I GUESS THAT BEING A TARGET AS AN AFRICANAMERICAN FOR THESE PARENTS HURT, BUT IT GAVE ME AN EVEN GREATER MOTIVATION TO BEAT THEM ALL THE MORE.

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SPEEDO® LEADS INNOVATION IN GOGGLES WITH IQ FITTM AND BIOFUSE® A great fit is as important as clear vision when it comes to goggles. That’s why Speedo’s Research and Development team, Aqualab®, has conducted an extensive programme of scanning and analysis so ensure that swimmers can select the correct goggles for their requirements.

Speedo’s hero range of goggles feature IQ Fit technology, comprising an innovative leak-free 3D seal and accurate adjustability, or Biofuse technology, for super soft and flexible goggles that mould and adapt to the face, providing exceptional comfort.

IQ FIT Developed by Speedo’s global research and development team, Aqualab®, IQ Fit is the result of insight gained from extensive global head scanning research, producing goggles perfectly contoured to fit the face which are leak free, reduce marks around the eyes and offer best ever comfort. IQ Fit technology is used on Aquapulse Max goggles, which feature an aesthetic design inspired by sunglasses, Aquapure, a traditionally styled goggle perfect for fitness swimming, and Fastskin3 Elite – a high-performance racing goggle worn by the world’s top swimmers.

Sean Hastings, Vice President of Product and Marketing at Speedo International said: “Speedo is the world’s leading swim brand and we are committed to making it easier for swimmers to shop for goggles. That’s why our pioneering goggles design and appearance in-store reaffirms our reputation for being the most innovative swimwear brand in the world.”

IQ FIT

Speedo Aquapulse Max Mirror A superior fitness goggle offering excellent comfort and vision.

IQ FIT

AED130

AED110

Speedo Aquapure Fit seal technology for ultimate comfort and a secure fit.

IQ FIT

Speedo Fastskin3 Super Elite Mirror Speedo’s fastest, most comfortable racing goggle ever.

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AED350

CULLEN JONES MAKING WAVES

CULLEN’S CAREER HIGHLIGHTS 2012 Olympic Gold Medalist: Men’s 100 × 4m Medley Relay.

2012 Olympic Silver Medalist: Men’s 4 x100m Freestyle Relay.

2012 Olympic Silver Medalist: Individual Men’s 50m Freestyle 5 2009th Place World Championship (50m Freestyle).

2009 American Record: 50m Individual Men’s Freestyle 21.40.

2008 Olympic Gold Medalist: Men’s 4 x100m Freestyle Relay (WR).

2007 World Champion (4 x 100m Freestyle Relay).

2006 Fastest Swimmer in the World (50m Freestyle).

First African-American to break a swimming World Record.

First African-American to win a Gold Medal at the World University Games.

NCAA Champion.

Above:Swimming’s Dream Team of Michael Phelps, Garrett Weber Gale, Cullen Jones and Jason Lezak of the United States pose with their Gold Medals during the presentation ceremony for the Men’s 4 x 100m Freestyle Relay at the 2008 Beijing Olympic Games.

Left: Cullen Jones and his mother, Debra, pictured at a press conference shortly after he became the first African-American to win a swimming Gold Medal.

Olympics, I’m feeling pains in places that I haven’t felt before. It’s hard to train for something that’s two years away but I know I’ve got to be consistent and stay focussed.

When it comes to track athletes there are a lot of guys who hit their peak at 30 or 32. I’ll be 32 when the Brazil Olympics come around so I’ve got high expectations. I’ve performed well on the world stage and I enjoy the experience. I think that Rio is going to be a lot of fun. Working with Speedo is also a lot of fun and very important to me.

My involvement with them came after the London Olympics in January 2013. They really impressed me with how hands on they are.

There’s a lot I’m in sync with Speedo about.

I’ve been with them for more than a year now

and I’m loving it. They’re great people and they’re a great company to work for.

Speedo are the sponsors of our Cullen Jones Diversity Invitational which is an initiative to drive both awareness and the growth of swimming within minority communities throughout the USA. Along with Speedo my goal is to create a multiethnic swimming event with children and parents coming together to learn about the sport, while creating a unified opportunity to learn what swimming is all about.

Young swimmers aged between eight and eighteen of all nationalities and ethnicity will be able to compete against each other while there will also be a parents seminar, hosted by my Mom, Debra, who will lead an educational discussion about the importance of swimming safety for parents.

Coaches and Swimming Directors, including guest coach, Rodney Sellars will be there to talk about best practices and the ways and means of growing and expanding diversity within the sport. There will also be a social media competition among the swimmers. Obviously, as a swimmer I want to

do my own thing but getting kids water safe is one of the biggest things I want to achieve.

As far as making kids water safe is concerned, I’m going to wear that cap for as long as I can.

In achieving all the things I have done I would have say that, more than anything, being persistent has helped me along the way. You should always take the attitude of ‘I can do this.’ Never let anything get in the way. You’ve always just got to work towards your goal.

When it comes to making kids water safe, it really is one of my main goals. It’s a huge problem. In the United States drowning in youngsters below the age of 14 is the second most prevalent cause of death, next to car crashes. A lot of people don’t know that.

Making people aware of the problem is like pushing a very, very heavy ball up a very, very steep hill. We’re taking baby steps right now but we’ve got to be persistent.

It may not happen in my lifetime but we’ve all got to keep on pushing to make it happen. In the decades to come and for future generations, hopefully, we will finally see kids becoming water safe at last.

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SPORT&FITNESS TRAVEL

FAMILY FUN! SUMMER time is approaching and many of us will be jetting off around the globe for some much needed down time. Travelling is easy for the lone ranger or childless couples. Simply pack a few essentials and off you go – the world is your oyster. But when kids come into the equation, finding places that will keep the little ones and teenagers occupied and happy, while also allowing the parents to enjoy their holiday, can be a real ‘head-scratcher’ of a problem.

