SFME ISSUE 36

SPORT&FITNESS MIDDLE EAST

SFME 4

MINUTE FAT FRYING

BODYWEIGHT MOVES TO KICKSTART YOUR TRAINING

ISSUE 36 - 2016

GAINS!

MILITARY

FITNESS

ARE YOU READY FOR THIS?

DJOKOVIC

TOTAL WOZNIACKI

BODY

CONDITIONING reveal what makes a champion

R E D HAR R E T S A F R E G N STRO

ALL DIABETIC CYCLING TEAM AT DUBAI TOUR

WATCH LATEST

TEAM R NOVO NO

4 MINUTE

KICKSTART YO

WORKO

H THE VIDEOS

RDISK

OUR

OUTS

MAKING A

CHAMPION

GET JUDO FIT

WATCH LATEST

BODY BALANCE: YOUR MIND, BODY

AND SPIRIT WORKOUT

LISA SCOTT-LEE

TRIGGER POINT THERAPY

H THE VIDEOS

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F1 Star

IN THE

MAKING

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inding reasons not to do something is the easiest thing in the world. Whether it’s putting off going for a jog, heading to the gym, or joining the local football league, there are plenty of easy excuses not to partake if we go looking for them. But if we switch that mindset the world becomes a very a different place – one of endless possibility.

When Irishman Steven Clancy received the crushing news that he had a severe form of diabetes four years ago he was told that his dream of becoming a professional cyclist was over. Exercise, in any form, was going to be extremely difficult from here on in, they said. But he refused to accept that and when he heard about a pro cycling team comprised exclusively of diabetics, he made it his goal to join them.

Fast forward to 2016 and Clancy is a key member of Team Novo Nordisk who competed in the recent Dubai Tour and showed that they’re about more than just educating and inspiring those affected by diabetes when two of the members finished in the top 30.

Women’s tennis ace Caroline Wozniacki was frequently told that she wasn’t good enough to make the grade when she was a youngster. But she set out to prove them wrong and went on to rise to No.1 in the World Rankings.

With some belief, desire and dedication there are no limits to what we can achieve. Rashid Al Dhaheri is not lacking in any of the above. He’s only seven years old and he’s already taking the karting world by storm. They call him ‘Little Alonso’ and having witnessed him thrashing his kart around the Dubai Autodrome, it’s easy to see why.

Whatever your sport or fitness goals are, you’ll want to get in tip top shape and our cover feature for this issue sees Daniel Martins take us back to basics with an awesome military fitness workout that will get you ready for duty in no time!

NO CHALLENGE TOO GREAT SFME

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CYCLING SFME F EAT U R E

TENNIS SFME F E AT U R E

WARM UP

ENNIS fever has swept the Middle East over the past couple of months with the game’s biggest stars on display in Qatar and Dubai. Having such top level tournaments as the Qatar Open and the Dubai Duty Free Tennis Championships is great for the growth of the game at grassroots level in the region. Young tennis hopefuls gain a first-hand insight into the standard required to make the grade. But while there are many excellent tennis players in the world, there are very few superstars.

Only a select few rise to the top and they have something that sets them apart from the rest.

SFME caught up with former Women’s World No.1 Caroline Wozniaki and current Men’s No.1 Novak Djokovic in Dubai to find out the crucial elements that contribute to making a champion.

TIME TO LOOSEN UP AND GET THINGS STARTED!

10 TIPS TO HELP YOU STICK WITH EXERCISE

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1 Do it for yourself.

Studies show that people who are ‘externally motivated’ (they hit the gym just to look good for a holiday) don’t stick with it.

Whereas those who are ‘internally motivated’ (they exercise because they love it) are the ones who stay in it for the long run.

It’s easy to talk yourself out of exercising if you’re not fully committed to the cause. The right attitude and a few tricks can keep your fitness routine on track. Use these ten tips to stay in the game:

2 Take baby steps

You would never try to run 10 miles on day one, right?

When you do too much too soon, you’ll end up sore, injured and discouraged. Take it easy as you get started. Strike the right balance between it not being too easy and so challenging that it puts you off.

IN THIS ISSUE

MRDISK TEVA N O O

4 Mix it up

3 Hang tough

Do different types of workouts to keep things interesting and to exercise different muscle groups. You don’t have to reinvent your entire routine every week, but you do want to shift it around a little.

No one has perfect form the first day of strength training. Every workout takes practice. You’ll get the hang of it if you keep making an effort.

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8 Keep it real

in the present 7 Live So what if you missed a week

5 Bring a friend

When your inner demons order you to hit the couch instead of the treadmill, a workout partner can steer you back in the right direction. It’s easier to bail out on the gym than on the friend who waits for you there. Studies show you’ll also work out longer when you go with a pal.

at the gym and polished off a tub of ice cream over the weekend? Leave the guilt in the past. You have a chance to get back into your routine today.

You’re not going to skim off 30 kilograms in a week. Aim for something that is realistic as a first step.

For instance, increase your workout schedule from 2 to 3 days a week, or exercise for 15 more minutes each time.

CHANGING HOW

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ISSUE 36 - 2016

GAINS!

MILITARY

MINUTE FAT FRYING

FITNESS

ARE YOU READY FOR THIS?

BODYWEIGHT MOVES TO KICKSTART YOUR TRAINING

DJOKOVIC

10 Celebrate!

ER HARD R E FAST NGER STRO

ALL DIABETIC CYCLING TEAM AT DUBAI TOUR

36 COVER STORY: military made Since almost every training concept or method came from military routines, we can, and should, embrace some basic exercises to improve our workouts and boost the results. Daniel Martins will help you achieve that military look by pushing your body to the max with this workout.

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REGULARS

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Making a champion SFME talks to current Men’s World No.1 Novak Djokovic and former Women’s No.1 Caroline Wozniacki about what it takes to become the best of the best.

F1 Star

WARM UP

IN THE

SEA BASS IN COCONUT CREAM

MAKING

GET MORE OMEGA 3 IN YOUR DIET WITH THIS VIBRANT SEA BASS DISH COMBINING THE TROPICAL TASTE OF COCONUT WITH HEALTHY VEGETABLES.

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EMEMBER THE NAME: RASHID AL DHAHERI. HE MAY ONLY BE SEVEN YEARS OLD BUT THE YOUNG UAE RACING SENSATION HAS BEEN CREATING A HUGE BUZZ ON THE MIDDLE EAST MOTORSPORT SCENE SINCE HE STARTED RACING TWO YEARS AGO. NICKNAMED ‘LITTLE ALONSO’ BECAUSE OF HIS RED RACING SUIT, NO.14 KART, AND ADORATION FOR FERRARI, RASHID INTENDS TO FOLLOW IN HIS SPANISH HERO’S FOOTSTEPS AND BECOME THE UAE’S FIRST FORMULA ONE DRIVER. SFME MET THE YOUNG RACER AND HIS FATHER, ALI AL DHAHERI, AT THE DUBAI AUTODROME TO WATCH HIM IN ACTION AND FIND OUT ABOUT HIS CAREER AND FUTURE AMBITIONS ON THE TRACK.

INGREDIENTS: 500g of sea bass fillet 1 lime, juiced 1 red onion, thinly sliced 1 garlic clove, crushed 2 tomatoes, peeled, sliced 2 tomatoes, cut into wedges 300ml of coconut cream 60g of okra, halved lengthways 60g of parsnip, cut into 1cm slices 60g of pumpkin, peeled and cut into 1cm pieces 60g of sweet potato, cut into 1cm dice 1 handful of chopped coriander 2 sprigs of thyme Red chilli Salt & Black pepper

‘LITTLE ALONSO’ ASPIRES TO BE A FUTURE F1 STAR.

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1.

Wash, pat dry and season the sea bass with rock salt, black pepper, coriander, garlic and lime. Marinade for 30 minutes in the fridge.

Pre-heat the oven to 240C/gas mark 9.

2.

Meanwhile cook the parsnip, sweet potato and pumpkin in salted water for 3 minutes, drain and leave to the side.

3.

Pat dry the fish fillets again, scrape off the rock salt and discard any of the marinade.

4.

In a skillet heat olive oil and butter, fry each fillet of fish skin-side down until crisp.

5.

In a medium-large heatproof dish, line the bottom with tomato slices, chopped coriander and coconut cream. Place the pieces of fish side by side on top of the tomatoes.

6.

Place the cooked vegetables, okra and slices of onion around the fish. Sprinkle with more olive oil.

7.

Place in the oven for about 10-15 minutes to finish off cooking the fish. Keep an eye on the fish, making sure it doesn’t dry out.

Take out the oven and let it rest for a couple of minutes.

8.

Top with more fresh coriander and sprig of thyme and serve immediately.

SFME

Sea bass in coconut cream

CELEBRITY WORKOUT

Swimming

SPEEDO UNVEIL ADVANCED FASTSKIN RACER SUIT

Ultimate Tennis workout

Speedo has designed an innovative swimsuit that incorporates the most advanced swimwear technology that could take your swimming to the next level. The Fastskin LZR Racer X suit has exclusive gold detailing and is engineered on look and feel to maximise performance, and create the optimum hydrodynamic conditions for speed in the water.

FOR STRONG ARMS Wrist and Forearm Curls

Sit on a bench, holding a light barbell with both your hands shoulderwidth apart, palms up, elbows on thighs, wrists just above knees. Flex your wrists up, then down. Do 10 reps. Turn palms down on bar and repeat, flexing wrists up, then down. Do 10 reps.

With the 2016 Rio Olympics just around the corner, the outfit is making a big impression on elite athletes. In the New York launch event, Ryan Lochte, Missy Franklin, James Guy and Mireia Belmonte were among 24 of the influential team who unveiled the highly anticipated racing gear.

All of these iconic athletes will be wearing the Fastskin LZR Racer X suit, cap and goggle this year.

Alternating Dumbbell Bench Press

Lie face-up on a bench, with knees bent, holding a dumbbell in each hand, with your hands lifted towards the ceiling. Bend right elbow down to shoulder level, lowering dumbbell toward chest; lift up. Repeat on left.

Do 20 reps, alternating sides each time.

FOR POWERFUL LEGS Clock Lunges

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here are so many diets that you can try but it can be difficult to achieve the predicted results. However, new research from the United States might have put an end to this debate by making it easier to choose the right diet to follow. With some input from health experts, a team of scientists have evaluated some of the most popular diets and found out what the top five diets are. In order to be considered in the evaluation, the diet had to be easy to follow, nutritious, safe and be effective for weight loss, as well as heart disease and diabetes prevention.

The suit incorporates Speedo’s most advanced swimwear technology since the introduction of the new FINA guidelines in January 2010.

Designed by Speedo’s world-renowned Aqualab innovation and research unit the suit development was based on data from extensive 3D scanning and simulations, and in-depth research.

Stand with your feet hips-width apart, holding a medicine ball in front of your chest with both hands. Lunge forward with your right leg, bending right knee 90 degrees. If you were standing in the centre of a clockface, this would be 12 o’clock; push back up to standing. Repeat, facing forward but lunging diagonally to 2 o’clock, then 3 o’clock, 4 o’clock, and lunging in reverse to 6 o’clock. Reverse pattern back to start. Switch legs and repeat the series on your left side, going in a counterclockwise direction.

Here are the top-five ranked diets out of the 38 that were assessed:

Single-Leg Dead Lift

5. Weight Watchers The Weight Watchers diet is aimed at weight loss. On average, dieters will lose about two pounds each week. The Weight Watchers program allows dieters to eat whatever types of foods they’d like, as long as they stay within their daily points goal (each food is worth a certain amount of points, and dieters are given a point total to stick to each day based on their age, weight, gender and height).

FOR A SOLID CORE Russian Twist

AED 1,845

Stand with feet hips-width apart, holding a barbell or dumbbells in both hands. Lift right foot slightly behind you. Keeping left knee relatively straight and back flat, hinge forward from hips, lowering weight down toward the floor in front of you. Slowly rise to stand. Do 10 reps. Switch legs and repeat.

Sit on the floor, with knees bent and feet flat, holding a medicine ball or dumbbell with both hands in front of your chest. Lean back slightly and lift feet off floor. Keeping knees as still as possible, rotate your torso from side to side, tapping weight on floor beside you each time. Do 20 total reps (tapping 10 times on each side).

4. Mediterranean diet The Mediterranean diet claims to help participants lose weight and prevent numerous chronic diseases. The diet focuses on eating a lot of fruits, vegetables, whole grains, beans, nuts, legumes, olive oils and herbs and spices. It also emphasises eating fish or seafood a couple of times a week and eating poultry, eggs, cheese and yogurt in moderation.

AED 1,375

2. TLC diet The Therapeutic Lifestyle Changes Diet’s main goal is to lower your bad cholesterol levels through cutting back on saturated fat. The diet sets a calorie goal for yourself and then cuts back your saturated fat intake to 7% of your daily calories.

SPEEDO is the world’s leading swimwear brand. The brand is passionate about life in and out of the water, creating revolutionary new technologies, designs and innovations and supporting swimming from grass-roots through to elite level.

1. DASH (dietary approaches to stop hypertension) diet The DASH diet was originally created to help fight high blood pressure, but it has also helped people lose weight and achieve a healthier lifestyle. The basic premise for following the DASH diet is to practice what we’re often told – to eat fruits, vegetables, whole grains, lean protein and low-fat dairy, while avoiding foods high in calories and fat.

Please note that the above study was conducted by an outside party and not Fitness First.

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HEALTH NEWS SPORTS DIARY

AED 1,375

Medicine-Ball Slams

Stand with feet shoulder-width apart, holding a non-bouncing medicine ball (a “dead” ball) overhead. Pivot to the right and bend knees as you slam the ball down to the floor. Squat down to pick up the ball, bring ball back overhead, and repeat slam to left. Do 20 reps total (10 on each side).

3. Mayo Clinic diet The Mayo Clinic diet focuses on weight loss, claiming participants will lose six to ten pounds in the first two weeks and then one to two pounds a week after. The diet focuses on developing healthy habits that participants can continue for life, and teaches dieters how many calories they should be consuming.

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

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F1 Star in the making SFME meets young racing sensation Rashid Al Dhaheri, a seven year old who has been creating quite a buzz on the Middle East’s motorsport scene since he started racing in 2014.

What’s the best diet around?

ISSUE No. 36 Published by: Worldwide Sporting Publications Ltd (T ) +44 1663 71992

SFME

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SFME

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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Team Novo Nordisk This sports team is on a mission to inspire, educate and empower everyone who is affected by diabetes, which is spiralling out of control with more than 347 million people developing the disease.

MOTORSPORT SFME FEAT URE

ADIDAS CHAMPIONS LEAGUE BODY CARE COLLECTION

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PICTURE THIS

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WARM UP Top tips to help you stick with exercise. This includes a breakdown of the best diets out there and reasons to hire a personal trainer. Plus, get your daily dose of Omega3 with a sea bass cooked in coconut cream recipe.

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

SFME

It takes weeks to see real changes. Even a kilogram of weight loss or a pound of muscle gain is a reason to reward yourself. Go out with friends or shop for a new pair of jeans.

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TOTAL WOZNIACKI BODY

CONDITIONING reveal what makes a champion

Making a champion

By Richard Bevan

SFME

9 Track it.

Keep a fitness journal or use an app to record your progress – for example, how much you run, walk, or lift and the calories you burn.

SFME

SFME

WORDS: SCOTT

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6 Show the clock who’s boss

Health experts say you should aim for at least 150 minutes of exercise a week (30 minutes a day, five times a week, for example), plus weight training at least twice a week. Can’t find room in your crazy schedule? Take a closer look. If you work too late to get to a gym, keep a set of weights at home. If you can’t do 30 minutes at once, break exercise sessions up into 10 or 15 minute bursts.

SPORT&FITNESS MIDDLE EAST

S S DIABETE GRAYSTON

THE WORLD VIEW

iabetes is spiralling out of control. MORE THAN 347 million people worldwide have the disease, and that figure is set to rise to half a billion in the next 20 years. Nearly 20% of citizens in the UAE suffer from it. however, one all-diabetes sports team is on a mission to inspire, educate and empower those affected by it around the world.

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Tennis Workout For stronger arms, powerful legs and a solid core, follow this step-by-step guide and you’ll be more athletic on the court in no time.

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Life in Style Whether you’re hitting the beach, pool or the pitch you want to look and feel at the top of your game.

Don’t sweat, we’ve got you covered.

REFRESH YOUR GOLFING HORIZONS

The spectacular par-72 course at Al Zorah Golf Club has been designed by the famed Nicklaus Design Group and is located in Ajman, a 25 minute drive from Dubai International Airport. Managed by Troon Golf, this magnificent facility

DISCOVER THE BEST GREEN FEES ONLINE With rates changing daily, our dynamic pricing gives you the ability to choose the BEST rate at the BEST time on the BEST day for you.

To book your tee time visit www.alzorahgolfclub.ae

promises a friendly atmosphere and impeccable service set amidst a stunning natural environment that is sure to awaken the senses.

A Project by

Trainer

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

TRAINER

4 MINUTE

By CARLOS CORREIA

Assistant Fitness Manager Fitness First, DIFC

Example of a 4-minute Tabata protocol circuit

Perform each exercise with the highest intensity possible during the 20-second bursts, and try to recover during the 10-second rest periods. Repeat once through, totalling four minutes.

Exercise 1: Rotating jump lunge Areas trained Legs, glutes, and core.

Instructions

Start in a lunge position with your arms in a circle. Swing your arms around to one side, then jump the lunge onto the other leg, swinging the arms in the opposite direction. Use the arm swing to provide momentum.

UPPER BODY MOBILITY AND PAIN RELIEF

Exercise 2: Weighted wood chop Areas trained

Biceps, shoulders, core and legs.

TABATA WORKOUT

IN THIS ISSUE

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HE method of 20 seconds of all-out work followed by just 10 seconds of rest has been making waves in the fitness industry since Japanese researcher Izumi Tabata first developed the system in 1996.

But in the last few years it has spread rapidly.

This year, Tabata launched a licensed exercise system in the United States and the United

Kingdom, with Dr. Tabata himself as the figurehead.

However, this wasn’t what he envisioned when he unveiled his original research.

“I had no idea it was going to be as popular as it has become,” says Dr. Tabata.

“It has been very exciting, and I’m hugely flattered that the name Tabata has become synonymous with this form of exercise.”

The Tabata study In 1996, Dr. Tabata and his research team at the National Institute of Fitness and Sports in Japan undertook a study with a simple premise: after a 10-minute warm-up, subjects performed eight rounds of 20 seconds of work on a mechanically braked cycle, each followed by 10 seconds of rest, for a total of 4 minutes. The gains made using this method four times per week compared to steady exercise were startling.

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The total exercise time after the warm-up is 4 minutes.

That’s it. There’s a caveat, however: the 20-second bursts are all-out effort at a

Lunge to one side, holding a light weight (2.5-5 lbs.) with both hands. Swing the weight up from the floor to above your opposite shoulder. Repeat, alternating sides.

mind-boggling 170 per cent of VO2 max, which is the highest amount of oxygen the body can consume and use for energy.

This short-term explosion of energy produces incredible results both in the short-and long-term.

Just one four-minute session burns the same number of calories as a 60-minute jog.

But when performed four times per week for six weeks (with a single day of long-duration cardio added), it is also more effective in improving the body’s aerobic and anaerobic capacity, compared to regular moderate-intensity aerobic exercise.

Trigger point therapy (Part 2)

Exercise 4: Single-leg burpee

Exercise 3: Frog jump Areas trained

I

hope you found the first part of this article on lower body mobility and pain relief useful and now we move onto part two, which is the upper body, so we will focus on the shoulders, chest and back.

As discussed in part one, our bodies are meant to

Areas trained

Legs and glutes.

Instructions

6 Tabata tips To get the most out of your Tabata workout, follow these guidelines: 1.

Warm up for at least 10 minutes.

That’s part of the original protocol.

2.

Use full-body exercises that engage as many muscle groups as possible.

3.

Exercises using bodyweight, a weighted vest, or free weights are all acceptable.

4.

