SFME ISSUE 37

SFME ISSUE 37 - 2016

KILLER SUPERSETS

HARNESS THE LAW OF ATTRACTION

TIME

TO GET

XFIT EAT AND TRAIN RIGHT DURING RAMADAN

THE UAE’S FITTEST

MUM

15-minute express landmine workout

O R EU

6 1 0 2 SPECIAL Healthy dining in Dubai

WATCH LATEST

Eva Clarke Intense 20-minute Tabata Circuit

15-MINUTE LANDMINE W

SP

MOB TRIGGER

H THE VIDEOS

EXPRESS WORKOUT

PINAL

BILISATION R P O INT THER APY

PUNCH &

KICK

YOUR WAY INTO KNOCKOUT SHAPE

TRAINING

FOR THE

SPORT OF LIFE

SFME Issue 37

IF LEICESTER CITY CAN DO IT, SO CAN WE!

W

hether you’re a follower of football or not, you can’t fail to be inspired by the mind-boggling achievement of Leicester City FC winning the English Premier League title with two games to spare.

They started the season as one of the favourites for relegation and many questioned the appointment of Italian Claudio Ranieri as manager after previous boss Nigel Pearson had saved them from the drop last year by steering them to a run of seven wins from their final nine games.

You could buy the entire Leicester team for the same price as just one of the Premier League Big Guns’ star players and it’s been calculated by ‘Sporting Intelligence’ that Manchester United have spent more on new players in the two-year reign of Louis Van Gaal than Leicester have spent in their entire 132-year history. Yet one by one the giants fell at the feet of the daring Foxes as Ranieri led his team to the most unlikely of triumphs.

There have been other big upsets in the history of sport: The 2004 World Series victory by the Boston Red Sox after a wait of 86 years or Greece winning the Euros in football the same year.

Buster Douglas beating Mike Tyson for the 1990 Heavyweight

World Championship or unseeded 17 year old Boris Becker winning Wimbledon in 1985.

But for my money, in the current climate of mega-rich clubs dominating the top leagues in Europe, a team of Leicester City’s size producing consistently strong performances over the course of an entire season to come out on top against sides with such hugely greater resources like: Manchester United, Man City, Chelsea, Arsenal and Tottenham Hotspur has to rank as the greatest sporting achievement of all time.

Through a combination of effort, team work, positivity and above all, belief, they achieved their dreams and that’s something all of us can take inspiration from whether in the gym, the sporting arena, or life in general.

Our feature on the Law of Attraction has more interesting insights on this theme while our Fitness First experts bring you the tips and advice you need to work smart towards your health goals in the gym, including those who are observing Ramadan.

We’ve also got a comprehensive lowdown on the upcoming Euro 2016 championships in France and after Leicester’s historic accomplishment, who knows? Maybe another dark horse will romp to victory…

SFME

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LAW OF ATTRACTION SFME FE AT U RE

WARM UP

HARNE SSING

TIME TO LOOSEN UP AND GET THINGS STARTED!

5 THINGS YOU SHOULD DO

BEFORE EVERY WORKOUT

THE LAW OF ATTRACTION VISUALISE, BELIEVE, VERBALISE

T

o experience the best workout, you have to do some preparation – both physically and mentally. You probably know that warming up your muscles is important for preventing injury, and making sure you feel physically ready to tackle the challenges ahead. However, many of us forget about preparing our minds. The way to do both is to create a pre-exercise routine that sets you up to perform to the best of your ability.

Here’s what you really need to do to stay safe and get the most out of your session.

1. Use A Foam Roller

2. Hydrate The Right Way

We all know that staying hydrated is pivotal. But if you really want to stay healthy, the key is to make hydration a priority all day long — not just an hour before you hit the gym.

What you don’t want to do is walk into your workout running low on fluid. But you also don’t want to drink too much right before your workout because you’lll get a stitch.

Stretching with a foam roller is important to do before you start your session because it improves your mobility.

It also makes you more efficient during your workout by increasing blood flow, which helps your workouts be more efficient.

IN THIS ISSUE

WORDS: RICHARD BEVAN

B

ACK IN DECEMBER 2015 COCKSURE IRISH UFC STAR CONOR MCGREGOR BRAZENLY TOLD THE GATHERED MEDIA AHEAD OF HIS HOTLY ANTICIPATED SHOWDOWN WITH THE 10 YEARS UNDEFEATED JOSE ALDO EXACTLY HOW HE WAS GOING TO BEAT HIS BRAZILIAN OPPONENT TO REALISE HIS DREAM OF BECOMING FEATHERWEIGHT CHAMPION OF THE WORLD.

WORDS:

3. Make Your Warm-Up Dynamic

Dynamic stretches are those that involve movement, as opposed to static stretches, which are the kind you get into and hold. The former are generally better to do after your workout as a cool-down activity, but a dynamic stretching routine instead raises your heart rate and improves your range of motion.

Fuel your body one hour or earlier before you exercise. Every person is different so listen to your body and find out what time suits you. The ideal pre-workout snack will contain both complex carbohydrates and little protein.

Some good examples of pre-workout snacks: Oatmeal with almonds, an apple with almond butter, and avocado cucumber sushi rolls with brown rice.

ISSUE 37 - 2016

KILLER SUPERSETS

HARNESS THE LAW OF ATTRACTION

TO GET EAT AND TRAIN RIGHT DURING RAMADAN

EURO

9

THE UAE’S FITTEST

1IA6L 20 SP E C

MUM

15-minute express landmine workout

Healthy dining in Dubai

49

8 11

T 18

SFME

SFME

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Law of attraction Visualise, believe, verbalise... the ‘Law of Attraction’ is an interesting concept and one that many sport stars like Conor McGregor believe in. Can positive thinking actually attract positive energy to your life?

REGULARS

TIME

XFIT

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UAE's Fittest Mum SFME speaks to 10-time Guinness World Record breaker Eva Clarke after she recently broke another three records for pull-ups. The Australian is excited about the prospect of passing the torch to her offspring...

PICTURE THIS

PREVIEW

WARM UP A little bit of this, that and the other to help you on your way in your fitness adventure. This month, SFME provides a guide on the best ways to prepare for a workout and also informs you which sports and activities are the best for fat-burning.

WARM UP

EUROPEAN FESTIVAL OF FOOTBALL

COVER STORY: time to get xfit Functional training is taking the world by storm and the new 3-in-one XFit studio in Dubai’s Media City is one of the best facilities of its kind in the world. We take a look inside as well as bringing you the lowdown on this increasingly popular fitness trend.

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5. Fuel Your Body

4. Put Your Phone Down

We know it’s hard, but your body will thank you for the focus. If you get involved in your social feed it can be difficult to get off your phone. Put the phone somewhere where it won’t a distraction during your workout.

SFME

SFME

UAE’S FITTEST MUM SFME FEAT URE

WORDS: TODD STASZKO

T

he great and the good of Europe will face off this summer as some of the biggest talents in the game converge on France to embark on a month-long festival of football.

Spain are the two-time defending champions but aſter crashing out in the group stages at the 2014 World Cup in Brazil their credentials for a potential hat-trick of wins have come under increased scrutiny. Reigning World Champions Germany qualified with ease, as did England who won all 10 of their qualifying matches. Hosts 26

France have one of the strongest squads and are well-fancied to win their first Major trophy since Euro 2000 while Portugal’s 'ace in the pack' Cristiano Ronaldo will go down as one of the great players of the game.

There are some notable absentees including past European Champions Greece (2004), Denmark (1992) and Holland (1988) while there are debuts in the tournament for Wales, Iceland, Northern Ireland, Albania and Slovakia. But w ho will be crowned Champions of Europe come July

SFME

SFME

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26 Baked Avocado Egg Recipe Serves 2 | Prep time: 30 minutes

THE SKINNY

INGREDIENTS:

PREPARATION

PER 1/2 AVOCADO, SPOONFUL OF SALSA:

1 avocado 2 eggs Pinch of smoked paprika 3/4 cup chopped tomatoes 1/3 cup diced red onion 1/4 cup chopped cilantro 1 tablespoon chopped jalapeno 1/2 tablespoon lime juice Salt and pepper

Preheat oven to 425° F. Cut the avocado in half and remove the pit. Using a spoon, scoop out some of the avocado flesh to make the hole bigger.

Place the avocado halves in a muffin tin to stabilise and sprinkle with a pinch of smoked paprika. Crack an egg into each of the avocado halves and bake in the oven for 15 to 20 minutes.

While the eggs are cooking, make the salsa by dicing up the tomatoes, cilantro, red onion and jalapeno. Toss in a bowl along with a pinch of salt and the lime juice.

The avocado is ready once the whites of the eggs have set. Season with salt and pepper and serve toped with a heaping spoonful (or two tablespoons) of salsa.

192 cal 14g fat (3 g sat) 12g carbs 123mg sodium 6g fiber 4g sugar 7g protein

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ultimate euro 2016 preview An extensive guide to the showcase festival of football taking place in France this summer. SFME takes a look at which players could set the tournament alight and also gives predictions on the outcome.

GUEST COLUMN

SFME

LIFE IN

ISSUE No. 37 Published by: Worldwide Sporting Publications Ltd (T ) +44 1663 71992 Published in Dubai by: Prografix, PO Box 24677, Dubai, UAE. (T) +9714 340 3785 (E) rick@wspglobal.com June 2009 SSN 1- 46805671 Approval UAE National Media Council: Ref.816 30/5/2007 Trade Licence No. 1/104375/15280

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HEALTH NEWS

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

GLOBAL OBESITY PREDICTED TO REACH 20 PERCENT BY 2025

O

ver 12 percent of adults are now obese, a ratio that has more than doubled since 1975 and will swell to 20 percent by 2025, a major survey reported.

Of about five billion adults alive in 2014, 641 million were obese, the data showed, and projected the number would balloon past 1.1 billion in just nine years.

“There will be health consequences of magnitudes that we do not know,” study author Professor Majid Ezzati of Imperial College London said.

The survey, published in The Lancet medical journal, claims to be the most comprehensive of its kind conducted to date.

People are divided into healthy or unhealthy weight categories based on a universally adopted measure of Body Mass Index (BMI), which is calculated by the ratio of weight-to-height, squared.

FIVE WAYS SLEEP HEALS THE BRAIN

S

leep is nature’s way of putting us back in balance. It’s a natural regenerator of the brain as well as the body. Therefore take a cue from the Native Mexican Huichol, and go to sleep.

The Huichol recognise that to live in balance, we need to observe our connection to mother earth, and follow her natural cycles, waking and sleeping with the sun’s rise and setting. Physically active all day long, they make sure to get a full night’s rest so they can get up ready to power and laugh through another day. If they need to catch up on sleep, they take a siesta – a power nap.

A healthy BMI ranges from 18.5 to 24.9 and a person is considered obese above 30, when the risk of diabetes, stroke, heart disease and some cancers escalates massively.

With a BMI of 35, one is categorised as severely obese, and from 40 upward as morbidly so.

Among men globally, obesity tripled from 3.2 percent of the population in 1975 to 10.8 percent in 2014 and from 6.4 per cent to 14.9 percent for women — an average increase of 1.5 kilograms every decade.

“If the rate of obesity continues at this pace, by 2025 roughly a fifth of men (18 per cent) and women (21 per cent) will be obese,” according to a statement

by The Lancet.

More than 6 percent of men and 9 percent of women will be severely obese.

“NO PRESSURE ON IRELAND AT EURO 2016”

By Denis Irwin D

enis Irwin was one of the greatest full backs to ever play for Manchester United and this quality was replicated when he represented the Republic of Ireland. He was capped 56 times by his national team and featured in the side that reached the last 16 of the 1994 FIFA World Cup. He was also key member of the Irish team that reached their highest ever position of sixth in the FIFA rankings in 1993.

SFME caught up with the retired 50 year old in Dubai recently as he revealed his excitement ahead of Euro 2016 knowing that the Boys in Green have nothing to lose and could shock a testing group if luck is on their side.

I

wouldn’t be surprised if Ireland advance through their group and reach the last 16 in the Euros. They will need everyone to keep everyone injury-free though. Jonathan Walters is currently injured and we want him to be fit before the Euros kick off. Having everyone fit would be a massive boost for the side because squad depth is needed in big tournaments.

This is the sixth time Ireland has featured in a major tournament and I’m sure that the players and the fans will be buzzing to have the chance to represent the team on such a momentous occasion.

Manager Martin O’Neil will be well prepared for the challenge. Trust me, they will be right up for it. Ireland may not have the best team but I want them to make sure that in each game they will turn the match into a battle and they will have to keep the fight and spirit up.

I’m not wary about Belgium at all in the group stages. Although they’re ranked highly, they’ve not really achieved anything yet and have little experience on the big stage. The pressure will be on them as they have a great squad with brilliant individual talents so a lot will be expected from them.

Italy are a tough opponent and it will be hard to play against them. The team has always been organised and they tend to do well in these tournaments.

Sweden are similar to us in terms of quality. They will always be dangerous because they have Zlatan Ibrahimovic upfront, but I don’t think that this is the best Sweden team.

All in all, it’s going to be a tough and challenging group. However, I’m positive that the team is well-oiled and we will have tremendous support.”

JOIN THE JUICE REVOLUTION!

J

uicing and smoothie making has taken the world by storm of late and Nutribullet appears to be at the forefront of this health revolution so we decided to take a closer look and see what all the fuss is about.

Where Nutribullet differs from traditional blenders is that it’s actually not a ‘blender’ at all – it’s an ‘extractor’.

Where a blender or a juicer will leave behind the skin or ‘cell wall’ of a fruit or vegetable, which is where the majority of the nutritional goodness is contained, the Nutribullet will break foods down – skin, seeds, pulp and all – into their most absorbable state, releasing the allimportant vitamins and minerals.

We conducted a trial of one and, having been slightly dubious about the whole ‘eating the skin and seeds’

On being Sir Alex Ferguson’s ‘best-ever signing’: “The fact that Sir Alex Ferguson said that I am the greatest signing in his coaching history with Manchester United is a great honour and a proud moment for me.

When I think that Peter Schmeichel signed for £500k, Eric Cantona for £1 million, Roy Keane for £300k…If you look at the money spent on players between then and now and you notice that there have been massive changes in the economy of transfers.

Sir Alex has not signed many left-backs throughout his career with the Red Devils, so it was easy for me to establish myself and make a mark on that team.”

Here are five ways that sleep helps our brains stay healthy and balanced: • Sleep orders and strengthens our memories.

• Sleep may reduce the risk of Alzheimer’s and dementia.

• Sleep makes the brain stronger.

• Sleep gives the brain time to detox.

• Sleep enables our brains to perceive pleasure.

thing, were actually pleasantly surprised by how smooth and tasty the Nutribullet made things. Of course, it’s down to the operator to ensure the ingredients added make for a palatable drink, but there really is nothing but your imagination to limit you when it comes to making smoothies with this thing.

Fruits, vegetables, nuts, yogurt, ice cream (sugar free of course) – you name it, you can just throw it in there and see what comes out. It’s a fantastic way of getting your ‘five a day’ and the compact size and ease of cleaning the Nutribullet make it super handy for bringing with you to the office or the gym for lunch or a post-workout snack.

If you need some inspiration on recipes you’re covered as each Nutribullet comes with a helpful recipe book and nutrition guide.

SFME

We may not live like the Huichol, but we can learn from their wisdom. They don’t need studies to know the regenerating, brain-balancing effects of slumber, but in our modern, hectic lives, we can always use a reminder.

16

Want to get more sleep?

Try these three simple tips: • Do a light workout.

• Cut back on stimulants.

• Leave your cares behind.

SFME

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HEALTH NEWS SPORTS DIARY

SFME

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denis irwin exclusive The Manchester United legend believes that his beloved Republic of Ireland have nothing to lose at Euro 2016 and is proud of being named Sir Alex Ferguson’s ‘best-ever signing’.

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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 it, we’ve got you covered.

Trainer

TRAINER

By CATARINA LEIRIA Group Exercise Manager Fitness First Abu Dhabi Mall

TRAINING

FOR THE

SPORT OF LIFE

TRAINER

By NICKY HOLLAND

B

odyAttack is a high-intensity fitness class that combines athletic movements like running, jumping and lunging with strength exercises such as push-ups and squats. This is a class that caters to all fitness levels from beginners to athletes having loads of options to increase and decrease the intensity levels. Your limits will be challenged and you will leave the class with a sense of achievement. On top of that you can burn up to 800 calories.

By NICKY HOLLAND

Fitness Manager, Fitness First, Beach Park Plaza

Fitness Manager, Fitness First, Beach Park Plaza

1

DUMBBELL CHEST PRESS VS DUMBBELL BACK ROW

For this superset, try to select the same weight in dumbbells for both exercises. The chest press involves lying on your back and pushing both dumbbells at the same time up to the ceiling so they touch in the middle, then control them back down. You should feel the pectoralis major, anterior deltoid and triceps working and remember to squeeze the chest at the top of the movement. Complete 10 reps then go into the second exercise.

From a kneeling position on the bench, pick up one dumbbell. Start with your arm straight and then row the dumbbell up to your chest by pinching the shoulder blades back.

Keep your back flat and shoulders parallel to the floor. You should feel this working the latissimus dorsi, rear deltoid and bicep. Once you have done 10 reps on one side, repeat on the other side. This is one set. Repeat this again for a total of three sets.

BENEFITS OF BODYATTACK:

■ It is a whole body workout that tones and shapes up while burning loads of calories.

■ It builds stamina and the sports inspired moves will improve your coordination and agility.

DUMBBELL BACK ROW

THE BURPEE

This is one of the more complex movements found in a BodyAttack class. I will break it down for you and also provide a high intensity option to test your skill.

STANDARD OPTION:

HIGH INTENSITY OPTION:

1. START WITH YOUR FEET WIDER THAN YOUR HIPS. TOES AND KNEES SLIGHTLY OUT. 2. PUSH THE HIPS BACK AND DOWN INTO A SQUAT. 3. PLACE YOUR HANDS ON THE FLOOR.

IF YOU WANT TO MAKE IT MORE INTENSE ADD A TUCK JUMP.

DUMBBELL CHEST PRESS 5. THEN JUMP YOUR FEET BACK INTO A SQUAT, PUSH THE HIPS BACK AND DOWN AND PUSH THROUGH YOUR LEGS TO STAND UP.

IN THIS ISSUE

MID-HIGH INTENSITY OPTION:

2

PUSH-UP ON HANDLES VS NARROW BACK PULLEY

Normal push-ups are a good body weight exercise, but when performed using the handles, this adds more pressure to the chest. It also enables you to get lower and deeper into the movement. Place both handles on the ground, normal distance apart as if you were doing a regular push-up. Keeping the speed of the movement controlled, lower your chest to the floor until your chest is in line with the top

4. JUMP YOUR FEET BACK INTO A PLANK POSITION MAINTAINING THE HANDS UNDER THE SHOULDERS WHILST KEEPING THE BACK STRAIGHT.

NARROW BACK PULLEY

of the handles, and then back up again. Aim for 10 reps.

Then go into the second exercise.

Sit on the pulley machine with your hands on the narrow triangular grip.

Select a weight which you can lift for 10 reps. Keep the back straight and retract the shoulder blades then row, bringing the handle into your ribs. Perform 10 reps then go back into the push ups exercises. Try to complete three sets.

PUSH-UP ON HANDLES

I

f you think of all the different exercises you can do, many of them involve pushing and pulling and I'm going to show you some excellent moves which will work the front and back of the body.

Supersetting is a great way to load the muscle whilst keeping the intensity of the workout high. This doesn’t mean the resistance has to be high, as the resistance can be tailored to suit your individual goals and needs.

What are the benefits?

Performing a super set with two exercises will burn more calories than if you did the same exercises one after another. It will improve your cardiovascular endurance and fitness at a faster rate by challenging the body to work at a higher heart rate. It will allow you to finish your workout in less time because instead of resting between sets you're working a different muscle group and that will get you results in a faster time.

Here are four push and pull supersets which you can try:

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EXECUTE A TRICEPS PUSH-UP ALL THE WAY TO THE FLOOR FOR STEP FOUR. KEEP YOUR ELBOWS TUCKED IN.

Watch the video to see footage of what a BodyAttack class is like and then you can test it out youself at your nearest Fitness First.

SUBSCRIBE TO OUR YOUTUBE CHANNEL: Youtube.com/SFMEMagazine

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SFME

SFME

training for sport of life You can burn up to 800 calories in an hour of BodyAttack. Catarine Leiria explains why you should try out the class and demonstartes different types of burpees to suit all levels.

TRAINER

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killer 'push and pull' superset workout Nicky Holland provides a workout for you that will push your body to its boundaries. Supersetting is a great way to load the muscle whilst keeping the intensity of the workout high.

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

FITNESS FIRST

NEWS F

itness First Middle East, reiterated its commitment towards fitness for everyone, with the launch of yet another exclusive and ‘Ladies-Only’ gym at Bawabat-Al-Sharq in Abu Dhabi.

Realising an increase in fitness trends amongst women to maintain a healthy lifestyle, Fitness First launched this exclusive facility to meet the rising demand for exclusive and private workout spaces for women. The all new ‘Ladies-Only’ facility is an impressive 1500 square metre health club offering premium facilities to make every workout the best of its kind.

The exclusive platinum gym houses a 120 square

metre swimming pool with luxurious changing rooms added with sauna and relaxation areas, to ensure fitness and leisure with privacy. In sync with its fitness with innovation mission, the facility also offers a Synergy 360 functional training unit, a well Equipped Freestyle range of products such as Battle RopesEscape, TiyrBulgarian, BagsSlam, BallsCore, BagsEscape, Freestyle KitsVipr’s, huge Group Exercise, Spinning, Pilates, Swing Yoga, and Multipurpose studios to experience a variety of exciting workout sessions.

