WELCOME
WE ARE OUR CHOICES
LIFE is all about choices. Which career path to follow, what car to drive, which clothes to wear – you name it, it all comes down to choices and the decisions we make shape our lives and define us as people. As the great French philosopher Jean-Paul Sartre said: “We are our choices.” The choices we make also have a direct effect on our health and fitness. Do you choose to sit on the sofa watching television or hit the gym? Do you go for the burger and fries or the healthy salad? It’s a simple notion but by keeping in mind the fact that every choice we make regarding the way we treat our bodies has a direct impact on the way we look and feel, as well as our long-term health, we stand a much better chance of reaching our full potential and being satisfied and happy. Our cover star for this issue, Tara Stiles, was a successful model earning a good living but she wasn’t fulfilled so she made the choice to switch careers and become a yoga instructor. She also chose to focus only on the elements of yoga that she thought were important – the ones that directly improve health and fitness – rather than getting too bogged down in the philosophy and history preached by many traditional yogis which some find creates an elitest environment. She’s been called a ‘yoga rebel’ for choosing this down-to-earth, fresh approach, but her Strala practice in New York is going from strength-to-strength, hosting over 150 classes a week to people from all walks of life, of differing abilities, while millions more regularly tune into her YouTube channel. Strala is all about breaking down the restrictions we place upon ourselves or those we let others place upon us and re-writing our own rulebook. Tara talks about how by learning to become more in tune and comfortable with their bodies through yoga, her students begin to make more positive choices in the rest of their lives – whether it’s eating well, getting the right amount of exercise or trying to reach their full potential in business. This theory doesn’t only apply to yoga – once we choose to start looking after our bodies more by embarking upon any kind of health or fitness drive we invariably start making more positive choices in the rest of our lives. In this issue we look at the superfood choices you can make that will lead to all kinds of great benefits when added to your daily diet. Fitness First’s XFit Head Coach JoJo Aragon also explains how you can train your body to get more energy from those foods in order to help you achieve your fitness goals while Senior Fitness Manager Nikesh Naik reveals how you can strengthen your core and get the abs you’ve always dreamed of! On the sporting front we’re looking ahead to F1’s original desert Grand Prix in Bahrain while Olympic sports agent Steve Fry dispels the myth that everyone in his industry is a clone of one of the bad guys in ‘90s movie Jerry Maguire and Manchester City’s Yaya Toure denies he’s Whitney Houston’s biggest fan.
Richard Bevan Editor
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CONTENTS Or log onto www.facebook.com/ fitnessfirstme
COVER STORY
P26
YOGA REBEL TARA STILES WE CHAT EXCLUSIVELY TO THE FORMER MODEL WHO IS LEADING A YOGA REVOLUTION
REGULARS
P8 15 19 P21 P22 P39
SCENE WARM UP HEALTH BULLETIN SPORTING NEWS AND YOUR LOCAL SPORTS GUIDE FITNESS FIRST NEWS BEHIND THE STARS WITH SPORTS AGENT STEVE FRY
HEALTH & FITNESS
P46 P48 P51 P52 P55 P56 P58 P60 P71
FAB ABS METABOLIC CONDITIONING YOGA FOR CLEAR SKIN SUPERFOODS HEALTHY EATING ASK HISEM Q&A WITH FITNESS FIRST, COO, GEORGE FLOOKS TRANSFORMERS – FITNESS FIRST SUCCESS STORIES CELEBRITY WORKOUTS WITH RYAN GOSLING
FEATURES
P35 P62 P67
F1 HITS THE DESERT ROMANTIC GETAWAYS LOVE AT FIRST KICK – WITH MANCHESTER CITY STAR YAYA TOURE
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earth Motocross stars of the future perform during a talent camp with Johan Mora in Alajuela in Costa Rica.
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Photo: Barbara Britvin
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air French BMX star Anthony Perrin gets some serious air time performing a 180 Busdriver in a skatepark in Montpellier.
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Photo: Hadrien Picard
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BMX Busdriver ١٨٠
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ice A lone competitor makes his way down the slopes of Hemsedal in Norway during the 2013 Norge Cup.
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Photo: Daniel Tengs
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SPORT NEWS
Diet Drinks – Friend or Foe?
Sweden’s hirsute defender Olof Mellberg.
WHILE the lack of sugar in diet or sugar-free drinks undoubtedly means fewer calories there could be other far greater problems in store for those who guzzle them regularly.
Body of confusion
Studies have shown that artificial sweetners in diet drinks are much sweeter than regular sugar and fool your metabolism into thinking that sugar is on its way. This makes your body release insulin, the fat storeage hormone, which means more belly fat. The confusion also slows the metabolism down causing you to burn less calories throughout the day as well as making your body crave more sugar and starchy foods - so you get hungry and feel the need to gorge on things like bread and pasta.
What a rotter
Strange as it may sound, diet drinks are actually bad for your teeth. With a ph of 3.2 diet drinks are very acidic (as a reference water is 7) and the acid is really bad for the enamel on your teeth. A study by the University of Michigan showed that people who drank three or more diet sodas a day had a far greater occurence of decay, missing teeth and fillings than those who didn’t drink them.
GIRL CANNOT STOP HICCUPPING DOCTORS in the UK are still to find a cure for 13-year-old Emily Marsh’s hicupps which have been ongoing since January this year. Medical staff have done a number of tests but can not find anything that will stop the hiccups. However, Marsh has a
long way to go if she is to enter the record books. American Charles Osborne suffered chronic hiccupping and is in the Guinness Book of World Records having hiccupped for 68 years (from 1922 to 1990) before they suddenly stopped.
BEARDS ARE BACK AND THEY’RE GOOD FOR YOU! NOT just for the hip and the homeless, beards are making a comeback. A-list celebs like Ben Affleck and George Clooney were seen sporting a well-groomed face rug at this year’s Academy Awards and with good reason as new research has shown that they are a boost to your overall health. Studies in Australia have shown that beards protect skin from UV rays that cause premature ageing. Indeed, they are so effective that between 90 and 95 per cent of UV rays are blocked depending on the length of the hair. Another bonus is that a bushy beard – particularly in the moustache region – offers increased protection from pollens in the air. This is especially helpful for chaps with asthma. Sticky pollens that trigger asthma simply get stuck in the beard and then get washed away (providing you
give your face a good scrub). Additionally, all that hair retains moisture and protects against the wind, keeping you looking young and fresh-faced. Another reason to ditch the razor is that shaving is usually the cause of ingrown hairs and bacterial infections that can lead to acne. To conduct their study, researchers took mannequins out into the Australian outback. They put fake facial hair on some mannequins and none on the rest. After a certain period of time, the researchers recorded how much radiation had been absorbed into the clean-shaven mannequins compared to the fully bearded ones. However, their findings do not give you an excuse to ditch sunscreen. A thin lotion or spray should always be applied when in the sun for added protection.
THE X LIST Tablet fever is sweeping the world but which ones are the hottest? Apple iPad (4th gen)
The fourth version in two years, Apple’s iPad has everything you want from a larger tablet. A perfect screen, supreme performance, quick wi-fi, apps galore and even a good camera, the iPad is the best 10” tablet money can buy. It’s that simple.
Samsung Galaxy Note 10.1
Google Nexus 7
Amazon Kindle Fire HD 8.9 8.9”
Asus Transformer Pad Infinity TF700
Samsung’s Galaxy Note 10.1 is the only 10” Android tablet that has a few advantages over the iPad. It offers split-screen note taking, a universal living-room remote control (very cool) and pressure-sensitive drawing. It’s fast too making it überdesirable.
Despite being almost 1 year old Google’s Nexus 7 still ranks as one of the best tablets priced under Dhs1,000 on the market. It’s versatile, fast, nicely built and easy and fun to use. If you’re looking for a small tablet to play games and surf the net, look no further.
While other tablets might offer more apps, Amazon’s Kindle Fire HD is 8.9” great value for money at around Dhs1,499. It’s very easy to navigate and if you’re an Amazon Prime member you get loads of video and book content. Plump for the Wi-fi only version for the best value.
A sleeper hit – the Asus Transformer Pad Infinity TF700 has one of the brightest and sharpest displays on offer and an incredibly fat quad-core Tegra 3 processor. But despite this it has a distinct lack of apps which robs it of a place among the very best large Android tablets.
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THE ULTIMATE WALDORF SALAD Add a bit of salmon and red pepper to the classic Waldorf Salad for a nutritional boost and enjoy a refreshing and hearty meal. Using plenty of the superfoods listed in our feature on Page 52, this salad will give you a great boost thanks to its freshness and supreme nutritional content.
Ingredients (serves two):
2 fillets salmon (lightly grilled and flaked) 2 large apples (chopped into chunks) 2 stalks celery (sliced into chunks) 1 small red pepper (diced) Small handful of grapes 2 tbsp chopped walnuts 2 tbsp Greek yoghurt A few leaves of parsley to garnish Olive oil (to taste) Lettuce leaves
How to prepare Cook the salmon fillets under a medium grill to your liking (7-10 minutes) depending on size. While the Salmon cooks, mix the apple, celery, pepper, grapes, walnuts and yoghurt in a bowl to make the base of the salad. Break up the cooked salmon fillets and mix into the salad. Lay the lettuce and parsley down on a plate and arrange the salad on top. Drizzle on a small helping of olive oil and crack some black pepper to taste.
Parsley is the herb with the highest content of vitamin K which is good for bone strength and limits neuronal damage in the brain. Clever stuff.
HISTORY OF THE WALDORF SALAD Our recipe is a slightly altered version of the classic Waldorf Salad which consists traditionally of apples, celery and walnuts dressed in a mayonnaise. The salad was first created in the 1890s at the Waldorf Hotel in New York by the hotel’s head waiter Oscar Tschirky. Other ingredients, such as dried fruits (raisins, dates etc) are often added for extra sweetness. Did you know an episode of the famous English TV series Fawlty Towers (right) was named ‘Waldorf Salad’. The plot of the episode revolves arround an irate guest demanding the salad from hotel owner Basil. The hapless Basil tells the guest that his kitchen doesn’t have the correct ingredients for a Waldorf but when he learns that it is named after the hotel in New York he tries to persuade the man to order a ‘Ritz’ salad because he does have the ingredients of that particular (made up) salad to hand – apples,
April 27th 1956
Rocky Retires
Red peppers are extremely rich in the immuneboosting vitamin C and add an extra bit of crunch and sweetness to the salad.
TIME WARP
Heavyweight World Champion Rocky Marciano retires from boxing aged 32 with a record of 49 fights with 0 losses, 43 of them coming by way of knockout. The Rock tragically dies a little over 13 years later when, on the eve of his 46th birthday, the small private plane he is a passenger in crashes in bad weather just outside Newton, Iowa.
grapefruit and potatoes dressed in mayonnaise. Yuk! We think our version - despite lacking the humour of Basil’s ‘Ritz’ – would have left the customer a sight more satisfied.
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Health Bulletin STOP SMOKING TO LOWER ANXIETY LEVELS AND IMPROVE YOUR LIFE EXPECTANCY ONGOING research into the effects of quitting smoking has found that people who successfully quit feel less anxious afterwards – all this despite the common misconception that smoking relieves stress. A study which followed nearly 500 smokers attending ‘stop smoking’ clinics found a ‘significant’ decrease in anxiety levels among the 68 smokers who had quit after six months. The researchers said their findings should be used to reassure people trying to quit that concerns that anxiety levels will rise are untrue. A recent American study published in the New England Journal of Medicine has found that life-long smokers cut 10 years off their life expectancy but can gain 9 years back if they stop before the age of 40. The same study also found that the death rate for people between 25-79 is three times as high for smokers than those who have never smoked, with most of the extra deaths caused by conditions directly linked to smoking such as cancer, respiratory diseases and heart disease. The study did show that it is never too late to quit, saying even quitting at the age of 55 should bank an extra four years. The study was backed by Dr Norman Edelman, the chief medical officer of the American Lung Association.
