The Coach by Imz Khattab

Our

Team CEO: Ahmed Mattar

Managing Partner: Khaled Hashish

Editor-in-Chief: Ahmed Abou Ziada Managing Director: Imz Khattab Senior Editor: Gina Grant

Sales Manager: Lamya El Dessouky

Sales & Marketing: Mostafa Mourad, Diaa Sherif Marketing Consultant: Khaled Rasmy

Graphic Design: Identity Advertising Executive Art Director: Omar Saraya Senior Art Director: Ahmed Farag Studio Manager: Ahmed Safety Photography: Khaled Fadda Makeup: Amin

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Address: 16 Lebanon St., Mohandeseen, Giza Tel/Fax: (+202) 33 054 025 / (+202) 33 053 196 Mobile: (+20) 10 0610 0099 / (+20) 12 0222 8079 The Coach magazine is a monthly health and fitness publication published by Concord for Media & Publications Ltd., London, UK. under the license number 6542056. 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

EDITOR’S NOTE The Coach has finally arrived! We have been working on producing this magazine for months now, trying to find the perfect formula to appeal to all you gym lovers. It took months of gathering information on what is important to our readers, what they need to understand, what they want to know and then wrap it all up in a very appealing magazine that will be your monthly best friend, and your coach whenever you hit the gym.

People go to the gym for various reasons, some to lose weight, others to have a perfect physique, some to stay healthy and socialize. Whatever your reasons are, we salute you on including working out in your daily routine, which is definitely a step towards better health and shape. Yet, the aim of The Coach is not only to tell you how to get toned or look good. The concept of physical fitness and leading a healthy lifestyle in general has to be implemented in our society, more than the concept of hot beach bodies for three months a year. The Coach will inform you every month on how to get physically fit through workouts, how to improve your health with medical advice from top-notch doctors, what and what not to eat, the supplements that can work for you and others that can harm you, natural remedies to nurture your body and wellbeing and much more. Health from now on, is not only physical health. It’s your whole being reaching its perfect equilibrium, where your mind, body, and soul work in harmony to bring out the best in you. As any newborn, The Coach, will slowly grow and improve with every issue. Yet, our work means nothing without our valuable readers’ feedback! Tell us what you want us to feature, tell us any questions you have, or just give us your opinion! Enjoy reading the magazine, indulge in a healthy lifestyle, boast your perfect body, and above all enjoy being a well-balanced, psychologically and physically, healthy person. You can reach us on editor@thecoach.com to give us your feedback.

Managing Director The Coach Magazine

TABLE OF CONTENTS 4

Fitness

Bicep Perfection 10 Blasting Belly Fat 6 Personal Trainer 14 Your Own Workout log 23

Featured Member Ali Aboutria 28 Rasha Mekky 30

Celebrity Secrets Fit2fat2fit - Drew Manning 32

Classes

The Zumba Party 34

Alternative Sport Sand Boarding 38

Survey

Steroids: What men and women really think 42

Nutrition

Creating the Perfect Calorie Balance 44 Weight loss: Lose the last 10 kilos 49

Supplement Review The Magic of green tea 56

Wellbeing

Chromotherapy: Healing with color 60 Back to nature 64

Beauty & Style Hair loss Prevention 70

Technology & More

The top 10 Android applications 74 The pump it playlist 76 Engines: Peugeot Onyx 78

Cover & article design by Omar Saraya

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Blasting

By: Gina Grant

Everywhere you go people talk about getting a 6-pack and strengthening your core. Here’s some news - abdominal exercises alone will not give you a flat stomach! However, you can make a huge difference to the way your core looks, in a very short time. So firstly – what is the “core”? These are the muscles of the lower back, abdominals, pelvis and glutes. To ensure you have true balance in your core area, you should choose exercises that target all the above areas, helping you to build even strength throughout the whole area. A vital element to a flat stomach is nutrition. No matter how hard you train, if you have body fat lying over the top of all that muscle, you just won’t see it. While it takes a bit of organization, being aware of what you’re eating on a daily basis is fundamental to a rock hard belly. Foods that tend to lie around the abs area are processed starches, like white bread, white pasta, white rice, candy, sugary cereals (including cereal bars), cookies, plus alcohol. Switch up all your white food for the brown, wholemeal alternative, and keep packaged, processed foods out of the house to avoid temptation.

So what are the best exercises? There are hundreds of them, so the ones we choose to do need to account for a few things; balance between the lower back, abdominals, pelvis and glutes, plus a balance between the four layers of abdominals that you actually have. The 6-pack, (as it is famously known), is the Rectus Abdominus. There are two layers at the side of your body that actually bring the waist in to give you that nice tight look, the Obliques, and finally, the all-important Transversus. This muscle acts as a girdle for the whole core area, pulling your navel in and supporting the internal organs. An important fact to remember is you cannot spot train and only work the lower abs. Although they may look like six individual muscles, they are not. You can put some focus on that area, but spot reduction is a myth, so always focus on your core as a whole. How Often Do I Train My Abdominals? At least three times a week. However, that doesn’t mean it has to be a focused workout just on your abs. Every time you do an

FITNESS

exercise, no matter what part of the body you are training, think about activating your core by drawing in your abs. All the exercises below don’t require a gym, so you can do them anywhere, anytime. Top Exercises for a Total Core Workout Reverse Crunches: This is a subtle exercise, which gives great results. The key is to move slowly and avoid swinging your legs. You only need to lift a few centimeters off the floor, to feel it in the lower part of your abs and for it to be effective... • Lie on your back, hands supporting your head, elbows back, shoulders away from the ears, abs engaged. • Bring your knees towards your chest, keeping your lower back on the floor. • Draw the abdominals in towards your spine as you exhale and curl your hips off the floor, bringing your knees closer towards you chest.

• Inhale and control your movement as you return to the start position. Variations: A more advanced version is to extend your legs straight up to the ceiling, and then perform the movement as described. Crisscross Crunches: A great exercise to combine both the Abdominus Rectus and the Obliques. The biggest mistake people make doing this exercise – moving too fast. Less speed, more focus is what’s going to give you better results. Be sure to keep your elbows back and twist through the waistline, rather than pulling on your neck and bending at the waist. • Lie on your back, hands supporting your head, elbows back, shoulders away from the ears, abs engaged. • Bring your knees towards your chest, keeping your lower back on the floor.

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• Draw the abdominals in towards your spine as you exhale and cross your right shoulder towards your left knee. (Remember to keep the elbows back). • Inhale and control your movement as you return to the start position. • Then repeat on the other side. Variations: Increase the intensity further, by extending the right leg as you twist towards the left. Repeat on the other side. Plank: As there is no movement, this exercise is great for strength-

ening the Transversus¸which acts as a girdle around the center of the body. This exercise also strengthens the lower back.

• Kneel on your hands and knees, shoulders directly over your hands and drawn away from your ears, eyes looking down between your hands. Engage your abs, by lifting up away from the floor, keeping the back in neutral. • Straighten both legs behind you, placing your feet hip width apart. Tighten your glutes and your quadriceps by lifting the kneecap and tightening the legs. Press your arms firmly away from the floor. • Avoid sinking in the lower back or lifting the hips up high into the air. You are aiming to create a diagonal straight line from your head to your feet. • Hold this position for the prescribed amount of time. Variations: If there is any stress in the lower back or shoulders, perform as above on your knees. Create a diagonal line from your head down to your knees on the floor. Mountain Climbers: Not only good for your core, but also your whole body. To keep alignment and balance, you have to engage all the major muscles to do this exercise correctly. • Start in Plank position. • Bring your right foot forward, placing it on the floor, close to your hand. • Keeping the shoulders down, core engaged, arms extended, switch your legs bringing the left foot forward and driving the right one back. • Avoid bouncing up and down, aiming to keep the back and glutes in one line. Your weight should be even and not focused on the front leg. Variations: If you have limited flexibility in the hip, put your hands on a step or bench.

Side Plank: • Sit on your right side, with your knees bent, top leg in front. • Your right shoulder is directly over your right hand and drawn away from your ears. Look forward and keep your head in line with your spine. • Engage your abs, by lifting up away from the floor, straightening the legs. • Shoulders are stacked over the right hand and drawn away from the ears. Hips are lifted to form a straight line from your head to your feet. • Hold this position for the prescribed amount of time. Variations: If there is any stress in the lower back or shoulders, perform as above with your left knee bent and on the floor for more support. If you can hold the above position and want to increase intensity, stack your feet on top of one another.

The Perfect Core Workout Exercises

LEVEL Level

Just Starting Out

Exercising Regularly for 6 – 12 weeks

Reverse Crunch

Crisscross Crunche Plank

Reverse Crunch

20 - 25

Crisscross Crunche

10 - 15 (right & left side = 1 rep)

Plank

Hold for 15 seconds

Crisscross Crunches *

Hold for 10 – 15 seconds each side 20 - 25 10 - 15 (right & left side = 1 rep)

Plank **

Hold for 15 seconds

Mountain Climbers * Side Plank **

10 - 15

10 (right & left side = 1 rep) Hold for 5 seconds

Side Plank Reverse Crunch *

A Regular Gym Rat

REPETITIONS Repetitions

10 - 15 (right & left side = 1 rep)

Hold for 10 – 15 seconds each side

SETS Sets

1-2 1-2 2

2-3

2-3 2 2

3 Circuits 3 Circuits

3 Circuits 2 Circuits

2 Circuits

Perfection By: Gina Grant

If you’re thinking size is everything, think again! Without definition, your arms are just going to be big and puffy. To get those arms you want, you need a strategy that is going to take you to the next level. Just like mixing a protein shake, you have to have the right ingredients and then mix them up to get sexy looking biceps.

Form – this is about how you stand, sit, lay and then actually do the exercise. Rather than lifting heavy and swinging throughout the movement, use a little less weight and perform the exercise perfectly. You will get much better results – and no injuries! Plan – it’s important to know where you’re

going. If you have a personal trainer, they will ask you about your goals and set the plan of how to get there. If you’re training alone, the basic principles are to start with endurance and hypertrophy (increasing muscle mass), then fundamental strength, strength and power and finally, power – depending on your goals. Remember, there is no point training for definition, until you have some muscle mass to define.

Timing – is everything. Until you can lift with perfect form, don’t add more weights to your exercise. If you do, you are increasing the risk of injury because your joints are not necessarily ready to take the extra load. How Often Do I Train My Biceps?

If you’re new to fitness, twice a week, with a minimum of two days rest in between workouts. As you become stronger, you can add an extra day, or include more exercises that require extra help from your biceps, 10

such as cable rows, 1-arm rows and lat pull downs. You may not even have a specific day just for your arms, as your biceps are used throughout the week in other exercises. Whichever training style you use, your biceps are like any other muscle and if you over-train them, you won’t make the gains you are hoping for. If you want to train your biceps, and they are still sore from the last workout, take another day of rest, otherwise you will interfere with their recovery.

How to Access the Amount of Reps / Sets You Should Do Gone are the days of 3-sets per exercise, with at least 8 – 12 reps per exercise. The new rule of thumb is to aim for a number of total repetitions. You are looking to complete a total of 25 – 50 reps per muscle, (excluding Abs). The less muscle groups you are working out in one session, the more total repetitions you need to shoot for. So, if you are training your whole upper body in on session, you will aim for around 25 reps for each muscle group. If however, you are training your biceps with only one other muscle group or alone, plan for a higher amount of repetitions.

Top Exercises for your Biceps

Close Grip Pulls-Ups: Yes, it’s a back exercise, however, biceps help a lot in pull-ups and are great for building endurance and increasing strength. Make sure you keep your shoulders down throughout the entire exercise. • With your palms facing towards you, hold the pull-up bar closer than shoulder width apart.