Hopefully our rundown of some the best family friendly resorts and hotels will take some of the headache away this year…

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Sultan Gardens Resort Sharm El Sheikh, Egypt

T

his resort is so wonderfully charming that a huge number of families who visit return year after year. There are a multitude of activities to keep children of all ages happy such as mini-golf, tennis, basketball, volleyball, football, climbing, gym, a kid’s playground and a whole variety of excellent water sports. The resort is perfectly situated on a beautiful 220 metre stretch of beach opposite Tiran Island on the shimmering Red Sea, with its spectacular coral reefs offering some of the world’s best diving and snorkelling right on your doorstep. There is a floating jetty from which you can snorkel while those who prefer to spend their time around the pool are spoilt for choice with three outdoor pools, one of which is heated. Parents can relax around the quieter pool while the kids love playing in the one that features a spiral water slide.

Most guests at the Sultan Gardens Resort stay on an ‘all-inclusive’ basis, meaning the kids can eat and drink as much as they like and you don’t get any shocks when you go to pay the bill at the end of your holiday. The resort boasts almost a dozen different dining and refreshment options, offering a full range of really high quality local and international cuisine, while there are also some great al a carte options – with the Casa Mia, Italian restaurant, highly recommended.

There is daily and nightly entertainment for young and old with live music, discos and a variety of shows so you’ll never get bored.

A special mention must go to the staff at the Sultan Gardens Resort who are some of the most friendly and attentive you will find anywhere in the world. The manager is constantly visible, walking around, asking if guests are enjoying their stay or if they need anything, while all of the service staff are always smiling, with nothing too much trouble – and it’s perhaps that, even more than the amazing array of facilities on offer, that keeps people coming back to the Sultan Gardens Resort every year.

www.sultangardensresort.com

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SPORT&FITNESS TRAVEL

DOLPHIN SQUARE London, England London is among the most popular summer destinations for Middle East tourists but space often comes at a premium, which can be a problem for families so Dolphin Square is a fantastic option.

The beauty of Dolphin Square it offers apartment style self-catering accommodation right in the heart of England’s capital city. The apartments are chic and wonderfully appointed with options ranging from studios to three bedrooms, each with a fully-fitted kitchen meaning you can save on eating out all the time.

There’s a fully equipped Fitness Club and a 17-metre child-friendly pool while guests can also make use of the Club’s tennis court and croquet lawn on the banks of the River Thames. This is a great option for families looking for a convenient and comfortable oasis of calm in central London.

LONDON PASS While Dolphin Square may not have the array of facilities to keep kids occupied that some of the international beach resorts do, it is on the doorstep of one of the most vibrant and engaging cities in the world with a whole host of attractions and activities just a stone’s throw away. Far and away the best way to experience what London has to offer in a time and cost-effective way is with the London Pass. You simply pay upfront for pass ranging in price from £49 (£33 child) for a one-day pass to £108 (£76 child) for a six-day pass which allows you access to over 60 attractions including all of the main ones such as the Tower of London, Windsor Castle and London Zoo. A Thames River cruise is particularly recommended as great way to see the city from a different angle and something the kids really enjoy.

There’s also a great app you can use to search for attractions and offers.

www.londonpass.com www.dolphinsquare.co.uk

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SPORT&FITNESS TRAVEL

ANGEL’S PENINSULA Marmaris, Turkey Angel’s Peninsula was recognised as the ‘World’s Leading Family Resort’ at the 2013 World Travel Awards.

This place is a paradise for kids and adults alike. Situated on 2.5 kilometres of perfect white sand on Turkey’s beautiful Aegean coast, the resort features everything you could possibly need to keep you entertained on a family holiday. There are indoor and outdoor kids’ pools, general use pools and an outdoor women-only pool. The Games Room is a sight to behold with billiards, a bowling alley, car racing units, games machines and a hockey table all at your disposal. There is a 40-seater movie cinema which is capable of showing 3-D and 5-D films while an outdoor amphitheater hosts a variety of performances. www.angelspeninsula.com

JA PALM TREE COURT Jebel Ali, Dubai, UAE This is the perfect choice for those wishing to stay a little closer to home. Part of the stunning JA Jebel Ali Golf Resort, JA Palm Tree Court has won the World Travel Award for the ‘Middle East’s Leading Family Resort’ several times and for good reason.

The hotel features 208 suites and junior suites which can comfortably accommodate two adults, two children under 16 and one infant, or three adults. There is complementary wireless in every room while the PlayStations in each suite are a big hit with kids and adults alike!

There are a multitude of sporting and leisure facilities at this resort. The championship standard 9-hole golf course is renowned throughout the region while the hotel’s marina offers deep-sea fishing trips, boat rides, seaplane flights and many other water sports. Other facilities include horse riding stables, a shooting club, diving centre, floodlit tennis courts, an air-conditioned squash court, gymnasium and a variety of fun land activities. The beautiful 800-metre palm-lined private beach, four swimming pools, two sea rafts and spa with its sauna, jacuzzi, steam room and hammam offer everything the whole family needs for a holiday filled with fun and relaxation. www.jaresortshotels.com

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Trainer

Making your health even healthier

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Explosive

By: Fitness First’s Regional Fitness Manager, Nikesh Naik

Power

Explosive exercise is often used by athletes to improve their ability to generate power, strength and speed. This is essential in situations that require fast burst of maximal effort, such as sprinting and jumping. The types of exercises used to build this power are movements that require a maximum or near maximum power output from the athlete in a short amount of time, here we will show you how this workout can maximize your time spent in the gym. You can do this work out once or twice a week supplemented with a strength and weights workout for maximum benefit.

Olympic Lifts These are explosive exercises that place the nervous system under a high degree of strain and therefore increase the number of motor units that are excited and recruited, thus improving power output. They can really enhance the power needed to be generated o the start for improved acceleration.

DEADLIFTS: 3 sets of 5 Rest 2-4min between sets CLEANS: 3 sets of 5 Rest 2-4min between sets

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Chest&Back

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TRX Exercises Due to the fact that TRX is all Core all the time, it is a great way to develop your power/core synergy. We use Basic movement that require a high degree of muscular and core activation so that you are able to develop all round speed and power potential.

