SFME ISSUE 34

SFME Dubai International Triathlon mania

MIDDLE EAST PLANS FOR ONE CHAMPIONSHIP

Extreme

BODYWEIGHT CHALLENGE

Butt building get the rear end you’ve always dreamed of

S E N FIT

H T L A E H D S AN

S T R E P X E HE T M O R F TIPS

For FREE admission visit: www.DPWorldTourChampionship.com

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ARE YOU UP FOR THE CHALLENGE? he triathlon is perhaps the most complete athletic challenge you can undertake. Preparing your body and mind to compete on three fronts in the contrasting disciplines of swimming, cycling and running is quite a task and one that can’t be taken lightly if you’re to succeed.

But isn’t that why we all love sport and fitness? It’s all about the challenge.

It’s about the process of training and improving, of putting in the hard work, either in the sporting arena or the gym, and then enjoying the glow of satisfaction at the end of it all when the results make it all worthwhile.

In that regard, the triathlon is therefore also perhaps the most satisfying athletic challenge you can undertake. Thousands of athletes are set to take their places in the field for the forthcoming Dubai International Triathlon and among them will be Fitness First’s Chief Operating Officer George Flooks, along with 50 of his team, who will be helping to achieve his ambition of proving Fitness First the ‘Fittest Company in the Middle East.’

If you’re competing in the race, we’ve got some great tips to get you through it as well some advice on how you can fine tune your training in the gym to ensure you’re in tip top condition when the starter’s gun fires.

Another extremely challenging physical pursuit is that of mixed martial arts. It’s one of the fastest growing sports on the planet and is rapidly overtaking boxing as the world’s most popular combat sport. One Championship came to Dubai last year and proved a huge success, attracting a sell out crowd to the World Trade Centre, so we tracked down Vice President of One Championship and former UFC Champion, Rich Franklin, to hear about his plans to bring Asia’s largest fighting organisation back to the Middle East.

We’ve also got some great tips on how to build that perfect butt you’ve always dreamed of, why you should never count calories and why the deadlift is one of the best exercises you can do, not to mention a bumper Style section for this issue.

Right then, get stuck in!

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TRIATHLON SFME F E AT U R E

IN THIS ISSUE

SFME Dubai International Triathlon mania

MIDDLE EAST PLANS FOR ONE CHAMPIONSHIP

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PICTURE THIS. They say ‘a picture is worth a thousand words’ and we would have to agree...

DUBAI INTERNATIONAL TRIATHLON ON COURSE

FOR SUCCESS

WARM UP Extreme

BODYWEIGHT CHALLENGE

ND HEALTH

FITNESS A

RT S TH E EX PE TI PS FR OM

NTIL a decade ago, people thought that static stretching was the best way to loosen up our muscles prior to training or exercising. However, dynamic stretching is much more heavily advocated these days as a far more beneficial warm up exercise in order to maximise performance.

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21 rich franklin - life outside the octagon

he Dubai International Triathlon, taking place on November 14, will feature a fresh, new course that spans the length of the city and promises a unique format with a split transition and challenging routes.

This year the event will start with the swim leg at Sheraton Jumeirah Beach Resort in Jumeirah Beach Residence, the region’s premier extreme sports venue. Athletes will then cycle through the iconic Dubai Marina and the calm of Jumeirah Park towards Motor City. The bike leg encompasses the purpose built Al Qudra cycle track before finishing at the Dubai International Endurance City (DIEC) next to luxury desert resort Bab Al Shams where the runners will lace their running shoes for the final discipline, completing three laps of a technical course in the groundsTRIATHLON of DIEC. SFME

Dubai international triathlon on course for more success SFME previews the upcoming race which has a new course this year. German triathlete Till Schramm, who resides in the UAE, shares his views ahead of the race.

Why Dynamic Stretching is the optimum way to warm up

Butt building get the rear end you’ve always dreamed of

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TIME TO LOOSEN UP AND GET THINGS STARTED!

WHAT IS DYNAMIC STRETCHING? A dynamic warm-up uses stretches that are “dynamic,” meaning you are moving as you stretch. Static stretching requires you to hold a stretch for 10 or more seconds while motionless, and was the most popular type of warm up for athletes for many years.

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to what you are actually about to perform.

Whether you are preparing for a football match or just going for a run, your body needs to be prepared for the intensity of the workout ahead.

3. Dynamic stretching gets you mentally prepared for the game ahead. A static stretching warm-up is more relaxing than anything else. This can trick your body into a relaxation mode and can be a difficult transition from rest period into competitor mode.

4. Dynamic stretching helps to improve the range of motion around your joints. This will help reduce the chances of injury. Over time this will improve your performance and maximise your movements due to the increase in flexibility of your joints.

F E AT U R E

WARM UP A little bit of this, that and the other to get us limbered up and ready for the meaty stuff!

KEY BENEFITS OF DYNAMIC STRETCHING: 1. Dynamic stretching: means your body is still continuously moving, even while stretching. The purpose of warming up is to prepare your muscles. You need to increase your muscles’ core temperature and dynamic stretching can accomplish this. If you put 5-10 minutes aside before your workout to do static stretching, this can lead to your muscles’ core temperature dropping. Although your muscles may be stretched and feel loose, they will actually be less elastic and not as powerful.

2. Dynamic stretching will prepare your muscles in a sport specific way. While a static stretching warm up may loosen off the muscles, it has really has no relevance

It is clear that dynamic stretching overpowers static stretching when preparing for any type of workout. A warm up not incorporating dynamic stretching does not fully prepare the muscles for the task ahead, and can potentially inhibit your performance.

The effectiveness of your warm up can not only affect the likelihood of injury, but also directly impacts your ability to perform to your maximum ability. As such, dynamic stretching plays a major role in maximising your performance levels and should be a key part of any warm up.

DYNAMIC WARM UP EXERCISES • Lunge with a twist • Knee to chest • High kicks • Hip stretch with a twist • T-push-ups

HEALTH NEWS

SFME

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Best type of training for a triathlon

HOLIDAYS ARE GOOD FOR YOU

FITNESS FIRST COO LEADS THE WAY

George Flooks, Chief Operating Officer, Fitness First Middle East and North Africa, had his first taste of competing in a triathlon at last year’s Dubai Half Ironman. Now he’s gone a step further by entering himself and his staff into the upcoming Dubai International Triathlon in a bid to prove Fitness First is the ‘Fittest Company in the MIDDLE EAST’.

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or all those that haven’t gone on vacation this year, get a trip booked when you can because it’s having a negative impact on your physical and mental health.

Data from a renowned ongoing longitudinal project started in 1948, called the Framingham study, showed that female homemakers who took a vacation once every six years or less had nearly twice the risk of developing heart attacks or having a fatal heart problem than those who took time off at least twice a year.

In 2012, drawing on data from a large long-term project called Whitehall II, researchers from the Finnish Institute of Occupational Health and elsewhere found that people who worked more than 11 hours a day (compared to those who worked 7-8 hours a day) were more than twice as likely to have a major depressive episode, even those without previous mental health issues.

Some vacations do more than others. For instance, getaways that involve mastering new skills, like surfing or yoga, are especially helpful in reducing exhaustion in the days following your break. Likewise, a frustrating or conflict-ridden vacation can be a drain on productivity and energy.

The collective effect over time of a holiday is vital so get one booked readers!

SFME speaks exclusively to former UFC Champion Rich Franklin who is now the Vice President of ONE Championship about his magnificent career, his training methods and his future intentions in the Middle East.

“YOU MAY THINK I’M CRAZY GETTING INVOLVED IN A TRIATHLON AGAIN? HOWEVER, THE THRILL OF COMPETING ON THE DAY AND FINISHING THE RACE IS UNEXPLAINABLE.” – GEORGE FLOOKS

Why you shouldn’t take an ice bath after exercise

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ELIEVE it or not, I actually got into doing triathlons by mistake. I’ve always been passionate about exercising and playing football, but not competing in triathlons.

Last year, we were sitting around at a coffee shop at the top of Al Qudra, Dubai, whilst a couple of our staff members were entering the Dubai Half Ironman.

It sounded like a challenge. With a resolute attitude, I decided to enter the race and test my body’s limitations in my first triathlon. This year, I decided to take it a step further by getting Fitness First involved and participating. Now I’m fully committed and involved in the race and the preparation for something that happened almost by chance.

You may think I’m crazy getting involved in a triathlon again. However, the thrill of competing on the day and finishing the race is unexplainable. It is something everybody should try and tick off their bucket list. The preparation and motivation that is required for the race is insane. You literally have to dedicate your lifestyle to the race. I train at least 10-15 hours a week, working on my swimming, biking and running. The real challenge is pushing through your comfort zone because there’s often a discipline that you don’t enjoy. Running is the hardest by far for me.

It is hard labour to even move your legs after cycling 90 kilometres. To run 21.1km is incredibly tough but you just have to grit your teeth and get through it. I have improved in the swimming so I am feeling more confident with that and the cycling is my strongest discipline, but the run is always a huge challenge.

IS IT WORTH IT? The satisfaction of competing on the day and watching all my staff take part will be fantastic. The euphoric moment when I finish the race, receive the medal and take a selfie with my children, is worth every bit of blood, sweat and tears.

FITNESS FIRST PLAYING THEIR PART At Fitness First, we see ourselves as the fittest company in the Middle East. We have challenged ourselves to prove this by asking all the staff if they would like to enter the Dubai International Triathlon and represent the company. The target was to get 30 staff members involved and we subsequently got 50 involved, which is absolutely fantastic. This is across all areas of the business. Everyone, from our lifeguards to trainers and even people from the hospitality head office, is getting involved. Fitness First is showing a

real passion for fitness through this event and the numbers that we have competing proves that we are the fittest company in the Middle East.

And it doesn’t end here. I’ll continue this challenge next year and will open the entries up to our members.

I think we can push it up to 100 or even 200 participants from Fitness First competing in an iconic triathlon in Dubai. To give ourselves the label of the fittest company in the Middle East is something we’d be extremely proud of. I would challenge any other company to try and get more staff members involved than us to compete for this accolade.

them to know that they are joining a company which is passionate about exercise and fitness.

Core training supports all three disciplines.

If you dedicate a couple of hours a week to core training you will improve in all areas rather than specifically training for either the swim, bike or run.

TARGET I hope to finish somewhere between 6 hours and 6 hours 30.

Some of our staff might go sub 5 hours and even 4 hours 30 which is fantastic. One lady you should look out for is Lisa Hancox in the Ladies Category. There’s a good chance Lisa could get a podium finish – she’s a top performer who heads up our Swim Academy. If she doesn’t win the swim, we’ll be really disappointed and she will be buying all 50 of us coffee at the end of the week!

MOTIVATION One of our staff members has never rode 90 kilometres before but he has gone out and bought a bicycle and got himself fitted out. He has then practiced on the track and taken screenshots of his performance and circulated it across the business.

The whole preparation has been fantastic motivation for the staff and helps develop camaraderie in the team and the business. You really see the passion for exercise coming out. We want this to drip down to our members and customers. When people join Fitness First, we want

DUBAI INTERNATIONAL TRIATHLON 2015 When: 14 November Where: Starts at Dubai - JBR Beach beside Doubletree Hilton Hotel Ends at Dubai International Endurance City.

The season opener half iron distance triathlon features a 1.9km open swim followed by 90km bike then a 21.1km run. The race is endorsed by the Dubai Sports Council.

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ce baths have been the most popular source of recovery for athletes for a number of years but recent research suggests that it’s not as beneficial as people believe.

It was presumed that cold water immersion (CWI) helps speed muscle recovery and eases muscle soreness, especially after a strenuous workout. Many athletes also claim CWI has other benefits like flushing out lactic acid and reducing tissue breakdown.

However, a new study from the University of Queensland, published in The Journal of Physiology, found that immersing your body in cold water after strength training can actually hinder muscle adaptation, rather than speed up the recovery process.

Lead researchers Dr. Llion Roberts and Dr. Jonathan Peake studied 21 physically active men. In the first part of the study, participants were asked to complete strength training two days a week for 12 weeks. Half the group was treated with a 10-minute, 10 degrees Celsius ice bath. The rest of the group skipped the chilly recovery and instead warmed down on an exercise bike.

After the 12-week study was complete, the group who warmed down on the bikes ended up showing increased muscle strength and mass compared to the ice-bathers.

Perhaps the classic ways are becoming out of touch in the modern games.

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

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SFME

exclusive interview with George Flooks George Flooks, Chief Operating Officer, Fitness First Middle East and North Africa, had his first taste of competing in a triathlon at last year’s Dubai Half Ironman. Now he’s gone a step further by entering himself and his staff into the upcoming Dubai International Triathlon in a bid to prove Fitness First is the‘Fittest Company in the Middle East’.

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HEALTH NEWS Find out what researchers have discovered to keep you at the top of your game.

SFME

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CELEBRITY WORKOUT

LIFE IN

STYLE

ISSUE No. 34 Published by: Worldwide Sporting Publications Ltd (T ) +44 1663 71992 Published in Dubai by: Prografix, PO Box 24677, Dubai, UAE. (T) +9714 340 3785 (E) rick@wspglobal.com June 2009 SSN 1- 46805671 Approval UAE National Media Council: Ref.816 30/5/2007 Trade Licence No. 1/104375/15280 Get in touch: Advertising advertising@sportandfitnessme.com editor@sportandfitnessme.com Editorial Subscriptions subscribe@sportandfitnessme.com

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SFME

NOVEMBER - DECEMBER 2015

SAVE THE DATE November 13 WE RUN DXB Venue: Mohammed bin Rashid Boulevard, Downtown Dubai Time: 7:30am Admission: AED 100 Nike’s popular run is back for its second year. The location, just as it was last year, will be around the Burj Khalifa at Downtown Dubai and will make use of the Nike+ app available on all mobile platforms.

November 27 - 29 2015 FORMULA 1 ETIHAD AIRWAYS ABU DHABI GRAND PRIX Venue: YAS Marina Circuit, Abu Dhabi.

Now in its seventh spectacular year, the world’s only twilight race will be the last of the 2015 season, and could potentially decide the prestigious F1 driver’s championship title once again. Blur, Florence and the Machine and Enrique Inglesias will be providing the afterrace entertainment in the capital.

BECOME A STRONGER RUNNER WITH BRITTON’S SIX EXERCISES

November 14 DUBAI INTERNATIONAL TRIATHLON 2015 Time: 6:00am The Dubai International Triathlon will push contestants to the limits as they have to swim, cycle and run their way to the finish line.

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unning can be a difficult sport to improve in as techniques are often variable between individuals. One man that has made a huge transition in the sport is Robbie Britton, who in just four years has gone from running his first marathon to competing for Team GB in the World Ultra Marathon Championships. What are the secrets behind the Brit’s success? He reveals six exercises that make you become both faster and more resilient on the trails.

Boost your running power with Britton's help

SINGLE-LEG SQUAT

November 19 - 22

DP WORLD TOUR CHAMPIONSHIP 2015 Admission: Free Admission: AED 1,250 (inclusive of 3 course meal) The top 60 players on The European Tour face off in the season-ending event of The Race to Dubai on the Earth course at Jumeirah Golf Estates. Last year Henrik Stenson (pictured), who used to live in Dubai, won the event for the second year running.

Team GB marathon runner, Robbie Britton, reveals the secret behind his success and provides his tips on how you can train to become a stronger runner.

Jabra's cross training aid

December 3 – 5

EMIRATES AIRLINE DUBAI RUGBY SEVENS 2015 Venue: The Sevens Stadium.

The Rugby Sevens is one of the most eagerly-anticipated events of the UAE calendar. Even if you’re not a rugby fan you’ll love the fun activities and festivities on offer for the whole family. More than 100,000 visitors are expected to attend this year’s event, so don’t miss the biggest party of 2015!

Jabra Sport Coach Wireless headset motivates you with individual coaching and your favourite training beats.

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travel San francisco Discover what makes San Fran one of the most captivating cities in the world.

adidas ACE GTI 2016 The world of football boots will never be the same again after the release of these laceless wonders.

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local scene

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Get your protein fix at CUT by Wolfgang Puck in The Address Downtown Dubai

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Stand on one leg, with the other raised behind you and your arms in front for balance. Keeping your chest up, lower into a squat. Keep your knee in line with your toes, and go as low as you can without losing your balance.

Beginner : 6 reps each side Intermediate: 8 reps each side Advanced :10 reps each side

V-SIT Lie on your back with your arms and legs outstretched. Contract your core and bring your legs and arms together, keeping them straight, then lower to the start under control.

Beginner: 8 reps Intermediate: 10 reps Advanced: 12 reps

SQUAT TO THE WORLD Hold a medicine ball in both hands and lower into a squat. Drive back up, then slowly circle the ball around your head in one direction, then the other,

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November 21 THE COLOUR RUN 2015 Venue: Dubai Autodrome, Motor City.

The world’s happiest run is back and it is expected to live up to all the colourful hype once again. The Colour Run is a five-kilometre, un-timed fun run in which thousands of participants are doused from head to toe in different colors at each kilometre. The fun continues at the finish line with an unforgettable festival.

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save the date The top sporting events that are occurring in the UAE over the next couple of months.

SFME

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life in style Whether you’re hitting the beach, the football field, the gym or the town you want to look and feel on top of your game. Don’t sweat it, we’ve got you covered!

keeping your core tight.

Beginner: 8 reps each side Intermediate: 10 reps each side Advanced: 12 reps each side

KETTLEBELL STEP-UP Holding kettlebells, brace your core and place one foot on a bench. Drive through the heel to step up on the bench. Carefully step back down, lead leg first.

Alternate sides.

Beginner: 8 reps each side Intermediate: 10 reps each side Advanced: 12 reps each side

BOX JUMP Stand facing a knee-high box or bench. Jump powerfully onto it, using your arms to generate momentum if you need to and bending your knees to soften your landing. Step rather than jump down, then repeat.

Beginner: 3 reps Intermediate: 4 reps Advanced: 5 reps

TIPS FOR WORKOUT: •

PLANK Get into a plank position with your weight supported by your feet and forearms. Keep your body in line, feet together and elbows directly under your shoulders.

Squeeze your abs and core to help you keep your hips up.

Beginner : 30 secs Intermediate: 60 secs Advanced: 90 secs

• •

Perform the exercises back-to-back three times, resting for two minutes between each circuit.

Do it once a week at first, building to twice a week to supplement the work you do on the trails.

For any moves involving weights, avoid going too heavy.

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Britton booster Team GB marathon runner, Robbie Britton, reveals the secrets behind his success and the ways you can train to become a stronger runner.

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Trainer TRAINER

1. MAKE BUTT-DAY SOMEWHAT INSTINCTIVE:

3. SIMPLE WORKS:

The goal is to tax the heck out of your glutes, not your entire lower body. So if you do a glute-intensive exercise, pump a ton of blood into the area until you can’t feel it anymore.

When it comes to the glutes, simple workouts can work wonders. One or two extremely effective glute exercises may be all you need.

THE BEAUTY OF

BUILDING BUILDING YOUR YOURBUTT BUTT T

here’s an uprising happening right now.

Women are rebelling against the fashion magazines. ‘Skinny’ is no longer the goal, especially when their bodies appear weak, sick, and fragile.

What modern female lifters are after are stronger, better glutes and the legs that come with them.

But there’s a problem. Heavy leg training

doesn’t automatically lead to better glutes. For many women, everyone’s beloved compound movements (squats, deadlifts, lunges) only increase the size of their legs by training their quads, lower back, and hamstrings without doing much for their butts.

Their glute-leg ratio is disproportionate because their quads take over and hypertrophy during their lower body work.

he deadlift is a functional movement that many of us complete everyday without realising like picking up our shopping or something from the ground, or lifting our kids up from the floor.

Deadlifts are a big compound exercise that works both the lower and upper body. In addition, deadlifts work the butt, upper thighs, hamstrings, lower back, upper middle back and traps so pretty much all over body. They are also an awesome calorie burner.

Train first what you want to build the most. Don’t try to demolish the glutes here, just pump some blood into them.

On butt-day, start with several sets of hip thrusts or glute bridges (on the floor). Pause at the top until you feel a very strong contraction in your glutes. Play with speed.

Foot placement matters, so adjust your feet until you feel it. Make sure that none of your reps are wasted.

5. DITCH YOUR SCALE:

BENEFITS OF THE DEADLIFT: • Improves core strength.

• Strengthens lower back.

• Increases your strength and muscle mass.

• Improves athletic performance.

• Decreases body fat.

If you’re trying to reshape your lower body by adding muscle to key places, then you have to ditch the scale and count more on your coaches, mirrors and pictures.

You are trying to build a butt, not lose it.

DEADLIFT (TRADITIONAL) • Start with feet slightly under the bar around hip-width apart.

• Grip the bar symmetrically on each side.

• Hips should be just above your knees.

• Keep your chest up, lats engaged and core tight.

• Push through your heel and pull the bar to your hips.

• Full extension through your hips and fire through with your glutes.

• Return to starting position.

SIX EXERCISES: (12 TO 15 REPETITIONS - 4 TO 5 SETS)

Muscular legs aren’t the problem – undertrained glutes are. People can use excellent form and lots of weight when squatting, lunging, and deadlifting.

But even so, their glutes aren’t maximally involved in these the way they are with other exercises that get less attention.

You can still squat but not activate 100% of your glutes.

BARBELL HIP EXTENSION

GLUTE BRIDGE

BACK HYPEREXTENSION

DEADLIFT

HOW DOES THIS HAPPEN? WHEN SQUATS DON’T HIT THE SPOT: Some women can’t build an impressive squat-booty. They build squat-quads. This is due to the fact that our bodies’ anatomy and biomechanics are different.

YOU COULD BE ONE OF THEM IF YOU: • •

Have a propensity to build big quads.

Aren’t feeling much activation in your glutes during lower body workouts.

• Find yourself wondering why your glutes look flat in spite of all the squats and deadlifts.

So if you are prone to building thicker legs, the answer is not to stop training

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lower body, or to go at it timidly with little pink dumbbells. The answer actually is to aggressively train your glutes.