• Extend your arms, lift your chest and draw the shoulders down. • Exhale while you pull up, keeping your elbows close to your body. Lift up until your head is level with your hands. To get the maximum out of your biceps, keep your torso straight and avoiding swinging. • Hold for a split second at the top of the movement. • Inhale and control your movement as you return to the start position. Variations: If you are new to fitness and don’t yet have the strength to lift your own body weight, get some assistance. Either use a specific assisted pull-up machine or have someone hold your feet so you can push against him or her for some extra leverage. If keeping your shoulders down is too challenging, work on strengthening your trapezius, rhomboids and other back and shoulder muscles. Standing EZ Bar Curl: Most people can lift more weight with a barbell versus a set of dumbbells as the weight is distributed and not concentrated all in one area. Using a bar is one of the most effective ways to increase strength quickly. • Stand tall and think about lengthening your spine. Knees are slightly bent, abs are braced, shoulders back and down. • Hold the EZ Bar at the wider part of the grip. Elbows under the shoulders. • Keeping your elbows and upper body stable, curl the bar up towards your chest. Exhale throughout the movement. • Curl until the bar is at shoulder height, slightly away from the chest. Keep the bicep active.

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• Hold at the top for a moment and squeeze your biceps. • Inhale and control your movement as you return to the start position. Variations: Hook an EZ attachment to the cable machine. The instability of the cable works the stabilizer muscles surrounding the biceps. Standing Dumbbell Hammer Curl: This exercise requires the muscles that cross the elbow joint to work harder. The stronger these muscles become, the more they will have an impact on your biceps and help you lift more. • Stand tall and think about lengthening your spine. Knees are slightly bent, abs are braced, shoulders back and down. • Hold the dumbbells with your palms facing inwards. Elbows under the shoulders. • Keeping your elbows and upper body stable, curl the dumbbells up towards your shoulders. Exhale throughout the movement. • Curl until the dumbbells are at shoulder height, slightly away from the chest, keeping the biceps completely active. • Hold at the top for a moment and squeeze your biceps. • Inhale and control your movement as you return to the start position. Variations: Use an incline bench or sit on a flat bench, with or without back support.

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Kettlebells Curl: There is more tension throughout the full range of motion during a Kettlebells Curl, as the weight itself sits on the outside of the hand. In any other curl, where the weight is in the palm, if you “close” the movement at the top, the tension on the biceps is greatly reduced, as the muscles are no longer working against gravity. Using Kettlebells is more advanced, so make sure you have some experience and strength before you try this one. • Stand tall and think about lengthening your spine. Knees are slightly bent, abs are braced, shoulders back and down. • Hold the Kettlebells with your palms facing outwards. Elbows under the shoulders. • Keeping your elbows and upper body stable, curl the Kettlebells up towards your shoulders. Exhale throughout the movement. • Curl the Kettlebells all the way up and squeeze your biceps at the top of the movement. • Inhale and control your movement as you return to the start position. Variations: Perform as a single arm or alternating arm exercise. Reverse Grip Preacher Curls: A twist on the classic Preacher Curl, this one is definitely advanced. Once you have the strength and built some mass, this is going to add an extra kick to your biceps. • Sit at the preacher bench with the top of the pad in line with your armpits. Lengthen the spine and draw your shoulders down. • Put your triceps on the preacher bench and hold an EZ Bar shoulder width apart, with your palms face down (pronated). • Exhale and curl the bar up, keeping your upper arms in contact with the pad at all times. • Curl until the bar is at shoulder height, slightly away from the chest. Keep the bicep active. • Hold at the top for a moment and squeeze your biceps. • Inhale and control your movement as you return to the start position. Variations: Use a straight bar or dumbbells. 12

The Perfect Bicep Workout LEVEL JUST STARTING OUT

EXERCISING REGULARLY FOR 6 – 12 WEEKS

A REGULAR GYM RAT

EXERCISE

REPETITIONS

SETS

ASSISTED CLOSE GRIP PULLS-UPS

12 – 15

STANDING EZ BAR CURL

12 – 15

STANDING DUMBBELL HAMMER CURLS

12 – 15

1-2

ASSISTED CLOSE GRIP PULLS-UPS

12 – 15

KETTLEBELLS CURL STANDING DUMBBELL HAMMER

8 – 10

CURLS

8 – 10

STANDING EZ BAR CURL

6–8

STANDING DUMBBELL HAMMER CURLS

6–8

3-4

KETTLEBELLS CURL

6–8

3-4

REVERSE GRIP PREACER CURLS

6–8

3-4

FITNESS

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WORKOUT OF THE MONTH Personal Trainer: Karim Radwan / Location: Goldâ&#x20AC;&#x2122;s Gym, Maadi Itâ&#x20AC;&#x2122;s time to get ripped with personal trainer, Karim Radwan. Although the workout below is just five simple moves, it will get you stronger, while stripping off fat and seriously improving your fitness level.

Choose your level according to your individual strength and experience. Level I is aimed at those new to fitness, level II for those who have been exercising regularly for at least 6-weeks and level III is the toughest.

Level 1 Exercise name: Push ups Target area: Chest and Triceps

(1) Kneel on all fours. Shoulders over hands, 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, glutes tight. (2) Inhale and bend the elbows until the upper arm is parallel to the floor (90 degree angle). Keep the core and glutes tight, avoid sinking in the lower back. (3) Exhale and press firmly through the arms, using the muscles in the chest, returning to the start position.

Exercise name: Lunges Target area: Legs and Glutes

(1) Stand with feet hip width apart. Shoulders down, head extended from the spine, chest lifted, core braced, glutes tight. (2) Inhale and step the left leg forward. Lift the back heel. Bend both knees, keeping the front heel down, back heel up. Front knee stays behind the toes, back knee stays under or slightly behind the hip. Chest stays lifted. (3) Exhale, squeeze the glute of the back leg and push straight up to the start position.

PERSONAL TRAINER

Exercise Name: Renegade Row Target Area: Back and Core

(1) Come on to the floor. Straighten both legs behind you, placing your feet shoulder width apart, shoulders over hands. Fingers pointing forwards, shoulders down, head extended from the spine, core braced, glutes tight. (2) Exhale and bring the right hand up towards the right hip, keeping the hips stable and the core braced. (3) Inhale and return to the floor. Repeat on the other side. Keep the hips parallel to floor, by bracing your core throughout the exercise.

Exercise Name: Burpees Target Area: Full body

(1) Begin in the same position as Renegade Row, but with your hands on a high step or bench. (2) Step both feet in towards the hands, keeping your hands on the step. (3) Push through the heels and stand up straight, keeping the core tight. Return to start position, reversing each move.

Exercise Name: Mountain Climbers Target Area: Full Body with Core Focus (1) Place hands on a high step or bench, with the left leg in and the right leg straight out behind you. Shoulders down, head extended from the spine, core braced, glutes tight.

(2) Inhale and take the left leg back to meet the right, holding on to your core and keeping your back straight. (3) Exhale and bring the right leg in, holding on to your core. (4) Inhale and take the right leg back to meet the left, holding on to your core.

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Level 2 Exercise name: Push ups Target area: Chest and Triceps

(1) Come on to the floor. Legs straight behind you, feet together, shoulders over hands. Create a diagonal line from your head to your toes. Fingers pointing forwards, shoulders down, head extended from the spine, core braced, glutes tight. (2) Inhale and bend the elbows until the upper arm is parallel to the floor (90 degree angle). Keep the core and glutes tight, avoid sinking in the lower back. (3) Exhale and press firmly through the arms, using the muscles in the chest, returning to the start position.

Exercise name: Lunge Target area: Legs, Glutes and Core (1) Stand with feet hip width apart, holding a 3-kilo medicine ball. Shoulders down, head extended from the spine, chest lifted, core braced, glutes tight. (2) Inhale and step the left leg forward. Lift the back heel and twist at the waist, keeping the hips facing forwards. Keep the front heel down, back heel up. Front knee stays behind the toes, back knee stays under or slightly behind the hip. Chest stays lifted. (3) Exhale, squeeze the glute of the back leg and push straight up to the start position.

Exercise Name: Renegade Row Target Area: Back and Core

(1) Come on to the floor. Straighten both legs behind you, placing your feet shoulder width apart, shoulders over hands, holding two 5-kilo dumbbells. Shoulders down, head extended from the spine, core braced, glutes tight. (2) Exhale and bring the right hand up towards the right hip, keeping the hips stable and the core braced. (3) Inhale and return to the floor slowly, staying in control of the dumbbell. Repeat on the other side. Keep the hips parallel to floor, by bracing your core throughout the exercise. 16

PERSONAL TRAINER

Exercise Name: Burpees Target Area: Full body

(1) Begin in the same position as the Level II push up. (2) Jump both feet in towards the hands, taking the feet wide and keeping your hands on the floor. (3) Push through the heels, stand up straight and lift your hands overhead, keeping the shoulders down and core tight. Return to start position, reversing each move.

Exercise Name: Mountain Climbers Target Area: Full Body with Core Focus

(1) Begin in the same position as the Level II push up, but with feet hip width apart. (2) Exhale and bring the left leg in towards the right hand, keeping the knee and foot of the floor. Keep your core strong and back straight. (3) Inhale and take the left leg back to meet the right, holding on to your core. (4) Exhale and bring the left leg in, holding on to your core. Then finish the move by taking both feet back to the start position.

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Level 3 Exercise name: Push ups Target area: Chest and Triceps 1

(1) Come on to the floor. Legs straight behind you, with the right leg lifted parallel to the floor. Fingers pointing forwards, shoulders down, head extended from the spine, core braced, glutes tight. (2) Keeping the leg lifted, inhale and bend the elbows until the upper arm is parallel to the floor (90 degree angle). Keep the core and glutes tight, avoid sinking in the lower back. (3) Exhale, keeping the leg lifted and press firmly through the arms, using the muscles in the chest, returning to the start position.

Exercise name: Lunge Target area: Legs , Glutes and Core

(1) Stand with feet hip width apart, holding a 5 kilo medicine ball. Shoulders down, head extended from the spine, chest lifted, core braced, glutes tight. (2) Inhale and step the left leg forward. Lift the back heel and twist at the waist, keeping the hips facing forwards. Keep the front heel down, back heel up. Front knee stays behind the toes, back knee stays under or slightly behind the hip. Chest stays lifted. (3) Exhale, squeeze the glute of the front leg and push straight up lifting the right leg forward, thigh parallel to the floor. (4) Return back to the start position.

Exercise Name: Renegade Row Target Area: Back and Core (1) Come on to the floor. Straighten both legs behind you, placing your feet shoulder width apart, shoulders over hands, holding two 5 kilo dumbbells. Shoulders down, head extended from the spine, core braced, glutes tight. (2) Exhale and bring the right hand up towards the right hip, keeping the hips stable and the core braced.

PERSONAL TRAINER

(3) Inhale and return to the floor slowly, staying in control of the dumbbell, then bring the left knee towards the right dumbbell. (4) Return back to the start position, keeping the hips parallel to floor, by bracing your core throughout the exercise.

Exercise Name: Burpees Target Area: Full body

(1) Begin in the same position as the Level II push up, with feet hip width apart. (2) Jump both feet in towards the hands, taking the feet wide and keeping your hands on the floor. (3) Push through the heels and jump up, lifting knees up, thighs parallel to the floor, hands overhead. Land toe-heel and return to start position, reversing each move.

THE COACH

NOVEMBER 2012

Exercise Name: Mountain Climbers Target Area: Full Body with Core Focus

(1) Begin in the same position as the Level II push up, with feet hip width apart and hands on two medicine balls. (2) Exhale and bring the left leg in towards the right hand, keeping the knee and foot of the floor. Keep your core strong, focusing on stabilizing the shoulders. (3) Breathing as feels natural, switch the legs in the air, keeping knees and toes off the floor. Continue to focus on your core and stabilizing the shoulders. (4) Once you have finished the prescribed amount of repetitions, finish the exercise by taking both feet back to the start position.