Go full-tilt during the 20-second bursts. Seriously, don’t slow down.

5.

Try hard to find your breath during the 10-second rests.

6.

Be prepared to sweat … a lot.

Instructions

Full-body targeting legs, glutes, biceps, triceps and shoulders.

Drop into a squat, then jump in the air with the knees tucked up. Repeat quickly.

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Instructions

Exercise 5: Single-arm-kick-through Areas trained

Biceps, triceps, core, glutes, and legs.

Instructions

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TRAINER

Brand New Club Opens in Bahrain

TUFF FACTS YOU SHOULD KNOW

member stories

Over the last five years, gym users have changed the way they exercise and have demanded more natural supplements.

Fitness First ME has opened a huge new 1,900 square metre gym in the Kingdowm of Bahrain.

Master Trainer Nathan Brown reveals some useful facts about the TUFF training programme to help you on your way.

Inspiring transformation stories from two Fitness First members who have turned their lives around.

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GET JUDO FIT

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TRAINER

By ANNA KRUTII

By CHRISTINA CLARIN

Personal Trainer, Fitness First, DIFC

Senior Group Exercise Instructor Fitness First Al Seef and Marina Mall, Abu Dhabi

BODY BALANCE:

HOW TO DO

SPLITS

THE

Z&M doing it the natural way

The former member of pop group Steps is now based in Dubai where she is helping kids on their way to stardom.

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Personal Trainer Fitness First, Beach Park Plaza

The XDubai Spartan Race Presented by Etisalat and powered by Fitness First witnessed new challenges and recorded milestone achievements.

LISA SCOTT-LEE's FAME ACADEMY

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By ALEKSANDAR PETKOVIC

SPARTAN SUCCESS

NEWS 72

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started dancing when I was five. Hard hours of ballet classes gave me great flexibility that helps me achieve impressive body mobility and functionality.

In my role as a Personal Trainer, I often receive questions about how to improve flexibility, and even how to do the splits.

Have you ever tried to do the splits and ended up falling over or pulling a muscle? If yes, no worries – you have to be patient with your approach. The splits are really easy for some people and much harder for others. However, if you follow a careful stretching routine, you too will eventually be able to do the splits.

Even if you’re as tight as can be, you’ll still be able to master it if you work hard at your stretching. Don’t panic if you don’t get it right first time, this move can take many hours of practice.

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Remember: Besides following these steps you also need to build your overall flexibility, performing a variety of stretching exercises. As well as the hamstrings and hip muscles, try to add stretches for as many of the following muscles as possible to your fitness routine: lower back (lumbar region), buttocks (glutes), groins (especially valuable for side splits), calves and quadriceps. Performing the splits will target many of these secondary muscles.

FITNESS FIRST NEWS

Key points for performing the splits: •

• • •

Milestone achievements from the recent XDubai Spartan Race Presented by Etisalat and powered by Fitness First. Member stories, TUFF and a huge new gym in Bahrain.

Be patient. Never push yourself past your limit. Doing the splits requires lots of time and patience. Increasing your flexibility can take months.

Don’t overdo it. Forcing yourself into the splits can cause painful injury that will decrease your ability to flex. Be satisfied with gradual progress.

Never stretch cold muscles – do a proper warmup and stay 100% relaxed while stretching and don’t force yourself to go all the way down.

Do your stretching routine daily. It will get easier by the day as your flexibility increases.

YOUR MIND, BODY AND SPIRIT WORKOUT

STEP 2: STRETCH

STEP 3: HAMSTRING STRETCH LOWER yourself into a kneeling position with your back straight. Stretch your preferred leg forward in front of you. Your front knee should be straight and your back knee bent, so the shin on that leg is resting on the ground. Make sure your back knee and foot are facing the ground and not to the side.

This is a common mistake and can result in severe injury. When you are ready, begin to lower yourself down and stretch.

TRY to focus on the muscle groups that are most important for doing the splits: hamstrings, hips, and (if you want to attempt a side-split) groins. To do the splits you need to have very flexible hips and hamstrings. So the muscles you will be working on are hamstrings and dorsal hip muscles.

STEP 5: COMBINE THESE TWO EXERCISES TOGETHER INTO ONE ROUTINE SLIDE back and forward, lowering yourself down until your legs have reached a 180-degree angle and your pelvis is resting on the ground.

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

STEP 4: LUNGE STRETCH THIS stretch targets your hip muscles. Begin as if you were doing an ordinary lunge exercise.

When you’ve reached the floor, gradually move your weight forward, keeping your back straight. Continue until you begin to feel the stretch. More advanced performers can lift back the knee for more deep hip stretching.

This standing yoga pose stretches the legs, groins, hips, waist, and sides of the torso and energises the whole body. It improves flexibility in the spine, inner thighs, ankles, and chest. Due to the deep stretch through the torso, this pose increases blood flow throughout the body, which reduces fatigue and helps calm the mind. Practicing this pose regularly will build stamina and can help to relieve lower back pain.

Birds of Paradise – Svarga Dvijasna This pose strengthens the standing leg, ankle, knee, and thigh, as well as the hips, pelvis and quadriceps. It also tones the legs, improves balance and opens the hamstrings. This is an extremely challenging pose which should be taken slowly. Preparatory poses requires open hips, shoulders and a generally strong and open body.

STEP 6: HOLD YOUR POSITION WHEN you’ve performed the splits or reached the limit of your flexibility, try to hold this position for a minimum of 10 seconds.

Try and extend for a longer length of time each day.

Then, get up, stretch, and repeat as much as you wish (alternating legs, if you do the front splits).

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Reverse Warrior Viparita Virabhadrasana

This standing yoga pose stretches and strengthens the thighs, knees and ankles. It stimulates the abdominal organs and improves digestion. It helps relieve stress, too. It’s therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica.

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Do the splits A step-by-step guide to doing the splits by Anna Krutii, Personal Trainer Fitness First DIFC.

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get judo fit Specific Circuit Functional Judo Training from Aleksander Petkovic, Personal Trainer at Fitness First Beach Park Plaza.

Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

I hope you take up a Body Balance class at your nearest Fitness First and reap the benefits. Your body, mind and spirit will be thankful if you commit yourself to the classes.

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which can be varied, based on the strength and ability of each individual. First, you should start off with a lighter weight to demonstrate the correct form and technique. When you’ve mastered this you can look to increase the resistance to a heavier weight.

Begin with a mobility warm up which should last around 5 minutes, then you should follow that with 8-12 minutes on the cross trainer so your heart rate increases to 120-140 beats per minute. Once you have done this, you are ready for the main workout.

The six exercises involved in this workout are shown opposite.

For each exercise, you should complete 15 repetitions and do this for 4-6 rounds.

Watch the video to see me demonstrate the regular practice of Sun Salutations/ Surya Namaskar to see how you can express gratitude to the Sun (through movement) that is the source of all forms of life on the planet.

Preparatory pose Wild Thing Pose – for Wild Thing Pose Camatkarasana The Wild Thing Pose is a fun and invigorating pose that stretches the chest, upper back, shoulders and throat. It also strengthens your hip flexors.

HIS is a specific workout for professional athletes that you can adapt for amateurs or beginners.

Judo is an Olympic sport and has been since 1964. It is very popular and useful for self defence. I have more than 25 years experience within the sport having competed professionally and at international level for more than 15 years. I am also a black belt 2*DAN. Within this article I will coach the best exercises used to condition you and improve your power endurance in an anaerobic training zone.

This circuit should be monitored by a Personal Trainer as the technique and level of intensity is key. It includes resistance

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ODY BALANCE HELPS YOU BUILD YOUR FLEXIBILITY AND STRENGTH BY MIXING YOGA, TAI CHI AND PILATES INTO ONE WORKOUT. I’LL DEMONSTRATE A SERIES OF STRETCHES AND POSES AND DESCRIBE HOW THEY CAN BENEFIT YOUR BODY AND GENERAL WELL-BEING.

Triangle pose – Trikonasana

SPECIFIC CIRCUIT FUNCTIONAL JUDO TRAINING

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Tips and the basic steps to get you started: STEP 1: WARM UP AS with any kind of physical activity, warming up before doing the splits can help you focus, decrease your discomfort and prevent injury. To warm up, you’ll need to raise your heart rate, then perform a few light stretches. 8-10 minutes of jogging, cycling, or jumping rope should be enough to get you ready to perform.

SFME

Start in a push-up position. Shift your body weight toward the right arm, and then kick to the left with the right leg. Alternate the movement on your left and right sides quickly.

For a less-advanced version, keep both hands on the ground and alternate knees to the chest rapidly, similar to a mountain climber.

Four Minute 'Fat Frying' Tabata Workout Carlos Correia highlights the benefits of the Tabata workout, which was first introduced by a Dr Izumi Tabata in Japan in 1996 and has since become popular around the world.

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

Upper Body Mobility Part two of Jonathan Mills’guide to improving your upper body mobility and relieving aches and pains.

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Start in the push-up position. Jump in with one leg, and then jump up, bringing the opposite knee toward the chest. Repeat on the other side. If this is too difficult, perform the burpees with both legs.

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FITNESS FIRST

move so when we start struggling to lift our arms above our head or bend over to pick something up, we really need to start thinking about the long term effects these restrictions can have on our lifestyle.

It’s never too late to fix what is broken, you just need to make a start.

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Body Balance A workout for your soul and body by Christina Clarin, Senior Group Exercise Instructor.

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Balance Training Why improving your balance is the key to preventing and recovering from injuries by Pola Solsona, Personal Trainer at Golden Mile Dubai.

TRAINER

TRAINER

CRUNCHES INTO PUSH-UPS

By DANIEL MARTINS

Personal Trainer Fitness First Beach Park Plaza

1. The “Log PT”

Personal Trainer Fitness First DIFC

LIE face up on the floor with knees bent and feet flat. Tuck your feet under a fixed object if you feel the need, but only if you don’t suffer from lower back pain. The movement begins by curling the shoulders towards the pelvis, with hands gently placed straight in front of you on your thighs. Slowly contract your abdominals and come up to an angle of no more than 35 degrees – there’s no need to go further than this – and exhale as you crunch forward.

Now get into a high plank position. Place your hands firmly on the ground, directly under your shoulders. Ground your toes into the floor to stabilise your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight. Begin to lower your chest and hips as close to the floor as possible and press up.

By HOUCINE ATTAR

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PT means Physical Training. With a barbell, sandbag or the VIPR bar, we can redefine the concept of shoulders and core training.

5 Sets of 10 reps • Hold the Log, and then switch from one shoulder to the other 10 times. Then hold the log overhead and do 10 overhead squats. Take 30 seconds rest and repeat.

Remember that the strength and stability comes from the core.

THE LOG

LUNGES FRONT KICK STEP 1: Keeping abs tight, step back with your right foot and lower into a reverse lunge.

STEP 2: Shift the weight onto your left foot. Push off your right foot and kick it up and out in front of you (like a kickboxing move). That’s one rep, repeat for 30 seconds.

STEP 3: Repeat on the other side, stepping back with your left leg in a lunge and front kicking with your right leg for 30 seconds.

MODIFICATION (BEGINNER): Rather than kicking straight from the lunge, step your foot back into a full standing position and then kick the same foot out in front of you at a lower height.

2. The “Calisthenics”

BACK to basics. No weights, no problem. This is where it all started. Bodyweight and coordination are tested to burn calories and improve your power and agility.

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4 Sets with no Rest • 5 Pull Ups. • 20 Push Ups (with the knees, if you are not ready yet).

• 50 Jumping Jacks.

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SQUAT SIDE KICK

KICKSTART YOUR

WORKOUTS

WITH BODYWEIGHT MOVES

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OUR BODY is your machine. There’s no need for equipment, your physique alone is enough to get you stronger and more ripped.

By using your own bodyweight as resistance you are forcing your body to work harder as you exercise and this makes you burn even more fat compared to using machines or weights.

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Just remember that bodyweight exercises must be performed under the guidance of a trained professional as you can suffer from ligament or joint injuries if these are done incorrectly.

If you do these four exercises six times for a minute each set, you will see a big improvement in your strength and fitness levels. As always, make sure you warm up properly first.

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

STAND with your feet shoulder-width apart, feet parallel. Place your hands behind your head for balance. Bend your knees, lowering your hips deeply into a squat, keeping your weight in your heels.

Then rise back up, straightening the legs completely. Next, you lift the left leg and rotate it 180 degrees to the side and kick out, squeezing the outer glute.

As the foot comes back into shoulder-width distance position, squat down again. Then stand up and repeat this exercise for 30 seconds, then change to the other leg and do the same.

PULL UPS

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3. The “Combat”

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Kickstart your workout with bodyweight moves Give your workouts a head-start with these four bodyweight exercises, as instructed by Fitness First Personal Trainer Houcine Attar.

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OING the same workouts and exercises week after week does not achieve good results. It also makes people frustrated because things are repetitive and boring. But this could all change if you add some simple exercises that have been around for years. Since almost every training concept or method came from military routines, we can, and should, embrace some basic exercises to

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HOPEFULLY, THESE UNIQUE EXERCISES WILL ADD A NEW DIMENSION TO YOUR WORKOUTS AND WILL IMPROVE YOUR BODY BY TARGETING MUSCLES THAT YOU OFTEN FORGET ABOUT. THE BEST THING ABOUT IT ALL – THESE FOUR EXERCISES CAN BE DONE WITHOUT USING A SINGLE PIECE OF EQUIPMENT.

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JUMPING JACKS

PUSH UPS

BURPEE-TURNING DOUBLE KICK ONCE in a push-up position on the floor, transfer your weight forwards and jump towards your hands. As you stand up, propel your body upwards and lift your right knee into your hips. Then turn the right leg into the interior and extend to kick forward. The motion should leave you with your hands on the floor in front of you and your feet backwards so you appear to be back in the push-up position. Repeat this for 60 seconds.

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improve our workouts and boost the results.

These ‘basic exercises’ may look simple, but remember, they came from people who rely on strength and conditioning not only to be healthy and lean, but also to survive.

Therefore their efficiency is already well proven.

Try to introduce some of these exercises into your routine for military level gains.

GET READY for the heavy duty. Increase the loads to make your stamina and endurance improve. These exercises will improve your cardio respiratory endurance whilst increasing your strength with the weightlifting.

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

6 Sets of 6 Reps • Deadlifts (Barbell, Trap bar or Sandbag).

4 Sets of 400m • Barbell farmer’s walk (dumbbells or VIPR bars).

HOPE YOU ENJOYED THE MILITARY WORKOUT AND CAN NOW START IMPLEMENTING SOME OF THESE EXERCISES INTO YOUR ROUTINE SO YOU BECOME FIT FOR DUTY!

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Military Made: Fit For Duty Introduce some of these exercises, as demonstrated by Fitness First Personal Trainer Daniel Martins, into your routine for some military level gains.

DEADLIFTS

BARBELL FARMER’S WALK

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PictureTHis

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Meydan Racecourse plays host to the Dubai World Cup on Saturday March 26 which has a combined prize purse of a staggering US$30 million. This convivial event is one not to be missed, regardless of whether you know the difference between your furlongs and forlock.

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WARM UP TIME TO LOOSEN UP AND GET THINGS STARTED!

10 TIPS TO HELP YOU STICK WITH EXERCISE

it for yourself.

1 Do Studies show that people who are ‘externally motivated’ (they hit the gym just to look good for a holiday) don’t stick with it.

Whereas those who are ‘internally motivated’ (they exercise because they love it) are the ones who stay in it for the long run.

It’s easy to talk yourself out of exercising if you’re not fully committed to the cause. The right attitude and a few tricks can keep your fitness routine on track. Use these ten tips to stay in the game:

baby steps 2 Take You would never try to run 10 miles on day one, right?

When you do too much too soon, you’ll end up sore, injured and discouraged. Take it easy as you get started. Strike the right balance between it not being too easy and so challenging that it puts you off.

it up 4 Mix Do different types of workouts to keep

tough 3 Hang No one has perfect form the

things interesting and to exercise different muscle groups. You don’t have to reinvent your entire routine every week, but you do want to shift it around a little.

first day of strength training. Every workout takes practice. You’ll get the hang of it if you keep making an effort.

it real 8 Keep You’re not going to a friend 5 Bring When your inner demons order you to hit the couch instead of the treadmill, a workout partner can steer you back in the right direction. It’s easier to bail out on the gym than on the friend who waits for you there. Studies show you’ll also work out longer when you go with a pal.

in the present 7 Live So what if you missed a week at the gym and polished off a tub of ice cream over the weekend? Leave the guilt in the past. You have a chance to get back into your routine today.

skim off 30 kilograms in a week. Aim for something that is realistic as a first step.

For instance, increase your workout schedule from 2 to 3 days a week, or exercise for 15 more minutes each time.

the clock who’s boss 6 Show Health experts say you should aim for at least 150 minutes of exercise a week (30 minutes a day, five times a week, for example), plus weight training at least twice a week. Can’t find room in your crazy schedule? Take a closer look. If you work too late to get to a gym, keep a set of weights at home. If you can’t do 30 minutes at once, break exercise sessions up into 10 or 15 minute bursts.

it.

9 Track Keep a fitness journal or use an app to record your progress – for example, how much you run, walk, or lift and the calories you burn.

10 Celebrate!

It takes weeks to see real changes. Even a kilogram of weight loss or a pound of muscle gain is a reason to reward yourself. Go out with friends or shop for a new pair of jeans.

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WARM UP

NEWS FEED MAR.APR

How To Break A High Fever Anything up to 102°F is mild and can be treated by drinking plenty of fluids. But to quickly bring down a reading above that, put an ice pack under your arm or near your groin. Icing either spot will cool your body’s core. It may be uncomfortable, but it works fast.

TOP 5 REASONS TO HIRE A PERSONAL TRAINER A qualified fitness trainer or physical therapist can teach, guide, motivate and formulate a plan for you. You may or may not have the funds to be able to work with a trainer on a regular basis but it’s worth trying it at least once to see the benefits. Here are five valid reasons why hiring a professional personal trainer can be the boost that you need:

IT STREAMLINES YOUR TIME: People can have the tendency to put an extraneous amount of time into their workouts by including unnecessary exercises and by being non-productive at periods. This wastes precious time when you can be streamlining an overall plan to achieve your goals appropriately and efficiently with guidance, instruction and construction of your individual plan. This then leaves more time for doing fun things with your family and friends.

PROPER EVALUATION: You may be doing exercises or fitness endeavors that are not only anti-productive but also inappropriate and possibly unsafe. A personal trainer can give you a comprehensive evaluation of your goals, abilities and needs to put together the right plan for you. This includes what to do, how to do it and when.

WILL TEACH CORRECT FORM AND EXECUTION:

A trainer will show you the proper and safe form for all the exercises and activities recommended to you. One of the primary ways to get injured or to create impairment is executing a given exercise with poor form, moving too quickly and using an excessive load. You’ll benefit greatly from the guidance here as safety is always the most crucial aspect of any workout program.

OVERALL LIFESTYLE GUIDANCE: Much of what you need to do to accomplish goals or maintain the fitness and wellness level you desire, will occur outside the gym or workout area. A trainer can advise you on other aspects of your wellness plan like how to recover properly, add flexibility, perform foam roll work, medical pro referrals if necessary, nutrition guide and possibly point you in the right direction for other fitness aspects.

SAFETY AND PROGRESSION: Again safety here is vital to your program and your longevity. If you’re hurt or impaired, your workout plan is limited – plain and simple. The idea is to be stronger and better for your next workout. As you move along in your program a trainer can guide you in future follow ups for appropriate progression for you, your overall plan and new discoveries and questions you’ll have moving forward.

Nailing it!

The fingernails on the longest fingers grow faster than the fingernails on the shortest fingers. Nobody knows why. The fastestgrowing fingernail you have is the middle finger of your dominant hand.

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SCRATCH THE OTHER LIMB

PET AWAY HIGH BLOOD PRESSURE

For itchy skin under a cast, try scratching the same place on the other arm or foot. This can trick your brain into thinking you’re scratching the real itch.