Speaking about the launch, George Flooks, Chief Operating Officer, said: “We have brought in a host of workout facilities to accommodate fluctuating fitness

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

PUNCH &

By VERA DOS SANTOS Personal Trainer Fitness First DIFC

needs that arise from current lifestyles. We recognise that women often need to fit in their fitness activities with their personal life situations whether that’s home family or work. They need a gym where they can workout at ease with convenience and one that contains the latest innovation in fitness and resultoriented focus. However, at the same time they can walk into the gym for more relaxed purposes as well, like for a refreshing sauna or a swim.

“We understand the needs of modern women, be it fitness related or recreational. With this new opening we are geared up to bringing in a fitness discipline amongst many women in town.”

SFME

EVERYTHING t‛s unbelievable that with the vast source of information available about physical exercise, there are still an abundance of myths surrounding women and strength training. I feel obliged as a personal trainer to reveal what is true and what is not.

Our job gets harder when ‘fitness believers‛ preach that women should only do light weights and some health care providers claim that heavy weights will develop injuries and affect their femininity. All of this

A number of new Fitness First gyms have opened in the Middle East to much fanfare while two members have had their lives transformed as a result of Manilyn Fernandez’s exceptional personal training sessions.

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TIPS FOR UPPER BODY STRIKES:

nonsense just results in inferior programmes for women that don‛t test them enough or deliver the maximum benefits.

I started my sports journey very young in ‘Artistic Gymnastics‛, but when I started university, I got the passion for bodybuilding. I can still see the effect that these two sports have made on my professional career and outlook on functional training and weightlifting.

Here are four myths that people often believe but I can assure you are not true:

JAB

A PUNCH WITH THE LEADING HAND.

STRIKE SURFACE:

The first two knuckles.

TARGET ZONE:

Your opponent’s nose, lip or chin.

TIP ON EXECUTION:

Keep the elbow soft and avoid locking it.

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weight training myths Vera Dos Santos busts many of the misconceptions surrounding women’s training.

The first two knuckles.

TARGET ZONE:

Your opponent’s nose, lip or chin.

A SHORT ASCENDING VERTICAL PUNCH THAT TARGETS YOUR OPPONENT’S CHIN.

TIP ON EXECUTION:

TIP ON EXECUTION:

Release the back heel off the floor as you throw the cross. This will allow you not only to reach your opponent but also to generate more power by using the leg, hip and core.

(THIS EXERCISE IS DONE IN EVERY CLUSTER)

Clur  Landmine Thrusters

30 Seconds

Landmine Clean and Press (Left)

30 Seconds

Landmine Thrusters

30 Seconds

Landmine Clean and Press (Right)

30 Seconds

Rest

60 Seconds

Lann Cle d Pre

1-MINUTE EXPRESS LANDMINE WORKOUT BUILD A STRONG CORE, GAIN EXPLOSIVE POWER AND BURN A TON OF CALORIES WITH THIS 15-MINUTE LANDMINE WORKOUT of activation from your deep core muscles, as well as the oblique systems. Due to the explosive nature of these exercises you will also be focusing on your fast twitch muscle fibres, which are responsible for generating more power and strength.

One of the great things about using the Landmine is that you can easily incorporate the exercises in a full body workout, working every muscle group, and burning a ton of calories in the process.

Landmine Thrusters

30 Seconds

Landmine Reverse Lunge Into Press (Left)

30 Seconds

Landmine Thrusters

30 Seconds

Landmine Reverse Lunge Into Press (Right)

30 Seconds

Rest

60 Seconds

30 Seconds

Landmine Towel Row

30 Seconds

Landmine Thrusters

30 Seconds

Landmine Towel Row

30 Seconds

Rest

Subscribe to our Youtube channel: SFMEMagazine

60 Seconds

30 Seconds

Landmine Push-up to Row

30 Seconds

Landmine Thrusters

30 Seconds

Landmine Push-up to Row

30 Seconds

Rest

• •

60 Seconds

•

30 Seconds

Landmine Anti Rotations

30 Seconds

Landmine Thrusters

30 Seconds

Landmine Anti Rotations

30 Seconds

Rest

60 Seconds

Lann Pus- t Row

Lann Ani Rotos SFME

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15-minute express landmine workout Build a strong core, gain explosive power and burn a ton of calories with this 15-minute landmine workout by Trevor Flowers.

SFME

It helps people who regularly follow an exercise programme to easily resume it after Ramadan, giving no chance of idleness to seep into their bodies.

During fasting time, the muscular system gets energy by using the glucose in liver. If the physical exertion and required energy increase; and the amount of glucose in liver is inadequate to provide muscles with energy, the muscular system will use another source, which is the adipose tissue dissolution and fatty acid oxidation. If the fatty acids decrease, the muscular system will oxidise the fats in liver. Thus, fasting and exercising are a good chance to burn the stored fats.

It improves the digestive system efficiency and protects from indigestion problems.

The weight lost during fasting will definitely be gained after Iftar, especially if the fasting person overeats throughout Ramadan without exercising.

If the body suffers from deprivation and lacks energy resources, weight will be lost, but from the non-fatty tissues, which adversely affects health. However, during Ramadan, exercising and food deprivation leads to weight loss from the adipose tissues, positively affecting health.

Not eating or drinking for up to 15 hours, as well as staying up late at night, causes body fatigue and stress. Therefore, exercising is a key factor in fasting to increase the body's efficiency in many areas of fitness and health.

Clur  Landmine Thrusters WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

How and When Do We Exercise in the Holy Month of Ramadan?

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why you should do xfit Everything you need to know about the functional training method which is taking the world by storm.

TRAINER

Clur  Landmine Thrusters

spinal mobility Part three of Jonathan Mills’guide to Trigger Point Therapy. This part focuses on spine mobility and pain relief.

TIME TO UNLEASH AND EMPOWER YOURSELF.

get into knockout shape Let your fiesty side get you into amazing shape with Body Combat. Denisa Alexandru gives you tips on how to throw wicked upper body strikes.

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Lann Rev Lun Ino Pre

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Keep your elbow at a 90 degree angle and at the same level with the shoulder.

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xercising should be continued during the holy month of Ramadan, as it is one of the healthy habits that positively affects you in numerous ways.

However, the amount of time you workout for and the type of exercises you do needs to be evaluated and altered.

If exercising is important to the body's well-being and health throughout the year, it is even more important in Ramadan than in any other month, due to many reasons including:

Clur  Landmine Thrusters

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HOOK

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Clur 

This ends the Triggerpoint series. These exercises are painful and you might think they won't help you get to your goals of losing weight or building muscle or getting fit but just remember, you can achieve your goals faster and sustain them for longer when your body is functioning as one unit with no injuries or faulty movement patterns.

A CIRCULAR PUNCH THAT TARGETS YOUR OPPONENT’S JAW OR TEMPLE.

Personal Trainer, Fitness First Jordan

Lann Thut

ROLLING EITHER SIDE OF THE SPINE In the same position as the first exercise, turn your body to one side so the roller is off the spine and on the back. Start to slowly roll up and down this area until you feel the painful spot, hold until it eases then continue to roll, repeat on the other side.

TIP ON EXECUTION:

Keep the punches short and retract the fist back into the boxing guard after hitting the target zone.

By MOHAMMAD GHASSAN

In this workout you will perform five cluster sets for 2 minutes each before resting for 1 minute in between sets. The total time to complete this workout will be only 15 minutes, so this is great to add on the end of your workouts as a 'finisher' if you like.

The Landmine Thruster will be the staple exercise in every set as it is such a great exercise that utilises both the upper and lower body in one go. You will perform a different exercise in each cluster set, with a total of six exercises in the whole workout.

Perform each exercise for 30 seconds in the following order.

6

UPPERCUT

A PUNCH WITH THE REAR HAND AFTER PERFORMING A JAB. YOUR FEET AND BODY TWIST INTO THE SHOT.

STRIKE SURFACE:

The Wor

Fitness Manager, Fitness First Motor City

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THE JAB CROSS

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TRAINER

By TREVOR FLOWERS

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BENEFITS OF BODY COMBAT ■ WORKS AND TONES MOST KEYS AREAS OF THE BODY (LEGS, GLUTES, ARMS, BACK, SHOULDERS, CORE) ■ BURNS UP TO 800 CALORIES ■ DEVELOPS COORDINATION, AGILITY AND SPEED

The Principal Myths in Strength Training for Women

I

T

his is the last part to the Triggerpoint series and we will finish on spinal mobility and pain relief.

The spine is an area you want to be careful with, the most important bit of advice I can give you is to never roll over the spine so if you are rolling your lower back you must do one side at a time never both together otherwise you could end up damaging nerves along the spinal column and always use slow controlled movements.

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ODY Combat is a class that’s different from the ordinary. You get to punch and kick your way into amazing shape, burning up to 800 calories along the way.

Body combat is a high-energy martial arts-inspired workout that will help you unleash the inner warrior. For those of you afraid to break a nail or get a broken nose, don’t worry, this workout is totally non-contact, so you don’t get to punch and kick anyone! Also if you are a newbie there are different levels of intensity that our certified Group Exercise Instructors will give you along the way so you don’t feel left out.

This workout is the best way to release all that stress built up during the day but also allows you to have a blast and feel like a champ.

YOU HEAR

Trigger point therapy (Part 3)

T-SPINE MOBILISATION AND EXTENSION Start by laying on your back with the foam roller on your thoracic spine (middle of your back) keep our arms crossed and chin tucked in, lean over the roller as far as you can remembering never to drop your head.

To add more pressure extend your arms above your head, still keeping your chin tucked in, if this feels easy you can bring you legs up to 90 degrees to increase the extension on the spine.

For this move it's okay to have the roller sitting over the spine as you are not rolling – this is about spinal mobility; increasing the mobility of the spine.

YOUR WAY INTO KNOCKOUT SHAPE

BELIVE

FITNESS FIRST NEWS

By DENISA ALEXANDRU Area Group Exercise Manager Fitness First, Abu Dhabi

KICK

Don’t

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ost gyms these days have a Landmine attachment, but a lot of gym-goers are still unsure what it is or how to even use it. It’s one of the most effective pieces of equipment in our gyms, but unfortunately it is also very under-utilised.

When done properly, Landmine workouts can be great for building core strength and explosive power all in one workout. As most of the exercises performed incorporate rotation in the transverse plane, there is a lot

SPINAL MOBILITY & PAIN RELIEF

TRAINER

FITNESS FIRST KEEPS UP WITH THE RISE IN FITNESS TRENDS AMONGST UAE WOMEN

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PREFERABLE TIMES FOR EXERCISING IN RAMADAN AND THE BENEFITS OF EACH: • Two or three hours before Iftar so the body is compensated for the missing fluids and minerals as soon as Iftar starts.

• Or approximately two and half to three hours after Iftar, as during this period, food is efficiently digested to recover energy and recharge it to the vital organs of the body.

BENEFITS OF EXERCISING BEFORE IFTAR: ★

★

★

It revitalises the body and increases its efficiency in getting rid of the toxins resulting from the metabolic processes.

It is a perfect period for those who aim to lose weight and get rid of the stored fats, as the glycemia is at its lowest levels at the end of the fasting day, so the body transforms the stored fats to use them as energy resource.

It increases feelings of comfort and relaxation.

REMEMBER • •

BENEFITS OF EXERCISING AFTER IFTAR: ★

★ ★ ★

This period is suitable for older people and those who have with special health cases.

It stimulates and accelerates metabolic processes.

It burns extra calories gained from food intake.

It prevents the body from tending to store calories intake from Iftar, as the part that does the main activity, which are the muscles, has priority in energy.

The period of time allocated to an exercising class during fast does not exceed 60 minutes for a maximum of five days a week.

The preferable physical activities in Ramadan are of low or medium intensity and do require neither considerable exertion nor high resistance that may exhaust the body.

How to eat healthy during Ramadan: RAMADAN CAN OFFER A NUMBER OF HEALTH BENEFITS ESPECIALLY FOR PEOPLE WHO ARE MONITORING THEIR DIETARY INTAKE. IF YOU FOLLOW THIS GUIDE YOU COULD BENEFIT AND TAKE A HUGE STEP TOWARDS A HEALTHIER LIFESTYLE.

HEALTHY MENU SAMPLE FOR IFTAR: ■ BREAK YOUR FAST: 1. Dates or yogurt ( 3 dates with ½ cup of yogurt) 2. Dates with water (3 dates filled with almonds or walnuts with 1 cup of water) This meal provides instant energy to the stomach to start digestion.

(Wait 5-10 minutes Go to Mughrib prayer) ■ LIST STARTER 1. Soups 2. Salad Wait 1-2 hours, and drink as much water as possible (Go for Ashaa Prayer) ■ MAIN DISH Make sure that your main dish is light and high nutritionist value) Examples: 1. Grilled fish(salmon) with vegetables or rice 2. Oriental or Biryani rice ( maximum 2 cups) 3. Oven baked chicken scallops and baked potato 4. Whole grain pasta with vegetables Wait 1-2 hours, and drink water as much as possible (Go for Taraweeh Prayer) ■ DESSERT Make sure that your dessert is not more than 200-350 kcals ■ SUHOOR Do not skip this meal it is your fuel during the day. Make sure that your Suhoor contains all the food group: 1. Complex carbohydrate 2. Protein 3. Healthy fats 4. Vegetable and fruits 5. Dairy

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how to keep fit and healthy in ramadan Banin Shahine gives some great advice on how to stay on track with your health and fitness goals during the Holy Month of Ramadan.

By BANIN SHAHINE Nutrition Fitness Manager, Fitness First Middle East

■ EAT THREE BALANCED MEALS A DAY 1. One at Iftar 2. One 2-5 hours after Iftar 3. One at Suhoor ■ DRINK PLENTY OF WATER AND FLUIDS

■ MAKE SURE THAT YOUR IFTAR IS NOT:

1. Heavy.

2. High in carbohydrates.

3. Limit your dessert intake, and substitute with fruit or fruit-based desserts.

COMPLICATIONS DURING RAMADAN ■ HEADACHE: Due to 1. CAFFEINE WITHDRAWAL Tip: Before Ramadan start cutting caffeine gradually, or switch your morning coffee cup to the afternoon.

2. DEHYDRATION Tip: Always try to drink plenty of water and keep hydrated.

3. SLEEPING: Try to take a catnap during the day ■ DIGESTION PROBLEMS 1. Constipation: Tip: The nutritional treatment of constipation is: Exercise, Water and Fiber 2. Peptic ulcers or heartburn: Tips: . Avoid spicy food, caffeine, soft drinks . Avoid smoking (remember Ramadan is the best time

to quit smoking, you are abstaining from smoking at least 12 hours - why not quit for good?) . Avoid citrus fruit juice ( low PH foods may worsen the peptic ulcer) . Do not lie down at least 30 minutes after eating . Eat good quality food (high in omega 3,6, vitamins and minerals) . Check with your doctor for medication that you can take before Ramadan to control your stomach acidity.

■ STRESS 1. Lack of food or water Tip: Eat a balanced diet during Iftar and Suhoor 2. Changes in routine and shorter periods of sleep Tip: Exercise to control your stress

I HOPE YOU HAVE A GOOD RAMADAN AND RETURN AS A HEALTHIER, FITTER AND STRONGER PERSON. RAMADAN KAREEM! SFME

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PictureTHis

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Novak Djokovic was on top of the world last year when he sealed his third Wimbledon championship and ninth Grand Slam title after beating Roger Federer in three sets. Tennis fans are set for yet more excitement when the grass-court tournament returns on June 29.

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WARM UP TIME TO LOOSEN UP AND GET THINGS STARTED!

5 THINGS YOU SHOULD DO

BEFORE EVERY WORKOUT T

o experience the best workout, you have to do some preparation – both physically and mentally. You probably know that warming up your muscles is important for preventing injury, and making sure you feel physically ready to tackle the challenges ahead. However, many of us forget about preparing our minds. The way to do both is to create a pre-exercise routine that sets you up to perform to the best of your ability.

Here’s what you really need to do to stay safe and get the most out of your session.

1. Use A Foam Roller

Stretching with a foam roller is important to do before you start your session because it improves your mobility.

It also makes you more efficient during your workout by increasing blood flow, which helps your workouts be more efficient.

3. Make Your Warm-Up Dynamic

Dynamic stretches are those that involve movement, as opposed to static stretches, which are the kind you get into and hold. The former are generally better to do after your workout as a cool-down activity, but a dynamic stretching routine instead raises your heart rate and improves your range of motion.

4. Put Your Phone Down

2. Hydrate The Right Way

We all know that staying hydrated is pivotal. But if you really want to stay healthy, the key is to make hydration a priority all day long — not just an hour before you hit the gym.

What you don’t want to do is walk into your workout running low on fluid. But you also don’t want to drink too much right before your workout because you’lll get a stitch.

We know it’s hard, but your body will thank you for the focus. If you get involved in your social feed it can be difficult to get off your phone. Put the phone somewhere where it won’t a distraction during your workout.

5. Fuel Your Body

Fuel your body one hour or earlier before you exercise. Every person is different so listen to your body and find out what time suits you. The ideal pre-workout snack will contain both complex carbohydrates and little protein.

Some good examples of pre-workout snacks: Oatmeal with almonds, an apple with almond butter, and avocado cucumber sushi rolls with brown rice.

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WARM UP

NEWS FEED MAY.JUN

WATCH WHAT

YOU’RE WEARING

According to researchers at the New School of Architecture and Design in San Diego, the colour of the t-shirt you wear to the gym could affect just how hard you exercise. Associate Professor David Kopec said it was all to do with the fact that the colour red can increase the body’s blood circulation and temperature, psyching you up physically for a good workout. He added: “Red is a long light wave that affects the hypothalamus, which regulates body temperature, appetite and energy levels.”

Need for sleep If you say that you’re dying to get a good night’s sleep, you could mean that literally. You can go without eating for weeks without succumbing, but eleven days is tops for going without sleep.

A er eleven days, you’ll be asleep – forever!

Saliva gala!

You may not want to swim in your spit, but if you saved it all up, you could. In a lifetime, the average person produces about 25,000 quarts of saliva - enough to fill two swimming pools!

Coffee boosts your workout If you’re a coffee fan, this fitness tip is for you.

Research has found that caffeine taken before a training session can help to burn more fat during your workout. Incredibly, caffeine can also decrease the amount of pain you feel in your muscles when training.

This is great news for those who want to work out for longer or for those who want to do more reps.

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Ditch your shoes

One strange fitness tip that is thought to work is to ditch your shoes and go barefoot. Going barefoot has been a hotly debated topic since the publication of a running book called Born to Run back in 2009. Since then, many people have begun to think that exercising without your shoes on is beneficial to both your training and your health; especially for injury prone runners. Yet the research is limited and the debate ongoing.

Those that support barefoot training, such as the group called Barefoot in Toronto, claim that going barefoot gives you better circulation, stronger bones and can even improve poor posture.

WARM UP

Baked Avocado Egg Recipe Serves 2 | Prep time: 30 minutes

THE SKINNY

INGREDIENTS:

PREPARATION

PER 1/2 AVOCADO, SPOONFUL OF SALSA:

1 avocado 2 eggs Pinch of smoked paprika 3/4 cup chopped tomatoes 1/3 cup diced red onion 1/4 cup chopped cilantro 1 tablespoon chopped jalapeno 1/2 tablespoon lime juice Salt and pepper

Preheat oven to 425째 F. Cut the avocado in half and remove the pit. Using a spoon, scoop out some of the avocado flesh to make the hole bigger.

Place the avocado halves in a muffin tin to stabilise and sprinkle with a pinch of smoked paprika. Crack an egg into each of the avocado halves and bake in the oven for 15 to 20 minutes.

While the eggs are cooking, make the salsa by dicing up the tomatoes, cilantro, red onion and jalapeno. Toss in a bowl along with a pinch of salt and the lime juice.

The avocado is ready once the whites of the eggs have set. Season with salt and pepper and serve toped with a heaping spoonful (or two tablespoons) of salsa.

192 cal 14g fat (3 g sat) 12g carbs 123mg sodium 6g fiber 4g sugar 7g protein

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Top 10

calorie-burning sports and activities

A gym workout certainly has vast health benefits, but if you’d like to burn calories and tone up when you are not at the gym, you’re in luck. There are a numerous amount of sports and other activities that will have you feeling great in no time. Here are the top 10 calorieburning sports and recreational activities:

10 08 06 04 02

SWIMMING

Swimming’s biggest health benefit is its complete lack of impact to your joints whilst also being a great toner.

Calories burned per hour: 500 to 800

TENNIS

Although it’s a stop and start sport, tennis is a great workout. However, you might not want to tackle this sport if you have bad knees or ankles.

Calories burned per hour: 600 to 900

STAIR CLIMBING

The climbing motion works not only your lower body and quickly firms your glutes, but also makes your upper half strain as well. You can intensify your routine by jumping with your feet together up one stair, then two at a time.

Calories burned per hour: 650 to 900

MARTIAL ARTS

Regardless of whether you’re practicing, judo, karate, taekwondo or any other martial art, you can’t go wrong. Any activity that has you moving quickly and in a variety of ways is sure to help tone you up.

Calories burned per hour: 700 to 1,100

FOOTBALL

With football, you’ll walk a bit, jog frequently and sprint occasionally, but the key thing to remember is that you’re always moving. You’ll have plenty of ground to cover and will find yourself involved in lots of foot races.

Calories burned per hour: 900 to 1,400

09 07 05 03 01

JOGGING

The middle ground between walking and running, a steady jog can be a great fat-burner. A simple trot over a period of time will do wonders for your cardiovascular fitness as well as help you tone up and strengthen.

Calories burned per hour: 550 to 900

RUGBY

You don’t have to strap on the pads and risk injuries and bruises to get in shape when playing rugby. Whether you’re a scrumhalf or full-back, the running and quick changes in direction will be sure to help you tone up and drop the pounds.