WORLD HEALTH ORGANIZATION CALLS FOR US$1.6B TO PREVENT TUBERCULOSIS SPREAD THE World Health Organization and the Global Fund to Fight Aids, TB and Malaria have announced that strains of tuberculosis with resistance to multiple drugs could spread widely and highlight a yearly need of at least US$1.6b in funding to treat and prevent to the disease. Dr Margaret Chan, Director-General of WHO, said that the only way to carry out the urgent work of identifying all new cases of tuberculosis, while simultaneously making progress against the most serious existing cases, will be to mobilise significant funding from domestic sources and international donors. With the overwhelming majority of international funding for tuberculosis coming through the Global Fund, they said, it is imperative that efforts to raise money be effective this year. Growing alarm about the
threat of multi-drug resistant TB, also known as MDRTB, is making that even more pressing. “We are treading water at a time when we desperately need to scale up our response to MDR-TB,” said Dr Chan. “We have gained a lot of ground in TB control through international collaboration, but it can easily be lost if we do not act now.” Dr Chan spoke to the media in Geneva, Switzerland, shortly before World TB Day on 24 March, which commemorates the day in 1882 when Dr. Robert Koch discovered the mycobacterium that causes tuberculosis. In 2011, 1.4 million people died due to TB, with the greatest per capita death rate in Africa. MDR-TB presents a major threat with an estimated 630,000 people ill worldwide with this form of TB today.
EGGS LINKED TO LOWER BLOOD PRESSURE A CHINESE study has found that a component found in the whites of eggs has the same blood pressure lowering properties as Captopril – a drug to treat high blood pressure. Dr Zhipeng Yu of the Jilin University said: “We have evidence from our lab that a peptide in the egg white reduces blood pressure about as much as a low dose of Captopril, a high blood pressure drug.” The study looked at a peptide in the egg white called RVPSL and found that it has the ability to block the action of ACE, a substance produced in the body that raises blood pressure. He believes that the peptides – either in eggs or as a supplement – could be used alongside current drugs to fight high blood pressure. “Our results support and enhance previous findings on this topic,” said Dr Yu. “They were promising enough to move ahead with further research on the effects of the egg white peptide on human health.”
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FORMER ENGLAND RUGBY ACE BIDS YOUNG DUBAI HURRICANES ADIÓS STEVE Thompson MBE, the former England and British Lions hooker, made a guest appearance at one of the Dubai Hurricanes last training sessions before the team left for Madrid for a tour of Spain. During the visit the 2003 World Cup winner not only put the youngsters through a tough training session he also held an informal question and answer session for the boys, all of whom are under the age of 12. “It is fantastic to meet enthusiastic young players and to get the chance to share some of my experience with them,” said Thompson. “They have a great squad and I wish them the best of luck in Spain.” Thompson is currently a Sports Ambassador for Dubai-based facilities management company Transguard Group and Director of Communications Mark Povey is pleased with the partnership: “Supporting youth sport has always been important to us as a company and we really admire initiatives like this that give youngsters a taste of what touring and playing overseas is all about,” said Povey. Simon Lewis, the Dubai Hurricane’s Club Chairman, was equally upbeat
about Thompson’s visit. “Steve’s 15-year career took him around the world and he was eager to pass on his own experiences,” said Lewis. “Looking ahead to our tour in Spain, it will be a marvelous opportunity for the boys to develop their rugby and I would like to thank Steve and Transguard for their support.”
BOXING CHAMP DELIVERS KNOCKOUT SUPPORT FOR ICLDC’S ‘DIABETESKNOWLEDGEACTION’ TWENTY youngsters got a ringside seat to hear four-time women’s world champion, Laila Ali, talk about the importance of a healthy lifestyle at Abu Dhabi’s Imperial College London Diabetes Centre (ICLDC) recently. Laila, daughter of boxing legend Muhammad Ali, showed her support of ICLDC’s public health awareness campaign, ‘Diabetes-Knowledge-Action’. The multi-faceted campaign was launched in 2007 under the patronage of HH Sheikha Fatima bint Mubarak and stands strong as it continues to speak to the nation about the attributes of a balanced diet and regular exercise in achieving a healthy lifestyle. Ali attended a special workshop on the
importance of a healthy lunchbox given by ICLDC’s Dietician and Nutrition Education Manager, Rahma Al Ketbi for students from the Family Development Foundation network. “Laila Ali is a pioneer and role model for women across globe,” said Al Ketbi, who leads the Eat for Life aspect of ‘Diabetes-KnowledgeAction’. “Not only did she do exceedingly well as a sportswoman, but is now devoting her life to helping women make more informed choices about healthy lifestyle. She is here to support the simple and smart messages from ‘DiabetesKnowledge-Action’ calling for an active lifestyle and balanced diet.”
MURRAY UP TO SECOND AFTER MIAMI WIN
WEBBER AND VETTEL ROW SETTLED SAY RED BULL
ANDY Murray has admitted there is plenty of room for improvement in his game as the claycourt tennis season begins despite winning the Miami Open to overtake Roger Federer and move up to No.2 in the ATP rankings. “It’s good to get to No.2 but I want to try and keep improving,” said the Scot, who is 3620 points behind No.1 Novak Djokovic and only 80 points clear of Federer. “If I get the chance to go higher then that’s what I want to try and do.”
RED Bull boss Helmut Marko says that the row that has been brewing between Mark Webber and Sebastian Vettel has been settled. Three-time World Champion Vettel ignored team orders and passed team mate Webber to win the Malaysian Grand Prix in March but Marko said that the German had been ‘distressed’ by the situation saying “I don’t think he will do that again.”
GET INVOLVED Ride horses in Abu Dhabi
Basketball in the hills
Join a Netball team
Go bungee jumping
The Dhabian Equestrian Club in Abu Dhabi is the perfect place to begin your horse riding hobby. The club offers lessons to complete beginners or those wanting to improve their skills.
The Men’s recreational Air Jam II Basketball league runs until May 29th at the Dubai International Academy in Emirates Hills and costs Dhs575 per person. Lets shoot some hoops.
At the Emirates International School in Jumeirah a Ladies Netball League will run until June 9th with sessions costing Dhs550 per person or Dhs3,900 per team.
Gravity Zone, a new extreme sports facility, has opened in Al Quoz and offers bungee jumping on weekend days through until May 11th. Availability is limited so jump to it!
Get into Badminton
The Dubai Modern Education School in Mirdif plays host to the Mirdif Shuttle Masters where men and ladies of all ages play Badminton. What’s more it’s only Dhs50 per session.
22 LADIESONLY CLUB OPENS IN SHARJAH THE doors to the first ladies-only Fitness First club were opened in Sharjah recently in the Sahara Centre. The new facility brings the total number of the chain’s outlets in the Middle East to 51. Spanning over 1,000 square metres of retail space, the club will primarily cater to fitness enthusiasts in Al Nahada, Al Qusais and Al Qasba. Praveen Bhatnagar, CEO, Landmark Group, Hotels and Wellness, said: “Fitness First is committed to setting up more women-focused health clubs in the Middle East. We believe that offering women a dedicated and comfortable fitness space will help a larger number of women adopt the practice and ultimately support the overall wellbeing of the community. Catering exclusively to ladies, we are confident that the new club at Sahara Centre will serve as a preferred fitness destination for women in the neighbourhood.” The flagship women-only club features extensive free weights, strength and freestyle studios. Equipped with luxurious changing rooms that host a sauna and relaxation zone, the new Fitness First outlet seeks to offer a stimulating environment to help women effectively achieve their fitness goals. Members also have access to an exclusive lounge with wireless internet and complimentary drinks.
Sign up to the Sports Leagues at SPORTZONE
WITH the mercury rising what better way to ‘beat the heat’ than to sign up for new SPORTZONE Sports Leagues that include; Football, Indoor Cricket, Volleyball and Basketball at the Fitness First Meadows Community Club. Open to Fitness First members, non members, corporate companies, hotels… in fact the leagues are open to everybody who wants to enjoy some ‘recreational therapy’ in a fun-filled environment. All of the leagues will be played at SPORTZONE where the new multi sport indoor venue boasts a world class facility that offers Five/Six a-side Football, Futsal, Indoor Cricket, Basketball, Volleyball, Badminton and a Junior Sports Academies for Football, Tennis and Basketball. For further information regarding the new SPORTZONE Sports Leagues email Gary Melhuish on gary.melhuish@fitnessfirst-me.com
24 Fitness First brings
to the Middle East REVOLUTIONARY exercise tool called MYZONE has been unveiled in the Middle East exclusively by Fitness First at the Ibn Battuta Club in Dubai, reiterating the company’s dedication to bringing cutting edge innovations to fitness ded enthusiasts across the region. enth MYZONE is an innovative and accurate monitoring system MY that encourages users to apply increased effort during workout sess sessions. The MYZONE belt must be worn by the user while exercising for recording real-time measurements of indicators exer such as the effort applied. Effort is measured in MYZONE Effort Points (MEP), which Eff accumulate every minute of activity that a user spends based on accu maximum heart rate. The device also calculates calories burned max and the duration of the workout. With the help of bio impedance scales, MYZONE can also track values such as body water and fat scale percentages, as well as weight, muscle mass and metabolic age. perc Members can view the vital information on large flat-screen TVs Mem while working out at the Fitness First Ibn Batutta club. whi When the workout is complete, the exercise session results are W automatically emailed to users. The outcomes are also saved on auto the user’s ‘cloud’ based account that acts as an online log book of physical activity and comes handy in tracking progress over time. phy MYZONE can also monitor workouts performed outside the club, MYZ well as the user’s physical activity stats when running, hiking as w and cycling or even playing sports such as tennis and basketball. The activity is automatically updated during the member’s following visit to Fitness First. follo “Fitness First endorses a tradition of priority and commitment “Fi to cconstantly introduce innovations to all its club members and the region’s fitness industry,” said George Flooks, Chief Operating Officer, Fitness First Middle East. “In line with our vision to improve Offic our members’ experience and offer them an opportunity to benefit from the latest industry developments, Fitness First is ben proud to be the first and the only health and fitness chain to prou bring the MYZONE tool to the Middle East. brin “I ccan personally vouch for the effectiveness of the MYZONE belt. I have been using it during my workout sessions and find it an belt incredible tool for tracking my progress and sustaining motivation incre levels.” leve
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Gruelling team-building in the Hatta Hike Challenge ORTITUDINE VINCIMUS (which translates as ‘By endurance we conquer’) was the order of the day as the Fitness First Middle East Management team navigated their way through the majestic wadis and mountains of the UAE in an attempt to be crowned ‘Hatta Hike Team Challenge’ champions The Challenge saw a total of 72 Club General Managers and Head Office Support Staff head into the wilderness and after being split into four teams they set out to try and find 17 hidden treasures. In the morning amidst the tranquil gardens of the Hatta Fort Hotel the four teams were selected. The first goal, which was dreamed up by Sports and Event Manager Gary Melhuish, was to climb to the top of a nearby small mountain, fly the Fitness First flag at the summit and then head back down for a refreshing lunch break before embarking on part two of the challenge. With their bodies fully rejuvenated and replenished thanks to a huge lunch, the teams then set off in 25 minute intervals with a very simple objective of finding their way back to base whilst trying to locate the 17 treasures which Melhuish had hidden just 24 hours earlier. And what fun they had as they trampled and trudged their way through the wadis of Hatta looking for the bounty. Up trees, in caves, under rocks, Melhuish had spared them no mercy as emotions ran high and energy levels dipped. They kept plugging away, knowing that their 24-hour ordeal was almost over and safe in the knowledge that they had pushed themselves to the limit – in keeping with the values of Fitness First. From the top down, the management at Fitness First are active people who live the brand. They want to lead people to live a better, healthier and active life, which is why team-building missions like this are important as not only do they build and enhance relationships, they also reap the benefits of generous exercise.