To lower your risk of heart attack and a stroke, get a dog. Numerous studies show that petting a dog keeps blood pressure under control when you’re stressed.

SHAVE YOUR TASH AND SNIFF LESS If you’re prone to allergies and have a moustache, wash it twice a day with liquid soap. One study found that patients who did this used fewer antihistamines and decongestants. The reason for this is that the cleaning gets rid of stuck pollen grains.

YOU ARE TALLER IN THE MORNING By the end of the day, you are 1cm shorter than in the morning. Sitting and standing throughout the day compresses the cartilage between your bones. Everything recovers after a good night’s sleep.

What’s the best diet around?

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here are so many diets that you can try but it can be difficult to achieve the predicted results. However, new research from the United States might have put an end to this debate by making it easier to choose the right diet to follow. With some input from health experts, a team of scientists have evaluated some of the most popular diets and found out what the top five diets are. In order to be considered in the evaluation, the diet had to be easy to follow, nutritious, safe and be effective for weight loss, as well as heart disease and diabetes prevention.

Here are the top-five ranked diets out of the 38 that were assessed: 5. Weight Watchers The Weight Watchers diet is aimed at weight loss. On average, dieters will lose about two pounds each week. The Weight Watchers program allows dieters to eat whatever types of foods they’d like, as long as they stay within their daily points goal (each food is worth a certain amount of points, and dieters are given a point total to stick to each day based on their age, weight, gender and height).

4. Mediterranean diet The Mediterranean diet claims to help participants lose weight and prevent numerous chronic diseases. The diet focuses on eating a lot of fruits, vegetables, whole grains, beans, nuts, legumes, olive oils and herbs and spices. It also emphasises eating fish or seafood a couple of times a week and eating poultry, eggs, cheese and yogurt in moderation.

3. Mayo Clinic diet The Mayo Clinic diet focuses on weight loss, claiming participants will lose six to ten pounds in the first two weeks and then one to two pounds a week after. The diet focuses on developing healthy habits that participants can continue for life, and teaches dieters how many calories they should be consuming.

2. TLC diet The Therapeutic Lifestyle Changes Diet’s main goal is to lower your bad cholesterol levels through cutting back on saturated fat. The diet sets a calorie goal for yourself and then cuts back your saturated fat intake to 7% of your daily calories.

1. DASH (dietary approaches to stop hypertension) diet The DASH diet was originally created to help fight high blood pressure, but it has also helped people lose weight and achieve a healthier lifestyle. The basic premise for following the DASH diet is to practice what we’re often told – to eat fruits, vegetables, whole grains, lean protein and low-fat dairy, while avoiding foods high in calories and fat.

Please note that the above study was conducted by an outside party and not Fitness First.

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WARM UP

SEA BASS IN COCONUT CREAM

GET MORE OMEGA 3 IN YOUR DIET WITH THIS VIBRANT SEA BASS DISH COMBINING THE TROPICAL TASTE OF COCONUT WITH HEALTHY VEGETABLES.

INGREDIENTS: 500g of sea bass fillet 1 lime, juiced 1 red onion, thinly sliced 1 garlic clove, crushed 2 tomatoes, peeled, sliced 2 tomatoes, cut into wedges 300ml of coconut cream 60g of okra, halved lengthways 60g of parsnip, cut into 1cm slices 60g of pumpkin, peeled and cut into 1cm pieces 60g of sweet potato, cut into 1cm dice 1 handful of chopped coriander 2 sprigs of thyme Red chilli Salt & Black pepper 1.

Wash, pat dry and season the sea bass with rock salt, black pepper, coriander, garlic and lime. Marinade for 30 minutes in the fridge.

Pre-heat the oven to 240C/gas mark 9.

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Meanwhile cook the parsnip, sweet potato and pumpkin in salted water for 3 minutes, drain and leave to the side.

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Pat dry the fish fillets again, scrape off the rock salt and discard any of the marinade.

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In a skillet heat olive oil and butter, fry each fillet of fish skin-side down until crisp.

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In a medium-large heatproof dish, line the bottom with tomato slices, chopped coriander and coconut cream. Place the pieces of fish side by side on top of the tomatoes.

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Place the cooked vegetables, okra and slices of onion around the fish. Sprinkle with more olive oil.

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Place in the oven for about 10-15 minutes to finish off cooking the fish. Keep an eye on the fish, making sure it doesn’t dry out.

Take out the oven and let it rest for a couple of minutes.

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Top with more fresh coriander and sprig of thyme and serve immediately.

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Sea bass in coconut cream

HEALTH NEWS

SMOKING BANS LEAD TO BETTER NATIONAL HEALTH

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eople living in countries with public smoking bans have lower exposure to second hand smoke and better health, according to a fresh look at past research from 21 nations.

Smoking bans were tied to a decrease in health problems and deaths – especially those related to heart disease, researchers report in the journal Cochrane Library.

“I think the bans benefit everybody through a reduction of second hand smoke exposure,” said senior author Cecily Kelleher, of University College Dublin in Ireland.

Tobacco is currently responsible for the death of about one in every 10 adults around the world, the researchers write.

They did their analysis for the Cochrane Collaboration, which is known for reviewing medical evidence and determining its quality.

A total of 77 studies have been done in 21 countries to examine the link between smoking bans and rates of heart attacks, stroke, respiratory problems, infant health and deaths.

Of those studies 43 specifically examined heart attacks and acute coronary syndrome. Thirty-three of the papers found a link between introducing smoking bans and a decrease in those events. Of the six studies that examined the link between stroke and smoking bans, five found benefits.

For example, a study from Ireland reported a 26% fall in deaths from heart disease and a 32% decrease in stroke deaths.

SUGAR WORSE THAN FAT FOR HEART HEALTH

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ietary fat that has long been frowned upon by nutrition experts, federal authorities and the food industry, may not be as bad for your health as sugar, a new evaluation of medical evidence suggests.

In fact, the researches say that efforts made over the last three decades to convince people to eat more low-fat foods, which are often laden with sugar and carbs, have fueled the growing obesity crisis. What’s more, sugar consumption plays a greater role in heart disease than saturated fat, they have concluded.

“After a thorough analysis of the evidence it seems appropriate to recommend dietary guidelines shift focus away from recommendations to reduce saturated fat and towards

recommendations to avoid added sugars,” said lead researcher Dr. James J. DiNicolantonio, a cardiovascular expert with Saint Luke’s Mid America Heart Institute in Kansas City, Mo. “Most importantly recommendations should support the eating of whole foods whenever possible and the avoidance of ultra-processed food.”

Atherosclerotic coronary heart disease (CHD) causes one in every six deaths in the United States and is the leading cause of death in the developed world. However, healthcare professionals’ decadeslong efforts to targeting CHD by recommending limitations on saturated fats has actually made the problem worse, the new study suggests.

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T:+97143401122 ; @: info@unitedprosports.ae

MARCH 2016

SAVE THE DATE March 12 DESERT ROAD RUNNERS 10K Venue: Dubai Autodrome, Motor City Admission: Free Lace up your trainers and join the Desert Road Runners on their 10km race. You will be running on Dubai Autodrome’s undulating Grand Prix Formula One track; with a chance to re-energise with breakfast provided for all the participants.

March 18 EMIRATES T20 CRICKET TOURNAMENT 2016 Venue: The Sevens Stadium (Al Ain Road, E66, Dubai) The Emirates Airline Twenty20 features top English country sides and the MCC. A Friday of cricket fun, this sporting event brings together numerous international cricketers, which in 2015 included England Test Captain Alastair Cook, Yuvraj Singh, Luke Wright, Jonny Bairstow and Nepalese Captain Paras Khadka.

March 18 – 19 THE ETISALAT DUBAI KIDS’ RUN 2016 Venue: Dubai Media City Amphitheatre The Etisalat Dubai Kids’ Run gives the whole family a reason to take a break from their routines and have a day of fun together. The kids’ run is not only a day of running but also features a number of fun activities, interactive shows and more for the whole family. The event is spread across two days with the big run being on the first day and a free-for-all run on the second day.

March 26 DUBAI WORLD CUP 2016 Venue: Meydan Grandstand and Racecourse, Nad Al Sheba The region’s premier equestrian event is one of the UAE’s biggest social and sporting events. Taking place on the last Saturday of March at the iconic Meydan Racecourse, it is the richest day of racing in the world.

Last year’s event featured nine races, highlighted by the $10m Dubai World Cup sponsored by Emirates Airline.

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APRIL 2016

SAVE THE DATE April 01 – 03

April 01

Venue: Sakhir Grand Prix Circuit The Formula One stars are in The Middle East for the second race of the season at the beginning of April. British, double-reigning champion Lewis Hamilton will be looking to make it a hat-trick of victories in Bahrain following wins in 2014 and 2015.

Venue: Jumeirah Emirates Towers The Dubai Holding Vertical Marathon is a marathon conducted on the stairs of the tall and iconic Jumeirah Emirates Towers. With 1,334 stairs stretching 265 meters and climbing 52 floors, this is the ultimate stair-masters challenge. Raising money for the Al Jalila Foundation to aid in medical research on obesity, the Vertical Marathon will be the 5th highest of its kind after Taipei, Hanoi, Beijing and New York.

April 01 – 02

April 14 - 15

BAHRAIN GRAND PRIX

BEACH POLO CUP DUBAI 2016 Venue: Skydive Dubai (Al Sufouh, Dubai) Beach Polo adds an electrifying dimension by swapping turf for surf as player’s battle it out on the sands of one of Dubai’s iconic beach locations. The Beach Polo Cup Dubai 2016 will celebrate its on-going success by bringing an entourage of professional polo players from around the world, as well as celebrities from the region. Having been featured in 32 cities around the world, this is the 12th edition of the competition.

DUBAI HOLDING VERTICAL MARATHON 2016

EMIRATES INTERNATIONAL CONFERENCE ON MEN’S HEALTH Venue: Jumeirah Hotel Apartments at Etihad Towers, Abu Dhabi This two-day event will bring together the leaders and experts in men’s health from both the UAE and other parts of the world to discuss cutting-edge information and practice to stimulate knowledge and information among medical practitioners.

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CYCLING SFME FEATURE

M A E T O NORDISK NOV

TES E B A I D S W E I V D AYSTON E WORL H T W WORDS: SCOT T GR O H G N I G N CHA

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iabetes is spiralling out of control. MORE THAN 347 million people worldwide have the disease, and that figure is set to rise to half a billion in the next 20 years. Nearly 20% of citizens in the UAE suffer from it. however, one all-diabetes sports team is on a mission to inspire, educate and empower those affected by it around the world.

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TEAM NOVO NORDISK DOING WHAT THEY DO BEST.

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EAM Novo Nordisk (TNN) is a global squad of athletes spearheaded by the world’s first all-diabetes professional cycling team.

Comprised of nearly 100 sportsmen from over 20 countries, TNN competes in more than 500 international events each year across the disciplines of cycling, triathlon and athletics. They raise awareness of diabetes and, through their athletic accomplishments, showcase what can be achieved by those who suffer from it.

Their message is that diabetes need not be a barrier to anything in life – including being a professional athlete.

The TNN cycling squad recently competed at the Dubai Tour for the second year in succession and raced against the likes of fourtime Olympic gold medal winner, Bradley Wiggins, and 26-time Tour de France stage winner, Mark Cavendish. Two members of the diabetic team finished in the top 30.

However, it’s not just in competition that the team is making an impact. They regularly attend diabetes clinics to inspire other sufferers and share tips on how exercise has helped them deal with the disease.

SFME’s Scott Grayston spoke to Stephen Clancy, who is an Irish cyclist for TNN, at the Dubai Tour. Clancy’s dreams became reality when he advanced through the Development Programme into the professional squad.

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STEPHEN CLANCY CYCLIST FOR TNN

SFME: How did you get involved in Team Novo Nordisk?

STEPHEN CLANCY: I was diagnosed with diabetes back in 2012. I was an amateur cyclist at the time in Ireland and when I was diagnosed I heard about all the things that you ‘could not do’ and was basically told that my dream of becoming a professional cyclist was over. However, I remember watching this team of cyclists with diabetes racing successfully on TV so I made it my ambition to become part of the set-up. In 2013 I first went into the Development Squad with the younger guys and now I’ve made the grade to race with the pro team.

I haven’t allowed diabetes to stop me from pursuing my dream.

SC: My own diagnosis was quite negative with people telling me that I couldn’t do this and that. I guess for me to be able to tell people that’s not the case by sharing my experiences of what we have done on the bike is inspiring. For people to be told that it is possible to play football, swim, bike and exercise like any normal person, is motivational for diabetes sufferers. Your dreams can come true despite the setback.

SFME: What have been the highlights of your career with TNN so far?

SC: Just stepping up year by year into the pro ranks and competing in bigger races has been amazing. Last season I finished in fourth place in one of the stages in the Tour of China. I guess the real highlight has to be meeting the other people who are affected by diabetes around the world.

When you meet the kids who are educated and inspired by the team – that’s the best part.

SFME: When the team is not cycling, what else do you do to help raise awareness and fight diabetes?

SC: We are constantly attending diabetes clinics where we can speak to patients, doctors and consultants about our own experiences. Often they say that the patient themselves has more knowledge of the condition

SFME: Can you share some inspiring stories from diabetes sufferers who have met you and the team?

SFME: How has Team Novo Nordisk developed since you joined three years ago?

SC: When I first started it was really interesting to meet other people with diabetes because I’d never done that before. Our team was viewed as a team full of diabetic people who happen to cycle, whereas now we are actually seen as a pro cycling team and the diabetes is a secondary thought. That just shows how much the team has grown. Our results are improving every year and with our junior programme, I can see the team continuing this progression for many years to come.

because they live with it on a daily basis. We try to communicate and inspire as many people as possible.

SFME: What’s your next dream on the bicycle?

SC: My next dream is to be part of the 2021 Tour de France team. I know I’ve got a long way to go yet but that would be astonishing.

SFME MET DIABETIC REPRESENTATIVES AND MEMBERS OF THE TNN TEAM PRIOR TO THE DUBAI TOUR.

TNN benefits from the experience and cycling knowledge of Vassili Davidenko. The 45 year old was a professional cyclist for 13 years and had an incredible career. He was a former USSR and Russian National Champion on track and mountain bike. Davidenko is the Vice President of Athletic Operations and General Manager and he appreciates the significance of exercise and the astonishing work that TNN are doing both on and off the track.

STEPHEN’S ADVICE FOR DIABETICS • • • • •

Check your glucose levels as often as possible.

Keep hydrated.

If you have a bad day, learn something from it.

Always stay positive. Just think it could be worse.

Don’t let it stop you from pursuing your dreams.

VASSILI DAVIDENKO SENIOR VICE PRESIDENT OF ATHLETIC OPERATION AT TNN

KEY DATES IN TEAM NOVO NORDISK’S HISTORY

2012 2013 2014 2015

Phil Southerland and global healthcare company, Novo Nordisk, came together to create Team Novo Nordisk, based on a shared vision to inspire, educate and empower people around the world affected by diabetes.

Team Novo Nordisk became the first-ever professional cycling team to feature an all-diabetes roster.

TNN raced over 150 days throughout the year and earned top 10 finishes at the Amgen Tour of California and USA Pro Challenge.

In February 2015, Team Novo Nordisk earned its first-ever win with New Zealander Scott Ambrose taking stage 2 of Le Tour de Filipinas, and the team made its debut at the Dubai Tour, earning two top tens in the prestigious race.

“Sport and exercise is so important for everybody. I’ve noticed after my retirement that if I don’t exercise I feel tired all the time. Management and organisation is key for diabetics but exercise plays a key part as well. It takes a massive amount of effort and discipline for diabetics to be organised. TNN just goes to prove that nothing is impossible and that you shouldn’t let this disease defeat you. I’m so proud of what TNN has achieved since turning professional.”

DIABETES HITTING UAE HARD The latest figures from the International Diabetes Federation (November 2015) suggest that 19.3% of the UAE population are living with diabetes. Just 10 minutes of moderate-intensity physical activity three or more times a week can result in health benefits. Eat right, exercise regularly and live for life!

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‘LITTLE ALONSO’ ASPIRES TO BE A FUTURE F1 STAR.

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F1 Star

IN THE

MAKING

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EMEMBER THE NAME: RASHID AL DHAHERI. HE MAY ONLY BE SEVEN YEARS OLD BUT THE YOUNG UAE RACING SENSATION HAS BEEN CREATING A HUGE BUZZ ON THE MIDDLE EAST MOTORSPORT SCENE SINCE HE STARTED RACING TWO YEARS AGO. NICKNAMED ‘LITTLE ALONSO’ BECAUSE OF HIS RED RACING SUIT, NO.14 KART, AND ADORATION FOR FERRARI, RASHID INTENDS TO FOLLOW IN HIS SPANISH HERO’S FOOTSTEPS AND BECOME THE UAE’S FIRST FORMULA ONE DRIVER. SFME MET THE YOUNG RACER AND HIS FATHER, ALI AL DHAHERI, AT THE DUBAI AUTODROME TO WATCH HIM IN ACTION AND FIND OUT ABOUT HIS CAREER AND FUTURE AMBITIONS ON THE TRACK.

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RASHID’S TEAM IS READY FOR ACTION AT THE DUBAI AUTODROME. HIS PROUD FATHER ALI AL DHAHERI SUPPORTS HIM ALL THE WAY.

SFME: How did Rashid’s journey begin in karting?

Ali Al Dhaheri: We took Rashid to see the F1 in Abu Dhabi when he was aged three and he showed a huge interest in the red Ferrari cars. He couldn’t take his eyes off them. One of the mechanics saw Rashid dressed up in his Ferrari gear and he invited him inside for 20 minutes to take pictures. After the race, Rashid told us that he wants to be a F1 driver when he is older. I’ve never been a racer myself so I had to call my friends for some advice and they told us that Rashid could start in the Bambino karting category which is for children under eight. He travelled to Italy in the summer when he was four to train so when he raced over here the following year he surprised everyone with his speed and talent. People couldn’t believe that a five year old could compete with kids who were much older and more experienced than him.

SFME: What age do Formula 1 drivers usually start racing?

AAD: They usually start when they are about five. If you start when you are 10 or above, it’s very hard to achieve your dreams. Formula 1 requires talent, endurance and quick reactions so you need to start from a young age to maximise your potential.

‘LITTLE ALONSO’ (RIGHT) MEETS HIS HERO FERNANDO ALONSO AT THE ABU DHABI GRAND PRIX.

that look after him over there and for the sake of consistency they also come over here to the UAE to help him improve with some testing and training. He has a fantastic chemistry with his team so I don’t want to lose them or change them. If there is stability and trust, the results should be fantastic.

SFME: What team members does he have?

AAD: His Team Manager is an ex F3000 champion in Italy. He also has a very skilled Mechanic who has been working with Rashid for the last few years. Communication is key in racing and Rashid now has the ability to go on the track and tell his team what adjustments need to be made to the car for it to perform better. This is incredible for a boy of his age. It surprises me. As soon as he puts on his helmet and suit, he becomes very mature in working with his team.

FORMULA 1 REQUIRES TALENT, ENDURANCE AND QUICK REACTIONS SO YOU NEED TO START FROM A YOUNG AGE TO MAXIMISE YOUR POTENTIAL. – Ali Al Dhaheri

SFME: You travel a lot for Rashid’s races and testing, what effect does that have on his education?

AAD: Schooling for us is very important so we have to strike a balance between his education and racing. We are very strict with his education so we communicate with his school and take his work with him whilst we are on the road so he doesn’t miss out on anything.

SFME: Does Rashid only compete in the Middle East?

AAD: No. We find it hard to find races over here that Rashid is old enough to enter. There are lots of races in Europe so we take Rashid there because it’s also better for his development as it is more competitive. Italy is the main destination as racing is in their blood, so it is a great experience for Rashid.

SFME: Motorsport is an expensive sport to be involved in, how does Rashid cope?

AAD: We are very fortunate that Rashid has been sponsored for his racing. This will certainly help in the journey because it’s a long one and this is just the beginning.

SFME: Rashid has a full team of professionals on the track working with him – why is it so important for him to have them around?