1.

2.

3.

BUTT-DAY IS NOT FOR EVERYONE: If you are a beginner or your weight training is limited to three days a week, then no, taking up gym time with butt-specific day would not be ideal.

If you weight train 5-6 days a week, then a glute day is worth the investment because it will help activate your glutes when you are training your entire body with compound movements.

The bigger the muscle group you are training, the more taxing the workout is.

The glutes are central to your overall appearance. Butt-day will help eliminate the gluteal fold by lifting the glutes.

SUMO DEADLIFT (VARIATION) • Start with feet slightly wider than shoulder width apart.

• Toes pointing out.

• Bend knees slightly and hinge at hip to grip the bar.

• Push through the heels using the legs and hip. extension to drive the bar upwards.

FLUTTER KICKS

WATCH THE VIDEO HERE Subscribe to our Youtube channel: youtube.com/SFMEMagazine

CABLE PULL-THROUGH

SUMO DEADLIFT

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fitness first open 33 club in uae

TRAINER DUBAI ON DEMAND LAUNCHING AT DIFF

member stories

In collaboration with Global Health and Fitness, Fitness First have launched a new supplement range that will help you reach your goals in a quicker and safer manner.

A new online channel will launch at the Dubai International Film Festival that will feature an array of star names from sport and media.

Inspiring transformation stories from three Fitness First members in the Middle East.

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6-6-6 Barbell Complex the

FITNESS FIRST LAUNCH supplement range

Whether you looking at running your first, finest or fastest mile, Fitness First Running Club powered by adidas is ideal for you.

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rd

Fitness First are expanding yet further with a new club on The Palm Jumeirah’s Golden Mile.

Get up to speed with new running club

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The deadlift the ultimate exercise Increase your strength and power by learning three different types of deadlifts.

The beauty of building your butt Women don’t want to be ‘skinny’these days – they desire to be strong and have muscular definition. Legs play a key part in this and Bahij Khouzami offers the best tips and techniques to make sure yours look in top shape.

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NEWS

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

ONE LEGGED CABLE KICKBACK

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FITNESS FIRST

STIFF LEG DEADLIFT • Start with bar in hang position.

• Keep legs straight but do not lock out the knee.

• Drive the hips backwards and lower the bar to around shin height.

• Keeping your back neutral, drive through your hips and glutes and return to the starting position.

STIFF LEG DEADLIFT

THREE REASONS:

A BUTT-DAY IS IN ORDER: You need to undertake a glute-specific workout in which your hamstrings and quads are not taxed nearly as much as your glutes.

Give glutes priority. They will grow as a result, and by growing them you will improve the look of your entire body.

You might be thinking: why isolate glutes if you can get a bigger bang for your metabolic buck by training your entire body?

By LOUISE SHIELDS Fitness Manager, Fitness First Dalma Mall, Abu Dhabi

THE ULTIMATE EXERCISE T

4. RECRUIT GLUTES FIRST ON LEG DAY:

2. FEELING THE MUSCLE WORK IS KEY:

IN THIS ISSUE

THE DEADLIFT

TIPS AND TECHNIQUES FOR BUILDING YOUR BUTT:

By BAHIJ KHOUZAMI Personal Trainer, Fitness First Beach Park Plaza, Dubai

TRAINER

By TREVOR FLOWERS Fitness Manager, Fitness First Motor City

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FORGET THE TREADMILL OR CROSS TRAINER... BURN LOADS MORE CALORIES WITH THIS AWESOME AND QUICK BARBELL WORKOUT!

FITNESS FIRST NEWS

BEFORE YOU START

If you are not used to lifting weights then start with a light bar or even an empty barbell until you feel capable of adding weight.

Listen to your body – If you start to feel any lower back pain avoid doing the Good Morning exercise until you have strengthened your core and lower back.

1. DE A DL I FT

The Workout

HIS barbell complex is designed to work the entire body and maximise T the intensity of your workout in a short time period. It combines some of the best known fat loss exercises in the industry into one workout, making sure you get more ‘bang for your buck’ when it comes to calorie output. This may look easy on paper but I guarantee you will leave the gym looking like a drowned rat in your own sweat!

In this workout you will complete a circuit of six compound exercises, six times through, for a total of six rounds. This workout is called a complex because you will perform each exercise one after another without rest. You will complete this complex six times through. This is one round. You then rest two minutes in between rounds and go again. Challenge yourself by completing this workout with a total of six rounds.

1 2 3 4 5 6

Exercise Deadlift Bent Over Row Front Squat Good Morning Reverse Lunges Wide Deep Squat

By MILOS RANKOVIC

3 . F R O N T S Q UAT

Personal Trainer at Fitness First Burjuman

4 . G O O D MO R N IN G

HOW TO PERFORM THIS Stand with your feet shoulder-width apart with your toes slightly pointed out.

The bar will rest on your finger tips with your elbows pointing forward with your upper arms parallel to the floor. Keep your head up and maintain a straight back throughout the movement. Lower the bar by bending the knees and hips, but do not allow the elbows to drop. Lower the bar so that your thighs are parallel to the ground. Exhale and push the floor with the heels of your feet and straighten the legs again to go back to the starting position. ?

Muscles Targeted: Quadriceps, Hamstrings, Glutes, Lower Back

HOW TO PERFORM THIS The bar should be across your shoulders (not your neck) and your knees slightly flexed. Keep the back straight and your head up throughout the movement.

Hinge at the hips, pushing them back as you lean forward towards the ground.

Begin to raise the bar as you exhale by elevating your torso back to the starting position. ?

WHY YOU

SHOULDN’T

Muscles Targeted: Lower Back, Hamstrings, Glutes

COUNT CALORIES

TIP!

Reps

Avoid your knees travelling past the line of your toes causing unnecessary stress on the knee joints.

x1 x1

Y

x1

OU’VE probably heard that in order to lose weight you need to be in a caloric deficit. This is true. Caloric deficit happens when energy expenditure is greater than energy intake, and don’t let anyone tell you differently. How much food you eat does matters. You can never lose weight if you eat more food than you spend over the course of the day; even if you have a healthy diet.

x1 x1 x1

1. Repeat the circuit above 6 times with no rest. This is one round.

2. THEN - Rest 2 minutes after each round and aim for six rounds.

2. B E N T OV ER R O W

? HOW TO PERFORM THIS Stand with your feet hip-width apart and your knees slightly bent. Take a pronated (overhand) grip just wider than your shoulder width. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. The movement should not be fast but steady and under control.

As you reach the top of the movement which is a standing position, pull your shoulders back and down.

? HOW TO PERFORM THIS Stand with your feet hip-width apart and your knees slightly flexed. Push your hips back and lean forward keeping your chest elevated. The barbell should hang directly below your shoulders. This is your starting position. Breathe out and lift the barbell up and in towards your hips. At the top contracted position, squeeze the back muscles and hold for a brief pause. Inhale and slowly lower the barbell back to the starting position.

Muscles Targeted: Lower Back, Hamstrings, Shoulders

Muscles Targeted: Upper Back, Biceps, Shoulders

5 . R EV ER S E L UN G ES Muscles Targeted: Quadriceps, Hamstrings, Glutes

But..

6 . W ID E D EEP S Q UAT

? HOW TO PERFORM THIS Stand with your feet hip-width apart holding the barbell across the back of your shoulders. Take a step back with one foot, lowering the knee on the same leg two inches from the ground. Keeping the back straight, load up the glutes and push through the heel of the front foot until you are back to the starting position. Repeat for the other leg.

Do you really need to count calories in order to put yourself in the caloric deficit?

Is the amount of calories you consume all that matters when you try to to achieve your desirable fatloss goal? Is it the only way to get rid of the excess fat to count every single calorie that you are eating on a daily basis? Over the years, nutritionists have taught us to count calories. They told us that we need to adjust our daily intake according to how much we spend.

But there are certain issues with that logic that I am going to address in this article:

? HOW TO PERFORM THIS Place your feet in a wide stance with your toes pointed out. Keep your head up and maintain a straight back throughout the movement. Lower the bar by bending the knees and hip until your thighs are parallel to the ground.

Exhale and push the ground with your feet (in an explosive style) to a standing position. Simultaneously push the bar above your head and return it to the front of your body.

Muscles Targeted: Quadriceps, Hamstrings, Glutes, Inner Thigh

1.YOU DON’T KNOW EXACTLY HOW MUCH YOU ARE SPENDING

Find out all the latest happenings at the region’s No.1 health and fitness club chain and read the inspiring stories of three members who have turned their lives around since joining Fitness First.

First of all in order to successfully put yourself in the caloric deficit you need to know how many calories you are actually spending during the day.

There are many factors that go into daily energy expenditure, including intensity and duration of

TIP!

TIP! Lean forward slightly over

Actively squeeze your glutes as you drive your hips forward to stand up.

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your knee as you lunge to activate more glute and hamstring muscles.

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physical activity, genetic factors, type of employment, body composition, and resting metabolic rate, all of which are difficult to accurately measure. Individual differences can play a huge role here. Your metabolic rate varies between different people.

There are a lot of mathematical equations that people use to measure their daily caloric expenditure.

And if you are obese, or one of the folks for whom the equation doesn’t work, the number you get from these calculations could be off by as much as 43%.

2. YOU DON’T KNOW EXACTLY HOW MUCH YOUR INTAKE IS AND YOU CANNOT TRUST THE LABELLING

The macronutrient and calorie values contained on food labels are mere approximations; they were not measured in the lab. To figure out how much energy a given food contains, scientists burn food samples in a bomb calorimeter.

This single result then becomes the standard value in energy/nutrient database. Most nutritional labels base their information on averages, not exact or absolute values.

Furthermore, the quality of food can vary greatly in macronutrient and calorie content based on cut, what the animal was fed, soil and growing conditions, length of storage, preparation method and cooking time etc.

Harvard University researcher Rachel Carmody says that: “In some cases, reported calorie values could differ

from actual energy harvest by as much as 50%.”

Dr. John Berardi, the co-founder of Precision Nutrition says: “Generally people assume that handbooks, websites, and databases containing calorie estimates are correct. They’re often not. In fact, research has shown they can be off by about 25% because of incorrect labelling, laboratory measurement errors and food quality.”

Some research, for example, shows that certain frozen foods contain 8% more calories than listed on the package. Some restaurant meals can have up to 18% more calories than they indicate.

So even if we actually know how much we are spending (which we don’t), you can be off by 2550% if you trust the food labels or nutritional online databases.

3.THE FOOD QUALITY ISSUE One of the biggest problems with calorie counting is that some people are getting calories from junk food or processed food instead of good sources. Thinking that you are going to get the same results by eating KFC and donuts rather than a balanced diet is completely wrong.

Different food acts differently in the body. Some food causes the release of hormones that affect your ability to lose fat and your overall metabolic rate. Also, different food types will have different effects on your satiety levels. Having high fibre high protein meals will provide greater satiation for the same amount of calories compared to breakfast cereals.

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The 6-6-6 Barbell complex Forget tedious workouts that involve the treadmill or the cross trainer, you can burn loads more calories with this quick and intense barbell exercise.

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why you shouldn't count calories There’s easier ways to shed pounds than counting the calories of everything you digest.

By JONATHAN MILLS Assistant Club General Manager, Fitness First Dalma Mall, Abu Dhabi

By NICKY HOLLAND

By JAMES FRANCIS SINGH SIDHU

By RYAN THOMAS FIitness First Town Centre Club General Manager & XFit Coach

Fitness Manager, Fitness First, Beach Park Plaza

Senior Fitness Manager – DIFC Fitness First

DETER ALL TENSION AND TIGHTNESS

EXTREME

BODYWEIGHT CHALLENGE A

BUILDING

HIGH PERFORMANCE,

QUALITY AND EXPLOSIVE

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he aim of this workout is to add quality slabs of functional high performance muscle to your legs, core, arms and chest. The other added benefit is the mental performance development that will help you subdue that little voice inside your head that keeps telling you that “you can’t do this…”

MUSCLE

Muscular Development Focus: Quads, glutes, hamstrings, calves, core, chest, triceps and anterior deltoids.

Make sure you warm up. Spend 10-15 minutes doing hip, ankle and shoulder stretches/ light exercises.

TRIATHLON

ONE ARM PUSH-UP

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Stallone made it famous in the ‘Rocky’ movies and it still remains one of the ultimate tests of physical strength.

The one-arm push-up requires full engagement of the upper, lower and core muscles to properly perform.

The core is the key to success here, as being able to do 100 clean push-ups does not automatically give you the ticket to performing this exercise, as the core is not worked enough when both arms are involved.

Workout:

Back Squat 70% –100% of your body weight for 100 reps (do it away from the squat rack to make you quicker). There is a catch... Every time you need to place the bar back on the rack to rest you will complete a 15 strict push-ups penalty. This will flush the blood from the legs to your chest, shoulders and triceps giving your body an opportunity to drive fresh oxygenated blood back into your legs when you hit your next set of squats.

TRAIN 4

few months back, I touched on some very basic exercises to get you moving functionally, whilst testing against your own weight as resistance. Now, it’s time to take it up to ‘11’ with an extreme challenge!

Whilst I use the term ‘extreme’ to describe the spectrum of exercises shown here, they are by no means an impossible feat of fitness, but certainly require a strong foundation and mastery of the basics to effectively perform. You may find that you will not be able to fully perform the exercises at first, hence, I have also added some tips that will support you in developing the strength and technique required to successfully perform the real deal. So, let’s look at the challenge in more detail.

FUNCTIONAL The ‘100 Club’ Workout

with Trigger Point Therapy (part one)

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TIPS FOR SUCCESS: No doubt many will find

This will maximise your anterior chain development with the combination of the positive stress the squat load places on your quads and the primal muscular firing of the push-up.

This break/penalty also gives you something else to focus on while you are chipping away at your 100 reps.

The squat rep scheme can be broken down as you see fit. You will need to be strategic with your reps to fit your squatting and push-up capability.

this a struggle at the start and need to build the strength to make it to the finish line. A great way to do this is to find an elevated surface and perform the push-up at height, which makes it easier, as the total bodyweight intensity is reduced the higher up the surface is. Work your way to a shorter height until you nearly reach the floor; then you are ready for the extreme version of the exercise!

ONE ARM PUSH-UP (EASIER)

his article will highlight and demonstrate exercises you can do in a gym environment that will help you prepare for a triathlon.

To compete in a triathlon you need a high level of fitness and a good amount of muscular endurance.

When training for an event like a triathlon, a lot of hard work and conditioning is done during training prior to the event. This is done so you are in the best shape and

KEY POINTS OF MOVEMENT: • • • • •

One arm stays close to the body and the other is placed behind the back.

Split the legs far apart to increase stability (split distance reduced over time to increase intensity).

Back should be straight and body parallel to the floor.

Keep the core tight and engaged to stop your body falling to one side.

Control your body towards the floor and then push away with the one arm to extend the arm fully to complete the rep.

optimal fitness by the time you take part.

Obviously, to improve your swimming you will need to train in water, to improve your cycling you will need to practice on a bike and for running, you guessed it...you need to run.

However, this article will give you exercises and techniques that will help facilitate your overall fitness, strength and endurance in the gym – making you a better athlete and onewho is prepared to tackle a triathlon.

STEPPER - RUNNING

or a long time now, we have been slaves to convenience, instead of walking we drive, we sit down too long throughout the day, instead of going out to buy food, clothes or anything else we need, we just get it delivered straight to our front door, we as human beings have become lazy and inactive and so have our muscles.

Our bodies just don’t move the way they are supposed to anymore; we are losing the range of motion and function our muscles are designed for. We were built to move, to squat, bend, push, pull, run, and jump. We were not made to stay static for long periods.

Too many of us now have postural problems, pain in the shoulders, neck, back, knees, feet, etc.… which all stem from bad posture due to our inactive lives and lazy ways.

The good news is, people are starting to become more aware of the imbalances, the pain, and problems their bodies are experiencing due to poor posture and under used muscles. And there is a lot of help out there now to correct these imbalances whether you seek professional help or learn and implement yourself.

Self-myofascial release basically means releasing those tight sore muscles that are causing you pain and correct your posture problems.

BENEFITS OF SELF-MYOFASCIAL RELEASE: • Corrects muscle imbalances.

• Improves join range of motion.

• Relieves muscle soreness and joint stress • Maintains normal functional muscular length In the first part of this article I will go through some exercises to help release and correct tightness and mobility issues in the lower body which will help with squat performance, running, bending, walking and general day to day tasks that put a lot of stress on this area.

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building quality and explosive muscle Discover how the ‘100’s Club’workout can boost your physique by adding quality slabs of functional, high performance muscle to your body.

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Extreme Bodyweight challenge Push your body beyond limits by doing three intense exercises that don’t involve any machines or weights.

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ROLLING FOR THE CALVES

BY PERFORMING SELF-MYOFASCIAL RELEASE TECHNIQUES ON A FOAM ROLLER, YOU CAN IMPROVE YOUR: • Flexibility.

• Function.

• Performance.

• Reduce/rehab injuries.

In short, you use your bodyweight to roll, massaging away restrictions to normal soft-tissue extensibility.

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40 top triathlon training

42 deter all tensions

You don’t have to train outside in the heat for a triathlon. Nicky Holland demonstrates exercises that can be done in the gym that will be beneficial for each discipline.

Trigger point therapy can prevent all the stiffness and aches you experience. Find out the best ways to relieve the stress in the lower body.

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#KEEPCHALLENGING

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The biggest race of the Formula One season hits the Middle East from November 27-29 at Yas Marina Circuit, Abu Dhabi. It has been announced that there are fewer than 10 percent of tickets remaining so the 60,000 capacity venue should be bouncing on race weekend.

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WARM UP TIME TO LOOSEN UP AND GET THINGS STARTED!

Why Dynamic Stretching is the optimum way to warm up NTIL a decade ago, people thought that static stretching was the best way to loosen up our muscles prior to training or exercising. However, dynamic stretching is much more heavily advocated these days as a far more beneficial warm up exercise in order to maximise performance.

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WHAT IS DYNAMIC STRETCHING? A dynamic warm-up uses stretches that are “dynamic,” meaning you are moving as you stretch. Static stretching requires you to hold a stretch for 10 or more seconds while motionless, and was the most popular type of warm up for athletes for many years.

KEY BENEFITS OF DYNAMIC STRETCHING: 1. Dynamic stretching: means your body is still continuously moving, even while stretching. The purpose of warming up is to prepare your muscles. You need to increase your muscles’ core temperature and dynamic stretching can accomplish this. If you put 5-10 minutes aside before your workout to do static stretching, this can lead to your muscles’ core temperature dropping. Although your muscles may be stretched and feel loose, they will actually be less elastic and not as powerful.

2. Dynamic stretching will prepare your muscles in a sport specific way. While a static stretching warm up may loosen off the muscles, it has really has no relevance

to what you are actually about to perform.

Whether you are preparing for a football match or just going for a run, your body needs to be prepared for the intensity of the workout ahead.

3. Dynamic stretching gets you mentally prepared for the game ahead. A static stretching warm-up is more relaxing than anything else. This can trick your body into a relaxation mode and can be a difficult transition from rest period into competitor mode.

4. Dynamic stretching helps to improve the range of motion around your joints. This will help reduce the chances of injury. Over time this will improve your performance and maximise your movements due to the increase in flexibility of your joints.

It is clear that dynamic stretching overpowers static stretching when preparing for any type of workout. A warm up not incorporating dynamic stretching does not fully prepare the muscles for the task ahead, and can potentially inhibit your performance.

DYNAMIC WARM UP EXERCISES • Lunge with a twist • Knee to chest • High kicks • Hip stretch with a twist • T-push-ups

The effectiveness of your warm up can not only affect the likelihood of injury, but also directly impacts your ability to perform to your maximum ability. As such, dynamic stretching plays a major role in maximising your performance levels and should be a key part of any warm up.

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WARM UP

NEWS FEED NOV.DEC

Weight lifting can help you remember more IF YOU HAVEN’T YET BEEN CONVERTED TO LIFTING WEIGHTS, THIS FACT MIGHT JUST DO THE TRICK. ACCORDING TO US RESEARCH, JUST 20 MINUTES OF LIFTING WEIGHTS CAN IMPROVE LONG-TERM MEMORY BY 10 PER CENT. EVEN BETTER, IT TAKES JUST TWO SESSIONS FOR THE BENEFITS TO START KICKING IN.

FRUIT BARS MORE SUGARY THAN SWEETS report has shown that so-called healthy processed fruit bars are laden with added sugar. Action on Sugar carried out a survey with 94 products that proved a third contained three to four tablespoons of sugar and 90% were “more sugary than Haribo Starmix”.

Katherine Jenner from Action on Sugar said: “Unprocessed, whole fruit is healthier than processed fruit snacks and fruit juice drinks as it contains vitamins, minerals, water and fibre and does not cause the devastating tooth decay that we see in young children today.”

A child would have to gobble an entire 240g punnet of strawberries to take in the same number of grams of sugar found in some processed snacks.

Colin Michie, chairman of the nutrition committee at the Royal College of Paediatrics and Child Health, said the findings were “stunning” and “frightful”. “None of us need sugar in our diets at all,” he said. “It is unnecessary.

Fruit contains fibre, which we need to function properly, but in these snacks the benefits of fruit are sacrificed by covering them in sugary coatings.”

A

We sleep better when we are cold

Many adults do not get enough sleep. And while a number of factors play a part in this, one simple thing you can do to sleep better is lower the thermostat. The ideal temperature for sleep is around 68 degrees. If you’re having trouble nodding off, drop it down to about 65 degrees.

The number of times people use the gym in a week If you’re fed up of feeling guilty for not going to the gym enough, compare the number of times you go compared to the average. Research has shown that people tend to go to the gym twice a week on average.

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WARM UP

f you tend to blame karma for illness, the chances of you having poor physical and mental health are higher, suggests a new study.