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Tara Stiles SF: How can yoga be used to help people achieve their weight-loss goals? TS: If you practice with ease the mind-body connection is firing off signals that make you want to take better care of yourself, eat better, and live better. It’s not so much about the calories burned as how you feel and what the result of how you feel makes you do. If you practice yoga, or go for a run, or do a spin class tense, you feel tense, and that behaviour continues in the rest of your life, including how you approach food. It’s most important for me to allow an environment of ease so people can relax in their bodies and minds when they are doing simple and challenging things alike.
SF: Tell us about your unique philosophy and approach to yoga? TS: Strala is a movement-based system that lets people feel into the full range of themselves. We focus on moving over posing and help people find their way into their own bodies with a calm ease carried through easy and challenging things alike. This allows the opportunity for the body to build strength and range of motion evenly and the mind to be at ease. Practicing ease through simple and challenging moments alike translates into accomplishing hard things easily whether on the mat or in the rest of life. People get strong, capable, and happy. SF: You’re not interested in the spiritual aspect of yoga, why is that? TS: All moments are spiritual, so therefore no moment is more spiritual than another. Feeling into ourselves and connecting inward is spiritual. Talking about philosophy and history of yoga to me, is at best an intellectual pursuit, but not spiritual. I’m of much more use in the world guiding people to connect to themselves and expand from there than preaching philosophy before, during and after a yoga session. Guiding other teachers to lead with a similar approach invites many more people into the practice rather than a philosophy discussion. SF: What do you think the general population’s stereotypical view of yoga is and how are you going about changing that? TS: Most people who don’t practice yoga are under the impression that you have to be flexible; be able, willing and interested to put your feet behind your head; possibly change who you are and what you believe in. These misconceptions exist because of how yoga has been taught in our modern age. There are so many styles that are insular and expect a certain code of behaviour and ability. The practice of yoga is inside everyone, therefore available to everyone. Because of this great variety, there is something for everyone – whether you want to discuss yoga philosophy, chant for an hour or practice easygoing or challenging movements. We created Strala as a system that appeals to people who want to connect to themselves, and get strong and capable in their bodies and lives. SF: The New York Times called you the ‘Yoga Rebel’ – do you consider yourself a rebel in your field? TS: I didn’t think of my approach in ‘rebel’ terms before the Times cover story, but it is a label that fits well. Many teachers and systems give dharma talks, lead in Sanskrit, and are pose and guru
SF: Tell us about TaraEats, what’s it about? TS: TaraEats is my tumblr blog. It got super popular pretty fast to my surprise. I had an idea to help people eat better by sharing simple recipes that I prepare for myself and (husband) Mike and our friends. The idea is simple, easy, plant-based recipes that anyone can make. They are healthy and fun. focused. I’ve never understood yoga in those limited terms. I find great value in empowering people to feel their way into themselves and explore how they practice and how they live. I don’t believe you have to go through a guru to find your way into yourself. Many yogis disagree with that. SF: Do you think there are too many ‘rules’ in the traditional world of yoga and that it can be too ‘exclusive’, only for certain ‘types’, and what do you think are the important aspects that people should be concerned with? TS: I think people have an idea of what the ‘rules’ are and what they should or should not be doing. More powerfully, people put their own rules on themselves – on what they think they can and can’t do. It’s useful to consider the rules we put on ourselves and realise that we are completely able to remove those rules if we choose.
SF: You were one of the first practitioners to use the internet and social media to spread the word – do you feel like a trailblazer for modern yoga and why do you like to use the internet? TS: Well, everyone is doing it now for sure. I put up a lot of videos on YouTube when it was all fuzzy cats and goofy videos. There are a lot of cat videos on YouTube still, but a ton more yoga. It’s become a tool for people to practice anywhere and that’s great.
SF: What is your philosophy on healthy eating – do you follow any set diet or is it all about balance? TS: I eat intuitively. Mostly plants. SF: Do you have any guilty pleasure where food is concerned? TS: I don’t think of food as guilty or bad or good. I like chocolate and coffee but I don’t obsess over anything. Food to me is fuel, enjoyable and social. SF: How can yoga help people stick to a healthy diet? TS: By removing the idea of a diet. Guiding people to be connected with themselves through a gentle practice of yoga and meditation and introducing easy, fun, great tasting simple recipes. I get loads of emails from people saying they actually wake up craving greens instead of junk in a short period of time of practicing. SF: Can yoga be a useful addition to a person’s weekly workout schedule in helping them achieve the body they desire or helping their fitness goals – if so, how? TS: Absolutely. We have a lot of runners and athletes who practice a few times a week to increase range of motion and speed. As far as fitness goals go, most people that go to the gym and start with us end up quitting the gym and staying with us because they get more fit practicing Strala than their gym routine.
29 SF: Can you give us a quick healthy recipe the readers can try? TS: Here are a couple favourites:
Banana Clementine Creamsicle You’ll need:
(serves 2) 2 frozen bananas 6 clementines 1 cup almond milk 1 tablespoon Billy’s Protein powder (optional)
Now what?
Blend it up!
All-veggie soup You’ll need:
2 sweet potatoes (boil them up) 2 stalks celery 2 carrots 1 onion 2 cloves garlic 1 handful of kale
Now what?
Chop everything up and boil the potatoes. Put a little olive oil in a pan, chop and simmer the onions. Add garlic a few minutes later then add the veggies and two cups of water or veggie stock. If you have more veggies be sure to cover with water then add spices. I like adding red pepper flakes – lots of them! Simmer down for 20-30 minutes; add 1/4 can of coconut milk (optional but it makes creamier soup). Simmer down for a further 10 minutes. Blend it up and enjoy! You can also eat without blending if you prefer chunkier veggies in your soup!
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Tara Stiles
Where does the name of your company Strala Yoga come from? TS: Mike and I wrote down words we liked, Strength, Balance, and Awareness, and thought we made up the word Strala. I found out later that it means to radiate light in Swedish, a synchronistic reference to my childhood experiences and my intentions and mission. done getting my picture taken, but was on the cusp of an exciting transition of becoming the full expression of myself, with a mission to help others. SF: It must be exciting to be helping bring yoga to the mainstream working with a big brand like that and also helping create a modern clothing line? TS: I’m a very lucky girl! SF: Your husband Mike also does yoga doesn’t he? Did you meet him at a yoga class and how did the idea to set up Strala come about? TS: We met at a yoga retreat. I wasn’t used to meeting ‘normal’ guys who practiced yoga so I knew I was in trouble. He is the best mover. He can do anything with his body with ease. He grew up practicing Tai Chi and martial arts. He’s won some pretty serious competitions in Japan when he was a kid and young adult. After graduating Harvard and Oxford he went into the start-up world. After hanging around me for a while, he found a way to come back into his physical movement world and is a part of our training programmes as well as a leader of Strala. SF: Your classes are fairly cheap to attend. What’s the reason behind this and is it your
goal to introduce as much of the world to yoga as possible? TS: Absolutely. Our prices are on the low end of affordable. I want to make it easy for someone to commit to practicing every day if they want to. Afford-ability is one aspect of accessibility, there is also the quality and the approach. There are plenty of places to go for free and cheap yoga, especially in NYC. At Strala, we are most interested in the approach and quality of our system and guides and also interested in having the classes be affordable to those who value the practice. SF: It’s often seen as being more for girls than guys, is it important for you to bring men into yoga too? TS: I see how that is the stereotype, for sure, with a lot of styles that involve a lot of talking and flowery language. We don’t allow our guides to read out of their journals or treat their classes as a platform for being listened to. Because of this and our approach, we have a big number of guys at the studio and also many who practice online with us and with my books and DVDs. Our straight forward approach appeals to a wide audience. SF: What would you say to people who think that yoga would be too hard for them – are there any simple moves complete beginners
can do that would improve their day to day lives? TS: If you can breathe you can practice yoga. You start where you are, which is right where you need to be. Start right from bed when you wake up. Sit up tall, close your eyes and begin to connect with your breathe. Watch your inhales and exhales as they come and go. Stay with this for several breaths. Add a simple twist to each side and an easy forward bend followed by a chest opener and you’ll be feeling great for your entire day. Anyone can do that. SF: What are your future goals for Strala and your wider career in yoga? TS: We’ve been invited to a lot of studios and gyms to train their teachers how to lead Strala. This has been a great way to spread the ‘moving with ease’ approach and invite many more people into the practice. I’ll be continuing this over the next several years myself and several of our senior teachers are also training teachers in the US and globally. I’m beginning to move into the lifestyle space beyond the yoga movements with the intention of helping people become healthy and happy in their lives. Some areas I’m working in now are helping people with food and cooking, meditation, and intuitive business building. How you practice how you are is a powerful realization for people. Q
BAHRAIN GP THE CIRCUIT “Track wise the circuit is more extreme for the cooling than the track in Malaysia. The reason is that it is very humid in Sepang and humid air cools better but the air in Bahrain is very dry. Also brake wear is very high in Bahrain due to the nature of the track. The corners can fool you and lead to errors because the track is very wide and quite often the apex of the corner is not obvious. For example the apex of turn 14 is hidden as you approach it. The other challenge for a circuit in the middle of the desert is the sand that is blown all the time onto the circuit making grip unpredictable and often slippery without warning.” – defending champion Sebastian Vettel
2012 RECAP
Last year saw race organisers revert to the shorter track layout used from 2005-2009 following the rather less interesting ‘endurance’ version used in the 2010 race and the result was a far more thrilling spectacle. Vettel started from pole position and was first past the post to become the fourth different winner of the season but that doesn’t tell the story of the race as Kimi Raikkonen roared up the field from 11th on the grid and pushed the German all the way. Vettel built an early lead but the Finn caught him by the halfway point and looked to have the superior race speed. But Vettel defended doggedly before finally pulling away after the final round of pit stops to take the first of his five 2012 victories. The result marked the first time that four different winners had won the first four races of the season since 1983. It was a sequence that was to extend to seven different winners in seven races – a first in the sport’s history.
37 Sebastian Vettel Team: Red Bull Nationality: German Date of Birth: 03/07/1987 Podiums: 48 Points: 1094 Victories: 27 World Championships: 3 Despite getting into hot water with his team for disobeying orders, defending champion Sebastian Vettel remains the man to beat and Red Bull’s one-two in Malaysia proves that they’ve hit the ground running this year as far as the speed of the car is concerned. His win in Bahrain last year showed that he’s learned how to handle the Sakhir track tactically – with the defence skills needed to see off any challengers on the long corners and the speed to keep his nose ahead on the lengthy straights.
Kimi Raikkonen Team: Lotus-Renault Nationality: Finnish Date of Birth: 17/10/1979 Podiums: 70 Points: 817 Victories: 20 World Championships: 1 The Iceman looks back to his best and is showing the kind of form that saw him clinch the World Championship from under the nose of Lewis Hamilton in 2007. The Finn won the season opener in Australia to pick up where he left off last season having helped Lotus to their first race victory since 1987 at the 2012 Abu Dhabi GP. The car looks quicker this season and with Kimi now fully settled back in to F1 after taking two years off to try rally driving in 2010 and 2011 he’s sure to be a threat in Bahrain.
