Sports and Fitness, issue 21 by Worldwide Golf

24HR ROUTINE WORK OUT

Sport&Fitness )8(/ <285 :25.2876 Issue 21

BOX CLEVER How box jumps can unlock your explosive power

CENT THE RAP MEGASTAR LAYS OUT HIS BLUEPRINT FOR HEALTHY LIVING AND IT DOESN’T INCLUDE ANY VISITS TO THE CANDY SHOP

FOR AMAZING ABS PAGE 67

Official magazine of

ISOMETRIC TRAINING

Why it’s time to resurrect this almost forgotten training method

BENCH MORE UNDER-17 U NDER FFIFA WO WORLD CUP COMES COM TO THE UAE

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WHY GIRLS LOVE IT TOO

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

01 SLOW AND STEADY WINS THE RACE MANY people returning from summer holidays will be facing the daunting prospect of getting back into their regular fitness regime knowing that their strength and stamina levels will have dropped way below what they were before the break. I’m one of them! The sensible among you will have kept yourselves ticking over so that the pain isn’t too great when you get back into your regular schedule. Sadly, I haven’t! In the last issue we looked at the importance of having the right motivation for getting in shape in the first place, in order to make sure you stick at it, but that doesn’t change the fact that, if you’ve had a break, it’s going to hurt. It’s all about easing yourself back in, trying not to do too much too soon, and accepting the fact that your body is not as fit and strong as it was. Therefore, you need to adjust your training schedule and allow plenty of time for recovery. Fitness First’s Hisem Hagras expands upon this theme in his column on page 62. While Hisem, in his role as Fitness First’s Corporate Wellness Manager, is someone you’d expect to be giving out advice on such matters, mega-star ‘gangsta rapper’ 50 Cent is not! But, contrary to popular belief ‘Fiddy’, real name Curtis Jackson, lives a clean life and is an obsessive gym nut. He’s even written a book on healthy living with a 6-week fitness and nutritional programme which might just inspire the healthiest generation of rap fans the world has ever seen – read all about it on page 28. If you’re looking for an innovative way to freshen up your workouts you could try the programme that author Jenn Zerling has created (page 45 ) that makes one big game out of the whole thing! In fact, this issue proves that there are multiple ways to skin a cat as we’ve got loads of great tips and advice on how you can vary your fitness plan to keep things interesting. On the sporting front we’re looking ahead to the biggest football tournament ever to hit the UAE – the Under-17 FIFA World Cup (page 35) and talking to the doctor responsible for patching up diver Tom Daley when he got injured at the recent FINA World Swimming Championships (page 38). Enjoy!

Richard Bevan Editor

CONTEN REGULARS P8 15 19 P21 P22 P70 P71

SCENE WARM UP HEALTH BULLETIN SPORTING NEWS AND YOUR LOCAL SPORTS GUIDE FITNESS FIRST NEWS STAFF PROFILE – GX MANAGER ADRIANA CAMPARI CELEBRITY WORKOUT – BEYONCE

HEALTH & FITNESS P43 P45 P49 P52 P54 P57 P61 P62 P64 P66 P67 P68

RECOVERY IS KEY – rest well for best results LET THE GAMES BEGIN – working out made fun BENCH BOOST – increase your maximum bench BOX CLEVER – unlock your explosive power ISOMETRIC TRAINING – it’s making a comeback YOGA – the Sun Salutation explained XFIT IS FOR GIRLS – why more girls are getting involved ASK HISEM – ease your way back into training FUEL YOUR TRAINING – eat right for maximum benefits HEALTHY EATING – control diabetes with this e-book 24 HR SIX-PACK – work on your abs 24/7 TRANSFORMERS – Fitness First success stories

FEATURES P35 P39

FIFA U-17 WORLD CUP – world class football hits the desert BEHIND THE STARS – with diver Tom Daley’s team doctor

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

ISSUE No. 21 Published by: Worldwide Sporting Publications Ltd +44 1663 71992

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

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

NTS

Or log onto www.facebook.com/ ﬁtnessﬁrstme

07 COVER STORY

P28

50 CENT’S FORMULA FOR HEALTHY LIVING THE RAP ICON SHARES THE SECRETS THAT GAVE HIM THE MOST FAMOUS SIX-PACK IN MUSIC

High life

Breana Stangeland of Canada gets some good air during day ďŹ ve of the FIS Snowboard Slopestyle World Cup Finals at Cardrona Alpine Resort in Wanaka, New Zealand.

10 ,

Michal Navratil of the Czech Republic does his best superman impression in the 27m High Diving Final during the 15th FINA World Championships at Moll de la Fusta in Barcelona, Spain. He eventually ďŹ nishes just outside the medals in fourth place.

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โ ซู ู ุฎุงู ู ุงู ุฑุงุชู ู ู ู ุฌู ู ู ุฑู ุฉ ุงู ุชุดู ู ู ู ุนู ู ุตุงุฑู ุฌู ุฏู ุฃู ุทุจุงุนโ ฌ โ ซุณู ุจุฑู ุงู โ ช &%โ ฌุงู ุบู ุต ุงู ู ุฑุชู ุน โ ช ูขูงMโ ฌุฎ ู โ ชHโ ฌโ ฌ โ ซุงู ู ู ุงโ ช ูกูฅ Jโ ฌู ุชุญุงุฏ ุจุทู ู ุฉโ ฌ โ ซโ ช$โ ฌโ ฌ โ ซโ ช$โ ฌโ ฌ โ ซุงู ุนุงู ู ุงู ุฏู โ ช Uโ ฌู ู ุณุจุงุญุฉ โ ช &%โ ฌู ู ู ุฏู ู ู ู ุณุชุง โ ช &%โ ฌุจุฑุดู ู ู ุฉโ ช ุ โ ฌุงุณุจุงู ู ุงโ ช% .โ ฌโ ฌ โ ซู &โ ฌ โ ซโ ช$โ ฌโ ฌ โ ซโ ช$โ ฌโ ฌ โ ซโ ช$โ ฌโ ฌ โ ซโ ช$โ ฌโ ฌ โ ซู ู ุงู ุฉ ุงู ู ุทุงู ู ุญุตู ุน ู ู ุฏุงู ู ุงุช ุงู ู ุฑู ุฒ ุงู ุฑุงุจุนโ ช.โ ฌโ ฌ

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12 ABU DHABI TEAM FLYING HIGH

Mikko Hirovonen and Jarmo Lehtinen of Finland get some good air during the shakedown ahead of the WRC Neste Oil Rally Finland.

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TIME WARP

October 1st, 1975

Ali Wins the ‘Thrilla in Manila’

PIECES OF EIGHT IF you chop your food into small pieces before eating it you’re more likely to eat less. According to the Society for the Study of Ingestive Behaviour in the USA cutting your food into lots of pieces makes the subconscious mind think there is more of it and therefore you feel more satisfied when you eat it. A study was done with 301 people given a bagel and asked to either eat it normally or cut it up first. Those who cut it up ate significantly less directly afterwards.

IN the searing heat of the searing heat of Manilla in the Philippines two of boxing’s biggest rivals are engaged in the third in their series of grudge matches to decide the Heavyweight Championship of the World. The fight takes place at 10am local time in order to accommodate global television audiences and with the added heat from the lights Frazier later estimates the ring temperature to be more than 120 degrees Fahrenheit while Ali will claim to have lost 5lbs due to extreme dehydration. Ali – as is his norm – has subjected Frazier to a continual barrage of verbal abuse in the lead up to the fight in a bid to get under his skin because, “when a man is mad, he wants ya so bad he can’t think.” It’s a tactic he continues to employ throughout the fight as he uses his superior reach and movement to good effect while Frazier attempts to get inside and focus on brutal body shots. The action is ferocious as both fighters give it everything in what is later described as the best boxing match of the 20th century and arguably of all time. In the 14th round an exhausted Frazier takes 15 bone-crushing blows to the face in 45 seconds and despite managing to stagger back to his corner his trainer Eddie Futch eventually persuades him not to come out for the 15th meaning Ali retains his title. “I didn’t realise he was so great. He’s a real, real fighter,” the World Champ later says of his old foe.

THE XLIST – COOL ACCESSORIES FOR YOUR MOBILE PHONE Ixy Mic

Lantronix XPrint Server We’ve all been there – you’re out and about and there’s something on your emails that you desperately need to print oﬀ but of course, from your phone or iPad, it’s not possible. Well it is now – just plug this little gizmo into the printer via the USB port and hey presto, wireless printing from your mobile device! (www.lantronix.com)

This super-cool portable mic clips easily onto your iPhone or iPad turning it into a professional standard recording device. Capture live music performances in crystal clear quality, pick up every word in meetings or record videos with excellent sound. You can even clip it onto your video camera as an external c. (www.ixymic.com) mic.

Tinke Health Monitor

Powertrekk Cell Charger Perfect for those who like to go ‘oﬀ grid’ this portable charger literally runs on water. Simply add some H2O to one the fuel cell ‘pucks’ and you get an instant stant power up. The nifty technology echnology works by converting verting hydrogen gas into electricity. (www.powertrekk.com) rekk.com)

Give yourself a mobile health check with this clever gadget. It plugs into your iPhone or iPad and you simplyy hold one ﬁnger on the scanner to read heart rate, respiratory rate and blood oxygen level in 30 seconds. The Tinke Health Monitor then compiles all of this info to measure your ﬁtness using something known as the Vita Index. (www.zensorium.com)

Cannon Security RadioVault This security vault is like something out of James Bond. Not only is it a docking station and radio alarm clock, it’s also a safe with a hidden drawer, disguised to look like speakers and reinforced with steel for keeping your valuables in. The best part is, the safe can only be unlocked by scanning your ﬁngerprint over the built-in scanner. (www.cannonsecurityproducts.com)

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GET JUICED! THREE JUICES YOU NEED IN YOUR LIFE WATERMELON JUICE

BEETROOT JUICE When the likes of champion sprint cyclist Mark Cavendish and six-time paralympic champion wheelchair athlete David ‘Weirwolf’ Weir publicly admit drinking beetrootjuice as their secret weapon when in training you know they must be onto something. Studies have shown that the juice signiﬁcantly improves the stamina and performance of athletes both in sustained exercise and in activity involving bouts of high intensity exercise. This is due to its high nitrate content, which leads to increased oxygen eﬃciency meaning it takes less energy to work at the same pace.

This one has been found to help hugely with weight control. A team of boﬃns showed in a study for the Journal of Nutritional Biochemistry that subjects eating a diet high in saturated fat gained 30% less weight if they drank just one 300ml glass of watermelon juice each week. This is due to the high content of citrulline which also reduces blood pressure and increases energy levels. It’s also rich in lycopene, a powerful antioxidant, which helps eliminate ‘free radicals’ which can lead to all sorts of nasty illnesses. In fact , watermelon juice contains a multitude of minerals and vitamins with all sorts of great health beneﬁts.

CHERRY A study led by Dr Robert Verkerk and published in Nutritional Practitioner found that drinking a glass of cherry juice each day oﬀers the same health beneﬁts as eating 23 portions of fruit and vegetables. This is down to the high level of antioxidants the juice contains, which is measured by Oxygen Radical Absorbance Capacity (ORAC). Just 25ml of cherry juice was found to contain an ORAC level of 8,260 compared with 1,790 for a portion of fruit or veg. Cherry juice has also been found to increase the levels of melatonin in the body, the hormone which regulates sleep, and drinking two glasses a day is thought to lead to greater sleep quality with an average of around 25 mins extra sleep per night. Melatonin was also recently discovered to play a key role in preventing weight gain.

REVERSE YOUR PAIN The American College of Sports Medicine has found that the most eﬀective way to get rid of knee pain after a tough session is to peddle backwards on an exercise bike or walk backwards on the treadmill. This is because it strengthens the muscles that support the knee. Guess it makes sense!

FRESHEN UP!

STUFF TO MAKE YOU SMELL GOOD AFTER A TOUGH SESSION…

KENZO FLOWER IN THE AIR A new take on Kenzo’s classic Flower fragrance, Flower in the Air, created by Alberto Morillas, is modern, light and floral with notes including raspberry, pink pepper, rose, and white musk. PAUL SMITH PORTRAIT FOR MEN Designed by perfumer Barnabe Fillion to be stripped back and intimate like Annemarieke Van Drimmelen’s portraitures Portrait For Men is a wonderful blend of woody and spicy notes with a warm, musky finish. JO MALONE AMBER AND LAVENDER This British perfumer is going from strength to strength with her range of mix n match fragrances using irresistible ingredients. Amber and Lavender, is one of the most popular unisex scents. Cultivated and cosmopolitan yet subtle. ANNICK GOUTAL EAU DE MONSIEUR A modern interpretation of the original fragrance which was first released in 1980. This version is elegant, refined and stylish with notes of mandarin, bergamot, mint, juniper, geranium, sandalwood and Java patchouli. JIMMY CHOO PARFUM LIMITED EDITION A luminous special edition of Jimmy Choo’s popular fragrance with a pure white and silver decoration and a rich amber coloured juice. With notes of candied orange, tiger orchid, toffee and sandalwood, this one would make a perfect Christmas gift.