“In general, the more religious or spiritual you are, the healthier you are, which makes sense,” said Brick Johnstone, professor of health psychology at University of Missouri in the US. “But for some individuals, even if they have even the smallest degree of negative spirituality – basically, when individuals believe they are ill because they have done something wrong and God is punishing them – their health is worse,” Johnstone added.

Johnstone and his colleagues studied nearly 200 individuals to find out how their spiritual beliefs affected their health outcomes.

Individuals in the study had a range of health conditions, such as cancer, traumatic brain injury or chronic pain, and others were healthy.

The researchers divided the individuals into two groups: a negative spirituality group that consisted of those who reported feeling abandoned or punished by a higher power, and a no negative spirituality group.

Those in the negative spirituality group reported significantly worse pain as well as worse physical and mental health while those with positive spirituality reported better mental health.

Targeted interventions to counteract negative spiritual beliefs could help some individuals decrease pain and improve their overall health, the researchers said.

THE FASTER YOU EAT, THE MORE LIKELY YOU ARE TO BE FAT Fast eaters who eat until they are full may be three times more likely to be overweight than slow eaters who stop before they’re full. So says research on more than 3,000 Japanese people in the British Medical Journal – and it’s not hard to guess why.

It takes time for food to reach your stomach and for the ‘full’ signal to reach your brain. So make it a habit to chew thoroughly and pause between bites – you’ll eat less and avoid putting on weight without even trying.

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A FEW ALTERATIONS IN LIFE WILL MAKE YOU FEEL AND LOOK BETTER

Don’t blame karma for poor health!

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BEST AND WORST FOODS FOR HEALTHY TEETH We all know the benefits and the importance of brushing twice a day, flossing often and using mouthwash; but what should we eat and what should be avoided for a healthy smile?

The best foods: Milk and Eggs : Dairy products like milk and egg yolks are excellent sources of calcium and vitamin D. Cheese and Yoghurt: Foods rich in calcium and phosphorus can protect tooth enamel and even help replace minerals in teeth.

Meat, Fish And Tofu: Meat, fatty fish (like salmon) and tofu are loaded with phosphorus, another important mineral that may protect tooth enamel.

Dark, Leafy Veggies like Broccoli: Leafy veggies are excellent animal-free ways to get plenty of vitamins and minerals.

Apples: Apples and other high-fibre fruits can scrub away plaque and freshen breath.

The worst foods and drinks: Lime, Lemons, Oranges And Grapefruit: Strong citric acids (foods with a low pH rating) are the No. 1 cause of enamel erosion and tooth decay.

Pickles: The combination of super-acidic vinegar and sugar is a recipe for enamel erosion.

Coffee: The tannic acids in coffee wear down enamel and can stain teeth brown.

Tomatoes: Both raw and in sauce form, tomatoes are acidic and not good for your teeth.

Soda: The combination of sugar, acids and carbonation is a death sentence for teeth.

SMILE YOUR WAY TO HAPPINESS Every time you smile, you’re triggering the release of the ‘happy hormone’ serotonin, which helps with positive thinking. So when the going gets tough, just remember to grin and bear it!

“My father’s dream was to be the father of a doctor. He worked so hard to put me through college. In a year, I will be a doctor and he will be ‘Abu el Doktora.’”

Menna, Future Doctor

What’s Your Story?

You are the writer of your own story. With hard work, you can start a new chapter anytime you choose.

Our mission at Bayt.com is to empower you to write the story you want, starting with your career. We have the tools to make your story better, and to share it with the right people, in the right places. Together we work.

What’s your story? Start now by building your profile on Bayt.com: Bayt.com/WhatsYourStory #WhatsYourStory

WARM UP

Crunchy Thai Salad This crunchy Thai-inspired salad has a refreshing coconut lime dressing and is a quick, all-in-one meal that is not only healthy but is also deliciously flavoursome.

INGREDIENTS:

SALAD:

1/4 cup coconut milk 1 tablespoon fresh lime juice 2 teaspoons olive oil 2 teaspoons freshly grated ginger 2 teaspoons tamari 5 drops liquid stevia

3 cups shredded red cabbage 1/2 cup chopped cilantro 1/2 cup sunflower seeds or chopped raw walnuts 2 tablespoons diced red onion 2 tablespoons sliced green onion Lime wedges

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DIRECTIONS:

In a large mixing bowl, whisk together the dressing ingredients.

Fold in the salad ingredients. Serve chilled or at room temperature, with lime wedges.

HEALTH NEWS

HOLIDAYS ARE GOOD FOR YOU

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or all those that haven’t gone on vacation this year, get a trip booked when you can because it’s having a negative impact on your physical and mental health.

Data from a renowned ongoing longitudinal project started in 1948, called the Framingham study, showed that female homemakers who took a vacation once every six years or less had nearly twice the risk of developing heart attacks or having a fatal heart problem than those who took time off at least twice a year.

In 2012, drawing on data from a large long-term project called Whitehall II, researchers from the Finnish Institute of Occupational Health and elsewhere found that people who worked more than 11 hours a day (compared to those who worked 7-8 hours a day) were more than twice as likely to have a major depressive episode, even those without previous mental health issues.

Some vacations do more than others. For instance, getaways that involve mastering new skills, like surfing or yoga, are especially helpful in reducing exhaustion in the days following your break. Likewise, a frustrating or conflict-ridden vacation can be a drain on productivity and energy.

The collective effect over time of a holiday is vital so get one booked readers!

Why you shouldn’t take an ice bath after exercise

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ce baths have been the most popular source of recovery for athletes for a number of years but recent research suggests that it’s not as beneficial as people believe.

It was presumed that cold water immersion (CWI) helps speed muscle recovery and eases muscle soreness, especially after a strenuous workout. Many athletes also claim CWI has other benefits like flushing out lactic acid and reducing tissue breakdown.

However, a new study from the University of Queensland, published in The Journal of Physiology, found that immersing your body in cold water after strength training can actually hinder muscle adaptation, rather than speed up the recovery process.

Lead researchers Dr. Llion Roberts and Dr. Jonathan Peake studied 21 physically active men. In the first part of the study, participants were asked to complete strength training two days a week for 12 weeks. Half the group was treated with a 10-minute, 10 degrees Celsius ice bath. The rest of the group skipped the chilly recovery and instead warmed down on an exercise bike.

After the 12-week study was complete, the group who warmed down on the bikes ended up showing increased muscle strength and mass compared to the ice-bathers.

Perhaps the classic ways are becoming out of touch in the modern games.

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NOVEMBER - DECEMBER 2015

SAVE THE DATE November 13 WE RUN DXB Venue: Mohammed bin Rashid Boulevard, Downtown Dubai Time: 7:30am Admission: AED 100 Nike’s popular run is back for its second year. The location, just as it was last year, will be around the Burj Khalifa at Downtown Dubai and will make use of the Nike+ app available on all mobile platforms.

November 27 - 29 2015 FORMULA 1 ETIHAD AIRWAYS ABU DHABI GRAND PRIX Venue: YAS Marina Circuit, Abu Dhabi.

Now in its seventh spectacular year, the world’s only twilight race will be the last of the 2015 season, and could potentially decide the prestigious F1 driver’s championship title once again. Blur, Florence and the Machine and Enrique Inglesias will be providing the afterrace entertainment in the capital.

November 14 DUBAI INTERNATIONAL TRIATHLON 2015 Time: 6:00am The Dubai International Triathlon will push contestants to the limits as they have to swim, cycle and run their way to the finish line.

November 19 - 22

DP WORLD TOUR CHAMPIONSHIP 2015 Admission: Free Admission: AED 1,250 (inclusive of 3 course meal) The top 60 players on The European Tour face off in the season-ending event of The Race to Dubai on the Earth course at Jumeirah Golf Estates. Last year Henrik Stenson (pictured), who used to live in Dubai, won the event for the second year running.

December 3 – 5

EMIRATES AIRLINE DUBAI RUGBY SEVENS 2015 Venue: The Sevens Stadium.

The Rugby Sevens is one of the most eagerly-anticipated events of the UAE calendar. Even if you’re not a rugby fan you’ll love the fun activities and festivities on offer for the whole family. More than 100,000 visitors are expected to attend this year’s event, so don’t miss the biggest party of 2015!

November 21 THE COLOUR RUN 2015 Venue: Dubai Autodrome, Motor City.

The world’s happiest run is back and it is expected to live up to all the colourful hype once again. The Colour Run is a five-kilometre, un-timed fun run in which thousands of participants are doused from head to toe in different colors at each kilometre. The fun continues at the finish line with an unforgettable festival.

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MIXED MARTIAL ARTS SFME FEATURE

RICH FRANKLIN GRADUATE | UFC CHAMPION | ENTREPRENEUR | ACTOR | VICE PRESIDENT OF ONE

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NTELLIGENCE and fighting aren’t often associated. But former UFC Champion Rich Franklin has ridiculed stereotypes with a career path that many, including his father, once objected to, to prove it’s possible to have the brains as well as the brawn.

The 41 year old was going to be a high-school teacher but then made one of the best decisions of his life – trading the classroom for the Octagon.

The American taught opponents a lesson in the cage for a number of years as he became the UFC Middleweight Champion and a household name in the sport. His

talent and achievements were recognised

by Sherdog when he was entered into their Mixed Martial Arts Hall of Fame after knocking Chuck Liddell into retirement and he’s since gone on to become a movie star as well as setting up his own clothing and mechandise line.

The entrepreneur’s attention has now turned to Asian fighting organisation, ONE Championship.

In April 2014, he was signed as the Vice President and later that year, they hit Dubai for the first time to a sold out crowd.

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MIXED MARTIAL ARTS SFME FEATURE

Franklin takes on an opponent in the Octagon.

“THE BIGGEST CHANGE IS THAT THE CURRENT STOCK OF FIGHTERS HAVE BEEN WATCHING MMA SINCE THEY WERE YOUNG CHILDREN. ” – RICH FRANKLIN 22

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Here Franklin talks exclusively to SFME’s Scott Grayston about his astonishing career, his training methods and his intention to return to the Middle East with ONE Championship.

SFME: Although your career is still not ‘officially’ over, what has been the highlight?

RF: When I chose to quit my high school teaching career to pursue MMA, it was at a time when the sport was not widely accepted in the U.S. My father thought I was wasting an education and throwing away a career, and needless to say was not very happy with me.

Several years later when my dad came to my first title defence, he told me how proud he was of me that I pursued my dreams.

SFME: What does your role as Vice President of ONE Championship entail?

RF: ONE has me plugged into so many facets of the business – from incorporating me into the broadcast, the fighter development through seminars, as well as the business side. ONE Championship is the fastest growing MMA

organisation in the world and I have been through this growth process before. So I bring that experience to the table to help build the brand and the sport of MMA internationally with ONE Championship the same way that I did here in the United States 10–15 years ago.

SFME: ONE is massive in Asia. What do you think the appeal is compared to other fighting organisations?

RF: ONE Championship has created a unique product that organisations all over the world want to partner with. Asian fans are very selective with what they enjoy and taking what works in the West and directly importing it to Asia will not lead to long-term success. ONE Championship is based in Asia, features Asian heroes, and we know what appeals to each individual market. We combine that unique spin on world-class entertainment that is similar to the excitement and extravagance of a rock concert. That’s what helped us to fill 20,000 seat arenas across the continent to spur the exponential growth across Asia.

Credit: Armor Gel

SFME: Are you still in good enough shape to fight in an event yourself?

RF: I’m always in shape!

FRANKLIN PROFILE BORN: CINCINNATI, OHIO, US BIRTHDAY: 05-10-1974 AGE: 40 HEIGHT: 6’1” (185.42cm) WEIGHT: 185 LBS (83.91kg) SFME: ONE has mainly Asian competitors so you must be proud as an American seeing the success of compatriot Ben Askren who won the title in Dubai?

RF: Yes but I’m also very intrigued and impressed by the Asian talents in MMA. ONE has given a platform for so many local stars to shine on an international stage. We have world champions from Mongolia and Kazakhstan, and I think it is a very interesting band of champions we have now. I’m looking forward to seeing more new stars in MMA from various regions.

SFME: On the topic of the UAE, when are ONE / UFC looking to come out to the Middle East again?

RF: Keep your eyes peeled for announcements. You’ll definitely be the first to know when it happens and we are definitely looking to go back to the UAE soon.

SFME: You have one fight remaining in your contract – would you ever consider to have that bout in the UAE? RF: I have experience fighting internationally in many countries. It would be fun to add UAE to the list of experiences.

SFME: Can you talk us through your training routines?

Have they changed a lot since the days you left UFC? RF: There are sessions when you work strength or conditioning, sessions when you spend time on drilling and technique, and others when you work live situations or sparring. Every fight requires a balance of those things. The bulk of my time is spent drilling with two heavy sparring days per week and two conditioning sessions per week. I may spend more time on a particular skill set if it is part of the game plan. For example, if we plan to take my opponent to the ground, significant time may be spent on wrestling. Whether I’m preparing for a fight or not, the routine doesn’t change much, but the amount of time I spend in the gym during my off-season is much less.

SFME: Has MMA changed since you were the UFC Middleweight Champion in 2005?

RF:The biggest change is that the current stock of fighters have been watching MMA since they were young children. The sport was not around until after I graduated from high school.

SFME: What are your future ambitions?

RF: To help ONE Championship grow to be the largest global sports property.

SFME: What did you think the most important workouts are for fighters? Is it hard to find the right balance between cardio and strength training?

RF: Working on your technique is crucial. You can do all the sparring and conditioning you want, but without good technique, you have no foundation. Over-training is always a fine line you need to be careful not to cross. It took me years to understand my body and listen to it.

SFME: How did you prepare for a fight? Did you have any superstitions?

RF: I don’t have any superstitions. When I prepare for a fight, my camp lasts 10 weeks. Basically every minute of my life is planned from the moment the fight is accepted until fight day.

Franklin is nicknamed ‘Ace’, because of his similarities to Jim Carrey’s Ace Ventura SFME

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TRIATHLON SFME FEATURE

DUBAI INTERNATIONAL TRIATHLON ON COURSE

FOR SUCCESS

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he Dubai International Triathlon, taking place on November 14, will feature a fresh, new course that spans the length of the city and promises a unique format with a split transition and challenging routes.

This year the event will start with the swim leg at Sheraton Jumeirah Beach Resort in Jumeirah Beach Residence, the region’s premier extreme sports venue. Athletes will then cycle through the iconic Dubai Marina and the calm of Jumeirah Park towards Motor City. The bike leg encompasses the purpose built Al Qudra cycle track before finishing at the Dubai International Endurance City (DIEC) next to luxury desert resort Bab Al Shams where the runners will lace their running shoes for the final discipline, completing three laps of a technical course in the grounds of DIEC.

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TRIATHLON SFME FEATURE

The triathlon kicks off with a 1.9km swim against a backrop of some glorious sights such as the iconic Atlantis, The Palm hotel.

“Safety is always of the utmost importance when planning race routes so to have the calm waters off Jumeirah Beach Residence for the swim and then the car-less environment of the cycle track for the majority of the bike promises to make this year’s Dubai International Triathlon a fast yet safe race,” said Paul Venn of race organisers, Race ME Events.

POPULAR RACE Following the success of last year’s race, which attracted almost 1,100 athletes and 63 nationalities, interest in this year’s race has exceeded expectation and spaces are filling fast. The race is once again attracting athletes from across the world with confirmed participants coming from the Far East and several European countries as well as the United States.

Companies are also keen to promote health and wellness and are submitting teams in the Corporate Challenge as triathlon continues to grow in the UAE (See page 28 for Fitness First’s entry into the Triathlon).

Registration for the Dubai International Triathlon is open to individuals in male and female age group categories and teams of two or three athletes. Individual entry costs Dhs. 950 and a team entry is Dhs. 1,200, with participants able to register at www.dubai-tri.com.

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Deirdre Casey: 2014 Dubai Internatial Triathlon winner

Mick Watson and Son Rio

5 TOP TIPS IF YOU ARE ENTERING THE DUBAI INTERNATIONAL TRIATHLON Rule #1: Start fueling for the race the day before.

Rule #2: Finish your morning meal two-and-a-half to 3 hours before the race starts.

Rule #3: Don’t drink just because you’re nervous.

Rule #4: Don’t just stand there - Warm Up Rule #5: Ease into the run.

HH Sheikh Nasser

way out way back

3

600

1. swim start 2. pass buoy on your left 3. pass buoy on your left - 1km 4. pass buoy on your left 5. swim exit through the arch 6. Pick up your bike bag/ Enter T1 7. Bike Exit 8. Team Hand over area

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exit

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TILL SCHRAMM

1LAP 1.9K

SWIM COURSE 5

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Till Schramm is a German triathlete who resides in the United Arab Emirates so he is relishing the chance to race in the upcoming Dubai International Triathlon.

hessa street

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aps K

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aid station 1 9

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DoubleTree Hilton Hotel

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partial road closure Al Qudra Cycle Track

al qudra Cycle track

dubai marina

1. U-turn under the bridge 2. Turn to Al Saroyah Street 3. Cross Sheik zayed road 4. turn off to Jumeirah Parks 5. Enter hessa Street 6. stay on outer lane 7. Enter Motorcity 8. Enter Al Qudra Road 9. Enter Al Qudra Cycle Track 10. enter t2 @ endurance village

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jumeirah lakes towers

Note: No technical support after Aid station 2 Emirates International Endurance Village bab al shams hotel & Resort

T1- T2 90K

BIKE COURSE

al qudra Cycle track

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Be aware of wild life Although track is closed be aware of incoming cyclists!

aid station 2

Don’t follow athletes with your car! violators will be DQF!

1. lap course 2. FINISH after completing 3 laps 3. always stay on the right side 4. drink stations/ toilets way out way back

start ✪ Bab al shams ✪

1 LAP 21.1K

RUN COURSE

✪

finish

SFME: Was it always your ambition to be a triathlete?

TILL SCHRAMM: I started cycling when I was younger and never thought about triathlons until my friends signed me up to a race and when I was victorious for the first time, it made me hungry for more.

SFME: Are you looking forward to racing on the new course?

TS: I have trained in Dubai for some time now and know the new course well. It is an excellent course, so yes.

SFME: How do you find racing in hot places like Dubai?

TS: I am a Dubai resident and therefore race most of the races in the UAE so that allows me to get used to the heat.

Initially I struggled but after a season training and racing in the sand-sauna it has become more of a strength than a weakness!

SFME: How do you prepare for a 113km race? How long do you rest for leading up to the big day?

TS: I train all year and leading up to a big race the training intensifies and builds to major races. About two weeks before a race, I will start to taper to make sure my body is fresh for the race.

SFME: How do you mix up the training so you work on every different discipline?

TS: I always try to maintain my strengths and develop my weaknesses.

I come from a cycling background so I am stronger at the bike and run.

The swim is my weakest discipline so I have to spend more time on that. An average week consists of four bike rides, four swims, five runs and two strength sessions.

SFME: One of the most exciting parts for the fans are the transition between the disciplines, is that the most nerve-racking moment as an athlete?

TS: It’s really important to stay calm and give the body the time to adjust for the next discipline. I’m a fast transitioner and feel quite comfortable. It is really important that weaker transitioners work hard on this part of the race.

SFME: Why should people should get into racing in triathlons?

TS: It’s about feeling the body and pushing yourself to the next level.

Not just in sport! This physical and mental fitness also helps to tackle the normal obstacles of daily life.

SFME: What is your biggest and most memorable achievement in the sport?

TS: This year I won two Ironmandistances within five weeks. There was a lot of pressure on me as the season before wasn’t great. I am very proud that I kept calm and confident which resulted in these victories.

SFME: How do you try and compete with the likes of worldclass stars Javier Gomez and Mario Mola?

TS: I’m more worried about Jan Frodeno who proves to be the best ever on all disciplines, Gomez is struggling with longer distances and Mola is an unwritten page on longer distances as well. Those guys promise to bring even more speed into the long course scene but let’s see if they have the stamina to battle the turbo diesels of the sport!

SFME: What are your future ambitions in the sport?

TS: I will focus on my swim this winter to finally have a chance to go for the big races which can be won or lost in the swim.

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TRIATHLON SFME FEATURE

FITNESS FIRST COO LEADS THE WAY

George Flooks, Chief Operating Officer, Fitness First Middle East and North Africa, had his first taste of competing in a triathlon at last year’s Dubai Half Ironman. Now he’s gone a step further by entering himself and his staff into the upcoming Dubai International Triathlon in a bid to prove Fitness First is the ‘Fittest Company in the MIDDLE EAST’.

“YOU MAY THINK I’M CRAZY GETTING INVOLVED IN A TRIATHLON AGAIN? HOWEVER, THE THRILL OF COMPETING ON THE DAY AND FINISHING THE RACE IS UNEXPLAINABLE.” – GEORGE FLOOKS 28

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ELIEVE it or not, I actually got into doing triathlons by mistake. I’ve always been passionate about exercising and playing football, but not competing in triathlons.

Last year, we were sitting around at a coffee shop at the top of Al Qudra, Dubai, whilst a couple of our staff members were entering the Dubai Half Ironman.

It sounded like a challenge. With a resolute attitude, I decided to enter the race and test my body’s limitations in my first triathlon. This year, I decided to take it a step further by getting Fitness First involved and participating. Now I’m fully committed and involved in the race and the preparation for something that happened almost by chance.

You may think I’m crazy getting involved in a triathlon again. However, the thrill of competing on the day and finishing the race is unexplainable. It is something everybody should try and tick off their bucket list. The preparation and motivation that is required for the race is insane. You literally have to dedicate your lifestyle to the race. I train at least 10-15 hours a week, working on my swimming, biking and running. The real challenge is pushing through your comfort zone because there’s often a discipline that you don’t enjoy. Running is the hardest by far for me.

It is hard labour to even move your legs after cycling 90 kilometres. To run 21.1km is incredibly tough but you just have to grit your teeth and get through it. I have improved in the swimming so I am feeling more confident with that and the cycling is my strongest discipline, but the run is always a huge challenge.

IS IT WORTH IT? The satisfaction of competing on the day and watching all my staff take part will be fantastic. The euphoric moment when I finish the race, receive the medal and take a selfie with my children, is worth every bit of blood, sweat and tears.