Felipe Massa Team: Ferrari Nationality: Brazilian Date of Birth: 25/04/1981 Podiums: 35 Points: 726 Victories: 11 World Championships: 0 The Brazilian has shown something of a return to form this year and he needs a good campaign after a couple of poor seasons which have given rise to rumours that Sebastian Vettel is set to replace him at Ferrari in 2014. Massa finished fourth in Australia and fifth in Malaysia but he’s still searching for his first win since the 2008 Brazilian GP. If there’s one place he can get back to winning ways it’s Bahrain – he won back-toback titles there in 2007 and 2008 and only team mate Fernando Alonso has won it more times.
Fernando Alonso Team: Ferrari Nationality: Spanish Date of Birth: 29/07/1981 Podiums: 87 Points: 1382 Victories: 30 World Championships: 2 Two-time World Champion Fernando Alonso is the undisputed King of the Bahrain International Circuit with three victories to his name. An unusually quiet performance in last year’s race saw the Spaniard finish seventh – a podium would have been enough to win him the World Championship at the end of the season as Vettel edged him by three points. One of the most complete drivers in the sport, Alonso finished second in the opening race of the season and he’ll be desperate to win back his Bahrain crown.
Lewis Hamilton Team: Mercedes Nationality: British Date of Birth: 07/01/1985 Podiums: 50 Points: 938 Victories: 21 World Championships: 1 Some thought that this may be a transitional season for Lewis Hamilton as he made the bold decision to move to Mercedes. But while his old McLaren team are struggling with a below-par car the Mercedes looks to have decent pace, as Hamilton’s third place in Malaysia proved. A gutsy and intelligent driver, the Englishman qualified in second place for last year’s Bahrain GP but was hampered by poor pit stops and a controversial ‘barging’ incident with Nico Rosberg, who, ironically, is his new team mate.
Adrian Sutil Team: Force India Nationality: German Date of Birth: 11/01/83 Podiums: 0 Points: 101 Victories: 0 World Championships: 0 Adrian Sutil has shown surprisingly good form on his return to the sport after a year out following a nightclub assault on Lotus co-owner Eric Lux. He was twice leading the Australian GP before finishing seventh and was looking quick again in Malaysia before pit issues forced him and Force India teammate Paul di Resta to retire. Sutil looks to have the fire in his belly and he’ll be going all out to get his first podium in Bahrain, so look out for the German as a potential dark horse.
Mark Webber Team: Red Bull Nationality: Australian Date of Birth: 27/08/1976 Podiums: 35 Points: 874.5 Victories: 9 World Championships: 0 The Australian will no doubt still be seething after obeying team orders to turn down his engine and coast to victory to protect the car in the Malaysian GP only to see his petulant team mate roar past to take the win. The car has got the speed to succeed in Bahrain and the classy Webber has certainly got the tactical knowhow to time his attacks around the Sakhir circuit. Only once since the inaugural race in 2004 has he ever finished outside the top 10 in Bahrain and that was in 2007 when he retired on lap 41 with a gearbox problem.
Jenson Button Team: McLaren Nationality: British Date of Birth: 19/01/1980 Podiums: 31 Points: 541 Victories: 9 World Championships: 1 McLaren have endured a tough start to the season and are really struggling to get the car right, but if there’s one driver capable of getting the best out of a slow car it’s Jenson Button. His smooth and effortless driving style allows him to make up crucial seconds on the corners but he may struggle for pace on the long straights of Sakhir. The departure of Lewis Hamilton means that Button is now the main man at McLaren and that could help him if team orders come into play again.
Romain Grosjean Team: Lotus-Renault Nationality: French Date of Birth: 17/04/86 Podiums: 3 Points: 105 Victories: 0 World Championships: 0 Another potential dark horse is Romain Grosjean. Plagued by inconsistency, car troubles and a habit of crashing out of races early in recent seasons (including causing a pile-up in Belgium last year which earned him a one-race ban), the Frenchman seems a different animal this season and took top 10 finishes in the opening two races. The Lotus is looking quick and the large run off areas at Sakhir should help Grosjean should he find himself forced off the track.
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Behind the stars In the latest instalment of our series looking at the crucial people who support the world’s top stars on their road to success, we talk to Steve Fry, the sports agent on a mission to dispel the popular myths about his much maligned industry.
41 A TYPICAL DAY IN THE LIFE OF A SPORTS AGENT
Above: Dani King celebrates winning the gold medal and breaking the World Record in the Women’s Team Pursuit Track Cycling Finals at the London 2012 Olympic Games. Below: Helen Richardson in action for Team GB at last year’s Olymic Games. After losing their semi-final match the team picked themselves up to win the bronze medal match against New Zealand.
don’t perform on the track or the pitch or the water you haven’t got anything to sell as an agent. If you start ďŹ lling their diaries up with personal appearances and sponsorship commitments to the extent that you have a detrimental eect on them as an athlete, then you might do well ďŹ nancially but you haven’t done your job in terms of your responsibility to the athlete and their wellbeing. So it’s a balancing act between making sure you don’t impact on them as an athlete, making sure they can be the best they can be, and also making sure they can earn a living.
Q: What qualities does a good sports agent have to have? A: I think there’s a perception that to be an agent you’ve got to be a wheeler-dealer sort with a certain level of arrogance who plays hardball etc. I think that’s very outdated, very Jerry Maguire. I think a good agent now is actually someone that listens well –listens to their sponsors and to their athletes to ďŹ nd out what they want. What does a sponsor require to get a return on investment or whatever metric they’ve put in place? You make sure you’re listening so that you can make sure they get that. In my opinion there’s no point in signing a sponsorship deal, for a year or two years, only for everyone to get to the end of and say, ‘Well that was a bit disappointing, I don’t feel that we got a return.’ And the athlete then doesn’t get renewed. The sign of success is when sponsors come back to you and say, ‘We want to renew,’ and obviously that gives you an opportunity to increase the value of the partnership! But it tells you, you’ve done a good job. You can only do a good job if you’re listening to what their needs are. You’re listening to what the needs of your athletes are as well because ďŹ rst and foremost they’re athletes. If they
Q: Is it easier to attracts sponsors and engagements for the cyclists due to it being a higher profile sport than hockey or rowing? A: If you look at hockey, it’s doing a fantastic job at making sure it has as broad an appeal as possible to attract as many people – both male and female – to play the sport. But yes, it is still a minority, or niche, sport. But because there is a good amount of growth in terms of participation, we’re actually seeing more sponsors wanting to get involved. The GB women’s hockey team brought in Investec as their principle sponsor the year before last with an incredible amount of investment into the sport, which was previously unheard of, and we’re starting to see other businesses, especially in the ďŹ nancial sector, beginning to see that sports like hockey attract an incredibly desirable demographic – it’s predominantly a middle class sport and the people who watch it tend to have high levels of income. So even though the numbers who watch it might be comparatively small, the actual value to sponsors and advertisers is higher. Q: Did you time the launch of M2 Sports Management to coincide with the Olympics? A: Yes, we knew if you were going to launch an
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BEHINDTHE STARS
43 Left: Rower Greg Searle came out of retirement and won a bronze medal in the 2012 Olympic Games at the age of 40, twenty years after winning gold in Barcelona.
Above: Cyclist Peter Kennaugh is pictured with his gold medal after he played his part in the Team Pursuit victory in London last summer.
Above: Steve Fry is pictured with cyclist Rebecca Romero, gold medallist in the 2008 Olympics’ Individual Pursuit.
athlete management agency focusing on Olympic sports it was obvious that London 2012 was going to be a key moment in time and a really nice springboard to help build the business. Q: You only set the company up in 2011 so to have your athletes competing in the Olympics in your home country the following year must’ve been a huge thrill? A: It was a real rollercoaster. You build up such a bond with your athletes as an agent – you do become part of their inner circle and therefore you’re far more emotionally involved in their competition. It actually makes watching their competition far more difficult.
You know what they’ve been through to get to that start line and you also know what their fears are. People see these guys winning gold medals and think that they must be invincible but normally below the surface there’s somebody who suffers from exactly the same insecurities as you and I do but obviously outwardly they never portray those. You do get far more emotionally involved – so when they’re successful you get the highest of the highs and when they’re not you get the lowest of the lows. You do find that watching sport is a real rollercoaster. Q: Were there plenty of highs for your athletes at the Olympics? A: Yes we had (rower) Greg Searle, having announced his comeback before the Games, managing to secure a seat in the Men’s 8 and winning a bronze medal which was absolutely fantastic to do that at the age of 40, twenty years after winning gold in Barcelona in 1992.
Dani King was an absolute sensation. In summer 2010 that girl couldn’t even walk up a flight of stairs without getting out of breath because of glandular fever. She wasn’t part of the GB cycling set up at all, wasn’t even on their radar, and then goes and wins a gold medal two years later as part of the women’s pursuit team that broke the World Record in six consecutive races, and just blew the world away. She’s an incredible athlete and person to be involved with. Pete Kennaugh won gold in the men’s team pursuit and is a member of Team Sky. To see Pete go through the transition from the road on to the track and now back on the road again, has been quite a journey. Helen Richardson is from the GB Women’s hockey team – that was probably the biggest rollercoaster because they went into the tournament with a huge amount of pressure on them. What a lot of people don’t realise is that winning medals determines whether your sport gets funding for the next four years and British hockey hadn’t won a medal for 20 years at the Olympics and they knew going into the Games that if they didn’t win a medal they wouldn’t get funding. They’d all have to go out an get jobs because Lottery funding would’ve been cut. So in effect their livelihoods were on the line as well as competing at the Olympics, which is pressure enough for anybody. They started the tournament well, although their captain Kate Walsh had her jaw broken in the very first game which was a real blow to them. But they got to the semifinals and then lost to Argentina. They’d set their hearts on winning gold so after getting knocked out in the semis they knew that dream had gone – four years work in trying to achieve gold, gone. They were distraught, absolutely inconsolable, but two days later had to play the bronze medal match knowing they had to win to secure their funding. I can honestly say, having spoken to Helen the day after the semi, that they weren’t ready emotionally to play that match 24 hrs later. Yet they went out the following day against New Zealand and played probably their best game of the tournament – won 3-1 to win the bronze medal. In 48 hrs they went from the lowest low to the highest high, because it was about more than just the bronze medal –there was more on it than that. Those of them that are young enough and are going to carry on to Rio 2016 knew that if they could maintain their form and fitness there was going to be funding in place to go to Rio and hopefully gold there. So that was a phenomenally emotional time, the hockey tournament runs right through the Olympics as well so that was right on the last weekend. Q
If you’d like to contact Steve please do so via www.m2sportsmanagement.com
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FABABS
FITNESS FIRST’S SENIOR FITNESS MANAGER NIKESH NAIK ON HOW TO STRENGTHEN YOUR CORE AND GET THAT SIX PACK YOU’VE ALWAYS DREAMED OF.
I prefer to look at the whole core rather than just the abs. The reason for this is your core stabilizes the body – if the front part of your abs are really strong but your lower back is weak there’s an imbalance in your body. So the exercises that I’m going to recommend not only hit your abs really well, they also hit the rest of your core to stabilize the rest of your body. The abs are like any other muscle – they do respond to higher reps but they still need recovery time. It’s important that you don’t over-train them, so hitting them once or twice a week is fine. Due to the fact that our core is a muscle group that is utilised frequently, we should hit them with slightly higher reps but not too much to make them ineffective. 3-4 sets of 15-20 reps is great to hit the core effectively.
TOES TO BAR We’ll start with what I call ‘toes to bar’ meaning you hang on a bar and lift your feet up until your toes touch the bar. If this is too difficult, lift your knees up until they hit your stomach.