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ULTRASOUND MAY PREVENT POSTȃSUR&ERY KIDNEY INJURY RESEARCHERS believe that ultrasound treatments could be used to prevent kidney injuries which can occur following major surgery. Acute Kidney Injury (AKI) is the sudden loss of kidney function which can easily develop in people who are sick with pneumonia, diarrhoea or a heart attack but can also develop after major surgery because the kidneys can be deprived of normal blood flow during the operation. But researchers from the University of Virginia have published a study in the American Society of Nephrology after exposing mice to ultrasound 24 hours before disrupting blood flow to the kidneys. The mice were found to have healthy kidneys after the procedure whereas those who didn’t have the ultrasound often suffered significant injury. “Our studies using non-invasive ultrasound now provide us with an active treatment that appears to be simple, effective, and nontoxic for the prevention of acute kidney injury,” said Dr Mark Okusa, who led the study. “To our knowledge this has never been described for the prevention of tissue or organ injury.” It is thought that the simplicity of the treatment means it would be relatively straightforward to transfer to human subjects.

SPORT NEWS

BLOOD PRESSURE DRUGS MAY SLOW DEMENTIA A STUDY in Canada has shown that patients with certain types of dementia who are taking drugs to treat high blood pressure and heart failure which are known as ACE inhibitors have slower rates of deterioration. The research, led by William Molloy of University College Cork in Ireland, involved looking at the records of 361 dementia patients at two memory clinics in Ontario. It was found that those taking ACE inhibitors showed a smaller drop in their score on a test which measured their cognitive ability than those not on the drugs. “The $64,000 question is will they prevent dementia?” said Molloy.

SMALL BRITISH COMPANY BRINGS CURE FOR CANCER A STEP CLOSER A SMALL company working out of a tiny workshop in Oxfordshire, England has attracted the attention healthcare giants Genetech in California and Britain’s GlaxoSmithCline with an exciting breakthrough in cancer treatment which could eventually lead to a cure. Immuncore, headed by Danish-born Bent Jakobsen, is pioneering a new method of ‘immunotherapy’ whereby the body’s own defences are used to kill the cancer cells. Where the traditional treatments of surgery, chemotherapy and radiotherapy give the problem of healthy cells being irreparably damaged, immunotherapy targets only the cancer cells. T-cells are the body’s greatest fighter of viruses and bacteria but they’re not overly keen on seeking out cancer cells. Immunocore has developed a way of creating small protein molecules, which it calls ImmTACS, which target and attach themselves to the cancer cells at one end and T-cells at the other. This forces the T-cells to lock on to and destroy the cancer cells. “Although T-cells are not very keen at recognising cancer, we can force them to do so,” said Jakobsen. “The potential you have if you can engineer T-cell receptors is quite enormous. You can find any type of cell and any kind of target. This means the approach can in theory be used against any cancer, whether it is tumours of the prostate, breast, liver or the pancreas.” While initial tests have begun on a small number of patients it’s still early days and it could be several years before the true effectiveness of the treatment can be gauged.

REEBOK INTRODUCES LATEST RUNNING INNOVATION â&#x20AC;&#x201C; THE REEBOK ONE SERIES Innovative Running Collection Built Seamlessly from Back to Front â&#x20AC;&#x201C; the Way the Foot Moves Reebok has recently introduced the One Series, a unique runninF conceOt based on a Eunction ĆĽrst desiFn OhilosoOhy Ĺ&#x201D; EeaturinF technoloFy you can Eeel !uilt EroL back to Eront instead oE the standard bottoL uO Lethod, the Reebok One Series features â&#x20AC;&#x153;Zonedâ&#x20AC;? technology that LiLics the Vay the foot LoUes, Leeting the deLands of the runner through each Ohase of the &ait "ycle 3he goal of the Reebok One Series is to giUe the runner the sLoothest ride Oossible neV seaLless fusion of Yones is engineered to ensure the uOOer and bottoL Vork harLoniously as one systeL The state-of-the-art technology in the One Series features three distinct Yones that coLOleLent the runnerâ&#x20AC;&#x2122;s needs at each phase of their gait. Zone 1 is the "ontact Zone Ĺ&#x201D; featuring a soft foaL coLpound that proUides shock attenuation Vith eUery stride. Zone is the ,idstance Zone Ĺ&#x201D; engineered to proUide a sLooth Lid foot transition. Zone is the /ropulsiUe Zone Ĺ&#x201D; featuring an ultra-responsiUe high rebound foaL coLpound to help propel the runner forVard during toe-oĆ¤. â&#x20AC;&#x153;(n designing the Reebok One Series, Ve set out to create the sLoothest ride possible,â&#x20AC;? said Reebokâ&#x20AC;&#x2122;s 'ead of &lobal Running, !ill ,c(nnis. â&#x20AC;&#x153;Other running shoes are broken into discrete sections and then glued or stitched back together. 6e seaLlessly fuse all the coLponents of the One Series together so it feels like one continuous sLooth systeL. Thatâ&#x20AC;&#x2122;s Vhere the â&#x20AC;&#x153;Oneâ&#x20AC;? naLe coLes froL. 8ou can feel the diĆ¤erence right out of the box.â&#x20AC;? The Reebok One Series debuts in the Middle East Vith the Reebok #elta One "ushion for Len and VoLen. The Reebok #elta One "ushion is designed to LaxiLiYe coLfort and perforLance for runners Vith a neutral gait and has been Vorn by elite Larathoners including lyssa Mc*aig and Esther Erb. Reebok has also created the One Series apparel collection to accoLpany its footVear silhouettes. This collection is lightVeight and incorporates strategically placed Lesh for breathability to ensure coLfort, Laking it ideal for perforLance running. %ashionable Reebok Graphic detailing is strategically placed on the product proUiding a unique and stylish look Vithout sacriĆĽcing function. degree reĆŚectiUe arLour helps to keep all runners safe Vhile running in darker conditions. The Reebok One Series Running Collection is aUailable noV at Reebok stores across the region and through VVV.reebok.coL.

In select stores across the region (UAE, Kuwait, KSA, Bahrain, Qatar) Reebok is oĂ&#x152;ering a ĂŁĂĄ <aQ trial >roE Aug ĂŁĂŚth until Oct 9th on the new elta One Series I> soEeone buQs elta One >ootwear between August ĂŁĂŚth x October 9th inclusiNelQ, theQ will haNe ĂŁĂĄ <aQs to trQ an< return the Hro<uct i> theQ are not haHHQ with the results I> returning the Hro<uct theQ will be giNen a Reebok Noucher to re<eeE in store within three weeks. http facebook.coL reebok; http tVitter.coL reebok; http youtube.coL reebok; http neVs.reebok.coL

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FITNESSFIRSTEVENTSYOUDON’TWANTTOMISS…

09 10

SEPTEMBER 17TH – Launch of Fitness First Running Club SEPTEMBER 20TH – Fitness First Yogathon at Burj Park SEPTEMBER 12TH & 13TH – Dubai Fitness Competition Finals

at Dubai Mall Ice Rink OCTOBER – Ladies Only Breast Cancer Awareness, throughout the month OCTOBER 25TH  Flashmob Take 2 Friday, Dubai Mall Fountains

FIFA HINT AT WINTER WORLD CUP IN QATAR THE prospect of the 2022 Qatar World Cup being moved to winter appeared to get closer when FIFA Vice President Jim Boyce voiced his concerns that a summer tournament in temperatures exceeding 50°C was not a realistic proposition. Qatar has previously put forward a plan for air cooled stadiums but fears remain about the climate outside the grounds, with thousands of fans expected to travel to the region for the tournament. “I know the Qataris have said they’re quite prepared to air condition the stadiums, but how can you air condition a country? “The World Cup, to me, is the world’s greatest sporting event, and one of the major sporting events in the calendar,” said Boyce. “Thousands of people want to go and want to enjoy the World Cup as a spectator, but I don’t know how we can ask people to go and enjoy themselves in the temperatures they’re expecting. “The feeling at the moment is that the World Cup will be switched to the winter, but I know that the Premier League, among others leagues, have great concerns with that. “If we’re going to have a World Cup in Qatar it has to be played in decent temperatures, and in the winter it will be very pleasant, not only for the players but also for all the people that want to go there. “Don’t also forget that players have to train and they will have to go out during the day, so it’s in the interest of everyone there. “Whether the right or the wrong decision (to host the tournament in Qatar) was made, hindsight is wonderful thing. But the most important thing is that the right decision is made for the good of football, to ensure the World Cup is played in the proper conditions.”

McILROY, ROSE AND DONALD "ONFIRM ABU D'ABI SPOTS THREE of the world’s top 11 players have conﬁrmed their participation in next year’s Abu Dhabi HSBC Golf Championship. World No.3 Rory McIlroy, reigning US Open champion and World No.5 Justin Rose and World No.11 Luke Donald will all line up at the prestigious event taking place January 16-19 at Abu Dhabi Golf Club. Also in the ﬁeld will be golf in Abu Dhabi ambassador Matteo Manassero, one of The European Tour’s most exciting prospects, who won this year’s BMW PGA Championship at Wentworth.

KHAN’S UAE DREAM MAY BE ON ICE FORMER Light Welterweight World Champion Amir Khan’s dream of fighting Devon Alexander in Dubai this winter may have to be put on hold after the American refused to agree to the fight. Sport&Fitness first revealed the Brit’s desire to fight in the UAE during our exclusive interview last year and his team have since set about trying to line up Welterweight champion Alexander, in what would be Khan’s first contest in the heavier division, for a prospective December 7 bout. “I am ready 100 per cent to fight Devon Alexander in Dubai,” said Khan. “But it seems he and his team are coming up with excuses every other day and they have not agreed to the fight. I want to fight Devon either way. If he does not agree to fight in Dubai, then I will fight in America, or wherever he wants to fight.”

FITNESS FIRST OPENS NEW FACILITY IN FUJAIRAH itness First continued its rapid expansion across the region by opening its doors to a new club at the Century Mall in Fujairah earlier in the summer, bringing the total number of facilities to 52 across 40 locations in the Middle East. The new club was inaugurated by His Highness Sheikh Maktoum bin Hamad Al Sharqi on June 20, in the presence of high ranking government officials and senior management from Fitness First. Following the opening ceremony, His Highness Sheikh Maktoum toured the new facility and awarded certificates to the winners of challenges that were hosted on the previous two days, in the run up to the club’s inauguration. Praveen Bhatnagar, CEO of Hotels and Wellness at Landmark Group, said: “We are extremely grateful to His Highness Sheikh Maktoum bin Hamad Al Sharqi for his gracious presence at the launch. We are equally pleased to have rolled-out Fitness First at the Fujairah Century Mall. Undoubtedly, we will strive to deliver excellent customer services on a par with the standards that our chain is reputed for. In addition to articulating our expansion strategy into key areas with high demand, the opening of our club in Fujairah also reiterates our commitment to making the world a fitter place.”

Ahead of the gala opening, Fitness First lined up a series of health and fitness activities from June 18-20. On June 18, the day’s agenda included fitness workshops that invited the participation of Fitness First members as well as their friends and family. For individuals who were looking to re-enforce their bodymind-soul connection and rejuvenate their minds, Fitness First had organised a yoga demonstration. A tug-of-war challenge also took place, providing an opportunity for members, their families and friends to bring out their competitive spirit and work as a team to win the sport. Activities such as rowing and a gym floor challenge took centre stage on June 19. While rowing helped build team spirit and boost fitness levels, the gym floor challenge allowed people to try out a range of equipment and exercises such as circuit style training and Bosu in the club’s freestyle area. Salsa, a popular South American dance form that not only tones up the body but also enhances social skills and confidence, livened up the ambience for dance lovers and new joiners alike. Individual member challenges took place on all three days and the winners of the respective challenges were announced and recognised at an awards ceremony at the end of each day.

“We will strive to deliver excellent customer services on par with the standards that our chain is reputed for. In addition to articulating our expansion strategy into key areas with high demand, the opening of our club in Fujairah also reiterates our commitment to making the world a fitter place.” – Praaveenn Bhatnaagar,, CEO O of Hottelss and Wellnesss at Land dmarrk Grroup p.