FITNESS FIRST PLAYING THEIR PART At Fitness First, we see ourselves as the fittest company in the Middle East. We have challenged ourselves to prove this by asking all the staff if they would like to enter the Dubai International Triathlon and represent the company. The target was to get 30 staff members involved and we subsequently got 50 involved, which is absolutely fantastic. This is across all areas of the business. Everyone, from our lifeguards to trainers and even people from the hospitality head office, is getting involved. Fitness First is showing a

Best type of training for a triathlon real passion for fitness through this event and the numbers that we have competing proves that we are the fittest company in the Middle East.

And it doesn’t end here. I’ll continue this challenge next year and will open the entries up to our members.

I think we can push it up to 100 or even 200 participants from Fitness First competing in an iconic triathlon in Dubai. To give ourselves the label of the fittest company in the Middle East is something we’d be extremely proud of. I would challenge any other company to try and get more staff members involved than us to compete for this accolade.

MOTIVATION One of our staff members has never rode 90 kilometres before but he has gone out and bought a bicycle and got himself fitted out. He has then practiced on the track and taken screenshots of his performance and circulated it across the business.

The whole preparation has been fantastic motivation for the staff and helps develop camaraderie in the team and the business. You really see the passion for exercise coming out. We want this to drip down to our members and customers. When people join Fitness First, we want

them to know that they are joining a company which is passionate about exercise and fitness.

Core training supports all three disciplines.

If you dedicate a couple of hours a week to core training you will improve in all areas rather than specifically training for either the swim, bike or run.

TARGET I hope to finish somewhere between 6 hours and 6 hours 30.

Some of our staff might go sub 5 hours and even 4 hours 30 which is fantastic. One lady you should look out for is Lisa Hancox in the Ladies Category. There’s a good chance Lisa could get a podium finish – she’s a top performer who heads up our Swim Academy. If she doesn’t win the swim, we’ll be really disappointed and she will be buying all 50 of us coffee at the end of the week!

DUBAI INTERNATIONAL TRIATHLON 2015 When: 14 November Where: Starts at Dubai - JBR Beach beside Doubletree Hilton Hotel Ends at Dubai International Endurance City.

The season opener half iron distance triathlon features a 1.9km open swim followed by 90km bike then a 21.1km run. The race is endorsed by the Dubai Sports Council.

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Trainer

THE BEAUTY OF BUILDING YOUR BUTT

THE 6-6-6 BARBELL COMPLEX

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HIGH PERFORMANCE, QUALITY AND EXPLOSIVE FUNCTIONAL MUSCLE

EXTREME BODYWEIGHT CHALLENGE

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TOP TRIATHLON TRAINING THAT CAN BE DONE IN THE GYM

DETER ALL TIGHTNESS WITH TRIGGER POINT THERAPY (PART 1)

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THE DEADLIFT – THE ULTIMATE EXERCISE

WHY YOU SHOULDN’T COUNT CALORIES

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By BAHIJ KHOUZAMI Personal Trainer, Fitness First Beach Park Plaza, Dubai

THE BEAUTY OF

BUILDING YOUR BUTT T

here’s an uprising happening right now.

Women are rebelling against the fashion magazines. ‘Skinny’ is no longer the goal, especially when their bodies appear weak, sick, and fragile.

What modern female lifters are after are stronger, better glutes and the legs that come with them.

But there’s a problem. Heavy leg training

doesn’t automatically lead to better glutes. For many women, everyone’s beloved compound movements (squats, deadlifts, lunges) only increase the size of their legs by training their quads, lower back, and hamstrings without doing much for their butts.

Their glute-leg ratio is disproportionate because their quads take over and hypertrophy during their lower body work.

Muscular legs aren’t the problem – undertrained glutes are. People can use excellent form and lots of weight when squatting, lunging, and deadlifting.

But even so, their glutes aren’t maximally involved in these the way they are with other exercises that get less attention.

You can still squat but not activate 100% of your glutes.

HOW DOES THIS HAPPEN? WHEN SQUATS DON’T HIT THE SPOT: Some women can’t build an impressive squat-booty. They build squat-quads. This is due to the fact that our bodies’ anatomy and biomechanics are different.

YOU COULD BE ONE OF THEM IF YOU: • •

Have a propensity to build big quads.

Aren’t feeling much activation in your glutes during lower body workouts.

• Find yourself wondering why your glutes look flat in spite of all the squats and deadlifts.

So if you are prone to building thicker legs, the answer is not to stop training

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lower body, or to go at it timidly with little pink dumbbells. The answer actually is to aggressively train your glutes.

THREE REASONS: 1.

A BUTT-DAY IS IN ORDER: You need to undertake a glute-specific workout in which your hamstrings and quads are not taxed nearly as much as your glutes.

Give glutes priority. They will grow as a result, and by growing them you will improve the look of your entire body.

You might be thinking: why isolate glutes if you can get a bigger bang for your metabolic buck by training your entire body?

2.

3.

If you weight train 5-6 days a week, then a glute day is worth the investment because it will help activate your glutes when you are training your entire body with compound movements.

The bigger the muscle group you are training, the more taxing the workout is.

The glutes are central to your overall appearance. Butt-day will help eliminate the gluteal fold by lifting the glutes.

BUTT-DAY IS NOT FOR EVERYONE: If you are a beginner or your weight training is limited to three days a week, then no, taking up gym time with butt-specific day would not be ideal.

TRAINER

TIPS AND TECHNIQUES FOR BUILDING YOUR BUTT: 1. MAKE BUTT-DAY SOMEWHAT INSTINCTIVE:

3. SIMPLE WORKS:

The goal is to tax the heck out of your glutes, not your entire lower body. So if you do a glute-intensive exercise, pump a ton of blood into the area until you can’t feel it anymore.

When it comes to the glutes, simple workouts can work wonders. One or two extremely effective glute exercises may be all you need.

2. FEELING THE MUSCLE WORK IS KEY: On butt-day, start with several sets of hip thrusts or glute bridges (on the floor). Pause at the top until you feel a very strong contraction in your glutes. Play with speed.

Foot placement matters, so adjust your feet until you feel it. Make sure that none of your reps are wasted.

4. RECRUIT GLUTES FIRST ON LEG DAY: Train first what you want to build the most. Don’t try to demolish the glutes here, just pump some blood into them.

5. DITCH YOUR SCALE: If you’re trying to reshape your lower body by adding muscle to key places, then you have to ditch the scale and count more on your coaches, mirrors and pictures.

You are trying to build a butt, not lose it.

SIX EXERCISES: (12 TO 15 REPETITIONS - 4 TO 5 SETS)

BARBELL HIP EXTENSION

GLUTE BRIDGE

BACK HYPEREXTENSION

FLUTTER KICKS

WATCH THE VIDEO HERE Subscribe to our Youtube channel: youtube.com/SFMEMagazine

CABLE PULL-THROUGH

ONE LEGGED CABLE KICKBACK

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the

6-6-6 Barbell Complex

By TREVOR FLOWERS Fitness Manager, Fitness First Motor City

FORGET THE TREADMILL OR CROSS TRAINER... BURN LOADS MORE CALORIES WITH THIS AWESOME AND QUICK BARBELL WORKOUT!

1. D E A D L I F T

BEFORE YOU START

If you are not used to lifting weights then start with a light bar or even an empty barbell until you feel capable of adding weight.

Listen to your body – If you start to feel any lower back pain avoid doing the Good Morning exercise until you have strengthened your core and lower back.

The Workout

HIS barbell complex is designed to work the entire body and maximise the intensity of your workout in a short time period. It combines some of the best known fat loss exercises in the industry into one workout, making sure you get more ‘bang for your buck’ when it comes to calorie output. This may look easy on paper but I guarantee you will leave the gym looking like a drowned rat in your own sweat!

In this workout you will complete a circuit of six compound exercises, six times through, for a total of six rounds. This workout is called a complex because you will perform each exercise one after another without rest. You will complete this complex six times through. This is one round. You then rest two minutes in between rounds and go again. Challenge yourself by completing this workout with a total of six rounds.

T

1 2 3 4 5 6

Exercise Deadlift Bent Over Row Front Squat Good Morning Reverse Lunges Wide Deep Squat

Reps x1 x1 x1 x1 x1 x1

1. Repeat the circuit above 6 times with no rest. This is one round.

2. THEN - Rest 2 minutes after each round and aim for six rounds.

2 . B EN T OVER RO W

? HOW TO PERFORM THIS Stand with your feet hip-width apart and your knees slightly bent. Take a pronated (overhand) grip just wider than your shoulder width. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. The movement should not be fast but steady and under control.

As you reach the top of the movement which is a standing position, pull your shoulders back and down.

? HOW TO PERFORM THIS Stand with your feet hip-width apart and your knees slightly flexed. Push your hips back and lean forward keeping your chest elevated. The barbell should hang directly below your shoulders. This is your starting position. Breathe out and lift the barbell up and in towards your hips. At the top contracted position, squeeze the back muscles and hold for a brief pause. Inhale and slowly lower the barbell back to the starting position.

Muscles Targeted: Lower Back, Hamstrings, Shoulders

Muscles Targeted: Upper Back, Biceps, Shoulders

TIP!

Actively squeeze your glutes as you drive your hips forward to stand up.

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TRAINER

3. F R ONT S Q U AT ? HOW TO PERFORM THIS Stand with your feet shoulder-width apart with your toes slightly pointed out.

The bar will rest on your finger tips with your elbows pointing forward with your upper arms parallel to the floor. Keep your head up and maintain a straight back throughout the movement. Lower the bar by bending the knees and hips, but do not allow the elbows to drop. Lower the bar so that your thighs are parallel to the ground. Exhale and push the floor with the heels of your feet and straighten the legs again to go back to the starting position.

Muscles Targeted: Quadriceps, Hamstrings, Glutes, Lower Back

4 . GO O D MO RN IN G ? HOW TO PERFORM THIS The bar should be across your shoulders (not your neck) and your knees slightly flexed. Keep the back straight and your head up throughout the movement.

Hinge at the hips, pushing them back as you lean forward towards the ground.

Begin to raise the bar as you exhale by elevating your torso back to the starting position.

Muscles Targeted: Lower Back, Hamstrings, Glutes

TIP!

Avoid your knees travelling past the line of your toes causing unnecessary stress on the knee joints.

5. R E V E RS E L U N G E S ? HOW TO PERFORM THIS Stand with your feet hip-width apart holding the barbell across the back of your shoulders. Take a step back with one foot, lowering the knee on the same leg two inches from the ground. Keeping the back straight, load up the glutes and push through the heel of the front foot until you are back to the starting position. Repeat for the other leg.

Muscles Targeted: Quadriceps, Hamstrings, Glutes

TIP! Lean forward slightly over

your knee as you lunge to activate more glute and hamstring muscles.

6 . WID E D EEP S Q U AT ? HOW TO PERFORM THIS Place your feet in a wide stance with your toes pointed out. Keep your head up and maintain a straight back throughout the movement. Lower the bar by bending the knees and hip until your thighs are parallel to the ground.

Exhale and push the ground with your feet (in an explosive style) to a standing position. Simultaneously push the bar above your head and return it to the front of your body.

Muscles Targeted: Quadriceps, Hamstrings, Glutes, Inner Thigh

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

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By RYAN THOMAS FIitness First Town Centre Club General Manager & XFit Coach

BUILDING

HIGH PERFORMANCE,

QUALITY AND EXPLOSIVE

MUSCLE

FUNCTIONAL The ‘100 Club’ Workout

T

he aim of this workout is to add quality slabs of functional high performance muscle to your legs, core, arms and chest. The other added benefit is the mental performance development that will help you subdue that little voice inside your head that keeps telling you that “you can’t do this…”

Muscular Development Focus: Quads, glutes, hamstrings, calves, core, chest, triceps and anterior deltoids.

Make sure you warm up. Spend 10-15 minutes doing hip, ankle and shoulder stretches/ light exercises.

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Workout:

Back Squat 70% –100% of your body weight for 100 reps (do it away from the squat rack to make you quicker). There is a catch... Every time you need to place the bar back on the rack to rest you will complete a 15 strict push-ups penalty. This will flush the blood from the legs to your chest, shoulders and triceps giving your body an opportunity to drive fresh oxygenated blood back into your legs when you hit your next set of squats.

This will maximise your anterior chain development with the combination of the positive stress the squat load places on your quads and the primal muscular firing of the push-up.

This break/penalty also gives you something else to focus on while you are chipping away at your 100 reps.

The squat rep scheme can be broken down as you see fit. You will need to be strategic with your reps to fit your squatting and push-up capability.

TRAINER

Movement Standards/Process:

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

Back Squats Get the bar loaded with a total weight that reflects 70%–100% of your body weight.

Start the movement with the bar placed on the meaty part of your upper back across the traps and shoulders, hands placed just on the outside of your shoulders gripping the bar in position, keep your elbows down and not back.

Feet facing forward, positioned about a shoulder-width apart.

From an upright position take a deep breath holding the air in your belly, squat drive your knees apart and outwards maintaining a tall chest/ torso position on the way down. Once your hip crease sinks below your knees squeeze your calves, breathe out hard and stand-drive your hips into an upright solid standing position. Repeat this movement in the rep scheme you are capable of until you get to 100 reps.

Strict Pushup “The Daddy” of Anterior chain body weight development; you just need the floor for this.

Start in a plank push-up position, palms flat on the ground, hands about shoulder width apart directly in line and underneath your shoulders , neck is neutral and in line with your spine, back is flat, keep your abs and glutes tight, legs stiff and strong with your feet within a shoulder width apart.

Bend your elbows alongside your body lowering your chest to the floor, maintain a solid mid line as you descend and utilise the muscles in your chest, triceps, shoulders, lats, glutes and core to control the movement. Maintain stiff

legs, let your chest hit the floor, make sure that your abs, hips and quads are not in contact the ground, breath out hard and drive your body back into a plank position by straightening your arms. Really focus on muscles you are using to drive body up and down, use more than just your chest and triceps, try to incorporate your lats and shoulders whilst bracing your abs to get the best out of this movement.

Repeat this for 15 reps. If you need to rest, go into a yoga ’child’s pose’ stretching your arms away from you and driving your hips back and down, shake your arms out and attack the rest of those push-ups.

Results matter…

• • •

• •

Do this workout working against a timed clock and challenge yourself.

Make sure you note how many back squat reps you have completed each time you break and cross them off as you push to 100 reps.

Try to complete this workout once a week varying the percentages of your bodyweight you work with based on how your body feels. If you feel you can work heavier than work heavier but you will need to complete the reps and maintain the weight you have chosen for the day.

Keep track of the time it took to finish the 100 reps , what weight you used and monitor how many rounds of push-ups you did.

Try to aim to complete this in 25min or less and build a better version of yourself!

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By JAMES FRANCIS SINGH SIDHU Senior Fitness Manager – DIFC Fitness First

EXTREME

BODYWEIGHT CHALLENGE A

few months back, I touched on some very basic exercises to get you moving functionally, whilst testing against your own weight as resistance. Now, it’s time to take it up to ‘11’ with an extreme challenge!

Whilst I use the term ‘extreme’ to describe the spectrum of exercises shown here, they are by no means an impossible feat of fitness, but certainly require a strong foundation and mastery of the basics to effectively perform. You may find that you will not be able to fully perform the exercises at first, hence, I have also added some tips that will support you in developing the strength and technique required to successfully perform the real deal. So, let’s look at the challenge in more detail.

ONE ARM PUSH-UP Stallone made it famous in the ‘Rocky’ movies and it still remains one of the ultimate tests of physical strength.

The one-arm push-up requires full engagement of the upper, lower and core muscles to properly perform.

The core is the key to success here, as being able to do 100 clean push-ups does not automatically give you the ticket to performing this exercise, as the core is not worked enough when both arms are involved.

TIPS FOR SUCCESS: No doubt many will find

this a struggle at the start and need to build the strength to make it to the finish line. A great way to do this is to find an elevated surface and perform the push-up at height, which makes it easier, as the total bodyweight intensity is reduced the higher up the surface is. Work your way to a shorter height until you nearly reach the floor; then you are ready for the extreme version of the exercise!

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ONE ARM PUSH-UP (EASIER)

KEY POINTS OF MOVEMENT: • • • • •

One arm stays close to the body and the other is placed behind the back.

Split the legs far apart to increase stability (split distance reduced over time to increase intensity).

Back should be straight and body parallel to the floor.

Keep the core tight and engaged to stop your body falling to one side.

Control your body towards the floor and then push away with the one arm to extend the arm fully to complete the rep.

TRAINER

DRAGON FLAG

Bruce Lee stated it was his favourite abdominal exercise for working the core and who could argue with a man that possessed a six-pack like solid marble? The only catch: it’s a very difficult exercise to perform if your core is weak to begin with! However, for those with a firm level of core strength, this will elevate the game to the next level. For this exercise you will need a raised platform, like a ‘Flat Bench’, so you can get the full range of motion required.

KEY POINTS OF MOVEMENT: • • • TIPS FOR SUCCESS: Very tricky to master, the lower portions of the back and legs will do their best to sabotage the exercise and touch the bench, so if that keeps happening you will need to improve your core strength to support the weight you are carrying. Start by keeping the entire back flat on the bench and just raising and lowering the legs off the edge of the bench at first, then you can progress to start the full Dragon Flag, but restrict the movement range of the legs to go within a distance you can control and successfully bring back to the top. Keep moving lower and lower until the range goes just past bench-height level to consider this extreme exercise completed!

EXPLOSIVE BOX JUMPS

• • •

•

Lay flat on the bench and shuffle your hips down until they remain off the edge of the bottom of the bench.

Place both hands behind you, either side of the head and grip the edge of the bench firmly for stability.

Elevate both legs directly upwards and keep them straight (the knees may have slight bend during the entire movement phase).

The shoulders and the upper most portion of the back stay flat on the bench at all times.

The entire middle/lower back should now be off the bench.

Lower the legs downwards, very slightly past the height of the bench, going towards the floor (feet do reach the floor) and then raise them straight back up to the starting position to complete the rep.

The middle, lower back, glutes and legs should not touch the bench at any point during the movement phase.

Time to get those fast twitch muscle fibres in the legs primed and ready for some explosive action!

We need to generate some serious height to complete this exercise, which requires strong legs that will develop with this highly functional movement. The height you will need to jump to will be 90cm and will be from a standing position – no run-ups – for this exercise to be considered completed! It is highly advisable to use ‘soft’ plyo-boxes to stack and make the height required for the exercise, as there will be some reps that will surely not make the mark and the legs/shins will not be punished by impacting on a hard surface.

KEY POINTS OF MOVEMENT: • Stand 1-2 feet away from the stacked boxes.

• Generate an explosive jump by getting low towards the floor and then launching yourself up high to reach the top of the box.

• In the mid-jump phase, try and keep the knees up high and towards your shoulders (the higher the legs and feet, the easier it will be to make the jump).

• Land completely flat and stable on top of the box, then stand up straight, into a neutral position to compete the rep.

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

TIPS FOR SUCCESS: This exercise seems deceptively simple when compared to the other ones, you just need to jump and land on the target. Yet, you may find it quite a struggle to make the cut and it is often the feet and lower part of the legs that keep catching the edge and preventing a successful attempt. If this is the case, it is the part of the movement phase where the knees must remain high (towards the shoulders), that will keep the feet/lower legs well away from the edge, that must be worked on. However, some may be struggling to generate anywhere near the explosive force required to make the jump from a standing position. In this case, you should start with a small run-up (1-2 metres away) to help give you the acceleration required. As you improve, make the distance shorter, until the explosive force can be generated from a standing position near the boxes and you can land up high like a champion!

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By NICKY HOLLAND Fitness Manager, Fitness First, Beach Park Plaza

TRAIN 4

TRIATHLON T

his article will highlight and demonstrate exercises you can do in a gym environment that will help you prepare for a triathlon.

To compete in a triathlon you need a high level of fitness and a good amount of muscular endurance.

When training for an event like a triathlon, a lot of hard work and conditioning is done during training prior to the event. This is done so you are in the best shape and

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optimal fitness by the time you take part.

Obviously, to improve your swimming you will need to train in water, to improve your cycling you will need to practice on a bike and for running, you guessed it...you need to run.

However, this article will give you exercises and techniques that will help facilitate your overall fitness, strength and endurance in the gym – making you a better athlete and onewho is prepared to tackle a triathlon.

STEPPER - RUNNING

TRAINER

1) SWIMMING – THIS IS THE FIRST DISCIPLINE. Technique and breathing is really important here.

Back Extension – Opposite arm to leg (3-5 sets of 10 reps each side).

Lie on your front with your arms and legs extended. Here you are going to lift your opposite arm and leg off the ground. You should feel this in your shoulders, lower back and in your glutes and hamstrings. Imagine you are swimming and try to co-ordinate your breathing as you lift opposite arm to leg, a few inches off the floor, this will improve your coordination. The main focus is not to rotate the hips and shoulders, keep them facing down and practice your breathing in a slow, controlled movement.

SQUAT TO OVERHEAD PRESS - CYCLING

2) CYCLING – THIS IS THE SECOND DISCIPLINE. Cyclists have incredible leg strength to generate a lot of power.

Squat to overhead press (3-5 sets with a 5kg-10kg plate for 15-20 repetitions).

Stand with your feet slightly wider than shoulder width apart. Your feet should be turned out slightly and your knees should be in line with your second toe. Brace your abdominals tight and tilt your hips back. To initiate the movement drop your hips back and down towards the floor as you squat, aiming to get your bum down to knee level. You can do this exercise and build on it, or the more advanced option is to hold a plate for resistance. As you squat down, the arms are tucked in with the

weight by your chest. As you rise from the squat, push through your heels and use your leg and core strength to press the plate above your head. This will also work your arms as you extend. This is a great compound exercise, where you should feel lots of muscles working in this movement, from the legs to the core to the arms.

3) RUNNING – THIS IS THE THIRD AND FINAL DISCIPLINE. Where you need to remain focused to the finish line.