GHD A Glute Ham Developer is a great piece of equipment for strengthening your core that is being used more and more these days. I like to use both sides of the GHD. You can use it for resistance going up, and resistance going down. Going up will activate everything from your hip flexes to your abs and even your oblique muscles on your sides. Going down it activates your abs, your hamstrings and your lower back – so this machine is extremely useful in not only shaping an amazing 6-pack but keeping you really stable along your core. Lock your legs in the foot hooks facing the roof and keep your core engaged to stabilize your body. Lower your body and touch the floor just above your head with your hands, explode up to touch your feet. This is one rep.
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TURKISH GET UP I really like the Turkish Get Up, which is a highly functional movement that requires all of the muscles in the body to work together and is great for building your abs and core strength. The Turkish get up is usually done with a kettlebell. The starting position is on the oor facing up with the kettlebell held in the air in one hand and the other hand out to the side, stabilizing the body. The point is to stand up on your feet while keeping your hand straight over your head.
TOP TIP Great abs are made in the kitchen. It’s extremely important to remember that if you want to shape up your 6-pack, small adjustments in your diet and lifestyle will go a long way to making it happen. It varies slightly depending on your body type but you meat and vegetables and also include nuts and seeds. Try to avoid sugar and starch (you can use starch
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48
Metabolic
CONDITIONING Fitness First’s XFit Head Coach Jojo Aragon explains how to get better performance out of your body by using metabolic conditioning.
TO put it as simply as possible, Metabolic Conditioning refers to conditioning exercises which are intended to increase the storage, production and delivery of energy. In general, shorter spells of effort are anaerobic while longer lasting exercises are aerobic. The best way for me to explain it is through the body’s three primary energy pathways – the Phosphagen pathway, the Glycolytic pathway and the Oxidative pathway. The first two are anaerobic efforts while the Oxidative pathway is aerobic. The Phosphagen pathway provides the majority of energy used in short-burst, high-powered activities lasting up to about 10 seconds – like a 100m sprint. The second pathway, the Glycolytic pathway, is the dominant source of energy for moderate powered activities that last up to around two minutes such as an 800m run. Finally, the Oxidative pathway provides most of the energy for low-powered activities that last in excess of several minutes, like a marathon runner.
Aerobic Training
Aerobic training, which means ‘with Oxygen’, allows you to work at lower intensity levels over extended periods of time to help increase cardiovascular endurance and stamina. Your breathing controls the amount of oxygen that makes it to the muscles to help them burn fuel – long-distance runners athletes fall into this category.
Anaerobic Training
Anaerobic training maximises cardiovascular capacity and it allows us to exert great effort over short durations. In this period of intensity our bodies improve power, speed, strength, and muscle mass. The ‘Metabolism’ part of the phrase refers to the human body’s process of breaking down food into fuel which in turn allows muscles to perform work. Everything we eat must be broken down into smaller particles in order for the body to use them. So Metabolic Conditioning basically consists of conditioning exercises that are
intended to increase the storage and the delivery of energy for any type of activity. You need to work on those first 10 seconds and improve your Phosphagen pathway’s energy to develop a high-powered intense burst of energy like Usain Bolt. He does it better than anyone. It lasts around about 10 to 30 seconds but the recovery is also quick. The Glycolytic pathway is used for more than that – anything from 30 seconds to 120 and the last one, the Oxidative pathway is more for longer distances. You should train all of these pathways to attain an all-round conditioning workout.
XFit
With XFit at Fitness First we have something called High Intensity Interval Training and this gives you a workout that uses all three pathways. For example, to warm up: O 10 x push ups O 250m run (around the circumference of the building!) O 200 skips or 500m rowing O Inchworms O Lunge extensions O Spider crawls O Knee hugs (25 metres of each) The warm up is a combination of light endurance and mobility exercises to activate the areas of your body that you will use during the workout. Now we do what we call the DEEP workout which for a beginner’s class would consist of: O 20 x abmat situps O 15 x squats O 10 x push ups O 5 x box jumps (24” high) O 250m run around the building O 200 skips or 500m rowing (complete circuit once initially then increase to three times as fitness increases) Using the DEEP workout as an example – the five reps of box jumps will use more of your
Phosphagen pathway – a short intense burst of energy. Then the run uses the Glycolytic pathway and the skipping (or rowing) works out your oxidative pathway. An interval training schedule like this targets all your pathways – it’s basic metabolic conditioning. We correlate it with XFit training with our motto of being prepared for anything. So for example if I say “36 jumps” – my class is ready to do it, they’re prepared. Or another example, run 800m, most of my ‘XFitters’ can do it. As the first two of the pathways, the Phosphagen and Glycolytic, are anaerobic cardiovascular systems they do not rely on oxygen to fuel them. But to prolong the workout, once we hit a plateau after consuming our energy in the first two systems, we need the Oxygen system to fuel the energy. I’d categorise this circuit based on people’s ability – whether they’re a beginner
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or a regular gym user. If I was teaching a beginner class I would limit the time length, it would last around 10-15 minutes. For general gym users I would demand three rounds of the circuit. For a beginner, for safety reasons I would ask them only to do one round and see how they are after that. Not training all three can affect your body’s metabolism. Studies in strength and conditioning show that if you just do aerobic exercises – for example a marathon runner – it only trains the Oxidative system. This can lead to weight loss, but it also loses muscle mass. The first thing that a runner will do is run and run and run, but once their pathways are dissolved they will then use up their muscle as a source for energy. Their muscles, made of protein, will be broken down and consumed. You just don’t see marathon runners that are big like Arnold Schwarzenegger
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– they are stick thin. Why? Because when they are running the first thing they burn is fat for energy, once that is at a minimum level the next choice of minerals is the protein in muscles. In metabolic conditioning and interval training the exercises build muscle because they’re working out all the pathways. They have evolved to incorporate training that will work out all the pathways for a more even workout. For example, a spinning class – the current trend sees them incorporate a hill workout, a sprint workout and an endurance workout. Whereas before you’d do a spin class for 45 minutes at a certain pace, now the spin has evolved. The hill pace is where you stand up on the bike (because you don’t sprint up a hill!) and it’s tough on your legs. It’s a more varied and therefore a better workout. Q
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51
Yoga poses for clear and toned skin By Dr. Sundara Beam Rao Kasinath ONE of the many benefits of yoga is the continual maintenance of clear and healthy skin. When it comes to facial skin, all the yogasanas (poses) are focused on improving the blood circulation to the skin and to stretch the muscles of the face.
BREATHING Breathing has a very significant effect on the body and mind. Focused and mindful breathing not only helps to calm the mind but also increases the percentage of oxygen intake by 20 percentage meaning the organs – including the skin – gets a richer supply. In Ujjayee Breathing or ‘victorious breathing’ – whereby you sit on the heels or in a comfortable cross-legged pose with the chin slightly lowered –one has to inhale and exhale through the nostrils keeping the awareness on the throat. There is a great science behind this pose, when you focus the breath on the throat with your chin down it results in a gentle massage of the area of the thyroid gland which is the ‘Ministry’ of health in body. There will be a great energy flow in your head as you work
on the ‘throat chakra’ which helps calm the mind. Alternate nostril breathing increases the capacity of lungs and enhances the exchange between oxygen and carbon dioxide in the lungs. Both these forms of breathing have a direct effect on the cortisol levels of the body. Cortisol is the one hormone that actually increases as we get older and causes thinning of the skin which results in wrinkles. Also when we get stressed cortisol is stimulated and results in oily skin. Scientific research proves that Ujjayee and alternate nostril breathing helps the body to control its levels of cortisol. Sheethali and Seethkari are forms of breathing which not only cool the body but also stretch the muscles in the face. By regular practice of these forms of yogic breathing the circulation to the facial muscles is increased which detoxifies the skin – especially on the face.
YOGASANAS Anything where the head is lowered to the level of heart enhances the circulation in the face and helps tone the skin and give it a natural glow. The following
poses are very effective in preventing premature wrinkles and healthy ageing of the skin: Forward fold (Uttanasana)
Knee to the forehead pose (Paschimottanasana) Down dog pose (Adho mukasvanasana) Bridge pose (Sethu bandasana) Wheel pose (Chakrasana) Standing and sitting spinal twists These poses help to hydrate the skin, improve the circulation and detoxify the skin. Meditation helps to calm the mind and thus helps control the cortisol secretion. To learn more about which poses helps you for your skin, speak to your yoga instructor.
52 SUPERFOODS APTLY NAMED SUPERFOODS come in all different colours, textures, shapes and sizes and in many differing categories. From greens vegetables to fruits; nuts; seaweeds and honey, there are many tasty ways to get all the vitamins and minerals your body needs to stay healthy and stave off illness. Green superfoods have the highest concentration of easily digestible nutrients, fat burning compounds, vitamins and minerals to protect and heal the body. Fruit and nut superfoods are high in antioxidants that fight free radicals in the body. The Egyptians and the Indians discovered the health benefits of honey long ago while western researchers later became fascinated by Russian beekeepers who regularly lived past the age of 100 who ate raw honey, rich in bee pollen, every day. Seaweeds are the mostt nutritionally dense plants on earth. They contain up to 10 times more calcium than milk and eight times as much uch as beef. The chemical composition of seaweed is close to that of the plasma in our blood and when regularly consumed umed it helps cleanse our circulatory system. Check out these other nutrient packed superfoods which will give you a host of great benefits when added to your daily diet.
Salmon Salmon is brimming with Omega-3 fatty acids, which is crucial to building cellll membranes and therefore maintains overall all health by reducing the risk of asthma, strokes, kes, cancers and other serious conditions. Japanese research suggests that consumption of salmon reduces deaths from lung cancer by up to a third and a 1999 British study indicated that eating fish at least once a week ek cuts the risk of sudden death from heart disease by half. lf. It’s high in glutamine, an amino acid that fends off the he common cold, and niacin (vitamin B3) which lowerss cholesterol cholesterol.l. It’s also good for future generations – a 2006 study revealed that women who eat fish rich in Omega-3 during pregnancy have ave brighter, more sociable children. n.
Broccoli The humble broccoli floret is a rich source of vitamin A, which is good for growth and the repair of body tissues. It’s also bursting with vitamin K, which is important for healthy bones, but it is broccoli’s cancer-combating powers that really make it stand out from other vegetables. Experts at the World Cancer Research Fund reviewed 206 studies on humans and 22 studies on animals, and found persuasive evidence that broccoli lowered the risk of tumours in the stomach, lungs, oesophagus, pancreas, colon and the lining go off the uterus.
Apples Studies from across the globe S have shown that the common apple is one of tthe healthiest fruits in the world, yet it is often overlooked ov as a fully-fledged member of the superfood family. Finnish studies have shown superf that consumption cuts cholesterol levels while a th hat daily co British B Br ritiish study found that a daily apple leads to healthier lungs. Ap Apple skin carries phytochemicals which prevent the growth of prostate cancer cells while the tannins in apple juice guard against urinary tract infection. They are high in dietary fibre which digestion and promotes weight loss. It aids d is ccommonly recommended that two apples a day is better than one!
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Walnuts Walnuts have the highestt h antioxidant activity of all nuts which on against means they provide good protection min E, which cancer. They are brimming with vitamin is excellent for maintaining a healthy heart. Studies uce the risk of a have shown that eating them can reduce er cent. Walnuts heart attack from between 15 and 51 per contain alpha-linolenic acid, an essentiall fatty acid that improves heart health and cholesterol levels, reducing the risk of sudden death from abnormal heart rhythms. They are also a good source of protein and dietary fibre and they also contain folic acid, which is similarly beneficial, and zinc, which is a brilliant defence against stress.