. . . d e r i t e r ’ u o y n e h w p o st t ! e Don’ n o d e r ’ u o Stop when y

PERSONAL TRAINER

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NOVEMBER 2012

WORKOUT LOG

YOUR OWN WORKOUT LOG

Keep it with you and track your performance throughout the month! New to the gym and don’t know what to do? It can be intimidating. With this workout below, you will look like you know exactly what you’re doing! These core exercises will give you the baseline you need to get you started and get you stronger. They will help you keep good form as you start to find your way around the gym.

Use the Training Logs to write down the amount of weight you use and how many repetitions you complete and see how you progress as the month goes on. Start with a weight where you can complete 12 -15 repetitions, where the last 2 – 3 are challenging. Increase the weights over time as you become stronger, performing each workout twice per week as below: Each week is color coded to make it easy to follow for the Lower Body, Upper Body and Cardio Day. Rest days are not listed on the Training Log.

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WORKOUT LOG

THE COACH

NOVEMBER 2012

WORKOUT LOG

THE COACH

NOVEMBER 2012

Aboutria Ali Aboutria

A PASSION FOR COFFEE, TRAINING, AND PASTA! You look great Ali. All our female readers will be happy to know you’re single! (Laughing) Really? I should have done the interview sooner! The photos look great. Seems you were having a good time.

Yes, the photo shoot was a lot of fun. I didn’t know what to expect, but once we got into it, it was easy. It was good having Rasha Mekky to work with too.

Guilty Pleasures

So tell us about your guilty pleasure. The way you look, it seems you don’t have any. Of course I do! I love pasta. Fettuccini with lots of cheesy white sauce is the best. How often do you indulge? About once a week, not more. I eat it on my off day from the gym. But, if I’m not concentrating on my food I can eat it every day until my abs disappear! If I look down and don’t see a 6-pack, I know it’s time for a clean-up and the fettuccini has to go. You can’t eat that kind of food every day and hope to stay defined. It’s just not going to happen, unfortunately. At this point Ali moves and his 6-pack is clear and defined. Obviously, fettuccini hasn’t been on the menu lately. Of course not! Since I knew about the photo shoot, I’ve cleaned out my fridge! What is your daily diet composed of?

d tness an fi r o f n passio easy. d have n a o g else is d n i u h o t y y r t ve ha Love w ou have that, e y f I health.

I eat four times a day. Protein shakes really help me get enough protein and make up my fifth meal. I eat everything. I’m not into chocolate or candy, and I never drink sodas, but I love fresh juice. Of course, coffee is my favorite! (Ali’s company, Ali Aboutria Co., imports specialized coffee machines and coffee products).

Working Out

You’ve been a member in Gold’s Gym Maadi for just over 12 years, what were you doing for fitness before that? I’ve always been fit. As a kid, I was a swimmer, played ping-pong and of course, foot-

FEATURED MEMBER

While lounging by the pool on the roof, Ali, a member of Gold’s Gym Maadi, for over twelve years, talks about guilty pleasures, motivation, and why he keeps going back for more. a free day most weeks. Whatever time of year it is, I train five days a week and take the weekend off. You travel a lot because of your business Ali Aboutria Co. How do you manage to stay in great shape? I’m either in the United States or Europe, so I work out in the hotel gym. There are times when the gym isn’t that good, or I can’t get to the gym, so I work out in my room doing push-ups and lots of core training to keep me going until I return. Do you think you have any problem areas? Well like everyone, I want to have lower body fat. The hardest area for me is my calves. It’s very difficult to get any size out of them. I keep training them by changing my workouts every couple of weeks and I always start my workout with my weakest areas. So when I train my legs, I start with my calves and any upper body workout, I train my core first. That way, I’ve got the most energy at the beginning of my workout to give it everything I’ve got.

Motivation

You’ve been going to the gym for a long time. What keeps you motivated? I simply love it. I enjoy the feeling it gives me and it’s a part of my daily schedule, like brushing my teeth. I’ve also met some great people who have become good friends. When you go to a gym, there’s already something in common between you and everyone in there; you’re like-minded people. I want to look good too and I want to be healthy for the rest of my life. …And going back for more?

ball, like every Egyptian boy. I started going to a local gym when I was 15. I was always really slim and wanted to pump up a bit. I liked working out but didn’t really know what I was doing. Then I joined Gold’s Gym and that’s when I started to get really serious. So do you have on/off seasons? Three months before summer starts, I fine-tune my workouts and start some serious fitness training. It’s not about putting on more muscle; it’s all about shredding fat and getting super lean. I include core training and cardio in every workout and make sure to push myself more with fat-burning type workouts. Plus I don’t have a free day when it comes to food. And the rest of the year? I train, keep a tight schedule and work on building a bit more, but I’m not aiming to have huge muscles. Of course, I work on maintaining my fitness level. I watch my food, but I have

Apart from my 2-days off, that I need for recovery, working out keeps me positive and thinking straight. I don’t ever see myself not going to the gym. It’s a part of my day. Joining the gym is the best thing I’ve ever done for myself. What’s your advice to somebody starting out in fitness? Start by doing what you enjoy and don’t think about the target. Make working out a part of your schedule first and then think about the goal. If you don’t know what to do, go to a gym and get a personal trainer. He will put you on track by helping you get started. That’s what I did and it worked for me. To get results, you have to be organized and focused, then it will affect you forever and improve your life in more ways than you can imagine. What’s the key to success in your opinion? Love! Love what you do and have passion for fitness and health. If you have that, everything else is easy. THE COACH

NOVEMBER 2012

Rasha Mekky A WEIGHT-LOSS SUCCESS STORY

How long have you been a gym warrior? I first joined a gym when I was living in San Francisco in 1993. I came back to Egypt in 2004 and joined a gym straight away. In 2008, I got serious and signed up with a personal trainer in Gold’s Gym Maadi, which made a huge difference in the method in which I worked out and helped me to start seeing fitness from a different angle. What happened? My trainer totally turned my training upside down - less cardio and more weights. I learned that the more muscle I had, the more I burned and the better I looked. I stopped looking at the scale and started to focus more on my shape. My body fat and body weight went down and I won the Transformation Challenge competition. I worked hard and it was worth all the blood, sweat and tears.

Food and Drink

I’m not a protein lover at all, but I need it to help recover from my workouts. It’s my biggest challenge to get enough every day. I like smoked salmon and white fish, but basically eat them because I know I should. So what do you eat on a daily basis? I eat oatmeal, preferably with soymilk because I’m not a lover of regular milk. I also make sure I get egg whites, beans, yoghurt and cottage cheese daily. Seems you are particular about what you eat.

s worth a w t i d n d hard a t and tears. a I worke od, swe o l b e h t all

Definitely! I invent a lot! I like buying raw seeds and nuts, grinding them together and adding them to plain non-fat yoghurt with honey. The good stuff is all around us, we just have to look for it and eat at the right times. I take in around five to six small meals a day. Do you have any weaknesses you can share with us? Everyone has a weakness. Mine is typical – chocolate! When I’m disciplined, it’s once a week, when I’m not (she shakes her head), it’s every day. But you know, once you start to see the changes and keep working out regularly, those cravings become less and less. But I have a solution! Peanut butter and jelly sandwiches on whole wheat bread! The peanut butter is high fat, but it’s good fat and full of protein. The jelly gives me the sugar I’m craving and the bread is good, complex carbohydrates. You think I redeemed myself?

FEATURED MEMBER

Getting down from a dress size ten to a four gives Rasha Mekky the authority to talk about weight loss. Here, she tells us what helped her the most and how she fits exercise into her busy schedule. “When I lost all that weight, I had to buy a whole new wardrobe!” Rasha Mekky is obviously very proud of her achievement and rightly so. Not only has she lost over 15 kilos, she’s managed to keep them off.

EXERCISING

What’s your favorite work out, cardio or weights? That’s a hard one. I love resistance training, whether it’s with weights or just my own body weight, and having a trainer makes you accountable. But truly, I have a passion for Spinning®. I’m an addict, but I think it’s a good addiction. It burns a lot of calories and builds strength in your legs, without making you big. Plus, I love the atmosphere of the class; the music, the other people in class motivating you and of course a great instructor! Do you have any problem areas? Yes of course and they don’t go away easily. Once you come to terms with that, life will be easier. You can’t spot train or just focus on one area to lose weight from. It’s a myth. You have to keep training and keep your nutrition in check. Eventually they’ll be eaten away. So what’s your training system? Do you have on/off seasons? No, I go with the flow. Right now, I’m working with a personal trainer and have a clear goal of what I want to achieve. I make sure he builds Spinning® into my program for my cardio. If you don’t have seasons, how do you keep going all year? Working out and going to the gym has become a part of my DNA. I always feel good when I’ve been to the gym, even on days when I may be tired from work. How do you manage to fit in going to the gym on a regular basis and hold down a busy work schedule? I keep my gym bag in the car all the time. I go straight from work during the week and train for around an hour before I head home. If you think about going home to change and then head to the gym, chances are you won’t make it back out your front door.

SUPPORT

Do other people motivate you?

For sure! You appear to know a lot about food. I learned over the years that your nutrition is around 80 percent responsible for your results. No matter how hard you train, if you overeat, you will gain weight. Where did you learn all of this? Various sources; I don’t just rely on one person. There are different schools of thought and different things work for different people. You need to research and make sure it’s not just “gym talk.” Speak to fitness professionals, people you trust, read from websites and books that are reputable. That way you have more information to make your own choices.

It’s the combined energy. Sometimes you’re up, sometimes you’re down. When you’re in the gym, there’s always someone around to encourage you and get you out of that slump, or there’s someone for you to give support to. It’s a real family and that’s what keeps you going sometimes; the feeling that you’re not alone and there’s someone who has been where you are right now – we all have bad days. It’s people like Ali Aboutria for example. He’s a great guy and if you were in the gym and asked him for advice, he’d give it to you gladly. There’s always someone around to help. What’s your advice to somebody starting out in fitness? Be patient. I started to take control of my body in my late 30’s. It’s not a matter of age; it’s about putting realistic goals, committing to them and being consistent. What’s the key to success in your opinion? Never give up! THE COACH

NOVEMBER 2012

Fit

Fat Fit

A Trainer’s Journey into the Minds of His Clients By Imz Khattab

Drew Manning was notorious for being a “judgmental” trainer. His mind never really grasped the concept of the mental difficulties his clients faced. He was always a fitness junkie and being active, fit, and eating healthy came naturally to him. He had no mental barriers and therefore never sympathized or understood why some of his clients would have a relapse or yearned for a burger or chocolate fudge. "I was convinced people used genetics or similar excuses as a crutch," Manning writes in his new book, "Fit2Fat2Fit." "You either wanted to be healthy or you didn't." That point of view wasn't helping Manning help his clients. When he failed yet again to push someone over to the light side, he knew he was doing something wrong. There is no better way to understand what another person is going through more than to walk a mile in their shoes. That’s exactly what he did!

Manning decided to give up on working out, started consuming junk food, and soda. He gained 70 pounds (approx. 32 kg) in a mere six months, and then took a U-turn and went back to his original habits and to his perfect physique in another six months. In a year, he took a journey to the other side, where people suffer to mentally stay on track even more than physically. Although he returned to his original shape, he came back with a totally different mentality.