Calories burned per hour: 600 to 900

ICE HOCKEY

The quick changes and rapid moves involved in a game of ice hockey, makes it a brilliant sport for burning calories.

Calories burned per hour: 650 to 900

SKIPPING

Boxers do it to warm up, but after a few minutes of this activity, you’ll realise the intesity of the exercise. It’s simple, but effective, and works the entire body, as well as helps improve your hand-eye coordination.

Calories burned per hour: 700 to 1,100

RUNNING

Upping your jogging pace will burn more calories and provide additional toning. Running is ideal in that it works every part of your body, from your calves and quads to your abs and pecs.

Calories burned per hour: 900 to 1,500

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HEALTH NEWS

GLOBAL OBESITY PREDICTED TO REACH 20 PERCENT BY 2025

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ver 12 percent of adults are now obese, a ratio that has more than doubled since 1975 and will swell to 20 percent by 2025, a major survey reported.

Of about five billion adults alive in 2014, 641 million were obese, the data showed, and projected the number would balloon past 1.1 billion in just nine years.

“There will be health consequences of magnitudes that we do not know,” study author Professor Majid Ezzati of Imperial College London said.

The survey, published in The Lancet medical journal, claims to be the most comprehensive of its kind conducted to date.

People are divided into healthy or unhealthy weight categories based on a universally adopted measure of Body Mass Index (BMI), which is calculated by the ratio of weight-to-height, squared.

FIVE WAYS SLEEP HEALS THE BRAIN

S

leep is nature’s way of putting us back in balance. It’s a natural regenerator of the brain as well as the body. Therefore take a cue from the Native Mexican Huichol, and go to sleep.

The Huichol recognise that to live in balance, we need to observe our connection to mother earth, and follow her natural cycles, waking and sleeping with the sun’s rise and setting. Physically active all day long, they make sure to get a full night’s rest so they can get up ready to power and laugh through another day. If they need to catch up on sleep, they take a siesta – a power nap.

Here are five ways that sleep helps our brains stay healthy and balanced: • Sleep orders and strengthens our memories.

• Sleep may reduce the risk of Alzheimer’s and dementia.

• Sleep makes the brain stronger.

• Sleep gives the brain time to detox.

• Sleep enables our brains to perceive pleasure.

We may not live like the Huichol, but we can learn from their wisdom. They don’t need studies to know the regenerating, brain-balancing effects of slumber, but in our modern, hectic lives, we can always use a reminder.

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Want to get more sleep?

Try these three simple tips: • Do a light workout.

• Cut back on stimulants.

• Leave your cares behind.

A healthy BMI ranges from 18.5 to 24.9 and a person is considered obese above 30, when the risk of diabetes, stroke, heart disease and some cancers escalates massively.

With a BMI of 35, one is categorised as severely obese, and from 40 upward as morbidly so.

Among men globally, obesity tripled from 3.2 percent of the population in 1975 to 10.8 percent in 2014 and from 6.4 per cent to 14.9 percent for women — an average increase of 1.5 kilograms every decade.

“If the rate of obesity continues at this pace, by 2025 roughly a fifth of men (18 per cent) and women (21 per cent) will be obese,” according to a statement

by The Lancet.

More than 6 percent of men and 9 percent of women will be severely obese.

MAY-JUNE 2016

SAVE THE DATE May 08 WINGS FOR LIFE RUN 2016 Venue: Dubai Autodrome The Wings for Life World Run is back for a second time. On May 8, 2016, at exactly 3:00 p.m. (UAE time) the Wings for Life World Run will simultaneously start all around the world. Then, 30 minutes later, the Catcher Cars will set off, chasing runners until the last female and male competing are caught.

You can join in and raise both money and awareness for Wings for Life– a foundation with the single-minded mission of finding a cure for spinal cord injury. With your help and 100% of your entry fee going straight to the charity, a cure can be found. It’s a fun 5k race, a 10k race, it’s a marathon race it’s whatever distance race you want it to be.

June 04 DUBAI DESERT ROAD RUN Venue: The Sevens Stadium The Dubai Desert Road Run allows you to track your progress and socialise with fellow runners by hosting a series of races throughout the year. It includes a 10km race for adults and those above 14 years old, a 3km junior race for ages 6 to 18, and a 3km fun run, which is untimed. Trophies will be awarded to the first three men and women in all age categories for the 10k run.

June 06 – 29 NAD AL SHEBA SPORTS TOURNAMENT 2016 (NASS) Venue: NAS Sports Complex (Nad Al Sheba)

May 24 -28 PSA DUBAI WORLD SERIES FINALS Venue: Burj Park, Downtown Dubai The greatest squash players on the planet will face off in the world squash’s season ending tournament, the PSA Dubai World Series Finals. The event will be staged at a yet to be constructed arena in Burj Park, Downtown Dubai with the Burj Khalifa and Dubai Fountain in the background.

The annual Nad Al Sheba Sports Tournament takes place during Ramadan each year and hosts a number of exciting sports. From paddle tennis and archery to volleyball and running, there are many tournaments to attend. Developing the mind and body are integral parts of Ramadan and nothing portrays the height of such self-development more than a series of sports tournaments.

June 27 – 10 July WIMBLEDON Venue: The All England Lawn Tennis and Croquet Club The oldest tennis tournament in the world returns towards the end of June. It will be interesting to see if Novak Djokovic achieves a hat-trick of successive wins in this Grand Slam event.

May 26 – 27 DUBAI DUTY FREE DARTS MASTERS 2016 Venue: Dubai Duty Free Tennis Stadium 180! The Dubai Duty Free Darts Masters is an annual event on the Dubai sports circuit and one of the biggest of its kind in the region. The world’s top eight darts players gather in the city to compete against one another to a packed audience. Michael van Gerwen, the reigning Dubai Duty Free Darts Masters Champion, will head the field of eight players, to try to win an unprecedented fourth straight title.

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LAW OF ATTRACTION SFME FEATURE

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THE LAW OF ATTRACTION VISUALISE, BELIEVE, VERBALISE WORDS: RICHARD BEVAN

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ACK IN DECEMBER 2015 COCKSURE IRISH UFC STAR CONOR MCGREGOR BRAZENLY TOLD THE GATHERED MEDIA AHEAD OF HIS HOTLY ANTICIPATED SHOWDOWN WITH THE 10 YEARS UNDEFEATED JOSE ALDO EXACTLY HOW HE WAS GOING TO BEAT HIS BRAZILIAN OPPONENT TO REALISE HIS DREAM OF BECOMING FEATHERWEIGHT CHAMPION OF THE WORLD.

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LAW OF ATTRACTION SFME FEATURE

“I WAS HAVING THESE TROUBLES AT HOME, I HAD NO JOB, NO REAL SECURITY AND EVEN THOUGH I DIDN’T KNOW WHAT WAS GOING TO HAPPEN. I WAS ABLE TO FEEL AS IF I DID. I WAS STILL ABLE TO GO INTO DIFFERENT MINDSET LIKE A KID WOULD USE HIS IMAGINATION.” Conor McGregor

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“I felt when we stared down (at the weigh-in) that his right hand was twitching – that was a subtle ‘tell’ for me,” said McGregor. “He’s ready to unload that right hand and I feel that could be a downfall for him. If he lets that right hand go, I simply enter the way I enter and that is enough – they either over-extend, or they shrink away, but either way it is not good for them. I will create traps and dead space within that octagon and walk him into that dead space but all of a sudden he will be in danger.”

To many observers it was just another example of McGregor doing what does best – mouthing off to create a buzz around the fight. But the Irishman is actually a passionate proponent of the ‘Law of Attraction.’ The belief that continual positive visualization and verbalisation/affirmation of one’s goals can result in a physical manifestation of them – and vice versa where negative visualisation is concerned. Simply put – positive thinking brings positive results while negative thinking brings negative results.

Fast forward to the December 12 world title fight and low and behold McGregor knocks Aldo out with just 13 seconds gone in the fight after his opponent winds up for the big right hand.

“If you can see it here (points to his head) and you have courage enough to speak it, then it will happen,” said McGregor after the fight. “I see these shots, I see these sequences and I don’t shy away from them. A lot of times people believe in certain things but they keep them to themselves. They don’t put it out there “If you truly believe it, and you become vocal with it – you create that Law of Attraction and it will become reality. I knew he (Aldo) would over-extend and I knew I’d catch him. Mystic Mac strikes again!”

McGregor believes that it’s not just about positive visualisation, it’s the ability to visualise positive results when the going gets tough which really makes the Law of Attraction work.

“When things are going good and you visualise more good things happening – that’s easy,” he said.

“What’s not easy to do, is in times of struggle, when things are going bad, visualising the good stuff. And that’s what I’ve always been able to do.

“I was having these troubles at home, I had no job, no real security and even though I didn’t know what was going to happen, I was able to feel as if I did. I was still able to go into a different mindset like a kid would use his imagination. I was sat my girlfriend’s old beaten up Peugeot 206 at the traffic lights but I was visualising a brand new car, a soft top Bentley driving around the streets of California. And now what do you know? I am driving around the streets of California in a soft top Bentley. Visualising good things in times of struggle – when you can do that, that’s what really makes that Law of Attraction work, because that’s much harder to do.”

McGregor went on to lose in his next fight to Nate Diaz after moving up two weight divisions in an attempt to become UFC’s first ever dual-weight world champion but there is no insinuation that the Law of Attraction is some magic formula that can make anything you imagine come true – simply that you can greatly increase that chances of reaching a positive outcome if you harness it properly.

McGregor is by no means the first well-known figure to practice the Law of Attraction. Kung fu expert and movie legend Bruce Lee, a man capable of mindblowing physical feats who also had a very wise head on his shoulders, once said: “As you think, then so you

shall become.” Another pearl of wisdom he imparted was: “Possession of anything begins in the mind.”

Heavyweight boxing legend Muhammad Ali, whom McGregor’s supreme self confidence and pre-fight proclamations are very much reminiscent of, is another high-achieving sportsman who believed in the Law of Attraction.

“It’s the repetition of affirmations that leads to belief.

And once belief becomes a deep conviction, things begin to happen,” said Ali. Like McGregor, as well as continually telling the world he was “the greatest”, Ali was a master of visualisation. He would visualise entire fights before they took place and would frequently predict the exact round in which he’d win the fight. Reportedly, out of 19 fights he made a prediction on, 17 turned out just the way he said they would.

And it’s not just sportsmen who have harnessed the power of the Law of Attraction – movie stars like Will Smith and Jim Carey are known to be believers in its principles, as is Oprah Winfrey, while Arnold Schwarzenegger used the techniques, first to become a six-time Mr Olympia bodybuilder, and then to forge successful careers in movies and eventually, politics!

“It’s the same process I used in bodybuilding,” said Arnie. “What you do is create a vision of who you want to be — and then live that picture as if it were already true.”

Whether you consider that the theory that practicing the Law of Attraction can actually ‘attract’ positive energy into your life is hocus pocus or not, there’s no doubt that if you live by its basic principles of positive thinking, visualization, and belief in one’s potential, your life will surely be richer and your ability to reach your goals will be greater.

“POSSESION OF ANYTHING BEGINS IN THE MIND. AS YOU THINK THEN YOU SHALL BECOME.”

“IT’S THE SAME PROCESS I USED IN BODYBUILDING. WHAT YOU DO IS CREATE A VISION OF WHO YOU WANT TO BE.” Arnold Schwarzenegger

Bruce Lee

“IT’S THE REPETITION OF AFFIRMATIONS THAT LEADS TO BELIEF. AND ONCE BELIEF BECOMES A DEEP CONVICTION, THINGS BEGIN TO HAPPEN.” Muhammad Ali SFME

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UAE’S FITTEST MUM SFME FEATURE

“MY MIDDLE DAUGHTER ISABELLA WANTS TO SMASH THE RECORDS HERSELF AND IT’S HER DREAM TO BE AN OLYMPIAN.”

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EVA CLARKE

VA Clarke holds a staggering 10 Guinness World Records after her latest successful record-haul in March. The super-fit Australian heroically performed 3,737 pull-ups in 24 hours as well as snapping up the one-hour (725) and 12-hour (2,740) records in the process.

The remarkable thing about the UAE expat is the amount of different exercises she has proven to be the world’s best at. Pull-ups, push-ups, burpees and even marathons – Eva can genuinely be classed as the complete athlete. Her commitment and neversay-die attitude is an inspiration for all.

“I always hope that someone in the audience gets inspired by my effort when I attempt to break records,” says Clarke.

“If they come and watch, I never want to let them down so it helps me to succeed. I’ve had quite a few people come up to me and thank me because I’ve motivated them to go out and achieve a goal.”

Eva’s fitness career began when she joined the Australian Army in 1998, but her potential wasn’t fulfilled and appreciated globally until she moved to the Middle East four years ago. The Personal Trainer’s exceptional physique was recognised in 2012 when she was crowned the ‘UAE’s Fittest Female’, but these days Clarke prefers to be regarded as the ‘UAE’s Fittest Mum’.

“I don’t know if I can be classed as the fittest woman now because I’m getting older but ‘Fittest Mum in the UAE’ – absolutely!” laughs the 36 year old. “I’m the fittest in what I choose to do. Everything that I have set out to achieve I’ve accomplished. I do believe I deserve to be considered as one of the fittest in the UAE but I like the title as ‘Fittest Mum’ because it’s true and I love being a mother.”

Mum-of-three Clarke is the perfect role model for women with a tendency to lose focus on their own wellbeing when becoming parents. Constant distractions often make for easy excuses to neglect your own fitness health and regime when you have a young family to look after. But Clarke was actually spurred on to start breaking records after giving birth to her third child.

“During my most recent pregnancy I got

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EVA CLARKE: ‘QUEEN OF THE PULL UP’.

Eva’s 10x Guinness World Records

EVA’S TIP FOR IMPROVING YOUR FITNESS START TODAY! DON’T BE AFRAID TO START TRAINING BECAUSE THE HARDEST PART IS THE FIRST DAY. IF YOU WANT TO FIND A GROUP OR GO TO THE GYM, DON’T BE INTIMIDATED

BY ANYONE. NOBODY’S BETTER THAN YOU. DON’T WAIT UNTIL TOMORROW, DO IT TODAY.

WHAT EVA’S RAISED ALONG THE WAY

challenged to do some push-ups and was beaten.

The guy I faced did 100 and I could only manage 99. After the birth of my son, I started doing daily push-ups so when 100 felt easy; I was adding one on every day. It got to the point where I was doing 200 and then 250. I decided to check the Guinness World Record books and thought, ‘hey I can do this’. I trained harder and beat the record and then got the bug and looked for more records that I could break. It felt like I couldn’t stop so I began setting myself bigger goals all the time.”

Clarke has gone on to achieve a phenomenal amount of success but being a record-beater does take its toll. She prepared herself for her latest pull-up challenge by doing interval training, pushing herself to new limits until she felt ready to take on the one-hour, 12-hour and 24-hour records. However, the excruciating pain that Clarke sustained to clinch the pull-up records is a feeling she wouldn’t want anybody else to suffer.

“I never did more than two hours of the pull-ups before attempting the record at Al Wahda Mall. After I completed 1,300 pull-ups at the world record event, I’ve never been in so much pain through my shoulder and back because it was the first time my body had

EVE CLARKE IS NOT ONLY A MULTIPLE WORLD RECORD HOLDER, SHE’S ALSO RAISED THOUSANDS FOR CHARITY ALONG THE WAY.

experienced that much volume of an exercise. I wasn’t prepared to quit although I felt like I had been hit by a truck.”

Clarke takes on these record-breaking feats for far more than personal glory. Every challenge is accompanied with a major fundraising drive.

The fitness fanatic had a challenging upbringing so donating to children’s charities and making a difference brings her great joy.

“I love to make a difference to children’s lives with fundraising. I’ve sent underprivileged kids to school in Dharka by raising US$23,000 and provided support for children battling cancer in Africa. Recently I supported the abandoned street kids fund in Brazil.

I want to raise awareness for these kinds of global charities. I’m just one person doing one small thing but hopefully that inspires other people to also raise money and support people in the world that others generally overlook.”

It usually takes Clarke four to six months to prepare for a record attempt. And although she’s hit a milestone, she’s not stopping at 10.

“There are still some records up my sleeve that I want to break. When I did my first Guinness World Record for burpees it wasn’t chest-to-floor (para-

WHEN?

AMOUNT /CHARITY

HOW?

Jan 2014

US$23,000 to send underprivileged children from Dhaka to school in support of the Maria Cristina foundation.

First Guinness World Record attempt.

January 2015

US$ 21,000 for world childhood cancer.

Attempting to set a record for the most burpees in 1,12 and 24 hours. It was a combined effort with Dubai fitness professional Lee Ryan.

April 2015

AUD $16,000 for children battling cancer.

Ran the London Marathon carrying 20kg on her back.

March 2016

US$15,000 for ‘Task Brasil’– an NGO that runs residential care for children and young people living on the street in Brazil.

Breaking Three Guinness World Records for most pull-ups in 24 hours.

1 MINUTE KNUCKLE PUSH-UPS 1 HOUR KNUCKLE PUSH-UPS 24 HOUR KNUCKLE PUSH-UPS 1 HOUR BURPEES 12 HOUR BURPEES 24 HOUR BURPEES FASTEST MARATHON CARRYING A 20KG PACK 1 HOUR PULL-UPS 12 HOUR PULL-UPS 24 HOUR PULL-UPS

70 1,206 9,241 1,272 8,718 12,003 4H 34M 725 2,740 3,737

burpee). What I want to do now is go back and do the chest-to-floor burpee. I’m going to do the one hour, 12 hour and 24 hour chest-to-floor burpees. Then there’s one other small record that I want to get for pull-ups.”

It is fitting that Clarke has reached double figures for her record tally in the same year as the world’ s best athletes prepare to set new heights at the 2016 Rio Olympics. Nevertheless, it could be another family member that is stood on the podium receiving a medal in years to come…

“My middle daughter Isabella wants to smash the records herself and it’s her dream to be an Olympian.

I think I have set the right example for her to go and achieve that if it is what she wants. Knowing her and her similarities to me, I’m confident she will make that happen. I’m too busy dying the grey in my hair these days!”

Aging is a part of life that can’t be swayed but your mental strength and positive attitude never needs to alter. Clarke is the perfect example of setting goals and doing everything in your power to achieve them. It will be intriguing to see if her offspring has the same appetite for the challenge in years to come, and who knows, possibly carve her own place in history.

Watch Eva take on SFME’s Scotty G in 20-Second Push-Up Challenge SFMEMagazine

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PREVIEW

EUROPEAN FESTIVAL OF FOOTBALL

WORDS: TODD STASZKO

T

he great and the good of Europe will face off this summer as some of the biggest talents in the game converge on France to embark on a month-long festival of football.

Spain are the two-time defending champions but aſter crashing out in the group stages at the 2014 World Cup in Brazil their credentials for a potential hat-trick of wins have come under increased scrutiny. Reigning World Champions Germany qualified with ease, as did England who won all 10 of their qualifying matches. Hosts

France have one of the strongest squads and are well-fancied to win their first Major trophy since Euro 2000 while Portugal’s 'ace in the pack' Cristiano Ronaldo will go down as one of the great players of the game.

There are some notable absentees including past European Champions Greece (2004), Denmark (1992) and Holland (1988) while there are debuts in the tournament for Wales, Iceland, Northern Ireland, Albania and Slovakia. But w ho will be crowned Champions of Europe come July SFME

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PREVIEW

Key Dates: FRIDAY 10th JUNE

Opening game (France Vs Romania)

SATURDAY 11 JUNE

Wednesday 22nd June – Group stage matches

SATURDAY 25 JUNE

Monday 27th June – Round of 16

THURSDAY 30 JUNE

Sunday 3rd July – Quarter Finals

WEDNESDAY 6 JULY

Semi Final 1

THURSDAY 7 JULY

Semi Final 2

SUNDAY 10 JULY

Final

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FORMAT

This year’s European Championships has seen a huge expansion of the number of teams involved from 16 to 24, so to accommodate that there is an addition of two extra groups and an extra round of fixtures in the knockout stages.

The six groups (A to F) still contain four teams each, with the top two from each group still going through to the knockout stage.

However, in this new format, the four best-ranked sides who finished third in their groups also progress, meaning 16 teams go through to the first round of the knockout stages. Then the teams are whittled down through quarter-finals, semi-finals and the final.

There will be no third-place play-off match.

4 YEARS AGO...

Spain dominated to win back-to-back titles during a remarkable spell of footballing dominance, winning the 2008 and 2012 European Championships with the 2010 World Cup in South Africa sandwiched nicely in between. Their 4-0 win against Italy four years ago ranks as one of the most one-sided major championship finals in recent history.

THE LAST TIME

It was played in France...

Les Bleus have twice previously hosted the European Championships. The first ever edition of the tournament was played on French soil in 1960 and it went back there in 1984. The host nation’s forward, Michel Platini, was the star of the show, top scoring with nine goals including the first in a 2-0 victory over Spain in the final at Parc des Princes.

THE BALL

The adidas Beau Jeu, unveiled by French legend Zinedine Zidane in November last year, has taken the best elements of the 2014 World Cup Brazuca ball and added improved grip for goalkeepers and enhanced in-flight visibility. Beau Jeu translates literally as ‘Beautiful Game’ and the design features the numbers 2, 0, 1 and 6 and combines a main colour of white with different shades of blue and bright red.