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Avocado Despite being hugely calorific (a large avocado can contain as many as 400 calories – almost twice as much as a regular chocolate bar) the avocado is packed with vitamins and minerals that areso good you and your body. Potassium, B-vitamins and folic acid are all found in its sumptuous flesh as well as monounsaturated fatty acids – including oleic acid which offers protection against breast cancer. Potassium, which helps fight fatigue and depression, regulates blood pressure and helps against heart disease and strokes while also aiding digestion and flushing out toxins. The avocado is one of the best things you can eat to maintain a healthy look as the monounsaturated fat they contain is essential for plumper, younger looking skin. It also stimulates the production p of anti-wrinkle collagen. It almost sounds too g ood to be true. good
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In order to feel at your best your body and mind need fuelling with the best possible food. Here is a delicious recipe from Balance Cafe Dubai to help you eat healthily and feel great . ASPARAGUS RISOTTO WITH TRUFFLE OIL A traditional risotto recipe would include butter, cream and stock, which are very unhealthy as they are high in fat and calories, but our recipe does not use these ingredients yet still keeps the same authentic taste. Our asparagus risotto is low in calories and saturated fats, which makes it a good choice for those who want to enjoy a delicious Italian dish the healthy way. Asparagus is also a great source of Potassium and is high in antioxidants. INGREDIENTS: • 30g onion chopped • 5ml olive oil • 70g arborio rice • 200ml vegetable stock or water • Salt and pepper • 70g asparagus tips • 1ml truffle oil PROCEDURE: • In a sauté pan, sweat the onions in the olive oil until translucent for about 5 to 7 minutes. • Add the rice and mix together
thoroughly. Stir for about 1 minute until a toasted aroma starts to develop. • Add one third of the stock to the rice and stir the contents of the pan constantly until the rice has absorbed the liquid. Repeat this method twice, adding the remaining stock and allowing it to be absorbed before adding any additional liquid. Cook until the rice is tender and all the liquid is absorbed – this will take about 20 minutes. • Season with salt and pepper, fold in the asparagus, sprinkle on the truffle oil and serve immediately.
Serves: 1 person Prep time: 15 mins Cooking time: 30 mins
Nutritional value: 243 Calories; 21.2g Fat ; 6g Protein; 2g Carbohydrate; 132g 152mg Cholesterol; 90mg sodium
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Strong is the new Skinny By Hisem Hagras We all have our limits. Pushing yourself too far can be detrimental to your health while not properly determining your goals can lead to disappointing results. Here Fitness First’s Corporate Wellness Manager Hisem Hagras talks us through knowing when to stop and how to get the best from your workouts.
: Let’s assume you’ve already built the habit of working out and motivation is not a problem for you. Let’s also assume you go to the gym and workout with weights regularly, 3-5 times per week. How much intensity should you put into each workout? How hard do you really have to hit it to get noticeable results? How much is too much? These are all good questions and the answer is something you’ll have to discover for yourself. You have an ‘intensity reserve’ of energy and once it’s used up there simply is no more. The tricky thing is some of your high intensity energy can get used up outside of the gym. A highly stressful day at work or an emotionally charged interaction can drain your intensity reserve even though you haven’t exerted yourself physically. For most people 5-7 hours of highly intense exercise per week should be manageable without hitting a point where you feel totally burned out. Any more exercise past this range will have to be lower intensity. For example, you could do 5 hours of highly intense weight training work this week and do five more hours of low intensity cardio such as walking. On the other hand you’d likely burn out and get injured if you attempted to combine 5 hours of high intensity weight training with five more hours of high intensity interval training. Obviously you can become conditioned to handle a greater volume of high intensity work, but we all have our own specific limit. And you’ll know it when you hit that limit. Save your weekly reserve of high intensity effort for your weight training workouts and fill in the rest of your exercise with low intensity movements. This ensures you get maximum muscle growth stimulation while also getting general cardio exercise for overall health and recovery. As with almost all things related to your body and fitness and health…more isn’t always better, and that also goes for high intensity exercise. You have to find your own intensity reserve threshold and work within it.
Q: How much is too much?
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q: Do I want to be strong or do I want to be lean? : Goal hijacking happens without you noticing, that’s why you’ve got to remind yourself what you’re doing and what you want to achieve on a regular basis. Most guys start working out with the intention of building muscle and having a ripped body. If anything, strength is simply a side effect of bigger muscles. But somewhere along the line many guys get caught up training for strength instead of bigger muscles. They start worrying about how many plates they have on the bar for a bench press or a squat or deadlift and their original goal of bigger muscles and a ripped body is lost. Some guys get caught in this pattern of training for strength for years, maybe even decades. Along with this comes the belief that you must be big, bulked up, and in some cases just plain old fat to be strong. But if this person thinks back to what they truly wanted when they started lifting weights, it was always to look good, build impressive muscle and be lean. Unless you’re an Olympic weight lifting champion there is no reason to pursue strength purely for the sake of being strong. Get clear with your true goal and then take a look at what you’re doing in the gym. If they don’t match up you’ve got some adjustments to make. The benefits of working out come from consistency and a long view, not from a desire for immediate gratification and pay-off. So why do we go to the gym? Because we don’t want to leave the look and shape and feeling of our body up to genetic chance. The secret is that you only really know the true benefit when you finally start working out and learn what it’s like to live with a better body.
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Q: Can I still workout if my muscles are sore? A: It depends on how sore your muscles are and it also depends on what you’re planning on doing in the gym while you feel the soreness. For example, are you going to attempt to train the same muscle group again? How intensely are you going to work out? Are you going back for a light, low-impact cardio session or are you going back for another round of heavy weights? It also depends on how well-trained you already are. For example, are you sore because you’ve just lifted weights for the first time in your life? Or because you took a couple months away from working out and you just got back into it? If you’re a beginner and you’re really sore you should avoid training those muscles until they’ve healed to a point where you can move them without it hurting. If you’ve been training for a long time and you’re accustomed to what muscle soreness is then you can decide how bad it is on a scale of 1-10. If it’s more like an 8 or a 9 then you should probably wait until it feels more like a 4-5 before you start training those same muscles again. As a final note, it’s OK to train a sore muscle, as long as you can complete all reps of your given exercise in good form through the full range of motion. If strength or range of motion is compromised then you’re not ready yet. These two factors should always be your final guide above all else.
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GEORGE FLOOKS COO, FITNESS FIRST MIDDLE EAST AND NORTH AFRICA
SF: What is your background in the industry? GF: I’ve been in the industry for over 25 years working across four continents; Africa, Australia, Europe and Asia. My experience is from a Sales/Marketing and Operational background. In addition to my professional experience in the industry, I also have a BSC in Business Management and Administration and am Personal Trainer qualified. I have now been with Fitness First for the past nine years, the last two years being with Fitness First Middle East. SF: What are you most passionate about from a leadership point of view at Fitness First Middle East? GF: I am passionate about winning as well as driving performance and performance objectives. Something that always gives me a sense of achievement is seeing people within our teams develop both professionally and personally, whether this is moving onto greater things within our company or taking up new opportunities externally. I am also immensely proud of the expansion of Fitness First Middle East over the two years I have been here. We have grown from 16 clubs to 51 clubs in 39 locations to date, which has been phenomenal growth. The product offering now compared to a couple of
years ago is significantly different; we are the first mover in the Middle East with new innovation, new product launches, new initiatives, our events and so much more. The industry follows us as we set the pace. For me, it’s better to be the first than it is to be better, and this is a philosophy I drive through the business. I am passionate about bringing the latest innovation to the Middle East – this includes the recent introduction of XFit for example. The launch itself was very fast and took a lot of adaptations along the way as we learnt, but the huge success of this new concept is a testament to going with an idea and developing it as you go. The same can be said about the recent launch of Technoshape, which from initial discussions about the product to actually launching the product in our clubs was only three weeks. Other innovation we have introduced includes Swing Yoga, SportZone, high intensity Group Exercise (GX) classes such as TUFF, Purmotion, My Zone and Synergy 360 which is currently available in Dubai Festival City and coming soon to Ibn Battuta Club. These have been launched with huge success and are adding to our members’ goal achievements and experience within our clubs. These are big wins; they excite our members and our club staff see the
investment positively as we continue to educate our staff and members alike. I have no hesitation whatsoever in stating that we are an incredible value for money proposition. Looking at other fitness businesses across the other continents I have worked in, we offer by far the best. The service is exceptional, Personal Training penetration is reaching new levels, GX utilisation is at an industry high, we have the latest innovation the industry has to offer, the biggest and the best equipped freestyle and functional areas in the Middle East, I believe we beat expectations on delivery for the price you pay. It’s important to remember that the only reason we can deliver at such a fast pace and to the highest levels is because of the experts in our business. This includes our fitness staff, Group Exercise team, marketing teams, projects teams and all the many different people involved in creating the ultimate product delivered to our members. These teams can execute to the market really fast, thus always improving the members’ experience. SF: What is your favourite way to train? GF: I am a big fan of high intensity training. I attend daily XFit sessions and sometimes TUFF Group Exercise
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Left: George Flooks and other members of Fitness First’s senior management team took part in the 2011 Gulf 4 Good Cycle the 7 Emirates Challenge and rode 400km in five days.
Below: At the grand opening of Fitness First Oasis Centre Mixed Club.
classes. I’m also a big fan of cycling to keep fit and for my own personal enjoyment I am a member of Cycle Safe Dubai, a local cycling group who meet every weekend to ride on two newly introduced cycle paths from Al Qudra Circle to Bab Al Shams – a route of around 85 km. SF: What are you most excited about for FFME in 2013? GF: I’m really excited about the continued aggressive roll-out of FFME, which will see us grow from 51 clubs to over 60 in the next 12 months. We will continue to expand in new territories from the six that we are currently operating in now. While refining our product offering, we will ensure that we are always the best value for money, with the most certified and passionate staff on board. New launches this year include My Zone, an advanced heart rate monitor tool for tracking your progress, rewarding effort and enabling our members to achieve their goals. My Zone monitors the intensity and performance of your workouts and will support our Personal Trainers to ensure you get the best possible workout and to maximise your performance while doing GX classes. It’s all about enhancing our members’ experience
at a consistent high level of interaction for member engagement. I’m also really pleased to announce that we now have a specialised team dedicated to the ladies only clubs we have in our club portfolio. Their focus will be dedicated to support these clubs and all the activities and initiatives within them. This team will be pushing specific ladies programmes and innovation. We want to deliver a unique product that will create a distinctive experience into our ladies only clubs. SF: Are there any exciting new innovations or launches coming to FFME that you’d like to share? GF: I’m delighted to announce that we have employed a full-time Arabic speaking nutritionist delivering nutritional programmes and services along with healthy eating advice in our ladies only clubs (to start with) from July 2013. Technoshape is also launching in our ladies only clubs. This is a non-invasive body shaping method targeting fat burn in the localised area of the midriff and the initial results have been amazing. We are also opening up ‘SportZone’ our 13,500 square foot sports hall to the commercial market at the Meadows club. This is to encourage corporates to get their staff active in leagues such as cricket, 5-a-side
football, basketball, badminton and many more. This highlights that we extend far beyond your traditional gym concept by offering other sports complementing our gym-based activities. Fitness First as a package is more than just a chain of health clubs, it’s a lifestyle and we cater for everyone with individual and specific needs. Keep checking our Facebook page as we’ll announce any new launches and products coming to FFME on the page first! SF: What is your number one motivational tip to members? GF: You will see me training down at the XFit studio every weekday morning, why do I do it? Quite simply, if you want a better and healthier lifestyle, you have to exercise. If you want longevity with your family and future generations, you have to exercise. If you want to be sharp, fast and alert in the boardroom, you have to exercise. If you want to set an example for a healthy lifestyle to your children, set the example by exercising. Fitness First is here to ‘make the world a fitter place’. We are five minutes from your home or your office, no more excuses!