CELEBRITY SECRETS

Manning’s wife, Lynn, saw the astounding change in her husband faster than he thought. “He became lethargic, stopped helping around the house and was less than eager to play with their 2-year-old daughter. He was so insecure -- saying 'I'm so fat. I look so horrible,' constantly complaining about how he looks," she said. Manning says he didn't realize the effects of his weight gain would be more than physical. It altered his relationships and his self-confidence. Returning to the gym after the Fit2Fat portion of his journey made him nervous. The fact that he had to do push-ups on his knees was almost humiliating. It hit him for the first time, the emotional issues are real! The clients he worked with in the past were not making excuses and had barriers he did not know existed in the human mind. On his way back to his fit figure, Manning suffered through soda deprivation headaches and food cravings. The journey was easier for him than for most, because working out and living a healthy lifestyle was still part of his character, but he's eager now to provide tips for others to follow in his footsteps. Lynn is just glad to have her husband back, maybe a bit better than he was before. Before Fit2Fat2Fit she would make treats, and Manning wouldn't even look at them. "Now he craves them," she says with a laugh. "It might be cruel, but I like that. I like that he's humanized." His success story is a true inspiration and eye-opener. It’s proof that the big bulk of work to be done is not only sweating at the gym. The core lies in the mind, you have to habituate yourself to love and cherish everything that makes you healthy, only then will it not seem like such a mission. His journey back could have taken someone else a year or more, but the power was there. The power of the mind which is the only voice the body and muscles will listen to.

Since his return Manning has written a book about his experience, appeared on numerous TV shows, and now has training videos uploaded on YouTube, workouts, meal plans, and supplements and much more on his website

www.fit2fat2fit.com

THE COACH

NOVEMBER 2012

Ditch

workout & JOIN THE PARTY! Working out and going to the gym is not the part of the day anyone looks forward to. Some people have more discipline than others and go to the gym religiously no matter how boring it gets because they stick to accomplishing their goals. But for many others, breaking down and giving up is a highly possible scenario. If you know youâ&#x20AC;&#x2122;re one of the latter group, this can totally change if you decide to ditch your normal workout, boring jogs on the treadmill and endless crunches, and join Zumba!

CLASSES

What is Zumba? Zumba is a fitness class that combines dance and fitness moves. Inspired by Latin dance and music, it uses a variety of styles in its routines, including cumbia, merengue, salsa, reggaeton, mambo, rumba, flamenco, and hip hop. Music selections include both fast and slow rhythms to help tone and sculpt the body. Itâ&#x20AC;&#x2122;s not a workout itâ&#x20AC;&#x2122;s literally a party! What should I expect in a Zumba class? Different Latin dance styles will be used, as well as fitness moves, such as bicep curls, lunges, and other body-toning moves. There will be a lot of hip and booty shaking too! If you have any lower back or knee problems, or any medical problems, keep your moves basic and ask your instructor for an alternative way to do the move. The structure of the class starts with

a warm-up and proceeds to intervals of faster and slower tempos throughout the duration of the class, this is known as interval training, ending with a cool-down and stretch. Most of the Zumba classes are cardio workouts. Some instructors may add hand weights, a step routine, or add another form of exercise to Zumba. Just make sure to bring a bottle of water, because you will sweat! How many calories should I expect to burn per class? A lot! It depends in the end on how much real effort you exert in the class. But you can expect to lose an average of 500-600 calories per 45-minute class! How will it help me lose weight? If you join a class for five times a week, combined with a balanced nutritious diet, you will not only lose

THE COACH

NOVEMBER 2012

weight but also sculpt your body into its perfect form. The average needed calories for a woman are 15002000 calories a day. You should consume foods from all main food groups (grains, vegetables and fruits, proteins, dairy, meat and protein, fats, oils and sweets) to remain healthy. Then keep track of your consumed calories, if they amount to your average consumption or less, you will lose weight without needing to be on a strict diet or depriving yourself from food.

and cool-downs which help with flexibility, an important ingredient in injury prevention. Finally, Zumba dances provide intervals of intensity throughout the class time, which is an effective way to challenge muscles, build strength and increase endurance. Plus it makes you smile and sweat at the same time! You'll find that after one class, you can't wait to come back again!

What will I benefit?

What if my physical stamina and fitness level are not high?

You will build cardio strength and tone muscles. Mentally, you will relieve stress and stimulate your brain by learning coordination and new steps. Zumba is considered a weight-bearing activity, like walking or running, which helps maintain and improve bone density and it also includes warm-ups

That’s exactly the point of taking the class! Even if your fitness level is low, it’ll start getting higher and higher with every class. Don’t get frustrated if you don’t get the moves right away from the first time. You’ll get the gist of it in a few trials and you will feel and see the difference in your endurance from one class to the next.

CLASSES

What do I wear to a Zumba class?

Probably one of the most exciting things about Zumba classes is the summery, energetic, neon-like look they have all year round. Dress like you’re actually going to have fun. You can wear any type of fitness clothes to sweat pants, shorts, tank tops, t-shirts; anything comfortable and cool, preferably fabrics that wick the moisture away from your body. As for shoes, wear cross-trainers or dance shoes, anything that will give you support but not too thick at the bottom like running shoes so it allows side to side movement. Whatever outfit you choose, keep it bright and uplifting just like the spirit of the class is. Where can I join? In your living room! If you’re a new mother and don’t have time or the means to leave your baby to go to your class, don’t worry. The class can now come to you right in the comfort of your living room. Zumba dvds are now widely available, and they are also offered on PlayStation 3, Xbox, and Wii. On the other hand, if your child is a bit older, then head off to the nearest Gold’s Gym branch, where classes are available. If you need contact information or have an inquiry on the nearest place to your home get in touch with us at The Coach, and we’ll help you out. THE COACH

NOVEMBER 2012

Conqueri WASTELA Conqueri WASTELA the abandoned

the abandoned

By Ahmed El Sherif

ring AND ring AND

ALTERNATIVE SPORTS

At this day and age, it’s as grueling as coming across a unicorn on a Sunday morning to stumble upon a living example of the proverb; “when there’s a will there’s a way.” To find a persona that possesses the willpower, stamina, and the guts to stand against shades of grey and shine in vivid colors against all odds and make a living out of a hobby or what may seem as a pass time activity. Never make the mistake of thinking that pulling that off is easy, nor simple. It-unquestionably-takes a great deal of utter fortitude, relentless research, vigorous trial/error process, and continued uncanny thinking. It’s always easy to follow a proven path, plowing your own is ten thousand times harder, yet for few people out there; it’s the only way they know… Well, to prove the above mentioned claptrap, we’re giving you a real life example of strength of will and lofty sense of purpose, a character that believes in pulling out all the stops towards the proper and appropriate use of the human aptitude and the environment goes by the name of Karim Salah El-Din. A self-made entrepreneur, who refuses to give in to the predictable lifestyle of the concrete jungle, fancies digging beneath the materialistic world, and finding happiness in some unconventional ways. Despite having a great career and a nice, relaxing lifestyle, that never was enough to satisfy the man inside, so he decided to push the boundaries a little bit further, and put his ideas into tangible results, armed by his strong and contagious willpower and few, very few resources, he managed to live a balanced lifestyle and inspire people in the process. How did he manage to do that? Simply, he went after whatever made him tick. He just coupled creativity with action! And life always rewards those who act! Let us tell you the story of the man who says; “I sell happiness for a living, and it actually pays off in diversified ways.” THE COACH

NOVEMBER 2012

The rebellious start up

Putting the plot into action

Let’s share with you a bizarre fact; Sandboarding is not something that was recently invented by some extreme sports enthusiasts. This sport actually dates back to the Ancient Egyptian times. There are even records of ancient Egyptians cruising down sand dunes on wooden boards. And although rare, there are black and white photographs of upright Sandboarding which dates back to even as early as World War II.

Everything in the process was carefully thought of, from the boards manufacturing –which is so creative and effectively perfect- to the creative and diversified activities along a sandboarding day; it’s easy when you have such a supreme marketing and research aptitude as Karim. “Competition is crucial, it pushes the limits of the industry” Karim said when we asked him about the competition in his field and how can he manage to sustain an upright market position. “The great thing is; to compete relentlessly, yet never forget to do it in an ethical environment, and the desert is a great teacher. You get to witness its charm and withstand its obstacles with a thumping heart. It can teach what you may never learn in the concrete jungle! Every now and then people have to break out, and un-cage their souls.” He uttered in an incredibly stimulating way. Commenting on the pressuring life we lead nowadays and how healthy it is to the mind and soul to do such activities on a scheduled basis. “It is a soul-cleansing experience” Karim’s exact words.

At a critical and most probably the worst time for a business start up, exactly two months prior to the revolution, Karim founded “Arena Sandboarding” with less resources than possibly needed, but he never was short on enthusiasm! And to him that was all that it takes to get ahead at a game that was introduced to Egypt four or five years back, yet he conquered the competition sure-footedly; “I’m not the pioneer at the Sandboarding in Egypt, yet I successfully managed to stay ahead of competition, in a healthy and ethical way.” Karim said. Then, he went on explaining what the process was like when he had the vision to what is now a conceivable reality; “It’s all possible when you have passion for what you want to pull off. Though I never said its easy.” he went on with a bright spark in his eyes. 40

How hard can it be? Sandboarding actually rose to attention together with Snowboarding. But due to the popularity of Skiing and the easier access to suitable slopes, Snowboarding grew explosively, leaving Sandboarding a bit unknown and

ALTERNATIVE SPORTS

odd. Even so, Sandboarding is prevailing nowadays, and with more specific equipment and waxes, it is becoming more popular. And since we have huge unemployed desert dunes in Egypt, Karim decided to take it by storm, and the brilliant thing is; it’s so easy to sandboard…

activities, you get to behold the glorious nature with so much respect, and as a common belief among those who share the love for nature; you can’t leave, take, or move something. You don’t change it, it really does change you. And it teaches you teamwork and altruism.”

For those who never tried sandboarding before, much more like me, it begs the question; how perilous is it? Are there any health prerequisites for those who want to try sabdboarding? “Not at all, it’s so simple and each group would be provided with a skillful mentor to give instructions and support.” He replied with a confident smile. Then we moved on to question after another. About the activities involved, Karim had so much to say; we were a little awestruck for the variety of interesting stuff he got; paintball fights, water gun fights, color festivals in the desert, so much to put all in one sentence really, not to mention the inventive drum circle, stargazing at night and marshmallows. And it all happens in a well-thought of atmosphere, everything is analyzed, tried and tested. The locations are handpicked, so is the supporting team and the whole operation from the meeting point till the end of the day. More importantly, the safety measures are close to perfection. When you get to have such an attention to detail and gusto, it is really easy to turn hobbies into business. That young man here has some tricks up his sleeves! Afterwards, Karim shared with us a great insight; “in such

The nitty gritty Sandboarding can be one of the most interesting, and beneficial activities of this day and age. It’s effectual on a number of layers really; the physique, the soul and the spirit. Not to mention it’s so easy to do, it requires no age, no season, no experience level, no hefty equipment, it just calls for some free time, and off you go. Moreover, it’s a great break out from the daily routine we go through. How often do you get to get off the hamster wheel, put technology and your hectic lifestyle aside and immerse yourself into the nature? One of the foremost reasons of success is taking breaks. Not merely to sleep, yet to build stamina. And breaks have to come in the form of anything with soul-cleansing characteristics as well. Who said you have to wait for the summer to have some quality time far from the city beat? Contact: Arena Sandboarding: 103 Nile St. Agouza. Karim Salah Eldin 01229444362 THE COACH