For further details on Fitness First clubs and activities, please call 800 - FITNESS (3486377) visit www.fitnessfirst-me.com or log on to our Facebook page http://www.facebook.com/fitnessfirstme

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New Ladies Only Extension and 25-Metre Swimming Pool Opens at Mirdif City Centre Club Fitness First Middle East continues on its mission to give members and visitors the best facilities and the most comfortable surroundings with the opening of an exclusive 25-metre indoor swimming pool and a ladies-only extension at the Mirdif City Centre Club. The indoor pool offers members an ideal space to rejuvenate energy levels after an active workout session or to work on tone and stamina. In a first for Fitness First’s UAE network the pool, as well as being open to men, has separate timings for women. It is also equipped with separate luxury changing rooms saunas, steam rooms, and relaxation areas. Located next to the pool, the Mirdif City Centre’s brand new dedicated ladies section features a gym floor and a personal training studio. The contemporary space is designed to inspire strength through the use of innovative equipment. The state-of-the-art gymnasium features freestyle and free weights areas as well as the latest cardio equipment from Life Scape which comes fitted with individual television screens and allows members to run, hike or bike in dream destinations all over the world. Whether you choose to bike in France’s Col de la Colombiere or run in California’s Trinity Mountains, the integrated machines help control factors such as resistance, incline and video speed to suit the member’s requirements providing an engaging and challenging workout. The personal training studio at the ladies-only section is equipped with the new, innovative and effective Queenax training system that allows members to opt for functional, circuit and suspension-based workout techniques, exclusive to Fitness First Mirdif City Centre. For more details, call 800 FITNESS (348 6377), visit www.fitnessfirst-me.com or log on to the Facebook page http://www.facebook.com/fitnessfirstme

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New GX innovation TUFF Protect launches at Motor City Club Fitness First Middle East recently launched its latest new innovative Group Exercise (GX) class called TUFF Protect. TUFF protect is similar yet distinctively different to the fundamental TUFF programme in that it is a mixed martial arts (MMA) conditioning programme. The class, which involves martial arts moves with punch bags, is held in the freestyle boxing ring at the upper level of the Fitness First Motor City club. Focused on self-defence mechanisms, the innovative GX class is helping members feel less vulnerable when faced with a critical situation. However, the class does not offer holistic martial arts training so if you want to become the next Bruce Lee, further study will be required! Nathan Brown, Group GX Manager at Fitness First and creator of the original TUFF class, wanted to add a twist to the fast-paced exercise sessions through encouraging group work within the classes and providing motivation as a team. He said: “TUFF protect is an intensive workout that boosts individuals’ fitness levels. We are confident that our approach of creating teams and partner work will also serve as an incentive for participants to support and inspire each other to achieve personal fitness goals.” Q For more details, call 800 FITNESS (348 6377), visit www.fitnessfirst-me.com or log on to the Facebook page http://www.facebook.com/fitnessfirstme

Fitness First introduces Queenax and LifeScape ANOTHER fantastic new innovation for members across the region sees Fitness First Middle East, continue its commitment to providing an efficient and productive workout experience by introducing two fantastic new training systems – Queenax and LifeScape. Queenax, originated and produced in Italy, was designed to help make the most of the space within gyms. It is manufactured to adapt to the new trends of training, including suspension and functional training. With Queenax, everything around you – the walls, the floors, the ceiling – becomes your equipment for a fitter life. LifeScape, a part of Life Fitness, offers passionate cyclists an experience dedicated to bringing workouts to life. The Integrity Series comes with attachable television screens that allow you to choose from a variety of landscapes to fit your liking. Lifescape also features exclusive interactive, high-definition hikes, runs and bikes through famous locations around the world utilising an elevation series with a Discover Tablet Console. The integrated machine controls speed in conjunction with the video as you run faster and matches the resistance or incline to the varying terrain. Workouts have never been so enjoyable.

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Facebook 8 Week Body Challenge Fitness First is launching an exciting contest –“The 8 Week Body Challenge”! There will be several fitness categories that participants will choose from. They’ll then enter their goals and metrics, share their journeys and during those 8 weeks one lucky winner will be chosen based on achievement of their goals. The victor will receive a 1-year Fitness First membership while there will be other fantastic prizes announced. Keep up to date with the challenge at: www.facebook.com/fitnessfirstme

What you said on Twitter: RITIKA NATH – (sic) haha 1019 cals @FitnessFirstME (sic) 2day with @anny789, trainer extraordinaire! (sic) Walkin out the gym like a slightly tinier version of the Hulk! HARVEY SADO – Habit is what keeps you going. (@FitnessFirstMe) GEMMA EMILIA – @FitnessFirstME You guys are the bomb! Awesome workout every day! GLEN STOLLERY – @FitnessFirstME getting to the gym is the hardest part! Once you’re there the workout takes care of itself... just get there!

What you said on Facebook: 6'AT "'ALLEN&ES DO YOU 'AVE TO OVER"OME TO SU""ESSFULLY TRAIN AND REA"' YOUR &OALS ABDUL SHAZI – Health is more important than anything else. By disciplining yourself to exercise regularly and to eat carefully, you will promote the highest possible levels of health and ƥtness throughout your life. JISH AMS – If you want something you’ve never had, you must do something you’ve never done! So you need to manage time, tiredness, boredom, laziness and self-consciousness for successful training and reaching of your goals. SAEEDA ZAKI – If you want to achieve your goals you need lots of determination, make sacriƥces, and overcome all of your tiredness. Manage your time and plan accordingly what you need to do. A daily walk for half an hour is the best (sic) coz the most important thing is to have good health. If you have that you can have everything, after all health is wealth. ROEL ESTERO – You should be dedicated, disciplined and mentally prepared. WALTER KARIS – Healthy eating, consistence in your workout routine, enough rest, time management and not forgetting the place where you perform your workouts e.g. the gym. SANDHYA VORA – Health is wealth. One has to overcome many challenges – the most important is to have a proper diet which includes healthy food and work out regularly.

NEW Group Exercise Initiative ‘Finishing First’ launches Fitness First have rolled out a new innovative mentorship programme called ‘Finishing First’ to train aspiring group exercise instructors and help them enter the industry with confidence. The four-week practical training programme, open to both club members and existing instructors wishing to expand their skillset, is set to begin in September across select clubs in the chain’s UAE network. Finishing First will help instructors consolidate the knowledge and skills gained during their initial training sessions and fast-track the process of getting the newcomers to the stage where they can confidently deliver professional and inspiring group fitness classes. Completing a Level 2 Exercise-to-Music or a Freestyle Training course in Zumba, Pilates or Yoga or attending a Les Mills Initial Module Training qualifies members to participate in the programme. Those who are interested in the Finishing First programme but have not done one of these initial qualifications will be assisted in gaining them by Fitness First. As part of Finishing First, aspiring instructors will have the option to pick a preferred workout style for specialisation. Throughout the course, participants will meet once each week for a four-hour workshop. Each session will see participants working with an assigned mentor to gain real time experience on stage and feedback on their progress. The mentors will impart training in pre-cueing, instructional sequencing, training objectives and teaching with purpose. The programme will also cover critical topics such as the art of connecting and communicating, and ways to work with the music and not against it. A team of highly experienced instructors from Fitness First will deliver the Finishing First programme. For more information contact Gareth Hall on ƩnishingƩrst.ƨ#ƩtnessƩrst me.com

FITNESS FIRST PUTS YOU IN THE PICTURE If you have a sense of ‘click-adventure’ and think you’ve done it all, you are in for a big surprise! The Selfie 2013 is an entertaining and exciting campaign launched by Fitness First that will entice Instagram users to share their photographs (Selfie) and win healthy rewards. The competition is interactive and social, just like the Fitness First brand. It involves an easy process which requires the fans to upload photos of themselves along with the # tag #selfie2013 and any other # tag of their choice. The photos with the maximum number of ‘likes’ will be declared as the winner to the competition. To enhance user experience and to encourage word-of-mouth, Fitness First will offer the lucky winner a bespoke six-month free membership at Fitness First. So get your social plugins in place as you get imaginative with your picture perfect poses!

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“I DON’T DRINK AND I DON’T USE DRUGS, AND I DIDN’T BACK THEN, EITHER. I PUT THAT JOINT ON THE FIRST RECORD BECAUSE I SAW ARTISTS CONSISTENTLY SELLING 500,000 WITH THAT CONTENT.”

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50 CENT’S FORMULA FOR HEALTHY LIVING WORDS BY RICHARD BEVAN

HEN he first found worldwide fame in 2003 with his multi-platinum selling album Get Rich or Die Tryin American rap artist 50 Cent had us all believe that when he wasn’t on stage entertaining the masses you were likely to find him ‘In Da Club’ with a ‘bottle full of bub’ (bubbly) or ‘sipping Bacardi like it’s your birthday’. He also informed us that he was pretty much ‘High All The Time’ and would love to take us all to the ‘Candy Shop’ but, as it turns out, it was all just a giant ruse. You see, 50 Cent, real name Curtis Jackson, doesn’t drink or take drugs and you’re not likely to ﬁnd him frequenting the local confectioners. In fact, he’s a clean living, hardworking, health conscious ﬁtness fanatic. The lyrical content of his debut album merely served to create a character; a character that he felt would attract attention and, more importantly, earn him lots and lots of money. It worked, but the multi-millionaire has since decided to use his fame for something more meaningful – to educate his fans on the importance of living a healthy lifestyle. His book, Formula 50, released earlier this year, provides a six-week plan, in which beginners can transform

their bodies and their attitudes towards lifestyle while there’s also a more advanced plan for more experienced gym users. “You might legitimately ask, ‘’Who are you to preach about fitness? Aren’t you the guy who dropped joints like ‘High All The Time?’ Hardly seems like a fitness anthem,’ says the rapper in Formula 50. “I don’t drink and I don’t use drugs, and I didn’t back then, either. I put that joint on the first record because I saw artists consistently selling 500,000 with that content. “I still get a rush off money, but I now realise it can serve a higher purpose: helping others. But unless you are physically strong and mentally tough, you can’t go out and make that money to enjoy it with the ones you love, or for whatever purpose you have in mind.” Make no mistake, he may have been pulling the wool over our eyes about the drinking and drug taking, but 50 Cent was by no means an angel before hitting the big time. He grew up in the tough New York neighbourhood of Jamaica in the Queens district and didn’t exactly have what you would call a conventional upbringing. He never knew his father and his mother Sabrina was a crack dealer who was shot and killed during a drug deal when he was eight years old. He was taken in by PAGE

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his grandparents and was soon dealing drugs himself. “I started hustling when I was 12,” he said. “My mother hustled ahead of me. I was only allowed to because they knew me. They were like ‘Oh that’s Sabrina’s little boy. Let him do something.’ In that situation I felt like I had no option.” Jackson spent three years in jail for possession of a controlled substance in 1994 and it was during this time that he became 50 Cent. Now with a baby son to support, he decided to clean up his act and pursue a career in rap as a way of escaping the streets. With a new name inherited from a gangster from the Fort Green Projects in Brooklyn, 50 set about using all of his streetwise savvy to carve a new career. He was given his big break by Jam Master Jay of Run DMC, who signed him to his JMJ label and began to teach him about the intricacies of music and production. “Jay taught me how to count bars and write choruses,” said 50. “He taught me how to write and make rap records. He made me want to really do this.” He later parted company with JMJ and signed with Columbia Records to begin working on what was to be his debut album The Power of the Dollar and released a controversial yet tonguein-cheek single called, ‘How to Rob’ which gained him an army of fans on the underground rap scene. But while his supporters loved his brash, confrontational style, it also had its down side with no shortage of people looking to take a pop at him. Shortly after the release of ‘How to Rob’ he was stabbed at the Hit Factory studio in Manhattan. Then, in May 2000, just before The Power of the Dollar was due to be released, another attempt was made on 50’s life outside his grandmother’s house in Queens. Sitting in the passenger seat of a friend’s car he was shot nine times with 9mm pistol. One bullet smashed through his cheek, another went through his hand and seven peppered his legs. Amazingly, he survived, but for Columbia it was a little too ‘gangsta’ for their liking and they dropped him without oﬃcially releasing the album (although 50’s underground following ensured that it became a big record through the bootlegging market). “To them (Columbia) people like me only got shot on TV,” 50 later said of the incident. “They PAGE

freaked out. Major labels would prefer to work with ‘studio gangstas’, it’s less of a risk.” The shooting forced him to go back to basics with his career, making mix-tapes and relying on word of mouth to build his reputation. It was a strategy that would eventually bring him to the attentions of rap mega-stars Eminem and Dr Dre who formed a joint label, Interscope, and released Get Rich Or Die Tryin in 2003, turning 50 into a global superstar overnight. It was also during his convalescence that the rapper took stock of his life and began taking his health and physical condition much more seriously. “After I got shot nine times at close range and didn’t die, I started to think that I must have a purpose in life…How much more damage could that shell have done?” he said. “Give me an inch in this direction, or that direction and I’m gone. “My habits come from my physical experience in 2000. I had to rehabilitate myself so I was very conscious of my health. “I was hurt pretty bad and I had to go through rehab in New York and travel about an hour to get there each day. They put me on special treadmills to walk on because my legs were pretty damaged. I started going to a local gym to walk on the treadmills there and just being in that environment made me want to be more involved in the other aspects of my physical health.” He overhauled his diet and, with daily gym sessions, developed what is now one of the most famous physiques in the music industry. Now 50, or ‘Fiddy’ as he’s often known, wants to share some of his secrets in order to help others improve the way they look and feel. “Folks who know me best don’t call me 50 Cent; they call me “The Machine,” he says. “I may have gained fame singing about hanging in the club, but truthfully, my greatest vice is overwork. I go hard all the time and thrive oﬀ being strong, successful, ﬁt, and the best version of Curtis Jackson that I can be. Besides, I just love winning. “Formula 50 is a mind-body plan that can transform anyone serious about shaping up. The basic six-week plan targets beginners. People with more workout experience can follow the more advanced six-week plan. Ideally, you’ll progress through both plans over the course of 12 weeks.

