Our
Team CEO: Ahmed Mattar
Managing Partner: Khaled Hashish
Editor-in-Chief: Ahmed Abou Ziada Managing Director: Imz Khattab Senior Editor: Gina Grant
Sales & Marketing Manager: Lamya El Dessouky Sales & Marketing: Mostafa Mourad, Diaa Sherif Marketing Consultant: Khaled Rasmy Graphic Design: Identity Advertising Executive Art Director: Omar Saraya
Senior Graphic Designer: Mohamed Wagih Studio Manager: Ahmed Safety
Contributors: Farida Fakher, Nihad Fottouh Photography: Khaled Fadda
Accounting Manager: Essam Refaie Accountant: Mahmoud Sadek
Office Manager: Mariam Wilson Distribution: Dispatch
Printing: IPH (International Printing House) This magazine is created and owned by Mediology. This magazine is not for sale. All rights reserved. Reproduction in any form is strictly prohibited without prior consent from the publisher. We welcome your comments at editor@thecoach-eg.com For advertising inquiries: advertising@thecoach-eg.com Telephone: 02 33 054 025 Mobile: 01006100099 / 01202228079 advertising@thecoach-eg.com
Powered by
Trainers workout attire courtesy of
Winter has announced its arrival with the sudden chill in the air and the grey skies. We’ve all unpacked the sweaters, coats and boots in preparation to layer up for this weather. Unfortunately, winter comes with more than wool layers. Whether we like to admit it or not, most of us tend to stack up some weight, a bit of a fat layer, and aren’t too keen on maintaining the perfect body during the cold months. It’s not uncommon to hear someone saying “I’m off season now”. I’m not really sure, but this seems like a pure Egyptian invention to me. Why are you off though? We, The Coach team, understand the amount of effort everyone exerts at the gym, and if they’re not going to flaunt the results they might as well pull it down a notch, to have the energy to burn steel when March comes around. Yet, we still believe that your idea about going to the gym should revolve around maintaining your fitness, health, and your wellbeing not only your dream shape, and that’s exactly the ideology we’ll try to promote and enhance. Realistically speaking, we cannot change a “culture” through an issue, yet, we can help you go through your off season with the least damage, so at least you don’t need to start from scratch and exhaust yourself when spring starts showing up. This issue we’ll tell you how you can substitute your favorite fatty food, with a similar meal that doesn’t contain that much fat or calories, how to maintain the shape you’ve worked so hard for, what kind of supplements you should take in this phase, and the latest gadgets that can help you track your performance are all on the pages of this issue to make your “off season” go by as smooth as possible. I would like to thank everyone who gave us feedback on our last issue whether regarding the content, the layout, and the suggestions for new sections and topics. I hope this issue meets your needs even more than the last, and less the next one. We are always aiming to improve, so keep your comments coming. You can reach us on editor@thecoach.com to give us your feedback.
Fitness
Build Your Back 6 Shoulders Of Steel 10 Booty Workout 14 Personal Trainer 18 Workout log 27 Interview With Bodybuilding World Champions 34
Featured Member Dr.Karim Guindi 32
Celebrity Secrets The Many Bodies Of Christian Bale 36
Classes Hatha Yoga 40
Alternative Sport Kite Surfing 44
Survey
What is Sexy ? 26
Nutrition
Keep The Weight Off 48 Weight Loss: A Daily Diet for Men And Women 52 Recipes: Meal Makeovers 54
Supplement Review The Truth About Protein Shakes 58
Wellbeing
Back to nature: Relaxing Drinks 62
Beauty & Style Protect Your Skin Winter 70
Technology & More The Latest Fitness Gadgets 70 The Yoga Playlist 76 Engines: Mercedes-Benz SL 78
Cover & article design by Omar Saraya 4
GOLD’S GYM
SHOULDERS
To really show off those arms gentlemen, you need to have a great pair of shoulders to hang them off. The key is to ensure the shoulder girdle is strong enough to build those shoulders on and to balance your workout between front, medial and rear deltoids. Your shoulders act as stabilizers for all your upper body moves, so strengthening the joint should be your first focus. This will give you the base needed for more advanced exercises. The great thing about these moves is that the stronger you get, the harder you can make them
6
FITNESS
What to Do Work this routine once or twice a week into your upper body workout. Body weight supersets for the shoulders are a great way to develop pure strength. Body-Weight Shoulder Workout Always secure your shoulders by drawing them away from the ears, throughout each exercise. The Warm-up (5 minutes) Perform 10 repetitions of each exercise. Perform 2 circuits. Raise and Flex: Lift the arms to the side to shoulder height, bring the arms forward keeping the arms straight. Open the arms back out and return back to start position. Raise and Extend: Lift the arms straight up in front of the body, open arms out to the side, keeping the arms straight. Bring the arms back to the front and return to start position. Reverse Swallow: Hinge at tvhe hips, back long and parallel to the floor, knees soft. Lift the arms out to the side, palms down. Keeping shoulders down, reach arms forward, pause. Open the arms back out to the side and return to the start position. The Workout (20 minutes) Perform 8 - 10 repetitions of each exercise, in each superset, and then take a 60-second rest. Complete all the supersets before starting again from the beginning. Complete 2 – 3 circuits. Superset 1 Decline Push Ups:
THE COACH
DECEMBER 2012
7
GOLD’S GYM Put your feet on a bench, hands on the floor, shoulders down, abs, glutes and quads tight, straight line from the head to the feet. Bend the elbows and push the ground away as you return to the start position. The decline position puts more stress on your shoulders than a regular push up. Reverse Push Up (wide grip):
Side Plank: Come on to your right side, knees slightly bent, top foot forward on the floor, shoulders down, right hand under the shoulder. Lift up leading with the hips so you form a straight line from head to toes. Hold for 10 – 30 seconds. Repeat on the left side. Holding in this position forces the shoulder to stabilize the body, while strengthening the small muscles around the joint.
Set the bar on a Smith Machine at hip height. Hold the bar with a pronated grip (palms down), and walk the hands out wide. Step forward so you are hanging from the bar, shoulders just behind or under the hands and legs out, knees bent or straight. Pull the chest up towards the bar, so the elbows come in line with the shoulders and the hands form a straight line to the elbow. Focus on pulling through the rear deltoids. Return to start position.
Superset 3 Dips: Grab the handles on a Dip Machine, straighten the arms, draw the shoulders down and tighten the abs. Lower the body until the hands are at chest level. Pause, then push straight back up to the start position. To put more positive stress and target the shoulders, lean forward as much as possible.
Superset 2 Pike Push Up: Start in a decline push up and gradually walk the hands back towards the bench. You are aiming to have the hips lifted as high as possible and the head between the arms. Bend the elbows and press directly back up away from the floor. The higher the hips, the more you use the shoulders to push away from the floor.
Shoulder Shift: Come into a regular push up position, hands under the shoulders, feet hip width apart, shoulders down, abs, glutes and quads tight, straight line from the head to the feet. Keeping arms straight, shift the body weight slowly forward and then return to the start position. Shifting the weight forwards and back in this position is a dynamic way to strengthen the stabilizers around the joint. Ensure the shoulders are away from the ears throughout the exercise.
8
GOLD’S GYM
K C A B R U O Y D L I U B REP BY RE
P
10
FITNESS
By Gina Grant, Vice President Gold’s Gym, Fitness & Education
Everyone wants a good looking back and you’ll often see guys in the gym bashing their lats into submission. But, just how much do you know about your back? The more you know, the better equipped you are to get that much sought after flying “V”. The back contains two postural muscles, the trapezius and the lumbar spine (lower back), and so the stronger your back the better you can function throughout the day. Bearing the weight of your limbs and being a part of almost every movement you make, your back is constantly working all day long.
•Face the pull up machine and with palms down, grab the bar, preferably at different levels (think rock climbing), as this challenges your back more than a regular, balanced grip •Pull up until your chest is level with the bar •Lower down slowly to the start position
Back Anatomy Breakdown
You need to work every angle and joint action to develop balance and symmetry. Erector Spinae: Known as the lower back, this muscle group is responsible for back extension. Latissimus Dorsi: The “lats” are the biggest muscle of the back, running from underneath the armpit, down the spine and ribs, connecting at the top of the glutes. They are responsible for all your pulling movements, which include shoulder extension and adduction.
Barbell Bent Over Rows
Rhomboids: These are basically in between your shoulder blades and they perform retraction and downward rotation of the scapula.
•Holding the barbell, with your palms facing up, stand with the feet hip width apart.
Trapezius: The big triangle in your back starting at the base of your neck, right down your spine and connecting at the glutes.
•Bend your knees, push your glutes back and lower the bar so it’s positioned underneath your chest, with your torso almost parallel to the floor
Best of the Basics for the Advanced
No muscle works entirely alone; there’s always another one assisting the movement. Therefore, intelligent training is needed to ensure you’re not fatiguing muscles that you’ll need later; choose the order of your workout wisely. With all these exercises think about lengthening your spine to get the most out of each rep: Long neck and back, shoulders down, core tight, smooth movement.
Pull Ups (asymmetrical wide grip)
•Initiate the movement in your rhomboids and use all your back muscles to swiftly draw the bar up to the base of your ribs. Squeeze at the top and keep the elbows tight to your body. •Lower down to the start position FYI: Many people make the mistake of drawing the bar up by using the biceps, which cannot lift nearly as much as your back. The movement looks the same because the bar comes up, but it’s your back muscles that must pull and come together before the elbows bend. Keep the back straight – if your back rounds, you run the risk of injury.
Single Arm Dumbbell Row (unsupported)
•Holding a dumbbell, with your palm facing inwards, stand with the feet hip width apart
THE COACH
DECEMBER 2012
11
GOLD’S GYM •Bend your knees, push your glutes back and lower your torso almost parallel to the floor, arm extended with the dumbbell straight under your shoulder •Wrap your other arm around your core to remind you to keep the abs switched on •Keeping the shoulders straight, press the dumbbell towards the floor, creating dynamic tension •Initiate the movement in your lats and pull the arm up, bending the elbow at the last moment to pull through and touch your ribs with the dumbbell
•Keeping your back straight and lifted, push through your glutes and legs, stand up straight, keeping your arms extended and the bar next to your body •Squeeze the whole back of your body at the top •Lower with control down to the start position FYI: This is a very advanced movement. Every muscle of the body is working, with your back as the primary stabilizer, so it must be executed perfectly.
•Lower with control down to the start position FYI: This exercise is commonly done kneeling on a bench, which is a great starting point. Unsupported is advanced, as you are forced to recruit all the muscles in your body to help in stabilization, making it a much more challenging exercise; it’s not always more weight that gets better results. Avoid throwing the weight and letting the arm fall down towards the ground on the return movement.
Barbell Shrugs
Lumbar Flexion Extension
•Face the free-standing hyperextension equipment •Lower the pad so it’s just under your hip flexors •Position yourself on the pad and lower your torso parallel to the ground •Without moving up and down (which is the usual way), flex the lower spine as if you are trying to do a crunch, pull the abs in tight
•Use the squat rack and set the bar at thigh height •Palms down, pick up the weight and stand tall •Shrug your shoulders right up to your ears and pause for a second at the top •Lower with control down to the start position
•Without moving up and down, extend the spine as if you are trying to arch the lower back •Perform the required reps and put your hands on the handles for support to come out of the position FYI: Once you can do this perfectly with just your body weight, hold a plate across your chest for a real challenge.