NOVEMBER 2012

STERO

WHAT DO BOTH SEX Men Would you lie about taking steroids? Why? Everyone will be able to tell you are on something, even if you deny it. In my honest opinion, no one needs steroids to get fit and look good. ~ Mostafa Mahdy Yes, guys lie because as usual people are judgmental and they will pull you down through words such as “I can do it easily, you are not natural”, although it requires more hard work and rigid routine while taking steroids. ~ Amr Sharara Men lie because it will take them much longer time and effort to be in shape if they didn't take steroids. No one will admit that he took a short cut, because this indicates that he don't have the power and will. I believe it’s people’s way of hiding their weakness. ~ Ahmed Aboul Nasr Yes I would lie about it and say I am just taking supplements. Steroids are a short cut to big muscle and we are too lazy and uncommitted to be disciplined enough for a proper diet. Any idiot can do it. We don’t like being categorized as idiots but unique and try to show we have superior genetics than others. ~ Ali Mortagui If all women keep lying about doing all these Botox, collagen, liposuction... etc.; then it would only be fair for guys

to lie about taking steroids. This doesn’t mean that all the girls who undergo all these forms of (looking better) methods are dumb bimbos. The same applies to guys, not all guys who do that are complete idiots. We all like to look better for our own ego and not just to impress the opposite sex! Yet, I still wouldn't recommend it at all. ~ Mohsin Hussein I would be willing to lie if it was going to cause an issue with my significant other. Lying is a small price to pay if we're talking about getting rid of man boobs. ~ Ahmed Idris Men lie because of the false impression most of people have that steroids are magic! Well, they aren't. You still need hard work and devotion to reach something out of steroids. Yes, they make the process a bit faster and maybe a bit easier or even give muscles a certain shape that couldn’t be possibly reached if not on steroids, but they still need hard work. Another reason of course is the notion that it messes with their sexual ability. ~ Amro Samir I wouldn’t lie about taking steroids because I am self-confident enough to admit it. But again nowadays steroids have become common to Egyptian men as nose jobs have become to Egyptian women. ~ Hassan Gabr

ROIDS SURVEY

XES REALLY THINK? Women Would you care if your man is on steroids or not? Yes I would mind, not only because of the side effects and that he can actually harm himself but also because it shows a vain side of his character, which I would not like. ~Hala Abdel Wahed I wouldn’t really care. He’s an adult; and he should know what he’s doing. ~ Reem El Waziry One word… Impotence! ~ Eman Mekky

I actually think the psychological effect is much more than the physical effect. Well they do look good, but then they start getting weird, and obsessive about their bodies, and they start looking much more in the mirror (literally!) and the world starts to revolve around their abs and arms. I wouldn’t want a man who looks amazing till he talks. ~ Rana Saeed

I suppose I wouldn’t like it. It just shows his obsession with looking good. I don’t believe in perfections; our imperfections make us special! Plus it’s not healthy. Yes, it would bother me. ~ Hazel Perez

It’s up to him. If he doesn’t interfere in how I maintain my looks, I won’t interfere with his methods either, but I do hope he doesn’t go overboard with it to the point that he starts getting too bulky or affects his health. ~ Lama Baroud

I would take it seriously. Bulking up naturally and spending hours at the gym to get the perfect body would show me that he’s a fighter and willing to sweat for success - as opposed to taking the easy road. ~ Dahlia Nassar

I think steroids are stupid! What’s the point of having big perfect body and then become incapable of doing anything with it? I might as well be with a poster. It’s the same, great to look at but that’s about it. ~Chose to remain anonymous

THE COACH

NOVEMBER 2012

g n i t a e r C T C E the

F R PE NCE A L BA

nt to accou a n i e k a t energy have to ex. You penditure (the l p m o c rgy ex day is ds each ing), total ene rowth. e e n n o en rest a pers ch as g Grant calories person uses wh her factors, su f o By: Gina t n u t o o a m d y a g n e life) a e ener ing th Estimat tabolic rate (th ivities of daily e t basal m ses through ac u n o s r pe

Current guidelines for daily intake are 2,000 calories for women, 2,500 calories for men and 1,800 calories for children. However, these numbers may not always apply, as each body is individual. We first need to understand what nutrition actually is. It’s the process of eating and converting food into structural and functional compounds, such as skin, muscles and hair. Nutrition is required for growth, maintenance of bodily functions, tissue repair, performance and, of course, overall health. There are both physiological and psychological reasons for getting hungry. The physiological ones are easy to get your head around; the body simply requires nutrients and energy to function properly. However, it’s the psychological reasons for our food habits that can cause us to trip up. What we learn as kids can affect us for the rest of our lives. The early introduction of high sugar and fatty foods can result in addictions. If you’re always given a high sugar dessert after dinner as a child, your body will get used to that and when you don’t get it, the addictive habit of scavenging

YOUR ACTIVITY

FAT LOSS

for something to fill the void will begin. Portion sizes are also a psychological factor. If you’re used to seeing your plate piled high with food, when you receive anything less, you feel it won’t be enough and so psychologically you feel unsatisfied, and that’s before you even begin eating. The good news is that bad habits can be broken. So if you any that you want to dump, now is as good a time as any to start new healthy habits for a lifetime. Firstly, you need to estimate how many a calories a day you need. You’ll need to do a bit of math, but simple calculations can get you the basic information you need. Calculate your body weight from kilos into pounds (lbs), by multiplying total kilos by 2.2. Next, you need to match your activity level to the table below and then multiply it by the given amount.

MUSCLE GAIN

MAINTNANCE

NO EXERCISE AT ALL

BODY WEIGHT (LBS) X 10 - 12

BODY WEIGHT (LBS) X 16 - 18

BODY WEIGHT (LBS) X 12 - 14

3-4 TIMES/WEEK

BODY WEIGHT (LBS) X 12 - 14

BODY WEIGHT (LBS) X 18 - 20

BODY WEIGHT (LBS) X 14 - 16

5 OR MORE/WEEK

BODY WEIGHT (LBS) X 14 - 16

BODY WEIGHT (LBS) X 20 - 22

BODY WEIGHT (LBS) X 16 - 18

NUTRITION

To eat

or not to eat?

THE COACH

NOVEMBER 2012

Fat Loss Example: A woman, who exercises three to four times a week, weighs 78 kilos and wants to lose weight. 78 x 2.2 = 172 (lbs) 172 x 12 = 2064 / 172 x 14 = 2408

Muscle Gain Example: A man, who exercises 6 times per week, weighs 84 kilos and wants to gain muscle. 84 x 2.2 = 185 (lbs) 185 x 20 = 3700 / 185 x 4070

Calorie intake is between 2064 - 2408 daily, depending on her training program and personal goals.

Calorie intake is between 3700 – 4070 daily, depending on his training program and personal goals.

Begin with the higher number of calories and if you don’t start to see a decrease in body fat and weight loss within two weeks, decrease the calories, or increase your energy output per day.

Begin with the lower number of calories. You need to ensure you have the right kind of training program that encourages muscle growth. Assuming you do, if you don’t see any gain at the end

of two to three weeks, start to increase calories. To ensure you don’t also add fat, make sure you have two to three days per week where you calculate your calories for fat loss. Choose the higher number of calories to ensure you don’t compromise gaining muscle.

Carbohydrates require intakes of 55 – 65 percent, and at certain times (before any kind of long distance activity), intake may go as high a 70 percent. For someone on a 2,000-calorie a day diet, intake will be 1,100 – 1,400 calories a day of carbohydrates. The types of carbohydrates we choose are important. Sugar in its natural form is good, like fruit, but added sugar in sodas, for example, is a health hazard and should be avoided as much as possible.

You will need to re-calculate your calories if there are changes in your weight and adjust your activity level multiplier if you alter your training days. Finding the food balance between protein, carbohydrates and fat is important; too much or too little can upset the balance. The guidelines below will give you an idea of what to aim for depending on total caloric needs and your chosen activity.

Protein should make up 15 – 30 percent of your total daily caloric intake. Therefore, a 2,000-calorie a day nutrition plan will contain 300 – 600 calories a day of protein. The higher and more intense your activity level, generally, the more protein you need to help in muscle growth and recovery. The type of activity is also very important. Those that are training explosively or trying to build large muscles, will need a larger quantity than those that are training for endurance events like a half or full marathon.

Fat intake is between 15 – 25 percent daily

of total calories, which calculates to 300 – 500 calories for a 2000-calorie diet. Like protein and carbohydrates, fat must be eaten on a daily basis and is essential for transporting vitamins A, D, E and K around the body, providing energy and protecting your internal organs. The perfect balance? Nutrition requirements are extremely individual. If you are new to healthy eating and unsure about what to do, a good place to start is 20/60/20, (20 percent protein, 60 percent carbohydrates and 20 percent fat). It’s from here that you can change up your percentages to change up your body. Have fun with food and be adventurous. It could really make all difference.

Tricks

of the

Lose the

Last 10 kilos By: Gina Grant

WEIGHT LOSS

Don’t starve yourself all day in the hope that you’ll eat less and lose a kilo. Your body will be craving energy – fast energy – and the quickest way it can satisfy a craving is to fill up on high-fat and sugary foods. If you already think you are eating properly, keep a nutrition journal. Studies show that those that write down daily what they eat, lose more total body weight than those that don’t. Make sure you include your portion sizes in your journal. You may keep it together all week, but come Thursday night, portions start to get a little larger. Once you get to those last stubborn kilos that just won’t move, you have to be more determined than ever. Believe it or not, research shows that serving food on smaller plates, automatically cues you to eat less. Give your brain the 20 minutes it needs to register that you have eaten and you are satisfied. Eat slowly, taking the time to enjoy every mouthful, that way you will eat less and relish the taste of the food more. Planning ahead will help you stay one step ahead of the game. If you know that you have a busy entertainment schedule coming up, keep your breakfast, lunch and snacks to lean, low-fat meals that keep you satisfied. Water-based soups with multi-grain crusty bread and a crisp salad give a satisfying meal, without piling on the calories.

The further you are away from your goal weight, the greater the changes you will see in the beginning of your journey. As you get closer towards your destination, things start to slow down and the body gets more resistant. The last 5 – 10 kilos are always the hardest. It’s frustrating and can be a real downer. Now is the time to make some changes and challenge your body! The key to change is not about putting more hours in at the gym, it’s about getting smart to keep your body guessing so it doesn’t know what’s coming next.

Good Nutrition Think, Drink, Eat – is a great motto! Always think about what you will do in the next three hours and what fuel you need to make it happen. Thinking about what to eat before you train is essential to performance. Remember, pre-workout = complex carbohydrates like rice, pasta, bread, to give you prolonged energy, and post-workout = protein and carbohydrates. Don’t even think of eating less than five meals a day. You need to fuel your machine on a regular basis for peak performance. If five meals a day sounds like a lot, remember that they should be small meals. Eating large amounts of food in one go slows down your metabolism and any excess your body can’t deal with at that moment will be stored as fat. The only way to get rid of that? Burn it.

Resistance Training It doesn’t matter what your goal is, everyone has to lift. It won’t make you bulky, unless that’s what you want. The recommended minimum amount is twice per week. If you have never lifted before, make the investment and get yourself a personal trainer who will be able to design a program that is specific to your goals, that gets you burning more, even at rest. To increase overall performance you need to get functional and there are four simple concepts known as “Power to the 4th” that are guaranteed to help you get there. 1. Train unsupported as much as possible: Perform the majority of your resistance training while standing. Train on your feet to fire up core stability and balance, both of which are primary pillars for health and fitness. As the exercises become easier, start doing them on a bosu or stability ball. Make core strength a part of your basic program by building it into your workout three to four times per week. 2. Train using primarily free weights: Free weights like dumbbells, barbells and plates, plus Kettlebells and medicine balls improve strength, promote muscle balance and increase range of motion. Improving these will help you in your regular daily activities. 3. Train “explosively”: Simple variations of the classic Olympic-style lifts (clean, snatch, and jerk) improve overall strength and power, increase metabolism, improve fitness, and increase flexibility. There are many stages to these famous competitive lifts; you don’t have to complete a full lift to reap the benefits.