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Group A STAR MEN:

Albania

Manager: Gianni De Biasi Euro Appearances: Debut

STAR MEN:

Romania Armando Sadiku

Lorik Cana

Manager: Anghel Iordănescu Euro Appearances: 4

STAR MEN:

France

Manager: Didier Deschamps Euro Appearances: 8 (2 wins)

Bogdan Stancu

Vlad Chiricheș

STAR MEN:

Switzerland Dimitri Payet

Paul Pogba

Manager: Vladimir Petković Euro Appearances: 3

Xherdan Shaqiri

Johan Djourou

Group B STAR MEN:

England

Manager: Roy Hodgson Euro Appearances: 8

STAR MEN:

Slovakia Harry Kane

Joe Hart

Manager: Ján Kozák Euro Appearances: Debut

STAR MEN:

Russia

Manager: Leonid Slutsky Euro Appearances: 10

Martin Škrtel

Marek Hamšík

STAR MEN:

Wales Alan Dzagoev

Aleksandr Kokorin

Manager: Chris Coleman Euro Appearances: Debut

Gareth Bale

Aaron Ramsay

Group C STAR MEN:

Germany

Manager: Joachim Löw Euro Appearances: 11 (3 wins)

STAR MEN:

Poland Toni Kroos

Thomas Müller

Manager: Adam Nawałka Euro Appearances: 2

STAR MEN:

N.Ireland

Manager: Michael O’Neill Euro Appearances: Debut

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Robert Lewandowski

Jakub Błaszczykowski

STAR MEN:

Ukraine Steven Davis

Gareth McAuley

Manager: Mykhaylo Fomenko Euro Appearances: 1

Andriy Yarmolenko

Ruslan Rotan

PREVIEW

Group D STAR MEN:

Croatia

Manager: Ante Čačić Euro Appearances: 4

STAR MEN:

Spain Mario Mandžukić

Luka Modrić

Manager: Vicente del Bosque Euro Appearances: 9 (3 wins)

STAR MEN:

Czech Republic Manager: Pavel Vrba Euro Appearances: 8 (1 win)

Sergio Ramos

Cesc Fàbregas

STAR MEN:

Turkey Pavel Kadeřábek

Tomáš Necid

Manager: Fatih Terim Euro Appearances: 3

Arda Turan

Nuri Şahi

Group E STAR MEN:

Belgium

Manager: Marc Wilmots Euro Appearances: 4

STAR MEN:

Ireland Romelu Lukaku

Vincent Kompany

Manager: Martin O’Neill Euro Appearances: 2

STAR MEN:

Italy

Manager: Antonio Conte Euro Appearances: 8 (1 win)

Shane Long

Jonathan Walters

STAR MEN:

Sweden Riccardo Montolivo

Gianluigi Buffon

Manager: Erik Hamrén Euro Appearances: 5

Zlatan Ibrahimovi

Kim Källström

Group F STAR MEN:

Austria

Manager: Marcel Koller Euro Appearances: 1

STAR MEN:

Iceland Marko Arnautović

Christian Fuchs

Manager: Lars Lagerbäck & Heimir Hallgrímsson Euro Appearances: Debut

STAR MEN:

Hungary

Manager: Bernd Storck Euro Appearances: 2

Gylfi Sigurðsso

Kolbeinn Sigþórsson

STAR MEN:

Portugal Balázs Dzsudzsák

Roland Juhász

Manager: Fernando Santos Euro Appearances: 6

Cristiano Ronaldo

Pepe SFME

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Ones to Watch:

Dele Alli (England)

The Tottenham midfielder may be a relative rookie at international level, but his performances for club and country have drawn comparisons with former England Captain Bryan Robson, such is the 19-year-old’s precocious talent.

Real Madrid forward Gareth Bale will spearhead Wales’ first appearance in a major championship since 1958. The 26-year-old is coming into his prime and was Wales’ top scorer with seven goals in their qualification campaign.

Romelu Lukaku (Belgium)

Thomas Muller (Germany)

Still only 23, the powerful forward has had the best season of his career so far with Everton in the English Premier League and will be looking to translate his domestic form into the international sphere. The closest thing to Didier Drogba a European country has produced.

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Gareth Bale (Wales)

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Germany’s attacking linchpin, Thomas Muller has been in stunning form this year with seven goals in qualifying for Euro 2016. The reigning World Cup winners will be looking to Muller to fire them to glory once more and he will be ably assisted by a plethora of outstanding teammates.

Alen Halilović (Croatia)

Hailed as one of the most promising players in Europe, Halilović earned a move to Barcelona in 2014 aſter impressing at Dinamo Zagreb as a teenager. The diminutive attacking midfielder has quick feet, an eye for a pass and a deadly leſt foot. This tournament could mark his big breakthrough.

Paul Pogba (France)

Pogba carries the hopes of the host nation on his shoulders but he is more than capable of delivering on the biggest stage. He has helped Juventus to three successive Serie A titles and last year’s Champions League final and was voted Best Young Player at the 2014 World Cup.

Robert Lewandowski (Poland)

One of the most outstanding talents to come from Eastern Europe in decades, Robert Lewandowski gets the chance to shine on the International stage with Poland again aſter scoring 13 goals in qualifying – equaling the record held by Northern Ireland’s David Healy.

Zlatan Ibrahimovic (Sweden)

Likely to be the veteran forward’s international swansong, Zlatan has been in imperious form for Paris Saint-Germain this year with over 40 goals in all competitions.

Defenders beware...

PREVIEW

Venues: Ten stadiums in ten cities BORDEAUX:

NICE:

LENS:

PARIS:

LILLE:

SAINT-DENIS:

LYON:

SAINT-ETIENNE:

MARSEILLE:

TOULOUSE

Nouveau Stade de Bordeaux Capacity: 42,115

Stade Bollaert-Delelis Capacity: 38,223

Stade Pierre-Mauroy Capacity: 50,186

Parc Olympique Lyonnais Capacity: 59,286

Stade Velodrome Capacity: 67,394

SFME PREDICTIONS SCOTT GRAYSTON Journalist Winner: England

This is the most exciting team England have had for years. If Roy Hodgson utilises all his attacking threats and isn’t scared of dropping big names, the Three Lions could go all the way. England had the best record in qualification and proved their class recently when they came from behind to beat world champions Germany 3-2. Can’t wait to see Dele Alli, Harry Kane and Jamie Vardy in action against Europe’s finest.

Allianz Riviera Capacity: 35,624

Parc des Princes Capacity: 48,712

Stade de France Capacity: 81,338

Stade Geoffroy-Guichard Capacity: 41,965

Stadium Municipal Capacity: 33,150

EXPERT PREDICTION DENIS IRWIN

Winner: France

They have a glorious home record and the squad they have got will see them over the line. Spain and England will be a threat but France on home soil will take some beating.

TODD STASZKO

Senior Journalist Winner: Germany

Germany are my pick because they’ve got the experience of winning the World Cup two years ago and, like Spain before them, they will ride that momentum into these European Championships. In Muller they have a forward who will run himself into the ground for the cause and he is ably supported by the likes of Özil, Götze, Kroos and Reus.

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GUEST COLUMN

“NO PRESSURE ON IRELAND AT EURO 2016”

By Denis Irwin D

enis Irwin was one of the greatest full backs to ever play for Manchester United and this quality was replicated when he represented the Republic of Ireland. He was capped 56 times by his national team and featured in the side that reached the last 16 of the 1994 FIFA World Cup. He was also key member of the Irish team that reached their highest ever position of sixth in the FIFA rankings in 1993.

SFME caught up with the retired 50 year old in Dubai recently as he revealed his excitement ahead of Euro 2016 knowing that the Boys in Green have nothing to lose and could shock a testing group if luck is on their side.

I

wouldn’t be surprised if Ireland advance through their group and reach the last 16 in the Euros. They will need everyone to keep everyone injury-free though. Jonathan Walters is currently injured and we want him to be fit before the Euros kick off. Having everyone fit would be a massive boost for the side because squad depth is needed in big tournaments.

This is the sixth time Ireland has featured in a major tournament and I’m sure that the players and the fans will be buzzing to have the chance to represent the team on such a momentous occasion.

Manager Martin O’Neil will be well prepared for the challenge. Trust me, they will be right up for it. Ireland may not have the best team but I want them to make sure that in each game they will turn the match into a battle and they will have to keep the fight and spirit up.

I’m not wary about Belgium at all in the group stages. Although they’re ranked highly, they’ve not really achieved anything yet and have little experience on the big stage. The pressure will be on them as they have a great squad with brilliant individual talents so a lot will be expected from them.

Italy are a tough opponent and it will be hard to play against them. The team has always been organised and they tend to do well in these tournaments.

Sweden are similar to us in terms of quality. They will always be dangerous because they have Zlatan Ibrahimovic upfront, but I don’t think that this is the best Sweden team.

All in all, it’s going to be a tough and challenging group. However, I’m positive that the team is well-oiled and we will have tremendous support.”

On being Sir Alex Ferguson’s ‘best-ever signing’: “The fact that Sir Alex Ferguson said that I am the greatest signing in his coaching history with Manchester United is a great honour and a proud moment for me.

When I think that Peter Schmeichel signed for £500k, Eric Cantona for £1 million, Roy Keane for £300k…If you look at the money spent on players between then and now and you notice that there have been massive changes in the economy of transfers.

Sir Alex has not signed many left-backs throughout his career with the Red Devils, so it was easy for me to establish myself and make a mark on that team.”

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Trainer

KILLER 'PUSH AND PULL' SUPERSET THE PRINCIPAL MYTHS IN STRENGTH TRAINING FOR WOMEN

42 TRAINING FOR THE SPORT OF LIFE

46 PUNCH AND KICK YOUR WAY INTO KNOCKOUT SHAPE

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15-MINUTE EXPRESS LANDMINE WORKOUT

44 TRIGGER POINT THERAPY: SPINAL MOBILITY AND PAIN RELIEF

47 WHY YOU SHOULD DO XFIT

49

HOW AND WHEN TO EXERCISE IN RAMADAN

HOW TO EAT HEALTHY DURING RAMADAN

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TRAINER

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

I

f you think of all the different exercises you can do, many of them involve pushing and pulling and I'm going to show you some excellent moves which will work the front and back of the body.

Supersetting is a great way to load the muscle whilst keeping the intensity of the workout high. This doesn’t mean the resistance has to be high, as the resistance can be tailored to suit your individual goals and needs.

What are the benefits?

Performing a super set with two exercises will burn more calories than if you did the same exercises one after another. It will improve your cardiovascular endurance and fitness at a faster rate by challenging the body to work at a higher heart rate. It will allow you to finish your workout in less time because instead of resting between sets you're working a different muscle group and that will get you results in a faster time.

Here are four push and pull supersets which you can try:

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

1

DUMBBELL CHEST PRESS VS DUMBBELL BACK ROW

For this superset, try to select the same weight in dumbbells for both exercises. The chest press involves lying on your back and pushing both dumbbells at the same time up to the ceiling so they touch in the middle, then control them back down. You should feel the pectoralis major, anterior deltoid and triceps working and remember to squeeze the chest at the top of the movement. Complete 10 reps then go into the second exercise.

From a kneeling position on the bench, pick up one dumbbell. Start with your arm straight and then row the dumbbell up to your chest by pinching the shoulder blades back.

Keep your back flat and shoulders parallel to the floor. You should feel this working the latissimus dorsi, rear deltoid and bicep. Once you have done 10 reps on one side, repeat on the other side. This is one set. Repeat this again for a total of three sets.

DUMBBELL BACK ROW

DUMBBELL CHEST PRESS

2

PUSH-UP ON HANDLES VS NARROW BACK PULLEY

Normal push-ups are a good body weight exercise, but when performed using the handles, this adds more pressure to the chest. It also enables you to get lower and deeper into the movement. Place both handles on the ground, normal distance apart as if you were doing a regular push-up. Keeping the speed of the movement controlled, lower your chest to the floor until your chest is in line with the top

NARROW BACK PULLEY

of the handles, and then back up again. Aim for 10 reps.

Then go into the second exercise.

Sit on the pulley machine with your hands on the narrow triangular grip.

Select a weight which you can lift for 10 reps. Keep the back straight and retract the shoulder blades then row, bringing the handle into your ribs. Perform 10 reps then go back into the push ups exercises. Try to complete three sets.

PUSH-UP ON HANDLES

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine 40

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TRAINER

3

BARBELL BENCH PRESS VS BARBELL DEAD ROW

The most common chest exercise is probably the bench press, which is a solid exercise for working the chest. You can use a Smith Machine or a free weight Olympic bar (which weighs 20kg) then add the weight each side to a load which you can lift for 10 reps. Take your hands slightly wider than shoulders and bring the bar from arms extended, down to your chest and back up again. Focus on bringing the bar down straight and to the centre of your chest working the pectoralis major.

BARBELL BENCH PRESS

The second exercise is a dead row.

Pick up a bar overhand grip. Stand with feet hip-distance apart and with a slight bend in the knee. Tip forward from the hips and keep the back straight then row the bar into the belly. To help keep your back straight and avoid slouching, let your eyes gaze one metre in front. Focus on bringing the elbows high and wide then pinch between the shoulder blades to work the rhomboids of the upper back. Perform 10 reps and then go back into the first exercise.

Do this for a total of three sets.

BARBELL DEAD ROW

4

NARROW HANDED PUSH-UPS VS UNDERHAND GRIP PULL-UPS UNDERHAND GRIP PULL-UPS

The last superset is narrow handed push-ups. This works both the triceps and the chest. The narrower your hands, the more difficult the exercise.

Place both hands under your chest in a diamond position. From here, lower your chest down to the floor and try to keep your elbows tucked in, then push yourself back to the top.

Try to do 10 reps. If it’s too difficult on your toes, you can drop down to

your knees or take your hands a little wider.

The second exercise here is underhand grip pull ups. Again focusing on the narrow grip to emphasise the biceps as well as the back. Grip both handles and pull yourself up until your chin reaches the bar, then lower yourself back down. Aim for 5-10 reps and repeat this super set three times.

NARROW HANDED PUSH-UPS After this workout I can guarantee you will be sore the following day if the reps are hit and the resistance is challenging for you. When performing 10 reps, the correct weight should be a struggle to complete the ninth and 10th rep. If not, then the weight may be too light for you. For every movement, think of the technique of the movement and feel the muscle contraction. This will allow you to focus on getting the most out of every rep. Time to give the workout a go and let the good results commence...

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By VERA DOS SANTOS Personal Trainer Fitness First DIFC

Don’t

BELIVE

EVERYTHING YOU HEAR

I

The Principal Myths in Strength Training for Women

t‛s unbelievable that with the vast source of information available about physical exercise, there are still an abundance of myths surrounding women and strength training. I feel obliged as a personal trainer to reveal what is true and what is not.

Our job gets harder when ‘fitness believers‛ preach that women should only do light weights and some health care providers claim that heavy weights will develop injuries and affect their femininity. All of this

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nonsense just results in inferior programmes for women that don‛t test them enough or deliver the maximum benefits.

I started my sports journey very young in ‘Artistic Gymnastics‛, but when I started university, I got the passion for bodybuilding. I can still see the effect that these two sports have made on my professional career and outlook on functional training and weightlifting.

Here are four myths that people often believe but I can assure you are not true:

TRAINER

MYTH 1

Weight Training Makes Women Masculine:

The answer is simple and scientific. An average woman cannot gain huge amounts of muscle without the assistance of muscle building drugs. Even with an aggressive weight training programme and bulking diet, biologically women don‛t naturally produce enough testosterone (one of the main hormones responsible for increasing lean mass). Also, we possess just about 60% of the number of muscle-fibre nuclei compared to men, which reduces women‛s capacity to build muscle.

MYTH 2

Aerobic Training Is the Best Way to Stay Lean:

With my personal experience as a female athlete, I can say with confidence that muscle responds to resistance and if the resistance is too light the body just doesn‛t change.

Every day I observe women in the gym spending hours on cardio equipment and intensive group classes because they have that “old fashion belief” that in order to stay lean, they need to perform aerobic exercises. What they don‛t understand yet; is exaggerated aerobic exercises produces cortisol, having a big effect of decreasing muscle mass and consequently the metabolism; making it harder to maintain an athletic body. From another side; increasing muscle mass with strength workouts, stimulates the release of natural biochemical‛s (growth hormone) and will raise the metabolism, helping reducing the fat.

training increases the MYTH 3 Weight size of women’s breasts: One of my huge frustrations, as a female athlete competing in bodybuilding bikini events, was the size of my breasts. Weight training develops the underlying chest muscle and can add more shape to the upper body, but we can‛t change the fact that women‛s breasts are composed primarily of fat tissue; impossible to increase through weight training! As a matter of fact, when the percent of body fat decreases, breast size will decrease consequently, the only way to change the size is by gaining fat or getting breast implants.

MYTH 4

Women Can’t Train During Their Menstrual Cycle: With consistency, I receive ‘reschedule‛ messages from my students during their menstrual cycle. Contrary to this archaic notion, women can and should train anytime! The types of exercises just have to be adapted with each case because the training performance is always suited towards the individual.

Vera’s Tips for Success • • •

•

Don‛t be afraid to use heavy weights. The resistance has to be enough to shock and change your body.

Use compound exercises instead of machines. This increases your strength to help in the fat burning process.

Try doing ‘deadlifts‛. It is one of the most powerful exercises that burns a large amount of calories (with the appropriate resistance).

HIT (High Intensity Training) is the best type of training to apply during the menstrual cycle. In my opinion, it can make you more active, within a small amount of time, during that period.

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By TREVOR FLOWERS Fitness Manager, Fitness First Motor City

1-MINUTE EXPRESS LANDMINE WORKOUT BUILD A STRONG CORE, GAIN EXPLOSIVE POWER AND BURN A TON OF CALORIES WITH THIS 15-MINUTE LANDMINE WORKOUT

M

ost gyms these days have a Landmine attachment, but a lot of gym-goers are still unsure what it is or how to even use it. It’s one of the most effective pieces of equipment in our gyms, but unfortunately it is also very under-utilised.

When done properly, Landmine workouts can be great for building core strength and explosive power all in one workout. As most of the exercises performed incorporate rotation in the transverse plane, there is a lot

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of activation from your deep core muscles, as well as the oblique systems. Due to the explosive nature of these exercises you will also be focusing on your fast twitch muscle fibres, which are responsible for generating more power and strength.

One of the great things about using the Landmine is that you can easily incorporate the exercises in a full body workout, working every muscle group, and burning a ton of calories in the process.

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

TRAINER

The Wor In this workout you will perform five cluster sets for 2 minutes each before resting for 1 minute in between sets. The total time to complete this workout will be only 15 minutes, so this is great to add on the end of your workouts as a 'finisher' if you like.

The Landmine Thruster will be the staple exercise in every set as it is such a great exercise that utilises both the upper and lower body in one go. You will perform a different exercise in each cluster set, with a total of six exercises in the whole workout.

Perform each exercise for 30 seconds in the following order.

Lann Thut (THIS EXERCISE IS DONE IN EVERY CLUSTER)

Clur  Landmine Thrusters

30 Seconds

Landmine Clean and Press (Left)

30 Seconds

Landmine Thrusters

30 Seconds

Landmine Clean and Press (Right)

30 Seconds

Rest

60 Seconds

Lann Cle d Pre

Clur  Landmine Thrusters

30 Seconds

Landmine Reverse Lunge Into Press (Left)

30 Seconds

Landmine Thrusters

30 Seconds

Landmine Reverse Lunge Into Press (Right)

30 Seconds

Rest

60 Seconds

Lann Rev Lun Ino Pre

Clur  Landmine Thrusters

30 Seconds

Landmine Towel Row

30 Seconds

Landmine Thrusters

30 Seconds

Landmine Towel Row

30 Seconds

Rest

60 Seconds

Clur  Landmine Thrusters

30 Seconds

Landmine Push-up to Row

30 Seconds

Landmine Thrusters

30 Seconds

Landmine Push-up to Row

30 Seconds

Rest

60 Seconds

lam ow w

Clur  Landmine Thrusters

30 Seconds

Landmine Anti Rotations

30 Seconds

Landmine Thrusters

30 Seconds

Landmine Anti Rotations

30 Seconds

Rest

60 Seconds

Lann Pus- t Row

Lann Ani Rotos SFME

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TRAINER

By CATARINA LEIRIA Group Exercise Manager Fitness First Abu Dhabi Mall

TRAINING

FOR THE

SPORT OF LIFE

B

odyAttack is a high-intensity fitness class that combines athletic movements like running, jumping and lunging with strength exercises such as push-ups and squats. This is a class that caters to all fitness levels from beginners to athletes having loads of options to increase and decrease the intensity levels. Your limits will be challenged and you will leave the class with a sense of achievement. On top of that you can burn up to 800 calories.

BENEFITS OF BODYATTACK:

■ It is a whole body workout that tones and shapes up while burning loads of calories.

■ It builds stamina and the sports inspired moves will improve your coordination and agility.

THE BURPEE

This is one of the more complex movements found in a BodyAttack class. I will break it down for you and also provide a high intensity option to test your skill.

STANDARD OPTION:

HIGH INTENSITY OPTION:

1. START WITH YOUR FEET WIDER THAN YOUR HIPS. TOES AND KNEES SLIGHTLY OUT. 2. PUSH THE HIPS BACK AND DOWN INTO A SQUAT. 3. PLACE YOUR HANDS ON THE FLOOR.

IF YOU WANT TO MAKE IT MORE INTENSE ADD A TUCK JUMP.

5. THEN JUMP YOUR FEET BACK INTO A SQUAT, PUSH THE HIPS BACK AND DOWN AND PUSH THROUGH YOUR LEGS TO STAND UP.

MID-HIGH INTENSITY OPTION: 4. JUMP YOUR FEET BACK INTO A PLANK POSITION MAINTAINING THE HANDS UNDER THE SHOULDERS WHILST KEEPING THE BACK STRAIGHT.

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EXECUTE A TRICEPS PUSH-UP ALL THE WAY TO THE FLOOR FOR STEP FOUR. KEEP YOUR ELBOWS TUCKED IN.

Watch the video to see footage of what a BodyAttack class is like and then you can test it out youself at your nearest Fitness First.