AAD: We believe it’s important to start off the right way.

Therefore, Rashid needs the correct people around him, and the environment and tools to prosper. He has an Italian team

SFME: How far do you think Rashid can go?

AAD: It’s hard to say that he will be a Formula 1 driver at this stage in his life but I know for sure that he has started at the right age and has enough talent to go far. He’s passionate and loves racing so he will excel, as he’s not just being pushed into the sport. He loves it!

SFME: What is it about Fernando Alonso that makes you idolise him?

Rashid Al Dhaheri: I love Alonso because he’s an excellent driver and he’s very nice to me. I get to meet him and catch up with him at all the Formula 1 races in Abu Dhabi and sometimes at the Bahrain Grand Prix.

SFME: What made you first want to be a racer?

RD: At the Abu Dhabi Grand Prix in 2011, I loved the Ferraris so much in the race that I told my parents that I wanted to be an F1 driver when I grow up. I was only three years old at the time.

SFME: How is it different racing in Italy rather than here in the UAE? RD: It’s tougher in Italy because there are more competitors who are more motivated to win. I quite often race against kids who are older than me, too, so that makes it more of a challenge for me to be triumphant.

SFME: You have No.14 on your car, why is that?

RD: Because that’s Fernando Alonso’s lucky number that he used in his karting career – so I like to use that as well.

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TENNIS SFME FEATURE

T

ENNIS fever has swept the Middle East over the past couple of months with the game’s biggest stars on display in Qatar and Dubai. Having such top level tournaments as the Qatar Open and the Dubai Duty Free Tennis Championships is great for the growth of the game at grassroots level in the region. Young tennis hopefuls gain a first-hand insight into the standard required to make the grade. But while there are many excellent tennis players in the world, there are very few superstars.

Only a select few rise to the top and they have something that sets them apart from the rest.

SFME caught up with former Women’s World No.1 Caroline Wozniaki and current Men’s No.1 Novak Djokovic in Dubai to find out the crucial elements that contribute to making a champion.

Making a champion

By Richard Bevan

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TENNIS SFME FEATURE

NOVAK DJOKOVIC

for some time but I managed to learn and improve. My gratitude goes to the people who were surrounding me, helping me build my mental strength. When you reach a high level of mental strength, it’s not like you have it forever, so it still requires a lot of training. I perform daily techniques and programmes in order to help me maintain that level of concentration.

Mental Strength

Novak: Some people say you have to beat your opponent with your mind. I believe the biggest part of your mental strength comes from training. This doesn’t necessarily mean just training on the court for tennis matches but also what you do off the court and the way you live your life. Whether you’re surrounded with positive people and your mind is filled with positive thoughts or negative thoughts. It all affects your performance as an athlete. I try to take care of every aspect of my life and surround myself with positivity and encouragement in order to get the comfort and inner peace when I need it most – like important periods of a match. The first person that breaks down in a game will most likely lose. I was that player

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Desire/Determination

Caroline: There have been so many challenges and setbacks in my career. What spurred me on was that Denmark hasn’t had any great female tennis players in the past. Many people doubted whether I would be good enough to make it to the top so I always had a point to prove to the doubters. Even when I was on my way up people would still say that I was ‘lucky’. This helped motivate me to become the best of my ability in order to try and achieve my dream.

Strength and Fitness

Novak: The definition of the word ‘strong’ these days is different to how I interpret it. Being strong doesn’t mean you have to build big muscles and serve over 200km/h to prove your power and strength.

Being strong means using the full potential of your body. It’s a combination of flexibility, agility, coordination and all the muscle fibres being activated. You need to adjust your fitness programme and your development as an athlete to your body composition because everybody is different. I have a much leaner build than players such as Milos Raonic who are really strong and solid with big muscles. They use their power to deliver a strong serve and forehand but my game is based more on flexibility, recovery, energy supply and endurance. This serves very well for a best of five sets match like a Grand Slam Final.

I won my first Grand Slam when I was 20 years old in 2008 but I had to go through a few years of maturing and strengthening in every aspect in order to establish myself as a top player and to challenge (Roger) Federer and (Rafael) Nadal, who were dominating the sport.

My Fitness Coach, Gebhard Phil-Gritsch, has been with me since 2009 and has been an instrumental part of my team. Over the years we have developed a certain kind of fitness routine that contains specific exercises that vary depending on what period of the tennis calendar we are in. It alters for pre-tournament, during the tournament and after-tournament and is designed to help me perform to the best of my ability.

Family Support

Novak: I was very fortunate to be able to play the sport that I love and chose to play. I have to thank my parents for giving me that opportunity.

It’s always easier if you have the support of your family, if you’re not alone. I came from a country that has been through a lot of troubles in the last 20 to 30 years, but we have been through them together.

My father, me, my mother, my family, we were all learning about tennis together, because I started to play as the first one in my family.

Sleep/Rest/Recovery

Caroline: : Rest is so important. I’m really lucky that I can sleep on planes. The whole way to Dubai, I slept for 11 hours.

When I arrive at a new time zone I eat whatever meal it is time for. This helps your body to adapt. Naps help as well. I have one every day and it’s an important part of being an athlete.

Nutrition/Diet

Caroline: : It’s crucial for tennis players to keep their nutrition right when they are travelling all around the world and competing at such an intense level. I always say it’s like if you have a Ferrari and put the wrong fuel in it, the car’s not going to go anywhere and it’s the same with our body. You can be the best tennis player but if you’re not fueling right, you’re not going to perform.

You have to find good restaurants or hotels to cook you the food you need. When you play the same tournaments every year, you find the best places to go.

It’s about experience and knowing what works best for your body. Drinking lots of water as well really helps.

The Novak Diet

Djokovic follows a gluten free eating plan. His every day diet consists of beans, natural nuts, fresh eggs, fresh meat, fresh fish, fresh chicken, selected dairy products, fruits and vegetables. Grains and starches such as rice, corn, tapioca, buckwheat and potato are part of Novak’s normal everyday diet. the diet but it’s recommended to eat them with no additives or preservatives.

CAROLINE WOZNIAKI

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Trainer

45 BODY BALANCE: MIND, BODY AND SPIRIT WORKOUT 4 MINUTE ‘FAT FRYING’ TABATA WORKOUT

HOW TO DO THE SPLITS

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KICKSTART YOUR WORKOUTS WITH BODYWEIGHT MOVES

MILITARY MADE: FIT FOR DUTY

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GET JUDO FIT

TRIGGER POINT THERAPY - UPPER BODY

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BALANCE TRAINING

HEALTHY MUM = HEALTHY FAMILY

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4 MINUTE

By CARLOS CORREIA

Assistant Fitness Manager Fitness First, DIFC

TABATA WORKOUT T

HE method of 20 seconds of all-out work followed by just 10 seconds of rest has been making waves in the fitness industry since Japanese researcher Izumi Tabata first developed the system in 1996.

But in the last few years it has spread rapidly.

This year, Tabata launched a licensed exercise system in the United States and the United

Kingdom, with Dr. Tabata himself as the figurehead.

However, this wasn’t what he envisioned when he unveiled his original research.

“I had no idea it was going to be as popular as it has become,” says Dr. Tabata.

“It has been very exciting, and I’m hugely flattered that the name Tabata has become synonymous with this form of exercise.”

The Tabata study In 1996, Dr. Tabata and his research team at the National Institute of Fitness and Sports in Japan undertook a study with a simple premise: after a 10-minute warm-up, subjects performed eight rounds of 20 seconds of work on a mechanically braked cycle, each followed by 10 seconds of rest, for a total of 4 minutes. The gains made using this method four times per week compared to steady exercise were startling.

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6 Tabata tips To get the most out of your Tabata workout, follow these guidelines: 1.

Warm up for at least 10 minutes.

That’s part of the original protocol.

2.

Use full-body exercises that engage as many muscle groups as possible.

3.

Exercises using bodyweight, a weighted vest, or free weights are all acceptable.

4.

Go full-tilt during the 20-second bursts. Seriously, don’t slow down.

5.

Try hard to find your breath during the 10-second rests.

6.

Be prepared to sweat … a lot.

The total exercise time after the warm-up is 4 minutes.

That’s it. There’s a caveat, however: the 20-second bursts are all-out effort at a

mind-boggling 170 per cent of VO2 max, which is the highest amount of oxygen the body can consume and use for energy.

This short-term explosion of energy produces incredible results both in the short-and long-term.

Just one four-minute session burns the same number of calories as a 60-minute jog.

But when performed four times per week for six weeks (with a single day of long-duration cardio added), it is also more effective in improving the body’s aerobic and anaerobic capacity, compared to regular moderate-intensity aerobic exercise.

TRAINER

Example of a 4-minute Tabata protocol circuit

Perform each exercise with the highest intensity possible during the 20-second bursts, and try to recover during the 10-second rest periods. Repeat once through, totalling four minutes.

Exercise 1: Rotating jump lunge Areas trained Legs, glutes, and core.

Instructions

Start in a lunge position with your arms in a circle. Swing your arms around to one side, then jump the lunge onto the other leg, swinging the arms in the opposite direction. Use the arm swing to provide momentum.

Exercise 2: Weighted wood chop

Areas trained

Biceps, shoulders, core and legs.

Instructions

Lunge to one side, holding a light weight (2.5-5 lbs.) with both hands. Swing the weight up from the floor to above your opposite shoulder. Repeat, alternating sides.

Exercise 3: Frog jump Areas trained

Legs and glutes.

Instructions

Drop into a squat, then jump in the air with the knees tucked up. Repeat quickly.

Exercise 4: Single-leg burpee Areas trained

Full-body targeting legs, glutes, biceps, triceps and shoulders.

Instructions

Start in the push-up position. Jump in with one leg, and then jump up, bringing the opposite knee toward the chest. Repeat on the other side. If this is too difficult, perform the burpees with both legs.

Exercise 5: Single-arm-kick-through Areas trained

Biceps, triceps, core, glutes, and legs.

Instructions

Start in a push-up position. Shift your body weight toward the right arm, and then kick to the left with the right leg. Alternate the movement on your left and right sides quickly.

For a less-advanced version, keep both hands on the ground and alternate knees to the chest rapidly, similar to a mountain climber.

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By ANNA KRUTII Personal Trainer, Fitness First, DIFC

HOW TO DO

THE

SPLITS

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started dancing when I was five. Hard hours of ballet classes gave me great flexibility that helps me achieve impressive body mobility and functionality.

In my role as a Personal Trainer, I often receive questions about how to improve flexibility, and even how to do the splits.

Have you ever tried to do the splits and ended up falling over or pulling a muscle? If yes, no worries – you have to be patient with your approach. The splits are really easy for some people and much harder for others. However, if you follow a careful stretching routine, you too will eventually be able to do the splits.

Even if you’re as tight as can be, you’ll still be able to master it if you work hard at your stretching. Don’t panic if you don’t get it right first time, this move can take many hours of practice.

Remember: Besides following these steps you also need to build your overall flexibility, performing a variety of stretching exercises. As well as the hamstrings and hip muscles, try to add stretches for as many of the following muscles as possible to your fitness routine: lower back (lumbar region), buttocks (glutes), groins (especially valuable for side splits), calves and quadriceps. Performing the splits will target many of these secondary muscles.

Key points for performing the splits: •

• • •

Be patient. Never push yourself past your limit. Doing the splits requires lots of time and patience. Increasing your flexibility can take months.

Don’t overdo it. Forcing yourself into the splits can cause painful injury that will decrease your ability to flex. Be satisfied with gradual progress.

Never stretch cold muscles – do a proper warmup and stay 100% relaxed while stretching and don’t force yourself to go all the way down.

Do your stretching routine daily. It will get easier by the day as your flexibility increases.

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

Tips and the basic steps to get you started: STEP 1: WARM UP AS with any kind of physical activity, warming up before doing the splits can help you focus, decrease your discomfort and prevent injury. To warm up, you’ll need to raise your heart rate, then perform a few light stretches. 8-10 minutes of jogging, cycling, or jumping rope should be enough to get you ready to perform.

STEP 2: STRETCH

STEP 3: HAMSTRING STRETCH LOWER yourself into a kneeling position with your back straight. Stretch your preferred leg forward in front of you. Your front knee should be straight and your back knee bent, so the shin on that leg is resting on the ground. Make sure your back knee and foot are facing the ground and not to the side.

This is a common mistake and can result in severe injury. When you are ready, begin to lower yourself down and stretch.

TRY to focus on the muscle groups that are most important for doing the splits: hamstrings, hips, and (if you want to attempt a side-split) groins. To do the splits you need to have very flexible hips and hamstrings. So the muscles you will be working on are hamstrings and dorsal hip muscles.

STEP 5: COMBINE THESE TWO EXERCISES TOGETHER INTO ONE ROUTINE SLIDE back and forward, lowering yourself down until your legs have reached a 180-degree angle and your pelvis is resting on the ground.

STEP 4: LUNGE STRETCH THIS stretch targets your hip muscles. Begin as if you were doing an ordinary lunge exercise.

When you’ve reached the floor, gradually move your weight forward, keeping your back straight. Continue until you begin to feel the stretch. More advanced performers can lift back the knee for more deep hip stretching.

STEP 6: HOLD YOUR POSITION WHEN you’ve performed the splits or reached the limit of your flexibility, try to hold this position for a minimum of 10 seconds.

Try and extend for a longer length of time each day.

Then, get up, stretch, and repeat as much as you wish (alternating legs, if you do the front splits).

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By HOUCINE ATTAR Personal Trainer Fitness First Beach Park Plaza

KICKSTART YOUR

WORKOUTS

WITH BODYWEIGHT MOVES

Y

OUR BODY is your machine. There’s no need for equipment, your physique alone is enough to get you stronger and more ripped.

By using your own bodyweight as resistance you are forcing your body to work harder as you exercise and this makes you burn even more fat compared to using machines or weights.

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Just remember that bodyweight exercises must be performed under the guidance of a trained professional as you can suffer from ligament or joint injuries if these are done incorrectly.

If you do these four exercises six times for a minute each set, you will see a big improvement in your strength and fitness levels. As always, make sure you warm up properly first.

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

TRAINER

CRUNCHES INTO PUSH-UPS LIE face up on the floor with knees bent and feet flat. Tuck your feet under a fixed object if you feel the need, but only if you don’t suffer from lower back pain. The movement begins by curling the shoulders towards the pelvis, with hands gently placed straight in front of you on your thighs. Slowly contract your abdominals and come up to an angle of no more than 35 degrees – there’s no need to go further than this – and exhale as you crunch forward.

Now get into a high plank position. Place your hands firmly on the ground, directly under your shoulders. Ground your toes into the floor to stabilise your lower half. Brace your core (tighten your abs as if preparing to take a punch), engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight. Begin to lower your chest and hips as close to the floor as possible and press up.

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LUNGES FRONT KICK STEP 1: Keeping abs tight, step back with your right foot and lower into a reverse lunge.

STEP 2: Shift the weight onto your left foot. Push off your right foot and kick it up and out in front of you (like a kickboxing move). That’s one rep, repeat for 30 seconds.

STEP 3: Repeat on the other side, stepping back with your left leg in a lunge and front kicking with your right leg for 30 seconds.

MODIFICATION (BEGINNER): Rather than kicking straight from the lunge, step your foot back into a full standing position and then kick the same foot out in front of you at a lower height.

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SQUAT SIDE KICK STAND with your feet shoulder-width apart, feet parallel. Place your hands behind your head for balance. Bend your knees, lowering your hips deeply into a squat, keeping your weight in your heels.

Then rise back up, straightening the legs completely. Next, you lift the left leg and rotate it 180 degrees to the side and kick out, squeezing the outer glute.

As the foot comes back into shoulder-width distance position, squat down again. Then stand up and repeat this exercise for 30 seconds, then change to the other leg and do the same.

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BURPEE-TURNING DOUBLE KICK ONCE in a push-up position on the floor, transfer your weight forwards and jump towards your hands. As you stand up, propel your body upwards and lift your right knee into your hips. Then turn the right leg into the interior and extend to kick forward. The motion should leave you with your hands on the floor in front of you and your feet backwards so you appear to be back in the push-up position. Repeat this for 60 seconds.

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HOPEFULLY, THESE UNIQUE EXERCISES WILL ADD A NEW DIMENSION TO YOUR WORKOUTS AND WILL IMPROVE YOUR BODY BY TARGETING MUSCLES THAT YOU OFTEN FORGET ABOUT. THE BEST THING ABOUT IT ALL – THESE FOUR EXERCISES CAN BE DONE WITHOUT USING A SINGLE PIECE OF EQUIPMENT.

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By DANIEL MARTINS Personal Trainer Fitness First DIFC

D

OING the same workouts and exercises week after week does not achieve good results. It also makes people frustrated because things are repetitive and boring. But this could all change if you add some simple exercises that have been around for years. Since almost every training concept or method came from military routines, we can, and should, embrace some basic exercises to

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improve our workouts and boost the results.

These ‘basic exercises’ may look simple, but remember, they came from people who rely on strength and conditioning not only to be healthy and lean, but also to survive.

Therefore their efficiency is already well proven.

Try to introduce some of these exercises into your routine for military level gains.

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

TRAINER

1. The “Log PT”

PT means Physical Training. With a barbell, sandbag or the VIPR bar, we can redefine the concept of shoulders and core training.

5 Sets of 10 reps • Hold the Log, and then switch from one shoulder to the other 10 times. Then hold the log overhead and do 10 overhead squats. Take 30 seconds rest and repeat.

Remember that the strength and stability comes from the core.

THE LOG

2. The “Calisthenics”

BACK to basics. No weights, no problem. This is where it all started. Bodyweight and coordination are tested to burn calories and improve your power and agility.

4 Sets with no Rest • 5 Pull Ups. • 20 Push Ups (with the knees, if you are not ready yet).

• 50 Jumping Jacks.

PULL UPS

JUMPING JACKS

PUSH UPS

3. The “Combat” GET READY for the heavy duty. Increase the loads to make your stamina and endurance improve. These exercises will improve your cardio respiratory endurance whilst increasing your strength with the weightlifting.

6 Sets of 6 Reps • Deadlifts (Barbell, Trap bar or Sandbag).

4 Sets of 400m • Barbell farmer’s walk (dumbbells or VIPR bars).

HOPE YOU ENJOYED THE MILITARY WORKOUT AND CAN NOW START IMPLEMENTING SOME OF THESE EXERCISES INTO YOUR ROUTINE SO YOU BECOME FIT FOR DUTY!

DEADLIFTS

BARBELL FARMER’S WALK

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TRAINER

By CHRISTINA CLARIN Senior Group Exercise Instructor Fitness First Al Seef and Marina Mall, Abu Dhabi

BODY BALANCE: YOUR MIND, BODY AND SPIRIT WORKOUT B

ODY BALANCE HELPS YOU BUILD YOUR FLEXIBILITY AND STRENGTH BY MIXING YOGA, TAI CHI AND PILATES INTO ONE WORKOUT. I’LL DEMONSTRATE A SERIES OF STRETCHES AND POSES AND DESCRIBE HOW THEY CAN BENEFIT YOUR BODY AND GENERAL WELL-BEING.

Triangle pose – Trikonasana This standing yoga pose stretches and strengthens the thighs, knees and ankles. It stimulates the abdominal organs and improves digestion. It helps relieve stress, too. It’s therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica.

Reverse Warrior Viparita Virabhadrasana This standing yoga pose stretches the legs, groins, hips, waist, and sides of the torso and energises the whole body. It improves flexibility in the spine, inner thighs, ankles, and chest. Due to the deep stretch through the torso, this pose increases blood flow throughout the body, which reduces fatigue and helps calm the mind. Practicing this pose regularly will build stamina and can help to relieve lower back pain.

Birds of Paradise – Svarga Dvijasna This pose strengthens the standing leg, ankle, knee, and thigh, as well as the hips, pelvis and quadriceps. It also tones the legs, improves balance and opens the hamstrings. This is an extremely challenging pose which should be taken slowly. Preparatory poses requires open hips, shoulders and a generally strong and open body.