THE WORKOUT
Warm up with some pushups, even grip pull ups and do the first 2 sets of the Barbell Deadlift with warm up weight. LEVEL
EXERCISE
REPETITIONS
SETS
Barbell Deadlifts
6
4
(asymmetrical wide grip)
15 – 20 each side
2 each side
Barbell Bent Over Rows
6–8
3
Single Arm Dumbbell Row
6–8
3
Barbell Shrugs
8
3
Lumbar Flexion Extension
10 – 12
2
Pull Ups
Barbell Deadlifts
•Stand feet hip to shoulder width apart, with the bar at your feet •Bend your knees, keeping your chest lifted and reach for the bar, hands in opposition (one palm down, one palm up, gives a better grip and you’ll lift more weight)
12
ADVANCED
(unsupported)
GOLD’S GYM
Be (pun intended!)
Build-Your-Booty
WORKOUT
Ladies – we all like to glance in the mirror as we leave the room and take a peek from behind! However, it’s not all about how you look; your glutes are one of your postural muscles and that means they help support your body while you’re standing, keeping you properly aligned. Unfortunately, we spend a lot of time sitting in the modern world, so our glutes don’t get the non-exercise activity they need to fire them up and keep them tight. So, spend a little dedicated time on them each week and feel good about how you look as you leave the room behind you. 14
FITNESS
Supersets are a great way to build strength and burn calories, making them a timesaving way to train. As two exercises are performed one after the other, with no rest in between, you get a cardio edge to your musclebuilding workout. What to Do Do this work out twice a week to give your glutes the attention they need. Taking just 25 minutes maximum, the superset format will strengthen and kill calories, stripping off fat with every squeeze. By lifting your own body weight, you’ll be shaping your glutes, without worrying about the bulk. The Warm-up (5 minutes) Perform 20 repetitions of each move continuously. Repeat the warm-up twice. Single Knee Lifts: Lift the right knee, then the left as high as possible, keeping the chest lifted and the upper body still. Right, then left knee = 1 repetition. Bench Squats: Stand with feet hip width apart and sit on the bench behind. Stand up straight away and squeeze the glutes as you standing, staying strong in the core. Standing Hip Abduction: Stand tall with your weight on your left leg. Keeping the knee facing forward, lift the right leg away from the body, then return to center without putting it on the floor. Repeat on the left side.
THE COACH
DECEMBER 2012
15
GOLD’S GYM The Workout (10 – 20 minutes)
Plank w/Knee Kiss:
Perform 12 – 15 repetitions of each exercise, in each superset, and then take a 30-second rest. Complete all the supersets before starting again from the beginning. Start out by completing two circuits, gradually building up to four circuits.
. Come onto the forearms, legs out behind, . form a straight line from head to heels. . Be careful not to drop the hips. . Draw the shoulders away from the ears, squeeze the glutes tight and pull the abs in away from the floor. . Keep alignment, bend the right knee and gently touch the floor, then straighten the leg. . Repeat on the right side. Right, then left = 1 repetition.
Superset 1 Rotational Lunges:
Superset 3 Single Leg Hip Lifts: . Stand tall, shoulders down, abs tight. . Inhale and step the left leg forward, lift the back heel and bend both knees. Keep the front heel down, back heel up. . Rotate at the waist, take the arms over to one side, and keep the hips and knees facing forward. . Push through the front heel and return to the standing position. . Repeat on the right side. Right, then left = 1 repetition. Standing Hip Extension:
. Lie with your knees bent, feet flat on the floor, abs tight. . Extend the right leg so both thighs are parallel and bring the toes towards the shin. . Push through the left heel and lift the hips until the body forms a straight line from shoulders to knees. . Keep the thighs parallel, lower the hips so they just touch the floor and lift again. . Squeeze the glutes tight. . Repeat with the left leg lifted.
Stand tall, abs tight. Lean slightly forward from the hip joint. . Lift the right leg behind you, squeeze your right glute tightly as you do. . Return to center without touching the floor. . Repeat on the left side. Superset 2 Step Ups: . Stand in front of a bench that is shin to knee height. . Step up on the right foot, push through the heel and straighten the knee. . Step the left leg onto the bench, step off with the right followed by the left. . Keep the body long, lengthen through the spine throughout the exercise. . Repeat right leg leading, then left leg leading.
16
Lateral Leg Circles: . Lie on your right side, thighs parallel, bottom leg bent behind, head . laid down on the bottom arm. . Stack the shoulders and draw the abs in tight. . Lift the top leg so the foot is the same height as the hip. . Move the top leg back, draw small circles in the air, and squeeze the glutes throughout.
FITNESS
THE COACH
DECEMBER 2012
17
GOLD’S GYM
Workout OF THE
Fitness Manager and Personal Trainer for Gold’s Gym / Vodafone Smart Village, Marian Ibrahim shows you just how a few simple moves can get you sculpted arms in just 20 minutes. Put this into your regular workout, or fit it in before your cardio. Either way, you want to make sure you train your triceps 3-times a week for super, sleek results.
Bat-wings, kimonos, flabby arms – whatever name you give them, it’s tough to get those arms looking tight. Triceps are a hard muscle to trigger and they’re not used so much in our day-to-day living like our biceps are, so they need a little extra attention.
Picture 3 Exhale and press firmly through the arms, using the muscles in the chest, returning to the start position.
Tricep Push Ups on Knees Exercise name: Pushups – Narrow position Target area: Triceps with Chest Picture 1 Kneel on all fours. Hands are directly under your shoulders, knees behind hips. Create a diagonal line from your head to your knees. Fingers pointing forwards, shoulders down, head extended from the spine, core braced, and glutes tight. 3
Exercise name: EZ Bar Tri Press Target area: Triceps Picture 1 Lay on your back, feet up on a bench. Hold the EZ bar, arms straight, hands over shoulders, shoulders down, abs tight.
1
Picture 2 Inhale and bend the elbows so they are pointing to the wall behind you and the upper arms are parallel to the floor. Keep the core and glutes tight, and avoid sinking in the lower back. If you can’t get all the way down, just go as low as you can with perfect form.
1
Picture 2 Inhale and keeping the shoulders stable, bend the elbows ensuring they stay facing forwards and the forearm is parallel to the floor.
2
18
2
PERSONAL TRAINER
Picture 3 Exhale, keep the elbows stable and press the bar back to the start position.
Exercise name: Cable Triceps Push Down Target area: Triceps Picture 1 Stand facing the machine and stand with your feet hip width apart. Feet can be staggered (as shown) or in a regular standing position. Lean slightly forward from the hips, keeping the spine long, shoulders down, elbows at the side of the body and abs tight. Picture 2 Exhale and press the handle towards the floor, making sure the elbows don’t move from their position.
3
Picture 3 Inhale and return to the start position.
Exercise name: Dumbbell French Curl - Single Arm Target area: Triceps Picture 1 Lay on your back, feet up on a bench. Hold the dumbbell in the right hand, arm straight, hand directly above shoulder, shoulder down, abs tight. Place the left hand across the abs to remind you to tighten the core.
1
1
Picture 2 Inhale and keeping the shoulders stable, bend the elbow ensuring it stays facing forwards and the forearm is parallel to the floor.
2
3
Exercise name: Bench Dips Target area: Triceps Picture 1 Sit on a bench, hands next to your hips, your feet on a bench in front of you a comfortable distance away. Lift yourself off the bench, keeping your shoulders down and back, abs tight.
2 1
Picture 3 Exhale, keep the elbow stable and press the dumbbell back to the start position.
Picture 2 inhale and bend the elbows so the hips move towards the floor. Keep the chest lifted, shoulders back and abs tight.
3
2
THE COACH
DECEMBER 2012
19
GOLD’S GYM Picture 3 Exhale, push through the hands and return to the start position.
Picture 2 Inhale and bend the elbows so they are pointing to the wall behind you and the upper arm is parallel to the floor. Keep the core and glutes tight; avoid sinking in the lower back. If you can’t get all the way down, just go as low as you can with perfect form. Remember to keep the core switched on. Any stress in the lower back, put the feet on the floor and perform a regular push up.
3
THE TRICEP WORKOUT Complete all exercises of each set before moving on to the next. Do 20 seconds of core work in between each set. When you’ve finished your workout, you’ll have blasted your triceps and your core. That’s great time management!
2
Weights: choose a weight where the last 2 – 3 reps are challenging. Picture 3 Exhale and press firmly through the arms, using the muscles in the chest, returning to the start position.
Personal Trainer: Abdel Rahman Mamdouh Location: Gold’s Gym, Nile Want to build a great chest? Let Nile Personal Trainer, Abdel Rahman Magdi show you how it’s done. When you’re working the chest, the triceps are always giving you a helping hand, so make sure they are rested if you’re going to train your chest. We’ve also added a couple of core moves on the end of the workout, where it takes strength just to hold the position. Having a strong chest will help stabilize the body to maintain perfect form.
Exercise name: Decline Push Ups – Narrow position Target area: Chest and Triceps Picture 1 Form a straight line with your feet on a bench and your hands on the floor, directly under the shoulders, fingers pointing forwards, head extended from the spine, shoulders down, core braced, glutes tight, quadriceps lifted.
1
20
3
Exercise name: Flat Bench Target area: Chest Picture 1 Lie on a bench and form a 90 degree bend at the knee. Keep the shoulders down, abs tight, head on the bench. Hold the bar with a wide grip, palms down and lift the bar. Hold it directly above your shoulders, drawing down through the joints for stability.
1
PERSONAL TRAINER
Picture 2 Inhale and lower the bar towards the center of the chest, so the elbows form a 90 degree bend. Keep the abs tight, so the back doesn’t lift off the bench and remains protected.
Picture 2 Inhale and lower the bar towards the upper chest, so the elbows form a 90 degree bend. Keep the abs tight, so the back doesn’t lift off the bench and remains protected.
2
Picture 3 Exhale, fire up the chest and press firmly back up to the start position.
2
Picture 3 Exhale, fire up the chest, tighten the abs and press firmly back up to the start position.
3
3
Exercise name: Incline Bench Press Target area: Chest (focus on upper portion) Picture 1 Lay on an incline bench, feet flat on the floor. Keep the shoulders down, abs tight , head on the bench. Hold the bar with a wide grip, palms down and lift the bar. Hold it directly above your shoulders, drawing down through the joints for stability.
Exercise name: Dumbbell Incline Press - Single Arm Target area: Chest (focus on upper portion) Picture 1 Lay on an incline bench, feet flat on the floor. Keep the shoulders down, abs tight, head on the bench. Hold the dumbbell directly above the shoulder, drawing down through the shoulder to keep the joints stable.