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4. Focus on compound exercises: Compound exercises are exercises that utilize multiple joints to produce movement, such as the squat. Compound exercises are also more functional (the benefits are transferable to activities of daily living, known as ADLs) than isolated exercises. If time is of the essence, mix up your strength and cardio workouts in one session with circuit training. Cardio blasts calories and weights increase your metabolism, so the twoin-one concept gives you a double whammy in a single shot. Do three strength exercises one after the other, followed by one minute of jump rope or jumping jacks to keep you working and killing calories. Warm up well, and train with your head. Wear appropriate footwear and get enough rest. Be aware of the warning signs of overtraining that can lead to injury. Lack of appetite, decrease in performance (strength, power, muscle endurance, cardiovascular endurance), poor form, a sudden change in blood pressure, apathy and decreased ability to concentrate are all signs that you are pushing too hard. If you keep going down that path, you’ll get injured and have to take time off. Then all opportunities to burn more will be gone.

Cardio Workouts In terms of burning calories, Cardio is king! Get creative and try something new. Go take a class in the group fitness studio and try a Step class or one that focuses on athletic training. If you’ve never entered the Spinning® studio, now is the time! If classes are not your thing, spice up your cardio with interval training by working hard for one minute and easy for the next. Do that 10 times and you’ve got a 20-minute session that will burn more calories than if you just kept walking moderately for half an hour. You can do it on any machine; it doesn’t have to be a treadmill. Building a solid endurance base will help you hold off fatigue and allow you to go for longer, stronger. Generally, people put a lot of energy into thinking about their strength workouts and then just hop on the treadmill for 20 or 30 minutes afterwards. Treat your cardio workouts

WEIGHT LOSS

with the respect they deserve! They are going to target burning fat and keep your heart healthy.

Improve Mental Fitness Sports psychologists help athletes get a mental edge by practicing visualization and centering techniques but anyone can get a boost by improving mental fitness. Visualization is a powerful tool; when you’re working out, imagine a fitter, leaner you. The stronger the image in your mind’s eye, the more your body will believe you are really there, giving you an edge as adrenalin kicks in. Put pictures on the fridge of bodies you like. Seeing them will make you think twice about those late night snacks!

ZZZZZZZZ! Get enough sleep as research shows that reduced sleep is related to weight problems and obesity. The studies clearly show (Van Cauter, 1999) that less than 4-hours sleep per night for 7-nights brought about endocrine and metabolic changes related to insulin resistance – a main cause of diabetes. Fortunately, the effects are reversible once the sleeping pattern returns to normal.

And Finally… Have fun! Gyms are full of people so take the time to make friends. Having an exercise buddy makes it all the more easier. When you start making plans to meet someone, you’re less likely to cancel and more likely to burn those calories that will help you drop those last few kilos. Use music as a stimulus. It’s no secret that the reason group fitness classes are so popular is because the music motivates people to workout. If you’re not in class, download some tunes on your phone or iPod and plug in. Have a set number of songs and commit to not stopping exercising until you’ve reached the end of your playlist. Once you’re done… relax. Spend five to ten minutes stretching and chilling out. Be aware of the positive effect exercise has on your body. Even if you’re tired, you’ll feel great knowing you gave that little bit extra today, that will make all the difference tomorrow.

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NOVEMBER 2012

Snacks FOR THE OFFICE TO PACK By: Gina Grant

RECIPES

Four sandwiches and one salad should get you through the working week. If you’re not into bread, simply substitute with a medium mixed salad, full of color (green, red, yellow peppers, cucumber, lettuce, tomatoes and onion). As an option, add a lemon and vinegar non-cal dressing for flavor.

Day 1: Chicken Burrito • 90g grilled, skinless chicken breast, shredded • 30g cheddar cheese, grated • 4 tablespoons salsa (readymade) • 1 cup lettuce, shredded • 1 medium brown pita or balady bread

To make: • Open the bread into 2 halves • Divide and spread salsa over the two halves • Place lettuce on top of salsa • Mix together chicken and cheese, then sprinkle over the lettuce • Fold in the sides of the pita (about 2cm), then flip the bottom half up and over and roll so all ingredients are contained.

Nutritional Value: Calories 420. Protein 38g. Carbs 39g. Fat 12g

Day 2: Stuffed Turkey-Spinach Pita • 1 medium brown pita or balady bread • 90g grilled skinless white turkey meat • 1 medium tomato, sliced • 1 medium green or red pepper, chopped • 1 cup spinach, raw, shredded (just like lettuce) Dip: 1 cucumber 1-cup plain non-fat yoghurt 1-tablespoon fresh dill (shabat) 1-teaspoon balsamic vinegar

To make: • Cut the bread in half to form a pocket • Stuff each half with turkey, tomato, pepper and spinach • Place all dip ingredients in a screw top jar and shake • Just before eating, pour half on top of the filling and use the remaining as a dip for your sandwich

Nutritional Value: Calories 470g. Protein 42g. Carbs 62g. Fat 8g.

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Day 3: Mixed Bean Salad with Feta Cheese and Mint • 1-cup green beans • ½-cup kidney beans, drained and washed • ½-cup sweet corn • 30g low-fat feta cheese • 1-teaspoon olive oil • Juice of ½ lemon • 1-teaspoon mustard • 2 tablespoons chopped fresh mint

To make:

• Boil water in a pan and drop in the green beans for 3-4 minutes. Drain and rinse under cold water to keep fresh • Put all beans and corn into a mixing bowl • Crumble feta and gently mix with beans and corn • Blend oil, lemon juice, mustard and mint. • Season and toss with beans and cheese

Nutritional Value:

Calories 321. Protein 17g. Carbs 41g. Fat 12g.

Day 4: Smoked Salmon on Whole-Grain Baguette • 1medium sized, whole-grain baguette (approx. 17cm long) • 2 teaspoons balsamic vinegar • 60g non-fat cottage cheese • 2 teaspoons capers • 1 medium tomato, chopped • 90g smoked salmon

To make:

• Slice baguette in half lengthwise • Brush inside with balsamic vinegar • Mix cheese and tomato and spread over two halves • Sprinkle capers over cheese • Top with smoked salmon

Nutritional Value:

Calories 560. Protein 39g. Carbs 68g. Fat 16g.

Day 5: Tuna Pockets • 1-can tuna in water • 1 carrot, grated • 2-cups mixed green salad • 1 medium brown pita or balady bread • Dressing: 1-teaspoon olive oil • 2-teaspoons honey • 1- teaspoon good quality mustard

To make: • Mix the first three ingredients in a bowl. • Place all dressing ingredients in a screw top jar and shake • Pour dressing onto tuna and mix well • Cut the pita or balady bread into two halves forming pockets and fill each half with the tuna salad mixture.

Nutritional Value:

Calories 466. Protein 41g. Carbs 62g. Fat 8g.

The

Magicof

GreenTea By: Gina Grant

s, than y a d e e for thr d o o f ) f ived o nese Proverb r p e d to be t Chi “Better ne.” (Ancien o tea for

SUPPLEMENT REVIEW

So What Are These Health Benefits? EGCG, that is, epigallocatechin gallate. EGCG is a powerful antioxidant that slows down the growth of certain cancer calls without damaging healthy tissue. It also improves artery function by stopping the oxidation of bad cholesterol (LDLs) and improving good cholesterol (HDLs), which has a direct impact on the cause of heart attacks and strokes.

Green tea comes from the plant Camellia Sinensis. It’s indigenous to mainland South and Southeast Asia, and can also be found in tropical and sub-tropical regions. The difference between green tea, black and oolong tea, which all come from the same plant, is in the leaves; they are not fermented but steamed at extremely high temperatures. This allows the basic components called polyphenols, to remain unaltered. These ingredients, also known as catechins and flavonoids, are powerful antioxidants that have the super health benefits we all hear about.

In addition, research is ongoing for the following: • The increase in mental alertness most likely related to the caffeine content. • Decreasing blood pressure, particularly in the elderly. • Type 2 diabetes, which may be reduced in those that consume green tea daily. Current Japanese research suggests a reduction of 33 percent in developing this disease by those that drank at least six cups per day. • Osteoporosis – the possible protection of cartilage. • Parkinson’s disease – due to the improvement of brain function. • Kidney stones – due to the increase of urine output. • Various cancers – leukaemia, lung, skin, gastric, breast and others. What about Weight Loss? There is evidence that shows an increase in the body’s thermogenic fat-burning activity, due to the catechins in green tea. The enzyme “COMT,” suppresses the breakdown of norepinephrine, which is a natural adrenaline in the body, keeping the nervous system alert and motivated, while at the same time suppressing appetite. You can stimulate your production of norepinephrine naturally, by including red meat, fish, soy products and low-fat dairy products in your daily diet. The added benefit of this is a healthy diet that can also help in losing weight.

Green tea contains two to four percent caffeine. The combination of ECGC and caffeine stimulates the central nervous system and the body’s metabolism, while the catechins stimulate your muscle cells and liver, releasing fat into the bloodstream, making it available to use as fuel. The ability of the body to use fat as a source of fuel is fundamental when it comes to weight loss, as it allows carbohydrates to release at a slower rate. Carbohydrates’ main job is providing energy, so the more you have available during exercise, the longer you can work out and therefore burn more total calories. Green Tea Supplements Green tea extract supplements have grown in popularity in the fitness world over recent years. There is supportive evidence that suggests the beneficial effects of polyphenols are retained in these supplements and that flavanol absorption improved in the body, when green tea supplements were given in a capsule form. Awareness Suggested intake is no more than five cups per day. More than that may cause side effects due to the caffeine such as headaches, nervousness, sleep problems, rapid heartbeat, general restlessness, mouth irritation and diarrhea.

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Pregnant women should avoid drinking green tea as EGCG bonds with an enzyme that affects the absorption of folic acid. As folic acid is known to prevent birth defects, namely brain and spinal defects, women who are trying to get pregnant should avoid drinking green tea and taking any supplements. Women who are breast-feeding should keep green tea to no more than two cups per day and some research suggests it should not be ingested at all. Caffeine passes through breast milk, which can negatively affect the baby, plus tannin in tea decreases the absorption of iron.

This lack of absorption of iron should also be noted in adults that are suffering from anaemia. Adding lemon to tea can help counteract this, as it contains vitamin C that actually aids in iron absorption. While naturally brewed green tea may lower the risk of liver disease, there is evidence that shows green tea extract supplements may cause acute liver toxicity. If you have liver damage, then you should avoid green tea supplements and seek your doctorâ&#x20AC;&#x2122;s advice on drinking the natural version. Continued Research Research continues on the benefits of green tea. Clearly, there are benefits and drinking up to the recommended allowance of five cups per day, for the average healthy adult, seems not to have negative effects. In terms of weight loss, research goes on. Green tea can accelerate metabolism, however at an average increase of approximately four percent, which calculates to around 100 calories per day, this amount will not greatly influence your weight loss goals in the way that exercise and good nutrition can. The National Institute of Health guidelines clearly state that any form of supplementation for weight loss, should only be used with lifestyle modifications, namely regular activity and a healthy diet. So, if you are considering increasing your daily cuppa, or popping a pill for ease, donâ&#x20AC;&#x2122;t forget to add a great fitness class and a tuna sandwich on brown to your daily dose.