Preparatory pose Wild Thing Pose – for Wild Thing Pose Camatkarasana The Wild Thing Pose is a fun and invigorating pose that stretches the chest, upper back, shoulders and throat. It also strengthens your hip flexors.

Watch the video to see me demonstrate the regular practice of Sun Salutations/ Surya Namaskar to see how you can express gratitude to the Sun (through movement) that is the source of all forms of life on the planet.

Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

I hope you take up a Body Balance class at your nearest Fitness First and reap the benefits. Your body, mind and spirit will be thankful if you commit yourself to the classes.

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By ALEKSANDAR PETKOVIC Personal Trainer Fitness First, Beach Park Plaza

GET JUDO FIT

SPECIFIC CIRCUIT FUNCTIONAL JUDO TRAINING

T

HIS is a specific workout for professional athletes that you can adapt for amateurs or beginners.

Judo is an Olympic sport and has been since 1964. It is very popular and useful for self defence. I have more than 25 years experience within the sport having competed professionally and at international level for more than 15 years. I am also a black belt 2*DAN. Within this article I will coach the best exercises used to condition you and improve your power endurance in an anaerobic training zone.

This circuit should be monitored by a Personal Trainer as the technique and level of intensity is key. It includes resistance

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which can be varied, based on the strength and ability of each individual. First, you should start off with a lighter weight to demonstrate the correct form and technique. When you’ve mastered this you can look to increase the resistance to a heavier weight.

Begin with a mobility warm up which should last around 5 minutes, then you should follow that with 8-12 minutes on the cross trainer so your heart rate increases to 120-140 beats per minute. Once you have done this, you are ready for the main workout.

The six exercises involved in this workout are shown opposite.

For each exercise, you should complete 15 repetitions and do this for 4-6 rounds.

TRAINER

1: Clean front squat and overhead press This is to be done with an Olympic bar. Stand with your feet shoulder-width apart with a slight bend of the knees. Pick the bar up with an overhand grip.

Explosively pull the bar up and drop to catch the bar underneath with your elbows raised. From this clean position, perform the front squat. As you rise up, drive through the legs to press the bar over your head.

2: Rotation with the plate Hold a plate with both hands. With a strong grip, use your whole body to move the plate in a circular motion around your head. With a slight bend in the knees and using your core, rotate the plate around your head for shoulder and oblique contraction. You will also feel this in your legs, quadriceps and hamstrings.

3: Swing two kettlebells into overhead press Bend your knees and keep your back straight to pick up the kettlebells. Your hands need to be turned in and wrists back to back. This is known as the ‘OK’ position. From here, use your legs and hips to start the swing so both kettlebells come up to chest height, keeping elbows together and in the centre. The upper back should be slightly curved.

This is known as the ‘comfortable’ position. Now you need to bend your knees and press to rotate and straighten your arms above your head.

4: Push-up with added weight on your back Take the push up position, with hands under your shoulders, back straight and on your toes. Then ask someone to place a weight on the middle part of your back.

Lower your chest to the floor in a slow, controlled movement. Then power up back to the start position. Do this in a 3-second down,1-second up timescale.

5: Burpees with dumbbells Start with the dumbbells in the guard position as if using them to protect your chest from your opponent. Perform a squat with the dumbbells and take your legs back straight into a push up position. This is the midway point of a burpee. From here, bend your knees up and return to the standing position.

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

REMEMBER to perform these exercises explosively and with power.

The amount of rest between each round of the six exercises will depend on the fitness of the individual. As a guideline, rest for an advanced athlete should be three minutes. For an amateur this can be anywhere between five and eight minutes.

To achieve the best results you should focus on your technique and breathing. Monitoring your heart rate when training at this intensity is important, so that you stay in the anaerobic training zone. Always use the options available for progression and regression.

With more than 15 years professional experience all over the world with the best fighters on the planet, a Masters Degree in Sport and Physical education and more than 140 medals...trust me when I say, this is one of the best workouts for Judo practitioners!

Come along to Fitness First Beach Park Plaza where I can help you get into judo shape.

6: Rotation with an Olympic bar Rest the Olympic bar on the upper part of your back and on the back of the shoulders. Imagine you are gripping your opponent’s shoulders and throwing them to the floor.

Using your hamstrings, obliques and shoulders, you need to rotate the bar left to right in a diagonal movement, down and across the body. You will feel your core rotating and tighten in your abdominals throughout the movement.

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

UPPER BODY MOBILITY AND PAIN RELIEF Trigger point therapy (Part 2)

I

hope you found the first part of this article on lower body mobility and pain relief useful and now we move onto part two, which is the upper body, so we will focus on the shoulders, chest and back.

As discussed in part one, our bodies are meant to

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move so when we start struggling to lift our arms above our head or bend over to pick something up, we really need to start thinking about the long term effects these restrictions can have on our lifestyle.

It’s never too late to fix what is broken, you just need to make a start.

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

TRAINER

TRIGGER POINT THERAPY GUIDE FOR UPPER BODY: LATERAL DELTOID LAY on your side, placing your shoulder in the middle of the foam roller. Place the arm you are laying on behind your back and grab your other arm, slowly roll up and down the shoulder area and rock side to side. Once you hit a painful area, hold until the pain releases then carry on. Repeat on the other shoulder.

If you want to get deeper into the muscle lift your hips off the ground for extra pressure but only do this if the first option becomes too easy.

ANTERIOR DELTOID (FRONT OF THE SHOULDER) LAY on your front with one shoulder and down and rock side to side. on the end of the foam roller. Place You should hold on any painful the hand of the same arm behind areas until you feel the pain has your back and move the other hand reduced, and remember that slow under your forehead for comfort. movements are key here. Repeat on Using small movements, roll up the other side.

LATERAL FLEXION (LATS) START by lying on your side and place the foam roller at the bottom of your lats where the muscle tapers in (in line with the bottom of your sternum). Place your arm straight over your head and bring your other arm over to meet it. Keep your knees

bent and relaxed on the floor. Rock from side to side on the painful area and then once the pain starts to ease, you can roll down so the roller is moving up towards your head and repeat this on any painful area you come across.

SHOULDER MOBILITY START by kneeling in front of a flat bench.

Place both elbows on the bench and your hands behind your head. Drop your body down while keeping your back straight and your abs tight.

Hold this position for 30 seconds then switch to single arm, at which point the arm that is not on the bench comes round to wrap around your lats.

PEC MINOR (UPPER CHEST) FOR this one you will need a Triggerpoint ball, cricket ball or any ball of similar size and firmness. Start by placing the ball on your upper chest on either the right or left side, then position yourself against a wall so you’re using the wall to push the ball into the muscle.

Roll in a circular motion and side to side across the chest and hold on to any painful areas until the pain releases. Once the pain eases you can start to move your arm out to the side and bring it behind your back then return to the start and repeat 4-6 times on each side.

THIS CONCLUDES PART TWO. THE BEST WAY TO ADD THESE EXERCISES INTO YOUR CURRENT PROGRAMME IS TO USE THEM IN YOUR WARM UP, COOL DOWN AND REST TIME TO ENSURE IT GETS DONE.

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By POLA SOLSONA PERSONAL TRAINER GOLDEN MILE DUBAI

KEY IN PREVENTING AND RECOVERING FROM INJURIES

T

HE locomotive system allows the body to function and move. This system is built of bones, muscles, ligaments and tendons, but is also connected to our nervous system.

The nerves are messengers between the brain and the muscles, in both directions. Every single position and move we make is analysed by receptors related with balance and selfconsciousness. We can find these receptors in muscles, ligaments and tendons. These receptors

BASIC POSITION

allow the brain to send constant information to adjust the muscles – contraction or relaxation – to avoid injuries, which is a coordinated action with the vestibular system (balance).

It is well known that when any part of our locomotive system gets injured, the other systems have collateral damage. For example, we lose strength (muscular atrophy), but we are designed to move and we keep going even with injured joints, bones or muscles. Some people know

CHALLENGE POSITION 1

CHALLENGE POSITION 2

to avoid this pain (caused by injury) and to be able to maintain our daily life actions, the body makes some adjustments in the muscle chains functionality. As time goes by the adjustment will become chronic if we don’t correct them as soon as possible.

What only few people know is that when an injury occurs the receptors in the area are also broken, losing their capability to inform the brain of what our position is and how to react to it.

CHALLENGE POSITION 3

HOW DO WE FIX THIS? We can help fix the problem with balance training and self-consciousness. We should do balance exercises if we want to recover properly from the injury and avoid a repeat of this issue happening in the future. As we train, our balance and self-consciousness improves. This kind of training permits nerves involved in the locomotive system to rebuild the broken communication between our brain and locomotive tissues.

5 STEPS TO SINGLE LEG STANDING 50

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TRAINER

WHEN WE CAN USE BALANCE TRAINING? EVERY DAY! It should be part of our workout as the warm up or cool down. It’s not only useful to recover from injury, it´s also useful to prevent it. Balance training is the best weapon we have to train in safe circumstances, unexpected and unsafe positions. It strengthens our intramuscular coordination, our self-consciousness and our muscular strength, but also our self-confidence in sports and everyday actions. If we know the best way to move the injured part of the body correctly, the sooner it will be better, because we are designed to move.

Here I will show you some lower body balance exercises from beginners to experts’ level:

STARTER LUNGE  INITIAL

HOW TO TEST YOUR BALANCING SKILLS IN THESE EXERCISES

PROGRESSION: 1 EASY: ATTEMPT WITH SHOES 2 HARD: ATTEMPT WITHOUT SHOES

STARTER LUNGE  FINAL POSITION

PROGRESSION 1 EASY: KEEP YOUR EYES OPEN 2 HARD: CLOSE YOUR EYES

PROGRESSION: 1. MEDIUM: KEEP THE BOSU BALL FLAT 2. HARD: BALANCE ON THE BOSU BALL UPSIDE DOWN

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TRAINER

HEALTHY= MUM HEALTHY FAMILY

By BANIN SHAHINE

Nutrition Fitness Manager Fitness First Middle East

MOTHERS are the most valuable members of a family because they are responsible for setting the tone and caring for everyone else. One thing mums have to remember, though, is that they are worthy of care and respite, and no, they don’t have to escape their family to get it. Taking care of yourself is the key to looking after your family. If you eat correctly you will look and feel your best:

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•

Healthy Woman: •

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•

•

•

Maintain a healthy bodyweight, and remember to start with eating clean, and moving your body.

Variation and moderation is key: include your favourite food in small amounts, to help you control your cravings.

Eat breakfast. Even if you are busy, you can’t just skip meals. You need to get your metabolism going in the morning by eating breakfast. This early meal helps control your weight and gives you energy for the rest of the day.

Boost energy for quality protein, which is an essential part of a healthy diet, and it is important to vary with different sources like: fish, chicken, turkey, dairy, and plant based protein sources.

Healthy fats are good because they support your mood and brain function whilst helping you maintain a healthy weight. Healthy fats include: nuts (almonds, walnuts, pumpkin, sesame seeds) and fatty fish (salmon, sardines, mackerel).

•

Calcium: the recommended daily allowance varies from 400 to 1200mg/day.

Good sources include dairy, leafy green vegetables, oatmeal, tofu and almonds.

Magnesium: the recommended daily allowance for magnesium is 500 to 800mg/day. Calcium is activated in our body once it is finished with magnesium.

Sources include: leafy green vegetables, broccoli, cucumber, green beans, celery, pumpkin and flaxseeds.

Vitamin D: aim for 400 to 1000 IU daily. You can get vitamin D from about half an hour of direct exposure to sunlight, and from foods and supplements. Dietary sources include: salmon, egg yolk, shrimps, and fortified milk.

Healthy hair, skin, and nails: • •

Remember the condition of your hair, skin and nails are a sign of your health Protein is essential for healthy hair and skin. All of our endings in our body (hair

•

• •

•

and nails), are protein based. Protein is crucial for healthy hair and nails.

Iron is essential for your hair health, as the hair follicle and roots are fed by a nutrientrich blood supply.

Vitamin C is a great antioxidant that help protects the body from the free radicals.

Omega 3 is an essential fat in our body that we can’t make. It provides the oils that keep your scalp, hair and skin hydrated.

Zinc, Selenium and Biotin are very important minerals for hair and skin health.

Health Tips to make mums happy:

• • • • •

Write down your food intake.

Exercise with your kids .

Plan your meals ahead of time .

Drink more water.

Avoid eating your kids’ meals if they don’t finish.

Healthy bones: •

•

It’s very important to have healthy bones because women have a higher risk of osteoporosis, mainly due to pregnancy and breastfeeding.

The key is to get enough of the nutrients that support bone health.

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stay as cool as messi your chance to win an adidas champions league body care collection worth aed 200!

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LIFE IN

STYLE water racers

PLAY FAYRE

sheer bliss

speedo unveil their advanced fastskin racer suit for top speed .

SPICE UP YOUR LIFE WITH A TASTE OF EAST MEETS WEST and enjoy healthy treats at comptoir 102.

try the aroma bliss at the orchid palace wellness spa at gloria yassat in dubai.

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Swimming

SPEEDO UNVEIL ADVANCED FASTSKIN RACER SUIT Speedo has designed an innovative swimsuit that incorporates the most advanced swimwear technology that could take your swimming to the next level. The Fastskin LZR Racer X suit has exclusive gold detailing and is engineered on look and feel to maximise performance, and create the optimum hydrodynamic conditions for speed in the water.

With the 2016 Rio Olympics just around the corner, the outfit is making a big impression on elite athletes. In the New York launch event, Ryan Lochte, Missy Franklin, James Guy and Mireia Belmonte were among 24 of the influential team who unveiled the highly anticipated racing gear.

All of these iconic athletes will be wearing the Fastskin LZR Racer X suit, cap and goggle this year.

The suit incorporates Speedo’s most advanced swimwear technology since the introduction of the new FINA guidelines in January 2010.

Designed by Speedo’s world-renowned Aqualab innovation and research unit the suit development was based on data from extensive 3D scanning and simulations, and in-depth research.

AED 1,845

AED 1,375

AED 1,375

SPEEDO is the world’s leading swimwear brand. The brand is passionate about life in and out of the water, creating revolutionary new technologies, designs and innovations and supporting swimming from grass-roots through to elite level.

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RESTAURANT

PLAY East meets West in stunning fashion

Contact reservations@ playrestaurants.com Tel: +971 4 336 4444 www.h-hotel.com

THEY say variety is the spice of life and PLAY – the hot new restaurant in Dubai’s luxury hotel – has plenty of it.

Situated on the hotel’s 36th floor, this place is colossal, with lounge-style tables and views of Dubai to die for.

In what is a huge coup for PLAY the head chef is none other than the multi award-winning Reif Othman, ex-Regional Executive Chef of Zuma Restaurants for Dubai, Abu Dhabi and Istanbul and he’s created a menu to tantalise the taste buds from all angles.

In keeping with the ‘PLAYful’ spirit of the restaurant, the concept is based on sharing with the cuisine labelled as ‘Mediterrasian’ – a fusion of

Mediterranean and Asian. But you would be surprised how many different types of dish this covers.

Steamed edamame beans and seafood gyoza sit side by side with ‘snails in the garden’ (snails in lime shallot butter and parmesan soil) and oscietra caviar on the small appetizers menu.

On the small plates selection there’s raw wagyu beef carpaccio and loch fyne salmon fillet alongside tempura rock shrimp and wild mushroom risotto while a mouthwatering selection of steaks and other grill options sit comfortably with a range of fresh, expertly crafted sushi and sashimi.

Don’t be fooled into thinking this is a

case of ‘Jack of all trades, master of none.’

There is a shared theme of creative flair and the unmistakable stamp of Chef Othman’s brilliance running throughout every dish on the menu. Therein lies the greatest triumph of PLAY – the seamless fusion of East and West with ingredients and dishes put together in a way that suggests they were made to be together.

The serving staff are extremely knowledgeable on the menu – another big plus – and our waitress gave us some great recommendations.

We opted for an exploration of the healthier choices on the menu. For starters we tried the tuna and salmon tartare, and some beautifully presented

Comptoir 102

Food and fashion with A conscience

COMPTOIR 102.

Contact: Tel: +971 4 385 4555 Email: contact@comptoir102.com

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spicy tuna ‘uramaki’ sushi and Japanese snapper sashimi – all inventively presented and deliciously fresh.

For mains we opted for a twist on black miso cod which came on skewers and was a mixture of grilled and fried fish (the fried fish was in breadcrumbs - slightly naughty but come on, we did our best!).

We fell off the wagon somewhat with the dessert of chocolate pistachio bar and ice cream (like a deconstructed Snicker) and it was worth it! The mains and dessert were both exceptional.

Whether it’s a healthy meal or an indulgent adventure, with Eastern flavour or Mediterranean PLAY has all the bases covered.

A WONDERFULLY tranquil Bohemian-style organic cafe and concept store in the Jumeirah Beach area of Dubai.

The menus are produced with a locally based nutritionist, who creates each element with organic, fresh and locally sourced ingredients. Whether you are looking for raw, vegan or gluten-free options, Comptoir 102 ensures that each bite will keep you wanting more of the fresh flavours that excite your palette. There’s a lovely vibe to this place with people enjoying lazy brunches with friends, reading or working on their laptops. The food is delicious, fresh and healthy. When finished eating you can browse the store and unearth a one-of-a-kind trinket or a piece of local art or fashion.

SPA

ROYAL RELAXATION AT ORCHID PALACE

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N THE midst of a typically hectic week at SFME Towers; phones ringing, keyboards tapping, blood vessels bulging and hair rapidly greying, an email flashes up in my inbox that instantly captures my attention.

“The Thailand-based Orchid Palace Wellness Spa has announced the opening of its first Dubai wellness sanctuary to be located at the Yassat Gloria Hotel & Apartments on Sheikh Zayed Road and we’d like to invite you to come and try the signature Orchid Aroma Bliss massage.”

Now, when you’re in the middle of a bustling production office, fervently trying to finish off the latest edition of your magazine as the deadlines creep ever closer and the hackles continue to rise, and you pause for a moment to evaluate key words such as ‘wellness’, ‘sanctuary’, and ‘bliss’, your body becomes instantly soothed before you’ve even set foot in the place. Would I like to go? Yes....yes of course I would!

But would the reality match up to the evocatively worded marketing?

I arrive 10 minutes late for my appointment due

to a combination of work, traffic, and ‘directional challenges’ so my stress levels are suitably soaring.

But the tranquil chiming music that welcomes me as I enter the bedecked, ornately decorated reception area immediately brings them down a couple of notches and the wide smiles of the waiting team of staff make that wrong turn en-route seem like a fading memory.

Luckily the spa has 17 treatment rooms for males and females with four for couples, and an army of skilled therapists, many of whom are from Thailand where massage therapy is a staple of life, so my tardiness does not appear to be a problem.

I’m shown to the room where there are showers available should I wish to take one. Having already taken liberties with my appointment time, I decide it would be wise to get straight down to it so I politely decline. As I get myself prepared on the massage table the first thing that strikes me is that it is heated – that’s a new one for me and I must say, a very nice touch, as it were. I feel relaxed and a little sleepy already and the main event hasn’t even begun yet!

The massage itself proves to be exactly what it says on the tin, ‘bliss’. Expertly skilled hands kneed away the tension and knots, utilising aromatic oils and targeted trigger-point techniques. It’s a dual assault on the senses – touch and smell – and I’m helpless to stop myself drifting off on more than one occasion.

The session concludes with a calming head massage after which it’s a job just to get myself up off the bed and ready to leave. I could stay all evening.

The Orchid Palace Wellness Spa also boasts a Hamman, along with steam and sauna facilities while there is the usual range of facials, body scrubs and wraps available that you would expect from a 5-star facility like this.

I didn’t try any of the above, but what I can say with absolute certainty is that the Orchid Aroma Bliss massage was one of the best I’ve ever had.

The Orchid Palace Wellness Spa is on the 8th floor of the Yassat Gloria Hotels and Apartments, Sheikh Zayed Road, Dubai. Tel: +971 4 381 8888.