At that point, your body will be better than one of my hottest tracks. “I’m a recording artist with a passion for fitness. I’ve spent a lot of time around world-class athletes,” he continues. “I know what works for me. I’m not a certified personal trainer, a registered dietician, or a Ph.D. in nutritional science. But those experts all contributed to this work. I collaborated on the workout plan with one of America’s elite trainers, Joe Dowdell, CSCS, CPT, founder and CEO of Peak Performance in New York City. “On the nutrition approach, I worked with Layne Norton, a bodybuilder with a doctorate in nutritional sciences from the University of Illinois; and with Stephanie M. C. Wilson, MS, RD, CISSN, LDN, head of nutrition at IMG Academies.” The workout plan centres around Metabolic Resistance Training, a form of training which 50 believes provides the best results in the quickest amount of time by accelerating fat loss while building muscle and improving overall fitness. Appropriately, he claims anyone following either the basic or advanced plan, whatever their level, will see gains of, you guessed it, 50 per-Cent! “Your body will improve 50%,” he says. “10% loss of body fat, 20% energy, 20% strength and endurance. “MRT is where weightlifting meets cardio. It moves you the fastest from ‘out of shape’ to ‘in shape’. Over time you’ll be doing things that you didn’t even think was possible and will see that 50% improvement in six weeks.” He also believes that variation is the key to achieving continued positive results over the longer term. “My work out routine is always changing,” he says. ”It should never stay the same for long periods of time. You have to challenge yourself and your muscles. When you are really regimented, it’s the same over and over and you start to get comfortable. Switching up the style of training works your muscles differently.” The star feels strongly that good nutrition is every bit as important as gym work and that in order to stick to a healthier diet, you need to overhaul your whole way of thinking about what

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“MY WORK OUT ROUTINE IS ALWAYS CHANGING. IT SHOULD NEVER STAY THE SAME FOR LONG PERIODS OF TIME. YOU HAVE TO CHALLENGE YOURSELF AND YOUR MUSCLES. WHEN YOU ARE REALLY REGIMENTED, IT’S THE SAME OVER AND OVER AND YOU START TO GET COMFORTABLE. SWITCHING UP THE STYLE OF TRAINING WORKS YOUR MUSCLES DIFFERENTLY.”

“MRT IS WHERE WEIGHTLIFTING MEETS CARDIO. IT MOVES YOU THE FASTEST FROM ‘OUT OF SHAPE’ TO ‘IN SHAPE’. OVER TIME YOU’LL BE DOING THINGS THAT YOU DIDN’T EVEN THINK WAS POSSIBLE AND WILL SEE THAT 50% IMPROVEMENT IN SIX WEEKS.” you eat. Rather than viewing it as a temporary adjustment to your normal eating habits you need to change your mind-set so that healthy meal choices become the norm over the long term. Included in the book are weekly meal plans to help start you on the road to a more wholesome diet. “The dieting portion of the book is usually what people don’t focus on a lot but that’s what makes dramatic changes in you physically,” he says. “Eating well was something I learned as I started to be successful and had to travel and perform concerts, which are an intense cardio workout. “People who start diets fail because they do

it like a side activity. The next thing you know you’re having things that take away all the efforts and time you’ve been putting in to the physical portion of your training. You just put the calories right back in you because you decided to have cup cakes…why’d you have to have cup cakes? “People that you see who are in really good shape, generally they’ve created good habits. They eat properly. View the meal plans I’ve provided in the book as an outline. Think long term and say, ‘I want to be healthier in general.’ You’ll feel better about yourself every day if you actually do it.’ When we look good – we feel good.”

While it’s doubtful that many people will achieve a body like 50 Cent’s in just six weeks the advice in Formula 50 is spot on and those who follow the programme will deﬁnitely see dramatic results. But the book should be used as a catalyst to make permanent changes to your diet and ﬁtness habits. If you do that, even if you don’t end up looking like 50 Cent, you’ll undoubtedly feel like a million dollars.

Formula 50 is available to buy in traditional, e-book or audiobook formats from: www.amazon.com PAGE

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“ON THE NUTRITION APPROACH, I WORKED WITH LAYNE NORTON, A BODYBUILDER WITH A DOCTORATE IN NUTRITIONAL SCIENCES FROM THE UNIVERSITY OF ILLINOIS; AND WITH STEPHANIE M. C. WILSON, MS, RD, CISSN, LDN, HEAD OF NUTRITION AT IMG ACADEMIES.” Here’s an example of one of 50’s daily meal plans:

Breakfast

Lunch

Breakfast High Fibre Waﬄes with calorie-free syrup, butter spray and fresh mixed fruit. Egg and cheese omelette – ½ cup of egg white with 1 cup of egg, scrambled. Add ¼ cup of grated cheese. Lunch Blackened shrimp (6oz), brown rice (¾ cup), black beans (¼ cup), ½ cup steamed spinach with 2 tbsp olive oil.

Dinner

Dinner Fish tacos: 6oz of grilled chilli-seasoned tilapia (other white ﬁsh will do), corn tortillas (3 small), Romaine lettuce (2 cups), ¼ avocado sliced. Snack Blended smoothie: Whey protein (1 scoop), 1% milk or ice (8oz), whole strawberries (1 cup), 1 banana. Post workout Gatorade 16oz, whey protein 1 ½ scoops. PAGE

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ll eyes will be on the region during the event, which takes place every two years, as the watching world looks to judge the Middle East’s ability to host such a prestigious tournament ahead of the 2022 World Cup in Qatar. “We are expecting thousands of fans to attend the three-week festival across the UAE and excitement is on the rise both at the LOC (Local Organising Commitee) and amongst our partners as we edge closer to the tournament,” said Mohammed Abdulla bin Bdoua, Tournament Director. “This is set to be one of the most spectacular football events hosted in the region that will witness the rise of future legends of the game. I would urge fans to get a front row seat to the action and get their tickets todayʖ” The %I%A U- World Cup UAE 20 will take place across ƥve of the Emirates of the UAE. A total of 52 matches will be played over a three-week period in six of the UAE’s top stadiums – Mohammed Bin Zayed Stadium in Abu Dhabi, Emirates Stadium in Ras Al Khaimah, Fujairah Stadium in Fujairah, Sharjah Stadium in Sharjah, Rashid Stadium in Dubai and Khalifa Bin Zayed Stadium, Al Ain. The ƥnal 2 Pualiƥed nations will begin the tournament in six groups of four, with the top two teams in each group automatically Pualifying for the Round of . The four best third-placed teams from the &roup stages will also progress to the knock-out stages, all aiming to reach the ƥnal match on Friday th -ovember 20 .

FIFA U-17 World Cup UAE 2013 Qualified Nations: Confederation Asian Football Confederation (AFC)

Confederation of African Football (CAF)

Union of European Football Associations (UEFA)

Confederation of North, Central American and Caribbean Association Football (CONCACAF)

Oceania Football Confederation (OFC)

Teams Japan Iran Iraq Uzbekistan United Arab Emirates (host country) Ivory Coast Morocco Nigeria Tunisia Russia Italy Sweden Slovakia Austria Croatia Canada Honduras Panama Mexico

New Zealand

South American Football Confederation (CONMEBOL) Argentina Brazil Venezuela Uruguay

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FIFA U-17 World Cup History The 2013 edition of the tournament will be the 15th FIFA U-17 World Cup. After the FIFA World Cup, the Olympic Football Tournament and the FIFA U-20 World Cup, the FIFA U-17 World Cup is the fourth oldest FIFA competition. The inaugural edition took place in 1985 with Nigeria emerging victorious. The tournament was originally for players under 16 but the age was raised to 17 in 1991. From the ﬁrst tournament in 1985 until 1993, matches were played over two 40-minute halves with extra time, if needed, played as two 10-minute halves. In Ecuador in 1995, the standard duration of matches was increased to the traditional format of 45 minutes per half with 15 minutes per half in extra time. In 2011, the Executive Committee abolished extra time for the FIFA U-17 World Cup and the FIFA U-17 Women’s World Cup after a proposal put forward by the Medical Committee and the FIFA Task Force Football 2014. All drawn matches in the knockout stages now go straight to penalties. Nigeria is the most successful team in the event’s history with three wins and three runner ups while Brazil has three wins and two runner ups. In 2007, the number of teams taking part in the competition was increased from 16 to 24. The slots for the FIFA U17 World Cup UAE 2013 are allocated to the Confederations as follows: AFC 4 (plus 1 additional slot for the hosts UAE), CAF 4, CONCACAF 4, CONMEBOL 4, UEFA 6, OFC 1.

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EVENT FOCUS

UAE PLAYERS TO WATCH The UAE will ﬁeld an exciting squad for the event with some talented up and coming stars including Humaid Salmin, Khaled Khalfan, and Ahmed Sulieman.

Name: Humaid Salmin Age: 17 Position: Midfielder Height: 182cm Hometown: Fujairah

Name: Khaled Khalfan Age: 17 Position: Striker Height: 168cm Hometown: Sharjah

Name: Ahmed Sulieman Age: 17 Position: Winger Height: 180cm Hometown: Dibba Al Hosn

Play yer Proffile: Salmin comes from a family with a long history in football with his father Abdullah and uncle Khalfan both pro players. He has represented the UAE in several friendly matches against international teams such as Japan, Uzbekistan and Kuwait and participated in the AFC U-16 Championship qualiﬁcation. He also competed with the team in the U-17 Gulf Cup of Nations 2012, where the UAE clinched second place.

Play yer Proffile: Khalfan joined Al Ain Football Club at the age of six before he made it onto the UAE team at the age of 14. He participated in the AFC U-16 Championship qualiﬁcation back in 2011, playing in matches against Kuwait, Yemen and Maldives.

Play yer Proffile: Sulieman joined the UAE U-17 national team this year, making his debut against Japan in the 2013 Al Ain International U-17 Football Tournament.

SF: What was it like growing up in the UAE with dreams of becoming a footballer?

HS: I joined the football academy at Al Fujairah Football Club at the age of 11, and later was selected for the UAE U-17 national team when I was 13. The UAEFA and the coach have been very supportive since I joined the team and I am looking forward to proving myself in the FIFA U-17 World Cup in October. KK: When I was six years old my father encouraged me to pursue my passion for football and that is when I joined Al Ain Football Club, just before I joined the UAE team when I turned 1 . My father has been one of my greatest supporters since I took up football and he has been and continues to be my inspiration. AS: My ƥrst steps in my football career were at Dibba Al 'isn Football Club. I recently joined the UAE U-17 national team this year just in time to represent my country in one of the largest football events on this year’s sporting calendar. &etting the chance to play against legendary countries such as Argentina, Uruguay, BraYil and more will deƥnitely be an invaluable opportunity.

SF: How would you describe your strengths as a football player?

HS: I’m Puite good at long free kicks and I’m currently training hard to improve my long passes. KK: I have Puick dribbling skills that always help me to elude the opposing team players and give me the opportunity to create scoring opportunities for my teammates. I’m currently working on improving my head shots. AS: I’m mostly positioned on the sides and my speed and strong passes help me get the football to my teammates across the ƥeld as and when an opportunity arises.

SF: What are you hoping for as a member of the UAE team at the FIFA Under-17 World Cup this autumn?