Stepper – opposite arm to leg run (3-5 sets of 30-60 seconds).

Place a stepper on the floor. Make sure the height isn’t too high to begin with. You can increase it later as the movement gets easier. Stand with one leg on the floor and the other leg on top of the step. Lift your opposite arm up, to mirror the leg that is on the step. Here you will work for a period of 30 seconds, switching your feet on the stepper as fast as you can. This will challenge your cardiovascular system and aerobic endurance. As you perform this exercise, think of the basic running technique where you use opposite arm to leg, then apply this when lift up and down on the stepper.

These exercises are simple but effective. Try to include them in your training to help condition the body ready for the event. Nearer the time of the triathlon, you should spend most of your time training outdoors so you and your body can mentally and physically adapt to the environment. Good luck!

WATCH THE VIDEO HERE Subscribe to our Youtube channel: www.bit.ly/sf_me

BACK EXTENSION - SWIMMING

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41

By JONATHAN MILLS Assistant Club General Manager, Fitness First Dalma Mall, Abu Dhabi

DETER ALL TENSION AND TIGHTNESS with Trigger Point Therapy (part one)

F

or a long time now, we have been slaves to convenience, instead of walking we drive, we sit down too long throughout the day, instead of going out to buy food, clothes or anything else we need, we just get it delivered straight to our front door, we as human beings have become lazy and inactive and so have our muscles.

Our bodies just don’t move the way they are supposed to anymore; we are losing the range of motion and function our muscles are designed for. We were built to move, to squat, bend, push, pull, run, and jump. We were not made to stay static for long periods.

Too many of us now have postural problems, pain in the shoulders, neck, back, knees, feet, etc.… which all stem from bad posture due to our inactive lives and lazy ways.

The good news is, people are starting to become more aware of the imbalances, the pain, and problems their bodies are experiencing due to poor posture and under used muscles. And there is a lot of help out there now to correct these imbalances whether you seek professional help or learn and implement yourself.

Self-myofascial release basically means releasing those tight sore muscles that are causing you pain and correct your posture problems.

BY PERFORMING SELF-MYOFASCIAL RELEASE TECHNIQUES ON A FOAM ROLLER, YOU CAN IMPROVE YOUR: • Flexibility.

• Function.

• Performance.

• Reduce/rehab injuries.

In short, you use your bodyweight to roll, massaging away restrictions to normal soft-tissue extensibility.

BENEFITS OF SELF-MYOFASCIAL RELEASE: • Corrects muscle imbalances.

• Improves join range of motion.

• Relieves muscle soreness and joint stress • Maintains normal functional muscular length In the first part of this article I will go through some exercises to help release and correct tightness and mobility issues in the lower body which will help with squat performance, running, bending, walking and general day to day tasks that put a lot of stress on this area.

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ROLLING FOR THE CALVES

TRAINER

ROLLING FOR THE PLANTAR FASCIA (BOTTOM OF THE FEET) Pain and discomfort in this area is usually due to incorrect foot wear, spending too much time on your feet or it could be a structural issue like flat feet or high arches.

Imbalances and pain in the feet can cause a number of problems throughout the body so that’s why I recommend always starting from the feet and work your way up.

You can use a golf ball, tennis ball or a trigger point ball, all available from most sports stores.

Start by standing on the ball with one foot and draw a triangle with ball starting from the heel of your foot going up to the ball of the foot then across to the small toe and back to the heel.

Repeat for 2-3 mins, you should start to feel the muscle loosening as you roll.

The level of pressure you put onto the ball is up to you, the more pressure you add the more painful it will be. If its painful that’s okay, rolling will help to reduce muscle pain and soreness over time.

ROLLING FOR THE CALVES This is where you bring in the foam roller, start by putting one leg onto the foam roller at the bottom of the calf where the muscle tapers in. place your other leg on top, relax the feet and don’t tense up. Bend at the knee and roll over the calf muscle (only a small movement is needed). Perform four calf rolls (slowly) then

bring the foot that’s on top and place it on the shin for a bit more pressure, then circle the foot clockwise twice and anti-clockwise twice then straighten the leg on top and repeat the rolls. Do this for 2-3 mins till muscle starts to loosen.

ROLLING FOR THE TIBIALIS ANTERIOR (FRONT OF THE SHINS) Start by kneeling on the floor, place one shin on to the foam roller and angle the shin towards the midline of your body so the muscle is on the roller and not the bone, place your hands on the floor in front of you and straighten the opposite leg behind you.

Slowly begin to roll up and down the Tibialis, to increase the pressure lean on your forearms instead of your hands. Roll for 2-3 mins until muscle starts to loosen.

ROLLING FOR THE QUADRICEPS (FRONT OF THE THIGH) Start by laying down and placing one leg on the foam roller, place the roller just above the Knee joint, holding yourself on your forearms slowly start rolling up your leg till you reach a quarter of the way up then pause, rock the leg side to side eight times then continue rolling up the leg till the half way point then again rock side to side eight times and repeat the rolling until you reach the top of the leg.

Once at the top start to go back down using the same method as above, once you’ve rolled up and down change to the opposite leg.

ROLLING FOR THE BOTTOM OF THE FEET ROLLING FOR THE SHINS

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

CONCLUSION

ROLLING FOR THE QUADS

That ends part one of trigger point therapy. These exercises can be done before, during or after a workout depending on your needs, but if you have tight and sore muscles that restrict you from performing certain exercises, I would recommend foam rolling every day to help return you to a full range of movement.

Foam rolling the whole body will take a long time every day so just focus on the muscles that are causing you the most problems or the muscles groups you will be working out that day.

Trigger point may not be the most exciting exercise to do but it is as important, if not more important, as the workout itself. Keep consistent with it and you will see the benefits.

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TRAINER

THE DEADLIFT

THE ULTIMATE EXERCISE T

By LOUISE SHIELDS Fitness Manager, Fitness First Dalma Mall, Abu Dhabi

he deadlift is a functional movement that many of us complete everyday without realising like picking up our shopping or something from the ground, or lifting our kids up from the floor.

Deadlifts are a big compound exercise that works both the lower and upper body. In addition, deadlifts work the butt, upper thighs, hamstrings, lower back, upper middle back and traps so pretty much all over body. They are also an awesome calorie burner.

BENEFITS OF THE DEADLIFT: • Improves core strength.

• Strengthens lower back.

• Increases your strength and muscle mass.

• Improves athletic performance.

• Decreases body fat.

DEADLIFT (TRADITIONAL) • Start with feet slightly under the bar around hip-width apart.

• Grip the bar symmetrically on each side.

• Hips should be just above your knees.

• Keep your chest up, lats engaged and core tight.

• Push through your heel and pull the bar to your hips.

• Full extension through your hips and fire through with your glutes.

• Return to starting position.

DEADLIFT

STIFF LEG DEADLIFT

STIFF LEG DEADLIFT • Start with bar in hang position.

• Keep legs straight but do not lock out the knee.

• Drive the hips backwards and lower the bar to around shin height.

• Keeping your back neutral, drive through your hips and glutes and return to the starting position.

SUMO DEADLIFT (VARIATION) • Start with feet slightly wider than shoulder width apart.

• Toes pointing out.

• Bend knees slightly and hinge at hip to grip the bar.

• Push through the heels using the legs and hip. extension to drive the bar upwards.

SUMO DEADLIFT

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

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By MILOS RANKOVIC Personal Trainer at Fitness First Burjuman

WHY YOU

SHOULDN’T

COUNT CALORIES

Y

OU’VE probably heard that in order to lose weight you need to be in a caloric deficit. This is true. Caloric deficit happens when energy expenditure is greater than energy intake, and don’t let anyone tell you differently. How much food you eat does matters. You can never lose weight if you eat more food than you spend over the course of the day; even if you have a healthy diet.

But..

Do you really need to count calories in order to put yourself in the caloric deficit?

Is the amount of calories you consume all that matters when you try to to achieve your desirable fatloss goal? Is it the only way to get rid of the excess fat to count every single calorie that you are eating on a daily basis? Over the years, nutritionists have taught us to count calories. They told us that we need to adjust our daily intake according to how much we spend.

But there are certain issues with that logic that I am going to address in this article:

1.YOU DON’T KNOW EXACTLY HOW MUCH YOU ARE SPENDING First of all in order to successfully put yourself in the caloric deficit you need to know how many calories you are actually spending during the day.

There are many factors that go into daily energy expenditure, including intensity and duration of

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physical activity, genetic factors, type of employment, body composition, and resting metabolic rate, all of which are difficult to accurately measure. Individual differences can play a huge role here. Your metabolic rate varies between different people.

There are a lot of mathematical equations that people use to measure their daily caloric expenditure.

And if you are obese, or one of the folks for whom the equation doesn’t work, the number you get from these calculations could be off by as much as 43%.

2. YOU DON’T KNOW EXACTLY HOW MUCH YOUR INTAKE IS AND YOU CANNOT TRUST THE LABELLING

The macronutrient and calorie values contained on food labels are mere approximations; they were not measured in the lab. To figure out how much energy a given food contains, scientists burn food samples in a bomb calorimeter.

This single result then becomes the standard value in energy/nutrient database. Most nutritional labels base their information on averages, not exact or absolute values.

Furthermore, the quality of food can vary greatly in macronutrient and calorie content based on cut, what the animal was fed, soil and growing conditions, length of storage, preparation method and cooking time etc.

Harvard University researcher Rachel Carmody says that: “In some cases, reported calorie values could differ

from actual energy harvest by as much as 50%.”

Dr. John Berardi, the co-founder of Precision Nutrition says: “Generally people assume that handbooks, websites, and databases containing calorie estimates are correct. They’re often not. In fact, research has shown they can be off by about 25% because of incorrect labelling, laboratory measurement errors and food quality.”

Some research, for example, shows that certain frozen foods contain 8% more calories than listed on the package. Some restaurant meals can have up to 18% more calories than they indicate.

So even if we actually know how much we are spending (which we don’t), you can be off by 2550% if you trust the food labels or nutritional online databases.

3.THE FOOD QUALITY ISSUE One of the biggest problems with calorie counting is that some people are getting calories from junk food or processed food instead of good sources. Thinking that you are going to get the same results by eating KFC and donuts rather than a balanced diet is completely wrong.

Different food acts differently in the body. Some food causes the release of hormones that affect your ability to lose fat and your overall metabolic rate. Also, different food types will have different effects on your satiety levels. Having high fibre high protein meals will provide greater satiation for the same amount of calories compared to breakfast cereals.

TRAINER Having food that provides high satiation will make sure you control your hunger better despite the fact that both meals contain the same amount of calories.

Those who obsess over the numbers while neglecting food quality often don’t provide the body the optimal amount of essential nutrients and in the long run they end up with some form of nutrient deficiency and hormonal inbalance, which can lead to increased hunger and slowed metabolism.

4. METABOLIC SLOWDOWN ISSUE Putting yourself in a long-term caloric deficit can effect almost every physiological function in your body, from cellular to hormonal. People often think that the only factors that influence their fat loss are how much they eat and how much exercise they do in the gym.

But things are more complicated than that. Being in the caloric deficit for some time will lead to what some scientists call ‘metabolic slowdown’.

Dr. Jade Teta explains this phenomenon perfectly: “It’s called adaptive thermogenesis. When you lower down your caloric intake over some period of time your body is adapting by reducing its own caloric expenditure. In contrast, when you take in more calories your body adapts by spending more.”

When you lower your caloric intake for a while your metabolism can slow down by 300-800 calories per day. Your hormonal activity is changing while you are on a diet.

After some time because of the metabolic slowdown you tend to feel more hungry, less energised, and, most importantly for this topic, you tend to spend less calories.

So when the metabolic slowdown kicks in, how you are going to determine how many calories you are burning in order to set up your caloric deficit? Your body is a highly adaptable machine. It can change its caloric expenditure according to how much food and physical activity we have over some longer period of time. This is something that is really hard to estimate and put in any type of mathematical equation.

5. DIGESTION, ABSORPTION AND THERMIC EFFECT OF FOOD The rate we digest and absorb food will determine the amount of potential energy that’s available once the food is actually eaten. Digestion and absorbtion can vary from 2-5% and excretion, even more.

Every time you eat, your metabolic rate increases slightly for a few hours because your body actually spends some energy during the digestion of food. This effect is called thermic effect of food or TEF. Your body burns calories to digest, absorb, and store all macronutrients (proteins, carbohydrates, and fats).

The thermic effect of protein is 20-30%, which means that you’ll burn up to 30% of the calories in leanprotein foods just to process them, in comparison to carbohydrates (5-6%) and fats (2-3%) Through this mechanism, a higher protein diet will likely increase totally daily energy expenditure.

So 100 kcal from proteins will not give the same amount of usable energy for body as the 100 kcal from carbohydrates or fats.

Finally, it should be said that some research has found that insulin resistant individuals may have an

impaired TEF response to eating, with a rough 50% reduction occurring.

That means if you are insulin resistant, you are going to spend 50% less energy digesting your food.

6. PRACTICAL ISSUES

Who has a time to count calories?

Who even likes to do it?

It is boring, time consuming, non-sustainable and at the end of the day, not even a necessary tool for losing fat. Can you really imagine yourself measuring every piece of food that comes into your mouth for the rest of your life? I can’t, and I guess you cannot either.

So…what are the solutions?

First of all, if you are not some kind of physical competitor or you don’t need to lower your body fat to extremely low levels, calorie counting is rarely necessary. Most of the people at the beginning simply need to be educated about higher quality food choices before doing anything more complicated.

Focusing on the food quality, eating slowly and getting in touch with your natural hunger cues is for

most of the people all that they need to achieve their fitness goals.

It is true that eating more calories is making us fat, but the real question is what makes us want to eat more calories in the first place?

And the answer is most often some form of hormonal disbalance.

Hormones have very large influence over hunger, cravings, energy and mood.

Hormonal disbalance can mess up our metabolism and our natural hunger cues, making us crave for high processed, hyper palatable food most of the time, which can lead to excessive eating and weight gain.

A diet rich in high-processed food and high caloric beverages can outsmart our metabolic regulators.

It appears that processed food and beverages high in sodium, sugar and fat with a high calorie and low nutrient density don’t trigger our appetite sensors to signal fullness or satiety.

Focussing on food quality will help you to fix your hormones, regain control over your appetite, increase your metabolic rate and decrease the amount of calories you eat on a daily basis.

SO WHAT EXACTLY SHOULD YOU EAT? FOR AT LEAST 80-90% OF YOUR TIME YOU SHOULD STICK TO HIGH QUALITY, NON-PROCESSED WHOLE FOOD SOURCES LIKE: • LEAN MEATS • EGGS • FISH • VEGETABLES • FRUITS • NUTS • HEALTHY OILS • NON PROCESSED WHOLE GRAINS • LEGUMES • FERMENTED DAIRY PRODUCTS

CONCLUSION EAT THIS FOOD 80-90% OF THE TIME, AND 10-20% OF THE TIME, EAT WHATEVER YOU WANT. EAT SLOWLY AND UNTIL 80% FULL. THIS THIS WAY YOU CAN CONTROL THE AMOUNT OF FOOD THAT YOU ARE EATING WITHOUT EVER THINKING ABOUT COUNTING CALORIES.

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/SOHOBARANDGRILL /SOHOGRILL /SOHOGRILL WWW.SOHOGRILL.AE *T&C Apply. Advanced booking required.

SOHO BAR & GRILL CENTURY VILLAGE, NEAR IRISH VILLAGE, GARHOUD

04 286 8520

LIFE IN

STYLE

57 Boost your running power with Britton's help Team GB marathon runner, Robbie Britton, reveals the secret behind his success and provides his tips on how you can train to become a stronger runner.

Jabra's cross training aid Jabra Sport Coach Wireless headset motivates you with individual coaching and your favourite training beats.

51

travel San francisco Discover what makes San Fran one of the most captivating cities in the world.

adidas ACE GTI 2016 The world of football boots will never be the same again after the release of these laceless wonders.

52

local scene

53

Get your protein ďŹ x at CUT by Wolfgang Puck in The Address Downtown Dubai

55

HOT LIST

WORLD’S FIRST WIRELESS HEADSET OPTIMISED FOR CROSS TRAINING J

abra are breaking ground in how technology is developing sport. Their new Jabra Sport Coach Wireless headset motivates you with individual coaching and your favourite music whilst you are training. The personalised in-ear coaching and premium Dolby sound boost your performance levels to the maximum when you are cross training. Burpees, lunges, squats and planks won’t seem as challenging with the help of Jabra.

Not only does the headset coach you, it also features award-winning Jabra Sport Pulse Wireless earbuds that gave users in-ear heart rate monitoring for the very first time.

Hanny Hanna, Regional Director MEA and Turkey at Jabra said: “Jabra Coach has received an overwhelming response from the global markets and we are extremely pleased to launch the revolutionary headset in the UAE. We are extremely encouraged as we witness a growing switch towards a fit lifestyle. The Jabra Coach enhances the training experience for fitness enthusiasts and we are committed to delivering innovative audio solutions designed to all needs.”

DOWNLOAD YOUR PERSONAL COACH Developed to meet the needs of cross training enthusiasts, the Jabra Sport Coach Wireless can create customised workouts based on over 40 different exercises. By downloading the Sport Life app on a Smartphone, users can design their own personalized workouts with real-time audio coaching through the unique earbuds.

This special Jabra developed app lets you plan, track, and analyse your cross training. Choose exercises from beginner to advanced. Get in-the-moment, personalized in-ear audio coaching, with time or repetition-based training. Jabra will ensure continuous app developments to maximize the customer training experience.

Creating the workout is only the start. To ensure you achieve optimal performance and your overall fitness goals, the integrated TrackFitTM motion sensor provides advanced tracking of pace, distance, step count, cadence and calories to make every workout count.

FASTER RESULTS Cross training, or high-intensity interval training, has been identified by fitness experts at the American College of Sports Medicine as the top trend for 2015.

Research shows it offers an excellent way to improve muscle tone, energy, speed and performance, giving results in less time.

Part of the current popularity of cross training comes from the fact that it can be done almost anywhere.

Whether you’re working out at the gym, at home or in a hotel room, Jabra Sport Coach Wireless helps you enjoy your workout, stay motivated and achieve your fitness performance goals.

The Jabra Sport Coach™Wireless is priced at AED 599 and is available at Virgin Megastore, Sun and Sand Sports, Adventure HQ, Modells and other Jabra electronic retail outlets across United Arab Emirates.

SPECIFICATIONS: • Integrated Training Management with Jabra Sport LifeApp • Advanced motion sensor to capture activity and performance data • Jabra Sound Application provides Dolby® Sound Enhancement to your tracks and YouTube • Premium Wireless Stereo sound (A2DP) • Make and take phone calls • Controls on headset allow remote control of music & calls (AVRCP) • Ultra-light (16 g. / 0.56 oz.)

• US Military standard sweat, shock and dust resistance (IP55) • Connects to 2 devices at same time via Advanced Multiuse™ • Connection with NFC pairing technology • Long talk & music time – 5.5 hrs. talk/music time, 10 days standby time • Integrates with leading 3rd party fitness applications to unify your training history

SFME

51

FOOTBALL

adidas define the future of football boots

T

he days of the adidas Predator may have been and gone, but the future looks brighter than ever for adidas and football fans.

The German sports brand are ready to revolutionise the beautiful game by unleashing a laceless pair of boots.

Football fanatics complain about the shortage of black boots in this modern era but adidas will solve this problem with the unveiling of the adidas ACE GTI 2016.

The design replaces the usual eyelets and shoelaces found on traditional boots with a continuous upper made from adidas’ flexible

Primeknit material and a sock-like ribbed ankle section.

The boot features looped tabs at the front and back of the shoe, and a crisscross textured surface.

The trademark triple stripe is inscribed in relief on the side of the boot, which the brand described as “the future of football footwear”.

A selection of adidas-sponsored football players, including Arsenal’s Mesut Özil, Barcelona’s Ivan Rakitić and Chelsea’s Oscar will wear the footwear.

This ground-breaking innovation will be available to purchase in 2016 from all adidas outlets in the Middle East.

OSCAR

MESUT ÖZIL

IVAN RAKITIĆ

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travel

SF IN STYLE

S

tunning, spectacular, weird and wonderful, San Francisco is all of these things and that’s why it’s one of the most captivating cities in the world.

From soaking up the alternative culture in the Haight and walking in the footsteps of the beat poets in North Beach to hiking up near-vertical city streets to enjoy breathtaking views from the top of Coit Tower, taking a cable car tour, and kayaking in San Francisco Bay, this most cosmopolitan of cities has it all.

As far as outdoor pursuits go, the sky is the limit.

Cycling is big here, very big, and a trip to SF isn’t complete without riding over the famous Golden Gate Bridge, taking in the spectacular views of the Bay and Alcatraz Island then winding through Marin County and stopping for a bite to eat in the picturebook quaint town of Sausalito before taking a ferry back to the city.

Go surfing on Ocean Beach (pictured inset), take a sailing boat to Angel Island or enjoy a spot of rollerblading in Golden Gate Park – you name it, you can do it in San Francisco.

But where to stay?

If you want to enjoy the sensational views of San Francisco and the Bay then you need to get yourself to a high vantage point, and they don’t come higher than the illustrious Nob Hill.

The Intercontinental Mark Hopkins (pictured above) began life in 1878 as a mansion house built by one of the founders of the Central Pacific Railroad – Mark Hopkins. It was subsequently home to the Mark Hopkins Institute of Art before being turned into a hotel in 1926. This historic hotel exudes classic style, luxury and elegance from its every pore. Think chandeliers, high ceilings, oak wall panels and traditionally attired doormen and bellboys. Large, grand rooms are kitted out with every mod con needed for a 21-century five star experience. The views from the rooms are stunning but if you want to be really blown away, visit the legendary sky lounge, the ‘Top of the Mark’ and enjoy nightly live jazz bands while soaking in the 360 degree vistas of the city and bay. www.intercontinentalmarkhopkins.com SFME

53

FOOD

ULTIMATE PROTEIN FIX CUT

by Wolfgang Puck I

F you’re looking to get the most delicious of protein hits in the most stylish surroundings, then CUT by Wolfgang Puck in The Address Downtown Dubai is the place for you.