E-mail: info@yassatgloria.com SFME

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WIN

ADIDAS CHAMPIONS LEAGUE BODY CARE COLLECTION adidas is giving you the chance to get into the UEFA Champions League spirit with this fantastic competition. If you can answer one question about last year’s final, you will have the opportunity to win one of 10 goodie bags worth 200AED each that contain the latest Champions League Collection of body care gear, as well as innovative performance products like the new Climacool Anti-Perspirant. Give the question a go and see if your sporting knowledge will be rewarded.

QUESTION Which country is Barcelona’s all-time leading UEFA Champions League scorer, Lionel Messi, from?

• Brazil • Argentina • Spain Send your answers to competitions@sportandfitnessme.com with your name and address.

You can also enter via our social media platforms • Facebook (www.facebook.com/sportandfitnessme) • Twitter (twitter.com/SFME_Mag)

ADIDAS INTRODUCES NEW CLIMACOOL ANTI-PERSPIRANT GET READY FOR PERFORMANCE IN MOTION adidas’ new climacool anti-perspirant contains smart technology that cools you down and keeps moisture under control.

This innovative adidas anti-perspirant will keep you fresh and dry but also adapts the same freshness benefits as the climacool apparel. Its high-strength technology contains fresh capsules activated by movement.

As your day becomes more intense, friction and humidity cause these capsules in the spray to burst giving you a new boost of freshness to keep you going. The instant refreshing charge of fragrance is generated by the contrast between the free oils in the formula and the citrus fragrance released by the capsules when they burst. This initial burst of freshness is just the beginning because the harder you go the better it works.

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CELEBRITY WORKOUT

Ultimate Tennis workout

FOR STRONG ARMS Wrist and Forearm Curls

Sit on a bench, holding a light barbell with both your hands shoulderwidth apart, palms up, elbows on thighs, wrists just above knees. Flex your wrists up, then down. Do 10 reps. Turn palms down on bar and repeat, flexing wrists up, then down. Do 10 reps.

Alternating Dumbbell Bench Press

Lie face-up on a bench, with knees bent, holding a dumbbell in each hand, with your hands lifted towards the ceiling. Bend right elbow down to shoulder level, lowering dumbbell toward chest; lift up. Repeat on left.

Do 20 reps, alternating sides each time.

FOR POWERFUL LEGS Clock Lunges

Stand with your feet hips-width apart, holding a medicine ball in front of your chest with both hands. Lunge forward with your right leg, bending right knee 90 degrees. If you were standing in the centre of a clockface, this would be 12 o’clock; push back up to standing. Repeat, facing forward but lunging diagonally to 2 o’clock, then 3 o’clock, 4 o’clock, and lunging in reverse to 6 o’clock. Reverse pattern back to start. Switch legs and repeat the series on your left side, going in a counterclockwise direction.

Single-Leg Dead Lift

Stand with feet hips-width apart, holding a barbell or dumbbells in both hands. Lift right foot slightly behind you. Keeping left knee relatively straight and back flat, hinge forward from hips, lowering weight down toward the floor in front of you. Slowly rise to stand. Do 10 reps. Switch legs and repeat.

FOR A SOLID CORE Russian Twist

Sit on the floor, with knees bent and feet flat, holding a medicine ball or dumbbell with both hands in front of your chest. Lean back slightly and lift feet off floor. Keeping knees as still as possible, rotate your torso from side to side, tapping weight on floor beside you each time. Do 20 total reps (tapping 10 times on each side).

Medicine-Ball Slams

Stand with feet shoulder-width apart, holding a non-bouncing medicine ball (a “dead” ball) overhead. Pivot to the right and bend knees as you slam the ball down to the floor. Squat down to pick up the ball, bring ball back overhead, and repeat slam to left. Do 20 reps total (10 on each side).

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FITNESS FIRST

SPARTAN SUCCESS The XDubai Spartan Race Presented by Etisalat and powered by Fitness First witnessed new challenges and recorded milestone achievements.

NEWS LISA SCOTT-LEE's FAME ACADEMY

Z&M doing it the natural way

Brand New Club Opens in Bahrain

TUFF FACTS YOU SHOULD KNOW

member stories

The former member of pop group Steps is now based in Dubai where she is helping kids on their way to stardom.

Over the last ďŹ ve years, gym users have changed the way they exercise and have demanded more natural supplements.

Fitness First ME has opened a huge new 1,900 square metre gym in the Kingdowm of Bahrain.

Master Trainer Nathan Brown reveals some useful facts about the TUFF training programme to help you on your way.

Inspiring transformation stories from two Fitness First members who have turned their lives around.

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LISA SCOTT-LEE HELPING KIDS TAKE TO STARDOM CHILDREN JUST LOVE MUSIC, SINGING AND DANCING. AS SOON AS THE MUSIC COMES ON, THEY SPRING TO LIFE. – LISA SCOTT-LEE 64

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S

HE is simply Miss Lisa to her young students but mothers and fans remember this teacher for her sensational career in the public eye. Lisa Scott-Lee was part of Steps – who were one of the most successful British dance-pop groups in the late ‘90s, selling over 20 million records worldwide and having two Number One albums in the United Kingdom. In late 2014, Lisa and her husband Johnny set up a Dubai Performing Arts Academy that has classes at a number of different Fitness First facilities in Dubai.

SFME’s Scott Grayston caught up with Lisa to find out how the Academy is going and to see if there’s a chance that Steps could delight fans and perform in the Middle East one day.

SFME: What different parts of Performing Arts do you teach at the Academy, Lisa?

LISA SCOTT-LEE: We offer singing, dancing, drama, musical theatre, hip-hop, contemporary – there’s something for everybody, regardless of ability.

Our classes are open for students from 3-18 years old so their age often determines what type of music they are passionate about.

SFME: Has teaching always been a passion of yours?

LSL: Having being in the music industry for so many years, I appreciated the training I had in London and I thought it would be great to try and pass all of this on to some of the talented kids out here in the Middle East. The youngsters are so enthusiastic and hungry

FITNESS FIRST

NEWS

to succeed that it just seemed like a natural progression for my career, to now help them.

SFME: Do you find that children’s musical interests are different in the Middle East than in England?

LSL: I haven’t noticed that many differences between their musical preferences. Children just love music, singing and dancing. As soon as the music comes on, they spring to life. The amount of fitness and health benefits from singing and dancing compared to playing on a device is remarkable.

SFME: Do you perform any Steps renditions in your classes?

LSL: Yes, we have been known to do some Steps numbers! The children often come to me and say that they have been watching all the music videos on YouTube and love certain songs or dances. It’s really flattering and nice that

a new generation enjoy the songs. I actually went to a local school recently and they wanted me to teach them Tragedy which was our first No.1 record.

To see a hundred children aged seven all learning the song and dance was great fun.

SFME: Is Tragedy the song that Steps are most remembered for?

LSL: I would say it is one of the favourites along with 5, 6, 7, 8. Whenever I am walking along the streets in Dubai or back home, I often get people shouting “Tragedy”!

SFME: Is there any chance of the pop group coming out to play in Dubai?

LSL: I would love Steps to come out and play in the Middle East. One of my dreams is actually to do a show in Dubai. We have played in incredible places around the world but never here so I’d love to see that happen.

Lisa’s Tips FOR Success ANYBODY WHO WANTS TO BE IN THE ENTERTAINMENT INDUSTRY, WHETHER IT’S MUSIC OR THEATRE, SHOULD JUST TRY AND FOLLOW THEIR DREAMS. IF THAT’S WHAT YOU WANT TO DO AND THAT’S WHERE YOUR HEART IS, A LOT OF HARD WORK AND DEDICATION IS REQUIRED BUT NOTHING IS IMPOSSIBLE AND IT’S THE BEST JOB IN THE WORLD.

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Z&M DOING IT THE

NATURAL WAY

O

VER the last five years, gym users have changed the way they exercise and have demanded more natural supplements. This motivated Zaher Moukahal to create a range of supplements that are as natural, but as effective, as possible. Many nutritional enhancements on the market are scientifically not bio-available so your body struggles to absorb them. Being a professional bodybuilder and athlete, Zaher wanted to create and develop a product that stood out in the market. He decided to call it Z&M. This supplement range is now exclusive to Fitness First gymnasiums and is making a real impact to the members.

NATURAL ALL THE WAY Zaher Moukahal, bodybuilder and founder of Z&M says: “We avoided adding the artificial elements and colouring when making this supplement range to produce the cleanest and most natural product.

The public, in the past five years, have started wanting to be healthier and have switched to organic food and drinks so this option should

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also be available in terms of nutrition and supplements. We decided to work exclusively with Fitness First and supply them because they understand the product and they see how beneficial this type of supplement can be, compared to others. Our protein isn’t just made for bodybuilders, it can have an effect on all types of gym users.”

ONE OF A KIND There are quite a few products that are unique and stand out in the Z&M range. You can get Milk Thistle which helps clean people’s liver. It has artichoke abstract added to it that makes it cleaner and more effective when people who are binge drinkers or who are smokers want to freshen up their liver.

They also have Skinny Water that is a healthy and revitalising alternative to drinking energy drinks that are high in sugar. This drink is infused with some natural flavours and contains chromium that helps people control their blood sugars and prevents cravings.

It also has electrolytes so it is perfect for hydration.

Garlic capsules will be coming out soon and also a vegetarian and vegan protein.

FITNESS FIRST

NEWS

REACTION “I have been using the products for a while now and I feel like I am reaping the benefits. Ever since I have been taking these supplements, my speed of recovery has certainly improved and I generally feel better about myself. The thing I love most about the Z&M range is how natural but also how good it all tastes. I am on a low-card diet so this brand fits in very well with my diet and contains fat burners and is high in protein. You can taste the difference from other brands of supplements because protein mixes very well. I usually add avocado and other fruit to make it fill my appetitive but I don’t need to with Z&M. In addition, it’s amazing how expansive the range is. Can’t wait to see what they add to it next.”

“The reaction to Z&M products and Skinny Water has been fantastic so far. We’ve had a broad spectrum of people taking it who have all had excellent results. It’s really pleasing to see it all doing so well.”

ANDREW PICKEN, Nutritionist

CLARITA DE QUIROZO, Gym fanatic and model

Z&M SUPPLEMENTS AND SKINNY WATER CAN BE PURCHASED AT YOUR LOCAL FITNESS FIRST IN THE UAE. JUST ASK AT THE RECEPTION.

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FITNESS FIRST

NEWS

Brand New Club Opens in Bahrain R

eiterating its commitment towards bringing in world class facilities coupled by fitness innovation; Fitness First Middle East has launched its fourth club in the Kingdom of Bahrain.

The new premium club is spread across 1900 square metres and is located at Juffair Mall. The club is kitted out to offer premium facilities, best-in-class exercise equipment and a great environment to workout and unwind. The expansive facility also features group exercise and spinning studios, a Core Juice Bar, freestyle, free weights and strength area with the latest functional training equipment as well as the revolutionary, multi-functional Synergy 360 training system and Escape Octagon Olympic Lifting platform.

Members can opt for personal training by world-class, internationally certified fitness trainers and enjoy the energetic group

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exercise sessions offering a wide range of Les Mills classes such as Bodycombat, Bodypump, Bodyattack to name a few and ever popular Zumba and more. After an exhilarating workout members can also avail of the luxurious changing rooms with steam, sauna and a relaxation area.

The facility is complete with an exclusive member’s lounge offering free wi-fi wireless internet and complimentary drinks.

Fitness First Middle East Chief Operating Officer, George Flooks said: “Fitness plays a big role in people’s lives today and as a leading provider of innovative fitness solutions, the onus is on us to make the facilities available and encourage everyone to follow a disciplined exercise regime and nutrition plan. In addition, the demand for professional, guided exercise routine is on the rise in Bahrain we realise the need for expanding our network and offering.”

TUFF FACTS YOU SHOULD KNOW…

BY NATHAN BROWN, MASTER TRAINER THE TRUE ESSENCE BEHIND TUFF At a glance it’s a physically TUFF class, excuse the pun!

However it’s also a truly psychologically challenging workout where you simply need to switch up another gear, dig deep and find the courage even before the class starts. The true essence behind TUFF is that our bodies become the machines; we do all the physical effort which requires squatting, bending, pushing, pulling, twisting, lunging and locomotive movement patterns known as the seven primal movements.

These are movements that we use in day to day life and everyone who is able and injury-free should be able to execute them. In addition the ‘effort factor’ is timed with short intervals and even shorter recovery periods and then a cross mix of weight training using barbells and integrated body movements that are predominately functional.

PROGRESSION VS REGRESSION The terms ‘functional’ and ‘HIIT’ (High intensity training) have been the big buzz words for some time now and TUFF has been creating that same feel

good factor for the past four years. Due to the short intervals and the combination of using compound weight training movements, TUFF needed to accommodate more ‘regression vs progression’ options if it was going to accommodate all members.

As a TUFF coach you are taught to engage and interact with members when it comes to workload and technique safety - we do this by setting the movement on stage first, before we assist on the floor and rove the studio helping coach technique safety.

At this stage there is only one other class that offers the following formula of progression and regression, which is yoga.

a variety of tempos to suit everyone and we employ one of the top residential DJs in Dubai who plays only music less than three years old meaning everyone is familiar with the beats.

TIME BASED MUSIC TUFF is a time based workout using a variety of music tempo speeds to enhance the workout. At one stage TUFF was based upon how many reps you could do within a 45 sec time frame, which meant going faster than the music or simply being able to try and stay on the beat for as long as you can. Now we use

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FITNESS FIRST

NEWS

Fitness First partners with Spartan Race

T

HE XDubai Spartan Race Presented

by Etisalat and powered by Fitness First witnessed new challenges and recorded milestone achievements in Dubai recently.

The ‘World’s Best Obstacle Race’, that made its Dubai debut last year, attracted over 5,000 participants from around the world who came to test their endurance against a range of obstacles, including the famous Rolling Mud, Rope Climb, Slip Wall, Spear Throw, Fire Jump, Tire Flip and many more.

With 130 events in 21 countries and six continents, Spartan is the pioneer of modern obstacle races, which have become the fastest growing participator sport in the world.

Their mission is to make obstacle course racing a global lifestyle and an Olympic sport.

In line with Fitness First’s vision to inculcate discipline and passion for fitness, Spartan races encourage a new level of fitness and competitive spirit. While they do offer elite heats, Spartan Races are for athletes of all levels and

abilities and the goal is to attract people away from their couches into the great outdoors and inspire them to lead a fitter, healthier life.

Rayyan Yacob Agha, MENA Managing Director, Spartan Race said: ‘’We have witnessed first hand how Spartan can change lives and give people the motivation they need to achieve a new level of fitness and wellbeing.

“Taking part is an incredible experience and the majority of participants catch the ‘Spartan Bug’ after experiencing the race only once.

They keep coming back time and again with a determination to improve their performances.

“Dubai’s desert terrain offers a particularly exciting opportunity for athletes to test their skills in a unique environment and last year’s race attracted a number of elite competitors from Europe and the US.’’ The expert trainers at Fitness First helped the participants with their training and enabled them to redefine their limits by giving weekly workout sessions specially designed for the Spartan Race.

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FITNESS FIRST

NEWS

Working my way to fitness MEMBER’S NAME: SYED ADNAN

TRAINS AT: FITNESS FIRST OASIS CENTRE

I got employed by Fitness First in January 2013 as an Accountant. I used to workout but not on a regular basis.

Like many, I wanted to achieve and do many things but was just thinking and not acting upon it. When I joined the company, I met some amazing people who truly inspired me to make my dreams a reality.

Inspiration In 2014 we received a message from our COO Mr George Flooks. That was the time when he was participating in the Dubai international Triathlon, which motivated me to participate in the competition.

Training I enjoy running but I was never serious about it so I decided I needed a trainer to help improve my cardio.

This is when my boss, Mr. Susheel Agal (Finance Head at Fitness First), who is an avid runner, trained me for a long distance run and helped me out with a nutrition guide. We used to run three times a week and would clock up around 35 to 40 kilometers a week.

Competition In November 2015 I participated in the Dubai International Triathlon for the Fitness First team and

also completed the Half Marathon when the sun had reached its peak in 2 hours 19 minutes. This was a tough test for me as I am 5’8” tall and at this point weighed 87kgs. However this didn’t affect my determination. In February 2016 I did the RAK Half Marathon after losing five kilograms and finished it in 2 hours 9 minutes. Now my next aim is to do a full marathon by the end of this year.

Balance between work and workouts I have a desk job and when I decided to participate in the Half Marathon I knew I had to make changes to my lifestyle, so I can manage my work and training.

The first thing I did was watching TV only during weekends, which evidently put an end to late night binge-watching and incessant snacking! I altered my sleeping pattern to get the most out of every day.

I started going to bed at 9:30pm and waking up at 5.0am. By doing this and being disciplined, I could hit the gym at 6.0am for two hours of training and then go to the office. The most common excuse that that we come up with is that we don’t have time but I think it is all about setting priorities. The decisions you make and priorities you set shape your future.

We can definitely find some time to invest in the

gym and save time on the visits to the hospitals. In addition, regular exercise helps you to perform better in the office making you feel alert and sharp, which energises your day.

Attitude Change Another major change that I can feel is the positive attitude that has developed in me. When you workout, every extra mile you run or additional rep you perform, does not only make you feel strong physically but mentally, too. So stop thinking and start acting. You are stronger than you think you are.

You just have to believe in yourself and when you feel like giving up, remind yourself of what are you training for.

How Fitness First aided my Muscular Dystrophy MEMBER’S NAME: ALI SHAREEF TRAINER’S NAME: GIJO VARGHESE TRAINS AT: FITNESS FIRST SAFEER MALL

MY journey through muscular dystrophy has been a challenging one. It started back in 2009. I was overweight and most people thought it was my weight that played an important role in my inability to walk and climb up ledges, stairs, etc.

I suddenly started to feel weak and unable to walk much. As time passed by, my weight increased and my condition worsened.

After visiting many neurologists, I was diagnosed with Limb Girdle Muscular Dystrophy Type 2B in April 2014. At this point, I was bound to a wheelchair and couldn’t climb or even get up from places.

I needed somebody for support all the time because I couldn’t even get up off a toilet seat. Also, the fear of me slipping and falling was a huge concern.

My weight gradually increased to 125 kilograms and soon I went through physiotherapy.

The journey with the physiotherapist in June 2014 was very painful and tiring as my limbs and thigh muscles were too weak to function. I eventually decided to give it my all and after about a month of physiotherapy, things turned out to slowly work out. It was in March 2015 when I was weighing 114KGs, I decided to fix my eating habits. I then joined

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Fitness First in June 2015 and started my workouts weighing 108KGs. When we first started my workout, my PT, Gijo Varghese, did an excellent job of not pushing me too much and it was done in a ‘one day on, one day off ’ format. As the days went by, our workouts got more intense. I also started doing exercises where I would have to push myself against a force pulling me back.

This was mainly done to strengthen my thigh muscles as that is where the condition had affected me. I also began to build strength in my limbs by lifting dumbbells. Other machines that are designed to help build overall strength in my body were introduced into my workouts to help push my body more.

Once I had gained enough strength, Gijo and I decided to make every alternative day a cardio day.

Over time, Gijo gave me more rigorous workouts such as: carrying weights while walking around and resistance practice using a stretch band. Another important aspect Gijo focused on throughout our sessions was helping me build enough strength to lift myself up so that it would be easier to get up from lower sitting positions.

Initially, when we started our sessions,

my limbs were not strong enough to lift me up. For a while, I would try my best to get up from a bench and sit back down and repeat. As a month or two passed by, Gijo decided it would be best to take it one step further and use a lower bench. Gijo pushed me even further and decided that I will no longer use any support and will now get up from the floor alone. This was definitely the hardest challenge I had ever faced in our sessions, mainly due to the fact that I was no longer confident of getting up from the floor alone. Despite all this, Gijo still persisted and pushed me to get up, which was eventually achieved with minor support and then no support at all. This was, of course, excruciating at the time but with Gijo constantly encouraging me and giving me all the physical and mental support, I managed to overcome the fear of sitting and getting up.