HS: We hope as a team to reach the ƥnals. The UAEFA and the technical team are supporting us all the way so I believe nothing is impossible. HS: /ersonally, I’m aiming to win the award for the best player of the tournament and to reach the ƥnals with my team. AS: This is the most important tournament for us this season and with 23 of the strongest U-17 teams Pualiƥed for this event I’m still conƥdent that we have an ePual chance to reach the ƥnals. We have the biggest advantage of all which is playing on home soil so that should be a great motivator for us to do our best on the ƥeld.

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BEHIND THE STARS

THE SINGING

DR Abosede Ajay is one of the world’s foremost practitioners of elite Sports Medicine. Whether dealing with injuries, making sure asthmatic or diabetic athletes can perform to the best of their ability, or ensuring they don’t inadvertently take a banned substance, ‘GB’ as she’s known to her colleagues, has one of the most crucial behind the scenes roles in sport. The former rugby player works closely with British diving sensation Tom Daley and was the person responsible for patching the young star up in order to get him through to the finals at the recent FINA World Swimming Championships, and to top it all, she also has a second job working for the UK’s National Health Service as an emergency medicine consultant and still finds time to sing in a gospel choir!

SF: Explain exactly what sports medicine involves? GB: It’s everything to do with performance. Injuries, managing injuries and preventing injuries is a huge part of the role. But the other side that people sometimes don’t think about is when medical illness interferes with your ability to perform and how you manage that. For example asthma, or diabetes – how do you manage them, or any other chronic disease or illness an athlete might have, so that they impact as little as possible on your training and performance? There’s the footballer with ulcerative colitis, Darren Fletcher, Paula Radcliffe was asthmatic, Sir Steve Redgrave and Paul Scholes are diabetic. Historically these people would’ve been told they couldn’t play sport anymore. So it’s about saying, ‘how bad is it? And how can we make it good enough so that it doesn’t get in the way?’ It’s not always possible but it’s about looking at the statistics and if an athlete isn’t performing as well as you know they should working out why – is it because they’ve got glandular fever or because they’ve developed a thyroid disorder that hasn’t been diagnosed? Or is it actually a psychological thing and due to issues in their personal life. It’s about looking at the medical context and how it relates to athletic performance. We do end up branching into other areas like psychology, and sports science, nutrition, managing jet lag when travelling etc – often these areas are dealt with by specific people but if a team doesn’t have those support staff available either at home or at an event, we do it all. SF: You went to the 2012 Olympics, what role did you have there? GB: I was doctor for the British diving team. I’ve been working with them since the 2010 Commonwealth Games in Delhi and last year I was very kindly allowed to take a period of time off from my day job in emergency medicine to work full time for the team. I did the preparatory competitions and training camps prior to the Games and then the Games themselves. It was pretty extraordinary to be able to be involved in such an event in my home city, it was superb. PAGE

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SF: What is Tom Daley like to work with? GB: There are times I forget he’s only 19. I’ve been working with him for a few years now and there have been many times over the years when I’ve treated him as I would a 25 year old. He’s very responsible and diligent. You don’t get to be an expert at what you do, and win an Olympic medal if you’re not. Those personality traits and that work ethic are already there. He’s also incredibly bright so it’s just a case of explaining what the injury is, why we’re suggesting a certain treatment, and then negotiating how to implement it. With most top athletes the problem is trying to hold them back so they don’t do too much when they’re injured. But Tom is great and much older than his years. He’s got two younger brothers and has been through a lot with his father passing away, so I think that’s probably made him grow up very quickly as well.

SF: What kinds of injuries are prominent in divers? GB: The forces that go through divers’ bodies, particularly 10m divers, when they hit the water, are huge. They’re going about 40 miles per hour so for a sport that on the one hand requires ﬂexibility, which in itself can lead to injury, you’ve also got to deal with trauma and impact injuries. Because of the twists, turns and somersaults they do we see a lot of back problems. When they’re younger and they’re just getting used to the training they can get wrist injuries but a lot of those seem to settle down the older they get and the better they get technically in getting their entry to the water spot on. We also see triceps injuries, like the one Tom Daley suﬀered during the World Championships. SF: What would your average day involve at one of these events? GB: In the lead up to a major championship it’s really about looking at where the divers are physically – what their risk of injury is, how we can reduce it by doing some pre-hab exercises or talking to coaches about their technique, or modifying their training load. During the competition there’s a reactive role to play if the athlete does get injured, and there’s on-going rehab for those who were carrying something already. As well as dealing with any coughs, colds or sore throats that might be an issue.

SF: When and why did you become interested in sports medicine? GB: It was when I was at University. I was playing for the WASPS rugby team around 1996/97. Someone got injured and because I was a medical student everyone looked to me for help. When the same thing happened at county netball I decided that if I was going to be looked to for assistance I should probably learn something about it! After completing my training I started working with the England Women’s Rugby team. Rugby being my sport it seemed a good fit. I worked with them for seven years and still work at Twickenham on a match day, providing match day cover. I have also previously worked with the London Harlequins – rugby is definitely my personal passion in terms of sport. I was fortunate enough to work with the Chelsea football Academy for a year, and then in 2009 with the Games looming I knew I wanted to work in a sport that was going to be at the Olympics. So I applied to work at the Commonwealth Games and that’s when I began working with the diving team. SF: What’s been the proudest moment of career? GB: Watching Sarah Barrow compete last year in the Olympic Games and achieve further success this year. We first met in 2010 when I diagnosed a spine stress fracture and told her she was not to dive in the Commonwealth Games. Not quite the best start between a doctor and an athlete! But she followed my advice, so seeing her back competing and doing so well is amazing.

SF: One of your areas of specialism is the treatment of lower back pain. This is one of the most common ailments in all of us – what advice can you give for self-treatment? GB: The first tip is to stay active. Don’t go crazy doing foolish things, i.e. lifting heavyweights with bad posture and bad technique. But the evidence shows that physical activity will help reduce the intensity and duration of the pain. Non weight bearing activities like swimming and cycling are probably top of the list but anything is fine as long as you don’t overdo it. Top tip No.2 is, if you spend a lot of time sat at a desk, make sure your set-up is correct. Make sure your seat is the right height and you’ve got good support. Top tip No.3 is, if you suffer a flare up, take some pain killers and rest up but for no longer than 48 hours as longer than that and you’ll get stiff. Those are my top three tips!

SF: So tell us about the singing? GB: (Laughing) I mainly sing gospel at my local church in London these days but I’m trained classically. I’ve got a number of friends who work professionally in the music industry and I’ve recorded with them, just doing backing vocals as a session singer and have been lucky enough to sing in some amazing venues like Wembley Arena and the Royal Albert Hall. One of my friends sings for the Cirque du Soleil and another is a songwriter/ producer for some fairly major recording artists so it’s pretty cool just going into the studio sometimes and seeing what that world’s all about. PAGE

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Recovery is key Recovery after exercise is essential to muscle and tissue repair and strength building. This is even more critical after a heavy weight training session. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building. For weight training routines, never work the same muscles groups two days in a row. Replace Fluids: You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is a must. Eat Properly: You should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate. Stretch: After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover. Rest: Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. Perform Active Recovery: Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body.

INSIDE 45 Let The Games Begin Fitness made fun

49 Bench Boost Increase your maximium press

52 Box Clever Discover the power of the box jump

54 Isometric Training The forgotten training method is back

57 Sun Salutation A full body yoga workout

61 XFit Is for Girls Why more women are getting involved

62 Back In The Game Tips to ease you back into your training

64 Fuel Your Workouts How to get out what you put in

66 Healthy Eating Control diabetes with this new e-book

67 24-hr Six-Pack Tone your abs in one day

68 Transformers Fitness First success stories PAGE

LET THE GAMES W

ORKING out doesnâ&#x20AC;&#x2122;t have to be boring or super-serious, nor do you necessarily need access to the latest high-tech equipment. Pair up with a friend, grab a beanbag and a weighted ball and you can turn this whole Ĺ&#x2013;Jeeping ĆĽtâ&#x20AC;&#x2122; thing into one big game. Jenn Zerling, author of â&#x20AC;&#x2DC;Breaking the Chains of Obesityâ&#x20AC;&#x2122; has developed this wonderfully creative, highly enjoyable circuit that will give you a full body workout without you even realising it. Perform four sets of each exercise with each set lasting for 5 reps. Navigate through all seven exercises and repeat the circuit four times through. If this is too challenging, start oĆ¤ with 5 reps each exercise for four sets and work your way up. Itâ&#x20AC;&#x2122;s all about quality of movement more than the quantity of movement. 3ake -second breaks in between exercises.

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Jenn Zerling has been an athlete her whole life and a ƥtness expert for over 10 years. She holds a Masters degree in Kinesiology and multiple national certiƥcations. She currently works for Cenegenics Medical Institute in !everly Hills where she is the ƥtness and nutrition director.

Pushup to High Five Pushups are one of the most standard exercises in any fitness programme out there. If you can’t do a single pushup, no worries; drop to your knees and start there. Pushups are a closed chain exercise since they keep your hands connected to a surface. When executed correctly, this is highly beneficial for your shoulder girdle muscles along with your back, chest and core muscles. The pushup is performed followed by a high five with your partner. If you cannot do the full set, stay in plank position and take out the pushup. Wait for your partner to join you in the high five. Keep your shoulders down and away from your ears and belly tight the whole set.

Crunch to Ball Pass Starting in a seated position, interlock your feet with your partner, and have a 90 degree bend in both knees. Take a 5-10 lb medicine ball and have one person bring the ball down into full extension lifting the ball either overhead or to the chest. As you each lower towards the earth, take your time while engaging the core and lowering one vertebrae at a time. Both of you should lower down with and without the ball, and each rep that you come up, you pass the ball to each other and alternate between who is holding the ball for each rep. Inhale on the way down, exhale as you crunch up. Keep your neck neutral at all times, keeping the emphasis on the core.

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THE Box Jump is a fantastic exercise for developing strength, power and coordination in the legs and abdominals. It is a plyometric exercise which develops your explosive power so is very useful for training in a variety of sports and it also helps develop bone density and improves cardiovascular fitness. TECHNIQUE Stand a foot away from the box with your feet shoulder-width apart, chest up, core and glutes engaged. Initiate movement, descending down by pushing your hips back and keeping your chest and eyes up. Synchronize the arm back swing with a dip in the hips. Make sure your arms reach back to full extension. Go down to a partial squat position. Explode up with your feet through the ﬂoor to propel yourself onto the box, allowing the arms to lead the direction of the body . A slight lean forward is enough to get you on to the box. Try to land in a partial squat with your arms above eye level. Once you’ve landed on top of the box stand straight and push back, jumping from the box back to the ground. Repeat the cycle. BOX JUMP BENEFITS: Plyometric training can lead to improvements in: Vertical jump performance. Muscle strength. Muscle power/explosiveness. Joint protection. Sports performance. Ability to burn calories which aids in weight loss. Muscular endurance. One of the great things about the box jump is that no complicated equipment is needed – you could use park benches or the stairs. It’s also a flexible exercise that can be adjusted (number of reps, speed, etc) to suit any level. SAFETY PRECAUTIONS AND POTENTIAL RISKS OF OVERTRAINING/BAD TECHNIQUE: Since it is a repetitive motion the box jump it could cause joint stress so don’t overdo it, and take particular care if you have joint issues or arthritis. It also puts pressure on the Achilles tendon which can result in tendonitis. Improper technique could lead to muscle imbalance and wear and tear of ligaments and joints. Like all exercises – make sure you’re focussed and know the proper technique before you start and you should be ﬁne. DEEP (Daily Extreme Exercise Programme) Do this XFit circuit four times 25 Box Jumps– 24-inch box 20 Pushups 10 Cleans – 95lbs for beginners, increasing to 135lbs for more advanced athletes.

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What is Isometric Training?

Tim me Savin ng Exercisse

hances are some of you are doing one such exercise already, the ‘Plank’. This is most popular and widely practiced of all IT exercises, which focuses on developing the core muscles. It does a marvelous job of achieving this due to the various resistances from all planes of motion (lateral, frontal and horizontal). But the applications of IT can be integrated into a far wider spectrum of exercises than this, as any exercise can be adjusted for IT. Simply hold an exercise at the tension point, whereby the muscle is neither in a fully lengthened or shortened state, and maintain it for a short period of time. For instance, hold a press-up in the halfway position, maintain perfect form and resist the concentric and eccentric forces imposed by the exercise. Alternatively, work against an immovable load whereby you are forced into an isometric state. One such exercise could involve the triceps pushdown on a single cable pull-down machine with the straight bar attachment. You would set the weight beyond your ability to move it and then attempt to push downwards. You would not be able to generate enough force to push it down but you would also apply constant force to maintain tension and avoid relaxing the muscle.