1
1
THE COACH
DECEMBER 2012
21
GOLD’S GYM Picture 2 Inhale and lower the dumbbell towards the shoulder, so the elbow forms a 90 degree bend and the dumbbell is over the elbow. Keep the abs tight, so the back doesn’t lift off the bench and remains protected.
Exercise name: Ball Pike Target area: Core (using chest as a stabilizer) Picture 1 Put your feet up on a stability ball and your hands on the floor to form a straight line. Fingers are pointing forwards, head extended from the spine, shoulders down, core braced, glutes tight, quadriceps lifted.
2
Picture 3 Exhale, fire up the chest, tighten the abs and press firmly back up to the start position. This uni-lateral exercise gives focus to each side individually, which gives you the chance to see if there is any muscle imbalance. It also forces the core to work harder – an added bonus!
1
Picture 2 Pull the abs in tight, exhale and lift up through the hips, pulling the ball towards you. Keep the head between the biceps and aim to stack the hip over the shoulders.
3
Exercise name: Dips Target area: Chest and Triceps Picture 1 Grab the dip bar and position yourself so the arms are straight, shoulders down, abs tight, look straight ahead.
2
Be careful that the wrist is straight, so you don’t put unwanted stress on the joint. Picture 2 Inhale and lower the body so the upper arm is parallel to the floor. Keep the shoulder down all through the movement.
Picture 3 Inhale and slowly return to the start position, staying in control throughout the movement.
Picture 3 Exhale and press firmly back up to the start position. There are two ways to perform this exercise: Lean forward and you target the chest and offload slightly on the triceps. Staying vertical will focus more on the lower portion of the chest and put more positive stress on the triceps.
1
22
2
3
3
PERSONAL TRAINER
Exercise name: Barbell Wipers Target area: Obliques (using chest as a stabilizer)
Picture 4 Inhale and take your straight legs over to the other side, keeping them close to the body.
Picture 1 Lay on your back, legs straight up in the air, feet flexed. Keep the abs tight and your lower back on the floor.
Again, keep drawing the shoulders down and press through the arms to keep the bar still.
Hold the bar directly over your shoulders, keeping them drawn away from the ears. Keep the wrists straight so you don’t put any stress on the joint.
4
Picture 5 Return to start position.
1
Picture 2 Inhale and take your straight legs over to one side, keeping them close to the body. Keep drawing the shoulders down and press through the arms to keep the bar still.
5
Use a spotter! This is an advanced exercise. You need someone to pass you the bar and then stay standing behind you for safety. If you’re not ready to hold a weighted bar, start by doing the exercise with just your legs – it’s still a killer!
THE CHEST WORKOUT
Complete all exercises of each set before moving on to the next. Depending on the weight you lift, will depend on how much rest you need in between each set. The basic rule of thumb is to start the next set just before you feel totally rested. This workout is designed for hypertrophy (increasing muscle size), but if you want to work more on strength, increase your weights and drop the reps for the chest to 4 – 6 per exercise. Keep the reps for the push ups the same as it’s a great warm up. 2
Weights: choose a weight where the last 2 – 3 reps are challenging. Aim to increase weights with each set, until you find your working weight.
Picture 3 Exhale and return to start position.
3
THE COACH
DECEMBER 2012
23
GOLD’S GYM
… l a e p p A Sex
SURVEY
Who LikesWhat Revealed
The Coach conducted a survey on a big group of men and women to know what they look for, what they notice, and what their idea of a “hot body” is. The results are out… Drum roll! Physical features men notice
Physical features women notice
. Breasts . Behind . Legs . Lower back dimples . Eyes . Face
. Arms . Abs . Back and shoulders . Legs . Face
• Conclusion: Sorry guys, women can’t make up their mind. You have to work it all just in case.
*Conclusion: Women invest too much in their makeup, when they should actually hit the gym.
80%
Men’s favorite body type
15%
. Curvy and voluptuous . Supermodel skinny . Muscular and athletic
5%
Number of women who were shocked to know this
100 %
*Conclusion: Women should not be as thin as they think they should be. Women’s favorite body type Big and muscular Slim and defined Thin (suit perfect – think Ahmed Mazhar type)
What do you mean she doesn’t like big muscles ??!
Curvy and Supermodel Muscular voluptuous skinny and athletic
75% 20%
*Conclusion: Guys kindly respect the buffing-up ceiling please!
Fun Facts:
5%
Slim and defined
Big and muscular
Thin
Women are attracted to men of size that seem like they can carry them easily. Women can give a guy who doesn’t have their ideal body image a shot, if his character seems promising. Men will rarely approach a woman, unless they are physically attracted to her first. Final Conclusion: Men and women should live on different planets and just visit from time to time.
26
WORKOUT LOG
WORKOUT
LOG If you’re new to the gym, or just not sure what to do, this workout will help you to put a system to make sure you achieve your fitness goals. This month the focus is combining strength and fitness, so we are aiming to keep moving with circuit training. A circuit is to complete one exercise after the other, with no rest in between, until you reach the end. Then take a 60 – 90 second rest and start again. You’ll find a circuit for both the upper and lower body and you can choose to do them separately over four days, or if you’re pushed for time, you can combine both the lower and upper into a single workout once a week. If you’re just starting out, begin with a weight where you can complete 12 -15 repetitions. If you’ve already been working out a while, cut back to 10 – 12 reps and add some weight. Either way, the last 2 – 3 must be challenging to gain results.
Pace your workout as below: Day 1 – Lower Body + 20 minutes cardio (easy – moderate intensity) Day 2 – Upper Body + 20 minutes cardio (easy – moderate intensity) Day 3 – REST Day 4 – 30 – 60 minutes cardio / group fitness class (moderate – hard intensity) Day 5 – REST Day 6 – Lower Body + 20 minutes cardio (moderate intensity) Day 7 – Upper Body + 20 minutes cardio (moderate intensity)
THE COACH
DECEMBER 2012
27
GOLD’S GYM
28
WORKOUT LOG
THE COACH
DECEMBER 2012
29
GOLD’S GYM
30
WORKOUT LOG
THE COACH
DECEMBER 2012
31
GOLD’S GYM
Dr. Karim Guindi
The Dentist, the Fitness Enthusiast & the Self Critic Interview by Imz Khattab
Age: 47 Occupation: Dentist Status: Married, 2 Daughters 32
FEATURED MEMBER
Do you believe in the philosophy of having on and off seasons?
I actually go against the current in this specific matter. Everyone starts working out harder in the summer and take it easy in the winter. I am quite the opposite. In the summer I don’t work out regularly due to travelling and the higher consumption of drinks, which do include a lot of calories. But in general, when people start shifting from one season to the other; I don’t believe in crash diets. They are not sustainable. I love to live a lifestyle that I can sustain. So when I decide it’s time to shape up, I never eliminate any food; I just minimize my consumption. I am also very active in general, besides working out. I hate being still. If I have three hours of free time I’d die!
What keeps you motivated? I don’t believe in “beach body” cultures. I don’t work out to look good in specific times only. There are two reasons that keep me going back to the gym. First, yes I do want to look good; second, I want to be healthy. I care about my image not only because I enjoy people’s compliments, which I do, but also for myself. I feel good when I work out; it’s like therapy to me. But neither of these two factors would have been enough on its own. It’s the combination of both that keeps me going.
Do you believe in taking supplements? I take vitamins, royal jelly, ginseng, glucosamine, and after my workout I have a protein shake, which I use as a meal replacement. I used to take aminos, but I stopped since I don’t like taking pills; they disturb my stomach.
Where you ever on steroids? No, but if I was younger now I’d probably give them a shot. They’re like any other drug by the way. They can be abused or used properly. It’s like women who take hormonal replacements after a certain age. I don’t know why it’s such a taboo for men.
Tell us more about your daughters. Yes! You read it correctly. He is in fact 47 years old! Dr, Karim Guindi talks to The Coach about his lifestyle, how he manages to be a successful dentist, an enthusiastic fitness lover, and how he brought up his girls to be the same.
What is your average day like? How do you manage to fit everything in your day?
Nathalie is 22, she’s currently studying economics in the University of Chicago and Amy is 20, and she’s studying in Miami University. They are also athletic since their childhood. They used to do gymnastics since they were 3 or 4; they also started to play tennis competitively from the age of 6 till they were 16. Now although they are not competing in any of these sports anymore; they do workout to stay fit and healthy. It has become a part of their life.
If you feel old, you’ll look old. Your body follows your thoughts and reflects them.
I wake up at 8:30 am and head straight to the gym first thing in the morning. I work out for an hour and I’m usually at work starting 11 am till 8 or 9 pm. Then I have a few hours for any social life activities I’d like to do, before I get my eight-hour daily dose of sleeping.
When did working out become a regular part of your daily routine? I have always been athletic. I used to play basketball in Gezira Club, then Judo for a few years until I got a knee injury and I was unable to play these sports anymore. That’s when I picked up going religiously to the gym. It’s been more than ten years now.
Do you follow a specific diet to maintain your weight? I eat whatever I like but I don’t overdo it with sweets and sugars. I usually skip dessert. If there’s one thing I’d like to change about my diet though it would be my consumption of bread! I love it!
You don’t look like you have girls in that age!
I believe that what you feel on the inside always reflects on the outside. If you’re dull on the inside; you’ll be dull on the outside. If you feel old, you’ll look old. Your body follows your thoughts and reflects them.
What is the key to success in your opinion?
You should always be critical of yourself; what you say, how you think, what you do, and how you react to people. This is the only way to evolve and improve yourself. Another advantage of self-criticism is that it makes you tolerant to criticism of others. If your ego never accepts what others say it’ll eventually hurt you.
What’s your motto in life?
The key to a long happy life is to be at peace with yourself.
THE COACH
DECEMBER 2012
33
GOLD’S GYM
Gold’s Gym
Their Very Own Bodybuilding World Champions By Farida Fakher
Today I had the pleasure of meeting four world champions in bodybuilding. I was a bit anxious, as I was never too close to any bodybuilder before and my mind was wondering “Should I shake hands?” They actually turned out to be four kind hearted, strong built people and no need to mention how much strength they have within their souls as much as in their muscles. Welcome to the life of bodybuilders, Ahmed Talaat El Wardany, Abdelrahman Magdy, Mohamed Zakaria Mohamed and Atteya Abdelaal Shaalan. Well, as much as bodybuilding is a passion for all of them, a source of self-confidence, power and strength, it is never really easy to maintain a stable life balance. They’re almost always under heavy focused training camps getting ready for a new competition or league. Each competition, needs a six months training period in advance, during which the training is intensive and the diet is vigorous. As much as it was disappointing knowing how careless the country’s bodybuilding federation is towards our Egyptian bodybuilding champions, it was very inspiring how they all were very grateful for the Mansour Amer Group’s initiative in holding a special ceremony for them to celebrate and recognize their efforts and success. They have to sponsor themselves, although each spends from L.E. 10,000 to 15,000 on a monthly basis on the sport, all from their own pockets.