TRX SPRINTER START: 4 sets of 8 each leg (perform these two movements in a super set fashion until the movement slows down then stop. Every rep should be with 100% intensity) TRX ATOMIC PUSH UP: 4 sets of 8

Plyometrics The concept of Plyometrics is to turn on the fast twitch muscle ďŹ bers in the muscle by performing explosive, dynamic exercises that include an eccentric lengthening followed by an explosive contraction to enhance power output PLYOMETRIC PUSH UPS / PIKE PUSHUPS: 3 sets of 8 Rest 2-3min between sets BOX JUMPS: 5 sets of 5 Rest 2-3min between sets MUSCLE UPS: 4 sets of 5 Rest 2-3min between sets

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By: Fitness First’s Senior Fitness Manager, Nikesh Naik

Ketllebells:

There’s a reason old time strongmen such as Eugene Sandow and Arthur Saxon had incredible physiques and legendary strength, they trained with kettlebells! The real value with kettlebells is derived from doing high repetition ballistic work giving you incredible muscular endurance, speed and power. For combat athletes and anyone else that likes it tough, the ballistic shock of kettlebells teaches you how to excerpt power through your core. This is why MMA fighters such are giving kettlebells a shot KETTLE BELL SINGLE LEG JUMP DOWN: 3 sets of 30 sec Rest 2-3min between sets KETTLE BELL SWINGS: 3 sets of 30sec Rest 2-3min between sets

Core: The reason we include exercises to develop the core is simple, power generation is derived from the energy we get from the ground, the energy drives up through our lower body into our core, and then is distributed through to our extremities such as a kick or punch. The stronger our core the more power we could transfer.

ROLLOUTS: 3 sets of 10 Rest 1 min between sets

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By: Fitness First’s XFit Head Coach JoJo Aragon

Clean&Press 3GD BKD@M @MC OQDRR is a weight training DWDQBHRD @MC V@R O@QS NE SGD RONQS NE VDHFGSKHESHMF HM SGD .KXLOHBR TMSHK VGDM HS V@R QDLNUDC CTD SN CHƧBTKSHDR HM ITCFHMF OQNODQ SDBGMHPTD

This is considered @R GHFG QHRJ LNUD GH G H J CTD SN HSR BNLOKDWHSX ADB@TRD HS HMUNKUDR RN L@MX LTRBKDR L@MX ODNOKD @QD GDRHS@MS SN DUDM SQX HS (S QDPTHQDR DUDQX L@INQ LTRBKD FQNTO SN VNQJ SNFDSGDQ DƧBHDMSKX HM NQCDQ SN KHES SGD A@Q EQNL SGD ƦNNQ SN NUDQ XNTQ GD@C

This exercise when done QHFGS @MC DƧBHDMSKX ATHKCR RSQDMFSG @MC RS@AHKHSX EQNL SNO SN SND @MC HLOQNUD DWOKNRHUD ONVDQ VGHBG G@R FQD@S @CU@MS@FD SN L@MX RONQSR It’s best to start with a KHFGS A@QADKK @MC L@RSDQ SGD BNQQDBS ENQL ADENQD @CCHMF @CCHSHNM@K VDHFGS

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THE CLEAN PHASE

Stand with your shins almost touching the bar and feet shoulder-width apart, then squat down and grasp the bar with an overhand grip.

After taking a big breath and setting the back, the lifter jumps the bar up through triple extension (in very quick succession) of the hips, knees and then ankles.

Bring your hip back and start loading the hamstring and set your weight evenly on your feet.

When the legs have driven the bar as high as possible, the lifter pulls under the bar by violently shrugging the trapezius muscles of the upper back simultaneously dropping into a deep squat position and spinning the hands around the bar so the elbows are extended in front.

By: Fitness First’s XFit Head Coach JoJo Aragon

THE PRESS PHASE

Once the bar is on the “Rack Position”, the arms are brought up with the elbows extended in front of the chest with the bar laying across or “rest” across the palms, the front of the shoulder or deltoid muscles, and the clavicles.

Now lift into the ‘dip’ with a shallow flexion of the hips which causes the butt to go back, the knees push forward and the chest remains upright. Drive and explosively extend the hip forward and up.

Once done, put the weight back down to the floor and repeat.

BENEFITS

Catch. Hold the bat with arms locked out overhead and stand to full extension.

Power The most obvious benefit is its ability to train muscular power. Power is a combination of strength and speed, and its ability to promote the quick-firing muscle contractions

Coordination The complexity of movements involved in learning the clean and press helps promote coordination -- both within a particular muscle group and between muscle groups. Once again, this increased muscular coordination has much higher transference to real-life athletic activity than isolated machine exercises.

Transference Unlike machine exercises that isolate muscle groups, the Clean and press relies on several joints and works in several planes of motion. It’s important to train movements and not muscles needed for explosive sports such as football, rugby, wrestling and track and field.

Connective Tissue Development Because of the complexity of movements that takes places substantial load on the axial skeleton, bones, tendons and ligaments are overloaded and all must adapt to support the weight. Therefore, provides much greater development to the connective tissues throughout the body than machine exercises.

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by James Sidhu, Fitness Manager, Mirdif City Centre

POWER-UP YOUR Having increased strength is described as having the ability to exert greater muscle force towards an opposing load. Although, not the ultimate objective of all those who engage in exercise, strength development is a key component of fitness; as being stronger certainly has numerous advantages on your physical wellbeing and quality of life. There is much debate as to what are the most effective ways to develop strength; a subject that continually evolves with fresh perspectives and training concepts on a regular basis. Let’s look at some of the key methods that have shown themselves over time as tried, tested and proven ways to boost strength output.

REP RANGES & LOAD

REST PERIOD

The main key to unlocking your strength gaining potential is training within the correct rep range for maximum benefit. Those who think that performing 15 plus reps per set are definitely barking up the wrong tree! This will certainly increase your endurance, but true strength gains remain firmly planted at the lower end of the scale, between 1-6 repetitions max. The main focus should be on the load you choose to work with, which should be gauged near your maximum ability; a weight that tests you after just 3-4 reps. When you find that you are able to consistently do 6 repetitions at that weight with ease, it is time to progress on to an increased load. This is the ‘maximum overload principle’ and is a surefire way to improve strength gains.