SUBSCRIBE TO OUR YOUTUBE CHANNEL: Youtube.com/SFMEMagazine

TRAINER

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

SPINAL MOBILITY & PAIN RELIEF

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

Trigger point therapy (Part 3)

T

his is the last part to the Triggerpoint series and we will finish on spinal mobility and pain relief.

The spine is an area you want to be careful with, the most important bit of advice I can give you is to never roll over the spine so if you are rolling your lower back you must do one side at a time never both together otherwise you could end up damaging nerves along the spinal column and always use slow controlled movements.

T-SPINE MOBILISATION AND EXTENSION Start by laying on your back with the foam roller on your thoracic spine (middle of your back) keep our arms crossed and chin tucked in, lean over the roller as far as you can remembering never to drop your head.

To add more pressure extend your arms above your head, still keeping your chin tucked in, if this feels easy you can bring you legs up to 90 degrees to increase the extension on the spine.

For this move it's okay to have the roller sitting over the spine as you are not rolling – this is about spinal mobility; increasing the mobility of the spine.

ROLLING EITHER SIDE OF THE SPINE In the same position as the first exercise, turn your body to one side so the roller is off the spine and on the back. Start to slowly roll up and down this area until you feel the painful spot, hold until it eases then continue to roll, repeat on the other side.

This ends the Triggerpoint series. These exercises are painful and you might think they won't help you get to your goals of losing weight or building muscle or getting fit but just remember, you can achieve your goals faster and sustain them for longer when your body is functioning as one unit with no injuries or faulty movement patterns.

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TRAINER

PUNCH &

By DENISA ALEXANDRU Area Group Exercise Manager Fitness First, Abu Dhabi

KICK

YOUR WAY INTO KNOCKOUT SHAPE B

ODY Combat is a class that’s different from the ordinary. You get to punch and kick your way into amazing shape, burning up to 800 calories along the way.

Body combat is a high-energy martial arts-inspired workout that will help you unleash the inner warrior. For those of you afraid to break a nail or get a broken nose, don’t worry, this workout is totally non-contact, so you don’t get to punch and kick anyone! Also if you are a newbie there are different levels of intensity that our certified Group Exercise Instructors will give you along the way so you don’t feel left out.

This workout is the best way to release all that stress built up during the day but also allows you to have a blast and feel like a champ.

BENEFITS OF BODY COMBAT ■ WORKS AND TONES MOST KEYS AREAS OF THE BODY (LEGS, GLUTES, ARMS, BACK, SHOULDERS, CORE) ■ BURNS UP TO 800 CALORIES ■ DEVELOPS COORDINATION, AGILITY AND SPEED

TIPS FOR UPPER BODY STRIKES:

JAB

A PUNCH WITH THE LEADING HAND.

STRIKE SURFACE:

The first two knuckles.

TARGET ZONE:

Your opponent’s nose, lip or chin.

TIP ON EXECUTION:

Keep the elbow soft and avoid locking it.

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THE JAB CROSS

A PUNCH WITH THE REAR HAND AFTER PERFORMING A JAB. YOUR FEET AND BODY TWIST INTO THE SHOT.

STRIKE SURFACE:

The first two knuckles.

TARGET ZONE:

Your opponent’s nose, lip or chin.

TIP ON EXECUTION:

Release the back heel off the floor as you throw the cross. This will allow you not only to reach your opponent but also to generate more power by using the leg, hip and core.

UPPERCUT

A SHORT ASCENDING VERTICAL PUNCH THAT TARGETS YOUR OPPONENT’S CHIN.

TIP ON EXECUTION:

Keep the punches short and retract the fist back into the boxing guard after hitting the target zone.

HOOK

A CIRCULAR PUNCH THAT TARGETS YOUR OPPONENT’S JAW OR TEMPLE.

TIP ON EXECUTION:

Keep your elbow at a 90 degree angle and at the same level with the shoulder.

TIME TO UNLEASH AND EMPOWER YOURSELF. Subscribe to our Youtube channel: SFMEMagazine

TRAINER

By COLLIS ABRAHAMS XFIT HEAD COACH

WHY YOU SHOULD DO

SFME: What is XFit and how can it be defined?

Collis Abrahams: In school when we do Maths, we use “X” as the variable, it can be anything. Therefore X in XFit is anything related to fitness. To ensure our members are ready for any fitness challenge (whether in life or competition), I work with them on a set of basic fundamental principles which are: strength, speed and power, cardiovascular endurance, gymnastics skills, mobility and flexibility.

SFME: Can you give us an example of the exercises for these basic fundamentals?

CA: Strength, speed and power would be squats, bench press, deadlifts, overhead or shoulder press. In addition, the two Olympic lifting or weight lifting exercises known as the clean and jerk and the snatch. Cardiovascular endurance is strengthened by the use of the rowing machine, skierg, assault bike and treadmill. Gymnastics skills are

XFIT

developed by learning and practicing the handstand, handstand push-ups, handstand walks, pull-ups, the muscle up, toes-to-bar and single leg squats or pistol squats. All classes begin and end with mobility work and stretching and using trigger point foam rollers.

harder and with heavier weights whereas the beginner will use less weight and both will finish the workout feeling like it was difficult enough for them.

SFME: So why should I choose to do XFit rather than regular weight training or studio classes?

CA: There are lots of reasons why XFit is more beneficial and different. Firstly, the programme is designed a month in advance to make you stronger, fitter, more flexible and obviously leaner. Every day is different so no two workouts or day is the same. Secondly, you have a qualified and dedicated coach

The programme is designed a month in advance to make you stronger, fitter, more flexible and obviously leaner

SFME: This seems very intense, can anyone join or should you be a certain level of fitness?

CA: Absolutely anyone can join.

Whether you’re a complete beginner or experienced athlete. All the workouts can either be progressed (made more difficult) or regressed (made easier). The experienced athlete will know how to push themselves

to ensure movements standards and safety. They are there to make sure you are able to perform the exercises correctly. Thirdly, there are a maximum of fifteen members in the class all wanting to achieve more out of their training and better scores so essentially everyone is motivated. Fourth, all the scores are written on the board for the day so if you are competitive, you are able to see how you have scored against the other members. Lastly, everyone encourages you. There is a sense of community, when you’re the last one still busy on the workout, all the members will gather around and cheer you on to make sure you finish and that you have given your all.

SFME: That sounds amazing. Where can people participate in XFit? CA: Currently we have one XFit studio in Uptown Mirdiff and a brand new three-in-one studio at Dubai Media City in Business Central Towers.

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TRAINER

By MOHAMMAD GHASSAN Personal Trainer, Fitness First Jordan

How and When Do We Exercise in the Holy Month of Ramadan?

E

xercising should be continued during the holy month of Ramadan, as it is one of the healthy habits that positively affects you in numerous ways.

However, the amount of time you workout for and the type of exercises you do needs to be evaluated and altered.

If exercising is important to the body's well-being and health throughout the year, it is even more important in Ramadan than in any other month, due to many reasons including: • •

• • •

It helps people who regularly follow an exercise programme to easily resume it after Ramadan, giving no chance of idleness to seep into their bodies.

During fasting time, the muscular system gets energy by using the glucose in liver. If the physical exertion and required energy increase; and the amount of glucose in liver is inadequate to provide muscles with energy, the muscular system will use another source, which is the adipose tissue dissolution and fatty acid oxidation. If the fatty acids decrease, the muscular system will oxidise the fats in liver. Thus, fasting and exercising are a good chance to burn the stored fats.

It improves the digestive system efficiency and protects from indigestion problems.

The weight lost during fasting will definitely be gained after Iftar, especially if the fasting person overeats throughout Ramadan without exercising.

If the body suffers from deprivation and lacks energy resources, weight will be lost, but from the non-fatty tissues, which adversely affects health. However, during Ramadan, exercising and food deprivation leads to weight loss from the adipose tissues, positively affecting health.

Not eating or drinking for up to 15 hours, as well as staying up late at night, causes body fatigue and stress. Therefore, exercising is a key factor in fasting to increase the body's efficiency in many areas of fitness and health.

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PREFERABLE TIMES FOR EXERCISING IN RAMADAN AND THE BENEFITS OF EACH: • Two or three hours before Iftar so the body is compensated for the missing fluids and minerals as soon as Iftar starts.

• Or approximately two and half to three hours after Iftar, as during this period, food is efficiently digested to recover energy and recharge it to the vital organs of the body.

BENEFITS OF EXERCISING BEFORE IFTAR: ★

★

★

It revitalises the body and increases its efficiency in getting rid of the toxins resulting from the metabolic processes.

It is a perfect period for those who aim to lose weight and get rid of the stored fats, as the glycemia is at its lowest levels at the end of the fasting day, so the body transforms the stored fats to use them as energy resource.

It increases feelings of comfort and relaxation.

REMEMBER • •

BENEFITS OF EXERCISING AFTER IFTAR: ★

★ ★ ★

This period is suitable for older people and those who have with special health cases.

It stimulates and accelerates metabolic processes.

It burns extra calories gained from food intake.

It prevents the body from tending to store calories intake from Iftar, as the part that does the main activity, which are the muscles, has priority in energy.

The period of time allocated to an exercising class during fast does not exceed 60 minutes for a maximum of five days a week.

The preferable physical activities in Ramadan are of low or medium intensity and do require neither considerable exertion nor high resistance that may exhaust the body.

How to eat healthy during Ramadan: RAMADAN CAN OFFER A NUMBER OF HEALTH BENEFITS ESPECIALLY FOR PEOPLE WHO ARE MONITORING THEIR DIETARY INTAKE. IF YOU FOLLOW THIS GUIDE YOU COULD BENEFIT AND TAKE A HUGE STEP TOWARDS A HEALTHIER LIFESTYLE.

HEALTHY MENU SAMPLE FOR IFTAR: ■ BREAK YOUR FAST: 1. Dates or yogurt ( 3 dates with ½ cup of yogurt) 2. Dates with water (3 dates filled with almonds or walnuts with 1 cup of water) This meal provides instant energy to the stomach to start digestion.

(Wait 5-10 minutes Go to Mughrib prayer) ■ LIST STARTER 1. Soups 2. Salad Wait 1-2 hours, and drink as much water as possible (Go for Ashaa Prayer) ■ MAIN DISH Make sure that your main dish is light and high nutritionist value) Examples: 1. Grilled fish(salmon) with vegetables or rice 2. Oriental or Biryani rice ( maximum 2 cups) 3. Oven baked chicken scallops and baked potato 4. Whole grain pasta with vegetables Wait 1-2 hours, and drink water as much as possible (Go for Taraweeh Prayer) ■ DESSERT Make sure that your dessert is not more than 200-350 kcals ■ SUHOOR Do not skip this meal it is your fuel during the day. Make sure that your Suhoor contains all the food group: 1. Complex carbohydrate 2. Protein 3. Healthy fats 4. Vegetable and fruits 5. Dairy

By BANIN SHAHINE Nutrition Fitness Manager, Fitness First Middle East

■ EAT THREE BALANCED MEALS A DAY 1. One at Iftar 2. One 2-5 hours after Iftar 3. One at Suhoor ■ DRINK PLENTY OF WATER AND FLUIDS

■ MAKE SURE THAT YOUR IFTAR IS NOT:

1. Heavy.

2. High in carbohydrates.

3. Limit your dessert intake, and substitute with fruit or fruit-based desserts.

COMPLICATIONS DURING RAMADAN ■ HEADACHE: Due to 1. CAFFEINE WITHDRAWAL Tip: Before Ramadan start cutting caffeine gradually, or switch your morning coffee cup to the afternoon.

2. DEHYDRATION Tip: Always try to drink plenty of water and keep hydrated.

3. SLEEPING: Try to take a catnap during the day ■ DIGESTION PROBLEMS 1. Constipation: Tip: The nutritional treatment of constipation is: Exercise, Water and Fiber 2. Peptic ulcers or heartburn: Tips: . Avoid spicy food, caffeine, soft drinks . Avoid smoking (remember Ramadan is the best time

.

. .

.

to quit smoking, you are abstaining from smoking at least 12 hours - why not quit for good?)

Avoid citrus fruit juice ( low PH foods may worsen the peptic ulcer) Do not lie down at least 30 minutes after eating Eat good quality food (high in omega 3,6, vitamins and minerals) Check with your doctor for medication that you can take before Ramadan to control your stomach acidity.

■ STRESS 1. Lack of food or water Tip: Eat a balanced diet during Iftar and Suhoor 2. Changes in routine and shorter periods of sleep Tip: Exercise to control your stress

I HOPE YOU HAVE A GOOD RAMADAN AND RETURN AS A HEALTHIER, FITTER AND STRONGER PERSON. RAMADAN KAREEM! SFME

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LIFE IN

STYLE

JOIN THE JUICE REVOLUTION!

J

uicing and smoothie making has taken the world by storm of late and Nutribullet appears to be at the forefront of this health revolution so we decided to take a closer look and see what all the fuss is about.

Where Nutribullet differs from traditional blenders is that it’s actually not a ‘blender’ at all – it’s an ‘extractor’.

Where a blender or a juicer will leave behind the skin or ‘cell wall’ of a fruit or vegetable, which is where the majority of the nutritional goodness is contained, the Nutribullet will break foods down – skin, seeds, pulp and all – into their most absorbable state, releasing the allimportant vitamins and minerals.

We conducted a trial of one and, having been slightly dubious about the whole ‘eating the skin and seeds’

thing, were actually pleasantly surprised by how smooth and tasty the Nutribullet made things. Of course, it’s down to the operator to ensure the ingredients added make for a palatable drink, but there really is nothing but your imagination to limit you when it comes to making smoothies with this thing.

Fruits, vegetables, nuts, yogurt, ice cream (sugar free of course) – you name it, you can just throw it in there and see what comes out. It’s a fantastic way of getting your ‘five a day’ and the compact size and ease of cleaning the Nutribullet make it super handy for bringing with you to the office or the gym for lunch or a post-workout snack.

If you need some inspiration on recipes you’re covered as each Nutribullet comes with a helpful recipe book and nutrition guide.

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training gear

Push your training to the limit with Reebok’s latest CrossFit collection

L

overs of functional training will be keen to check out Reebok’s new CrossFit line. The Spring/Summer’16 training collection combines eye-catching styling with the latest technology, such as the brand’s patented ActivChill fabrication and SpeedWick moisture management, to maximize your potential and help you test your limits.

WOMEN’S APPAREL HIGHLIGHTS Disrupt Reversible Tights, AED375 Designed to offer two looks in one, wearers can choose from a solid color or reverse the tights to reveal a vibrant ‘happy accident’ graphic inspired by the CrossFit community. SpeedWick technology offers increased ventilation, while a lack of front rise ensures a great fit and smooth front.

ONE Series ActivChill Crazy Camo Tight, AED295 With laser perforated waistband and ActivChill mesh panels for added breathability, ONE Series ActivChill Crazy Camo Tights are designed to keep athletes cool and comfortable. The versatile tights feature poly/ spandex SpeedWick fabrication for comfort and moisture management, while the bold asymmetrical crazy camo print makes a style statement during your training session.

ONE Series ActivChill Tank Top, AED145 With a flattering, slim fit, the ONE Series ActivChill Tank Top is a versatile training garment. Featuring ActivChill technology and SpeedWick fabrication, the dropped armhole offers full freedom of movement. A stylish skinny racer back is cut for all body types, and there’s added flare on the hip with striking OT tape.

MEN’S APPAREL HIGHLIGHTS Reebok CrossFit Kevlar® Boardshorts, AED495 Flexible and durable enough for any workout, the CrossFit® Kevlar® Boardshorts are built with Kevlar® fibers and Cordura® technology. Hard-wearing Kevlar® is woven into the front of the short to provide the ultimate protection on the upper leg against tears and abrasions from workout equipment and repetitive movement.

Stretch CORDURA® front panelling offers improved flexibility, partnered with four-way stretch panels on the rear to ensure a comfortable fit with no restrictions on movement. The vibrant ‘motor red’ colorway contrasts with the bold CrossFit text on the back leg.

ONE Series ActivChill Short Sleeved Top, AED195 Featuring ActivChill technology and SpeedWick fabrication to feel fresh, light and dry, the ONE Series ActivChill Short Sleeved Top is a versatile addition to any training wardrobe. Bonded tape down the shoulder seams and sleeves along with the striking asymmetrical OT tape placed at the hip offers a pop of color.

FOOTWEAR Reebok CrossFit Speed Trainer, AED525 Designed for high intensity and cardio based workouts, the Reebok CrossFit Speed Trainer is built to be the perfect indoor training shoe. Overcome any obstacle thanks to the RopePro technology, while the ultrasoft foam construction absorbs impact shock. Lightweight support-construction and breathable upper ensure a secure fit and weightless feel, with durabilitythanks to a hot-meltedoverlayer.

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RESTAURANT

Mint Leaf of London Curry lovers behold. We have found the Promised Land. If you’re reading this magazine, there’s a good chance that you’re a relatively health conscious individual or at least trying to become one.

There’s also an extremely good chance that, like us, and a huge amount of people around the world, you’re a fan of Indian and Pakistani food. The challenge is that often these two passions don’t mix. Eating curries and losing weight, for instance, are two endeavours that rarely make good bedfellows. But gourmet Indian eatery Mint Leaf of London, located in Emirates Financial Towers at the DIFC in Dubai, bucks the trend.

The restaurant has long been known as one of the emirate’s most stylish fine dining

venues, but the launch of its new menu this year, which features a wide range of healthy options, is a joy to behold for lovers of food and fitness.

Head Chef Vivek Kashiwale has created dishes ranging from gluten free to nut free, along with low fat, organic and vegan friendly options. Believe us when we say, the food compromises nothing in taste for this extra healthy focus. It’s out of this world. We tried that tasting menu which has sensible sized portions that allow you to sample a huge selection from the menu including Fisherman’s Prawns and Lahori Murgh Tikka washed down with a tasty protein packed zero calorie ‘mocktail’. We’ve just found our new favourite Indian.

Hours: Location: Contact:

Sunday – Saturday, 12pm – 1am 15th Floor South Tower, Emirates Financial Towers, DIFC 04 706 0900 / reservations@mintleafdubai.com / www.mintleaf.ae

@Blend Situated at Shoreline Beach Club 4 on The Palm in Dubai @Blend takes nutritionally conscious informal dining to a new level.

Head Chef and Outlet Manager Paul Parik has a background in nutrition and he’s used his knowledge to create a vibrant menu ‘smart’ breakfast bites, smoothies, juices, fresh salads and wraps.

Whether you’re looking to build muscle, lose weight, give yourself and energy boost, bolster your immune system or pamper your skin – there’s a tasty choice on the menu to suit your needs.

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We opted for a Supercharged smoothie packed to the brim with super-foods such as blueberry and sprouts (much nicer than it sounds) with added collagen for healthy skin.

We also tried a Kickstart smoothie filled with green veg, apple juice, strawberry and cucumber with added electrolytes. To follow we tried a the Superfood and Kale and Hardy Salads – both delicious.

The other good thing about this innovative concept café is it’s close proximity to the running track on The Palm, making it the ideal postjog refuelling stop.

Hours: Daily, 8am to 10pm Location: Shop 5, Ground Floor, Shoreline Beach Club No. 4, Shoreline Apartments, Palm Jumeirah, Dubai Website: AtBlend.com Contact: info@atblend.com or 04 514 8966

VISIT LONDON

THE ARCH LONDON exceptional quality in the heart of the city

By Mike Gallemore

W

HENEVER I return to an hotel or restaurant I haven’t visited for some time there’s always an element of trepidation that it might not be as good as it was. The moment my wife and I stepped out of the taxi, through the entrance and sat down in the intimate, luxurious surroundings of the reception area of The Arch London any such fears instantly disappeared.

We received the customary warm welcome from the friendly, efficient staff. When we opened the door into our bedroom it was every bit as tastefully opulent as remembered. The Arch London is comprised of seven Grade II Listed Georgian Townhouses and two mews homes, ideally located in a quiet, secluded stretch of Great Cumberland Place, just five minutes’ walk from Marble Arch, Bond Street, Oxford Street and Hyde Park.

This stylish, unique boutique hotel has a relaxed ambience of easy-going comfort where nothing is too much trouble for the staff. In the evening, we had dinner in the outstanding Hunter 486 Restaurant. The décor is comfortable, unashamed luxury and the cuisine is outstanding. My wife and I shared the Crab Cakes, which were light and delicious. My wife had the Roast Whole Sea Bass with orange and rosemary butter, which she rated the best Sea Bass she had ever tasted.

I had the Braised Lamb Shank with spiced aubergine and chick peas. It was among the best lamb I can remember. We finished with the light and tasty Hazelnut and apple tart. Each of the dishes were beautifully presented and very well served. The Paso Malbec-Merlot was equally excellent and went down well.

LUXURY A member of Small Luxury Hotels of the World™ and Pride of Britain, the hotel has 82 bedrooms, including 11 sumptuous suites. Spacious interconnecting rooms are available for families or larger groups. The hotel is one of

London’s few dog-friendly five star hotels, where canines are treated just as well as their owners. Dog walking services are also available, allowing guests to relax whilst their furry friends explore the 350 acres of nearby Hyde Park.

The hotel offers a selection of complimentary treats for guests to enjoy free of charge. These include soft drinks, water and juice in all mini bars, Jing teas, a Nespresso coffee machine, MALIN + GOETZ toiletries, wifi and daily changing exotic flavoured drinks in the lobby.

The bedrooms are beautifully appointed in unusual and engaging designs and are all light, airy and spacious with high Georgian ceilings, and luxurious furnishings.

The kitchen is delightfully open plan, allowing guests to watch the skilled chefs at work. The bar area within the restaurant has a friendly atmosphere. Guests will enjoy the chic surroundings as much as the fine choice of fizz, signature ‘Grace Kelly Martinis’, and flawless personal service. Le Salon de Champagne oozes timeless London glamour. It has an arty ambience with intimate secluded leather booths veiled with floor-toceiling silk voile drapes. A stay at The Arch London is a never to be forgotten experience.