CHROMOT By Ahmed El Sherif

peutirs thera irit. o l o c g p n ves usi dy, mind and s y invol o p b a r in e h g t n o ut heali Chrom ring abo b to y ll ca

Have you ever wondered why some days you go to your closet and choose a blue outfit while other days you just don’t feel like blue, you feel like red? On the other hand, sometimes you are in a room that makes you feel uncomfortable but you are unable to put your finger on the cause. There is a school of thought, actually a ‘science,’ called chromotherapy that has been in practice for thousands of years that has a valid explanation for those situations. Colors can both reflect the mood we are in as well as being able to have an effect on our moods. Chromotherapy involves using colors therapeutically to bring about healing in body, mind and spirit. The frenzied and cluttered lifestyle we lead nowadays sort of paved the way for new and unorthodox mental and physical hazards. Take into consideration the poor and almost bungling life/work balance, add in the unyielding emotional, spiritual pressure, and you end up having a midlife crisis by the age of 25! Now, with the existence of such mind-boggling issues, the introduction of new school methods of meditation and treatments became a necessity. The new controversial meditation techniques and treatments may seem peculiar at first, yet those who know tell a totally different story… For starters, Chromotherapy is an alternative medicine method. It is claimed that a therapist trained in chromotherapy can use color and light to balance energy wherever our bodies are lacking, be it physical, emotional, spiritual, or mental. “It also means “to heal by using certain colors to treat certain illnesses and diseases.” We tried to give you bite-sized information on how it works and what it actually heals and what each color can treat.

OTHERAPY

WELL BEING

The Meaning of Colors

One of the most important aspects of chromotherapy is to understand the meaning of colors. Because colors are visible vibrations of the light spectrum each color vibrates at a different frequency. The warm colors such as reds vibrate more slowly than do the bright violets which are on the opposite end of the spectrum and every color in between vibrates at its own unique frequency. It is how we interpret these colors that is significant, and if you were to analyze literally every culture around the world, all peoples have almost identical interpretations of the meaning attached to each color. For instance, red is always seen as the color of romance and sensuality while blue is the color of peace and harmony. Therapeutically, blue is often used with hyperactive children and in psychiatric units to establish a sense of quiet and calm. It’s easy to remember the order of the colors. First of all, they’re the colors associated with the Chakras, starting at Number One, the root Chakra at the base of your spine. They’re also the order of the colors of the rainbow.

1. Red.

The root Chakra is red. This is the color to wear, visualize, and surround yourself with if you feel ungrounded, depressed, or like you lack energy. For physical symptoms, you can use red for bladder infections, colds, back pain, trouble with the legs or feet, and low blood pressure. It also improves impotence, poor circulation, and shock.

2. Orange.

The sacral Chakra is orange. If you feel repressed or inhibited in any way, or you don’t have sufficient energy, the color orange can help improve your feelings. It also works on allergies, skin problems, constipation, spasms, cramps, and kidney problems. Interestingly, therapeutic use of the color orange can also improve lactation for nursing mothers with milk supply issues.

3. Yellow.

The solar plexus is yellow. Use yellow for depression, nervous disorders, and dispelling fears. On a physical level, yellow is good for breathing problems, exhaustion, liver problems, gallstones, muscle cramps, diabetes, hypoglycaemia, and hypothyroidism. It also improves food allergies, gas, and digestive disorders. Yellow is beneficial in building strong bones as well.

4. Green.

The heart Chakra is green. Accordingly, green is the color to use for heart and lung problems, high blood pressure, breathing difficulty, compromised immune system, and fatigue. On an emotional level, green works to harmonize all levels of being, improve loneliness, reduce negativity and tension, soothe the nerves and spirit, and reduce anger and paranoia. Green promotes emotional stability, calms fear of death, and prevents insomnia.

5. Blue.

Blue is the color of the throat Chakra. As a result, include blue in your color therapy if you have a sore throat, fever, ear infection, inflammation, burn, or other skin irritation. Blue also eases over tiredness, mental exhaustion, and violent or hyperactive behavior.

6. Indigo.

The third eye Chakra is indigo. Visualize, wear, and locate indigo-colored things if you experience any of these physical symptoms: diarrhea, intestinal irritation, infections in the ears, eyes, or nose, and pain of any kind. On emotional and mental levels, indigo promotes inspiration, reduces psychic exhaustion, and releases negative thought and behavior patterns.

7. Violet.

The crown Chakra is the seventh Chakra and promotes our connection to the divine. Its associated color is violet, and you can use it to treat many things. These include, but are not limited to depression, migraines, baldness, dandruff, and neurotic behavior. If another color doesn’t work or isn’t strong enough, violet can be used. It should also be used instead of red for highstrung people. Now you fully grasp what each color treats, time for some practical interpretations of Chromotherapy;

The Use of Colors in Hospitals It has been widely accepted in the medical and scientific communities for many, many years that colors do affect our moods. If it were not so, then hospitals wouldn’t be as particular about their choices in color combinations used in various wards throughout the building. For example, you will most often find cool colors in psychiatric units while you will find sunny colors in oncology wards. You may find doctors who will tell you that chromotherapy (color therapy) is new age nonsense, THE COACH

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COLORS CAN SOMEHOW PAINT OUR MOODS

but their actions speak louder than their words. If hospitals and governmental buildings adopt the use of colors to suit the ‘mood’ of the building, there is every reason to count this as empirical scientific evidence that colors can somehow paint our moods.

Sights, Sounds and Smells Many holistic practitioners utilize sights, sounds and smells in tandem to affect a healing. By combining chromotherapy with aromatherapy and music therapy, more than one of our sensory organs is being stimulated simultaneously. By using colors, fragrance and sounds that have proven to bring about a specific response in the body, it is believed that the benefits are increased exponentially. Without realizing it, you have probably experienced this yourself many times over in your lifetime. Have you ever been invited to lunch at a pizzeria with a friend and accepted although you weren’t hungry? You went along to ‘keep them company’ while they ate. Once in the restaurant you could see the food being carried to nearby tables, you could smell the aroma of fresh baked pizzas and at the edge of your perception you could hear silverware clicking against plates and ice cubes jingling against glasses. All of this worked together to excite an appetite in you and suddenly you realized you were hungry. In fact, you were ravenous!

Methods of Using Chromotherapy There are a number of ways to employ color therapy from painting walls in a room to the use of lamps with colored lights or filters that allow for a change in colors as needed. Some people use a variety of crystals while others use articles of clothing. The method used is usually dependent 62

on the reason for employing color therapy. For instance, the use of color to alter moods is best accomplished when you can keep the color with you throughout the day. Many people wear colored clothing to bring about the mood they are trying to achieve. Therefore, someone who is depressed wouldn’t wear black of course. Perhaps yellow, the color of joy and happiness, would be the best color to lift your spirits or green which is the typical color for harmony. If you are trying to bring about a healing, then a lamp with colored filters directed at the area needing to be healed would be the best method to use. If you are looking for a major change in the energy fields surrounding you, then painting your room would be the most beneficial as the color will bring that particular energy into your living quarters. You will find that using colors to bring about a change in mood or a healing is more widespread than you can imagine. People from all walks of life in every culture worldwide employ the use of color and every civilization throughout history has subscribed to some form of chromotherapy from healing and strengthening the chakras in Eastern cultures to wearing purple as a sign of repentance during Lent in Christendom. Of course you will also come across those who scoff at the idea of a mere color having the power to affect a change in your life, but you will find that those are the very same people who insist that a bedroom be painted blue or white while a kitchen should be yellow or red. They won’t admit that blue makes them feel peaceful while red stimulates the taste buds, but in reality, that’s what is happening. The bottom line is that you with the right choice of colors you can paint your moods happy and healthy. Try it sometime! You’ll be amazed at the results.

WELL BEING

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NOVEMBER 2012

Ginkgo Biloba

The Intelligent Herb Nature has so much to offer and gives us wonderful alternatives to chemicals and medicines. One of nature’s greatest gifts to humanity is Ginkgo Biloba commonly referred to as Ginkgo. This herb has been around for so long and is one of the longest living tree species in the world. Ginkgo trees can live as long as a thousand years. Using ginkgo for asthma and bronchitis was described in 2600 BC. Its leaves are generally used to make “extracts” that are used as medicine. Learn how a small dose of this miraculous plant can do wonders to your life.

Ginkgo is often used for memory disorders including Alzheimer’s disease. It is also used for conditions that seem to be due to reduced blood flow in the brain, especially in older people. These conditions include memory loss, headache, ringing in the ears, vertigo, difficulty concentrating, mood disturbances, and hearing disorders. Some people use it for other problems related to poor blood flow in the body, including leg pain when walking (claudication), and Raynaud’s syndrome (a painful response to cold, especially in the fingers and toes).

What does taking Gingko cure or improve? Alzheimer’s disease and other forms of dementia: Some evidence shows that taking ginkgo leaf extract by mouth modestly improves symptoms of Alzheimer’s, vascular, or mixed dementias.

short-term visual memory and speed of mental processing in non-demented people with age-related memory loss.

Improving thinking in young people: It improves some thinking skills in healthy young to middleaged people. Ginkgo might modestly improve memory and speed of mental processing in people without memory loss. Some evidence suggests a combination of Panax ginseng and ginkgo is effective for improving memory and that the combination might be more effective than either product alone.

Vertigo and dizziness: It significantly improves symptoms of dizziness and balance disorders.

Premenstrual syndrome (PMS): It produces significant relief in breast tenderness and other symptoms associated with PMS when started during the 16th day of the menstrual cycle and continued until the 5th day of the following cycle.

Glaucoma: It improves pre-existing damage to the visual field in people with normal tension glaucoma.

Improving thinking problems caused by old age: Improving color vision in people with diabetes: It seems to improve thinking skills in some elderly people with mild to moderate age-related memory loss or thinking problems. Ginkgo leaf extract might modestly improve 64

There is some evidence that taking ginkgo leaf extract for six months can significantly improve color vision in people whose retinas have been damaged by diabetes.

WELLBEING

Chronic Fatigue Syndrome Successful People’s Epidemic All information courtesy of Imtenan

Only 20 years ago was this syndrome diagnosed for the first time. Since then it has spread widely in developed societies. It’s the disease of businessmen, top management position holders, and others who are always exposed to prolonged mental exhaustion and work long office hours. The reason behind this syndrome is that the person’s body drains its supply of important elements that maintain the needed energy for brain functions and mental stability. The compiling of toxins in the body due to lack of movement and irregular meals also contribute to the spreading of this syndrome.

How do I know if I have CFS? If you feel you are still exhausted even after sleep or rest to the extent that it affects your everyday performance and efficiency for six months in a row, with the elimination of any physical or mental disorders, then you are suffering from Chronic Fatigue Syndrome.

How can I treat this syndrome? Nature has many answers to this question. You can take natural supplements that include one or more of the following:

Wheat Germ and Wheat Germ Oil: Wheat germ is a grain fortified with vitamin E, folate (folic acid), phosphorus, thiamine, zinc, magnesium and essential omega-3 fatty acids and fatty alcohols. It is an excellent

source of fiber. Wheat germ oil is beneficial for the general health of the skin as it improves circulation of blood in the skin when used externally. It also helps the skin cells that may have been damaged due to the scorching heat of the sun and also fights off conditions like dermatitis and reduces scarring. Health benefits of this oil include improving the overall working of the heart. Research has shown beneficial effects of octacosanol and specifically policosanol in improving cardiovascular functions. Policosanol has been found to be effective in controlling production of cholesterol by the liver. It is believed to raise the level of ‘good’ cholesterol and reduce that of ‘bad’ cholesterol. It is known for its antioxidant properties. Hence it helps in preventing the skin from bearing the signs of aging. It is probably this reason that it is added to other carrier oils. However, it is used in lower amounts to prepare carrier oil blend as it is high in nutritional value. They improve the immune system, the nervous system and help in healthy cell growth and regeneration.