Rest is a vital component to any training regime and it is a slippery slope down towards the overtraining zone (avoid at all costs!) if not taken seriously. Working with heavy loads takes its toll on the body and if strength is the objective; increased rest periods between sets are required because you want each set to be performed at your maximum ability and not off-set by any lingering fatigue from the previous one.

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3 minutes is now considered the most effective rest period between strength sets, but if you feel you are honestly not rested yet; increase the time frame. It is all about maximum performance and output; do not sacrifice your next set if you know it will not be at your best!

STRENGTH LIFTING FAST, LIFTING SLOW Should one lift explosively fast throughout a rep, or, take measure of their technique and slow things down? It has often been questioned and there have been successful results on both sides of the fence.

Super-slow rep training is a method where you engage each rep with maximum control, throughout the full range of motion, thus removing any momentum which could ‘carry’ you through the imposed load.

Anything more than 5 seconds on both the concentric and eccentric phase of the movement is considered super-slow. Typically, trainers of this method go up to 10 full seconds per rep. Due to the strain of this exercise style, it may even be necessary to reduce the set down to 3 or 4 reps to keep them effective.

Explosive strength training requires you to fully recruit and engage all of your fast-twitch muscle fibers against the load, so that you may complete the concentric phase of the exercise as quickly as possible. This does not mean you should throw technique out of the window, however! Make sure to maintain form, keep the rep clean and on the eccentric phase of the exercise; slow things down and control the load for 3 seconds to complete the rep. If you go fast on this side, that usually means momentum is taking charge for the most part and this will certainly

reduce your strength gains. As the weight you are using is near your maximum, the actually speed of the rep might not look or feel fast, but the explosive contraction of the fast-twitch muscle fibers within the muscle itself is what counts; these are also the fibers that develop the size of muscle the most; a great bonus if you also want to bulk out more mass!

MUSCULAR IRRADIATION The term ‘muscular irradiation’ may sound overly scientific, but in reality it just means to spread the force of supporting muscles to aid the primary muscle at work during an exercise. Take a bicep curl, for example, where the bicep is the primary muscle engaged during the lift. Now, by contracting and engaging the surrounding muscles; such as the deltoid (shoulder), abs and even glutes (bum) you can amplify the output of the primary muscle! One of the main reasons this works is due to a stronger signal being sent from the brain to activate multiple muscles simultaneously during the exercise; this signal will spread through to the primary muscle and allow you to activate and recruit more muscular fibers within it. People using this method have experienced immediate gains in their lifting potential, from 5-10 pounds from the get-go!

So there we have it, inject these training methods into your next resistance workout and power-up your strength gains!

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Contact the Reception for more information.

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WHO SAYS CHEATS NEVER WIN?

By Stephen Gillespie, Fitness Manager, Fitness First Beach Park Plaza.

In modern day health and fitness discourse, the ‘cheat day’ has become an extremely popular term for people involved in challenging diet plans for fat loss.

But why should we cheat? Surely that’s not something a personal trainer should advocate?

Believe it or not, cheating once a week can help you to lose weight. Sustaining a low calorie/ zero carb diet without a break over a prolonged period has been known to cause some people to start to feel lethargic and nauseous, due to the drop in the body’s leptin levels. In short, leptin is the body’s hormone responsible for maintaining energy balance and weight loss, and due to a restriction in calories homeostasis cannot be sustained, ultimately crashing your metabolism and upsetting your hormonal balance.

At this point people will ultimately stop dieting and possibly rebound back into weight gain.

Henceforth, the cheat day was born from the need to better sustain the benefits of popular low calorie/zero carb diets.

Just before the point where your leptin levels are about to hit red zone (approximately below four nanograms per millilitre), spiking caloric intake can increase leptin back to optimal levels and maintain hormonal balance for weight loss; ultimately keeping people in a positive frame of mind for dieting…but that doesn’t mean you can go no holds barred at your favourite brunch every Friday!

For best results you should limit it to just one cheat meal a week, so make it a good one!

Maximise your cheat day: Did you know that...

Cheat days can lead to a small amount of fat gain, however it is necessary to accelerate fat loss metabolism during a low carb diet…incorporating a precheat day depletion strategy can help to negate potential fat storage on your cheat day!

How? On the day before cheat day eat an extremely low carb diet and do specific carb-depleting workouts like RPM, Circuit Training or Bodypump to prevent any overspill into fat storage… result!

‘Cheat Day’ “A day on which you are allowed to break your diet, as complete abstinence is impossible for most people. It also provides a reward for sticking to your nutrition plan over the rest of the week.” (urbandictionary.com)

AFTER

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OBTAIN A FITNESS MODEL BODY

By Cassius Abrahams, Personal Trainer, Fitness First Burjuman

Want a great looking, toned body? It’s easy to achieve with enough dedication. Here are a few key exercises that you should add to your regular workout schedule – the results will speak for themselves. I have chosen a few fundamentals that play a key role in building the lean, aesthetic physique of a fitness model.

The Squat The reason I have chosen the squat is because all the major muscles are engaged in one single action to complete the exercise.

I train my legs more than my abdominals directly because the core work needed to perform the squat has given me a cut, lean set of abs.

Bent Over Row The Bent over row is a superb exercise for providing strength to your upper back. When I’m on stage with 50 other men with amazing physiques, I have to stand out and if I don’t then I won’t win. This exercise provides me with great posture and stage presence.

BEFORE

Hanging Leg Raises Hanging leg raises are one of my core exercises. Performing this exercise with complete control and the correct posture has allowed me to sculpt the lower set of my abs. Many people want toned abs but when I train my clients I make sure I focus on all areas of the abs as some individuals are stronger in certain areas then others. Upper, lower, inner core, lower back, upper and lower waist line and even lats must all be considered in order to create that desired beach body look.