MAJESTIC The beds are a majestic fixture in every room. Each one is handmade and adorned with duck down duvets and pillows. A handpicked selection of classic novels can be found in the suites, while all rooms have a full Sky HD TV package, iPod docking station and internet radio with over 19,000 channels for international guests who also have free access to the hotel’s movie collection. The bathrooms have modern flourishes such as heated antisteam mirrors and flatscreen TVs above every bath.

The Suites offer the ultimate contemporary boutique experience. The spectacular Wellbeck Suite has a private outdoor terrace, while the Abbey Suite is fitted with its own stylish kitchenette to facilitate longer stays.

Hunter 486 Restaurant named after the 1950s dialing code for Marylebone, boasts a ‘Best of British’ inspired menu carefully developed by Head Chef Gary Durrant with Henrietta Green, the award-winning food writer and broadcaster. Designed with an air of nostalgic London glamour the restaurant features gleaming leather booths, and blown glass chandeliers.

The Arch London

50 Great Cumberland Place, Marble Arch, London W1H 7FD. Reservations: + 44 (0) 20 7724 4700 www.thearchlondon.com

WEEKEND BREAK DEAL FROM £300 PER NIGHT, for a minimum two night stay, for both single and double occupancy, including English breakfast each morning and Afternoon Tea.

SFME

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FITNESS FIRST

NEWS FITNESS FIRST KEEPS UP WITH THE RISE IN FITNESS TRENDS AMONGST UAE WOMEN F

itness First Middle East, reiterated its commitment towards fitness for everyone, with the launch of yet another exclusive and ‘Ladies-Only’ gym at Bawabat-Al-Sharq in Abu Dhabi.

Realising an increase in fitness trends amongst women to maintain a healthy lifestyle, Fitness First launched this exclusive facility to meet the rising demand for exclusive and private workout spaces for women. The all new ‘Ladies-Only’ facility is an impressive 1500 square metre health club offering premium facilities to make every workout the best of its kind.

The exclusive platinum gym houses a 120 square

metre swimming pool with luxurious changing rooms added with sauna and relaxation areas, to ensure fitness and leisure with privacy. In sync with its fitness with innovation mission, the facility also offers a Synergy 360 functional training unit, a well Equipped Freestyle range of products such as Battle RopesEscape, TiyrBulgarian, BagsSlam, BallsCore, BagsEscape, Freestyle KitsVipr’s, huge Group Exercise, Spinning, Pilates, Swing Yoga, and Multipurpose studios to experience a variety of exciting workout sessions.

Speaking about the launch, George Flooks, Chief Operating Officer, said: “We have brought in a host of workout facilities to accommodate fluctuating fitness

needs that arise from current lifestyles. We recognise that women often need to fit in their fitness activities with their personal life situations whether that’s home family or work. They need a gym where they can workout at ease with convenience and one that contains the latest innovation in fitness and resultoriented focus. However, at the same time they can walk into the gym for more relaxed purposes as well, like for a refreshing sauna or a swim.

“We understand the needs of modern women, be it fitness related or recreational. With this new opening we are geared up to bringing in a fitness discipline amongst many women in town.”

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NEW 3-IN-1 STUDIO PROVIDES A UNIQUE, HIGH-INTENSITY FITNESS EXPERIENCE LIKE NO OTHER Offering a combination of XFit, X:30 and BoxX, the 800 sq.m. open space studio at Dubai Media City revolutionises the existing fitness portfolio to establish new benchmarks.

F

itness First Middle East has scaled new heights of fitness innovation and expertise with the launch of its brand new 3-in-1 concept Studio. Providing a unique fitness experience, never seen before, the boutique Studio brings together three concepts of XFit, X:30 and BoxX along with other exclusive fitness classes Led by expert fitness coaches with a focus on high intensity interval training in a supportive and social environment for all fitness levels; the studio covers three zones: LIFT, BOX and HIIT, for an exhilarating fitness experience like no other.

Located at Business Central Towers in Dubai Media City, this purpose-built studio offers a variety of fun, high intensity and dynamic exercises aimed at achieving maximum results in a short space of time.

These include X:30, BoxX, XFit Daily Extreme Exercise Program (DEEP), among others. The studio will also offer kids classes suitable for 6-14 years old who are the future members. The Studio is fitted with an extensive range of Woodway Treadmills, Assault Bikes, Dynamic boxing ring, a rig, Rogue equipment,

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Kettlebells, and other functional training equipment.

The new facility is Fitness First’s inventive definition of fitness with a difference, offering electricity free (self-powered) and functional based equipment to maximise the use of your full body along with variations in workouts to create variety and avoid repetitive routines.

George Flooks, Fitness First’s Chief Operating Officer said: “At Fitness First we practice what we preach – not only do we push our members to ‘Go Further’ but apply the same philosophy in launching new, innovative concepts and training systems.

An encouraging response to our high intensity concepts such as XFit and X:30 and an undying enthusiasm amongst members to achieve optimum fitness and endurance levels in a minimum time frame, encouraged us to develop and introduce this boutique Studio concept.

“When you put the three together it offers a variety of strength, conditioning and cardio training under one roof. These classes are for the individuals who want a 30-45 minutes blowout, in and out, they don’t

have to think about their workout as its instructor led, so ready, steady, go!”

The Studio has unique and bespoke interior that’s different from other Fitness First clubs to motivate members in a dynamic and innovative fitness environment. To cater to a wider consumer base from beginners to seasoned athletes and fitness fanatics, Fitness First’s certified coaches will develop tailormade daily workout routines and fitness schedules that can be adapted to individual fitness levels.

The fitness options and exercise regimes have also been designed to specifically match the type of fitness concepts offered.

Bustling with an inviting environment to provide enriching social support system and motivation that’s required to meet intensive and group led programmes, the all new club is suited for everyone with classes offered at various times. So, whether members are looking at sweating it out before or after work, during lunch hours or on weekends; each one is bound to find a slot to fit around their daily routine.

FITNESS FIRST

NEWS

THE CLASSES XFit is a 3-in-1 studio concept offering you completely unique experience with: variety, fun, high intensity, convenience, motivation and RESULTS! XFIT - DEEP With workouts lasting anywhere from 10 minutes to one hour every day, XFit now features a combination of weights, cardio, Olympic weight-lifting, high intensity dumbbell conditioning, gymnastic movements and body weight conditioning. Go DEEP! A Daily Extreme Exercise Program designed to get you where you want to be in super quick time. There’s a new DEEP every day.

X:30 & X:45 X:30/X:45 is a fun and energetic High Intensity Interval Training (HIIT) class guaranteed to burn calories! Alternating between cardio on the treadmill and resistance using dumbbells, the Instructors will lead you through the fast-paced class to ensure you achieve maximum results. Get INTENSE! It’s time to test and push yourself to the max during the High Intensity Interval Training (HIIT) workout programmes.

How far is your mind willing to let you go?

BoxX A 45-minute boxing themed HIIT class that will challenge all fitness levels. After an easy warm-up and some mobility work, the class will take off with interval sets combining punching drills on

the bag and bodyweight training to condition the entire body. The class will finish with some core strengthening work. A power packed route to FITNESS! Give it all you’ve got during the BoxX classes.

Become fitter, stronger and faster!

KBX Try 30-minutes of swinging, pulling and pressing cast iron and get the ultimate total body workout while the coaches help you focus on technique, safety and quality of movement.

MMA CIRCUIT This is the ideal workout for anyone who is looking to improve their overall health and fitness. Using a variety of martial arts styles, this class is designed to get better results in less time– and get the lean, toned physique of an MMA fighter – without actually having to get in the ring and fight!

GRIT STRENGTH LES MILLS GRIT™ Strength is a 30-minute highintensity interval training (HIIT) workout, designed to improve strength and build lean muscle. This workout uses barbell, weight plate and body weight exercises to blast all major muscle groups.

GRIT PLYO LES MILLS GRIT™ Plyo is a 30-minute high-intensity interval training (HIIT) plyometric-based workout, designed to make you perform like an athlete. This

workout uses a bench and combines explosive jumping exercises with agility training to increase explosiveness and to build a lean and athletic body.

GRIT CARDIO LES MILLS GRIT™ Cardio is a 30-minute high-intensity interval training (HIIT) workout that improves cardiovascular fitness; increases speed and maximises calorie burn. This workout uses a variety of body weight exercises and provides the challenge and intensity you need to get results fast.

HIIT & RUN This no-nonsense HIIT class consists of short sprints on the treadmill combined with some of the finest strength and conditioning exercises. Looking for an athletic style of training? Then this is 30-minutes you don’t want to miss!

THE WEEKEND GRINDER, known as “TWG” Running, Boxing, Cycling, Weightlifting, Jumping...

Anything to get you in shape and ready for the weekend ahead will be included in this insane 1-hour circuit training.

TO VIEW THE TIMETABLE FOR XFIT CLASSES PLEASE VISIT:

www.bit.ly/FFXFit

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DEAD SEA TRIATHLON/DUATHLON PROVES TO BE HUGE SUCCESS F itness First Jordan teamed up with the Jordan Triathlon Federation and Experience Jordan to host three categories of events at the Lagoons Dead Sea Hotel on March 25.

The categories were split into Triathlon Sprint (750M Swim, 20KM Bike, 5KM Run), Team Triathlon Sprint and Duathlon Sprint (5KM Run, 20KM Bike, 2.5KM Run).

The backdrop for the event was incredible and the Lagoons hotel was an ideal venue for the event.

Fitness First Member, Alaa Abbad, commented: “It was an amazing setting and the race was really enjoyable. I had been training prior to the event every other day, tracking my progress with my MyZone belt.

I had a goal of completing the race and I did it. I’m so proud of myself.”

One of the event organisers, Ammar Satari, has bigger plans for next year: “This year the event was pretty impressive and we’ve had some great feedback from everyone involved. We had a 40% female participation rate and an equal amount of Jordanians and Expats. Next year we intend to go bigger and this is great for the sport in Jordan.”

Around 150 people participated in this year’s race and for many of the participants it was the first time to do such an activity.

Mudassar Khan, Senior GM of Fitness First Jordan,

shared his views: “I’m delighted to say that 35 of my staff and a further 30 members participated in the event. For most of my team it was the first time they have ever experienced such an event.

“Most of them had been training hard and this was tracked through an internal MZ competition that I ran for my team. It’s great they had something to train for with most of them participating in the team event.

Even more refreshing was that most team members now have set a goal to accomplish the individual race next year. For myself, I had a fantastic experience doing the Duathlon and I can’t wait to beat my personal time in the next one.”

Fitness First on an expansion spree in Kuwait F itness First Middle East has continued to expand in the region with the brand’s fifth and sixth clubs opening in Kuwait in January 2016.

The new premium clubs are spread across 1100 square metres each with exclusive and separate facilities for both men and women and are located in Sama Mall in Al Eqaila area behind Gate Mall. Each facility offers its members premium services, best-in-class exercise equipment and a great exclusive environment to work-out and unwind.

Always providing more to its fitness offerings, members can also take advantage of exhilarating Group Exercise Classes with their free access as part of their membership. Members can also opt for personal training by internationally certified fitness

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instructors and avail of the luxurious changing rooms with saunas and a relaxation area or the exclusive members lounge with wireless internet and complimentary drinks. Furthermore, members have access to the Sky Lounge and Cardio area, which features a waterfall for added relaxation.

George Flooks, FFME Chief Operating Officer, said: “We have an incredibly great and growing team and the momentum is on our side. We are at a place in our evolution where demand for fitness has been on the rise in the Middle East and everyone is getting even more fitness conscious. We have scaled our business and growth objective after integrating the demand for specialised and experienced fitness solutions in the region.”

FITNESS FIRST

NEWS

Living up to the ‘Decathiconic’ challenge T he Decathiconic Fitness Challenge has brought joy and satisfaction to both members and trainers at Fitness First.

Participants had to compete in various sporting disciplines in an inventive format that allowed them to unleash their competitive side whilst building their relationship with trainers and fellow members.

Conceptualised and conducted by Gary Melhuish (Sports and Event Manager at Fitness First) under the expert leadership of George Flooks (Fitness First Chief Operating Officer), the Decathiconic Challenge was the brand’s latest innovation, which was a unique alternative to the traditional straight race fitness challenges. Derived from the word Decathlon and Iconic; it was a fusion of 10 well known iconic sporting events with an emphasis on: speed, power, endurance and overall fitness to find the UAE’s very own ‘Sporting Superstar’.

With over 50 participants (both men and women), the Decathiconic Challenge began in March with a bang. All challengers competed

together initially and graduated in pod teams to compete in groups. Scheduled over 10 challenges, the concept had uniquely termed tasks like the ‘Weismuller Challenge’ for 100 metres swim, ‘Velodrome Individual Endurance Pursuit’ for cycling kilometres on a Life Fitness Cycle to ‘Usain Bolt Challenge’ for 100 metres sprint. Each and every milestone was a true test of physical agility, stamina and grit to go further and complete the challenge.

A unique highlight of the challenge was the ‘Joker Card’ which was secretly balloted by participants prior to the challenge. It involved participants mentioning the challenge they could definitely take up successfully and upon completion received 10 bonus points for their winning streak. This ‘Joker Card’ proved quite a trump card for many participants in the entire challenge.

Speaking about the experience, Dorothee Tarbah, an eventual winner said: “I just want to say a big “thank you” to Fitness First for organising this

great event. Finally an event where members as well as their trainers can have some fun together.

It was an amazing day with a great atmosphere. A big “thank you” to all the motivating trainers at the different stations without whom, it wouldn’t have been possible to inch further. It was just perfect!

Hopefully, next time I am as fit as I am at the moment, so that I am able to qualify again!”

Recalling the euphoria, George Flooks said: “Member-Trainer interactions need to move beyond the club. With the ‘Decathiconic Challenge’, we tried to bridge the gap with challenges, posed newer fitness milestones and motivated members to try their stamina at something completely new.

We were amazed at the enthusiasm and fervour to complete the challenges. With such support from the staff and members, we are sure to bring in more such events that traverse beyond the realms of traditional workout regimes.”

The entire Fitness First team congratulates the winners and looks forward to yet another eventbustling season ahead.

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What you post on

INSTAGRAM @fitnessfirstme

Hashtags #FitnessFirstme

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What the Fitness First Ambassadors post:

FITNESS FIRST

NEWS

NAILA’S STUNNING TRANSFORMATION NAME: NAILA RAFIQUE | TRAINER’S NAME: MANILYN FERNANDEZ

W

hen I joined Fitness First I weighed 94.8kg. I was overweight after giving birth to my second son so wanted to lose some pounds to feel better about myself and improve my lifestyle.

Mrs. Manilyn Fernandez (Lyn – that’s how we know her) was assigned as my Personal Trainer and she did an amazing job right from the word go. I will be honest, there were times when I hated her for the pain she put me through, but the sessions were fun and serious throughout.

Now I know what makes her really happy during the workout secession, I keep every now and then looking at her face to see how I perform. She loves to see me drowning in my own sweat and keeps pushing me to an extent where I just can’t get up and continue anymore.

Challenge is what I love to have and believe you she made sure I was constantly challenged and pushing my boundaries.

Lyn and Fitness First have become an important part of my life. The one-hour I spend in the gym has made so much difference to the way I eat, live and spend my day. My son, Ali, had noticed the transformation too.

One day he told me that I look 18 years old! The funny thing is that he keeps reducing the age believing I am getting younger as I get thinner.

I know I have a long way to go but the difference in the last five months since joining has been amazing.

I have become stronger and healthier which has made me feel more energetic and focused at work. In addition, I now get to spend more quality time with my kids in an active way.

Lyn, I can’t thank you enough and I hope we can continue to work together to reach our goal. I made the right choice joining Fitness First and I don’t regret it for a second.

BEFORE

after

BEFORE110kg

after 70kg

NAHID’S LOOKING GREAT AND FEELING GREAT NAME: NAHID MANSOONI | TRAINER’S NAME: MANILYN FERNANDEZ

I

once weighed 110 kg on the scales and suffered from obesity.

I constantly felt self-conscious because of my dangerous size. I tried losing weight numerous times but I always failed until my life turned around five years ago. I decided to join Fitness First in 2011 and started to workout and diet properly with the help of a nutrition doctor. I felt so much better about myself as

the weight dropped off. Last year, I reached 70kg and am still seeking an even healthier, fitter and stronger me. With the help of my personal trainer, Manilyn, I’m continuing to tone my muscle and reshape my body. Manilyn was extremely helpful and motivational. I would like to thank Lyn for everything and also give a special thanks to all the Fitness First Staff and members.

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‫‪TRAINER‬‬

‫ﺍﻟﺘﻤﺮﻳﻦ‬ ‫يتكون هذا التمرين من خمس مجموعات‪ ,‬وكل مجموعة تقام لمدة‬ ‫دقيقتںى‪ ,‬وبعد كل مجموعة هناك دقيقة واحدة للراحة ما ‬ ‫ ‬ ‫بںى‬ ‫المجموعات‪.‬‬ ‫جماىل التمام هذا التمرين هو ‪ ١٥‬دقيقة فقط‪.‬‬ ‫الوقت ‬ ‫اال ‬ ‫الالندماين الدافع هو التمرين ‪¤‬‬ ‫ساىس ىڡ كل مجموعة‬ ‫اال‬ ‫تمرين‬ ‫ ‬ ‫ويعد التمرين ‪¤‬‬ ‫والسفىل من‬ ‫العلوي‬ ‫الجزء‬ ‫ينتفعا‬ ‫حيث‬ ‫مثل‬ ‫اال‬ ‫ ‬ ‫الجسم دفعة واحدة‪ .‬سوف تؤدي تمريناً مختلفاً ىڡ كل مجموعة‪,‬‬ ‫ويتكون التمرين من ست تدريبات‪.‬‬ ‫كل تمرين ىڡ المجموعة ينفذ لمدة ‪ ٣٠‬ثانية بهذا ‪³‬‬ ‫التاىل‪.‬‬ ‫تيب‬ ‫الرى‬ ‫ ‬ ‫ ‬

‫ﺗﻤﺮﻳﻦ ﺍﻟﺪﻓﻊ‬

‫)هذا التمرين ينفذ ىڡ جميع المجموعات(‬

‫اﻟﻤﺠﻤﻮﻋﺔ اﻷوﻟﻰ‬ ‫الدفع‬

‫‪ 30‬ثانية‬

‫ضغط كتف امامي )يسار(‬

‫‪ 30‬ثانية‬

‫الدفع‬

‫‪ 30‬ثانية‬

‫ضغط كتف امامي ‬ ‫)يمںى(‬

‫‪ 30‬ثانية‬

‫راحة‬

‫‪ 60‬ثانية‬

‫ﻃﻌﻦ ﺧﻠﻔﻲ ﻣﻊ ﺿﻐﻂ ﻛﺘﻒ ﺃﻣﺎﻣﻲ‬

‫اﻟﻤﺠﻤﻮﻋﺔ اﻟﺜﺎﻧﻴﺔ‬ ‫الدفع‬

‫‪ 30‬ثانية‬

‫طعن خلفي مع ضغط كتف أمامي )يسار(‬

‫‪ 30‬ثانية‬

‫الدفع‬

‫‪ 30‬ثانية‬

‫طعن خلفي مع ضغط كتف أمامي ‬ ‫)يمںى(‬

‫‪ 30‬ثانية‬

‫راحة‬

‫‪ 60‬ثانية‬

‫ﻃﻌﻦ ﺧﻠﻔﻲ ﻣﻊ ﺿﻐﻂ ﻛﺘﻒ ﺃﻣﺎﻣﻲ‬

‫اﻟﻤﺠﻤﻮﻋﺔ اﻟﺜﺎﻟﺜﺔ‬ ‫الدفع‬

‫‪ 30‬ثانية‬

‫سحب أمامي‬

‫‪ 30‬ثانية‬

‫الدفع‬

‫‪ 30‬ثانية‬

‫سحب أمامي‬

‫‪ 30‬ثانية‬

‫راحة‬

‫‪ 60‬ثانية‬

‫اﻟﻤﺠﻤﻮﻋﺔ اﻟﺮاﺑﻌﺔ‬ ‫الدفع‬

‫‪ 30‬ثانية‬

‫الضغط مع التجديف‬

‫‪ 30‬ثانية‬

‫الدفع‬

‫‪ 30‬ثانية‬

‫الضغط مع التجديف‬

‫‪ 30‬ثانية‬

‫راحة‬

‫‪ 60‬ثانية‬

‫ﺳﺤﺐ ﺃﻣﺎﻣﻲ‬

‫اﻟﻤﺠﻤﻮﻋﺔ اﻟﺨﺎﻣﺴﺔ‬ ‫الدفع‬

‫‪ 30‬ثانية‬

‫سحب عكس الدوران‬

‫‪ 30‬ثانية‬

‫الدفع‬

‫‪ 30‬ثانية‬

‫سحب عكس الدوران‬

‫‪ 30‬ثانية‬

‫راحة‬

‫‪ 60‬ثانية‬

‫ﺍﻟﻀﻐﻂ ﻣﻊ ﺍﻟﺘﺠﺪﻳﻒ‬

‫ﺳﺤﺐ ﻋﻜﺲ ﺍﻟﺪﻭﺭﺍﻥ‬ ‫‪SFME‬‬

‫‪٦٦‬‬

‫بقلم‪:‬تريفر فالورز‬ ‫مدير اللياقة‬ ‫فيتنس فيرست موتر سيتي‬

‫ﺗﻤﺮﻳﻦ ﻣﺤﻜﻢ ﻋﻠﻰ ﺟﻬﺎﺯ‬ ‫ﺍﻟﻼﻧﺪﻣﺎﻳﻦ ﻓﻲ ‪ ١٥‬ﺩﻗﻴﻘﺔ‬ ‫اﺑﻨﻲ ﻣﻌﺪﻧﻚ‪ ,‬اﻛﺘﺴﺐ ﻗﻮة ﺟﺒﺎرة‪ ,‬وأﺣﺮق اﻟﻤﺌﺎت‬ ‫ﻣﻦ اﻟﺴﻌﺮات اﻟﺤﺮارﻳﺔ ﻣﻊ ﻫﺬا اﻟﺘﻤﺮﻳﻦ‪.‬‬