Ahmed Talaat El Wardany, 28
Other profession besides body building: Accountant at Egyptian Telecommunication Company. Yet, is having a paid vacation permit due to training circumstances Since when have you been a bodybuilder? 2001 Your weight? 85Kg Competitions and medals won: Last one is the 1st place in World Championship 2012, Ecuador. I come at 1st place among world bodybuilders in the 85Kg and I come in the 2nd place in general assessment (for all weights). I also won the 1st place in 2010 and 2011
34
World Championship. Moreover, had the 1st place 3 times in the African Championship, 2 times in the Arab Championship and got the 2nd place once in the Mediterranean Championship. A life lesson you learnt from bodybuilding: Setting goals, self-actualization and self-confidence. Would you encourage your kids walk your path and become bodybuilders? Yes Previous sports: Wrestling and I was a national champion. What are the coming competitions you’re preparing for? Mr. Olympia for Amateurs on 30th of November 2012 in Kuwait.
Abdel Rahman Magdy, 24
Other profession besides body building: Trainer at Gold’s Gym Since when have you been a bodybuilder? 2004 Your weight? Started at 65Kg Competitions and medals won: Last one is the 6th place in World Championship 2012, Ecuador. I also won the 1st place in the World Championship 2008 that took place in Czech Republic in which I participated at weight 75Kg and 1st place as well in World Championship 2009 that was held in Poland. Moreover, I won the overall 2nd place among world champions in the 75Kg. I also won the 2nd place in Africa Championship 2009 with 85Kg. Nationally; I won 7 gold medals in Cairo and Egypt Republic Competitions with 65 Kg. Besides, 1st places and golden medals that I won also in Egyptian universities’ competitions and companies’ competitions. A life lesson you learnt from body building: Respecting the weaker. Would you encourage your kids walk your path and become bodybuilders? No. I wouldn’t like him to suffer like I did.
INTERVIEW
If you’re suffering then why do you continue playing this sport? It’s not really a decision. I got addicted and I can no longer live without body building. Why did you start bodybuilding? My dad encouraged me and he is actually my sponsor since I started and up till today. But what was the motive in the 1st place? Nothing specific, I just tried it once, was good at it and was lucky in every step I took in the bodybuilding world. So, why not? Previous sports: Swimming and I was ranked at the 2nd place in Cairo competitions. What are the coming competitions you’re preparing for? Arnold Classic Competition for Amateurs that will take place next March.
Mohamed Zakaria Mohamed, 30
Other Profession besides body building: Accountant at Egyptian Telecommunication Company. Since when have you been a bodybuilder? 17 years ago, I started in 1995. Your weight? Heavy weight which is up to and includes 100Kg. Competitions and Medals won: Last one is the 3rd place in the World Championship 2012, Ecuador. Before that, briefly, the most recent winning ranks was the 1st place in World Championship 2011, 2nd place in 2010 and 3rd place in 2009 in Qatar. A life lesson you learnt from bodybuilding: Patience. Previous sports: Athletics in Zamalek Club Who inspired you to be a bodybuilder? My dad; he was also a bodybuilder and wanted me to walk the same path. Does this give any indication that you would encourage your kids to walk your path as well and become bodybuilders? Yes. I will encourage and lead them to like and play this sport as it is strength and power for body and soul.
What are the coming competitions you’re preparing for? Arnold Classic Competition for Amateurs that will take place next March in USA.
Atteya Abdelaal Shaalan, 29
Other profession besides bodybuilding: I’m currently still studying in the last year of Language and Translation College, French Literature Section, Al Azhar University. Since when have you been a bodybuilder? 2002 Your weight? Started with 85Kg and now playing heavyweight 100Kg. Competitions and medals won: I won the 1st place six times in Egypt National Competition, won 1st place in Egypt’s Cup Competition, won 1st place twice in Africa Competition, 1st place in the Olympics 2011 in Qatar, 1st place in the Mediterranean Competition 2011, 3rd place in World Championship 2012 in Ecuador and also I won the 1st place overall. A life lesson you learnt from bodybuilding: Achievement is a daily practice. I think of every day’s achievement and if I found I didn’t still accomplish what I wanted in that day, I’d do anything to do it. Bodybuilding is also not just a sport for me, it’s my passion. I don’t only strengthen my body; I strengthen my mind and soul as well. Previous sports: Athletics in Zamalek Club Why did you decide to be a bodybuilder? It was a funny situation when I was still young and my cousin threw me into the pool and we fought. I had a bet with him that one day I’ll be stronger and beat him down to the floor. Six months later, I participated in the national competition of Port Said. And now after having all these muscles, did you? (Laughs!) No off course I didn’t. It wasn’t serious after all. How do you handle the sports costs when you’re still studying then? I have my own business and it’s my sponsor at the same time. It’s called Biotech USA. Moreover, I’m working as a model for “Legal Power Team” in Germany. Would you encourage your kids to be bodybuilders? Off course I will.
Special thanks to everybody dedicated in Gold’s Gym and its great support that is impacting these bodybuilders’ success. The purpose is not only to get to know these champions; it is also to get to learn something from them. As mentioned before, you don’t really know while being a bodybuilder, whether you’re strengthening your muscles or your will more?
THE COACH
DECEMBER 2012
35
Many BODIES GOLD’S GYM
The
of
CHRISTIANBALE By Farida Fakher
36
CELEBRITY SECRETS
Christian Bale is unlike any other actor, there’s something special or perhaps insane about him. He’s given the world three of the best Batman movies ever, and movies that will never be forgotten such as American Psycho and The Machinist. Did you not know they were the same person? You’re not to be blamed! Christian Bale is the ultimate weight change dedicated actor! If the role needs a specific look, he’s on it! Many people’s weight loss/gain issues would come to an end after knowing more about this person, not because he has the magical solutions but because he’ll make them realize there’s a very tiny button inside each of us, which we could very well turn on; the button is called having an objective! How? Read on… The notorious American Psycho weighed a healthy 81 kg in 2000 when this movie was released. Then he lost a startling 29 kg to play a chronic insomniac in The Machinist that was released in 2004 in which he was 55 kg while being 6 feet tall! His weight bouncing did not stop here, as he gained more than 30 kg to play his role in Batman Begins in 2005. Then he was 61 kg in Rescue Dawn that was released in 2006 and then back again to 86 kg in The Dark Knight. His role as a former professional boxer in The Fighter that was released in 2010 shocked the audience when he ended up showing on screens a 66 kg man! Lastly, he ended gaining up weight to be 90 kg in The Dark Knight Rises that was released this year. This weight fluctuation in such short periods of time is definitely not healthy. Yet it serves to prove one point; when there’s a will there’s a way! He was driven by his pure determination to perfectly fit in each role, with high significance on the body weight of the character he’s acting. He had an objective, an aim. Moreover, astonishingly enough, he was not even asked by the directors of the movies to alter his weight! That was especially true in his extreme experience of weight loss while preparing for The Machinist. Upon reading another article about this topic, Christian Bale’s insights about his weight loss were revealed. The article stated that “sane” isn’t the first word you’d use to describe Christian Bale — and his former publicist/assistant Harrison Cheung would likely agree. Talking about his role as Trevor Reznik in The Machinist again, Bale states that he never thought, at that time, that his dramatic weight loss would pose any health threat to his body. He is quoted saying, "I had what could be called a kind of stupid feeling of invincibility, like, 'Oh I can do it. I can manage it.' After determining his aim, his actual starting point was believing that he could do it!
THE COACH
DECEMBER 2012
37
GOLD’S GYM
Hatha Have you ever looked at the blue sea and listened to your thoughts? Have you ever gazed at the flicker of a candle and listened to your heart? Have you ever sat under a tree and felt your energy? If you haven’t, then try Yoga. By Nihad Fottouh
40
CLASSES
Yoga Yoga the ancient Indian philosophy brings the body, heart and mind together in one entity. Yoga in Sanskrit has several meanings such as connection, contact, method, application, so it is an application of a method that connects the different parts of the human being reaching a complete whole. In the 1980s a Yoga boom started when Dean Ornish, a yoga practitioner, connected yoga to health and wellness and promoted it as a legitimate physical health exercise, evading every connection between Yoga and religion. Yoga is believed to alleviate health problems, reduce stress and make the spine flexible. Most Yoga classes focus on learning physical postures (known as asanas) and include some form of breathing and meditation techniques as well. Some Yoga classes are designed for relaxation only. There are also styles of Yoga that teach you how to move your body in new, more comfortable ways. Hatha Yoga is one of the popular styles. ‘Ha’ in Sanskrit means the sun and ‘tha’ means the moon, which carries the meaning of bringing two contradictory elements together, hot and cold, male and female, etc. Hatha also refers to the balance of masculine aspects—active, hot, sun—and feminine aspects—receptive, cool, moon—within all of us. This denotes the unity of the body and the soul. Hatha also means forceful, because it includes the practice of the different kinds of Yoga; asana (postures), Iyengar, Ashtanga (subtle energy control). This main established principle for Hatha Yoga leads to certain structured poses that help the purification of the body and mind.
Hatha is the most commonly practiced kind of Yoga because it unites smoothness and strength. A Hatha class is a slow-paced stretching class with some simple breathing exercises and seated meditation and no flow between poses. Hatha is very suitable to learn beginners' poses, relaxation techniques, and become comfortable with Yoga. It prepares participants for meditating for a very long time. Some common Yoga forms such as Ashtanga Yoga are built on imagining the possession of eight limbs. Hatha Yoga is based on six imaginative limbs; each plays a role in making the mind ready for meditation, breath control and focus on a particular task. The six limbs of Hatha Yoga; asana, pranayama, pratyahara, dharana, dhyana and samādhi, are in fact levels of progress towards total control over the body. Controlling breath is a distinguished component of Hatha Yoga, and is used to improve oxygenation of the body and alleviate stress in some forms. Hatha is a sequence of asanas or postures, designed to align skin, muscles, and bones and to open the many channels of the body, especially the spine, so that energy can flow freely. This in turn develops a balance of strength, flexibility, effort and surrender in each pose. Hatha Yoga is a powerful tool for self-transformation. It brings the attention to breathing, which helps halt the fluctuations of the mind and be more aware of the present moment. The signs of success in Hatha Yoga are slenderness of the body, cheerful face, hearing mystical sounds, bright eyes, sense of well-being, and control over sexual desires.
THE COACH
DECEMBER 2012
41
GOLD’S GYM
Long-term Yoga practitioners experience musculoskeletal and mental health improvements and reduced symptoms of asthma. Studies of the effects of Yoga on heart disease revealed that Yoga reduces high blood pressure, improves symptoms of heart failure, enhances cardiac rehabilitation, and lowers cardiovascular risk factors, in addition to its effect on chronic low back pain. Studies have been conducted on the effect of Yoga as a complementary intervention for cancer patients as well. It is used for treatment to decrease depression, insomnia, pain, and fatigue and increase anxiety control, which all hinder the improvement of the patient’s case. Yoga has been studied as a treatment for schizophrenia due to its effect in improving cognitive functions and reducing stress in schizophrenics. When conducted on schizophrenic patients for four months; the patients treated with Yoga were better in their social and occupational functions and quality of life. Women are cautioned against certain Yoga exercises during menstruation, pregnancy or nursing. However, meditation
42
and breathing exercises are encouraged, during those same periods. In addition to this, The American Yoga Association warns against Yoga practice to children under sixteen since their bodies’ nervous and glandular systems are still growing, and the effect of Yoga exercises on these systems may interfere with their natural growth. Yet meditation and simple breathing exercises are encouraged for children, without breath-holding for a long time. This helps them manage stress, impulsiveness, and emotional situations. The growing demand for Yoga classes, created a demand for trainers, who are sometimes not prepared to handle different situations. Not every newly certified instructor can evaluate the condition of a new trainee in their class and recommend refraining from doing certain poses to avoid injuries. This results in some injuries for beginners who cannot understand the body movement and overestimate the abilities of their body, striving to do advanced poses before their body is flexible enough to perform them.