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AFTER
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TRANSFORMerS SHERJEELA ARSHAD SHANNI)
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HAVE struggled with my weight ever since I had the last of my three children. I was very unhappy with my body. My cousins and family members that I met before my marriage were surprised about my weight gain and this was embarrassing for me. One day I realised that I had to start dieting but sadly nothing helped. Afterwards some of my friends recommended joining Fitness First and it was one of the best decisions I ever made as it helped me to lose a significant amount of weight. After my first day at Fitness First I was tired and exhausted. When I started doing the T.U.F.F training I thought that there would be no way I could continue doing it. However, I was committed enough towards my goal and after a few classes my determination became stronger with each passing day.
Housewife Joined: 11th Oct, 2011 Although the class was tiring, I told myself that I had to continue and I could not stop. Regional Group Exercise Manager and TUFF creator Nathan Brown encouraged me and told me never to quit. I started to train with Nathan twice a week. It takes a couple of weeks to adjust to the completely different lifestyle, however as soon as I started to see the pounds melt away and the inches disappearing the feeling was beyond expectation. The benefit of T.U.F.F lies in the fact that it increases muscle tissue which helps to decreases fat. Nathan explained in the beginning that T.U.F.F is designed to work the entire body and it really does. You will never know how far you can push yourself before you start T.U.F.F training and with Nathan at the helm you’ll get the results you desire. I love his training style and his
voice makes me even more active during workout. Today my life has changed so much because I have lost between 10 -12 kg. I’m so proud of my achievement and it’s all because of the T.U.F.F training. Improving my fitness has given me the confidence to be proud of my body which has in turn improved my mental strength. I feel much stronger and active in everyday life. I’m more relaxed and calm and can deal with the little stresses of life much better. It’s also given me the opportunity to motivate and help others achieve their own goals and improve their life. Being healthy is and has always been important to me and hopefully I can pass this along to my family and friends and they will be motivated to take care of themselves through healthy habits.
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DEEPAK BHATIA TOTAL LOSS: 65kg
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Y name is Deepak Bhatia and I am a member of Fitness First Burjuman Centre. It was two years ago that I started to get fit and I knew it would require a lot of patience and consistency on my part. I had always wanted to look good and have a welltoned body. My friends were a major motivating factor for me as they pushed me a lot to help me achieve my goals. I decided that I had to lose weight and from there I took the road to fitness. The result was losing an incredible 65kg. I started exercising on a regular basis, continuously, for two years and I coupled it with a well-balanced, healthy diet. These, I feel, are the two most important factors in weight loss. The major changes were completely altering my eating habits and rigorous exercise at Fitness First. I became more conscious of what to eat and what to avoid. I read many articles on nutrition and learned about the different varieties of food and I
selected the foods and vegetables that should be part of a healthy diet. I’m still conscious of my diet and very strict about it. Food has to be nutritional and always healthy. In addition to the nutritional aspect of things I started becoming more active wherever possible – be it taking the stairs instead of the elevator or going for a short walk after meals, I always try and be on the move. The after-effect of my weight loss is that friends whom I haven’t seen in a while often do not recognise me. Obviously I find it funny but it is also a big compliment. My family members and close friends were just as shocked after my major change. They say that they see a completely different person standing there. Hearing all the appreciation motivates me even more to hit the gym even harder and push my limits even further. I hope that my story motivates people and they start their quest for better health and a better life.
MARIA MARKOVICOVA XFIT MEMBER
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used to attend GX classes before I started XFit and I was looking for a new routine as from my point of view the one-hour classes seemed to last forever. One day I was eager to try something new and I saw the XFit poster at my local Fitness First gym so I gave it a go. Everyone who was there that morning was very welcoming and made me feel a part of the group. The workout was hard and challenging and included some exercises that I had never done before. Both XFit coaches, Ryan and Jojo, are excellent and take their time to explain the correct techniques. My strength, flexibility and stamina have improved and I am looking forward to seeing further results. There are many things I enjoy about XFit at Fitness First. I love the morning XFit workout surprises – noone knows what the workout of the day will be until we get there! Everyone is really friendly which gives it a really community-type feel. We all challenge and support each other, scream at each other and praise the hard work. Everyone always has a huge smile on their face after each workout. My goal is to have a lean, athletic body, to be fast and feel good and healthy in general. XFit is for everyone. You will see positive results after a few sessions. People motivate each other so everybody finishes the workout and as they vary from day to day no-one has the chance to get bored and the body doesn’t get used to the same routines. I can’t recommend XFit highly enough. You will be hooked after your first try. I train in the mornings and it is the best way to start the day, to kick the metabolism high and let the calories burn all day. XFit is available exclusively at Fitness First Dubai Knowledge Village.
ROMANTIC GETAWAYS WHETHER you’re in the bad books with the other half or you’re just looking to spend a bit of quality time with that special someone it pays to know your options when it comes to romantic bolt holes so we’ve taken the liberty of compiling a list of our personal favourites.
Burj Al Arab, Dubai By Richard Bevan LUCKILY here in the Middle East we’re blessed with some of the best hotels on the planet and if you really want to impress it would be hard to beat our very own Burj Al Arab for pure, unadulterated luxury with all the trimmings. The world’s only 7-star hotel knows a thing or two about romance and actually offers a dedicated Gold Package for couples looking to share an unforgettable experience. Ours was something of a flying visit so we didn’t have time to try all of the elements listed opposite but what we did sample took the breath away. We were picked up for our transfer to the hotel in a huge gleaming white Rolls Royce complete with fully attired chauffeur who offered my wife a lovely bunch of flowers and us both a most welcome cooling towel and soft drink before we were whisked away reclining amidst sumptuous brown leather in air conditioned bliss for the most smooth and comfortable car journey of our lives. No matter how many times you’ve seen it, you can’t fail to be impressed by the sheer majesty of the Burj as you drive up to it, with its iconic sail design jutting into the clouds on its own private island 280 metres out in the Arabian Gulf alongside The Palm Jumeirah. But the exterior is nothing compared to the impact of the sight that greets you when you step inside. From the entrance lobby you can see right up to the top of the building – all 321 metres – as each floor is arranged on a mezzanine with the suites facing outwards to the east and west offering stunning views of the Dubai skyline or the Gulf. Giant tanks housing every kind of tropical fish flank the escalators that carry guests from the foyer up to the main lounge where beautiful water fountains skip hypnotically and high end designer boutiques await those (like my wife) with an incurable retail affliction. We were treated to a traditional Arabic Marhaba welcome, with a line of hostesses offering cold towels, rose water, Arabic coffee and dates before being escorted to our deluxe suite where check
in was taken care of. We knew before arriving that the Burj is an all-suite hotel but we were still gobsmacked by the sheer size of the accommodation (170 sq metres to be exact). It was a huge duplex with an office area and sitting room downstairs and a grand staircase leading to the upper floor which housed a large bathroom with Jacuzzi and rain shower and a luxurious bedroom. There was a menu from which you could choose your ‘pillow preference’ next to the bed while – as with the downstairs area – floor to ceiling windows framed the spectacular view perfectly. Whereas most hotels offer some kind of complimentary bath and shower products, the Burj provides a full range of Hermes toiletries – from perfume and aftershave to deodorant, shower gel and body lotion. Each floor has its own reception while every guest has their own dedicated 24 hour butler. The thing that struck us about the service at the Burj is that rather than being over the top and ‘in your face’ it’s all about subtlety and anticipation of guests’ needs so that you can truly relax and enjoy your stay. I thought we may feel uncomfortable in somewhere billed as the ‘world’s most luxurious hotel’ but nothing could be further from the truth – it’s all about enabling guests to unwind and have the holiday they want at the Burj. Romance is all well and good but being the adrenaline junkies we are we were also delighted to learn that all guests at the Burj gain unlimited free access to the nearby Wild Wadi Waterpark – a perk we made full use of. Our stay was rounded off with a delicious meal in the signature Al Mahara seafood restaurant where we were treated to a tasting menu showcasing some of the most exquisite seafood dishes imaginable made by award winning chef Maxime Luvra. Tables are positioned around a huge aquarium housing a host of exotic fish including the star of the show – George the giant Napoleon fish. George made quite an impression on us, as did the Burj Al Arab – it really does deliver the experience of a lifetime.
63 Gold Package (the following example is based on a seven night stay) O Full buet or in-suite breakfast for two O Luxury transfers in a Rolls Royce Phantom O Romantic dinner inclusive of three course set menu with a romantic decorated table O 55min Aromatherapy Couples Massage O Romantic aromatherapy bath in the suite Jacuzzi (once per stay) O Romantic Moonlight Swim on the seventh night of your stay O Unlimited fun time in Wild Wadi Water Park O Personalized gift for him and her O Luxury in-suite full size amenities from Hermes for her and him O Welcome cocktail on arrival O Fresh fruits, dates and Arabic sweets
ROMANTIC GETAWAYS The Arch , London
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By Mike Gallemore THE superb exterior of The Arch London on Great Cumberland Place belies what awaits within the unique, luxurious interior. Unassumingly, The Arch encompasses seven Grade II Listed Georgian Townhouses which include all the ingredients of the most romantic hotel my wife and I have ever stayed in. From the moment we stepped through the classic columns of this exquisite family-owned boutique hotel we were made to feel welcome by all concerned, the staff could not do enough to make sure our stay was a memorable experience. The bedroom was beautifully appointed in unusual and engaging designs. The bedrooms come in Suites, Superior and Standard rooms and they all have an aura of lavish luxury combined with the ultimate in state-of-the-art facilities. The Brasserie and Bar are both intimate and intriguing. The smoked haddock we had for lunch was outstanding and the ambience in the bar when we returned from the theatre was peaceful and relaxing. Breakfast was excellent with a wide range of dishes. Stepping out onto Great Cumberland Place, from where Marble Arch and Oxford Street are a mere five minutes’ walk, it’s almost impossible to believe that this hidden gem of a hotel has as many as 82 guest rooms and suites.
The Shangri-La Hotel, Paris By Mike Gallemore THE Shangri-La is the epitome of classical Parisian style and grace on a grand scale. The former home of Prince Roland Bonaparte is the most elegant and enchanting hotel I have ever visited. Situated on Avenue d’lena the Shangri-La commands an imperious panoramic vista of the city and the River Seine to the Eifel Tower, close to the ChampsElysees. The hotel is simply spectacular. Understandably listed as an Historical Monument, it combines shades of blue, gold and cream to create an atmosphere of sheer luxury. The 81 guest rooms, including 27 suites
Hotel Alfonso XIII, Seville By Todd Staszko SEVILLE is one of the world’s most fascinating and welcoming cities and at its heart is the iconic Hotel Alfonso XIII. The Alfonso has been a must-stay hotel for elite travellers from all around the globe since 1928. Having had the privilege of sampling the delights of the San Fernando restaurant on the Andalusian patio I can testify to the excellence of its cuisine. The allure of the Alfonso is that it is equally popular among world visitors as it is to local residents. The friendly, relaxed atmosphere is created by an overwhelming sense of history enhanced by the distinctive character of the architecture with its ceramics, arches, brickwork and wrought iron. There is an aura of mystery within the Alfonso and the experience is heightened by the authentic, luxurious setting. Spanish tapas and excellent wines in the Terraza XIII and the finest Mediterranean cuisine in the famous Taifas restaurant are a major attraction. The American Bar is another famed meeting place. The combination of the magnificent, unique Hotel Alfonso and its ideal setting in the heart of Seville make it one of the most romantic places on earth.
of varying sizes, are beautifully appointed and decorated in comfortable French decor. Not only are they exquisite, they are also practical, with every amenity included. With its 16-metre long swimming pool, spa, business centre, children’s programmes etc, no services have been forgotten. Beneath the magnificent glass cupola and Murano chandelier there are the outstanding restaurants La Bauhinia, Shang Palace and L’Abeille (two stars in the 2012 Michelin Guide). For the ultimate in enchantment, The Shangri-La has a place in the heart of all who are fortunate to visit.