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BREATHING AND RELAXATION EXERCISES TO CURE INSOMNIA

by Peewee Sanchez, Regional Yoga Trainer

nsomnia is defined by the inability to fall asleep or stay asleep long enough to feel rested. There are several causes for it, but over half of all insomnia cases are caused by stress and anxiety.

When the body is stressed, it produces cortisol (also called the stress hormone) which is made in our adrenal glands. Cortisol affects the body by increasing the amount of sugar in the blood stream. This keeps the body in a heightened state of alertness which, in the past, helped us respond to emergencies or life threatening situations.

Aside from stress and anxiety, several cups of coffee or any caffeine loaded drink will also induce the same effect.

Unfortunately what we term as “life threatening” nowadays has vastly changed, but the way our body responds to stress has not. The result: sleeplessness.

One very simple cure for this type of insomnia, believe it or not, is closing your right nostril and breathing in with your left, then switching and breathing out through your right. This can be done either sitting up straight or lying down flat on your back. Yogis call this “Chandra Bhedan” or “Moon Breathing”.

I

Lower your energy levels A scientific study in 1988 showed that breathing in through your left nostril decreases blood sugar levels while breathing in through your right had the reverse effect. So if you have insomnia due to the reasons described above, then “Moon Breathing” will bring down your blood sugar levels, lowering your energy levels so your chances of falling asleep without any artificial intervention are greater.

Sometimes the muscles are still fired up from the state of tension even at night. Usually you are not even aware of it, but simply cannot fall asleep no matter what you do.

Your muscles can’t seem to “let go” and also the mind is in a state of effort to retain the tensed and alert state of the body. This is where relaxation exercises come in handy.

Of all the yoga relaxation techniques, the most comprehensive relaxation of the whole body is through the relaxation exercise called Yoga Nidra. Yoga Nidra means “Yogic Sleep” and is a state of deep relaxation in which all the muscles of the body are relaxed systematically. The entire process takes around 10 to 20 minutes. Yoga Nidra is so effective that you can even use it when you have not slept well at night. Doing a 10 minute session of Yoga Nidra sometime in the day will leave you feeling refreshed like you have had a good night’s sleep.

For more information or to learn the techniques described above, ask any of the Fitness First Yoga Teachers.

For more information on yoga classes at Fitness First log onto the website at www.fitnessfirst-me.com

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BY BANIN SHAHINE Nutrition Fitness Manager, Fitness First Middle East

DON’T WAIT…HYDRATE! Most people underestimate the importance of water to the body. Many of us think it is just a “Mum’s Tale”, like the one that says you need to drink milk.

Hydration is important because the body is comprised mostly of water, and the proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles.

You should try to drink at least 9-12 cups of water per day.

Before exercise: Drink at least 2-3 cups or 5-7ml/ Body weight, 2-3 hours before exercise. This allows enough time to optimise hydration and excrete any excess fluid.

During exercise: Hydrate for your skin. Hydration is very important for the elasticity of your skin and it helps to decrease wrinkles more effectively than more skin creams on the market.

Healthier teeth and bones. The fluoride added to our water provides extra strength for teeth and bone density.

Healthier joints. Water is extremely important to the joints. Because the synovial fluid (the fluid that surrounds the joints and protect them), contains water.

Healthier mind and body. Water is essential for nutrient absorption and many chemical reactions in the body, including proper brain function and improvement in the memory.

Healthier digestive system. Water helps improve digestive system, prevent constipation, and maintain a healthy urinary tract.

Reduce fatigue. Although water does not provide energy, it plays an important role in energy release.

Stronger muscles. Since muscles are controlled

by nerves, without the proper water and electrolyte balance muscle strength and control will also be impaired.

WATER CAN AID IN WEIGHT LOSS: Q It can suppress your appetite, by substituting high caloric drinks with water.

Q Drinking at least 2 cups of water before starting your meal will prevent you from overeating.

Q Drinking water with food does not cause paunch (big belly), but it enhances digestion and absorption.

Q Drink more water, for water retention.

Q When the sensation of thirst kicks in, you’ve already lost 1-2 litres of your body fluids, so don’t wait to feel thirst. If you’re prone to forgetting to drink water, set an alarm on your phone to remind you to do it.

Q Avoid frizzy drinks, and high caffeine beverages, as they do not hydrate your body, but aid in dehydration.

Q Drink at least 2 cups of water on empty stomach when you wake up in the morning, as it purifies your body and can help prevent a lot of diseases.

Drink ½ -2 cups during training and increase the amount depending on the intensity of the exercise.

With moderate-high intensity training, add some carbohydrate to your water to speed fuel transportation to the muscles by 6-8%.

After exercise: Drink at least 2-3 cups after exercise (consider 2-3 cups for every one kg lost during the training session; weigh yourself before and after the exercise to know your sweat rate).

Consume food rich in fluids, such as, iceberg lettuce, watermelon, milk, yogurt, broccoli, and grapefruit.

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Shout The latest news from Fitness First

P67

Fitness First Global Re-Branding

P69

What is Pro Cycling at Fitness First?

P70

New Cricket Academy launched

P71

Fitness First success stories

P72

A look ahead to the Ladies Red Carpet Dance Party

P73

Nutrional Consultants launched at FF

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Fitness First News

THE FITNESS FIRST GLOBAL RE-BRAND

T

he Global Fitness First team has revealed the transformation of its fitness philosophy, customer service and gyms, all of which are being re-designed around the principles of behavioural psychology.

The significant change is that people will no longer join a gym, but will enter a world of accredited fitness professionals, market leading innovations and all the inspiration they need to keep their workouts fresh and exciting.

This comes as new research challenges the myth of what motivates us to exercise, with millions of us beginning New Year’s resolutions to get fitter in 2014.

In a study of people in the United Kingdom, almost a third (32%) of people – nearly 16 million – had planned to take up exercise this year, but of all those who have ever failed to keep an exercise resolution, nearly two thirds (62%) admit that last time they tried this, they stopped by the end of February. A huge 71% stopped by the end of March. This equates to 11 million people who failed to stick to their New Year’s Resolution exercise plans.