The key to utilising this ttraining method correctly is to engage in each IT exercise once or twice, with a maximum tension time of 20 seconds and 1 minute rest in between. Those 20 seconds should alwa always feel intense and test your limits. Performing in this manner will be suﬃcient to make th the required gains in strength without overexertion. Doing this for a range of exercises – en enough to engage the whole body – may take as little as 10-15 minutes and is perfect ffor those who are pressed for time but still want to make consistent strength gains. Isometric training may be b largely forgotten but the beneﬁts are still readily apparent. So take a look at your traini training regime, see how you can integrate some isometric exercises and start ssta st t rt developing your strength st to the next level!

perfect for those who are pressed for time but still want to make consistent strength gains. PAGE

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HELLO TO THE SUN

SUN SALUTATION

ALL THE YOGA YOU NEED FOR A FULL BODY WORKOUT By: Peewee Sanchez, National Yoga Trainer – Fitness First Middle East THE Yoga Sun Salutation Sequence (Surya Namaskar in Sanskrit, the ancient language of yoga) is no doubt the most popular yoga practice in the world. It is a series of yoga exercises combined together and is traditionally done outdoors as an early morning activity, facing the rising sun. Literally Surya Namaskar means “Hello to the Sun”. In the physical sense it’s a great early morning workout because of its multiple benefits for all the systems of the body: MUSCULOSKELETAL SYSTEM: All major muscles and joints of the body are being toned and stretched at the same time giving suppleness to body as well as firmness, endurance and strength. CARDIOVASCULAR SYSTEM: When done at a brisk pace it is a three dimensional cardio workout. Some versions of the Sun Salutation use jumps and hops to transition from one pose to another so the experience looks and feels like a burpee. It is probably the oldest burpee in the world since yoga itself has been around for thousands of years. If done repeatedly over an extended period of time, let’s say one to two hours, the feeling to your cardiovascular system is similar to for example, jogging a few kilometers. RESPIRATORY SYSTEM: When done correctly the Sun Salutations use breath-control that causes your lungs to build up strength, stamina and lung capacity. Having more oxygen flow through your body also neutralizes the cancer causing free-radicals in your system and helps release impurities from your blood stream.

NERVOUS SYSTEM: Of all the systems of your body, the nervous system needs oxygen the most. The increase in oxygen also benefits the nervous system. Also learning the intricate details of each pose improves neuromuscular awareness. This means that you are in more control of your body movements to such a degree that the way you move around in daily life can improve. DIGESTIVE SYSTEM: The special combination of yoga poses in the Sun Salutation stimulates the vital organs through the stretches and contractions of the torso. This increases blood supply to the digestive system and all vital organs, keeping them functioning optimally. The colon also gets massaged which allows bowel movement to become more regular. LYMPHATIC SYSTEM: The change in orientation of the body from upside down to right side up causes fluid drainage and stimulation for the lymphatic system. This helps your body fight disease easier and boosts the immune system. Also all of the hormone-secreting glands of the body are stimulated by the unique combination of movements, so that your body and mind are more balanced. PAGE

CHATTURANGGA: Breath out, keep elbows close to the body as you drop down towards the ﬂoor. If it’s too hard you can put your knees down. If you have strong arms and core hover in a low tricep push-up, keeping shoulders away from ears and engaging your shoulder blades down and back.

UPWARDS DOG URDVHA MUKHA SVANASANA: Breathe in and push your chest forward and up through your arms, allowing maximum extension of your spine. If too diﬃcult then keep elbows bent to whatever level feels comfortable. Keep elbows close to your sides. Activate the inside of your legs and tailbone long towards back of room to protect lower back.

DOWNWARDS DOG ADHO MUKHA SVANASANA: Breath out and push your tailbone to the back of the room, lengthening your spine to maximum. Keep your shoulders away from your ears so that the back of your neck lengthens. Maximum stretch of the spine – don’t worry if your heels don’t touch the ground.

RETURNING TO STANDING: From downwards dog there are many versions to get back to standing position. Some schools add a hop forwards. Some step forwards in a variety of ways. From here you would go based on your level of ability. In advanced practices they even jump into handstands and then ﬂoat back down gracefully to standing position.

How many times should you repeat it? Try first six then eight times then gradually increase as stamina and flexibility improve. Finish the practice with a relaxation in Savasana (lay down on your back flat on the floor) remain here for several minutes. PAGE

TrainR Right

Ryan Thomas Q&A

IS FOR GIRLS

Ryan Thomas, Club General Manager Fitness First Dubai Knowledge Village and XFit coach explains why more and more women are becoming switched on to XFit in their Tuest to achieve their Ʃtness goals SF: Many women have a misconception that lifting weights will make them bulky, what is the truth about resistance training/lifting weights for women? RT: The truth is, women that lift weights and consistently participate in regular resistance based movements develop leaner, harder and inﬁnitely more ‘shrink wrapped’ physiques than those that don’t. For the women out there that are worried about turning into a muscle monster overnight, please remember this very basic fact – it’s all down to testosterone. Men naturally have higher testosterone levels than women. Testosterone is the primary muscle-building hormone in the body. Since women have signiﬁcantly less of this hormone they cannot put on muscle mass as easily as men, which is wonderful ladies, because this means you can lift moderate and heavy weights, burn fat and sculpt the body the you’ve always wanted, without the concern of looking big. Even women who want to build bigger muscles and work extremely hard to bulk still build muscle mass at a fraction of the rate that men do. So stop worrying and start lifting!

the goal is to make you the ﬁttest, leanest, strongest and fastest you can be. You’ll be surprised how quickly this happens as well. You’ll see a big change physically after 90 days and mentally you’ll develop a diﬀerent focus and attitude to your training. You’ll learn to do things you never thought you could, things that might seem a little scary in the beginning but will easily become something you want to tackle and achieve, all you need to do is start.

SF: What kind of workouts take place in a typical XFit class and can women do all of these? RT: There’s no such thing as a typical XFit workout – our goal is to surprise you every day with something new, something that will challenge you and something that gets results. Workouts are based on High Intensity Functional/ Resistance/Cardio/Mobility training systems that vary movements for time or reps to make you work harder. There’s a progression and a plan for everyone that joins;

SF: Why should women give XFit a try? RT: Because they deserve to feel driven, lean, motivated, strong, changed, empowered and to gain a great sense of achievement in their ﬁtness journey.

SF: Have you noticed changes with the female members who attend XFit? RT: Yes, absolutely. I get to see our female members daily either through coaching them or training in classes with them, and they change weekly! If I see weekly changes and I see these members every day, then the level of physical change must be unbelievable to those that only see them once or twice a month. As mentioned previously, it usually takes around 90 days to see the ﬁrst major change but then after that you see something new and improved every week.

To try your ﬁrst XFit class, pop down to Fitness First Dubai Knowledge Village or call 044295744

www.facebook.com/xfitfitnessfirst

EXERCISES THAT HA WILL DEFINITELY HELP GIRLS! SQUAT PRESS/THRUSTER

Designed to hit your legs, butt, abs, shoulders and triceps this magic movement will change everything about what you don’t like and give you everything you will like about those “challenging areas” of your body!

CLEAN AND PRESS Blasts your major muscle groups, develops your legs, arms, back and abs.

DEADLIFT Hits your butt, legs and back.

DUMBBELL SNATCH Hits core, arms, butt and legs.

HORIZONTAL PLATE PRESS Develops triceps.

PLANK Targets core and glutes.

OVERHEAD LUNGE Great for your core, butt, legs and arms. PAGE PAGE

6 6

But if you had to quit, I will help you start over.

BY HISEM HAGRAS

Corporate Wellness Manager, Fitness First Middle East

BACK IN THE GAME Want to get back to the gym? For many this is probably much harder than it sounds. Taking a few weeks to ease back in gives everything time to re-adapt and, even if it’s frustrating in the short-term, it works much better in the long-term. Unless you are a competitive athlete with a fixed time frame to get back to high levels of training, there is almost nothing to be gained by pushing too hard, too fast and everything to be gained by being more patient. When returning to the gym after a break, you need to remember: – You’re probably not as strong as you were. – Your stamina has also been on a vacation ever since you left the gym. – With the exception of a few exercises you’re back to being a beginner. The following tips could help you start over: Have amnesia: Forget all about your speed and power from the end of last season – you’re officially starting over! Warming up: As you’ve been away from the gym for some time, the chances are that you won’t be as flexible as you were and your stamina will not be the same as it used to be. Therefore, do the following to warm up to make sure your body eases back in to training: – Start with a walk on the treadmill for about 15-20 minutes, gradually increasing the speed. – Stretch all major parts of the body including hamstrings, glutes, shoulders, back, quads calves, and more. – Start off with lighter weights so that your body can prepare itself for the heavier weights. Train by heart rate and feel, not pace and power: Monitoring your heart rate zones and your perceived exertion will be much more reliable (and less depressing) than watching your power or speed at first. Your power and pace will be lower than before and will fluctuate quite a bit in the beginning (hopefully improving quickly), whereas your heart rate zones stay fairly stable. It’s better that you start with lighter exercises including crunches, dumbbell flies, side flies, and more. Once you’ve loosened up, try other comparatively tougher exercises such as chest presses, dumbbell presses and leg presses. What this will do is prepare your muscles, tendons and ligaments for heavier lifting. It’ll also reduce the risk of any injury. Intense workout: This is the stage where you need to put in maximum energy to ensure that you reach the same level of fitness as you once had. Keep the notes of the number of sets and repetitions you could do on the first day of your comeback. Try beating those numbers the next day, along with increasing the weight that you are lifting. This practice will challenge you and put you on the right track of achieving the intended fitness level. Cool down: Most people expend all their energy lifting weights and performing various exercises and by the time they’re finished, they feel exhausted. That means they don’t have energy to cool themselves down with a 10-minute slow paced walk on the treadmill, which is essential. Make sure you leave enough energy to warm down. Do not procrastinate: Now that you know what to do and what not to, isn’t it time to hit the gym again with some passion and intensity? Remember all the reasons you started going to the gym for the first time, go back, and do your best. You’ll be at full speed again in no time.

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HYDRATE RIGHT Proper hydration is one of the most important aspects of healthy physical activity. Drinking the right amount of fluids before, during and after every physical activity is vital to providing your body the fluids it needs to perform properly. You should drink the right amount of fluids to enhance performance in training and competition while minimising risks for dehydration, over-hydration, and heat illness and injury. Drink at least 1 ½ – 2 litres per day; 2-3 cups before training, ½ –1 cup during the training, and 2-3 cups after training.

BEFORE TRAINING Look for options high in carbohydrates, adequate in protein and moderate in fat and ﬁbre. These foods are good choices for a pre-activity meal. You should eat a larger meal three or four hours before exercise. Closer to the activity, have a small snack such as fruit. This will give you the last-minute bump your body needs. 34 HOURS BEFORE: • Fruit and yogurt smoothie plus low fat granola bar • Oatmeal with brown sugar and skimmed milk • Turkey and cheese sandwich with vegetables plus one piece of fruit • Labneh sandwich with veggies and olives • 120g of chicken breast with grilled vegetables plus ½ a cup of fruit juice 30 MINUTES BEFORE: • One small piece of fruit • One small jam sandwich (Have with a sports drink or water.)

DURING TRAINING For low to moderate exercise of less than 60 minutes, water is the best option. For moderate to high intensity training or competitions, eat foods that are easy to digest and rich in carbohydrates to help you maintain energy levels throughout the game, race or event. Sports drinks and gels that contain carbohydrates and electrolytes can give you an added boost. • Banana • Bread or roll with jam or honey • Sports foods (gels, gummy chews) • Bite-sized pieces of low-fat granola or sports bars (Be sure to take on ﬂuids with carbohydrate gels or carbohydrate-rich foods to speed fuel transport to muscles.)