CLASSES
Here are some tips to help beginners reduce their injuries: • Yoga is not as easy as it seems so don’t try it without professional supervision Work with an experienced instructor to learn the proper way to perform the exercises and avoid injury.
• Yoga is not a medical alternative Yoga offers many health benefits and may even be included as part of some treatment plans. But it cannot substitute professional medical interference if needed.
• Know your limits
• Warm up before every session Cold muscles increase your chance of injury; take your time to warm up.
• Wear proper clothing for your class Loose clothing that makes you feel comfortable will allow you to move freely and thus increases bodily and mental balance.
• Hydrate That’s particularly important if you are practicing Yoga in warm or humid weather or rooms. Hydration increases the flexibility of the muscles.
Talk to your instructor about the demands of the type of Yoga you’re interested in trying out. Take it slow till you reach the required level of flexibility, and don’t try to skip stages before you’re physically prepared.
• Don’t push yourself too hard
• Take it easy
• Practice at home
Learn the basics, such as proper breathing and how to maintain balance, before you attempt the more advanced or complicated moves, stretches and postures.
If you feel pain, stop. Yoga is not meant to be painful. If it hurts then you’re either not prepared yet for this move or you did not warm up well.
Home practice gives optimum results when used in conjunction with classes. Remember, if there is a will there is a way. You’ll be able to do Yoga if you have the will to change your life and incorporate in it more relaxing techniques.
THE COACH
DECEMBER 2012
43
e t i K G I N F R SU
GOLD’S GYM
Interview
44
by Farida
Fakher
ALTERNATIVE SPORT
Sea, sun, clean airstream, adrenalin rush, freedom … It’s not just a sport, it’s a positive addiction. Today I had great pleasure talking to Karim El Khashab (30 years old), the founder of “Kiteloop Egypt”, who used to be a former stock market broker before being fully dedicated to his kite surfing company. No wonder this happened, as he says that kite surfing is an addictive adrenaline rush to him and can be the same for a lot of kite surfers. Before surfing into the interview, I would like to give you a brief overview about what kite surfing is to start with.
THE COACH
DECEMBER 2012
45
GOLD’S GYM
Kite surfing or kite boarding is an adventure water surface sport that has been described as combining wakeboarding, windsurfing, surfing, paragliding, and gymnastics into one extreme sport. Kite surfing harnesses the power of the wind to propel a rider across the water on a small surfboard or a kite board. The terms kite boarding and kite surfing are interchangeable. There are a number of different styles of kite boarding, including freestyle, free ride, down winders, speed, course racing, wakestyle, jumping and wave-riding. A kitesurfer or kiteboarder uses a board with or without foot-straps or bindings, combined with the power of a large controllable kite to propel the rider and the board across the water. All the above mentioned is just the cover of the sport, and you can never really judge anything by the cover, it’s going to get hot now… Take a deep breath… Now let’s jump in and know more about it from Karim El Khashab. I knew from my research that in 2012 the number of kite surfers has been estimated by the ISAF (International Security Assistance Force) and IKA (The International Kite boarding Association) at 1.5 million persons worldwide, with 75,000 boards and 180,000 kites sold yearly. How many Egyptians on average kite surf today? Well, since kite surfing was introduced in Egypt, the number of kite surfers has been growing year after year, with high emphasis on the last two years. The number today is around 400-450 kite surfers. This only mentions Egyptians kite surfing in Egypt. If you’ll count in the number of foreigners who visit Egypt for kite surfing, this number would definitely grow massive. What makes Egypt a favorable place for kite surfing to the extent that tourists come here specifically? We have many places in Egypt that are highly ranked as best for kite surfing, like Ras Sedr, Za’farana, Sharm El Sheikh, El Gouna and Marsa Alam. These are all highly ranked worldwide because their sea and wind conditions provide a safe learning environment for kite surfers. We have foreigners coming especially to be approved by IKA as kite surfers. We have around 350 days with wind, which gives almost a year time span for kite surfing in many places in Egypt. The appropriate wind/air condition for kite surfing moves from one place to another along the 350 days, so you can always find a place to kite surf in Egypt! Wow! That’s really another fascinating thing to get to know about Egypt in relation to tourism. Just like how people all over the world visit Dahab to get a diving certification, does it also apply for kite surfing? Yes, sure it does. Kite surfers get approved or certified by IKA. It is necessary to be certified to be able to kite surf anywhere in the world. So what shall I do if I want to kite surf now? It’s very simple. You go to any of the kite surfing locations we mentioned ask where can you find a kite surfing center. It should be easily available and you can either buy or rent your equipment (which is the board, the harness, and the kite, which is pumped and can get bigger or smaller as per your target of speed, direction, type of surfing…etc.). Afterwards, you start the learning process which is a 2-3 day course in which the trainer takes you from one proficiency level to another. If you do well, you receive the card of approval or certification that you can kite surf anywhere in the world. Later on, when you go kite surfing at any of the beaches with a kite surfing center, (if you don’t own the equipment you rent them) and you just kite surf!
46
How much would that cost?
ALTERNATIVE SPORT
Equipment cost is between 12,000-15,000 EGP, It depends on the specs. Course fees start from 1,800 and up to 2,400 EGP. The kite surfing beach use pass is almost nothing and depends if you need an assistant and rescuer. If I want to go a level higher and be a kite surfing instructor, what should I do? You should first be approved by IKA and then you just apply for an instructor certification in which there are many levels you will need to pass that start from a normal instructor and up to being in the position of qualifying other instructors. You just start with being assessed in a kite surfing move called the Basic Jump. If you do it well, you start to be a normal instructor. That’s also pretty much like the PADI levels for diving. I guess I went far to the extent of knowing how someone can be a kite surfing instructor without asking if there are any health restrictions to playing this sport. Only people with disc and knee problems cannot do it. On the other hand, there are many health benefits for kite surfing. Imagine that you use every single muscle in your body while maintaining balance, flexibility and harmony! What do you recommend as a special workout at the gym for someone to be a better kite surfer? Just focus on workouts strengthening the back, abs and legs. What are the best times in the year for kite surfing? As we said, Egypt has good kite surfing conditions 350 days a year, it’s only the location that changes. So roughly, it’s good to go to Marsa Alam or Sharm El Sheikh from November to May, and to Ras Sedr or Zaa’farana from March to December. Are there any established special communities for kite surfers in Egypt, like for example the Harley Davidson community? Yes, there are many groups and communities dedicated to this sport. Actually “Kite Loop” already has the “Kite Loop Blog” in which many kite surfers connect together and arrange trips, events and activities. What about you, when did you start kite surfing? I saw it once in Dubai; I was interested, tried it and got addicted! I initially started in Dubai and then moved to Egypt thinking that it’s much better to have this business here and I founded, together with 4 other partners, “Kite Loop Egypt” in 2008. What’s the main psychological effect it has on you? The adrenaline rush. That’s more than enough for a lot of people! Why don’t you give us contacts for Kite Loop? We know many of our readers are already intrigued to try it out. My pleasure. Thank you very much Karim for not only the interview. I feel we extremely intrigued to give it a shot my self! (Readers, I hope you are too!) Facebook page: Kiteloop Egypt Experience Website: www.kiteloopegypt.com Location: Ras Sudr on the west coast of Sinai on the Red Sea, a mere 2 hour drive away from Cairo Mobiles: (002) 0111 300 3007 OR (002) 0122 338 8839
THE COACH
DECEMBER 2012
47
GOLD’S GYM
Control
Keeping By Dr. Rida A. Ali, FACN
Professor Emeritus. Dr. Rida Ali studied Developmental Nutrition at the University of Bridgeport, USA and Comparative Nutrition at Cairo University.
48
NUTRITION
Just when you think you’ve finally got your body weight under control, bam! In comes the winter and it’s time for another holiday. Add to that, living in a culture that loves caloricallydense cookies, stuffing (mahshy) of all kinds, and insistence on having “seconds”, all seem like a big conspiracy aimed at ruining your diet plan! So how do you keep it off during the winter months? The best way to start, experts say, is to discover your overeating cues, so let us look into that.
Food can trigger emotions:
Though it may seem as if the temptation to overeat is all wrapped up in delicious high calorie food, it’s not the whole story. Recent studies in behavioral psychology indicate that, for most of us, the drive to overeat at any time of the year is governed more by emotion than by environmental cues. In a recent publication in the Journal of Obesity, it was reported that for most people whose overeating is triggered by emotions, they tend to have a harder time losing weight and maintaining weight loss. In successful weight loss, emotions seem to actually play a big-
ger role than environmental cues. We eat in response to feelings, and for many people, the holidays and winter months can drum up a whole treasure chest of feelings, both good and bad. An emotional experience that triggered overeating in the past is most likely to trigger it again. That connection, according to recognized experts in cognitive behavior, gets built and does not get broken, particularly if one keeps on reinforcing it over time. Research in human behavior shows that food itself may act as an emotional trigger, causing even more emotions to bubble to the surface. Much like music can evoke emotions, certain foods stir up memories. The olfactory sense, (the system for the sense of smell), is a direct path to the brain, which is well equipped to associate the smell of certain foods with an emotional response that ultimately sends you back to the table more times than you even realize.
THE COACH
DECEMBER 2012
49
GOLD’S GYM
Make a Plan
Among the strategies that work best is positive self-talk, with the help of appetite “flash cards,” says Judith Beck, PhD, Clinical Associate Professor of Psychology at the University of Pennsylvania, and author of The Beck Diet Solution. “Make a list of every good reason why you want to lose weight, and read it to yourself every morning and when you’re tempted to eat something you hadn’t planned, just read it again, so you are constantly reminding yourself why it’s worth it to turn down food,” she says. This method works well for those who are “thinkers” and do well with a script. For those who are more spur-of-the-moment, “see it and eat it” type, a technique called “mindful eating” may work best, Beck says. “So often, overeating is connected to a primitive, emotional place inside us, and we just mindlessly start eating, so one of the strategies would be to cultivate mindfulness. Keep bringing yourself back to the here and now, notice what is in your hand, notice what is on your plate, and pay attention to what you are eating”, she adds.
otions, m e e k vo ic can e s u m e ories. ik m l e h c m u p M ir u oods st f n i a t r ce Do not allow ‘Food Pushers’ to Control your Weight: Despite your best laid plans, your maintenance food goals can still go awry thanks to “food pushers” – friends, family members, and co-workers who refuse to take “no” for an answer when they are offering you their favorite food and local custom makes it hard to refuse. The easiest way out? Just say “no” over and over and over, the experts say. Beck adds that we should feel entitled to do what is good for us. “If you were refusing food because of an allergy, you would not think twice about saying ‘no’ and sticking to it,” Beck says. “So give yourself that same sense of entitlement when you say ‘no’ to something because you are protecting your body”.