While many of us blame a lack of willpower for this, research from Fitness First and Fitness Psychologist partner Professor Stuart Biddle shows that contrary to popular belief, motivation to exercise isn’t underpinned by ‘willpower’ but by a range of external factors governed by fundamental human needs. Scientific studies reveal three specific psychological needs have to be fulfilled before exercise resolutions become habits through increased motivation: Personal Growth: Seeing signs and being given encouragement that we are making progress and feeling competent

Autonomy: Having a choice in what we do, and not feeling pressured into doing it Belonging: Having a sense of belonging and feeling comfortable in our surroundings.

To create a gym environment that delivers to these needs, Fitness First is deploying insights from pilot-testing with members and

behavioural psychology to push the boundaries of what a gym provides.

“Most think motivation to exercise is down to willpower, but it goes much deeper as we need to meet psychological needs to maintain the habit,” says Biddle. “If key things can be put in place in order to meet those needs, then our New Year’s resolutions have a much greater probability of success.

“Specifically, we need to feel that we’re making progress, that we have choices, that we’re socially connected, and in a positive environment. That means monitoring how much and how well we’re doing, selecting exercise that appeals, and

exercising with friends or in small groups that enable social interaction in a setting we feel comfortable in.”

Part of the exciting global re-brand includes new launches of signature products such as Pro Cycling and Hardcore Maxx which will both be available at Clubs throughout the Middle East in the next two months.

The re-brand has currently taken place in the UK, Germany, Australia and Asia and you can look forward to see how Fitness First Middle East will take on new elements of the brand later on this year.

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Fitness First News

What is Pro Cycling?

W Three 30 minute cycling classes (three races) based on Olympic track cycling events and is inspired by British Olympic gold medalist Victoria Pendelton. Designed exclusively for Fitness First, Pro Cycling helps improve strength, endurance and power and is suitable for people of varying fitness levels. The three programmes are based on training and techniques of Olympic athletes.

The three classes are suitable for all fitness levels and are based on the following track events; The Keirin class, is focused on improving your endurance using long intervals.

The Team Sprint is focused on improving strength and power.

The Individual Sprint focused on improving raw speed.

The Benefits of Pro Cycling Efficiency We help achieve maximum results in a minimum amount of time with signature 30-minute workouts.

Progression Three completely different workouts for all levels, so you can decide which class suits your goals.

Motivation We inspire you to achieve more then you thought possible. Our cycle coaches will be on hand to support you every step of the way.

Group Effect Unleash your competitive spirit and sense of team while you receive support from like-minded members to push yourself to the limits.

Pro Cycling will be in a club near you in the next couple of months

BY GARETH HALL, Group Exercise Manager, Fitness First Motor City

What you post on Instagram: Fuchsiafudge

Kevinababei

#namaste #dailypractise #yogadubai #yogaeveryday #fitnessfirstme #yogapose #aerialyoga #spreadtheyogalove

110kg bench press just for fun. #crossfit #firtnessfirst #fitnessfirstme #xfit #bodybuilding

lenob

What you said on Facebook: HOW FAR CAN YOU 14- ).& .1 6 +* (- 30 MINUTES?

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KATHRYN RODGERS: !.43 *, 6'$- 14--(-& MAHBOB HASSAN: 1.4-# *, IFFATH UNISA: *, 6'$- 6 *(-& LOUISA PLATT: 1.4&'+8 *, 6 +*(-&

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Fitness First News

Cricket Academy and Indoor Cricket League launched in Dubai A NEW full-fledged Cricket Academy at SPORTZONE, the state-of-art sporting facility located at the Fitness First Community Club, The Meadows in Dubai, is open for business.

The Cricket Academy boasts a cricket coaching program which is led by SPORTZONE cricket professional, Sam Jackson. Essentially tailored for age groups between 5yrs – 16yrs; the course will split students into classified age groups and will restrict it to 12 members to each group to ensure quality coaching sessions. The course will allow children to gain knowledge and proficiency in several cricketing skills such as batting, bowling, wicket keeping, fielding and general tactics. This full term program will run for up to 10 weeks and will consist of hourly sessions designed to ensure quality progression and adequate practice sessions.

Announcing the launch George Flooks, COO, Fitness First Middle East said: “This is yet another high point for us. We have strived throughout to construct ourselves as inimitable health experts who not only provide fitness facilities but also involve games and sports for a well-rounded services offering. We believe that our Cricket Academy is simply the beginning to the euphoric experience around the game of cricket and every junior will have fun learning it.”

Celebrating the launch of its Cricket Academy, FitnessFirst also announced its SPORTZONE Indoor Cricket Tournament which started on 25th April 2014 and is run over four weeks between 12 teams of eight players.

Fitness First Staff Profile

SAM JACKSON Sports and Events Specialist, Fitness First Meadows, Emirates Hills, Dubai.

S&F: Tell us about your specialist role within Fitness First and what it entails?

What is your number one motivational tip to members?

Set yourself goals. Strive to achieve those goals & remember that nothing is impossible!

SJ: My primary role is to bring Cricket to SPORTZONE at the Meadows. I have set up a brand new Cricket Academy that runs for children aged between 5-16 as well as setting up a corporate Cricket League, both of which take place in our fantastic new facility. Cricket is a growing sport in the UAE and with the recent success of the Men’s national team reaching the T20 World Cup finals, now is an ideal time for children to get involved and get inspired by the sport.

S&F: What is your favourite way to train?

SJ: I like to do weight training in the gym. I don’t like to

run on treadmills as I find myself bored with the same scenery, so I tend to do my cardio on the streets with some sprint training.

S&F: What are your proudest achievements in your career?

SJ: My proudest achievement, without a doubt is

coming to Dubai from the UK to work. Having my own Cricket Academy has been something I’ve wanted since I first started coaching cricket at the age of 18. So to have achieved that goal at the age of 24 really is a dream come true!

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S&F: What is your background in the industry and how did you become involved with Fitness First?