As of today, I weigh 82KGs and have made tons of improvements and feel much happier. I have to thank the great people at Fitness First, especially Gijo, for pushing me and encouraging me whenever I had doubts or fears.

Just because MD got the best of me at one point, I eventually found

Before: 108KGs Now: 82KGs the courage and dedication to start fixing myself. I was tired of being pitied, needing constant support and I was always worried about catching more health-related problems, such as diabetes or high cholesterol and blood pressure.

To everyone out there suffering from MD, don’t give up hope. Of course things are not easy for people like us but we can all improve other aspects of ourselves if we have one fault. The journey is never easy. All you need is hope and positivity.

All this was achieved for me when I decided to join Fitness First.

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‫‪TRAINER‬‬

‫‪ .١‬ﺗﺪﺭﻳﺐ ﺟﺬﻉ ﺍﻟﺸﺠﺮﺓ ﺍﻟﺒﺪﻧﻲ )‪(LOG PT‬‬

‫ ‬ ‫ ‬ ‫بدىى«‪ .‬مع قضيب رفع‬ ‫يعىى الحرفان ‪» PT‬تدريب ‬ ‫ ‬ ‫أولمىى أو كيس رمل أو قضيب ‪ ،VIPR‬يمكننا‬ ‫أثقال ‬ ‫ ‬ ‫الكتفںى والجذع‪.‬‬ ‫إعادة تعريف مفهوم تدريبات‬

‫‪ ٥‬مجموعات من ‪ ١٠‬مرات‬ ‫ أمسك بجذع الشجرة‪ ،‬ثم قم بالتبديل من عىل‬‫كتف إىل ‬ ‫االخر ‬ ‫عرس مرات‪ .‬بعد ذلك‪ ،‬أمسك الجذع‬ ‫‪£‬‬ ‫ ‬ ‫فوق رأسك‪ ،‬ونفِّذ عرس رفعات مع التقرفص‪ .‬اسرىح‬ ‫لمدة ‪ ٣٠‬ثانية وعاود التدريب مرة أخرى‪ .‬تذكر أن‬ ‫القوة والثبات يأتيان من منطقة الجذع‪.‬‬

‫ ‬ ‫البدىى )‪(LOG PT‬‬ ‫تدريب جذع الشجرة ‬

‫‪ – ٢‬ﺍﻷﻟﻌﺎﺏ ﺍﻟﺠﻤﺒﺎﺯﻳﺔ‬

‫االثقال‪ ،‬وال توجد أي مشكلة‪ .‬من هنا بدأ ¶‬ ‫االساسيات‪ .‬ال توجد حاجة إىل ¶‬ ‫نعود إىل ¶‬ ‫االمر كله‪.‬‬ ‫ ‬ ‫وتحسںى القوة وخفة الحركة‪.‬‬ ‫يتم اختبار وزن الجسم والتنسيق لحرق السعرات الحرارية‬ ‫ ‬ ‫‪ ٤‬مجموعات بال راحة‬ ‫‪ ٥‬سحبات للجسم صعو ًدا )عقلة(‬ ‫•‬ ‫ ‬ ‫جاهزا بعد(‬ ‫الركبتںى إن لم تكن‬ ‫‪ ٢٠‬ضغطة )باالعتماد عىل‬ ‫•‬ ‫ً‬ ‫‪ ٥٠‬وثبة فتح وضم‬ ‫•‬

‫سحبات للجسم صعو ًدا )عقلة(‬

‫‪ ٢٠‬ضغطة )باالعتماد عىل ‬ ‫الركبتںى إن لم تكن جاه ًزا بعد(‬

‫‪ – ٣‬ﺍﻟﻘﺘﺎﻝ‬

‫استعد ¶الداء مهمة من العيار الثقيل‪ .‬زود ¶‬ ‫ ‬ ‫لتحسںى قدرتك‬ ‫االحمال‬ ‫ِّ‬ ‫ ‬ ‫تحسںى قدرة‬ ‫عىل التحمل وثباتك‪ .‬ستعمل هذه التمارين عىل‬ ‫ ‬ ‫ ‬ ‫الحںى ذاته ‪ ُ £‬‬ ‫وىڡ ‬ ‫سرىيد قوتك‬ ‫جهازك‬ ‫التنفىس وقلبك عىل التحمل‪ ،‬‬ ‫ ‬ ‫برفع ¶‬ ‫االثقال‪.‬‬ ‫‪ ٦‬مجموعات من ‪ ٦‬مرات‬ ‫أولمىى‪ ،‬أو قضيب‬ ‫•‬ ‫الرفعات المميتة )قضيب رفع أثقال ‬ ‫بفتحة وسطى‪ ،‬أو كيس رمل(‬ ‫‪ ٤‬مجموعات من ‪¤ ٤٠٠‬مرى‬ ‫االثقال ¶‬ ‫جولة سرى مع حمل قضبان رفع ¶‬ ‫االولمبية )القضبان‬ ‫•‬ ‫ ‬ ‫¶‬ ‫االولمبية أو قضبان ‪(VIPR‬‬ ‫أتمىى أن تكون قد استمتعت بالتمارين العسكرية وأن تتمكن ¦‬ ‫ ‬ ‫االن من بدء‬ ‫تنفيذ بعض منها ىڡ روتينك اليومي ‪¤‬‬ ‫حىى تصبح الئقًا بدن ًيا ­الداء مهامك!‬ ‫ ‬

‫الرفعات المميتة‬

‫سرى مع حمل قضبان رفع ­االثقال ­االولمبية‬ ‫جولة ‬ ‫‪SFME‬‬

‫‪٧٤‬‬

‫ ‬ ‫مارتيرى‬ ‫بقلم‪:‬دانيال‬ ‫مدرب شخصي‬ ‫قرية معرفة فيتنس فيرست‬

‫ﺻﻨﺎﻋﺔ ﻋﺴﻜﺮﻳﺔ‪:‬‬ ‫ﺣﺴﻦ ﻟﻴﺎﻗﺘﻚ‬ ‫ﱢ‬ ‫ً‬ ‫ﺗﻠﺒﻴﺔ ﻟﻠﻮﺍﺟﺐ‬ ‫ﺍﻟﺒﺪﻧﻴﺔ‬ ‫ال‬

‫يحقق أداء نفس التدريبات والتمارين أسبو ًعا بعد آخر نتائج جيدة‪ .‬كما أن هذا يصيب‬ ‫­‬ ‫­‬ ‫يتغرى‬ ‫االشخاص ‪À‬‬ ‫باالحباط بسبب تكرر االعمال واتسامها بالملل‪ ،‬لكن هذا كله يمكن أن ‬ ‫­‬ ‫‪¤‬‬ ‫ونظرا الن كل‬ ‫الىى كانت موجودة منذ سنوات‪.‬‬ ‫ً‬ ‫إذا ما أضفت بعض التمارين البسيطة ‬ ‫مفاهيم أو أساليب التدريب تقري ًبا تنبع من الروتينات العسكرية‪ ،‬يمكننا‪ ،‬بل ينبغي علينا‪،‬‬ ‫تبىى بعض التمارين ­‬ ‫ ‬ ‫ ‬ ‫لتحسںى تدريباتنا وتعزيز نتائجنا‪.‬‬ ‫االساسية‬ ‫ ‬ ‫­‬ ‫قد تبدو هذه »التمارين االساسية« بسيطة‪ ،‬لكن يُرجى االنتباه إىل أنها ترد من أشخاص‬ ‫‪¤‬‬ ‫ممشوىڡ القوام‬ ‫يعتمدون عىل القوة ويُك ِّيفون أنفسهم ال ­الن يكونوا أصحاء ومشدودين‬ ‫ ‬ ‫فحسب‪ ،‬إنما ً ­‬ ‫ثم‪ ،‬فكفاءتها ُمثبتة ما من شك فيها‪.‬‬ ‫أيضا الن يبقوا عىل قيد الحياة‪ .‬ومن َّ‬ ‫جرب إدخال بعض هذه التمارين عىل روتينك ‪¤‬‬ ‫حىى تحظى بنتائج نهائية فائقة‬ ‫ِّ‬

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‫‪SFME‬‬

‫شاهد الفيديو هنا‬ ‫‪¤‬‬ ‫اشرىك ىڡ قناتنا عىل‪YouTube‬‬

‫‪www.youtube.com/SFMEMagazine‬‬

‫‪FITNESS FIRST‬‬

‫‪NEWS‬‬

‫ ‬ ‫المتمرىة‬ ‫اللياقة البدنية‬ ‫فيتنس فرىست تفتتح صالة‬ ‫ ‬ ‫‪¤‬‬ ‫الىى تمتد عىل مساحة ‪ 1900‬م‪ 2‬ىڡ البحرين‬ ‫ ‬

‫ ىڡ إطار تعزيز ‪ £‬‬ ‫الرىامها الستقدام أفضل المرافق‬ ‫ ‬ ‫واالبتكارات ىڡ عالم اللياقة البدنية‪ ،‬افتتحت فيتنس‬ ‫‪Ú‬‬ ‫الرسق ¶‬ ‫ فرىست ‬ ‫االوسط‪ ،‬أحد أبرز العالمات التجارية‬ ‫ ‬ ‫ ىڡ عالم اللياقة البدنية‪ ،‬ناديها الرابع ىڡ مملكة‬ ‫البحرين‪.‬‬ ‫ ‬ ‫المتمرى الجديد الممتد عىل مساحة ‪١٩٠٠‬م‪٢‬‬ ‫يقع النادي‬ ‫تجهرىه بمرافق ‬ ‫الجفرى مول‪ ،‬وقد تم ‬ ‫متمرىة‬ ‫ ىڡ‬ ‫ ‬ ‫¶‬ ‫ومعدات تدريب رياضية هي االفضل من نوعها‬ ‫‪£‬‬ ‫واالسرىخاء‪.‬‬ ‫توفرىه لبيئة مالئمة للتدريب‬ ‫‪Ú‬‬ ‫باالضافة إىل ‬ ‫كما يقدم النادي ضمن مرافقه الواسعة التمارين‬ ‫الجماعية وصاالت الدراجات الثابتة وركناً مخصصاً‬ ‫للعصائر ومنطقة مخصصة للتمارين الحرة ¶‬ ‫ولالوزان‬ ‫الحرة وتقوية العضالت والمزودة بأحدث معدات‬ ‫باالضافة إىل وحدة التدريب الثورية‬ ‫التدريب الوظيفية ‪Ú‬‬ ‫متعددة الوظائف ‪ Synergy٣٦٠‬ومنصة رفع ¶‬ ‫االثقال‬ ‫¶‬ ‫االولمبية‪. Escape Octagon Olympic Lifting‬‬ ‫¶‬ ‫شخىص‬ ‫كما يمكن لالعضاء الحصول عىل تدريب‬ ‫ ‬ ‫ ‬ ‫مدربںى معتمدين عالمياً ىڡ مجال‬ ‫متخصص عىل أيدي‬ ‫اللياقة البدينة واالستمتاع بجلسات التدريب الجماعية‬ ‫‪£‬‬ ‫‪£‬‬ ‫ ‬ ‫الىى‬ ‫والىى تقدم مجموعة واسعة من برامج ‘لرى ميلز’ ‬ ‫ ‬

‫تتضمن صفوفاً مثل بودي كومبات )‪(Bodycombat‬‬ ‫وبودي بامب )‪ (Bodypump‬وبودي أتاك‬ ‫باالضافة‬ ‫)‪ (Bodyattack‬عىل سبيل المثال ال الحرص‪Ú ،‬‬ ‫الرىامج‪ .‬ويمكن‬ ‫إىل تمارين الزومبا‬ ‫وغرىها من ‬ ‫الشهرىة ‬ ‫ ‬ ‫¶‬ ‫لالعضاء بعد جولة من التمارين المرهقة االستمتاع‬ ‫بالعديد من المرافق الراقية مثل غرف تبديل المالبس‬ ‫الفاخرة والركن الخاص بالساونا وحمام البخار ومنطقة‬ ‫االسرىخاء‪ .‬وتكتمل هذه المرافق مع صالون ¶‬ ‫‪£‬‬ ‫االعضاء‬ ‫‪£‬‬ ‫ ‬ ‫الخاص الذي يوفر خدمة االنرىنت والمرسوبات‬ ‫المجانية‪.‬‬ ‫وبهذا الخصوص أعرب جورج فلوكس‪ ،‬مدير العمليات‬ ‫ ىڡ فيتنس فرىست ‬ ‫الرسق االوسط قائال ً‪" :‬تلعب اللياقة‬ ‫البدنية هذه ¶‬ ‫ ‬ ‫ ‬ ‫االيام دوراً هاماُ ىڡ ىڡ حياة الناس‪،‬‬ ‫ ‬ ‫توفرى حلول اللياقة البدنية المبتكرة‪،‬‬ ‫وبصفتنا رواداً ىڡ ‬ ‫فمن واجبنا ‬ ‫تأمںى مستلزمات اللياقة البدينة وتشجيع‬ ‫الجميع عىل ‪£‬‬ ‫ ‬ ‫االلرىام بخطة تغذية ونظام تمارين‬ ‫وباالضافة إىل ذلك فإن ازدياد الطلب‬ ‫منضبط‪Ú .‬‬ ‫للحصول عىل أنظمة تمارين ‪£‬‬ ‫احرىافية وموجهة ىڡ‬ ‫مملكة البحرين جعلنا ندرك حاجتنا إىل توسيع شبكتنا‬ ‫وطرحنا ىڡ المنطقة"‬

‫‪SFME‬‬

‫‪٧٦‬‬

‫ﺷﺮاﻛﺔ ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ‬ ‫ﻣﻊ ﺳﺒﺎق ‪SPARTAN RACE‬‬ ‫ﻟﺘﺤﻘﻴﻖ ﻣﺰﻳﺪ ﻣﻦ اﻟﻨﺠﺎح‬ ‫شهد سباق ‪ XDubai Spartan Race‬الذي تقدمه رسكة‬ ‫ ‬ ‫دىى‬ ‫اتصاالت وترعاه أندية فيتنس فرىست‪ ،‬الذي أُقيم ىڡ ‬ ‫مؤخرا‪ ،‬تحديات جديدة وإنجازات بارزة ُمسجلة‪.‬‬ ‫فقد ًجذب "سباق العوائق ¶‬ ‫االفضل ىڡ العالم"‪ ،‬الذي أُقيم‬ ‫للمرة ¶‬ ‫االوىل ىڡ دىى العام ‬ ‫الماىص‪ ،‬ما يزيد عن ‪ ٥٠٠٠‬مشارك من‬ ‫ ‬ ‫ ‬ ‫جميع أنحاء العالم الختبار قوة تحملهم لمجموعة من العوائق‬ ‫‪£‬‬ ‫الىى من بينها التدحرج عىل ‬ ‫الطںى‪ ،‬وتسلق الحبال‪ ،‬ورمي‬ ‫ ‬ ‫الكثرى‬ ‫ها‬ ‫وغرى‬ ‫ات‪،‬‬ ‫ر‬ ‫طا‬ ‫اال‬ ‫وتحريك‬ ‫ان‪،‬‬ ‫النرى‬ ‫فوق‬ ‫والقفز‬ ‫الرمح‪،‬‬ ‫‪Ú‬‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫الشهرىة‪.‬‬ ‫من السباقات‬ ‫ ‬ ‫ ‬ ‫ائدا ىڡ سباقات العوائق الحديثة‪،‬‬ ‫ر‬ ‫بكونه‬ ‫‪Spartan‬‬ ‫يتمرى سباق‬ ‫ً‬ ‫بفضل تنظيم ‪ ١٣٠‬حدثًا ىڡ ‪ ٢١‬دولة وست قارات‪ ،‬حيث أصبح‬ ‫السباق ¶‬ ‫ ‬ ‫ ‬ ‫انتشارا ‬ ‫المشاركںى عىل مستوى‬ ‫الرياضيںى‬ ‫بںى‬ ‫االرسع‬ ‫ً‬ ‫العالم‪ .‬وتتمثل مهمتهم ىڡ االنتقال بسباقات العوائق الن¶‬ ‫ ‬ ‫تكون نمط حياة عالمي ورياضة أوليمبية‪.‬‬ ‫إن سباقات ‪ Spartan‬‬ ‫تتماىس مع رؤية فيتنس فرىست ىڡ غرس‬ ‫ثقافة الصحة واللياقة البدنية والشغف بهما‪ ،‬حيث تشجع تلك‬ ‫السباقات عىل مستوى جديد من اللياقة البدنية وروح‬ ‫المنافسة‪ .‬تُقدم سباقات ‪ Spartan‬جوالت ‬ ‫ومخصصة‬ ‫متمرىة ُ‬ ‫ ‬ ‫للرياضيںى عىل جميع المستويات والقدرات‪ ،‬ويتمثل هدفها ىڡ‬ ‫تشجيع ¶‬ ‫االفراد عىل النشاط وترك منازلهم والخروج لممارسة‬ ‫الرياضة للتمتع بحياة أفضل وصحة أفضل‪.‬‬ ‫االداري لمنطقة ‪Ô‬‬ ‫الرسق‬ ‫يقول ريان يعقوب أغا‪ ،‬المدير ‪À‬‬ ‫­‬ ‫االوسط وشمال إفريقيا‪" :‬لقد شهدنا بأنفسنا كيف يمكن‬ ‫¶‬ ‫ ‬ ‫ ‬ ‫وتحفرىهم‬ ‫تغيرى ىڡ حياة االفراد‬ ‫لسباقات ‪ Spartan‬إحداث ‬ ‫عىل تحقيق مستوى جديد من اللياقة البدنية والرفاهية‪.‬‬

‫‪٧٧‬‬

‫‪SFME‬‬

‫ ‬ ‫"إن المشاركة تجربة ال تصدق ويُ ‪ £‬‬ ‫المشاركںى بما يُسمى‬ ‫فںى أغلب‬ ‫"‪ "Spartan Bug‬بعد تجربة السباق لمرة واحدة فقط‬ ‫ ‬ ‫تحسںى‬ ‫ويستمرون ىڡ المشاركة مرة تلو أخرى مع إرصار عىل‬ ‫أدائهم‪.‬‬ ‫ ‬ ‫للرياضيںى‬ ‫مثرىة‬ ‫استثنائية‬ ‫فرصة‬ ‫الرملية‬ ‫دىى‬ ‫اء‬ ‫ر‬ ‫صح‬ ‫"تمنح‬ ‫ ‬ ‫ ‬ ‫الر ‬ ‫اغبںى ىڡ اختبار مهاراتهم ىڡ بيئة فريدة‪ ،‬وجذب سباق العام‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫المتنافسںى‬ ‫الماىص عد ًدا من‬ ‫المتمرىين من أوروبا والواليات‬ ‫ ‬ ‫المتحدة‪".‬‬ ‫يقول جورج فلوكس‪ ،‬الرئيس التنفيذي للعمليات لفيتنس‬ ‫الرسق ¶‬ ‫االوسط‪ ،‬بشأن تكرار ‪£‬‬ ‫ فرىست ‬ ‫اسرىاتيجية النادي ىڡ‬ ‫¶‬ ‫ ‬ ‫‪£‬‬ ‫المثرىة‪ ،‬مثل سباقات ‪:Spartan‬‬ ‫حداث‬ ‫اال‬ ‫ىڡ‬ ‫اك‬ ‫واالشرى‬ ‫التعاون‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫المشاركںى‬ ‫الكبرى من‬ ‫والعدد‬ ‫‪Spartan‬‬ ‫سباقات‬ ‫سلسلة‬ ‫"تمنحنا‬ ‫ ‬ ‫ ‬ ‫المتحمسںى ىڡ تلك السباقات منصة فريدة ‪Ú‬الظهار قدرتنا‬ ‫ ‬ ‫المشاركںى للتحديات الشبيهة بذلك‪".‬‬ ‫االبتكارية ىڡ تهيئة وإعداد‬ ‫"وكما هو الحال ىڡ سباقات ‪ ،Spartan‬نحن نتعهد بصدق‬ ‫باالرتقاء باللياقة البدنية وروح المنافسة حيث نفتح آفا ًقا‬ ‫جديدة عن طريق تجاوز سقف التوقعات‪".‬‬ ‫"تأكيدا عىل هذا التعهد‪ ،‬نحن نعد ­‬ ‫ ‬ ‫المشاركںى ىڡ‬ ‫االعضاء‬ ‫ً‬ ‫ ‬ ‫والمتحمسںى لها ىڡ ‬ ‫ ‬ ‫تحفرىهم‬ ‫تمارين اللياقة البدنية‬ ‫ ‬ ‫وتوجيههم ومساعدتهم عىل تحقيق كل ما يدور ىڡ‬ ‫أذهانهم‪".‬‬