50
NUTRITION
Ten Easy Ways to Help Manage Eating Behavior: • Eat a snack before going out for dinner. Grab a 100 to 200 calorie snack containing carbohydrates, protein, and a little bit of fat. A lowfat yogurt with fruit slices, or a banana smeared with peanut butter, will take the edge off your hunger and you are more likely to eat less! • You can maintain your weight if you start with a small portion of cake to satisfy your craving for sweets, then stick with nutrient-dense, low-calorie foods, like vegetable slices, for the rest of the night. • Eat a variety of food in moderation, but account for what you eat. Keeping a food diary is a good way to keep the kilos off. At the very least, do a mental rundown on it once or twice a day. • Like to cook? Bake to your heart’s content, but avoid licking the spoon. Those little tastings can cost you 300 calories a pop! Visualize sugars going straight to your waist line, hip and thighs! • Ban cookies from your home. They are part of the holiday season and taste great dipped in hot drinks, but at around 90 calories a piece, they are a sure way to sabotage weight maintenance. • Avoid alcoholic drinks. Besides being truly empty calories, alcohol lowers your inhibitions, encouraging you to throw caution to the wind, along with your mental food diary that you worked so hard to develop! At an average of 170 calories for a large glass of wine, and 80 calories for a single shot, excess calories are easily totted up once you hit the bar.
you sit down to eat, you’re more likely to binge eat. What is worse, your body, presented with food in starvation mode, is more likely to store the calories you consume as fat. Remember, your metabolism is more geared to ensuring your survival after starvation, not to maintaining body weight! • Chew your food slowly, and focus on what you’re doing – eating. Avoid mindless eating, such as watching TV or reading while you eat. You need to acknowledge your food, so your brain registers what you are doing. • Stay active and keep up the cardio. However, don’t use it as an excuse to eat double portions. The “I ran an extra mile so I can have an extra piece of pie”, or “it’s a low-calorie treat, so I can eat twice as much,” often results in added weight gain. Overestimation of calories burned during exercise, combined with underestimation of calories consumed in a meal, may be subconscious ways of dealing with the sense of guilt after indulgence! • Don’t beat yourself up. It’s nearly impossible to gain a substantial amount of weight from a single overindulgence. If your scale edges up after one heavy meal, do not panic! It’s more likely due to water retention from eating extra carbohydrates or sodium! Finally, keep the food tasty! Boredom is a common reason people give up on maintenance and start to gain weight again. Seek out a new recipe to try once a week for your favorite type of meal. Whether it’s sweet or savory, there’s always a low-fat alternative.
• Do not skip meals. Skipping meals does not save you calories because by the time
THE COACH
DECEMBER 2012
51
GOLD’S GYM
JUMPSTART
YOUR WEIGHT
LOSS Get on the scales, get off. Measure how much you weigh in the morning, how much at night. Then, weigh the food, count the nuts and plan the menu for the next day. Sound familiar? Losing weight and putting together your daily diet can be exhausting and confusing. So, how about for 7-days, you follow a no-nonsense, simple program that is designed to shift a kilo or two to get you motivated.
Follow the diet below as often as you like. 1,500 calories a day
Eat every 3 – 4 hours, choosing one dish from each meal to make up your total daily calories. Avoid eating 3-hours before you sleep.
1 small cucumber ½ Balady OR 1 slice wholemeal bread Mix the tuna with the mayonnaise. Put in the bread and add the cucumber.
For ultimate results, include at least 30-minutes of moderate activity daily: 2-days strength and 3-days cardio.
340 calories 1 apple 12 almonds 1 pot non-fat yoghurt
Breakfast
Lunch
275 calories 1 ½ cups Bran Flakes 1 cup skimmed milk
350 calories 1 tsp olive oil 1 whole egg 3 egg whites 1 tomato, finely chopped ½ onion, finely chopped Salt and pepper to taste 1 balady OR 2 slices wholemeal bread Heat the oil, mix the eggs, veggies and seasoning. Pour into a non-stick frying pan. Once the omelete is cooked, put in the bread and enjoy.
270 calories Blend 1 medium banana, 1 small pot non-fat plain yogurt and 1 cup skimmed milk for a quick morning smoothie.
300 calories ½ cup uncooked oatmeal 1 cup skimmed milk 3 teaspoons honey Cook the oatmeal and milk for 2 – 3 minutes in a saucepan. Add water if you prefer a thin consistency. Add the honey at according to taste.
Snack
190 calories Protein Shake (1 scoop) made with 1 cup skimmed milk 240 calories ½ can tuna in water 2 tsp mayonnaise – light 52
290 calories 2 cups vegetable soup – water based 1 small bagel 2 teaspoons Philadelphia light
360 calories 2 pieces wholemeal bread 4 tsp peanut butter 1 cup fresh orange juice
Snack
110 calories 1 large banana
110 calories 2 cups cantaloupe 125 calories 1 medium orange 1 small apple
Dinner
455 calories 1 chicken breast, grilled and shredded 1 tomato 1 cup lettuce 1 cucumber 4 tsp low fat sour cream / low fat plain yoghurt ¼ cup black beans 2 corn tortillas Divide the chicken, tomato, lettuce, cucumber and sour cream between the two tortillas. Roll up and eat with the heated black beans. 560 calories 180 g salmon steak, grilled 1 cup broccoli - steamed 4 spoons salsa 1 cup cooked spaghetti Grill or pan-fry the salmon. Add the salsa to the cooked spaghetti and serve with the broccoli and salmon. 610 calories 1 large grilled white fish ½ cup cooked rice 2 cups mixed salad –lemon and vinegar dressing OR lo-cal no-fat ready-made dressing 4 teaspoons tahina
WEIGHT LOSS
2,200 calories a day
Eat every 2 – 4 hours, choosing one dish from each meal to make up your total daily calories. Avoid eating 3-hours before you sleep. For ultimate results, include at least 30-minutes of moderate activity daily: 3-days strength and 3-days cardio.
Breakfast
270 calories Blend 1 large banana, 1 small pot non-fat plain yoghurt and 1 cup skimmed milk for a quick morning smoothie. 450 calories 1 cup foul 1 tomato and cucumber 1 balady bread 655 calories 1 cup oatmeal (measured dry) 1 cup skim milk 3 teaspoons honey 2 spoons raisins 1 teaspoon sunflower oil (to cook eggs if you want an omelette) 1 whole egg 3 egg whites Cook the oatmeal, milk and raisins for 2 – 3 minutes in a saucepan. Add water if you prefer a thin consistency. Add the honey at according to taste.
Snack
390 calories Protein Shake (1 scoop) made with 1 cup skimmed milk and 12 strawberries 1 apple
375 calories 1 can tuna in water 2 tsp mayonnaise – light 1 small cucumber 1 balady OR 2 slice wholemeal bread Mix the tuna with the mayonnaise. Put in the bread and add the cucumber.
Snack
180 calories 1 large banana 1 pot non-fat yoghurt 110 calories 2 cups cantaloupe
340 calories 1 apple 12 almonds 1 pot non-fat yoghurt
125 calories 1 medium orange 1 small apple
Lunch
Dinner
290 calories 2 cups vegetable soup – water based 1 small bagel 2 teaspoons Philadelphia light 350 calories 1 tsp olive oil 1 whole egg 3 egg whites 1 tomato, finely chopped ½ onion, finely chopped Salt and pepper to taste 1 balady OR 2 slices wholemeal bread Heat the oil, mix the eggs, veggies and seasoning. Pour into a non-stick frying pan. Once the omelete is cooked, put in the bread and enjoy. 600 calories 2 pieces wholemeal bread 4 tsp peanut butter ¼ cup red beans ¼ cup chickpeas (hummus) ½ cup chopped peppers Chopped onion 1 tomato Fat-free dressing to taste Use canned red beans and chickpeas to make it easy. Mix it all together in a bowl – Enjoy!
645 calories 2 chicken breast, grilled and shredded 1 tomato 1 cup lettuce 1 cucumber 4 tsp low fat sour cream / low fat plain yoghurt ¼ cup black beans 2 corn tortillas Divide the chicken, tomato, lettuce, cucumber and sour cream between the two tortillas. Roll up and eat with the heated black beans. 705 calories 1 large grilled white fish 1 cup cooked rice 2 cups mixed salad –lemon and vinegar dressing OR lo-cal no-fat ready-made dressing 4 teaspoons tahina 815 calories 240 g salmon steak, grilled 1 cup broccoli - steamed 4 spoons salsa 2 cups cooked spaghetti Grill or pan-fry the salmon. Add the salsa to the cooked spaghetti and serve with the broccoli and salmon. THE COACH
DECEMBER 2012
53
Meal makeover GOLD’S GYM
Don’t deprive your taste buds! By Gina Grant, Vice President Gold’s Gym, Fitness & Education
Converting high-fat meals into low-fat alternatives is not so difficult. Additionally, the amount of calories and fat saved will make all the difference for anyone trying to lose weight and those looking to strip off body fat. Decreasing the amount of overall fat in your daily diet will reduce the risk of developing certain diseases such as diabetes, cardiovascular heart disease and high blood pressure; known as the Deadly Triad. Saturated fat (the bad fat) is the real killer, so it’s a matter of removing skin off your meats, grilling, baking and microwaving instead of frying, and choosing low-fat dairy products over the full-fat versions. Be adventurous and ready to experience slightly different flavours. Start by trying the low-fat options here, and find out that the healthy choice can satisfy your taste buds, without adding a single kilo to your waistline.
54
GOLD’S GYM
The
SCOOPon
PROTEIN
POWDERS By Gina Grant/ Gold’s Gym Vice President, Fitness & Education
Athletes and fitness enthusiasts generally need more protein than a sedentary person does, as proteins are lost through sweat and blood cells, which are destroyed through intense exercise. It’s protein that is then required to replace these losses and help rebuild those cells.
58
GOLD’S GYM
in helping to burn fat. However, elevated ketones are toxic and the kidneys have to drive too hard to flush the toxins from the body, causing dehydration and putting further stress on the kidneys. As a guideline, the following table relates to the percentage of total calorie intake per day needed for those who are consistently involved in exercise: Activity Level
Protein
Carbohydrates
Fat
General Fitness
20%
60%
20%
Endurance athletes (runners, cyclists)
15%
60%
25%
Explosive athlete (basketball, boxing)
25%
55%
20%
25-30% protein
55%
15%
Body builders:
(* supported by intense training. Otherwise, drop to 25% and increase carbs)
The Best Formula
Whether you choose whey, soy, or casein protein powder, they are all convenient ways of ensuring you are getting a specific amount. All three are made up of complete and incomplete proteins, therefore, containing all the amino acids needed to help in growth and repair. Whey protein is the quickest to be absorbed into the bloodstream. Casein, however, has a slower absorbing rate. This helps to maintain an elevated amino acid level, making it preferable to take before you sleep, which is the prime time when the body builds and repairs. If you’re a vegan and don’t eat any source of animal products, you’ll use soy protein powder, though this is difficult to dissolve in water and you may want to mix it with some kind of juice. Whichever you choose, remember to check if the formula you’re using has added carbs. If it does, then you can just add milk or water and you’re good to go. If not, or it’s a minimal amount, you need 60
to add some carbs to it. If you make it with milk you’re half way there, but throw in a small banana too so you get a good balance. Adding carbs to your protein shake will facilitate the protein to do its job to the max.