SJ: I started playing cricket at the age of eight

and from that day I never looked back. My entire educational life has been aimed towards sport and in particular cricket. At college I did my Level 1 and then at the University of Glamorgan in South Wales I did my Level 2 coaching certificate. Once I had finished University, Cricket Wales employed me as the Community Cricket Coach for my county, Flintshire, in North Wales. With two years of experience at Cricket Wales under my belt I was keen to move on to bigger and more challenging things. I saw the Sports and Events Specialist role advertised online, read that the focus was on cricket and setting up an academy in Dubai with Fitness First, and my eyes lit up. And now, here I am, living my dream!

S&F: Can you tell us about any exciting new products or launches taking place for 2014?

SJ: SPORTZONE is launching its own Membership

scheme for individuals as well as corporate businesses. There a four types of membership; Bronze, Silver, Gold and Platinum. Each giving set discounts on court bookings to allow customers to save each time they play.

Testimonials

FITNESS FIRST SUCCESS STORIES

BEFORE

Name: Liz Malan FITNESS FIRST KNOWLEDGE VILLAGE, DUBAI. Around November last year, I saw an advert from Fitness First about New Year’s resolutions and healthy eating and it changed my life. At the time I weighed 125kg and was morbidly obese. Ironically, I saw the Fitness First advert as I was passing by on my way to work, eating a take-away hamburger and fries.

Since childhood, I have always felt different because of my weight. As an adult, I never cared about maintaining a healthy lifestyle until a serious heart scare made me do a double take and reevaluate my habits, particularly when it came to eating and exercise.

Since that day I have lost half my body weight and now weigh around 65kg. The Fitness First advertisement made me realize that I had to make a drastic change in my life. For anyone who is wondering whether giving up (most) unhealthy foods was worth it, I can attest that the physical and psychological benefits of eating a healthy, balanced diet and keeping fit inexplicably outweighs the thrill

of any kind of unhealthy food.

I want to make people aware of this because I feel that reaching out to people in the UAE about the importance of living healthy is becoming increasingly necessary and I would love to inspire others to live their best possible life.

I recently joined Fitness First in Knowledge Village in Dubai and even though I am on a very tight schedule, I try to work out in the gym at least 3-4 times a week, usually in the mornings.

I love the fact that the trainers and staff give individualised attention to each customer and know how to cater to the needs of a diverse society in terms of fitness needs.

I am going to join the XFit class as soon as time allows and I am sure that it will boost my fitness level and help me in my quest to be my best self.

Perhaps by reading my story, people who suffer from obesity will be given the hope and encouragement they need to change their lifestyle.

AFTER

Name: Rami Abu-Rmaileh STARTED: MAY 2013

MONTHS SO FAR: 11 MONTHS WEIGHT

My name is Rami Abu-Rmaileh and I work in the financial services industry in Dubai.

I started my fitness and weight loss programme in May 2013 and have lost 36 kg in 11 months so far as a member at Fitness First DFIC. During my weight loss programme, I simultaneously focused on rebuilding my strength and fitness levels in order to

BEFORE

LOST: 36 KG

run the 10km marathon in January 2014 and then to climb Mount Kilimanjaro in June. What I have learned over the last 11 months is that this journey is a marathon, not a sprint. By this I mean that maintaining a slow but steady progress is more desirable than a fast but unsustainable one. I also learned that the target must be to change one’s lifestyle

AFTER

BODY FAT %: 40% MAY 13, 13% MARCH 2014 and let weight be the consequence of this change.

Changing you whole lifestyle is not easy, it means learning new eating habits (frequency, timing, volume, and type of food consumed), as well as increasing the level of physical activity during the week. If this sounds much to take on at once, then you’d be right – but it is vital to embrace the change.

Professional help is available and is invaluable. I work with Johnny, my personal trainer at Fitness First in DIFC, and we train three times per week. I also have a nutritionist who custom designs my food programme and sends me my meals seven days per week.

The emotional side should also be taken into account because the very start of your journey is a difficult period.

You need some form of inspiration and a will to persist against the backdrop of old, bad habits.

My inspiration came when I decided to climb Mount Kilimanjaro in 2011 while I was on a work trip to Africa. This thought kept on lingering in my mind

for two years but I failed to act on it. It all came together in May last year when I signed up with a nutritionist and tried out personal training.

I then realised how helpful outside encouragement and support was, especially during the first two months as I started to undergo a significant change in lifestyle. At this stage my old habits had to go and the new ones had to set in. I recall being temped to have a ‘cheat day’ in my diet but decided against it in order to completely avoid old habits lingering in my system.

Completing the 10km marathon gave me encouragement and once I climb Kilimanjaro I will definitely stick with my nutritionist Johnny to ensure that my old habits do not creep back in.

Putting it all together, transformation must be a gradual change and cover nutrition, physical activity, and education about the body. This could be a lengthy endeavor, in terms of the financial costs, time, and energy spent, but must be seen as the best investment anyone can make.

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Fitness First Ladies Event

INVITED TO THE LADIES ONLY RED CARPET DANCE P PART Y An innovative ‘exercise to keep fit’ challenge and celebratory party exclusively for women AS unique as its name, the Red Carpet Body Challenge will give women (both Fitness First members and non-members) the opportunity to take up a ‘first-of-its-kind’ challenge ahead of the grand Red Carpet Dance Party.

The challenge will require all the ladies to commit to a healthy exercise and nutrition regime for with a specific health goal in mind. Apart from the usual exercise regime, Fitness First will offer a monthly Personal Training session and Nutritional Consultation for to help the candidates achieve their goal. At the end, candidates will celebrate their achievements at a grand ‘Red Carpet’ themed party at the Club West, Dubai Media City, ahead of Ramadan.

To register, visit your nearest Fitness First Ladies Only club:

Uptown Mirdif Dubai Al Hana Centre Dubai Oasis Centre, Dubai Safeer Mall Sharjah Sahara Centre Sharjah Al Fardan centre, Sharjah Marina Mall, Abu Dhabi Wahat Hili Mall, Al Ain

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To make the party a raving celebration, Fitness First plans to entertain its lady members with styling, belly dancing and makeover prizes for winners of the challenge.

The ladies attending the event will vote for the women they perceive to have achieved the biggest transformation from before and after pictures.