AFTER TRAINING After physical activity, your body may be lacking the energy and nutrients it needs to recover. It is important to replace carbohydrates, sodium and potassium that are lost during exercise. Protein may also be needed to aid in muscle repair. After a hard workout or taxing sporting event, be sure to have a nutrient-rich snack or meal within 15 minutes to an hour. MEALS: SNACKS: •

Smoothie made with yogurt and frozen berries

•

Whole wheat pita sandwich with turkey and veggies

•

Sports drink (carbohydrate, electrolyte, ﬂuid)

•

Rice bowl with beans, cheese and veggies

•

Sport bar(carbohydrate, protein)

•

Stir fry with lean steak, broccoli, bell peppers, carrots

•

Graham crackers with peanut butter

•

Grilled chicken breast with spinach and brown rice

•

Low-fat chocolate milk plus banana

REMEMBER TO STRIKE A BALANCE BETWEEN YOUR DAILY INTAKE AND PHYSICAL ACTIVITY, 70% EATING HEALTHY; 30% EXERCISE, TO ACHIEVE YOUR GOALS. PAGE

CORE FITNESS

24 HRS TO A SIX-PACK

They say Rome wasn’t built in a day and the same can be said for a solid six-pack, but if you maximize each hour in the day then you’ll be well on your way to building some rock-solid abs. It’s important to realise that to build a six-pack doesn’t mean crunches 24/7. Building your abs is more about the habits you keep when you’re not crunching and with that in mind here is a routine that will kick-start your road to a well-toned mid-section. 7:00am Get up Don’t use your hands to push yourself out of bed, instead tuck your chin into your chest and lift yourself out. Hold the position at the top of the curl for a couple of seconds to wake up the muscle ﬁbres in your abs. Great preparation for what lies ahead…

7:05am Stride out there A bit of belly fat is the only thing between you and a six-pack. A 45-minute run with longer strides targets the core and will help deﬁne the abs while the run will help burn oﬀ the excess fat.

8:15am Milky way

9:00am Raise your feet

Down 25ml of semi-skimmed milk to give your abs a boost. The whey protein begins building the muscle while casein maintains the process all day long.

Every time you pick up the phone in the oﬃce lift your feet oﬀ the ground and hold it until the conversation ends. Your abs are under constant tension as you talk.

CUT OUT & KEEP

11:00am Two’s the limit Make two wholegrain sandwiches with either tuna or peanut butter and eat one at 11am and one at 3pm to help stave oﬀ the temptation to have a snack at various points throughout the day.

11:00pm Last hurrah One minute side-plank on each side to end the day before sleep.

12:45pm Train your brain

8:00pm Calcium for the core

Rinse a carb drink around your mouth but don’t swallow to save 350 carlories and boost your workout. Your brain will sense it and trigger improved performance.

At meal time aim to eat a salad with sardines and watercress – two excellent sources of calcium. Increased levels of calcium intake lowers fat mass and overall weight.

13:00pm Circuit time 7:20pm Fire up the kettle Grab a 16-24kg kettlebell and swing it, two handed, up from between your legs until it’s at a 90-degree angle to your body. Then let it swing back between your legs and back and forth. This motion exerts a constant load on your abs, do it until exhaustion. Follow this with a quick cardio burst such as a game of squash or basketball to burn excess fat.

6:15pm Swing into action On your way home from the supermarket give the bags a light swing to focus some tension on your mid-section. The motion forces your body to stabilse itself against the swinging load.

Start with the Bicycle Crunch, move onto the Captain’s Chair and then Crunch on the exercise ball. Research and the San Diego State University found that these three movements move the abdominal muscles more than any others. Do between 10 and 20 controlled reps for each exercise with no rest in between. Repeat the circuit two or three times.

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Motivation! AFTER

BEFORE

LOVRAJ’S A BIG LOSER WITH FITNESS FIRST LOVRAJ LACHHIRAMANI LOST: 33kg

ECENTLY while I was cooling off after an intensive T.U.F.F workout, the instructor of the class, Elly Nunga, came to me and said: “Hey, I want you to write a testimonial for one of our magazines about how you managed to lose so much of weight and get fit.” Well, at that point in time, I just wanted to tell her that the reason for my losing so much fat can be summed up in three words – “Elly! Elly! Elly!” But I know she would want me to write more and so I will give an account that dates from November 2011 through to the present day. At the start of 2011 I undertook a tough one-year MBA programme at Oxford University in England. I earned a top class degree and a huge jump in my career but along with it I had gotten unhealthy thanks to a large intake of beer, ﬁsh and chips and chicken tikka masala. With the degree came and extra 21kg of fat. As a result by November that year I weighed 107kg and most of it was fat. When I got back to Dubai I joined Fitness First as a means to losing that weight and

started attending some GX classes. I felt that a good combination of classes would give me the right mix of weight training and intensive cardiovascular activity so for the ﬁrst six months I only went GX classes – predominantly Body Combat, Body Attack, Body Pump and a few RPM classes. Although I lost only 7kg during these ﬁrst six months (probably because I needed more weight training and much better control of my diet which I realised later) but because of doing these classes I increased my stamina and it made me disciplined. Perhaps more importantly though, the GX classes were fun and because you are doing it with so many people you are motivated because if it was just running on a treadmill then I really had better things to do! Because I did not lose much weight during these initial six months I knew I was doing something wrong and one day after a class Elly mentioned that if you gain more muscle it helps you lose fat faster and that’s when I increased my weight training. I started doing around 45 minutes of weight training

three times in a week and improved my diet as well. Improving the diet was important because I realised that what I was eating, and when I was eating it, aﬀected my body. The next seven months were fabulous as I lost 26kg so you can see that perseverance and good guidance were the key here. For the last two months, I have maintained the same weight. So in short – with discipline, perseverance and good guidance from a professional I think anybody can achieve the results that they are looking for. But the most important thing in all of this is that you should have fun while doing it. Fitness First has a lot of good resources – modern equipment, a spacious weight training area, great GX classes and above all fabulous GX instructors. I think Elly and Roehl are the best instructors in the gym. They are super ﬁt, they know their job very well, they are great motivators and great fun in their respective classes. Body Attack and T.U.F.F are my favourite classes and that is primarily because of Elly and Roehl.

PAGE

CELEBRITY FITNESS

BEYONCĂ&#x2030; has one of the most famous bodies in pop music and while her constant touring schedule, which sees her dance for around three hours each night, undoubtedly keeps her in great shape sheâ&#x20AC;&#x2122;s known to work out around ďŹ ve days a week too. Her training focusses on cardio, circuit training, interval training and ab work in conjunction with a healthy diet. Sheâ&#x20AC;&#x2122;s also a big fan of dumbells as the free range of motion they oďŹ&#x20AC;er allows her to work isolated muscle groups at the same time as strengthening her core.

BEYONCE WORKOUT WARM UP â&#x20AC;&#x201C; 5 mins BIKE â&#x20AC;&#x201C; 2 mins CRO22 3RAINER â&#x20AC;&#x201C; 2 mins Next do the following workout as a circuit â&#x20AC;&#x201C; as you develop, increase to two circuits, then finally three when you reach a good level of fitness. 5 reps bicep curls 5 reps triceps kick backs 5 reps dumbbell chest flies reps dumbbell lunges 5 reps Bosu ball squats with 5kg dumbbells 5 reps cable crosses If you still have energy finish with interval training on the treadmill or bike, 2 mins warm up at slow, steady pace then alternate between 2 seconds 9 â&#x20AC;&#x201C;maximum output and minute slow, steady pace for around minutes. On alternate days swap the dumbbell circuit for this ab circuit 5 reps bicycle crunches, 5 reps ab twists, minute plank 5 reps hanging leg raises Be sure to include at least one day of complete rest. PAGE

‫‪S P O R T & FI T NE S S‬‬

‫‪I SS UE 2 1‬‬

‫إليك مثال حدى خطط وجبات‬ ‫ ‬ ‫فيف سنت اليومية‪:‬‬ ‫ ‬ ‫ا فطار‬ ‫وجبة ‬ ‫ͱ‬ ‫ʹ‬ ‫ ‪ ǊÃñA B-¦ BkK¦ ¸¬ ¥ 4‬‬ ‫¦‪Ħ l¬ q ò‬‬ ‫˳ ‪Ġ Ãò¦ j ë ~A‬‬ ‫‪Ɣ‬‬ ‫ورذاذ بطعم الزبدة‪ ،‬وفاكهة طازجة مختلطة‪.‬‬ ‫ͻͲ‬ ‫˳ ‪ <, Ô Õ l¬ ^ò ¦ [ ò ¸¬ Õ ̅ ˰ ţ0Ô ^ò Ã1j‬‬ ‫‪#‬‬ ‫الج‪ %‬المبشور‪.‬‬ ‫من البيض المخفوق‪ .‬أضف ¼ كوب من ‪$‬‬ ‫وجبة الغذاء‬ ‫مسود )‪ ٦‬أونصة(‪ ،‬وأرز ‪#‬‬ ‫ب‪ ¾) 7‬كوب(‪ ،‬وفاصوليا سوداء‬ ‫روبيان ّ‬ ‫‪6‬‬ ‫كب>ة من‬ ‫)¼ كوب(‪ ،‬و½ كوب سبانخ ع‪ B‬البخار مع ‪ ٢‬ملعقة ‪6‬‬ ‫زيت الزيتون‪.‬‬ ‫وجبة العشاء‬ ‫تاكو ‪I‬‬ ‫ا‪J‬سماك‪:‬‬ ‫‪ ٦‬أوقية من سمك البلطي المشوي المتبل بالفلفل الحار )أي‬ ‫صغ>ة(‪،‬‬ ‫سمك أبيض آخر سيفي بالغرض(‪ ،‬وعجة ذرة )‪ ٣‬أقراص ‪6‬‬ ‫وورق خس )‪ ٢‬كوب(‪ ،‬و¼ ثمرة أفوكادو مقطعة إ\ ‪[Z‬ائح‪.‬‬ ‫وجبة خفيفة‬ ‫عص> مخلوط‪:‬‬ ‫‪6‬‬ ‫ل‪) %‬مغرفة واحدة(‪ ،‬و‪# $ ٪١‬‬ ‫بروت‪ %‬مصل ‪# $‬‬ ‫‪#6‬‬ ‫ل‪ %‬أو ثلج )‪ ٨‬أوقية(‪،‬‬ ‫وقطع فراولة كاملة )كوب واحد(‪ ،‬وموزة واحدة‪.‬‬ ‫بعد التمرينات‬ ‫وبروت‪ %‬مصل ‪# $‬‬ ‫‪#6‬‬ ‫‪Z‬‬ ‫ل‪ ١ ½) %‬مغرفة(‪.‬‬ ‫م‪g‬وب جاتوريد )‪ ١٦‬أوقية(‪،‬‬

‫‪٧٣‬‬

‫وجبة الغذاء‬

‫ا‪J‬فطار‬ ‫وجبة ‪h‬‬

‫وجبة العشاء‬

SPORT&FITNESS

٧٦

ISSUE 21

I SS UE 2 1

٢٠٠٣ ً

S P O R T & FI T NE S S

Get Rich or Die Trying" High All The Time

ً ُ

٥٠٠

ً ً ً

ُ ً ً ً

ً ً

ً ّ ً ٥٠ Formula ُ ُ ً ً

ً ّ

٥٠ Formula

٧٧

‫‪٧٨‬‬

‫ً‬ ‫ً‬ ‫‪ً ٥١‬‬

‫‪٣٩‬‬ ‫ً‬

‫ٍ‬ ‫‪٢٠‬‬

‫ً‬ ‫ً‬ ‫ً‬ ‫ُ‬

‫‪١٨‬‬

‫ً‬

‫ُ‬

‫‪٢٠‬‬

‫ً‬

‫ً‬ ‫‪١٩‬‬

‫ٍ‬

‫ُ‬

‫‪00:06 2013/08/19‬‬

‫‪092234788‬‬

‫" شك أننا نسعى لتقديم خدمة ‬ ‫متم ة للعم ء‬ ‫‪ 2‬‬ ‫المعاي ‪,‬‬ ‫ً‬ ‫ع‪0‬‬ ‫وفقًا ‬ ‫إضافة‬ ‫ال‪ /‬تشتهر بها السلسلة‪.‬‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫‪,‬‬ ‫إ= توضيح إس اتيجية التوسع المناطق الرئيسية‬ ‫ذات أع‪ 0‬مستوى من الطلب‪ ،‬يؤكد افتتاح النادي‬ ‫بالفج ة ع‪ , 0‬‬ ‫ال امنا بزيادة مستويات اللياقة هذا‬ ‫ ‬ ‫العالم"‪.‬‬

‫‪www.fitnessfirst-me.com‬‬

‫‪Pages_21-15_Issue21.indd 8‬‬

‫‪٧٩‬‬

‫افتتاح ملحق جديد للسيدات <فقط‬ ‫وحمام سباحة بطول ‪? ٢٥‬‬ ‫م@ا ;= نادي‬ ‫ً‬ ‫مردف ?‬ ‫سي‪? O‬‬ ‫سن@‬ ‫;‬ ‫ ‬ ‫ ‬ ‫!‬