Timing Your Shake
There are two schools of thought on that post-workout meal. Some experts say that your focus should be primarily replenishing glycogen (stored carbohydrates in the body), after your workout. That’s not to say you don’t need any protein, but the ratio is 4:1 of carbs to protein. Others say the “window of opportunity” for muscle growth is right after a workout, so you need to down a shake there and then. Whichever you choose to do, the American Journal of Clinical Nutrition, suggests that 20 grams of protein is optimum post-workout.
Mega Dosing
There is no benefit to mega dosing. Your body cannot process more than 45 grams of protein at one time and some studies have shown that 30 grams will give you the same benefits as consuming higher quantities. Your body is constantly building and breaking down. Therefore, it’s important to give your body protein throughout the day to encourage the consistent process of protein synthesis. So make sure you include some protein with every meal. Eating a protein-rich breakfast is a great start to the day, and keeps you satisfied for longer. If you’re not one for breakfast, a quick shake is an easy way to get protein into your system at the start of the day. Shakes can also be used as a snack or in place of a meal. If you’re busy, on the road, stuck in traffic or just making sure you get your protein intake, a shake is a sure way of getting it right. So now you’ve got the scoop on protein, go workout and don’t forget to take your shake.
Relaxing GOLD’S GYM
By Farida Fakher
Natural remedies that help you unwind Nobody is saved from the hectic pace of life that is taking a toll on our bodies and minds? Who doesn’t struggle with insomnia, depression and nervousness every now and then? It is stress that is thoughtlessly attacking our life and threatening our health. That’s the bad news. As for the good news, guess what? It’s under your control.
It is quite spontaneous, when we want to feel energized, to think about caffeine in any of its different forms. On the other hand, what comes to mind when we want to feel calm? One of the worst traps most of people fall unconsciously into is not listening to what their body is trying to tell them. Consequently, we sometimes might be giving our body the last supplement needed. We see people feeling anxious and drinking coffee, feeling exhausted and drinking an energy drink, etc... Afterwards, the effect is never up to their expectations, and they receive more of the feeling they wanted to get rid of in the first place.
When you’re feeling anxious and have to run into an important meeting, when you are sleepless and tossing and turning in bed for three hours, when you’re at home watching TV after a long tiring day at work, or when you are out with your friends and may be –just may bediscussing a harsh topic, stop for a moment and think. Yes, think that you can replace the cigarette you’re about to smoke, the coffee you’re intending to order, or the energy drink you’re heading to the market to buy, with one of the below naturally relaxing drinks.
Get acquainted with your body’s language. If you are tired, stressed, anxious or sleepless, then probably your body needs to relax and you can answer its call by trying one of the below drinks.
It might not be as tempting or as tasty as the others, but if you want to kick your bad habits and replace them with new ones, just at least try to introduce them into your body system until you feel the difference. 62
Hot or warm milk: Your nerves are a wreck? You’re suffering from insomnia? Give this familiar remedy a try. Apparently, it’s not just for kids! The benefit of a good night’s sleep from a warm glass of milk may be a combination between the psychological and the physiological. Milk contains the amino acid tryptophan that aids in relaxing. If you like to have it with a sweeter taste, you can add a little honey for a sweet antioxidant boost.
BACK 2 NATURE
THE COACH
DECEMBER 2012
63
GOLD’S GYM Warning: Please notice that for some people, particularly those with milk allergies or lactose intolerance, a glass of warm milk may be followed by digestive upsets. Chamomile: It has been used for thousands of years for a variety of conditions. The herb is often used for insomnia; anxiety; and other conditions such as upset stomach. Teas, extracts, capsules, and tablets are made from the flowering top of the chamomile plants. However, for easy use, you can either get it from an herb seller or right from the herbs and teas’ shelf in the supermarket. Boil it with water, add honey if you want to, and let it slip into your blood cells causing an immediate relaxation effect. Warning: While generally considered safe, some people have allergic reactions to chamomile including rashes, sore throats, shortness of breath, and in severe cases, anaphylaxis. This seems to occur in those allergic to ragweed, chrysanthemums, marigolds, and daisies. It would be quite unfortunate if you don’t try the chamomile’s effect if you are allergic to any of the above, yet, you shouldn’t suffer. If so, then maybe you would have better luck with the following drinks. Herbal teas: Among all the stress relief products, herbal teas are the most similar to pharmaceuticals (drugs), since they do not treat the actual cause of the symptoms. Pharmaceutical treatments for anxiety do not have any benefit after they are discontinued. However, there are several persuasive advantages to using herbal teas. You can try for example, Lemon Balm. It is a member of the mint family and considered a calming herb. Lemon balm is conventionally used to reduce stress and anxiety, promote sleep, improve appetite, and ease pain and discomfort from indigestion and improve mood in general. Lemon balm can be found at the herb seller as a dried leaf. It is also sold as tea, and in capsules, extracts, and oil. Moreover, Passion flower tea is a rather potent relaxing herb that can be used to treat anxiety and insomnia. You can make a soothing, sedative passion flower tea in just a few minutes. Just get the passion flower leaves from the herb seller, put some into the tea infuser, and soak it into boiled water. Take this tea about an hour before bedtime and limit yourself to one cup within a 24 hour period. It can also be available as infusions, ready-made teas and liquid extracts. Every person is affected differently by each drink from the above mentioned. So, for optimum results, we advise you to consult a nutritionist who recommends the right drink for your body type for immediate effect. However, if you don’t feel like going that far, then maybe you can start trying each of the drinks mentioned here until you identify which is able to push your relaxation button.
64
FITNESS
THE COACH
DECEMBER 2012
65
GOLD’S GYM
By Nihad Fottouh
66
BEAUTY & STYLE
With the fall of the temperature, our skin reminds us of its special needs and the attacks it faces. Coming out of a sunny summer to cold weather, negatively affects the skin. In winter, we don’t feel the striking sun; we enjoy its warmth and brush off the cold wind in our faces. Yet, for many people, the cold days of winter bring along uncomfortable dryness to the face, hands, and feet. In some cases the skin problem is even worse than just general dryness. Flaking and cracking are not as uncommon as you think. Skin is an important indication of health. Pay close attention to what your skin has to say. It is a reflection of your age and every wrinkle and scar, affect your looks and the impression you leave. This goes for both genders; men and women. Skin care products often direct their propaganda at women, which drives men out of the picture and gets skin care out of their interest since it could be labeled as a feminine thing to do. But skin is skin and needs protection whether on men or women’s bodies. So encouraging men to know about their skin and buying skin care products, is a necessity. Actually, women should take the whole responsibility of educating their men, be that father, brother, boyfriend or husband, and encourage them to access the skin care domain, that is dominated by women. Here are some crucial tips to keep your glow all year round. • Listen to your skin: First of all, start listening to your skin as much as it listens to you. Your skin never fails to reflect our thoughts, moods and feelings. If you see dryness, wrinkles, or signs of exhaustion don’t expect them to disappear on their own. • Start the new season with facials: Facials are a good start because they remove the tired bits of your skin and give your skin a fresher start for the new season ahead. (Dear men, don’t shy away from getting facials. You still want to look young and healthy. It could also be a fun thing to do with your woman if she handles doing it for you, and won’t be much of a blow to your macho ego). • Understand your skin: You need to learn about your skin and its type, to choose the right products. To understand your skin, go to the experts, an esthetician or a dermatologist will understand more about your skin and will offer the right advice. It might be discouraging for some to go to a medical clinic to know which kind of skin care product is more useful, but it is worth it, because you’ll have lifelong knowledge. It is never a bad investment. • Use the right products: After understanding your skin, you need to get the right products. By right it does not have to be the most expensive. You just need to know the components of each, and whether they work for you or not. Yet, be warned that very cheap products might cause more skin damage than the ones you started with. • Adapt your skin care products with the weather: Skin care products that work in the hot summer weather, do not necessarily work in the cold winter. Change your products with the change of seasons. Water-based products are more suitable for hot weather. In winter you need to find ointment moisturizer that’s oil-based. The oil creates a protective layer on the skin that retains more moisture than a cream or lotion that is water-based. Try finding lotions that contain petroleum jelly or glycerin instead.
THE COACH
DECEMBER 2012
67
GOLD’S GYM
• Change your cleanser in ordet to suit the weather change: Skin gets very sensitive in cold weather, so don’t use gel cleansers that are more suitable for warmer weather. Gel cleansers can add to your skin’s dryness and can cause irritation, due to astringent. Use cream cleanser instead, a quality cream cleanser washes without affecting the skin’s protective moisture. • Warm your skin: Your skin needs an extra layer to protect it from dry winter air, so oils will do the job. Oil provides the body with hydration as the skin absorbs the moisture from it. Any kind of oil will do, starting with bath oils, till baby oil. This guarantees a safe exit to your skin from the cold days. 68
• Hydrate: We never forget to hydrate in the hot summer days, but in winter we tend to overlook this need. Don’t forget that your skin needs water to keep it fresh and moist. It is important to drink a minimum of eight glasses of water per day. • Wrap your skin in protective creams. On your way out in cold weather, you never forget to wrap your body to keep it warm. Wrap your skin with extra oil based creams, lip balms, and sunscreens. Using heavier cream moisturizes the skin and keeps it hydrated, because as mentioned before the skin gets thinner in winter, so think of it as an extra layer, like a warm sweater. Our lips tend to dry out in the winter as well, so keep balm with
BEAUTY & STYLE
the buildup of dead skin. Exfoliating regularly in winter is more important than summer. All you need to do is to exfoliate three times a week to ensure healthy and fresh skin. • Don’t let your skin shout after your bath: Limit your bath time and don’t take hot, long showers, because they remove the oils and moisture of the skin. Warm water is an acceptable compromise for both you and your skin. Avoid strong soaps and detergents because they strip your skin from their oil reserve, choose mild cleansers instead. Remove your unneeded hair in a skin friendly way. Shave in the direction the hair grows, not against it and use clean, sharp razors. Apply shaving cream, lotion or gel before shaving, to protect and lubricate your skin. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on. you and apply it as much as needed. Shivering cold and looking for the sun does not mean that the sun rays are on vacation. Sunscreen is still important. Remember to put sunscreen even if it’s with minimal protection. • Gently clean your skin: Remember that skin care does not mean your face only. Remember to moisturize your entire body after every bath to keep it moist, even if it is tightly covered afterwards. The same goes for exfoliation. Lackluster skin is an undesired winter trademark; it is caused by
• Apply a healthy living style just for your skin: Smoking makes your skin look older and contributes to wrinkles, so try to cut down on smoking or quit preferably. Eating a healthy diet, rich with vitamins and minerals gives a younger and healthier look to your skin. Finally, stress management is vital to keep your skin in better shape. Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems including wrinkles. • Make your skin happy and it’ll return the favor.