We’re just going to come right out and say it from the off : the steak we had in this place is the best we’ve ever had. Period. And that is not something we say lightly. These guys take their cuts very seriously.

The staff are tremendously knowledgeable, not to mention friendly and welcoming. Before choosing from the myriad options on the menu, they bring you a presentation board with all of the different beef and cut choices on display and talk you through the relative merits of each one. Very useful indeed.

You can opt for meat from America, Australia or Japan – standard or Wagyu and each one carries different distinctive flavour notes. We opted for Japanese Wagyu and...well, just....WOW! Succulent, melt in the mouth, bursting with flavour, yes, all of those things. If you don’t believe us, try for yourself, we promise you won’t be disappointed.

We caught up with Head Chef Raymond Weber to talk beef.

SFME: Where are you from and how long have you been in Dubai?

Raymond Weber: I’m originally from Southern Florida, but I was raised in Cincinnati Ohio. I have been in Dubai for over two years now.

SFME: Which of your cuts is most suited to someone who’s trying to maintain a healthy diet?

RW: The USDA Filet Mignon is the preferred cut when trying to maintain a healthier diet, as it is low in fat and high in protein.

SFME: You serve steaks from Australia, the USA and Japan – what’s the difference?

RW: The main difference comes from the textures of the beef and how the cattle is raised and fed, etc.

The flavour tends to differ from country to country, but I also feel it’s a personal preference.

SFME: I’m having a cheat day, what’s the to-die-for dish regardless of calorie count?

RW: Our signature Chocolate Soufflé served with homemade ice cream and topped off with warm chocolate sauce!

SFME: How do you cook the perfect steak and what do you serve it with?

RW: My perfect steak is a USDA Rib Eye, grilled with our house made steak salt. I serve it with Green Peppercorn and Armagnac sauce and hand cut French fries.

SFME: There are so many restaurants in Dubai, what stands CUT out from the crowd?

RW: We try to keep CUT as consistent as possible, so that our guests, experience the same level of quality every time. From our beverage programme to our homemade breads, we pride ourselves from producing everything fresh and from our kitchen. There are many places in the city that buy ready-made products or even products from big warehouses which can have an impact of the quality of the food produced, but we take pride in producing our items in house. The main kitchen in the restaurant even freshly prepares all ingredients and condiments that are needed for the bar menu.

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CELEBRITY WORKOUT

BECOME A STRONGER RUNNER WITH BRITTON’S SIX EXERCISES R unning can be a difficult sport to improve in as techniques are often variable between individuals. One man that has made a huge transition in the sport is Robbie Britton, who in just four years has gone from running his first marathon to competing for Team GB in the World Ultra Marathon Championships. What are the secrets behind the Brit’s success? He reveals six exercises that make you become both faster and more resilient on the trails.

SINGLE-LEG SQUAT Stand on one leg, with the other raised behind you and your arms in front for balance. Keeping your chest up, lower into a squat. Keep your knee in line with your toes, and go as low as you can without losing your balance.

Beginner : 6 reps each side Intermediate: 8 reps each side Advanced :10 reps each side

V-SIT Lie on your back with your arms and legs outstretched. Contract your core and bring your legs and arms together, keeping them straight, then lower to the start under control.

Beginner: 8 reps Intermediate: 10 reps Advanced: 12 reps

SQUAT TO THE WORLD Hold a medicine ball in both hands and lower into a squat. Drive back up, then slowly circle the ball around your head in one direction, then the other,

keeping your core tight.

Beginner: 8 reps each side Intermediate: 10 reps each side Advanced: 12 reps each side

KETTLEBELL STEP-UP Holding kettlebells, brace your core and place one foot on a bench. Drive through the heel to step up on the bench. Carefully step back down, lead leg first.

Alternate sides.

Beginner: 8 reps each side Intermediate: 10 reps each side Advanced: 12 reps each side

BOX JUMP Stand facing a knee-high box or bench. Jump powerfully onto it, using your arms to generate momentum if you need to and bending your knees to soften your landing. Step rather than jump down, then repeat.

Beginner: 3 reps Intermediate: 4 reps Advanced: 5 reps

TIPS FOR WORKOUT: •

PLANK Get into a plank position with your weight supported by your feet and forearms. Keep your body in line, feet together and elbows directly under your shoulders.

Squeeze your abs and core to help you keep your hips up.

Beginner : 30 secs Intermediate: 60 secs Advanced: 90 secs

• •

Perform the exercises back-to-back three times, resting for two minutes between each circuit.

Do it once a week at first, building to twice a week to supplement the work you do on the trails.

For any moves involving weights, avoid going too heavy.

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FITNESS FIRST

NEWS

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fitness first open 33 club in uae

Fitness First are expanding yet further with a new club on The Palm Jumeirah’s Golden Mile.

Get up to speed with new running club

FITNESS FIRST LAUNCH supplement range

DUBAI ON DEMAND LAUNCHING AT DIFF

member stories

Whether you looking at running your first, finest or fastest mile, Fitness First Running Club powered by adidas is ideal for you.

In collaboration with Global Health and Fitness, Fitness First have launched a new supplement range that will help you reach your goals in a quicker and safer manner.

A new online channel will launch at the Dubai International Film Festival that will feature an array of star names from sport and media.

Inspiring transformation stories from three Fitness First members in the Middle East.

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FITNESS FIRST

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FUN ON THE RUN WITH FITNESS FIRST RUNNING CLUB POWERED BY adidas A

shout out to all those who are zealous about running, no matter the reason or the sweltering season as Fitness First Middle East has once again announced its 2015 chapter of its ever successful and energetic Running Club, powered by adidas.

Spread over Dubai and Abu Dhabi at different locations each time, Fitness First Running Club powered by adidas witnessed a lot of passionate runners in attendance last year. Featuring energy-boosting fun, the club has been providing a training plan to runners at all levels and is in its fourth year of succession.

The Running Club has grown into a strong community with hundreds of registered runners from Dubai, Abu Dhabi and Sharjah.

In sync with the brand philosophy of both

Fitness First and adidas, which is to provide fitness and performance comfort for everyone, the Running Club adapts to a training route for runners at beginners, intermediate and advanced levels and helps them train for marathon events.

The trainers help participants accomplish their personal bests, and make them exercise to their full potential with encouragement, expert advice and training tips.

Bringing in Fitness First’s most proficient trainers, the Running Club has been flagged off at Dubai Creek Park, Jumeirah Running Track, The Meadows Community, Abu Dhabi Corniche and Sharjah Corniche; starting November 01, 2015. Scheduled on Mondays, Tuesdays and Wednesdays from 7.00 pm onwards, participants

can seek details of locations and timings from their nearest Fitness First clubs.

George Flooks, COO, Fitness First ME, is buoyant with the progress of the initiaitive: “Running clubs provide a great social network in an atmosphere that is supportive of your fitness goals.

“There is nothing more motivating than progressing along a fitness journey together with someone else or a group. Our efforts are essentially channelised towards preparing participants who want to experience a half-marathon, fullmarathons, 10k runs and even the 42k. We want you to know that our running club is for every enthusiast whether you looking at running your first, finest or fastest mile.”

So get, set and run; the Fitness First Running Club powered by adidas has just begun!

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Address your nutritional gaps with Fitness First, like never before!

I

f you often have found yourself puzzled with nutritional supplements and its basics for health and healing; worry no more. Rising out of the clutter, Fitness First brings you power and synergy in great tasting premium nutritional supplements in collaboration with Global Health and Fitness.

Delivering explosive power output, each of the products in the Global Health and Fitness have been formulated keeping in mind various supplement needs, a working-out body can demand for. From weight management, muscle gain, pre and post workout nutrition, to essential vitamins and fitness drinks; Global Health and Fitness has the worlds most advanced and cutting-edge specialty nutrition products, you could ever ask for.

Today, in a market saturated by diet supplements,

What you post on

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it is easy to confuse synthetic products for nutrition.

To ensure safety and efficacy, they have developed NutriTech with the help of expert biochemists, physicians and exercise physiologists using the most advanced technologies, high-quality protein blends and creatine formulas to up the ante on a variety of fitness training regimens. Not only are the products formulated to be the most effective and delicious tasting but are also a sustained-release protein supplements.

Adhering to the demand-supply principles of an active body’s need, supplements should be consumed bearing in mind your body type and fitness routine type. Global Health and Fitness’s scientifically backed products are engineered for specific types of results and work best when

consumed under expert supervision. Choose from a full spectrum of high-quality, safe and effective nutritional supplements which will benefit you in optimising fitness results.

The entire range is available at selected Fitness First Clubs. So, head to your club’s Nutritional Consultant to learn more about the Global Health and Fitness products and see what works best for you!

FITNESS FIRST

NEWS

l-r Tamara Al Gabbani, Tom Urqhart, Dalia Dogmoch, Punam Verma, Layne Redman, Faraz Javed, Dina Butti, Nitin Mirani. Aishwarya Ajit Gordon.

NEW ONLINE CHANNEL DUBAI ON DEMAND ANNOUNCES LAUNCH AT DIFF N

ew interactive online channel; ‘Dubai ON Demand’ is set to launch at the Dubai International Film Festival bringing together some of Dubai’s favourite presenters and tastemakers.

Partnering with the award winning Ti22 Films, Dubai ON Demand will be producing short clips ranging from health and fitness to make-up and celebrity gossip.

The faces of Dubai ON Demand include:

Tamara Al Gabbani Fashion designer Tamara is considered one of the Middle East’s top personalities and an independent woman in her own right. Tamara was named ‘Best Dressed’ at The Cannes Film Festival, a first for a woman from the Arab region and has hosted a few of the nations’ major events.

Tamara will bring her years of expertise in the fashion industry and passion for female empowerment to Dubai ON Demand.

“Twenty Something”. For Dubai ON Demand, Aishwarya will bring together her presenting skills and her background and passion for make-up.

Layne Redman Man About Town, Layne Redman is a British TV presenter, MC and actor who is best known for cohosting ‘Out & About’, ‘World of Sports’ and interviewing big names such as; Jackie Stewart, Novak Djokovic and Bob Geldof to name a few, Layne will be brightening screens with his energy and his love for adventure and extreme sports.

Nitin Mirani Nitin has been called a ‘comedy juggernaut’ and was recently named the fourth funniest person in the world at the 1st annual Laugh Factory. Nitin will be bringing his comedy approach to Dubai ON Demand, presenting fun and weird news happening around town.

Dina Butti

A food author, presenter and entrepreneur, Dalia is the definition of a foodie, best known for founding ‘Kitsch Bakery & Cafe’ and her popular cooking blog daliaskitchen.com. Dalia is a culinary nomad currently residing in Dubai and she will be cooking up a storm on this new channel.

Celebrity correspondent, Dina has presented on shows including ‘Studio One’, ‘Out & About’, ‘City Wrap’ and ‘That’s Entertainment!’ She has also interviewed A-list celebrities including: George Clooney, The Kardashians, John Travolta, Shahrukh Khan, The Jacksons, Gerard Butler and Blake Lively just to name a few. Expect everything Hollywood, live from the best red carpet events and exclusive celebrity interviews.

Aishwarya Ajit Gordon

Tom Urqhart

The award winning TV presenter, Aishwaraya coanchored for ‘Studio One’ and reported on the hit show

A TV presenter and radio broadcaster with over 10 years experience in the Middle East. Tom is renowned

Dalia Dogmoch

for his four years as an anchor on Studio One. Tom will be bringing his passion for food to Dubai ON Demand.

From tips on where to find the best fish & chips in town to cooking up a storm in the kitchen with some of the cities favourite chefs, Tom will be making sure everyone is in the loop.

Punam Verma One of the founding presenters and writers of ‘Out and About’, Punam has hosted countless red carpet events and has discovered many hidden gems in the UAE. Punam will share her passion for alternative medicine as she is an advocate of holistic living and is set on showing the Dubai ON Demand viewers how a natural approach to life can be truly healing.

Faraz Javed Faraz is best known for his work behind the camera, as a director and producer for MTV, ‘That’s Entertainment’, ‘Studio One’ and ‘Mouth Piece’. Faraz is always looking for the next big thing and that’s exactly how he found his passion for CrossFit. On his segment, Faraz will let the viewers of Dubai ON Demand into a day in the life of a ‘Cross Fitter’.

Dubai ON Demand is a subdivision of Ti22 films, a New York festival and Cannes Award Winning company founded by Reim El Houni. It will upload all the red carpet moments and celebrity interviews at the Dubai International Film Festival (DIFF) to the channel.

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THERE’S ALWAYS THE OPPORTUNITY TO CHANGE MEMBER: SIMON McDONALD TRAINER: SATISH THIRUMURTHY

G

yms were never really part of my family’s life. Over the years we have tried the odd session, but nothing really clicked. I firmly believe that there are moments of opportunity, to actually change the direction of your life rather than just a short vacation into change.

This realisation came to me when I was 33 years old, a heavy smoker from an early age. If there was one person who would never stop the habit, it was me. However one day I woke up and did not even want a cigarette, for the first time since...well, lets say a very young age. I thought I would get that craving back soon, but it never returned and I was free from the dreadful habit.

My wife Ann also gave up that day and has never smoked since. This was 36 years ago.

Then in July 2014 there came another opportunity to change. My wife Ann joined Fitness First in Motor City, she decided not to continue after a short

spell and I took over her membership.

I met Satish, my trainer, and right from the first session I felt comfortable and really interested for the first time in trying to achieve some goals for my 68 year old body. Now, 15 months later, I am as committed as I was after that first session and am really feeling the benefits of a super trainer and my commitment to the task. I am a sportsman, an ex-professional golfer and have never had weight problems, or serious health problems, but the opportunity to change came that morning in July 2014. It’s a good idea to try and improve your fitness while you still can and while your body is still able to. Don’t run out of time!

That was it, three sessions a week with Satish Thirumurthy, working sensibly and professionally to improve all body areas and with that extra element that you are rewarded with being ‘mentally fitter’. You feel good, you are more alert, and everything you do becomes easier

and more enjoyable. Walking, sleeping, gardening, working, socializing – the list is endless.

Another important benefit is that your patience improves, giving you more time to do every normal daily task with more ease. Everything becomes more enjoyable and easier.

I now look forward to each session as part of my routine. My golf? Well I am fitter and stronger now so my attitude is different and the golfing motor (my body) and golfing computer (my brain) are both revitalised by this additional element I have added to my life.

Another bonus that has come

through this opportunity to change is that my grandson Ethan has joined me as my gym buddy and he too is enjoying the benefits. I wish I had started at his age, better late than never though. I actually do feel the same age as Ethan though when we are training!

Finally the really good news is my wife Ann has returned to Fitness Fist and is training regularly again and feeling the benefits. So thanks for giving us that opportunity to change. I am fitter, healthier and happier. I spend more time with my grandson, and my wife has rejoined the quest for a better life through fitness, which is fantastic.

DIABETES WON’T STOP COLLIN D’SOUZA’S DESIRE TO BE HEALTHY MEMBER: COLLIN D’ SOUZA TRAINER: MOHAMMED SAMEE

W

ay back in the summer of 2010, I realised I was very obese, and I wanted to do something about it. Upon joining Fitness First, I didn’t have the intention to solely lose weight; I just wanted to be healthy.

During my first year, I did odd exercises, but I felt like it wasn’t enough. I then signed up with Mohammed Samee for Personal Training sessions and I was able to lose weight and garner desirable results from there.

However, my job became very demanding as I was assigned overseas and that resulted in me working and preventing me being able to come to the gym regularly. The desk work is sedentary, and combined with a poor eating habit because of stress, I reached a plateau. I almost gave up at that time, but I told myself to not give up and be persistent.

The turning point came when I was

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diagnosed with Type II Diabetes. I was prescribed medication after medication but I wasn’t happy taking it, as I felt I was becoming weak. I underwent surgery last December 2014, following which I had to cut down on my food.

That’s when I thought that with a proper diet, I should start combining regular exercise again. This is when I started attending RPM. I began to regularly attend classes.

I loved them. I knew I was back on track to my desire of being healthy and living a healthy lifestyle.

My journey wasn’t an easy one, I know that. But my gym life is already a part of me.

I enjoy going to the club and I’m eager to do classes. My desire to be healthy and to live a healthy lifestyle is more powerful than my condition. I wont let it knock me off course on my fitness journey.

BEFORE

after

FITNESS FIRST

NEWS

FITNESS FIRST HAS MADE AMIT FEEL LIKE A NEW MAN MEMBER: AMIT JOSHI TRAINER: MUHAMMED KASHIF

I

joined Fitness First in April this year weighing 81.7 Kg and standing at 172 cm.

I had received three days free Personal Training Assistance from the assigned Personal Trainer named Muhammed Kashif. The first thing he did was a BMI test and the result was surprising. It was clear my BMI was much too high for my height. After three days of training with Muhammed, he did a complete evaluation of my body and what needed altering to help me lead a healthy and a good life. His detailed analysis, knowledge and commitment convinced me to take Personal Training Sessions with him. He designed a Well Balanced Workout Regime ensuring that I will be able to work on my full body and achieve desired results.

1.

CARDIO: Two of the six days of my weekly routine were filled with rigorous cardio training to enhance and increase my metabolism, improve recovery and my heart’s health.

CIRCUIT TRAINING: Circuit Training was done on two other days which is the combination of weight training and increased cardiovascular effort that makes circuit training a beneficial type of cross training. You gain muscle through the resistance training and it helps to increase cardiovascular endurance through the slightly elevated heart rate that you experience between sets and throughout the overall program. You also burn high amounts of calories during the high exertion periods of sets.

WEIGHT TRAINING: Two days were dedicated to weightlifting which helps to melt away visceral fat as well as fat that builds up around the body’s organs. Your overall weight may not change but you gain muscle and lose fat. Over a period of time I had noticed decreases in waist measurements and body fat measurement.

2.

3.

BEFORE

after

Muhammad possesses good knowledge of body language and body symmetry. Prior to starting the training above, Kashif designed a workout regime that worked towards achieving my goal. The results were fantastic. I feel fit, energetic and well-toned. My colleagues at work also noticed my transformation and appreciated the improvement in my overall personality.

I must say I’m very happy with Fitness First as it a very professional club with well qualified trainers .

I will suggest if any of you have a goal to transform your body and look and feel young and energetic, go with Kashif, you won’t be disappointed in the results.

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FITNESS FIRST

NEWS

FITNESS FIRST BOOSTS ITS MARKET LEADERSHIP WITH THE OPENING OF rd ITS 33 CLUB IN THE UAE F

itness First has announced the opening of its 33rd club in the UAE in The Palm Jumeirah’s Golden Mile, boosting its regional count to an assortment of 48 clubs in 61 locations.

The new mixed platinum club, spanning 1,900 square metres, is part of Fitness First Middle East’s aggressive regional expansion plans and follows close on the heels of the opening of a similar club at Vision Tower in Business Bay. George Flooks, COO at Fitness First Middle East, said: “Apart from self-discipline and commitment, regular exercise complemented with a suitable nutrition plan to help achieve individual fitness goals, can go a long way in improving the overall health standards of the community.

“This is the basis of our newly launched brand identity and we are extremely happy with the opening of this club as it caters to the huge demand for high quality fitness and wellness solutions from communities in and around the area.”

The expansive facility offering its members platinum facilities will also feature a huge group exercise, spinning, and multipurpose studios, Core Juice Bar, the revolutionary multi-functional Synergy 360 training system and well equipped freestyle range of products such as Battle Ropes,

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TiYRs, Bulgarian Bags, Slam Balls, Core Bags, VIPRs and TRX frames. In addition, the club will feature an extensive range of cardio equipment, free weights and plate loaded equipment as well as the new Insignia line of upper and lower body strength machines from Life Fitness.

The club also boasts of an extensive dedicated outdoor functional training area for workouts and group trainings classes. The club will host a range of new exclusive group exercise classes including Freestyle Group Training (FGT), a combination of three-dimensional training movements that will challenge your muscles to move you in the way nature intended and Fit 4:15, a fun and energetic High Intensity Interval Training (HIIT) class guaranteed to burn calories.

Members can opt for personal training by worldclass, internationally certified fitness instructors and trainers, and also take advantage of luxurious changing rooms with saunas and a relaxation area, and the exclusive indoor members lounge with wireless internet and complimentary drinks.

Flooks added: “The awareness and demand for comprehensive wellness solutions is tremendous in Golden Mile, Palm Jumeirah and it is home to a key target community for us, and we are extremely glad to have established presence there.”