‫يواصل فيتنس ‪$‬ف‪%‬ست ال"ق ا وسط تأدية رسالته‪ ،‬وهي تزويد ا عضاء والزوار بأفضل‬ ‫‪0‬‬ ‫م‪%‬ا وملحق‬ ‫المنشآت وأجواء الراحة ? ‪ @$‬ظل افتتاح حمام سباحة خاص‬ ‫مغطى بطول ‪ً ٢٥‬‬ ‫ً‬ ‫سي‪0 H‬‬ ‫‪0‬‬ ‫سن‪.%‬‬ ‫جديد للسيدات فقط ? ‪ @$‬نادي‬ ‫مردف ‪$‬‬ ‫يزود حمام السباحة المغطى ‬ ‫ا عضاء بمساحة مثالية لتجديد مستويات الطاقة والحيوية‬ ‫بعد جلسات التدريب النشط أو ممارسة تدريبات تماسك الجسم وقوة تحمله‪ .‬وللمرة‬ ‫ ?‬ ‫ا ماراتية من فيتنس ‪$‬ف‪%‬ست يتوفر حمام السباحة للرجال‪ ،‬إ‪ V‬جانب‬ ‫ا و‪ @$ V‬الشبكة ‪Y‬‬ ‫تحديد أوقات منفصلة للسيدات‪ .‬وهو مج `هز كذلك بغرف فاخرة ومنفصلة لتبديل الم[بس‬ ‫والساونا وغرف البخار ومناطق ‪0‬‬ ‫ل[س‪%‬خاء‪.‬‬ ‫?‬ ‫سي‪0 H‬‬ ‫‪0‬‬ ‫سن‪%‬‬ ‫بجوار حمام السباحة‪ ،‬يقع القسم الجديد المخصص للسيدات ‪ @$‬مردف ‪$‬‬ ‫الشخ‪ .k‬وقد تم تصميم المكان ع‪ h‬الطراز‬ ‫ويضم جيمنازيوم وستديو للتدريب‬ ‫المعا‪ l‬ل[‪Y‬يحاء بالقوة من خ[ل استخدام ‪ $‬‬ ‫ا جهزة المبتكرة‪.‬‬ ‫التجه‪%‬ات منطقة مخصصة لرفع ‬ ‫‪?$‬‬ ‫ا ثقال الحرة إ‪V‬‬ ‫يضم الجيمنازيوم المزود بأحدث‬ ‫?‬ ‫‪?$‬‬ ‫التجه‪%‬ات لرياضات الكارديو أو زيادة معدل ‪l‬بات القلب من يف سكيب‬ ‫جانب أحدث‬ ‫ ‬ ‫الس‪ %‬ال"يع أو ركوب‬ ‫وهي مزودة بشاشات تلفزيون فردية تسمح ل[عضاء بالجري أو ‪$‬‬ ‫الدراجات ?@ مقاصد أح[مهم من جميع أنحاء العالم‪ .‬سواء ‪0‬‬ ‫اخ‪%‬ت ركوب دراجة ? ‪ @$‬كول‬ ‫‪$‬‬ ‫ماونت‪ %‬بكاليفورنيا‪ ،‬تساعد ‬ ‫ا جهزة المتكاملة @?‬ ‫?‬ ‫? ‪0‬‬ ‫??‬ ‫ن‪H‬‬ ‫دي ‬ ‫‪$‬‬ ‫‪$‬‬ ‫كولومب‪ @$ %‬فرنسا أو الجري ‪ @$‬تر ‪$‬‬ ‫التحكم ? ‪ @$‬عوامل مثل المقاومة والميل و‪u‬عة الفيديو لت[ئم متطلبات العضو بما يمنحه‬ ‫مث‪%‬ة وع‪ h‬قدر من الصعوبة‪.‬‬ ‫‪0‬ف‪%‬ة تدريب ‪$‬‬ ‫?‬ ‫الشخ‪ @$ k‬القسم المخصص للسيدات فقط‪ ،‬فهو مجهز بنظام‬ ‫أما ستديو التدريب‬ ‫‪$‬‬ ‫ ‬ ‫والفعال ويسمح ل[عضاء باختيار أساليب تدريب‬ ‫تدريب كويناكس الجديد والمبتكر ّ‬ ‫الوظائف والتعليق والتدريبات المتكررة‪ ،‬ويتوفر هذا النظام ح‪x‬يًا ? ‪ @$‬فيتنس ‪$‬ف‪%‬ست‬ ‫سي‪0 H‬‬ ‫‪0‬‬ ‫سن‪.%‬‬ ‫مردف ‪$‬‬ ‫لمزيد من التفاصيل‪ ،‬اتصل ع هاتف رقم ‪ ،(٦٣٧٧ ٣٤٨)FITNESS ٨٠٠‬أو تفضل بزيارة ‪ www.fitnessfirst-me.com‬أو زيارة صفحتنا ع ‪Facebookhttp://www.facebook.com/fitnessfirstme‬‬

‫‪٨٠‬‬

‫ ‬ ‫ ‬ ‫سي ‬ ‫إط'ق ا‪%‬بتكار الجديد للتدريب الجماعي "تاف بروتكت" نادي موتور ‬ ‫ال‪.‬ق *‬ ‫أطلقت فيتنس ‪/‬ف‪0‬ست ‪-‬‬ ‫مؤخرا أحدث فصل تدريب مبتكر للمجموعات باسم "تاف بروتكت"‪.‬‬ ‫ا‪+‬وسط‬ ‫ً‬ ‫*‬ ‫*‬ ‫سا‪ D‬إ‪ +‬أن وجه ا‪+‬خت‪A‬ف ا‪+‬برز هو أنه برنامج لياقة للفنون القتالية المختلطة‪.‬‬ ‫يشبه "تاف بروتكت" برنامج "تاف" ا‪/ +‬‬ ‫ينطوي الفصل ع‪ S‬حركات من الفنون القتالية بأكياس الم‪A‬كمة ويُعقد ‪ K/ J‬حلقة للم‪A‬كمة الحرة ‪ K/ J‬الدور العلوي من نادي‬ ‫‪T‬‬ ‫سي‪.U‬‬ ‫فيتنس ‪/‬ف‪0‬ست موتور ‪/‬‬ ‫*‬ ‫‪J‬‬ ‫ينصب ‪J /‬‬ ‫ترك‪ 0‬فصل التدريب الجماعي المبتكر ع‪ S‬آليات الدفاع عن النفس‪ ،‬ويساعد ا‪+‬عضاء ع‪ S‬زيادة ثقتهم ‪ K/‬قدرتهم‬ ‫شموليا للفنون القتالية‪ ،‬ولذلك‪ ،‬إذا‬ ‫تدريبا‬ ‫ع‪ S‬الدفاع عن النفس عند مواجهة موقف ‪/‬‬ ‫ً‬ ‫خط‪ .0‬ومع ذلك‪ + ،‬يقدم الفصل ً‬ ‫كنت ترغب ‪ K/ J‬أن تصبح بط‪ ً A‬مثل بروس ‪ ،h/‬فسيلزمك إجراء المزيد من الدراسة!‬ ‫*‬ ‫‪J‬‬ ‫تغي‪0‬ا بسيطًا ع‪ S‬جلسات‬ ‫ص‪ً / S‬‬ ‫أدخل ناثان براون‪ ،‬مدير التدريب الجماعي ‪ K/‬فيتنس ‪/‬ف‪0‬ست ومؤسس فصل "تاف" ا‪/ +‬‬ ‫‪J/‬‬ ‫عت‪‘ 0‬تاف بروتكت’‬ ‫الوت‪0‬ة من خ‪A‬ل تشجيع العمل الجماعي ‪ K/ J‬الفصول‬ ‫لتحف‪ 0‬الجميع كفريق‪ .‬وقال‪" :‬يُ ‪o‬‬ ‫التدريب ‪s‬يعة ‪/‬‬ ‫تدريبا مكثفًا يعزز مستويات اللياقة *‬ ‫ل‪A‬فراد‪ .‬ونحن ع‪ S‬ثقة من أن منهجنا الذي يتضمن إنشاء الفرق والعمل مع ‪s-‬يك‬ ‫ً‬ ‫للمشارك‪ v‬لدعم كل منهما ‪u‬‬ ‫‪J/‬‬ ‫ا‪+‬خر لتحقيق أهداف اللياقة الشخصية"‪.‬‬ ‫أيضا حاف ًزا‬ ‫يمثل ً‬ ‫مطلوب من *‬ ‫ا‪+‬عضاء الذين يرغبون ‪T KJ‬‬ ‫ا‪+‬ش‪0‬اك ‪ K/ J‬جلسات "تاف بروتكت" قفازان يُنصح باستخدامهما ‪ K/ J‬التدريب‪.‬‬ ‫‪/‬‬ ‫لمزيد من التفاصيل‪ ،‬اتصل ع‪ S‬هاتف رقم ‪ ،(٦٣٧٧ ٣٤٨)FITNESS ٨٠٠‬أو تفضل بزيارة ‪ www.fitnessfirst-me.com‬أو زيارة صفحتنا ع‪S‬‬ ‫‪Facebookhttp://www.facebook.com/fitnessfirstme‬‬

‫فيتنس ف‪0‬ست تقدم كويناكس و‪%‬يف سكيب‬

‫تشهد ا‪+‬بتكارات الجديدة الرائعة المقدمة *‬ ‫ل‪A‬عضاء ‪ K/ J‬جميع أنحاء المنطقة ع‪ S‬تواصل‬ ‫*‬ ‫‪JT‬‬ ‫ال‪0‬ام فيتنس ‪/‬ف‪0‬ست ‪-‬‬ ‫بتوف‪ 0‬تجربة تدريب مثمرة وذات كفاءة من خ‪A‬ل‬ ‫ال‪.‬ق ا‪+‬وسط ‪/‬‬ ‫‪J‬‬ ‫مم‪0‬ين ‪ -‬كويناكس و‪+‬يف سكيب‪.‬‬ ‫استحداث نظامي تدريب جديدين ‪/‬‬ ‫كويناكس‪ ،‬نشأ وتم إنتاجه ‪ K/ J‬إيطاليا‪ ،‬وقد تم تصميمه لتحقيق أق استفادة من المساحة‬ ‫للتكيف مع ا‪+‬تجاهات الجديدة للتدريب‪ ،‬بما ‪ K/ J‬ذلك‬ ‫داخل الجيمنازيوم‪ .‬ويتم تصنيعه ‬ ‫تدريبات التعليق وتدريبات الوظائف‪ .‬بفضل كويناكس‪ ،‬يصبح كل ‪-‬‬ ‫‪D‬ء حولك ‪ -‬بما ‪ K/ J‬ذلك‬ ‫‪/‬‬ ‫الجدران *‬ ‫وا‪+‬رضيات والسقف ‪ -‬جز ًءا من المعدات لمزيد من اللياقة ل‪A‬ستمتاع بحياتك‪.‬‬ ‫‪+‬يف سكيب‪ ،‬جزء من ‪+‬يف فيتنس‪ ،‬ويزود عشاق ركوب الدراجات بتجربة تجعل التدريبات‬ ‫‪T‬‬ ‫‪T‬‬ ‫إنتيغر¡ بشاشات تلفزيون قابلة ‪T‬‬ ‫لل‪0‬كيب تسمح لك باختيار‬ ‫تأ¡ سلسلة‬ ‫‪/‬‬ ‫تنبض بالحياة‪/ .‬‬ ‫مجموعة متنوعة من المناظر الطبيعة حسب تفضيلك‪ .‬يقدم ‪+‬يف سكيب كذلك تدريبات‬ ‫للس‪ 0‬ال‪.‬يع والجري وركوب الدراجات خ‪A‬ل مواقع جغرافية‬ ‫ح‪£‬ية تفاعلية عالية الدقة ‪/‬‬ ‫شه‪0‬ة حول العالم باستخدام سلسلة اليفايشن مع ديسكفر تابلت كونسول‪ .‬يتحكم الجهاز‬ ‫‪/‬‬ ‫المدمج ‪ KJ‬ال‪.‬عة والفيديو ‪J‬‬ ‫ويحا‪ ¤‬المقاومة أو‬ ‫بل‬ ‫الجري‪،‬‬ ‫‪s‬عة‬ ‫زيادة‬ ‫عند‬ ‫نفسه‬ ‫الوقت‬ ‫‪K‬‬ ‫‪/‬‬ ‫‪/‬‬ ‫‪/‬‬ ‫الميل بمختلف التضاريس‪.‬‬ ‫هكذا تصبح التدريبات قمة المتعة والمرح!‬ ‫الصور‪http://queenax.com/en/index.php/area_download :‬‬

‫رابط الفيديو‪:‬‬

‫‪00:06 2013/08/19‬‬

‫‪http://www.youtube.com/watch?v=afTmdlL0NZA‬‬