THE COACH
DECEMBER 2012
69
FITNESS Must-Have Gadgets GOLD’S GYM
Jawbone Up (Band + App)
Use the UP wristband and iPhone® app to track your steps, distance, calories burned, pace, intensity level, active vs. inactive time, GPS routes and more. You can also program your UP wristband to vibrate on your wrist to remind you to move when you’ve been inactive for too long. You control the interval and timeframe. Put your wristband in sleep mode to automatically track your hours slept, deep vs. light sleep, awake time and overall sleep quality. You can also replace your noisy alarm clock with UP’s silent Smart Alarm; it vibrates on your wrist and intelligently wakes you up at the ideal moment in your natural sleep cycle just before your desired wake time. The band has a jack that connects directly to your iPhone.
Fitbit Wireless Personal Trainer
The Fitbit tracker gives you a clear sense of how you’re doing and encourages you to be more active, because the more you know, the more motivated you’ll be. Fitbit’s super sensitive 3-D motion sensor tracks your day down to details a pedometer can’t catch, giving you access to the exact steps you take, calories you burn and distance you travel. It’s compact and discreet enough to wear in your pocket. Good sleep is another key to good health and weight loss, which is why Fitbit can also track your sleep. Simply slip your tracker inside the included wristband and you’ll start to see not just how long you sleep, but also how well you sleep. Fitbit wirelessly uploads your data to Fitbit.com whenever you’re near the Fitbit base station, which plugs into your computer’s USB port. Track your progress with graphs that show you how you’re doing each day, how you’re trending for the month, how close you are to your goals, and even how you compare to others. You can also track your weight or health indicators like blood pressure, glucose, and blood pressure over time.
70
TECHNOLOGY
There’s always new coming up in the gadgets world, to the extent that we can’t actually keep up with everything popping up in the market. But here’s a list of a few gadgets that will make your fitness trips to the gym all that more enjoyable. Four of these gadgets track and assess your performance, read and compare and choose the right one for you. BodyMedia FIT
BodyMedia FIT is an on-body monitoring system that consists of the BodyMedia FIT Armband monitor, online Activity Manager,** an optional Display and free downloadable apps for mobile device users. BodyMedia FIT Armbands automatically track the calories burned during your daily activities, works as a fitness monitor to measure the intensity of your workouts and monitors the quality of your sleep, an important factor in weight loss. The information tracked can easily be managed with BodyMedia’s Online Activity Manager. Just add in the easy-to-use food log and you have the right information to improve your weight loss.
Adidas miCoach PACER Bundle
One pack to help you push every aspect of your performance. The miCoach PACER Bundle combines a heart rate monitor, real time digital coaching, interactive training and post-workout analysis of your pace, distance and stride rate – in short, everything you need to keep yourself in the zone every time you train. Works great with Mac and PC, and with every MP3 player on the market.
THE COACH
DECEMBER 2012
71
GOLD’S GYM
Sennheiser Adidas OMX 680i Sports Headset
Train and run in total comfort, the Sennheiser/Adidas OMX 680i Sports headset makes for an excellent option for fitness fanatics. Its fully adjustable ear clips follow the contours of your ears, providing a secure, custom fit while high-output drivers deliver a powerful and energizing stereo sound; powering you up during your run or work out. This headset has been designed and tested for heavy movement - strain relief parts are made of highly-flexible, shock-absorbing material while the cable is Dupont™ Kevlar® reinforced, offering unmatched strength and durability. It also features a unique moisture protection system that protects the sound system from sweat and water, no matter how heavy you work out and sweat or how heavy the rain may be. It is optimized for Adidas miCoach, MP3, CD players and AV systems installed in gyms.
LUMOback
Does your back hurt from slouching on your desk for hours? Would you like to have better posture? The LUMOback sensor sends gentle vibrations when you slouch, reminding you to sit or stand up straight. Using the latest Bluetooth technology, LUMOback tracks your movements wirelessly and gives you feedback through an iPhone, iPod touch, or iPad app. LUMOback is sleek, soft and comfortable so you can wear it everywhere you go. The sensor is 8.5mm thin.
Oster My Blend™ Blender
Mixing delicious protein-rich shakes or fruit-filled smoothies may be smart when watching your weight, but there’s nothing fun about making them—until this little wonder. The Oster My Blend lets you whip up what you need, then you simply detach the blades, place the lid on the bottle, and voila—it turns into a portable sport bottle so you can drink right from the 20-ounce container, or, bring your shake with you to the gym. You can even use the scratch-resistant, BPA-free plastic bottle all day long as a water bottle once you’ve finished your shake or smoothie .
72
GOLD’S GYM
The
Ultimate PLAYLIST! It’s been a long, hectic day at work. You need to unwind, relax, and just put it all behind your back, at least until you need to deal with it again tomorrow morning. Yoga might just be the best method for you to escape from your daily routine and reach your inner peace and balance. Grab your yoga mattress, choose the perfect room lighting to your comfort and let the peaceful vibes of these tunes work its magic on you. 74
PLAYLIST
1. RaMaDaSa - Snatam Kaur by Love Vibration 2. Diamonds in the Sun by Girish 3. Magic Mantra- Ek Ong Kar Satgur Pras (Lightness of Being) by SatKirin Kaur Khalsa 4. Rainbow by Anne Malone 5. He Ma Durga by Donna De Lory 6. Whistle and Om by Bodhiron 7. Medicine by Rara Avis 8. The Alienist by Random Rab 9. Honey in the Heart by Shaman’s Dream 10. In Your Dreams by Spiral System 11. Spirits in the Material World by Go-Ray & Duke 12. Guru Kripanjana by Dave Stringer, Kim Waters 13. Stairway to Heaven by Modern Meditation 14. Blue Water by Satori 15. Journey into Sound by Cornflower 16. The Miraculous Journey by Xumantra 17. The Jasmani Garden by Deya Dova 18. Goddess Invocation by Go-Ray & Duke 19. Waves of Reflection by Desert Dwellers 20. In the Sun by Donna De Lory 21. Healing Seas by Shaman’s Dream 22. Hari Om by Sean Johnson and The Wild Lotus Band 23. Dance of the Seven Sisters by Deya Dova 24. Rag Desh by Benjy Wertheimer 25. Storm of Prayers by Shaman’s Dream THE COACH
DECEMBER 2012
75
Beauty on GOLD’S GYM
Wheels
2013 Mercedes-Benz SL
By Farida Fakher
You might never drive it, but it’s definitely worth seeing, knowing about, as well as writing a review on. Early this year in the eve of the Detroit Auto Show, Mercedes-Benz unveiled the next generation of its iconic SL roadster. “You would struggle to find a car that embodies Gottlieb Daimler’s aspiration more perfectly than our new SL,” Zetsche, Daimler’s Chief Executive, said during his presentation in the event. Indeed, the car will likely set the new standard for luxury convertibles. Launched in 1954, the gullwing SL (for Sport Light) has long been vaunted as one of the coolest cars ever made. Artist Andy Warhol shot it in a series of bright color photos, American Actress Grace Kelly drove it in her films, and Elvis Presley owned one in his prime. The legendary photographer David Douglas Duncan photographed his good friend Pablo Picasso in it dozens of times. Roughly 1,400 original SLs were made, mostly for the U.S. market. 78
TECHNOLOGY
And now for six decades the letters “SL” have been synonymous with a blend of sport, style and comfort – infused with groundbreaking innovation. All which seems impressive to be endless!
What’s new?
While the general form looks very similar to the fifth-generation roadster, yet the introduced features would still make all the difference. The 500 SL has a new 4.6-liter twin-turbo V8 engine that delivers 435 horsepower (12 percent more than its predecessor) at 5,250 rpm and a whopping 516 pound-feet of torque from 1,800 rpm. As before, that power is routed through a seven-speed auto to the rear wheels. It goes 0-60mph in 4.6 seconds, .08 seconds quicker than the previous 500 SL and top
speed is limited to 130 mph. It has a reduced fuel consumption of 22 percent as few other concessions to greener motoring including standard stop/start. As documented, the engineering team says that about a third of the SL 63 AMG is different from the SL 550. The changes include the drivetrain, the cooling system, the steering ratio, the fuel system and the grill, among other parts, which result in a much more dynamic drive than the 550. That said, even with all the new upgrades to the vehicle, the new SL is about 275 pounds lighter than the last iteration. Thanks in part to the lightweight aluminum construction. This new SL is two inches longer and a little more than two inches wider than previous models with a totally redesigned front grill–a vertical
THE COACH
DECEMBER 2012
79
GOLD’S GYM
face and slanting eagle-eye headlamps some critics say combine similar aspects of Audi’s sport sedans. The SL AMG looks right at home in the 21st century, especially when painted in an a la mode matte finish. A long hood and compact passenger compartment set well back in the car give it a sport punch look; the rear is wide and relatively bare. A new addition to this model is the “magic sky control” panoramic sunroof that can be retracted into the trunk using an electrohydraulic mechanism that will convert the SL from a roadster into a coupé in a matter of seconds. The transparent roof switches to light or dark at the push of a button. Also new, is a windshield washing system that applies the washer fluid just in front of the wiper blade via channels integrated into the blade. It ensures that no water gets splashed onto the windscreen and also prevents a disruption of visibility while in use. Both features come standard on the new SL.
The Price:
Pricing for the 350 SL starts at about $118,000, with the 500 SL costing over $148,000. The new SL 63 AMG isn’t for the faint of heart or wallet. One of the models is equipped with quite a few pricey options, a $4,300 Premium Package, a $9,000 AMG Performance Package, $12,625 AMG Carbon Ceramic brakes, to name a few. That’s a lot of money, but the SL AMG buyer isn’t looking to skimp or save. 80
“Edition 1”:
The 2013 Mercedes-Benz limited edition comes with a panoramic varioroof, AMG bodystyling, sports suspension, AMG 19-inch light-alloy wheels, nappa leather with contrasting topstitching, air scarf, heated seats, electric draught-stop, ambient lighting and Harman/Kardon surround sound system. The crystal silver special paintwork is available exclusively for the “Edition 1,” along with trim in wave or deep white aluminum.
Some Reviews:
“Mercedes has managed to improve the SL’s comfort, its dynamics, its safety and its performance, while also increasing its efficiency. This really is grand touring at its best.” Edmunds
“With the 2013 SL, we’re back to added muscles, broader shoulders and a more forceful face. Needless to say, the SL is comfortable with the top up, but the surprise is how cozy it is with the top down.” Road & Track “The Mercedes-Benz SL has come to represent style and luxury. The 2013 edition continues in that fine tradition, with excellent performance and a first-class interior. If you’re a big shot and want to show it, the SL is a fine choice that’s impeccably finished and delightful to drive.” Consumer Guide