‫‪FITNESS FIRST‬‬

‫‪NEWS‬‬

‫ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ‬ ‫ﻣﻨﺤﺖ أﻣﻴﺖ ﺷﻌﻮ ًرا‬ ‫ﺑﺄﻧﻪ رﺟﻞ ﺟﺪﻳﺪ‬ ‫ ‬ ‫وزىى حينها ‪ ٨١٫٧‬كيلو جرام‬ ‫كانت بداية انضمامي إىل فيتنس فرىست يوم ‪ ٢٨٫٠٤٫٢٠١٥‬وكان ‬ ‫ ‬ ‫الشخىص‬ ‫وطوىل ‪ ١٧٢‬سم‪ .‬وقد حصلت عىل ثالثة أيام مجانية من المساعدة ىڡ التدريب‬ ‫ ‬ ‫ ‬ ‫المدرب الشخىص محمد كاشف‪ .‬أول ¡ىسء فعله كان إجراء اختبار ¡‬ ‫لمؤرس كتلة‬ ‫قدمها ىل‬ ‫ّ‬ ‫ ‬ ‫ ‬ ‫الجسم‪ ،‬وكانت النتيجة تدعو إىل الدهشة )دهون الجسم‪ ،‬المياه ىڡ الجسم‪ ،‬محيط‬ ‫الخرص‪ ،‬إلخ‪ (.‬حيث تخطت النتائج القياسية وفقًا لوزن الجسم ونسبته مع الطول‪ .‬بعد‬ ‫تقييما‬ ‫حصوىل عىل التدريب‬ ‫الشخىص لمدة ثالثة أيام مع محمد كاشف‪ ،‬كان قد أجرى ً‬ ‫ ‬ ‫ ‬ ‫‪Â‬‬ ‫لمساعدىى ىڡ الحصول عىل حياة صحية أتمتع فيها‬ ‫تغيرى‬ ‫شامال ً لجسمي وما يحتاج إىل ‬ ‫ ‬ ‫‪Â‬‬ ‫بالعافية‪ .‬وقد ‬ ‫المفصل وكم المعرفة الذي يمتلكه ومدى ‪ Â‬‬ ‫باالشرىاك‬ ‫الرىامه‬ ‫أقنعىى تحليله‬ ‫ّ‬ ‫ ‬ ‫تدريبيا متوازنًا لضمان خضوع جميع‬ ‫نظاما‬ ‫ ىڡ جلسات التدريب‬ ‫صمم ً‬ ‫الشخىص معه‪ .‬وقد ّ‬ ‫ً‬ ‫ ‬ ‫أجزاء الجسم للتمارين وتحقيق النتائج المرجوة‪:‬‬

‫بںى ستة أيام ىڡ نظامي ‪Ó‬‬ ‫يومںى من ‬ ‫‪ .١‬تمارين القلب‪ :‬ركّز التدريب خالل ‬ ‫االسبوعي عىل‬ ‫ ‬ ‫‪Ó‬‬ ‫ ‬ ‫معدل‬ ‫الغذاىى وتعزيزه‪،‬‬ ‫معدل التمثيل‬ ‫وتحسںى ّ‬ ‫ ‬ ‫تمارين نشطة للقلب لزيادة ّ‬ ‫ ‬ ‫حالىى ‪Ó‬‬ ‫‪Â‬‬ ‫‪Â‬‬ ‫اال‬ ‫قلىى‪.‬‬ ‫اسرىداد ‬ ‫وىل‪ ،‬وصحة ‪ Ö‬‬ ‫ ‬ ‫‪Â‬‬ ‫ ‬ ‫ ‬ ‫يومںى آخرين كان الرى كرى عىل التدريب الدائري ويضم تمارين‬ ‫‪ .٢‬التدريب الدائري‪ :‬ىڡ ‬ ‫زيادة جهد القلب ‪Ó‬‬ ‫‪Ó‬‬ ‫واالوعية الدموية مما يجعل التدريب الدائري‬ ‫باالثقال وتمارين‬ ‫مفيدا من التدريب المختلط؛ حيث يتم اكتساب العضالت عن طريق تدريبات‬ ‫نو ًعا ً‬ ‫الىى تساعد ىڡ زيادة قوة تحمل القلب ‪Ó‬‬ ‫‪Â‬‬ ‫واالوعية الدموية من خالل زيادة‬ ‫ّ‬ ‫ ‬ ‫المقاومة ‬ ‫‪Â‬‬ ‫معدل رصبات القلب زياد ًة طفيفة تحدث ‬ ‫الرىنامج‬ ‫بںى‬ ‫مجموعىى تدريب وعىل مدار ‪Ö‬‬ ‫ ‬ ‫‪Â‬‬ ‫‪Â‬‬ ‫الىى تبذل فيها‬ ‫بالكامل‪ .‬وتحرق ً‬ ‫أيضا ً‬ ‫كما ً‬ ‫كبرىا من السعرات الحرارية خالل الفرىات ‬ ‫كبرىا خالل مجموعات التمارين‪.‬‬ ‫جهدا ‬ ‫ً‬ ‫‪ .٣‬التدريب ً ‬ ‫يومںى لرفع ‪Ó‬‬ ‫باالثقال‪ :‬تم تخصيص ‬ ‫االثقال مما يساعد ىڡ إذابة دهون‬ ‫‪Ó‬‬ ‫االحشاء إىل جانب الدهون ‪Â Â‬‬ ‫الكىل‬ ‫الىى ترىاكم حول أعضاء الجسم‪ .‬قد ال ّ‬ ‫يتغرى وزنك ‬ ‫ ‬ ‫لكنك ستكتسب عضالت وستتخلص من بعض الدهون‪ .‬عىل مدار ‪Â‬فرىة من الوقت‬ ‫الحظت انخفاض قياس محيط خرصي وقياس دهون الجسم‪.‬‬

‫بعد‬

‫التدريىى‬ ‫الرىنامج‬ ‫يمتلك محمد كاشف معرفة جيدة بلغة الجسد وتناسق الجسم‪ .‬قبل بدء ‪Ö‬‬ ‫‪ Ö‬‬ ‫ ‬ ‫هدىڡ‪¡ .‬رسحت كل ¡‬ ‫ىسء لكاشف‬ ‫نظاما‬ ‫السابق‪ ،‬صمم كاشف ً‬ ‫ً‬ ‫تدريبا يعمل عىل تحقيق ‬ ‫ ‬ ‫زمالىى ىڡ ‬ ‫‪Ó‬‬ ‫ ‬ ‫بأنىى أتمتع باللياقة والحيوية وقوام ممشوق‪ .‬الحظ ‬ ‫وكانت النتائج مذهلة‪ .‬أشعر ‬ ‫‪Â‬‬ ‫شخصيىى بصفة عامة‪.‬‬ ‫التغيرى الشامل الذي حدث ىل وأعجبهم التحسن ىڡ‬ ‫العمل‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫إنىى سعيد بالتدريب مع فيتنس فرىست‪ ،‬فهو مركز لياقة‬ ‫ ىڡ النهاية‪ ،‬ال‬ ‫يسعىى إال أن أقول ‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫مؤهلںى تأهيال ً رفيع المستوى‪.‬‬ ‫مدربںى‬ ‫كبرىة من المهنية ويضم‬ ‫عىل درجة ‬ ‫‪Ó‬‬ ‫تغيرى شامل ىڡ جسمه وشكله وتجديد الشعور‬ ‫إذا كان الحد منكم هدف ورؤية ‪æ‬الحداث ‬ ‫بالشباب والحيوية‪Â ،‬‬ ‫أقرىح التدريب مع كاشف وانتظار النتائج‪.‬‬

‫قبل‬ ‫‪٦٧‬‬

‫‪SFME‬‬

‫‪TRAINER‬‬ ‫ﻋﻤﻠﻴﺔ‪/‬ﻣﻌﺎﻳﻴﺮ اﻟﺤﺮﻛﺔ‪:‬‬ ‫شاهد الفيديو هنا‬ ‫ ‬ ‫اشرىك ­ىڡ قناتنا عىل‪YouTube‬‬

‫‪www.youtube.com/SFMEMagazine‬‬

‫اﻟﻘﺮﻓﺼﺎء اﻟﺨﻠﻔﻴﺔ‬

‫إجماىل يعكس ‪ ٪١٠٠ - ٪٧٠‬من‬ ‫البار محمل بوزن‬ ‫ ‬ ‫وزن جسمك‪.‬‬ ‫ابدأ الحركة بوضع البار عىل الجزء اللحمي من‬ ‫مرورا ‪Â‬‬ ‫ ‬ ‫والكتفںى‪ ،‬مع وضع‬ ‫بالرىقوة‬ ‫أعىل الظهر ً‬ ‫واالمساك بالبار ىڡ‬ ‫كتفيك‬ ‫عن‬ ‫ال‬ ‫بعيدا قلي‬ ‫ً‬ ‫‪æ‬‬ ‫اليدين ً‬ ‫ ‬ ‫المرفقںى وعدم خفض‬ ‫موضعه مع خفض‬ ‫القدمںى ‪Ó‬‬ ‫ ‬ ‫لالمام‪ ،‬مع‬ ‫الرقبة‪ .‬ويكون اتجاه‬ ‫ ‬ ‫الحفاظ عىل وضعهما‬ ‫متباعدتںى مسافة تساوي‬ ‫عرض الكتف‪.‬‬

‫اﻟﻀﻐﻂ اﻟﺼﺎرم‬

‫نفسا عميقًا واحبسه ىڡ‬ ‫أثناء وضع الوقوف‪ ،‬خذ ً‬ ‫مباعدا ‬ ‫بںى‬ ‫القرفصاء‬ ‫البطن‪ ،‬ثم انزل لوضع‬ ‫ً‬ ‫ركبتيك للخارج مع الحفاظ عىل وضع الصدر‪/‬‬ ‫مستقيما أثناء ‬ ‫الرىول للقرفصاء‪ .‬عندما‬ ‫الجذع‬ ‫ً‬ ‫ ‬ ‫يرىل الورك أسفل مستوى الركبة‪ ،‬اقبض عضلة‬ ‫السمانة‪ ،‬ثم أفرغ الهواء من البطن‪ ،‬ثم قف‬ ‫بحيث يكون الورك ىڡ وضع وقوف عمودي‬ ‫مستقيم‪ .‬كرر هذه الحركة ىڡ نظام المرات‬ ‫الذي تستطيع تنفيذه ‪Â‬‬ ‫حىى تحصل عىل ‪ ١٠٠‬مرة‪.‬‬

‫هذا التمرين بمثابة ‪Ó‬‬ ‫االصل لتمارين تنمية وزن الجسم‬ ‫‪Ó‬‬ ‫للسلسلة ‪Ó‬‬ ‫االمامية‪ ،‬وسوف تحتاج الستخدام االرضية للقيام‬ ‫به‪.‬‬ ‫ابدأ بوضعية تمرين الضغط بحيث يكون الجسم مفرو ًدا‪ ،‬مع‬ ‫وضع كفة اليدين عىل ‪Ó‬‬ ‫االرض‪ ،‬ومباعدة اليدين عن بعضهما‬ ‫ ‬ ‫تماما ووضعهما ىڡ وضعية‬ ‫بمقدار عرض الكتف مع محاذاتهما ً‬ ‫أسفل الكتف‪ ،‬ووضع الرقبة ىڡ وضعية محايدة ومتماشية عىل‬ ‫امتداد العمود الفقري‪ ،‬ووضع الظهر بوضعية مسطحة‪،‬‬ ‫والحفاظ عىل عضالت البطن وعضالت الفخذ الخلفية‬ ‫ ‬ ‫ ‬ ‫القدمںى مع‬ ‫والرجلںى بحالة صلبة ومشدودة مع‬ ‫مشدودة‪،‬‬ ‫تباعدهما عن بعضهما مسافة عرض الكتف‪.‬‬ ‫جنبا إىل جنب مع جسمك مع خفض‬ ‫يتم انحناء‬ ‫معصميك ً‬ ‫الصدر نحو ‪Ó‬‬ ‫االرض‪ ،‬والحفاظ عىل خط منتصف ثابت كلما‬ ‫نزلت ‪Ó‬‬ ‫لالسفل‪ ،‬واستعن بعضالت الصدر ‪Â‬‬ ‫ ‬ ‫والكتفںى‬ ‫والرىقوة‬ ‫والعضالت الظهرية العريضة وعضالت الفخذ الخلفية‬

‫ ‬ ‫صلبتںى‪ ،‬واترك صدرك‬ ‫للتحكم ىڡ الحركية‪ .‬حافظ عىل قدميك‬ ‫يلمس ‪Ó‬‬ ‫االرض‪ ،‬وتأكد من عدم مالمسة عضالت البطن‬ ‫‪Ó‬‬ ‫والفخذين والعضالت رباعية الرؤوس لالرض‪ ،‬ثم قم بإخراج‬ ‫النفس وأعد جسمك مرة أخرى إىل الوضعية المسطحة عن‬ ‫‪Â‬‬ ‫الىى‬ ‫طريق فرد ذراعيك‪ .‬ركز‬ ‫بشكل جدي ‪Ó‬عىل العضالت ‬ ‫تستخدمها لوضع جسمك ‪Ó‬العىل أو السفل‪ ،‬واستخدم المزيد‬ ‫أكرى من مجرد عضالت الصدر ‪Â‬‬ ‫من العضالت‪¡ ،‬‬ ‫والرىقوة‪،‬‬ ‫وحاول ¡إرساك عضالت الظهر الخلفية العريضة مع عضالت‬ ‫ ‬ ‫الكتفںى‪ ،‬وجهز عضالت البطن لالستفادة القصوى من هذه‬ ‫الحركة‪.‬‬ ‫كرر هذا التمرين لمدة ‪ ١٥‬مرة‪ .‬إذا أردت ‪Â‬‬ ‫االسرىاحة‪ ،‬ضع‬ ‫جسمك ىڡ »وضعية الطفل« المستخدمة ىڡ اليوجا عن طريق‬ ‫وثىى فخذيك ‪Ó‬‬ ‫ ‬ ‫لالسفل وللخلف‪ ،‬وحرك‬ ‫فرد ذراعيك ً‬ ‫بعيدا عنك ‬ ‫ذراعيك للخارج‪ ،‬ثم استعد نشاطك وانهي مرات تمرين‬ ‫الضغط‪.‬‬

‫النتائج مهمة‪...‬‬

‫•‬ ‫•‬ ‫•‬

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‫قم بهذا التمرين مع مالحظة أداءك ومشاهدة ساعة مضبوطة‬ ‫‪Â‬‬ ‫الىى أكملت فيها تمرين‬ ‫تأكد من تدوينك لعدد المرات ‬ ‫‪Â‬‬ ‫القرفصاء الخلفي وكل مرة تأخذ فيها اسرىاحة‪ ،‬واشطبها كلما‬ ‫وصلت لـ ‪ ١٠٠‬مرة‪.‬‬ ‫حاول تنفيذ هذا التمرين بالكامل مرة ىڡ ‪Ó‬‬ ‫االسبوع مع تنويع‬ ‫ ‬ ‫‪Â‬‬ ‫الىى ترفعها بنا ًء عىل ما يشعر به‬ ‫النسبة المئوية لوزن الجسم ‬ ‫أكرى‪ ،‬فافعل ذلك‪،‬‬ ‫جسمك‪ .‬إذا شعرت أنه بإمكانك رفع وزن ‪Ö‬‬ ‫ ‬ ‫سيتعںى عليك إكمال مرات التمرين والحفاظ عىل الوزن‬ ‫لكن‬ ‫الذي ‪Â‬‬ ‫اخرىته لبقية اليوم‪.‬‬ ‫سجل الوقت الذي تستغرقه ‪æ‬الكمال ‪ ١٠٠‬مرة وكذلك الوزن الذي‬ ‫‪Â‬‬ ‫‪Â‬‬ ‫الىى‬ ‫الىى تسجلها‪ ،‬وراقب عدد المرات ‬ ‫استخدمته وتتبع النتائج ‬ ‫قمت فيها بتمرين الضغط‪.‬‬ ‫حاول أن تستهدف إكمال ذلك ىڡ ‪ ٢٥‬دقيقة أو أقل‪ ،‬‬ ‫وابىى شكال ً‬ ‫ ‬ ‫ ‬ ‫أفضل لجسمك!‬ ‫‪SFME‬‬

‫‪٦٨‬‬

‫بقلم‪ :‬ريان توماس‪،‬‬ ‫فيتنس فيرست تاون سنتر‬ ‫المدير العام ومدرب ‪ XFit‬مدرب‬

‫ﺑﻨﺎﺀ ﻋﻀﻼﺕ ﺗﺘﻤﻴﺰ‬

‫ﺑﺎﻷﺩﺍﺀ ﺍﻟﺮﺍﻗﻲ ﻭﺍﻟﺠﻮﺩﺓ‬

‫ﺍﻟﻌﺎﻟﻴﺔ ﻭﺍﻟﻄﺎﻗﺔ‬

‫اﻟﺘﻤﺮﻳﻦ ﻟ ‪ ١٠٠‬ﻣﺮة‬

‫‪Â‬‬ ‫الىى‬ ‫الهدف من هذا التمرين هو إضافة‬ ‫تقسيمات من العضالت ‬ ‫تتمتع ‪Ó‬‬ ‫ ‬ ‫الرجلںى والبطن‬ ‫باالداء الوظيفي المرتفع وذلك ىڡ كل من‬ ‫‪Ó‬‬ ‫والذر ‬ ‫اعںى والصدر‪ .‬كما أن للتمرين فائدة إضافية؛ وهي تنمية االداء‬ ‫ ‬ ‫ ‬ ‫الذهىى الذي سيساعدك ىڡ التغلب عىل النداء الخافت الذي يدور‬ ‫ ‬ ‫ويخرىك "بأنك ال يمكنك القيام بذلك‪"...‬‬ ‫ ىڡ ذهنك ‪Ö‬‬ ‫مناطق ‬ ‫الرى ­ ‬ ‫كرى ­ىڡ تنمية العضالت‪ :‬العضالت رباعية الرؤوس‬ ‫‪Ó‬‬ ‫واالرداف وعضالت الفخذ الخلفية وعضلة السمانة والبطن والصدر‬ ‫والعضالت ثالثية الرؤوس العضدية ‪Â‬‬ ‫»الرىايسبس« والعضلة المثلثة‪.‬‬ ‫ ‬ ‫تأكد من التحمية‪ .‬استغرق ‪ ١٥-١٠‬دقيقة ىڡ ممارسة تمارين إطاالت‬ ‫االوراك ‪Ó‬‬ ‫‪Ó‬‬ ‫واالكتاف وكذلك التمارين الخفيفة‪.‬‬

‫‪٦٩‬‬

‫‪SFME‬‬

‫اﻟﺘﺪرﻳﺐ‪:‬‬

‫ﺍﻟﻤﺘﻔﺠﺮﺓ‬

‫مارس تمرين القرفصاء الخلفي مع رفع حمل يقدر بنسبة‬ ‫)بعيدا عن مسند‬ ‫‪ ٪١٠٠ - ٪٧٠‬من وزن جسمك لمدة ‪ ١٠٠‬مرة‬ ‫ً‬ ‫القرفصاء لمدة من الوقت(‬ ‫وهناك عقوبة‪ ...‬كل مرة تحتاج فيها إىل وضع البار مرة أخرى‬ ‫عىل المسند لمساعدك‪ ،‬سوف تعاقب بعمل ‪ ١٥‬مرة من‬ ‫ ‬ ‫الرجلںى‬ ‫تمرين الضغط‪ .‬سيعمل ذلك عىل رسيان الدم من‬ ‫ ‬ ‫والكتفںى والعضالت ثالثية الرؤوس العضدية‬ ‫إىل الصدر‬ ‫‪Â‬‬ ‫"الرىايسبس" مما يتيح لجسمك فرصة لتدفق الدم المشبع‬ ‫‪Ó‬‬ ‫ ‬ ‫باال ‬ ‫القدمںى عند قيامك بعمل المرة‬ ‫كسجںى مرة أخرى إىل‬ ‫التالية من تمرين القرفصاء‪.‬‬

‫سيعمل ذلك عىل تنمية السلسلة ‪Ó‬‬ ‫االمامية من خالل مجموعة‬ ‫يجاىى الذي يولده ِحمل تمرين القرفصاء عىل‬ ‫من الضغط ‪æ‬‬ ‫اال ‪ Ö‬‬ ‫الرؤوس وعملية الحرق العضىل ‪Ó‬‬ ‫ساىس‬ ‫اال‬ ‫رباعية‬ ‫عضالتك‬ ‫ ‬ ‫ ‬ ‫الناتج من تمرين الضغط‪.‬‬ ‫االسرىاحة‪/‬العقوبة ¡ىسء آخر ‪Â‬‬ ‫كما تمنحك هذه ‪Â‬‬ ‫للرى ‬ ‫كرى عليه‬ ‫ ‬ ‫أثناء مثابرتك ‪æ‬النهاء التمرين المكون من ‪ ١٠٠‬مرة‪.‬‬ ‫يمكن تقليل نظام عدد المرات بتمرين القرفصاء حسب ما‬ ‫مناسبا‪ .‬فمن المهم أن تحدد المرات بالتمرين بشكل‬ ‫تراه‬ ‫ً‬ ‫اسرىاتيجي لمالءمة إمكانياتك عىل تنفيذ ‬ ‫‪Â‬‬ ‫تمريىى القرفصاء‬ ‫ ‬ ‫والضغط‪.‬‬

‫أﻓﻀﻞ أﻧﻮاع اﻟﺘﺪرﻳﺐ ﻟﻠﺘﺮاﻳﺜﻠﻮن‬

‫االشرىاك ‪Ó‬‬ ‫وسأفتح باب ‪Â‬‬ ‫لالعضاء‪ .‬أعتقد أننا‬ ‫‪Â‬‬ ‫يمكن أن نضم ‪ ١٠٠‬أو حىى ‪ ٢٠٠‬مشارك من‬ ‫ ‬ ‫دىى‬ ‫فيتنس فرىست للمنافسة ىڡ ترايثلون ‪ Ö‬‬ ‫انرىاع لقب أكرى¡‬ ‫الشهرى‪ .‬ال شك ىڡ أن ‪ Â‬‬ ‫ ‬ ‫ ‬ ‫¡‬ ‫االمارات يستحق الفخر‪.‬‬ ‫الرسكات لياقةً ىڡ ‪æ‬‬ ‫ ‬ ‫¡‬ ‫¡‬ ‫وأتحدى أي رسكة أخرى أن تنجح ىڡ إرساك‬ ‫ ‬ ‫الموظفںى للمنافسة عىل‬ ‫أكرى من‬ ‫عدد ‪Ö‬‬ ‫هذه الجائزة‪.‬‬ ‫الحماس‬ ‫أحد أعضاء الفريق لم يسبق له قيادة‬ ‫دراجة لمسافة ‪ ٩٠‬كم من قبل لكنه ‪Â‬‬ ‫اشرىى‬ ‫دراجة واستعد‪ .‬منذ ذلك الوقت تدرب‬ ‫عىل المضمار وحفظ لقطات من أدائه‬ ‫لتوزيعها ىڡ أنحاء ¡‬ ‫الرسكة‪ .‬كانت‬ ‫االستعدادات كلها تبث الحماس بںى ‬ ‫ ‬ ‫العاملںى وتساعد ىڡ ظهور روح الصداقة‬ ‫¡‬ ‫سواء ىڡ إطار الفريق أو الرسكة‪ .‬ويظهر‬ ‫مدى الحماس للتدريب بوضوح‪ .‬ونريد أن‬ ‫ينتقل ذلك الشعور بالتبعية إىل ‪Ó‬‬ ‫االعضاء‬ ‫والعمالء‪ .‬عند انضمام ‪Ó‬‬ ‫االشخاص إىل‬ ‫فيتنس فرىست‪ ،‬نريد أن يعرفوا أنهم‬ ‫ينضمون إىل ¡رسكة تعشق التدريب‬ ‫واللياقة‪.‬‬ ‫الهدف‬ ‫آمل أن أكمل السباق ىڡ توقيت ‬ ‫بںى ‪٦‬‬ ‫ ‬ ‫ساعات و‪ ٣٠‬دقيقة‪ .‬وقد ينهي بعض‬