The scheme is giving ladies the chance to work towards a goal, with the help and support of expert staff and other members and it culminates in a one-of-a-kind exclusive party with an array of glitz and glamour to celebrate their successes.

Entries for the Fitness First Red Carpet Body Challenge opened in April with a participation fee of AED 400 for Fitness First members and AED 500 for non-members but it’s not too late to join up. The price includes PT sessions (one per month up until the party), Nutritional Consultations (one per month up until the party), a monthly fitness plan and entry to the party with all food and beverages included. Get yourself registered now!

FITNESS PLAN FOR THE RED CARPET BODY CHALLENGE: 1

10 Push Ups, 10 Tricep Deeps, 10 Leg Raises

2

10 Squats, 10 Lunges, 10 Sit Ups

3

10 Burpee, 10 second Plank, 10 Crunches

4

REST DAY

5

20 Push Ups, 20 Tricep Deeps, 20 Leg Raises

6

20 Squats, 20 Lunges, 20 Sit Ups

7

20 Burpee, 20 second Plank, 20 Crunches

8

REST DAY

9

30 Push Ups, 30 Tricep Deeps, 30 Leg Raises

10

30 Squats, 30 Lunges, 30 Sit Ups,

11

30 Burpee, 30 second Plank, 30 Crunches

12

REST DAY

13

40 Push Ups, 40 Tricep Deeps, 40 Leg Raises

14

40 Squats, 40 Lunges, 40 Sit Ups

15

40 Burpee, 40 second Plank, 40 Crunches

16

REST DAY

17

50 Push Ups, 50 Tricep Deeps, 50 Leg Raises

18

50 Squats, 50 Lunges, 50 Sit Ups

19

50 Burpee, 50 second Plank, 50 Crunches

20

REST DAY

21

60 Push Ups, 60 Tricep Deeps, 60 Leg Raises

22

60 Squats, 60 Lunges, 60 Sit Ups

23

60 Burpee, 60 second Plank, 60 Crunches

24

REST DAY

25

70 Push Ups, 70 Tricep Deeps, 70 Leg Raises

26

70 Squats, 70 Lunges, 70 Sit Ups

27

70 Burpee, 1 minute 10 second Plank, 70 Crunches

28

REST DAY

29

80 Push Ups, 80 Tricep Deeps, 80 Leg Raises

30

80 Squat, 80 Lunges, 80 Sit Ups

31

80 Burpee, 1 minute 20 second Plank, 80 Crunches

FITNESS FIRST LADIES ONLY L CLUBS LAUNCH NUTRITIONAL CONSULTATIONS L

F

ITNESS First has launched a Nutritional consultation services that will be made available to women across its Ladies-only clubs. In an ongoing effort to educate members on the importance of eating healthy for every body type, the consultations will be held across various Ladies Only Clubs in the Emirates.

Studies show that being healthy doesn’t only depend on exercise but on a healthy diet too. The consultation is an holistic approach towards a healthy lifestyle in conjunction with regular exercise.

Nutritional consultations commenced in April with certified female Nutritionist and Dietician Banin Shaine.

Members can receive a 45-minute one-on-one session with the nutritionists including a PRQ (Pre-review questionnaire), body analysis, a planned diet, a food record, and handouts for take-home advice on various nutrition topics.

Appointments are available at the following Ladies Only Clubs on these specific days:

Sundays Mondays Tuesdays Wednesdays Thursdays

Oasis Centre Uptown Mirdiff Safeer Mall, Sahara Centre & Al Fardan Centre, Sharjah Al Hana Centre Marina Mall Abu Dhabi & Wahat Hili Mall Al Ain

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CELEBRITY WORKOUTS

GET A RONALDO BODY THE upcoming World Cup in Brazil will see some of the world’s best football talents showcased. For some, diminutive Argentinian Lionel Messi is the best around, others believe Portugal’s Cristiano Ronaldo, winner of this year’s Ballon d’Or is the No.1 but whatever your opinion, there can be no disputing who takes the top prize for having the most chiseled physique in the game.

Ronaldo’s body is like a perfectly constructed race car – powerful and packed with lean muscle, enabling him to out speed, and out muscle his opponents, which when combined with his brilliant soccer skills, makes him a force to be reckoned with.

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Along with a healthy diet and plenty of sleep, Ronaldo ZRUNV RXW WKUHH WR IRXU KRXUV HDFK GD\ DURXQG ĈYH days a week. He engages in different cardio, plyometric and technical drills, along with gym resistance sessions.

MONDAY – LOWER BODY CIRCUIT

(;(5&,6(

1 2 3 4 5

BARBELL SQUAT BOX JUMPS (20’’) BROAD JUMP JUMPING LUNGE LATERAL BOUND

6(76 5(36 1 1 1 1 1

8 10 8 8 (per leg) 10 (per leg)

581 7+528*+ &,5&8,7 7,0(6

WEDNESDAY – UPPER BODY CIRCUIT

(;(5&,6(

6(76 5(36

1 2 3 4 5

BURPEE PULLUP BENCH DIPS PUSHUPS MEDICINE BALL TOSS PUSH PRESS

1 1 1 1 1

10 -15 20 20 – 30 15 10

581 7+528*+ &,5&8,7 7,0(6

THURSDAY – QUADS / CARDIO

(;(5&,6(

1 2

POWER CLEANS SPRINTS

6(76 5(36 5 8

5 200 meters

(100% EFFORT)

FRIDAY – STABILITY / CORE

(;(5&,6(

6(76 5(36

1 2 3 4 5 6

ONE-ARMSIDE DEADLIFT DUMBBELL ONE-LEGGED DEADLIFT KNEE TUCK JUMP OVERHEAD SLAM ONE LEG BARBELL SQUAT HANGING LEG RAISE

(;(5&,6(

1 2

ROPE JUMPING RESISTANCE SPRINTING

3 2

5 10

3 3 2 3

10 – 12 10 – 12 5 (each leg) 10 – 15

6(76 5(36 10 10

1 min, 1 min rest 10 sets of 50 metres

TUESDAY AND SAT A URDAY ARE REST DAYS 75

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