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ROMANTIC GETAWAYS Portmerion Village and Hotel - Wales By Iain Richardson
YOU’D be forgiven, when looking at these pictures, for thinking you were looking at a picturesque village in the heart of Italy. But therein lies the beauty of Portmerion, it’s actually a man-made masterpiece of architecture designed and built by eccentric Englishman Sir Clough Williams Ellis on the North West Coast of Wales. It was a labour of love that took Ellis from 1925-1975 to complete and this magical hideaway is the perfect romantic retreat. Thought by many to be modeled on Portofino in Italy, where the designer spent time in his earlier days, Portmerion is an enchanting maze of bold, brightly coloured buildings on the estuary of the River Dwyrd housing shops, cafes, galleries, restaurants, a spa and a lighthouse as well as a hotel and self catering accommodation. The village is also home to an assortment of curious imported relics, urns and columns including a Colonnade and a statue of a Siamese dancer. You could lose yourself for hours simply wandering around the village and the extensive surrounding woodlands and botanical gardens which offer a range of different winding walkways. It really is a dream-like place and a popular choice for celebrities from around the world – it was even the setting for a 1960s cult television show called ‘The Prisoner.’ Guests can either choose to stay at the Portmerion Hotel or the Castell Deudraeth which is just outside the village gates. We chose the latter – an imposing, grand building which was once a Victorian castellated mansion house displaying elements of Gothic and Tudor architecture. The room was spacious, comfortable and immaculately presented, offering wonderful views of the walled garden below. During our visit we also sampled the Mermaid Spa in the village which is a highly recommended experience, perfect for replenishing the energy supplies after a day of exploring. We also sampled a delightful dinner at the Portmerion Hotel served up by award winning head chef Mark Threadgill and featuring dishes made from locally sourced ingredients – Welsh lamb on a bed of garlic spinach with confied shallots and baby tomatoes, followed by a delicious welsh cheese platter. The perfect end to a perfect stay.
Hotel Excelsior, Dubrovnik By Richard Bevan
CROATIA is a truly beautiful country and Dubrovnik, on the Adriatic Sea coast, with its picturesque fortified Old Town – a UNESCO World Heritage site – provides the perfect location for a romantic getaway. Just a few steps from the Old Town is the magnificent Hotel Excelsior. Celebrating its 100th anniversary this year, the 5-star Excelsior is situated in a spectacular setting amidst beautiful gardens, perfect for an early evening stroll. I was spellbound by the fabulous views of the ocean, the Old Town and Lokrum Island and you could spend hours sitting on the balcony – or in the Piano Bar with its floor to ceiling windows – taking in the vista below. There are four restaurants to choose from offering everything from local to Japanese cuisine while there’s also a delightful spa, in which to unwind after a day of sightseeing, as well as indoor and outdoor swimming pools. Stylish modern bedrooms are adorned with art by local artists the accommodation is more than spacious enough for a comfortable stay, while the exclusive Villa Agave is available for private hire should you wish to really push the boat out.
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LOVE AT FIRST KICK
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ANCHESTER’S City’s midfield dynamo Yaya Toure is one of the most famous and wealthy footballers in the world game but it wasn’t always that way. The powerful African star created history as part of an all-conquering Barcelona team who won an unprecedented six trophies during the 20082009 season, including the La Liga title and the Champions League, before Roberto Mancini signed him for City for £24 million in the summer of 2010. Upon joining The Blues Yaya helped his team to FA Cup glory in 2011 before playing a key role as they edged their first League title in 44 years on goal difference last season. His phenomenal success in the game has brought him great riches but when he was first plucked from the Ivory Coast’s ASEC Mimosas youth academy to play for small Belgian club Beveren, Yaya didn’t even own a pair of football boots. Growing up in the tough city of Abidjan, in the Ivory Coast, money was tight with Yaya, older brother, Kolo and their seven siblings often surviving on one meal a day. The brothers played football out of pure love for the sport and it’s a devotion that still drives Yaya to this day. Here the two-time reigning African Footballer of the Year talks about his early days growing up in Africa and falling in love with football.
YAYA TO YA T URE
Above: Yaya Toure celebrates winning the FA Cup with Manchester City in 2011 as his goal gives them a 1-0 victory over Stoke City. Left: In action alongside his elder brother Kolo at the 2008 Africa Cup of Nations. Below: Toure holds off Manchester United’s Cristiano Ronaldo as Barcelona cruise to Champions League glory in 2009.
SF: Can you remember where you first used to play football when you were growing up in the Ivory Coast? YT: Yes, I was born in Bouake but my father used to work at the economic capital, Abidjan, so we moved there. I think that is where I started to play football. SF: What were the games like then? Were there lots of people of different ages or was it mainly friends? YT: We played with friends – just friendly games. At that age, when it’s your birthday or Christmas your family gives you a ball or something like that to enjoy. When I was younger, I used to say to my father all the time, “I want a ball.” When we were five, six or seven, my friends and I played together. We really enjoyed those moments. SF: How old were you when you realised you were actually pretty good at football? YT: When I reached eight years old and was at school, I would play with my school friends during the breaks – they were maybe ten or fifteen minutes. It was nice. At that moment I realised I was good at football. I always made people happy when I played, so I started to enjoy football. SF: What position did you used to play when you were a kid? YT: When I was a kid, as a forward – always a forward. Because all the African kids, and every football player when they are young, want to touch the ball and score goals; to be the hero. I always played striker when I was younger. It was good and I always enjoyed it when I played football.
SF: Who did you dream of being when you were growing up? YT: For a long time I watched a fantastic Barcelona team. At the time it was Ronaldo, and when you remember Ronaldo playing for Barcelona, he was the only one to take the ball from midfield, drive it all the way along the pitch and score a fantastic and lovely goal. At that moment I realised not only how good football is, but how if you work hard you can become one of the best players in the world. At that time, Ronaldo was a fantastic, incredible player. SF: Do you remember the first game that you went to see? YT: Yes, it was a school game. My school was in the south, and we played a friendly against a team in the west. It was a difficult game. I remember a close friend of mine scored the winning goal in the cup final and we won the trophy. SF: Where was that? YT: It was in Abidjan, but specifically in a district called Adjame. We lived in an army community, all the guys in the army lived there with their families, it was nice. SF: Do you remember scoring your first hat trick? YT: It was a long time ago. It was when I was playing with my brother Kolo in the Academy – we played with a selection of players from different teams. Our team was so good, we always won games 10 or 15-0. One time we played against a team called FC Upogo and beat them 10-0 – I scored about four goals I think.
SF: Growing up with Kolo – how competitive were the two of you on the football pitch? YT: Kolo is a very fantastic guy. He is a good man, he’s always working and always trying to be at the best level. He is a pure example to me, and he always tried to help. When I was away, like when I played in Belgium or after in Ukraine, he used to call me, and he always gave me some good advice. He’s a very, very important guy for me.
69 “For a long time I watched a fantastic Barcelona team. At the time it was Ronaldo, and when you remember Ronaldo playing for Barcelona, he was the only one to take the ball from midfield, drive it all the way along the pitch and score a fantastic and lovely goal. At that moment I realised not only how good football is, but how if you work hard you can become one of the best players in the world.” – Yaya Toure SF: Can you remember an important piece of advice that Kolo has given you? YT: When we have difficulties we talk to each other and try to find a way through it but I don’t want to tell you what we say because it’s confidential. We’re a very close family and to have a brother like Kolo, who is very close to me, is very important. SF: As Kolo is the older brother, did he used to boss you around? YT: Yes I think so. But he’s a good guy, a funny guy. He’s always helped with my career in football. When you are younger you do some stupid things and you need to be careful. You need someone who cares about you and can talk to you and give you advice. SF: Was there anyone else who was influential for you in teaching you to play football? YT: Yes, a man called Jean-Marc Guillou. He was the one who set up the Academy, he
took us from the streets and put us in his Academy. It was there that we started how to really learn how to play football. He was an amazing guy for us. SF: Your success in the game has brought you great wealth, has it changed you at all? YT: When your life starts to change and you get some money, you want to help your family, which I do. We are normal people, we have not come from a family with a lot of money. That’s why I love my brother. He’s a very good guy who’s always wanting to help other people. I want to start up one big foundation with my brother to help young people because when African players do something for their own country or region, the people there love it. In Africa, when you come from a difficult life, when it’s not so easy to eat, not so easy to survive, you respect money when you start to earn it and you respect people more.
Above: Can you spot Yaya? No neither can we. The big Ivorian missed the on-pitch celebrations as he was substituted with an injury mid-way through the first half of the final game of the 2011/12 season against Queens Park Rangers as Manchester City clinched the Premier League title in dramatic fashion with a last minute goal from Sergio Aguero.
SF: Does being a sportsman interfere with your Muslim faith, specifically when it comes to fasting and Ramadan? YT: Yes it’s very, very difficult. To be a professional sportsman you have to really strict with yourself when it comes to diet. I try and do Ramadan after the season is finished – in May/June. We get two or three months holiday so I do it then. But during the season it’s very difficult because your body needs food for fuel. It’s like when you take your car and want to drive 20km, you can’t do it if you don’t have any fuel. SF: Kolo went on record as saying that you love to listen to the music of Whitney Houston, is that true? YT: No it’s my wife who listens to her! Sometimes I enjoy it but not all the time – my real passion is Bob Marley. He’s the greatest musician, unbelievable. But sometimes when my wife has used my car she leaves her CDs in – that’s why my brother said I listen to Whitney Houston! SF: If you were a superhero which one would you like to be? YT: I think maybe Superman, because everybody loves him. Whenever people are in difficulty with real problems, he comes and saves their lives and protects them from the danger. You can see in his face how happy that makes him and that makes me happy. Having great powers like that is a big responsibility.
RYAN GOSLING
Ryan Gosling is currently one of Hollywood’s hottest stars, both in terms of his talent and his silver screen looks and body. But Ryan is naturally quite skinny and his physique in his early films like 2001’s The Believer and 2004’s The Notebook reflects this but he’s undergone quite a change in more recent roles, particularly 2011’s Crazy Stupid Love, where he played hunky playboy Jacob Palmer. But how did he do it?
71 CELEBRITY WORKOUTS The Gosling Workout Gosling packed on the muscle to his chest, arms and shoulders with resistance training while high intensity interval training helped him build his legs, but not too much, and burn fat. Regular ab workouts also gave him that movie star six-pack (or maybe just a four-pack judging by this pic!) Day 1 and Day 4– Chest, Back and Abs: Incline Bench Press: 4 x 8 reps Pull ups: 4 x 8 reps Weighted Wide Grip Dips: 3 x 10 Cable Rows: 3 x 10 Hanging Leg Raises: 3 x max reps Plank: 5 minutes total (as many sets as it takes)
Day 2 and Day 5 – Shoulders, Arms and Intervals: Seated DB Shoulder Press: 4 x 8 reps Lateral Raises: 3 x 10 reps Bent Over Rear Delts: 3 x 10 reps Standing Dumbbell Curls: 4 x 8 reps Skull Crushers: 4 x 8 reps HIIT – 30 second sprint on treadmill or bike / rest 90s seconds and repeat for a total of 16 minutes Optional – 10-20 minutes of steady state cardio (if you need additional fat loss)
Days 3, 6 and 7 = rest days
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