‫ ‬ ‫العاملںى السباق ىڡ أقل من ‪ ٥‬ساعات‬ ‫‪Â‬‬ ‫وحىى ‪ ٤‬ساعات و‪ ٣٠‬دقيقة‪ ،‬وهذا رائع‪.‬‬ ‫‪Â‬‬ ‫الىى يجب أن نراقب‬ ‫إحدى السيدات ‬ ‫أداءها هي ‬ ‫لرىا هانكوكس ىڡ فئة السيدات‪.‬‬ ‫فلديها فرصة ال بأس بها للحصول عىل‬ ‫أحد المراكز الثالثة ‪Ó‬‬ ‫االوىل ‪ -‬إن أداءها‬ ‫متمرى وهي رئيسة أكاديمية السباحة ىڡ ‬ ‫ ّ ‬ ‫ ‬ ‫ ‬ ‫¡‬ ‫الرسكة‪ .‬إذا لم تحقق الفوز ىڡ الجزء‬ ‫المرتبط بالسباحة‪ ،‬فسيخيب أملنا وسيكون‬ ‫‪Â‬‬ ‫‪Â‬‬ ‫الىى تتكون من‬ ‫عليها أن تشرىي لمجموعتنا ‪ Ó‬‬ ‫شخصا قهوة ىڡ نهاية االسبوع!‬ ‫‪٥٠‬‬ ‫ً‬

‫ﻳﺸﻤﻞ اﻟﺘﺪرﻳﺐ اﻷﺳﺎﺳﻲ اﻟﺮﻳﺎﺿﺎت اﻟﺜﻼﺛﺔ‬ ‫أﺳﺒﻮﻋﻴﺎ‬ ‫ﺟﻤﻴﻌﻬﺎ‪ .‬إذا ﺧﺼﺼﺖ ﺳﺎﻋﺘﻴﻦ‬ ‫ً‬ ‫ﻟﻠﺘﺪرﻳﺐ اﻷﺳﺎﺳﻲ‪ ،‬ﻓﺴﺘﺘﺤﺴﻦ ﻓﻲ ﺟﻤﻴﻊ‬ ‫اﻟﺠﻮاﻧﺐ ً‬ ‫ﺑﺪﻻ ﻣﻦ اﻟﺘﺪرﻳﺐ ﻟﻠﺴﺒﺎﺣﺔ أو‬ ‫ﺗﺤﺪﻳﺪا‪.‬‬ ‫رﻛﻮب اﻟﺪراﺟﺎت أو اﻟﻌﺪو‬ ‫ً‬

‫الدوىل ‪٢٠١٥‬‬ ‫دىى‬ ‫ترايثلون ¯ ­‬ ‫­‬ ‫نوفمرى‬ ‫التوقيت‪١٤ :‬‬ ‫‪Ö‬‬ ‫ ‬ ‫جمرىا‬ ‫دىى ‪ -‬منتجع ‬ ‫المكان‪ :‬يبدأ ىڡ ‪ Ö‬‬ ‫بيتش ‪ -‬الشاطئ بجوار فندق دوبل‬ ‫تري هيلتون‬ ‫دىى الدولية للقدرة‬ ‫مدينة‬ ‫ينتهي عند‬ ‫‪ Ö‬‬ ‫تُفتتح الفعاليات هذا العام ‪Â‬برىايثلون‬ ‫الرجل نصف الحديدي والذي يتألف‬ ‫من سباحة مسافة ‪ ١٫٩‬كم متبوعةً‬ ‫بمسافة ‪ ٩٠‬كم من ركوب الدراجات ثم‬ ‫االشارة إىل‬ ‫‪ ٢١٫١‬كم من العدو‪ .‬تجدر ‪æ‬‬ ‫أن هذا السباق يقام بتأييد من‬ ‫ ‬ ‫الرياىص‪.‬‬ ‫دىى‬ ‫مجلس ‪ Ö‬‬ ‫ ‬

‫‪SFME‬‬

‫‪٧٠‬‬

‫‪SFME‬‬ ‫مقالة‬

‫ترايثلون‬

‫رﺋﻴﺲ ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ ﻳﻘﻮد اﻟﻤﺴﻴﺮة‬

‫ﺟﻮرج ﻓﻠﻮﻛﺲ‪ ،‬اﻟﺮﺋﻴﺲ اﻟﺘﺸﻐﻴﻠﻲ ﻟﻔﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ اﻟﺸﺮق اﻷوﺳﻂ وﺷﻤﺎل إﻓﺮﻳﻘﻴﺎ ﺗﺬوق ﻃﻌﻢ اﻟﻤﻨﺎﻓﺴﺔ‬ ‫ً‬ ‫ﺧﻄﻮة‬ ‫ﻓﻲ ﺳﺒﺎق ﺗﺮاﻳﺜﻠﻮن ﻷول ﻣﺮة ﻓﻲ إﻃﺎر ﺳﺒﺎق اﻟﺮﺟﻞ اﻟﺤﺪﻳﺪي ﺑﺪﺑﻲ اﻟﻌﺎم اﻟﻤﺎﺿﻲ‪ .‬أﻣﺎ اﻵن‪ ،‬ﻓﻘﺪ ﺗﻘﺪم‬ ‫أﺧﺮى ﻣﻦ ﺧﻼل اﺷﺘﺮاﻛﻪ ﻫﻮ واﻟﻌﺎﻣﻠﻴﻦ ﻣﻌﻪ ﻓﻲ اﻟﺘﺮاﻳﺜﻠﻮن اﻟﺪوﻟﻲ اﻟﻤﺮﺗﻘﺐ ﻓﻲ دﺑﻲ ﻓﻲ ﻣﺤﺎوﻟﺔ ﻹﺛﺒﺎت أن‬ ‫ً‬ ‫ﻟﻴﺎﻗﺔ ﻓﻲ اﻹﻣﺎرات"‪.‬‬ ‫ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ ﻫﻲ "أﻛﺜﺮ اﻟﺸﺮﻛﺎت‬

‫"ﻗﺪ ﺗﻈﻦ أﻧﻨﻲ‬ ‫ﻓﻘﺪت ﻋﻘﻠﻲ‬ ‫ﻟﻼﺷﺘﺮاك ﻓﻲ‬ ‫ﺗﺮاﻳﺜﻠﻮن ﻣﺮة‬ ‫أﺧﺮى؛ ﻟﻜﻦ ﺗﻌﺠﺰ‬ ‫اﻟﻜﻠﻤﺎت ﻋﻦ‬ ‫وﺻﻒ إﺛﺎرة‬ ‫اﻟﻤﻨﺎﻓﺴﺔ وإﻧﻬﺎء‬ ‫اﻟﺴﺒﺎق ﻓﻲ ﻫﺬا‬ ‫اﻟﻴﻮم‪".‬‬

‫ﺟﻮرج ﻓﻠﻮﻛﺲ‬

‫‪٧١‬‬

‫‪SFME‬‬

‫صدق أو ال تصدق‪ ،‬فقد بدأت االنخراط ىڡ سباقات ‪Â‬‬ ‫الرىايثلون عن‬ ‫ ‬ ‫دائما ما كنت أعشق التدريب وممارسة كرة القدم‪،‬‬ ‫طريق الخطأ‪ً .‬‬ ‫الرىايثلون‪ .‬العام ‬ ‫لكن ليس المنافسة ىڡ سباقات ‪Â‬‬ ‫الماىص‪ ،‬كنا‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫بدىى‪ ،‬بينما شارك اثنان من موظفي‬ ‫نجلس ىڡ مقهى أعىل القدرة ‪Ö‬‬ ‫ ‬ ‫‪Ó‬‬ ‫ ‬ ‫¡‬ ‫كتحد‪.‬‬ ‫بدىى‪ .‬بدا ىل االمر ٍ‬ ‫الرسكة ىڡ سباق الرجل نصف الحديدي ‪ Ö‬‬ ‫وبعزيمة قوية‪ ،‬قررت ‪Â‬‬ ‫االشرىاك ىڡ السباق واختبار حدود قدر ‪ Â‬اىى‬ ‫الجسدية ىڡ أول ترايثلون أشارك فيه‪ .‬هذا العام‪ ،‬قررت اتخاذ‬ ‫خطو ًة جديدة‪ ،‬من خالل ¡إرساك فيتنس فرىست‪{ .‬‬ ‫واالن‪ ،‬أصبحت‬ ‫ ‬ ‫‪ Â‬‬ ‫¡‬ ‫تقريبا‪.‬‬ ‫بالصدفة‬ ‫حدث‬ ‫لىسء‬ ‫تماما بالسباق ‪æ‬‬ ‫ملرى ًما ً‬ ‫ً‬ ‫واالعداد ‬ ‫ ‬ ‫‪Â‬‬ ‫ ‬ ‫عقىل لالشرىاك ىڡ ترايثلون مرة أخرى؛ لكن‬ ‫أنىى فقدت ‬ ‫قد تظن ‬ ‫تعجز الكلمات عن وصف إثارة المنافسة وإنهاء السباق ىڡ هذا‬ ‫اليوم‪ .‬إنه ¡ىسء ‬ ‫يتعںى عىل كل شخص تجربته ولو لمرة ىڡ العمر‪.‬‬ ‫ ‬ ‫يتعںى ‬ ‫يتطلب السباق ً‬ ‫كما هائال ً من االستعداد والحماس؛ حيث ّ‬ ‫فعليا تكريس أسلوب حياتك لهذا السباق‪ .‬أتدرب ما ال يقل‬ ‫عليك ً‬ ‫أسبوعيا‪ ،‬عىل السباحة وركوب الدراجات‬ ‫ساعة‬ ‫‪١٥‬‬ ‫عن ‪ ١٠‬إىل‬ ‫ً‬ ‫والعدو‪ .‬أما التحدي الحقيقي‪ ،‬فهو الخروج من نطاق راحتك‪،‬‬ ‫فدائما ما يوجد جزء ال تستمتع به‪ .‬العدو هو ‪Ó‬‬ ‫االصعب بمراحل‬ ‫ً‬ ‫بعيدة بالنسبة إىل؛ ‪Â‬‬ ‫فحىى تحريك ساقيك بعد ركوب الدراجة‬ ‫ َّ‬ ‫لمسافة ‪ ٩٠‬كم يعد مجهو ًدا شاقًا‪ .‬وبالتأكيد‪ ،‬العدو لمسافة ‪٢١٫١‬‬ ‫كم مشقة هائلة لكن كل ما عليك هو أن تتحمل وتجتاز هذه‬

‫‪Ó‬‬ ‫أداىى ىڡ السباحة‪ ،‬لذلك أشعر بمزيد من الثقة‬ ‫المرحلة‪َّ .‬‬ ‫تحسن ‬ ‫‪Â‬‬ ‫كبرى‪.‬‬ ‫ا‬ ‫دائم‬ ‫العدو‬ ‫لكن‬ ‫‪،‬‬ ‫قوىى‬ ‫نقطة‬ ‫هو‬ ‫اجات‬ ‫ر‬ ‫الد‬ ‫فيها‪ ،‬وركوب‬ ‫تحد ‬ ‫ً ٍ‬ ‫ ‬

‫هل يستحق ‬ ‫االمر؟‬ ‫ال شك ىڡ أن الشعور بالرضا عند المنافسة يوم السباق ومشاهدة‬ ‫‪Â‬‬ ‫موظفي ¡‬ ‫الىى أصل فيها إىل‬ ‫الرسكة يشاركون سيكون ر ً‬ ‫ائعا‪ .‬اللحظة ‬ ‫قمة السعادة هي عندما أنهي السباق‪ ،‬وأحصل عىل ميدالية‪،‬‬ ‫‪Ó‬‬ ‫أبناىى‪ ،‬وهي تستحق كل الجهد والعرق‬ ‫وألتقط‬ ‫لنفىس صورة مع ‬ ‫ ‬ ‫والدموع بكل تأكيد‪.‬‬ ‫فيتنس ­فرىست تلعب دورها‬ ‫‪Ó‬‬ ‫ ‬ ‫ ‬ ‫االمارات‪.‬‬ ‫نعترى أنفسنا ¡رسكة اللياقة االساسية ىڡ ‪æ‬‬ ‫ ىڡ فيتنس فرىست ‪Ö‬‬ ‫ ‬ ‫الموظفںى إن كانوا‬ ‫وقد تحدينا أنفسنا لنثبت ذلك عندما سألت‬ ‫ ‬ ‫‪ Â‬‬ ‫ ‬ ‫دىى الدوىل وتمثيل ¡‬ ‫الرسكة‪ .‬كان‬ ‫يرغبون ىڡ االشرىاك ىڡ ترايثلون ‪ Ö‬‬ ‫ ‬ ‫‪Â‬‬ ‫‪Â‬‬ ‫الهدف هو اشرىاك ‪ ٣٠‬موظفًا‪ ،‬إال أن ‪ ٥٠‬اشرىكوا‪ ،‬وهذا رائع حقًا‪.‬‬ ‫وهم من جميع أقسام ¡‬ ‫االنقاذ إىل‬ ‫الرسكة‪ .‬شارك الجميع‪ ،‬من رجال ‪æ‬‬ ‫وحىى ‪Ó‬‬ ‫االشخاص ‬ ‫المدربںى ‪Â‬‬ ‫ ‬ ‫ئيىس لالستضافة‪ .‬لقد‬ ‫ر‬ ‫ال‬ ‫المكتب‬ ‫ىڡ‬ ‫ ‬ ‫ ‬ ‫أظهرت فيتنس فرىست عشقها الحقيقي للياقة من خالل هذ‬ ‫الرسكة ‪Ó‬‬ ‫الحدث وأثبتت ‪Ó‬‬ ‫‪Â‬‬ ‫الىى تتنافس أننا ¡‬ ‫اال ¡كرى لياقةً ىڡ‬ ‫اال‬ ‫عداد ‬ ‫‪Ó‬‬ ‫االمارات‪ .‬وال ينتهي االمر هنا‪ .‬سأواصل هذا التحدي العام القادم‬ ‫‪æ‬‬

‫‪FITNESS FIRST‬‬

‫‪NEWS‬‬

‫ﻧﺎد‬ ‫ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ ﺗﺪﺷﻦ أول ٍ‬ ‫ﻟﻠﺮﺟﺎل ﻓﻘﻂ ﻓﻲ اﻟﻌﻴﻦ‬ ‫الرسق ‪Ó‬‬ ‫أعلنت فيتنس فرىست ¡‬ ‫االوسط‪ ،‬أحد أبرز‬ ‫‪Ó‬‬ ‫مزودي خدمات اللياقة والمنارص اال ‪Ö‬كرى لمفهوم‬ ‫أسلوب الحياة الصحي‪ ،‬عن افتتاح ناديها الـ ‪ ٣٣‬ىڡ‬ ‫‪Ö‬دىى‪ .‬يعزز النادي الجديد ىڡ ‬ ‫مبىى جولدن مايل ىڡ‬ ‫ ‬ ‫ ‬ ‫جمرىا من حضور العالمة إقليمياً ليبلغ مجموع‬ ‫نخلة ‬ ‫نوادي شبكتها ‪ ٥٠‬نادياً منها ماهو مختلط ومنها ماهو‬ ‫خاص بالرجال أو النساء‪.‬‬ ‫‪Â‬‬ ‫ ‬ ‫البالتىى المختلط الممتد عىل مساحة ‪١٩٠٠‬‬ ‫ويأىى النادي‬ ‫ ‬ ‫ ‬ ‫‪Â‬‬ ‫‪Â‬‬ ‫الىى تنتهجها‬ ‫مرى مربع كجزء من خطط التوسع الجادة ‬ ‫قصرى من افتتاح‬ ‫فيتنس فرىست ىڡ المنطقة بعد وقت ‬ ‫ناد آخر ىڡ ‬ ‫فيجںى تاورز بمنطقة الخليج التجاري‪.‬‬ ‫ٍ‬ ‫ ‬ ‫ ‬ ‫وىڡ إطار تعليقه عىل افتتاح النادي الجديد‪ ،‬قال‬ ‫ ‬ ‫ ‬ ‫جورج فلوكس‪ ،‬مدير العمليات ىڡ فيتنس فرىست‬ ‫الرسق ‪Ó‬‬ ‫‪Â‬‬ ‫¡‬ ‫الذاىى‬ ‫االوسط‪:‬‬ ‫ٍ‬ ‫»بمعزل عن االنضباط ‬ ‫‪Â‬‬ ‫ ‬ ‫وااللرىام‪ ،‬يمكن للمواظبة عىل التمارين الرياضية‬ ‫‪Ó‬‬ ‫كبرى‬ ‫غذاىى متوازن أن تسهم بشكل ‬ ‫المصحوبة بنظام ‬ ‫ ‬ ‫معايرى الصحة العامة للمجتمع بأكمله‪.‬‬ ‫ ىڡ‬ ‫تحسںى ‬ ‫وهذا هو جوهر الهوية الجديدة لعالمتنا‪ .‬نشعر‬ ‫يلىى الحاجة‬ ‫بسعادة بالغة الفتتاح هذا النادي الذي ‪ Ö‬‬ ‫‪ Â‬‬ ‫المرىايدة من قبل ¡رسائح المجتمع المتواجدة ضمن‬ ‫وحول هذه المنطقة«‪.‬‬ ‫يقدم النادي ضمن مرافقه الواسعة ‬ ‫تجهرى ٍات بالتينية‬ ‫للتمارين الجماعية‪ ،‬والعديد من الصاالت‪ ،‬وفرعاً‬ ‫لمتجر العصائر كور جوس بار‪ ،‬ونظام التدريب‬ ‫الثوري المتعدد الفعالية ‪ ،٣٦٠ Synergy‬والعديد من‬ ‫أجهزة التدريب الحرة مثل حبال التدريب‪ ،‬ووسائد‬ ‫التدريب البلغارية ‪ TiYR‬وكرات ‪Ó‬‬ ‫االوزان وحقائب‬

‫‪Ó‬‬ ‫االوزان وأجهزة التخلص من الدهون عن طريق‬ ‫‪Â‬‬ ‫ ‬ ‫يتمرى النادي‬ ‫االرتجاج وأجهزة ىى آر إكس‪ .‬كما ‬ ‫بمجموعة واسعة من ‬ ‫تجهرىات تمارين الكارديو‬ ‫واالوزان الحرة ‪Ó‬‬ ‫‪Ó‬‬ ‫واالجهزة المزودة بمعدات لوحية‪،‬‬ ‫ومجموعة حديثة كلياً من أجهزة تقوية عضالت‬ ‫الجسم العليا والسفىل من اليف فيتنس‪ .‬ويفخر‬ ‫النادي بتخصيص مساحة واسعة ومجهزة ىڡ الهواء‬ ‫الطلق لتأدية التمارين وجلسات التدريب الجماعية‪.‬‬ ‫كما يستضيف النادي مجموعة حرصية من الدورات‬ ‫التدريبية الجماعية ومن ضمنها التمارين الحرة‬ ‫للمجموعات وهي مزيج من حركات التدريب ثالثية‬ ‫‪Ó‬‬ ‫‪Â‬‬ ‫الىى تعمل عىل ‬ ‫تحفرى العضالت ‪æ‬العادة‬ ‫االبعاد ‬ ‫المرونة إليها‪ ،‬وتمارين ‘فيت‪ ’٤:١٥‬وهي عبارة عن‬ ‫حصص من التمارين عالية الشدة عىل ‪Â‬فرىات متقطعة‬ ‫ ‬ ‫الكثرى من‬ ‫تتمرى بالمرح والطاقة العالية وتضمن حرق ‬ ‫السعرات الحرارية‪.‬‬ ‫ويمكن ‪Ó‬‬ ‫شخىص‬ ‫تدريب‬ ‫عىل‬ ‫الحصول‬ ‫لالعضاء‬ ‫ ‬ ‫ ‬ ‫مدربںى معتمدين عالمياً ىڡ مجال‬ ‫متخصص من قبل‬ ‫ ‬ ‫اللياقة‪ .‬كما يمنكهم االستمتاع بالعديد من المرافق‬ ‫الراقية مثل الغرف الفاخرة المخصصة لتبديل‬ ‫المالبس‪ ،‬والركن الخاص بالساونا ومنطقة ‪Â‬‬ ‫االسرىخاء‬ ‫والالونج الداخىل الحرصي ‪Ó‬‬ ‫لالعضاء والمزود بخدمة‬ ‫ ‬ ‫‪Â‬‬ ‫االنرىنت وبركن ¡‬ ‫للمرسوبات‪.‬‬ ‫ ‬ ‫تنىى حلول‬ ‫وأضاف جورج‪» :‬يسود الوعي والرغبة ىڡ ‪ Ö‬‬ ‫جمرىا‬ ‫صحية متكاملة ىڡ نادي جولدن مايل ىڡ نخلة ‬ ‫مما يجعله مقصداً للعديد من ¡رسائح المجتمع‪.‬‬ ‫ويسعدنا جداً التواجد هناك من أجلهم«‪.‬‬

‫‪SFME‬‬

‫‪٧٢‬‬