‫االندية الرياضية هذه ‬ ‫معظم ‬ ‫االيام لديها وصلت‬ ‫الكثرى من رواد الصالة ليس‬ ‫الالندماين‪ ,‬ولكن ‬ ‫متأكدين من كيفية عمل هذه الوصلة أو التمرين‬ ‫عليها‪.‬‬ ‫أكرى ‬ ‫إنها واحدة من ‬ ‫االجهزة فعالية ىڡ الصاالت‬ ‫الرياضية لدينا‪ ,‬ولكن ‬ ‫لالسف ال تستغل بالشكل‬ ‫الصحيح‪.‬‬ ‫تمارين الالندماين تساعد عىل بناء المعدن وزيادة‬ ‫القوة اذا قمت بها بالطريقة الصحيحة‪.‬‬

‫‪٦٧‬‬

‫‪SFME‬‬

‫ الن معظم هذه التمارين تتم بدمج الدوران عىل‬ ‫العرىص ‪ ,‬لتتفاعل عضالتك ‬ ‫المستوى ‬ ‫االساسية‬ ‫ ‬ ‫والمنحرفة‪.‬‬ ‫ونظرا لطبيعة هذه التمارين يمكنك أيضا أن تركز‬ ‫´‬ ‫والىى هي المسؤولة عن توليد‬ ‫عىل ألياف العضالت ‬ ‫المزيد من الطاقة والقوة‪.‬‬ ‫من الفوائد العظيمة الستعمال جهاز الالندماين‬ ‫يمكنك بسهولة دمج التدريبات لتصبح تمرينا‬ ‫متكامال‪.‬‬

‫شاهد الفيديو هنا‬ ‫´‬ ‫اشرىك ىڡ قناتنا عىل‪YouTube‬‬

‫‪www.youtube.com/SFMEMagazine‬‬

‫‪FITNESS FIRST‬‬

‫‪NEWS‬‬

‫ ‬ ‫المتخصصںى إىل كيفية تحقيق االستفادة القصوى‬ ‫يوجهك مدربونا‬ ‫خالل ‪Æ‬الرىنامج‬ ‫التدريىى الرسيع للتأكد من حصولك عىل نتائج غاية‬ ‫‪ Æ‬‬ ‫ ىڡ االبهار‪ .‬كما يمثل ‪Æ‬الرىنامج‬ ‫التدريىى اختباراً حقيقياً لمدى قدرتك‬ ‫‪ Æ‬‬ ‫عىل مواكبة التمارين المكثفة‪ ،‬وإىل أي مدى ستصل بنفسك خالل‬ ‫تلك التمارين‪.‬‬

‫أساليب الفنون القتالية للدفاع عن النفس‪ ،‬وتم تصميم هذا‬ ‫التمرين من أجل الحصول عىل أفضل النتائج ىڡ أقرص وقت‬ ‫ممكن‪ ،‬والحصول عىل جسد نحيل يتمتع بلياقة بدنية عالية عىل‬ ‫غرار مقاتلة الـ ‪ MMA‬دون الحاجة لدخول الحلبة أو التدرب عىل‬ ‫القتال‪.‬‬

‫‪BoxX‬‬ ‫‪³‬‬ ‫والىى تستمر لمدة ‪ ٤٥‬دقيقة‪ ،‬إىل مرحلة‬ ‫تدخل حصة ‪ BoxX‬للمالكمة ‬ ‫التحدي عىل كافة مستويات تمارين اللياقة البدنية‪ .‬فبعد أداء بعض‬ ‫تمارين االحماء الخفيفة‪ ،‬ستبدأ الحصة بتمارين تجمع تدريبات‬ ‫اللكم عىل كيس المالكمة وتمارين تكييف وزن الجسم لضبط حالة‬ ‫الجسم بأكمله‪ .‬ستنتهي الحصة بتدريبات التقوية ‪¤‬‬ ‫االساسية‪ .‬فمن‬ ‫أجل الحصول عىل أفضل لياقة أعطنا كل ما لديك من قوة وطاقة‬ ‫خالل تدريبات المالكمة لتصبح ‪Ò‬‬ ‫أكرى لياقة وأقوى وأرسع‪.‬‬

‫‪GRIT STRENGTH‬‬ ‫الرىنامج بالتمارين القاسية‪ ،‬وتٌمارس خالله تمارين‬ ‫يتسم هذا ‪Æ‬‬ ‫‪³‬‬ ‫الىى تستمر لمدة ‪ ٣٠‬دقيقة فقط من التدريبات‬ ‫تقوية العضالت ‬ ‫ ‬ ‫تحسںى قوة‬ ‫الرىنامج بهدف‬ ‫شديدة الكثافة والرصامة‪ ،‬وصمم ‪Æ‬‬ ‫وأداء العضالت وإعادة بناء العضالت الهزيلة‪ ،‬وتستخدم تلك‬ ‫التمارين أثقال )‪ (barbell‬الحديدية وأقراص ‪¤‬‬ ‫االوزان الحديدية‬ ‫وبعض التمارين البدنية المعنية بضبط وزن وقوة الجسم‪ ،‬وذلك‬ ‫من أجل تقوية مجموعات العضالت الرئيسية ىڡ الجسم‪.‬‬

‫‪KBX‬‬ ‫انضم إلينا لتستمتع بالتأرجح‪ ،‬والشد والضغط‪ ،‬واحصل عىل‬ ‫تمرينات كاملة للجسم لمدة ‪ ٣٠‬دقيقة‪ ،‬بينما يساعدك المدربون‬ ‫المتخصصون عىل ‪³‬‬ ‫الرى ‬ ‫كرى عىل تقنيات وجودة وسالمة حركات‬ ‫الجسم‪.‬‬

‫‪GRIT PLYO‬‬ ‫يستغرق هذا التمرين ‪ ٣٠‬دقيقة من التدريبات المتعددة والمكثفة‪،‬‬ ‫والىى تهدف إىل بناء جسمك عىل النحو ‪¤‬‬ ‫‪³‬‬ ‫االمثل‪ ،‬كما أنه مصمم‬ ‫ ‬ ‫‪¤‬‬ ‫‪³‬‬ ‫ ‬ ‫ ‬ ‫لجعل أدائك ً‬ ‫الرياضيںى المحرى فںى‪ .‬يستخدم هذا‬ ‫مماثال الداء‬ ‫ ‬ ‫التمرين مقعداً مستوياً للجمع ‬ ‫بںى تدريبات القفز من الثبات من‬ ‫ ‬ ‫تحسںى القدرة عىل‬ ‫أعىل المقعد وتمارين الرشاقة والحركة من أجل‬ ‫أداء حركات االنطالق والقفز من الثبات العادة بناء الجسم الهزيل‬ ‫وتحويله إىل جسم ‬ ‫رياىص يتمتع بالمرونة وخفة الحركة‪.‬‬ ‫ ‬

‫‪MMA CIRCUIT‬‬ ‫ ‬ ‫تحسںى حالته الصحية‬ ‫وهي التمارين المثالية لكل من يريد‬ ‫ويسعى وراء اللياقة البدنية العالية‪ .‬تستخدم تلك التقنية بعض‬

‫‪GRIT CARDIO‬‬ ‫هي تمارين متعددة ومكثفة تستمر لمدة ‪ ٣٠‬دقيقة وتهدف إىل‬ ‫تحسںى صحة القلب ‪¤‬‬ ‫ ‬ ‫وبالتاىل فهي تؤدي إىل‬ ‫واالوعية الدموية‪،‬‬ ‫ ‬ ‫زيادة معدالت حرق السعرات الحرارية‪ ،‬وتعتمد عىل مجموعة من‬ ‫‪³‬‬ ‫الىى تحتاجها‬ ‫تمارين‬ ‫وزن الجسم وتمدك بالتحدي والشدة ‬ ‫للوصول ‪¤‬الرسع النتائج‪.‬‬ ‫‪HIIT & RUN‬‬ ‫بعكس التمارين الشاقة السابقة‪ ،‬يتسم تدريب ‪ HIIT & RUN‬بأداء‬ ‫الحركات الخفيفة مثل الركض الرسيع عىل جهاز الجري وبعض‬ ‫محىى الحصول عىل جسم‬ ‫تمارين التقوية الخفيفة‪ .‬فإذا كنت من ‪ Æ‬‬ ‫ ‬ ‫رياىص وممشوق‪ ،‬ال تدع هذا التمرين الذي يستغرق ‪ ٣٠‬دقيقة‬ ‫ ‬ ‫يفوتك!‬ ‫طاحونة نهاية أسبوع‪ ،‬والمعروفة بـ ‪TWG‬‬ ‫يتألف التدريب الشاق من ممارسة تمارين الجري والمالكمة وركوب‬ ‫الدراجات ورفع ‪¤‬‬ ‫االثقال والقفز‪ ...‬إلخ‪ .‬فأي تمرين شاق يساعدك‬ ‫‪¤‬‬ ‫ ‬ ‫رياىص‪ ،‬استعد الدائه خالل ذلك‬ ‫عىل الحصول عىل جسم‬ ‫الجنوىى الذي يستمر لساعة خالل عطلة نهاية ‪¤‬‬ ‫ ‬ ‫االسبوع‪.‬‬ ‫التدريب‬ ‫ ‬

‫لعرض جدول حصص ‪،XFIT‬‬ ‫يرجى زيارة‬ ‫‪www.bit.ly/FFXFit‬‬

‫‪SFME‬‬

‫‪٦٨‬‬

‫فيتنس فرىست الستوديو جديد كلياً يوفر‬ ‫افتتاح‬ ‫ ‬ ‫الرىامج التدريبية‬ ‫مفهوم ‪ 3‬ىڡ ‪ 1‬من ‪Ë‬‬

‫الرسق ‪¤‬‬ ‫افتتحت فيتنس فرىست ‪Ò‬‬ ‫االوسط استوديو جديد يوفر‬ ‫ ‬ ‫مزيجاً من ‪ ٣‬أنشطة رياضية‪ .‬يجمع االستوديو بںى ممارسة برامج‬ ‫باالضافة إىل العديد من‬ ‫"‪ "٣٠:X‬و"‪ "XFit‬و"‪ "BoxX‬التدريبية ‪ ،‬‬ ‫برامج اللياقة البدنية الحرصية‪ .‬يغطي االستوديو تدريبات ‪ LIFT‬و‬ ‫‪ BOX‬و ‪ HIIT‬ضمن أنشطة اللياقة البدنية بقيادة مجموعة من‬ ‫وخرىاء اللياقة البدنية ىڡ العالم‪ ،‬مع ‪³‬‬ ‫الرى ‬ ‫كرى عىل‬ ‫مدرىى ‪Æ‬‬ ‫ ‬ ‫خرىة ‪ Æ‬‬ ‫ ‬ ‫ رصورة ممارسة ‪¤‬‬ ‫االلعاب وسط بيئة اجتماعية وداعمة عىل جميع‬ ‫مستويات ألعاب اللياقة البدنية‪.‬‬ ‫‪¤‬‬ ‫ ‬ ‫دىى لال عالم‪،‬‬ ‫يقع االستوديو ىڡ أبراج االعمال المركزية بمدينة ‪ Æ‬‬ ‫ويوفر مجموعة متنوعة من التدريبات المفعمة بالحيوية والنشاط‬ ‫‪³‬‬ ‫أكرى قدر من النتائج الجيدة خالل‬ ‫الىى تهدف إىل تحقيق ‪Æ‬‬ ‫والمرح ‬ ‫قصرىة من الزمن‪ .‬تشمل التدريبات عىل تقنيات وألعاب‬ ‫‪³‬فرىة ‬ ‫‪³‬‬ ‫الىى سوف تٌمارس بشكل يومي‪،‬‬ ‫"‪ "٣٠:X‬و" ‪ "XFit‬و" ‪"BoxX‬‬ ‫باالضافة إىل العديد من الرى امج التدريبية ‪¤‬‬ ‫االخرى‪ .‬سيوفر‬ ‫ ‬ ‫‪Æ‬‬ ‫االستوديو أيضاً دروساً مناسبةً ‪¤‬‬ ‫لالطفال ىڡ المراحل العمرية من ‪٦‬‬ ‫إىل ‪ ١٤‬عاماً‪.‬‬ ‫وبهذه المناسبة‪ ،‬قال جورج فلوكس المدير التنفيذي للعمليات ىڡ‬ ‫فيتنس فرىست‪" :‬نحن نمارس ما نؤمن به‪ ،‬فنحن ال ندفع أعضائنا‬

‫‪٦٩‬‬

‫‪SFME‬‬

‫االمام ونحو ‪¤‬‬ ‫إىل ‪¤‬‬ ‫االفضل فحسب‪ ،‬بل نطبق نفس النهج والفلسفة‬ ‫بكل عزم ىڡ إطالق المفاهيم المبتكرة والعرصية لتطوير نظم‬ ‫حديثة ومتطورة لتدريبات اللياقة البدنية‪ .‬وكاستجابة لتطوير‬ ‫مفاهيمنا الراقية والخاصة بممارسة ‪¤‬‬ ‫االنشطة التدريبية مثل "‪"٣٠:X‬‬ ‫و"‪ ،"XFit‬قمنا بتصميم وافتتاح استوديو اللياقة البدنية الجديد‬ ‫الذي ينطوي عىل مفاهيم جديدة كلياً تواكب آفاق تطلعات‬ ‫وحماسة أعضائنا نحو تحقيق أفضل النتائج البدنية خالل أقرص‬ ‫وقت ممكن‪.‬‬ ‫ويضيف فلوكس‪" :‬يقدم المفهوم الجديد الذي يرتكز عليه‬ ‫االستوديو عنارص القوة والتكيف والتدريب والحماسة تحت سقف‬ ‫‪³‬‬ ‫الرىامج‬ ‫الىى يرجوها أعضاؤنا أثناء تلقي ‪Æ‬‬ ‫واحد لتعظيم النتائج ‬ ‫ ‬ ‫الرىامج أيضاً الذين يرغبون ىڡ المشاركة‬ ‫التدريبية‪ .‬تناسب تلك ‪Æ‬‬ ‫‪¤‬‬ ‫باالنشطة التدريبية ‪³‬‬ ‫الىى تستغرق من ‪ ٣٠‬إىل ‪ ٤٥‬دقيقة فقط‪،‬‬ ‫ ‬ ‫للتفكرى ىڡ نتائج التمارين‪ ،‬حيث‬ ‫وبسبب ضيق وقت ال داعي‬ ‫ ‬ ‫‪³‬‬ ‫المحرى ‬ ‫ ‬ ‫فںى ممن يتمتعون بدراية‬ ‫المدربںى‬ ‫يقودها مجموعة من‬ ‫كاملة بكيفية تحقيق أفضل النتائج الممكنة خالل تلك ‪³‬‬ ‫الفرىات‬ ‫ ‬ ‫الوجرىة"‪.‬‬

‫حصص تمارين اللياقة البدنية‬ ‫تعد تمارين "‪ "XFit‬إحدى نظم التمارين الثالثة الرئيسية‬ ‫لالستوديو الجديد‪ ،‬وتقدم تجربة رياضية فريدة من نوعها مع‬ ‫‪³‬‬ ‫‪³‬‬ ‫ ‬ ‫الىى تقودنا‬ ‫مزيج مشوق من المرح‬ ‫والتحفرى واالحرىافية العالية ‬ ‫إىل تحقيق أفضل النتائج‪.‬‬ ‫‪XFIT – DEEP‬‬ ‫‪³‬‬ ‫الىى تستغرق عادة ‬ ‫بںى ‪ ١٠‬دقائق إىل‬ ‫يالئم هذا النوع التدريبات ‬ ‫ساعة يومياً‪ ،‬ويقدم نظام ‪XFIT‬‬ ‫التدريىى مزيجاً من تمارين‬ ‫‪ Æ‬‬ ‫االوزان‪ ،‬والكارديو‪ ،‬ورفع ‪¤‬‬ ‫‪¤‬‬ ‫االثقال‪ ،‬وتمارين رفع الدمبل‪ ،‬وأداء‬ ‫حركات الجمباز‪ ،‬وتكيف وزن الجسم ولياقته‪ .‬ويجب ممارسة‬ ‫الرىنامج‬ ‫التدريىى بصفة يومية وبشكل صارم ومكثف من أجل‬ ‫‪Æ‬‬ ‫‪ Æ‬‬ ‫‪³‬‬ ‫الىى تريدها ىڡ أقل وقت ممكن‪.‬‬ ‫الحصول عىل الجسم واللياقة ‬ ‫‪ ٣٠:X‬و ‪٤٥:X‬‬ ‫تمثل تمارين ‪ ٣٠:X‬و ‪ ٤٥:X‬أنشطة مفعمة بالحيوية والطاقة تضمن‬ ‫أكرى كمية من السعرات الحرارية ىڡ الجسم عن طريق‬ ‫حرق ‪Æ‬‬ ‫التناوب ‬ ‫بںى ممارسة "الكارديو" واستخدام أثقال الدمبل‪ .‬سوف‬

‫‪TRAINER‬‬

‫ﻛﻴﻒ وﻣﺘﻰ ﻧﻤﺎرس اﻟﺮﻳﺎﺿﺔ‬ ‫ﻓﻲ ﺷﻬﺮ رﻣﻀﺎن اﻟﻤﺒﺎرك ؟‬ ‫ممارسة الرياضة يجب أن تستمر خالل شهر رمضان المبارك و يجب عدم‬ ‫‪¤‬‬ ‫‪³‬‬ ‫الىى يُنصح بمزاولتها لما لها من فوائد‬ ‫االنقطاع عنها ‪ ،‬النها من العادات الصحية ‬ ‫االنسان ‪.‬‬ ‫إيجاىى عىل صحة ‬ ‫عديدة تنعكس بشكل ‪ Æ‬‬ ‫و لكن يجب اختيار الوقت المناسب للرياضة و نوعية التمرين المناسب‬ ‫اذا كانت ممارسة الرياضة طوال العام مهمة لسالمة وصحة الجسم فان‬ ‫‪³‬‬ ‫ممارسة الرياضة ىڡ رمضان ‪Ò Æ‬‬ ‫باىڡ شهور العام وذلك ‪¤‬السباب‬ ‫تعترى أكرى أهمية من ‬ ‫ ‬ ‫كثرىة منها ‪-:‬‬ ‫ ‬ ‫يساعد ‪¤‬‬ ‫ ‬ ‫المنتظمںى عىل برنامج تمارين رياضية عىل استئنافه‬ ‫االشخاص‬ ‫•‬ ‫بسهولة بعد رمضان‪ ،‬وال يدع فرصة للكسل ليترسب إىل نفوسهم‪.‬‬ ‫العضىل بالحصول عىل الطاقة عن‬ ‫خالل ‪³‬فرىة الصيام يقوم الجهاز‬ ‫•‬ ‫ ‬ ‫طريق استخدام الجلوكوز الموجود ىڡ الكبد فإذا زاد المجهود ‬ ‫البدىى‬ ‫ ‬ ‫ ‬ ‫وزادت الحاجة إىل الطاقة وأصبحت كمية الجلوكوز بالكبد غرى كافية‬ ‫العضىل باستخدام مصدر آخر‬ ‫ المداد العضالت بالطاقة يقوم الجهاز‬ ‫ ‬ ‫وأكسدة ‪¤‬‬ ‫وهو تحليل الدهون من ‪¤‬‬ ‫االحماض الدهنية‪.‬‬ ‫االنسجة الشحمية‬ ‫وإذا قلت ‪¤‬‬ ‫العضىل إىل أكسدة الدهون‬ ‫االحماض الدهنية يتجه الجهاز‬ ‫ ‬ ‫الموجودة ىڡ الكبد‪ .‬فالصيام والرياضة فرصة لحرق الدهون المخزونة‪.‬‬ ‫ ‬ ‫تحسںى كفاءة الجهاز الهضمي وتحمي من مشاكل عرس الهضم‪.‬‬ ‫•‬ ‫النقص ىڡ الوزن الذي حدث أثناء الصيام سيعود وبشكل أكيد بعد‬ ‫•‬ ‫االفطار خاصة اذا أفرط الصائم ىڡ الطعام واستمر عىل هذه الحال‬ ‫ ‬ ‫طوال شهر رمضان دون ممارسة الرياضة‪.‬‬ ‫الجسم ىڡ حالة تعرضه للحرمان ونقص مصادر الطاقة يحدث نقصا ىڡ‬ ‫•‬ ‫الوزن ولكن من ‪¤‬‬ ‫بشكل‬ ‫يؤثر‬ ‫وذلك‬ ‫دهنية‬ ‫الغرى‬ ‫نسجة‬ ‫اال‬ ‫سلىى عىل‬ ‫ ‬ ‫‪ Æ‬‬ ‫الصحة‪ ،‬بينما ممارسة الرياضة ىڡ رمضان مع الحرمان من الطعام يؤدي‬ ‫‪¤‬‬ ‫ايجاىى عىل الصحة‪.‬‬ ‫اىل فقد الوزن من االنسجة الدهنية وذلك يؤثر بشكل ‪ Æ‬‬ ‫االمتناع عن الطعام ‪Ò‬‬ ‫والرساب لساعات طويلة تصل ‪¤‬ال ‪Ò‬كرى من ‪ ١٥‬ساعة يعرض‬ ‫باالضافة اىل السهر ‪³‬‬ ‫لفرىات طويلة‬ ‫جهاد‪.‬‬ ‫واال‬ ‫ ‬ ‫الجسم للتعب ‬ ‫كل هذه ‪¤‬‬ ‫االمور تجعل ممارسة الرياضة عامل مهم للصيام لرفع كفاءة الجسم‬ ‫ ‬ ‫وتحصںى الجسم من‬ ‫ولياقته البدنية والصحية وإضفاء النشاط والحيوية‪.‬‬ ‫‪¤‬‬ ‫االمراض والقضاء عىل الخمول والكسل‪.‬‬