‫‪FITNESS FIRST‬‬

‫‪NEWS‬‬

‫ردود أﻓﻌﺎل اﻟﻤﺘﺪ ّرﺑﻴﻦ‬

‫وحىى ‬ ‫“لقد استخدمت مجموعة المنتجات منذ ‪£‬فرىة ‪£‬‬ ‫االن‬ ‫وأشعر ‬ ‫أجىى ثمارها‪ .‬ومنذ ذلك ‬ ‫الحںى الذي بدأت‬ ‫كأنىى ‬ ‫ ‬ ‫تحسنت لدي‬ ‫الغذائية‪،‬‬ ‫المكمالت‬ ‫هذه‬ ‫فيه استخدام‬ ‫ّ‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫‪£‬‬ ‫حالىى‬ ‫رسعة‬ ‫التعاىڡ بدون أدىى شك وأشعر ّ‬ ‫ ‬ ‫بتحسن ىڡ ‬ ‫ ‬ ‫ ‬ ‫عموما‪ .‬‬ ‫يتملكىى ىڡ مجموعة ‪Z&M‬‬ ‫الذي‬ ‫ء‬ ‫والىس‬ ‫الصحية‬ ‫ً‬ ‫ ‬ ‫ ‬ ‫‪£‬‬ ‫الىى تحتوي عليها فضال ً عن‬ ‫هو‬ ‫ّ‬ ‫المكونات الطبيعية ‬ ‫ ‬ ‫غذائيا منخفض‬ ‫ا‬ ‫نظام‬ ‫ا‬ ‫حالي‬ ‫أتبع‬ ‫إنىى‬ ‫ائع‪.‬‬ ‫ر‬ ‫ال‬ ‫مذاقها‬ ‫ً‬ ‫ً‬ ‫ً‬ ‫ ‬ ‫¶‬ ‫الغذاىى‬ ‫وبالتاىل هذا المنتج يناسب نظامي‬ ‫الكربوهيدرات‬ ‫ ‬ ‫ ‬ ‫إىل أقىص درجة ويحتوي عىل عنارص لحرق الدهون كما‬ ‫ ‬ ‫بالرى ‬ ‫وتںى‪ .‬يمكنك الشعور بالفرق مقارنة بمنتجات‬ ‫غىى ‬ ‫أنه ‬ ‫االخرى ¶‬ ‫المكمالت الغذائية ¶‬ ‫الرى ‬ ‫وتںى‬ ‫مزيج‬ ‫عىل‬ ‫يحتوي‬ ‫نه‬ ‫ال‬ ‫ ‬ ‫¶‬ ‫وغرىه من الفواكه‬ ‫بصورة رائعة‪ .‬وعادة ما أضيف االفوكادو ‬ ‫ ‬ ‫ولكىى ال أحتاج إىل ذلك مع مجموعة‬ ‫ليكون الطعام أشهى ‬ ‫باالضافة إىل ذلك‪ ،‬من المذهل أن تعرف كم هي‬ ‫‪Ú .Z&M‬‬ ‫غنية هذه المجموعة الرائعة‪ .‬وال أطيق االنتظار ‪£‬‬ ‫حىى‬ ‫سيضاف إليها الحقًا“‪.‬‬ ‫أعرف ما ُ‬

‫"إن رد الفعل إزاء منتجات ‪Z&M‬‬ ‫ومشروب إنقاص الوزن "‪Skinny‬‬ ‫‪ "Water‬رائع حتى ‬ ‫االن‪ .‬فلدينا‬ ‫¶‬ ‫مجموعة كبيرة من االشخاص الذين‬ ‫يتناولونها قد حصلوا على نتائج باهرة‪.‬‬ ‫فمن دواعي سروري أن أرى كل شيء‬ ‫يسير على ما يرام بخصوص هذه‬ ‫المجموعة الرائعة"‪.‬‬

‫أندرو بيكن‪،‬‬ ‫اختصاصي تغذية‬

‫كالريتا دي كروزو‪،‬‬ ‫مهتمة بالرياضة وعارضة أزياء‬

‫يمكن شراء مجموعة المكمالت الغذائية‬ ‫‪ Z&M‬ومشروب إنقاص الوزن "‪SKINNY‬‬ ‫‪ "WATER‬من فرع "فيتنس فيرست" لديك‬ ‫في منطقة الشرق ­‬ ‫االوسط‪ .‬ما عليك سوى‬ ‫السؤال عنه في االستعالمات‪.‬‬ ‫‪SFME‬‬

‫‪٧٨‬‬

‫‪ Z&M‬ﺗﻨﺠﺰ اﻟﻤﻬﻤﺔ‬ ‫ﺑﻤﻜ ّﻮﻧﺎت ﻃﺒﻴﻌﻴﺔ‬

‫¶‬ ‫¶‬ ‫تغيرى طريقة ممارسة‬ ‫خرىة‪ ،‬حاول مرتادو صاالت االلعاب الرياضية ‬ ‫عىل مدار السنوات الخمس اال ‬ ‫‪£‬‬ ‫المكونات‬ ‫الىى تحتوي عىل المزيد من‬ ‫ّ‬ ‫التمارين الرياضية وزادت حاجتهم للمكمالت الغذائية ‬ ‫بأكرى قدر من‬ ‫الطبيعية‪ .‬وهذا ما دفع زاهر مكحل البتكار مجموعة من المكمالت الغذائية تتمتع ‬ ‫المكونات الطبيعية إىل جانب الفعالية‪ .‬وهناك العديد من المكمالت الغذائية المطروحة ىڡ ¶‬ ‫االسواق‬ ‫ّ‬ ‫ ‬ ‫يعاىى الجسم عند امتصاصها‪¶ .‬‬ ‫ ‬ ‫والن زاهر‬ ‫ال تتمتع بالتوافر البيولوجي من الناحية العلمية‪،‬‬ ‫وبالتاىل ‬ ‫ ‬ ‫ ¶‬ ‫العب كمال أجسام ‬ ‫‪£‬‬ ‫وقرر أن يطلق عىل‬ ‫ورياىص محرىف‪ ،‬فقد أراد مزج وابتكار منتج يرىز ىڡ االسواق‪ّ .‬‬ ‫ ‬ ‫حاليا حرصية لصالح صاالت‬ ‫منتجه اسم ‪ .Z&M‬وهذه المجموعة من المكمالت الغذائية تعد ً‬ ‫¶‬ ‫حقيقيا عىل أعضائها‪.‬‬ ‫تأثرىا‬ ‫ً‬ ‫االلعاب الرياضية »فيتنس فرىست« وقد أحدثت ً‬ ‫طبيعية بالكامل‬ ‫جاء عىل لسان زاهر مكحل‪ ،‬العب كمال ¶‬ ‫االجسام ‪£‬‬ ‫ومخرىع مجموعة ‪” :Z&M‬آثرنا عدم إضافة عنارص‬ ‫وألوان صناعية عند تصنيع هذه المجموعة من المكمالت الغذائية لنحظى بأنقى منتجات وأفضلها‬ ‫المكونات الطبيعية‪ .‬لقد دفعت الرغبة ىڡ التمتع بحياة صحية عىل مدار السنوات الخمس‬ ‫من حيث‬ ‫ّ‬ ‫االخرىة عموم الناس إىل التحول إىل ¶‬ ‫¶‬ ‫االطعمة ‬ ‫والمرسوبات العضوية‪ ،‬ولكنها ىڡ الوقت ذاته ينبغي أن‬ ‫ ‬ ‫¶‬ ‫ ‬ ‫فقررنا العمل مع مجموعة صاالت االلعاب الرياضية ̋فيتنس‬ ‫تتوفر ىڡ صورة عنارص ومكمالت غذائية‪ّ .‬‬

‫‪٧٩‬‬

‫‪SFME‬‬

‫نظرا لفهمهم أهمية المنتج وأنهم يرون كم لهذا النوع من‬ ‫ فرىست̋ بشكل حرصي وتزويدهم بالمنتج ً‬ ‫وتںى لم يصنع خصيصا لالعىى كمال ¶‬ ‫ ‬ ‫الرى‬ ‫وهذا‬ ‫بغرىه‪.‬‬ ‫االجسام‪،‬‬ ‫ ‬ ‫ ‬ ‫المكمالت الغذائية من فوائد مقارنة ‬ ‫ُ ّ‬ ‫ً‬ ‫ ‬ ‫ولكنه صنع ليستفيد منه كل من يرتاد صاالت ¶‬ ‫االلعاب الرياضية“‪.‬‬ ‫ُ ّ‬ ‫فريد من نوعه‬ ‫هناك عدد غرى قليل من المنتجات الفريدة والبارزة ‪£‬‬ ‫الىى تحتوي عليها مجموعة ‪ .Z&M‬فيمكنك‬ ‫ ‬ ‫الحصول عىل شوك الحليب الذي يساعد عىل تنظيف الكبد‪ .‬ويحتوي المنتج كذلك عىل خالصة‬ ‫وأكرى فعالية عندما يرغب ¶‬ ‫الىى تجعله أنقى ‬ ‫‪£‬‬ ‫االشخاص المرسفون عىل أنفسهم برسب‬ ‫الخرشوف ‬ ‫ ‬ ‫الرىوتينات هذه عىل ‬ ‫مرسوب‬ ‫الكحوليات أو الدخان ىڡ تنشيط الكبد وتقويته‪ .‬كما تحتوي مجموعة ‬ ‫صحيا ومجد ًدا للنشاط عن‬ ‫ال‬ ‫إنقاص الوزن المعروف تجاريًا باسم ”‪ “Skinny Water‬والذي يعد بدي‬ ‫ً‬ ‫ً‬ ‫مرسوبات الطاقة الغنية بالسكر‪ .‬ويتوفر هذا ‬ ‫ ‬ ‫المرسوب ببعض النكهات الطبيعية ويحتوي عىل‬ ‫الكروم الذي يساعد ¶‬ ‫االشخاص عىل ضبط مستويات السكر ىڡ الدم لديهم فضال ً عن الحيلولة دون‬ ‫المرسوب ً ‪ £‬‬ ‫اشتهاء الطعام‪ .‬ويُعد ‬ ‫أيضا من الشوارد‬ ‫نظرا لما يحتوي عليه ً‬ ‫مثاليا لرىويد الجسم بالماء ً‬ ‫‪£‬‬ ‫ ‬ ‫أيضا‪.‬‬ ‫نباىى‬ ‫وبروتںى‬ ‫الثوم‬ ‫كبسوالت‬ ‫قريبا‬ ‫تماما ً‬ ‫ ‬ ‫ ً‬ ‫الكهربائية‪ .‬وستتوفر ً‬

‫‪TRAINER‬‬

‫ﺻﺤﺔ اﻷﺳﺮة‬ ‫ﻓﻲ ﺻﺤﺔ اﻷم‬ ‫االم هي الشخصية المحورية ىڡ ¶‬ ‫ال شك ىڡ أن ¶‬ ‫االرسة ¶النها‬ ‫ ‬ ‫ ‬ ‫¶‬ ‫المسؤولة عن تهيئة المناخ العام والعناية بجميع أفراد االرسة‪.‬‬ ‫يتعںى عىل ¶‬ ‫مع ذلك‪ ّ ،‬‬ ‫االم أن تتذكر أنها تستحق الرعاية‬ ‫والراحة‪ ،‬وأنه ليس عليها االبتعاد عن أرستها لتحظى بذلك‪.‬‬ ‫االعتناء بنفسك أساس العناية بأرستك؛ وإذا حرصت عىل تناول‬ ‫الطعام الصحي‪ ،‬فسينعكس ذلك عليك ويمنحك أفضل‬ ‫داخىل‪:‬‬ ‫مظهر خارجي وشعور‬ ‫ ‬

‫صحة المرأة‪:‬‬

‫•‬ ‫•‬ ‫•‬

‫•‬

‫•‬

‫حافظي عىل وزن صحي لجسمك‪ ،‬وتذكري أن ذلك يبدأ‬ ‫بتناول الطعام الصحي‪ ،‬والحركة‪.‬‬ ‫التنويع واالعتدال هما ¶‬ ‫االساس‪ ،‬فأضيفي أطعمتك‬ ‫المفضلة بكميات قليلة‪ ،‬لمساعدتك ىڡ التحكم ىڡ ‬ ‫ّ‬ ‫ ‬ ‫ ‬ ‫شهيتك‪.‬‬ ‫االفطار‪£ .‬‬ ‫حىى ىڡ حالة انشغالك‪ ،‬ال يمكنك‬ ‫تناوىل وجبة ‪Ú‬‬ ‫ ‬ ‫الغذاىى ىڡ ‬ ‫¶‬ ‫ ‬ ‫التمثيل‬ ‫تحفرى‬ ‫عليك‬ ‫الوجبات‪.‬‬ ‫تخطي‬ ‫ ‬ ‫ ‬ ‫االفطار؛ فهذه الوجبة المبكرة تساعد ىڡ‬ ‫الصباح بتناول ‪Ú‬‬ ‫التحكم ىڡ الوزن ومنحك الطاقة لبقية اليوم‪.‬‬ ‫الرىوتينات‬ ‫عززي طاقتك برىوتينات عالية الجودة‪ .‬تشكّل ‬ ‫¶‬ ‫الغذاىى الصحي‪ ،‬ومن المهم‬ ‫أساسيا من النظام‬ ‫جز ًءا‬ ‫ً‬ ‫ ‬ ‫تنويع مصادرها‪ ،‬مثل‪¶ :‬‬ ‫االسماك والدجاج والديك‬ ‫¶‬ ‫والرىوتينات النباتية‪.‬‬ ‫الرومي ومنتجات االلبان ‬ ‫¶‬ ‫الدهون الصحية مفيدة النها تدعم المزاج العام‬ ‫ ‬ ‫تحافظںى عىل وزن صحي‪ .‬تشمل‬ ‫ووظائف الدماغ بينما‬ ‫اليقطںى‪ ،‬‬ ‫الدهون الصحية‪ :‬المكرسات )اللوز‪ ،‬الجوز‪،‬‬ ‫ ‬ ‫بذور السمسم( ¶‬ ‫واالسماك الدهنية )السلمون‪،‬‬ ‫الرسدين‪ ،‬الماكريل(‪.‬‬

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‫منتجات ¶‬ ‫والخرصوات الورقية ‬ ‫ ‬ ‫الخرصاء والشوفان‬ ‫االلبان‬ ‫والتوفو واللوز‪.‬‬ ‫المغنيسيوم‪£ :‬ترىاوح الكمية اليومية الموىص بها من‬ ‫المغنيسيوم من ‪ ٥٠٠‬إىل ‪ ٨٠٠‬ملغ‪/‬اليوم‪ .‬يصبح‬ ‫فعاال ً ىڡ أجسامنا بعد استكماله‬ ‫الكالسيوم ّ‬ ‫بالمغنيسيوم‪ .‬وتشمل مصادره‪ :‬‬ ‫الخرصوات الورقية‬ ‫الخرصاء والرىوكىل والخيار والفول ¶‬ ‫اال ‬ ‫ ‬ ‫خرص والكرفس‬ ‫ ‬ ‫ ‬ ‫واليقطںى وبذور الكتان‪.‬‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫استهدىڡ الحصول عىل ‪ ٤٠٠‬إىل ‪ ١٠٠٠‬وحدة‬ ‫)د(‪:‬‬ ‫فيتامںى‬ ‫ ‬ ‫ ‬ ‫فيتامںى )د( من‬ ‫يوميا‪ .‬يمكنك الحصول عىل‬ ‫ ‬ ‫دولية ً‬ ‫لحواىل نصف ساعة من أشعة الشمس‬ ‫التعرض‬ ‫المبارسة‪ ،‬ومن ¶‬ ‫ ‬ ‫االطعمة والمكمالت الغذائية‪ .‬وتشمل‬ ‫والجمرىي‬ ‫المصادر الغذائية‪ :‬السلمون وصفار البيض‬ ‫ ‬ ‫والحليب المعزز‪.‬‬

‫•شعر ‪Ô‬‬ ‫وبرسة وأظافر صحية‪:‬‬ ‫•‬ ‫•‬

‫تذكري أن حالة شعرك ‬ ‫وبرستك وأظافرك تدل عىل‬ ‫حالتك الصحية‪.‬‬ ‫الرى ‬ ‫وتںى عنرصا رصوريًا لصحة الشعر ‬ ‫والبرسة؛‬ ‫يُعد ‬ ‫ً‬

‫ ‬ ‫ ‬ ‫شاهںى‬ ‫بقلم‪:‬بانںى‬ ‫صفحة واحدة‬

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‫فجميع أطراف الجسم )الشعر ¶‬ ‫واالظافر( أساسها من‬ ‫الرى ‬ ‫الرى ‬ ‫وتںى رصوريًا لصحة شعرك‬ ‫عترى ‬ ‫وتںى‪ .‬ويُ ‬ ‫ ‬ ‫وأظافرك‪.‬‬ ‫الحديد رصوري لصحة شعرك‪ ،‬حيث تتغذى بصيالت‬ ‫ ‬ ‫الشعر وجذوره بتدفق‬ ‫الغىى بالعنارص الغذائية‪.‬‬ ‫الدم ‬ ‫فيتامںى )ج( مضاد هائل ¶‬ ‫ ‬ ‫ ‬ ‫لالكسدة ويساعد ىڡ حماية‬ ‫الجسم من الشوارد الحرة‪.‬‬ ‫أوميغا ‪ ٣‬نوع مهم ‬ ‫ورصوري من الدهون وال يمكن‬ ‫‪£‬‬ ‫الىى تحافظ‬ ‫تصنيعه داخل الجسم‪ .‬نستمد منه الزيوت ‬ ‫عىل ترطيب فروة الرأس والشعر ‬ ‫والبرسة‪.‬‬ ‫ ‬ ‫والبيوتںى أمالح معدنية غاية ىڡ‬ ‫الزنك والسيلينيوم‬ ‫¶‬ ‫االهمية لصحة الشعر ‬ ‫والبرسة‪.‬‬

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‫ ‬ ‫تتناولںى من أطعمة‪.‬‬ ‫اكتىى ما‬ ‫ ‬ ‫مارىس الرياضة مع أطفالك‬ ‫ ‬ ‫خططي لوجباتك مسبقًا‬ ‫ ارس ىى المزيد من المياه‬ ‫تجنىى تناول ما يتبقى من وجبات أطفالك‪.‬‬ ‫ ‬

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‫نصائح صحية تسعد ­‬ ‫االمهات‪:‬‬

‫عظام صحية‪:‬‬

‫من ¶‬ ‫االهمية بمكان المحافظة عىل صحة العظام ¶الن نسبة‬ ‫بكثرى‪ ،‬وذلك نتيجةً‬ ‫أكرى ‬ ‫تعرض المرأة لخطر هشاشة العظام ‬ ‫ُّ‬ ‫للحمل والرضاعة بصفة أساسية‪.‬‬ ‫المهم هنا هو الحصول عىل ما يكفي من العنارص الغذائية‬ ‫لتعزيز صحة العظام‪.‬‬ ‫الكالسيوم‪£ :‬ترىاوح الكمية اليومية الموىص بها من ‪٤٠٠‬‬ ‫•‬ ‫إىل ‪ ١٢٠٠‬ملغ‪/‬اليوم‪ .‬وتشمل المصادر الغنية بالكالسيوم‬ ‫‪SFME‬‬

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