‫ ‬ ‫االوقات المفضلة للتمرين ىڡ رمضان ‬ ‫وممرىات كل وقت ‪-:‬‬ ‫ ‬ ‫‪¤‬‬ ‫ ‬ ‫لىك يتم تعويض الجسم بالسوائل واالمالح‬ ‫االفطار‬ ‫•‬ ‫قبل وجبة ‬ ‫بساعتںى أو ثالث ‬ ‫المعدنية المفقودة بأرسع وقت ممكن لتجنيبه العوارض الصحية ‪³‬‬ ‫الىى من الممكن أن تلٌم‬ ‫ ‬ ‫به نتيجة التدريب‬ ‫االفطار بما يقارب ‪ ٢‬ونصف اىل ‪ ٣‬ساعات حيث يتم خالل هذه ‪³‬‬ ‫الفرىة هضم‬ ‫•‬ ‫بعد وجبة ‬ ‫الطعام بكفاءة ليتم استخالص الطاقة وإعادة شحنها اىل أعضاء الجسم الحيوية‬

‫ ‬ ‫االفطار‪:‬‬ ‫ممرىات ممارسة الرياضة قبل ‪Ì‬‬ ‫•‬ ‫•‬

‫•‬

‫•‬ ‫•‬

‫تعمل عىل تنشيط الجسم ورفع كفاءته‬ ‫ ىڡ التخلص من السموم الناتجة من‬ ‫‪¤‬‬ ‫الغذاىى‪.‬‬ ‫عمليات التمثيل‬ ‫ ‬ ‫‪³‬فرىة مثالية لمن يهدف اىل إنقاص وزنه‬ ‫والتخلص من الشحوم المخزونة حيث‬ ‫يكون سكر الدم ىڡ اقل مستوياته ىڡ‬ ‫نهاية يوم الصيام فيتجه الجسم اىل‬ ‫تحويل الدهون المخزونة الستخدامها‬ ‫كمصدر للطاقة‪.‬‬ ‫تعمل عىل زيادة الشعور بالراحة‬ ‫‪³‬‬ ‫واالسرىخاء‪.‬‬

‫ ‬ ‫االفطار‪:‬‬ ‫ممرىات ممارسة الرياضة بعد ‪Ì‬‬ ‫هذه ‪³‬‬ ‫الفرىة تناسب كبار السن وأصحاب‬ ‫•‬ ‫•‬ ‫•‬ ‫•‬

‫الحاالت الصحية الخاصة‪.‬‬ ‫تحفز وترسع عمليات االيض‪.‬‬ ‫أنها تحرق السعرات الحرارية الزائدة‬ ‫المستمدة من الطعام المتناول‬ ‫منع ميل الجسم لتخزين السعرات‬ ‫‪³‬‬ ‫االفطار‬ ‫الحر‬ ‫الىى دخلت مع وجبة ‬ ‫ارية ‬ ‫الن ‪¤‬‬ ‫ ‬ ‫االولوية ىڡ الطاقة تكون للجزء الذي‬ ‫ئيىس وهو العضالت‪.‬‬ ‫يقوم بالنشاط الر ‬

‫تذكر‬

‫المدة الزمنية المخصصة للحصة التدريبية ىڡ ´فرىة الصيام ال تزيد عن ‪ ٦٠‬دقيقة‬ ‫تمارس بما ال يزيد عن ‪ ٥‬أيام أسبوعيا‬ ‫تمتاز النشاطات البدينة المحبذ ممارستها ىڡ شهر رمضان بأنها ذات نوعية خفيفة او‬ ‫كبرىاً وال مقاومة عالية قد تصل بالجسد‬ ‫متوسطة الشدة والكثافة وال تتطلب جهداً ‬ ‫االنهاك‬ ‫أحيانا اىل مرحلة ‪Ì‬‬

‫‪SFME‬‬

‫‪٧٠‬‬

‫ﻛﻴﻔﻴﺔ ﺗﻨﺎول ﻃﻌﺎم‬ ‫ﺻﺤﻲ ﺧﻼل رﻣﻀﺎن‪:‬‬

‫ ‬ ‫ ‬ ‫´‬ ‫الىى يتناولونها‪.‬‬ ‫يمكن أن يقدم رمضان عدداً من الفوائد الصحية وال سيما لالشخاص الذين يراقبون االطعمة ‬ ‫ فرمضان يشكل خطو ًة تجاه نمط حياة ‬‫ً‬ ‫يىل‪:‬‬ ‫أكرى‬ ‫صحية عن طريق ما ‬ ‫■ تناول ‪ 3‬وجبات متوازنة‬ ‫االفطار‬ ‫‪ .١‬واحدة عند ‬ ‫االفطار بعدد ‪ 2-5‬ساعات‬ ‫‪ .٢‬واحدة بعد ‬ ‫‪ .٣‬واحدة ىڡ السحور‬ ‫الكثرى من المياه والسوائل‬ ‫■ رسب ‬

‫■ تأكد من أن فطارك ال يكون‪:‬‬ ‫‪ .١‬دسماً‬ ‫‪ .٢‬غنياً بالنشويات‬ ‫‪ .٣‬ضع حداً لما تتناوله من حلويات‪ ،‬واستبدلها بالفواكه أو‬ ‫الحلويات المعتمدة عىل الفواكه‬

‫نموذج قائمة طعام صحي لال‪Ì‬فطار‪:‬‬ ‫■‬

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‫‪٧١‬‬

‫يىل‪:‬‬ ‫فطارك بما ‬ ‫ ‬ ‫اللںى الزبادي )‪ 3‬تمرات مع ‪ 1/2‬كوب من‬ ‫‪ .١‬تناول التمر أو ‪Æ‬‬ ‫‪ Æ‬‬ ‫اللںى الزبادي(‬ ‫‪ .٢‬تناول التمر مع المياه )‪ 3‬تمرات محشوة باللوز أو‬ ‫البندق مع ‪ 1‬كوب من المياه(‬ ‫انتظر ‪ 5-10‬دقائق واذهب ‪¤‬الداء صالة المغرب‬ ‫ثم ابدأ بطعام خفيف‪:‬‬ ‫‪ .١‬الشوربات‬ ‫‪ .٢‬السلطات‬ ‫‪Ò‬‬ ‫االمكان )اذهب ‪¤‬الداء صالة‬ ‫قدر‬ ‫مياه‬ ‫ب‬ ‫وارس‬ ‫ساعة‪،‬‬ ‫انتظر ‪1-2‬‬ ‫ ‬ ‫العشاء(‬ ‫الرئيىس‬ ‫الطبق‬ ‫ ‬ ‫وعاىل القيمة الغذائية‬ ‫ئيىس خفيف ‬ ‫‪ .١‬تأكد من أن طبقك الر ‬ ‫‪ .٢‬أمثلة‪:‬‬ ‫‪¤‬‬ ‫ ‬ ‫‪ .٣‬السمك المشوي )السلمون( مع الخرصوات أو االرز‬ ‫‪¤‬‬ ‫الرس ‪³‬ىڡ أو ‪ Æ‬‬ ‫ياىى )‪ 2‬كوب بحد أقىص(‬ ‫الرى ‬ ‫‪ .٤‬االرز ‪ Ò‬‬ ‫‪ .٥‬سكالوب الدجاج المشوي ىڡ الفرن والبطاطس المشوية‬ ‫‪ .٦‬المكرونة كاملة الحب مع ‬ ‫الخرصوات‬ ‫‪¤‬‬ ‫انتظر ‪ 1-2‬ساعة‪Ò ،‬‬ ‫االمكان )اذهب الداء صالة‬ ‫وارسب مياه قدر ‬ ‫‪³‬‬ ‫الرىاويح(‬ ‫الحلويات‬ ‫تأكد من أن تحليتك ليست ‪Ò‬‬ ‫أكرى من ‪ 200-350‬سعرة حرارية‬ ‫السحور‬ ‫ال تفوت هذه الوجبة فهي تمثل وقودك خالل اليوم‪ .‬وتأكد‬ ‫من أن سحورك يتضمن جميع المجموعات الغذائية‪:‬‬ ‫‪ .١‬النشويات المركبة‬ ‫الرى ‬ ‫وتںى‬ ‫‪Æ .٢‬‬ ‫‪ .٣‬الدهون الصحية‬ ‫ ‬ ‫الخرصوات والفواكه‬ ‫‪.٤‬‬ ‫‪¤‬‬ ‫‪ .٥‬االلبان‬

‫‪SFME‬‬

‫ ‬ ‫بقلم‪ :‬‬ ‫شاهںى‬ ‫بنںى‬ ‫مدير التغذية واللياقة البدنية‪،‬‬ ‫الرسق ‪¤‬‬ ‫فيتنس فرىست ‪Ò‬‬ ‫االوسط‬

‫ ‬ ‫الغذاىى‬ ‫المضاعفات أثناء رمضان والعالج‬ ‫ ‬

‫■ الصداع‪:‬‬ ‫يىل‬ ‫نتيجةً لما ‬ ‫الكافيںى ‬ ‫‪ .١‬انسحاب‬ ‫ ‬ ‫ ‬ ‫الكافيںى تدريجياً‪ ،‬أو بدل وقت‬ ‫نصيحة‪ :‬ابدأ قبل رمضان بالتوقف عن تناول‬ ‫ ‬ ‫تناول كوب القهوة من الصباح إىل بعد الظهر‪.‬‬ ‫‪ .٢‬الجفاف‬ ‫حىى تظل لديك القدرة عىل المتابعة‪ ،‬امال‪¤/‬‬ ‫الكثرى من المياه‪³ ،‬‬ ‫‪Ò‬‬ ‫نصيحة‪ :‬حاول دائماً رسب ‬ ‫ ‬ ‫االفطار والسحور‪.‬‬ ‫اعد ملء زجاجة مياه بكمية مقاسة من المياه وتأكد من إنهاء تناولها بںى ‬ ‫‪ .٣‬النعاس‪:‬‬ ‫قصرىة خالل اليوم‬ ‫حاول أن تأخذ قيلولة ‬

‫■ مشاكل الهضم‬ ‫االمساك‪:‬‬ ‫‪.١‬‬ ‫ ‬ ‫‪¤‬‬ ‫‪Ò‬‬ ‫الغذاىى لال مساك هو ممارسة التمارين الرياضية ورسب المياه وتناول‬ ‫نصيحة‪ :‬العالج‬ ‫ ‬ ‫‪¤‬‬ ‫االلياف‬ ‫‪ .٢‬القرحة الهضمية أو الحموضة المعوية‬ ‫نصائح‪:‬‬ ‫ ‬ ‫‪Ò‬‬ ‫والكافيںى والمرسوبات الغازية‬ ‫∙ تجنب تناول الطعام الحار‬ ‫ ‬ ‫التدخںى‪ ،‬‬ ‫ ‬ ‫التدخںى )تذكر أن رمضان هو أفضل وقت لال قالع عن‬ ‫∙ تجنب‬ ‫ ‬ ‫ ‬ ‫التدخںى لما ال يقل عن ‪ 12‬ساعة‪ ،‬فلماذا ال‬ ‫فأنت تكون محروماً من‬ ‫تقلع عنه نهائياً(‬ ‫‪¤‬‬ ‫عصرى الفاكهة الحمضية )إذ أن االطعمة منخفضة‬ ‫∙ تجنب تناول ‬ ‫الفوسفات ‪ PH‬يمكن أن تزيد القرحة الهضمية سوءاً(‬ ‫تستلق بعد تناول الطعام بما ال يقل عن ‪ 30‬دقيقة‬ ‫∙ ال‬ ‫ِ‬ ‫‪¤‬‬ ‫∙ تناول االطعمة جيدة الجودة )الغنية بأوميجا ‪ 3‬و‪ ،6‬والفيتامينات‪،‬‬ ‫والمعادن(‬ ‫‪¤‬‬ ‫‪³‬‬ ‫الىى يمكن أن تتناولها قبل رمضان‬ ‫∙ راجع طبيبك فيما يتعلق باالدوية ‬ ‫للتتحكم ىڡ حموضة المعدة‬

‫■ التوتر‬ ‫‪ .١‬قلة الطعام أو المياه‬ ‫االفطار والسحور‬ ‫نصيحة‪ :‬تناول غذا ًء متوازناً أثناء ‬ ‫‪¤‬‬ ‫الروتںى ‪³‬‬ ‫التغيرىات ىڡ ‬ ‫وفرىات النوم االقرص‬ ‫‪.٢‬‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫نصيحة‪ :‬مارس التمارين الرياضية للتحكم ىڡ شعورك بالتوتر‬

‫ ‬ ‫أتمىى لكم صوماً مقبوال ً وافطاراً‬ ‫شهياً وصحياً‪ .‬رمضان كريم!‬

‫‪FITNESS FIRST‬‬

‫‪NEWS‬‬

‫فيتنس فرىست تواكب نمو توجهات‬ ‫االماراتيات‬ ‫اللياقة البدنية لدى السيدات ‪Ì‬‬

‫الرسق ‪¤‬‬ ‫االوسط ‪ ³‬‬ ‫أكدت فيتنس فرىست ‪Ò‬‬ ‫الرىامها بتقديم اللياقة البدنية للجميع وذلك بافتتاح‬ ‫ ‬ ‫ ‬ ‫‪Ò‬‬ ‫أبو‬ ‫ىڡ‬ ‫ق‬ ‫الرس‬ ‫بوابة‬ ‫ىڡ‬ ‫فقط"‬ ‫"للسيدات‬ ‫صالة رياضية حرصية‬ ‫ظىى‪.‬‬ ‫ ‬ ‫ ‬ ‫‪ Æ‬‬ ‫زيادة ىڡ توجهات اللياقة البدنية ‬ ‫بںى النساء للحفاظ عىل نمط حياة‬ ‫وإدراكاً منها لوجود ٍ ‬ ‫صحي‪ ،‬أطلقت فيتنس فرىست هذا المرفق الحرصي لتلبية الطلب ‪ ³‬‬ ‫المرىايد عىل مساحات‬ ‫التدريب الحرصية والخاصة بالسيدات‪ .‬تمتد المنشأة الجديدة المخصصة "للسيدات فقط"‬ ‫ممرىة تجعل كل تمرين هو ‪¤‬‬ ‫عىل مساحة ‪³ ١٥٠٠‬مرى مربع يقدم تسهيالت ‬ ‫االفضل من نوعه‪.‬‬ ‫تضم الصالة الرياضية البالتينية الحرصية حمام سباحة بقياس ‪³ ١٢٠‬مرى مربع مع غرف فاخرة‬ ‫واالسرىخاء لضمان الخصوصية ‪³‬‬ ‫‪³‬‬ ‫والرىفيه‪ .‬وبما‬ ‫باالضافة إىل مناطق الساونا‬ ‫لتبديل المالبس ‬ ‫يتواكب مع توجهات العالمة ىڡ اللياقة البدنية واالبتكار‪ ،‬يقدم المرفق أيضاً وحدة التدريب‬ ‫الفعالة ‬ ‫سايرىجي ‪ ،٣٦٠‬ومجموعة من أماكن التدريب الحرة المجهزة بمنتجات مثل حبال‬ ‫االوزان‪ ،‬وكرات ‪¤‬‬ ‫التدريب‪ ،‬ووسائد التدريب البلغارية ‪ ،TiYR‬وحقائب ‪¤‬‬ ‫االوزان‪ ،‬وأجهزة التخلص‬ ‫الكبرىة‪ ،‬والدوران‪ ،‬ونظام‬ ‫من الدهون‪ ،‬وأجهزة ‪ KitsVipr‬للتمارين الحرة‪ ،‬وتمارين المجموعات ‬

‫بيالتيس‪ ،‬واليوغا بالتأرجح‪ ،‬وصاالت متعددة االستخدامات الختبار ‪Ò‬‬ ‫أكرى الدورات التدريبية‬ ‫إثارة‪.‬‬ ‫ ‬ ‫وىڡ معرض حديثه عن االفتتاح‪ ،‬قال جورج فلوكس الرئيس التنفيذي للعمليات‪" :‬استقطبنا‬ ‫ ‬ ‫‪³‬‬ ‫الىى تنشأ عن أنماط‬ ‫مجموعة من مرافق التدريب الستيعاب تقلبات احتياجات اللياقة البدنية ‬ ‫الحياة الحالية‪ .‬ونحن ندرك أن المرأة غالباً ما تحتاج أن توافق ‬ ‫بںى أنشطة لياقتها البدنية‬ ‫وحياتها الشخصية سواء كان ذلك ىڡ

‬ ‫المرىل أو العمل‪ .‬ولهذا فهي بحاجة إىل صالة ألعاب‬ ‫ ‬ ‫ ‬ ‫وىڡ الوقت المناسب لها ضمن أحدث ابتكارات‬ ‫رياضية تستطيع أن تتمرن فيها عىل راحتها ‬ ‫كرى عىل تحقيق النتائج ولتحصل عىل فرصة ‪³‬‬ ‫اللياقة البدنية لتتمكن من ‪³‬‬ ‫الرى ‬ ‫لالسرىخاء؛ فتتوجه‬ ‫ إىل صالة الساونا المنعشة أو المسبح للسباحة"‪.‬‬ ‫وأضاف جورج‪" ،‬نحن نفهم احتياجات المرأة العرصية‪ ،‬سواء كان ذلك يرتبط باللياقة البدنية‬ ‫أو ‪³‬‬ ‫الرىفيه‪ .‬مع افتتاح هذا المرفق الجديد‪ ،‬نوفر اللياقة البدنية إىل العديد من النساء ىڡ هذه‬ ‫المدينة"‪.‬‬

‫ ‬ ‫فيتنس فرىست تواصل توسعها ىڡ الكويت‬

‫الرسق ‪¤‬‬ ‫تستمر فيتنس فرىست ‪Ò‬‬ ‫االوسط ىڡ خطة‬ ‫توسعها ىڡ المنطقة مع افتتاحها ‬ ‫لناديںى‬ ‫ ‬ ‫جديدين هما الخامس والسادس ىڡ الكويت ىڡ‬ ‫يناير ‪.٢٠١٦‬‬ ‫ ‬ ‫المتمرىان الجديدان عىل مساحة‬ ‫يمتد الناديان‬ ‫‪³ ١١٠٠‬مرى مربع لكل منهما ويحتويان عىل مرافق‬ ‫حرصية ومنفصلة لكل من الرجال والنساء‬ ‫ويقعان ىڡ ‘سما مول’ ىڡ منطقة العقيلة خلف‬ ‫ ‬ ‫الناديںى‬ ‫مجمع ‘جيت مول’‪ .‬ويقدم كل من‬ ‫خدمات ‬ ‫متمرىة ‪¤‬العضائه مع معدات تدريب‬ ‫‪¤‬‬ ‫باالضافة إىل بيئة‬ ‫رياضية من الدرجة االوىل ‬ ‫‪³‬‬ ‫واالسرىخاء‪.‬‬ ‫مالئمة حرصية للتدريب‬ ‫وانطالقاً من شغفها ىڡ تقديم المزيد لعمالئها‬ ‫دوماً‪ ،‬يمكن ‪¤‬العضاء فيتنس فرىست االستفادة‬ ‫أيضاً من صفوف التمارين الجماعية بشكل‬ ‫مجاىى كجزء من عضويتهم‪ .‬كما ويمكن ‪¤‬‬ ‫ ‬ ‫لالعضاء‬ ‫ ‬

‫ ‬ ‫مدربںى‬ ‫شخىص عىل يد‬ ‫الحصول عىل تدريب‬ ‫ ‬ ‫معتمدين عالمياً واالستمتاع بالمرافق الراقية‬ ‫مثل غرف تبديل المالبس الفاخرة والركن‬ ‫الخاص بالساونا ومنطقة ‪³‬‬ ‫االسرىخاء أو صالون‬ ‫‪¤‬‬ ‫االعضاء الخاص الذي يوفر خدمة ‪³‬‬ ‫االنرىنت‬ ‫‪¤‬‬ ‫‪Ò‬‬ ‫والمرسوبات المجانية‪ .‬كما ويمكن لالعضاء‬ ‫الدخول إىل ركن ‪ Sky Lounge‬ومنطقة التمارين‬ ‫‪³‬‬ ‫الىى تحتوي عىل شالل من المياه‬ ‫الهوائية ‬ ‫‪³‬‬ ‫واالسرىخاء‪.‬‬ ‫أكرى من الراحة‬ ‫شعور‬ ‫ الضفاء‬ ‫‪Æ‬‬ ‫وبهذا الخصوص أعرب جورج فلوكس‪ ،‬مدير‬ ‫الرسق ‪¤‬‬ ‫العمليات ىڡ فيتنس فرىست ‪Ò‬‬ ‫االوسط‬ ‫قائال ً‪" :‬لدينا فريق رائع جداً فهو دائم النمو‬ ‫ومىلء بالزخم والحماس‪ .‬لقد وصلنا إىل مرحلة‬ ‫ ‬ ‫أصبح فيها الطلب عىل اللياقة البدنية ىڡ منطقة‬ ‫‪¤‬‬ ‫ ‬ ‫‪Ò‬‬ ‫كبرى‪ ،‬حيث أصبح‬ ‫الرسق االوسط ىڡ ازدياد ‬ ‫‪¤‬‬ ‫الجميع ‪Ò‬‬ ‫أكرى وعياً وإدراكاً الهمية اللياقة البدنية‪.‬‬

‫‪SFME‬‬

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