Bee Pollen Grain: Bee pollen is known to be an accelerator of human growth. It regulates the action of the intestinal functions, especially in cases of chronic constipation or diarrhea, which have been resistant to antibiotic treatment. Pollen self-digests and aids the digestion of other foods. A natural occurrence with bee pollen is weight control. Taken into your digestive system, there is a speedy combustion, which makes fats burn faster and increases the rate of burned calories. It is used as an immune system builder, has the ability to correct body chemistry and eliminate unhealthy conditions.

Royal Jelly: Biochemically speaking, royal jelly is very complex. It is a very rich source of proteins and contains eight essential THE COACH

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amino acids, important fatty acids, sugars, sterols and phosphorous compounds as well as acetylcholine. Acetylcholine is needed to transmit nerve messages from cell to cell. Too little of this compound makes individuals prone to Alzheimerâ&#x20AC;&#x2122;s disease. It contains gamma globulin, known to stimulate the immune system and fight off infections. Royal jelly contains vitamins A, B-complex, C, D and E. It is particularly useful for its B-complex contents, including B1, B2, B6, B12, biotin, folic acid, and inositol. Royal jelly is high in the B vitamin pantothenic acid, recognized for its ability to reduce stress levels. It also supplies the minerals, calcium, copper, iron, phosphorous, potassium, silicon and sulfur. Royal jelly has been traditionally known to prolong youthfulness and improve the skin beauty, evidence indicates that this substance increases energy, alleviates anxiety, 66

sleeplessness, moodiness, memory loss, and bolsters the immune system. Researchers have also found that royal jelly contains a complex compound that stimulates glands and normalizes the reproductive systems of both men and women and acts as a natural hormone.

St. Jones Wart: The St. Johnâ&#x20AC;&#x2122;s Wort plant has yellow flowers and is considered to be a weed. A 2009 systematic review of 29 international studies suggested that St. Johnâ&#x20AC;&#x2122;s Wort may be better than a placebo (an inactive substance that appears identical to the study substance) and as effective as standard prescription antidepressants for major depression of mild to moderate severity. It also appeared to have fewer side effects than standard antidepressants.

WELLBEING

Dandelion and Artichoke: Dandelion cleanses and purifies the blood. This powerful herb increases bile production and flow, and it promotes healthy kidney and gallbladder functions as well. It has no pharmacologic equal. Research shows benefits to the entire digestive system. Artichoke is a serious natural herb and its active phytochemical is called cynarin and is found primarily in the plant leaves. Cynarin promotes liver recovery and protection. The combination of both herbs is essential for the detoxification and health of the entire digestive system, since bile is what digests, breaks down, and flushes poisons, medications and toxins out of the body.

Disclaimer:

No supplements should be used instead of medical treatment if needed. Consult your doctor before taking any supplements to further understand any drawbacks or side effects that can be specific to your case.

THE COACH

NOVEMBER 2012

IMTENAN

NOW OFFERS YOU a wide range of products using the most natural ingredients. These products can assist you in getting rid of your Chronic Fatigue Syndrome. Have you tried any of these yet?

Steps to

Prevent

HAIR

LOSS

To begin with, one must understand what classifies as an actual case of hair loss. Many people panic as soon as they see some hairs falling out, which in fact is very normal. Believe it or not losing 50-100 hair follicles a day is considered normal shedding and will not cause your hair to thin or to go bald. But if you notice that you are losing more than that or that full patches of hair are falling out, then itâ&#x20AC;&#x2122;s time to visit a doctor. Yet, still we all look for that full, healthy looking thick hair. Here are a few tricks that can help you reach that desired look.

BEAUTY & STYLE

THE COACH

NOVEMBER 2012

For Women: Tip 1: Eat right

For those who diet without consuming the right amount of nutrients, your hair is bound to suffer. Along with a healthy dose of Vitamin A (pumpkin, mangoes and carrots), Vitamin E (wheat germ, almond, avocado, coconut) and Vitamin C ( guava, lemon and citrus fruits), you need to consume healthy fats so that your body can absorb these vitamins. Omega 3 fatty acids found in fish and walnuts and cold pressed oil like olive and mustard help absorb these vitamins for a healthy you and stronger hair.

Tip 2: Chill out! Stress is your hair’s worst enemy. The more you’re stressed on a daily basis the more your hair will react. Try relaxation techniques like meditation and deep breathing to calm your nerves.

Tip 3: Work out

You need exercise to stay healthy and have beautiful hair. Working out for an hour, several times a week, will ease stress, boost your blood circulation, which will enhance hair growth and takes care of digestive problems that might interfere with the absorption of nutritious hair foods.

Tip 4: Pamper your hair Oils and oil replacement products are excellent for your hair. Find out which type of oil is suitable for your hair type, then warm the oil and massage it gently on the scalp. Soaking a towel in warm water and then tie it around your head while allowing your scalp to absorb the oil (not in a turban style, just place it on your hair). Leave it in for 10 minutes and then wash off with a shampoo. Do this once a week for stronger hair.

Tip 5: Beware of the towel turban! Surprisingly, wrapping our wet hair in a towel post-shower can cause the greatest damage. Dry your hair more delicately. When towel drying hair, squeeze the hair with a towel rather than rubbing and matting hair into a tangled mess. Be gentle and after towel blotting, gently start at the tips with a paddle brush or large comb as with combing in the shower; always start from tip to root.

Tip 6: Drink water Drinking at least 8 glasses of water every day is another great way to prevent hair loss. Water helps wash off toxins from your body, which are a major reason for hair loss. Always follow the rule, that if something is healthy for your body it is inevitably healthy for your hair as well.

Tip 7: Wear it right The style that you wear your hair can also be a hair loss prevention opportunity. Whenever possible, avoid pulling hair into styles that require it to be pulled tight and bound 72

with elastic for long periods of time. Hairstyles such as tight ponytails can still do damage to the hair shaft and ultimately to the hair follicle. Repeating stress in the same place over and over will cause damage. Try to put your hair up in a different place, such as a high ponytail as opposed to low. The same goes for chignons, up-twists and braids.

Tip 8: Multi-vitamin miracles Take multivitamins and multi-minerals to replenish the nutrient deficiency in your body fast and prevent hair loss. You can buy them from any renowned pharmacy. Just ask for the best multivitamin tablet available that gets easily absorbed into the adult body. The idea is to ensure proper nutrient supply into your body to resume its proper functioning and stop hair loss. This is especially effective if you can’t easily adjust your eating habits.

Tip 9: Don’t fry your hair Cut down on drying time by soaking up excess water. Towel blotting your hair well enough before drying is important so you can work fast and not have to go over and over the same section with the hair dryer. Look for a dryer that features ceramic, ionic and tourmaline technology which will also cut down on time. When you hold a hot hair dryer on wet hair for too long, the water in the hair heats to a boil, so it cooks and blisters hair. Minimize that time to save your hair.

Tip 10: Check with a doctor If you seem to be doing all of the above and yet have hair loss issues, you have to check for hormonal Imbalances. Any imbalance in your hormonal levels can cause hair fall. Hair loss is also caused if you have hypo or hyper thyroid. So, if you are suffering from relentless hair loss consult a doctor.

BEAUTY & STYLE

It’s ok to go bald, isn’t it?

For Men:

Baldness, or alopecia, is total or partial loss of hair. This is often a hereditary condition that occurs more frequently in males than females because it depends on the influence of the male hormone testosterone. Pattern baldness is the most prevalent instance of hair loss in men and affects up to 30 percent of 30-year-old men and 50 percent of 50-year-old men. It occurs in a distinct way. Hair may start to disappear from the temples and the crown of the head at any time. For a few men this process starts as early as the later teenage years, but for most it happens in their late 20s and early 30s. A little thinning of the hair may be noticeable first, followed by wider hair loss allowing more of the scalp to become visible. Some men aren’t troubled by this process at all (well Vin Diesel and The Rock seem to pull it off quite well) while others, however, suffer great emotional distress associated with a lack of self-confidence and sometimes depression. If you’re not ready to shave that head off and you’re proud of your hair these tips might come in handy.

Tip 1: Know what you apply to your hair Most of the men hardly care about the shampoo they are using. Some can use a four-in-one shampoo, conditioner, body wash & automotive degreaser in one easy-to-use bottle! Always use good hair care products and not just any scented shampoo. Using specialized and good hair care products is a significant step towards hair loss prevention. Evidence suggests that using an SLS free shampoo like Aloe Vera has some role in preventing hair loss – SLS is a common chemical found in shampoos (Sodium Lauryl Sulphate)

Tip 2: Wash it Wash hair at least once a day as it helps to keep the scalp clean and avoid any buildup of sweat which would block the pores and cause hair loss. Regular washing also helps in preventing scaly conditions like dandruff, which is also one of the main reasons of hair loss.

Tip 3: Don’t wait If you can tell from the older males in your family that a receding hair line is bound to come your way, then work on it before it actually starts happening. Prevention is so much easier and more effective than treating an already existing condition.

Tip 4: Cut the caffeine (sorry boys!) Caffeine is a diuretic, which makes you urinate out more liquid than you take in causing dehydration. Dehydration of your body and hair roots is another key reason for hair loss. Replace your daily coffee intake with a fruit beverage, milk or any other non-caffeinated drink.

Tip 5: Cut the alcohol (sorry again!) One more hair loss prevention tip is to avoid alcohol as it lowers the level of zinc, folic acid, vitamin B and vitamin C in the body. This leads to the vitamin deficiency, affecting hair quality and growth. Alcohol is also high in calories and sugar. This deficiency puts a strain on the adrenal glands, increasing the levels of dihydrotestosterone and inducing hair loss.

Tip 6: Take some advice from women Well at least read tips number 2, 6, 8 and 10 in the women’s tips. They apply to men as well. THE COACH

NOVEMBER 2012

Top 10 Android and iPhone Applications All you need right in the palm of your hands We’ve become addicted to our smart phones, tablets, and any other device that just seems to gather everything important in our lives in our pockets. Now you can use your beloved best friend to help improve the efficiency of your workouts, keep a log of your daily gym activities, and enhance your wellbeing.

• RunKeeper – The Personal Trainer In Your Pocket If more than twelve million people downloaded this application, then it’s probably worth it! It enables you to track your running, walking, cycling, hiking, biking and more using the GPS in your Android phone. You get to see detailed stats around your pace, distance, time, and calories burned, and then it’ll inform you about your progress and coach you with built-in audio cues. It’ll help you follow detailed plans to achieve your fitness objectives, and will keep you motivated by notifying you whenever you break your previous records or hit new milestones. It’s also loads of fun since you can listen and control your music during your workout, take pictures, and then you can boast your accomplishments by publishing your results to Facebook and Twitter. • MyFitnessPal – Weight Loss Made Easy This app boasts the largest food database of any Android calorie counter (over 2,000,000 foods) and has 350 exercise entries which will help you take those extra weight off! It fully syncs with the web, so you can log from your computer or your phone, whichever is more convenient. Plus your data is backed up online so you never lose it. It enables you to diet with your friends and easily track and support each other’s progress and the comprehensive feature setting is bound to keep you on track by creating your own custom foods and exercises, tracking all major nutrients, progress reports, customized goals based on your diet profile, recipe calculator, and more. • Cardiograph – Measure Your Heart Rate Did you ever imagine your smart phone can actually give you an accurate heart beat rating? Now it can with this wonderful application. You just use your smartphone’s built-in camera to get an accurate reading almost instantly, anytime, anywhere. The visual interface is inspired by real-life medical equipment. Watch as every beat of your heart is drawn on paper and reported on the monochrome LCD screen below. The app will also give you dozens of interesting, insightful and fun facts about the heart while you measure your pulse. • Zombies, Run! Did you ever have to run for your life? Well you better run now before the zombies get you! This app will turn your running routine to a seriously fun game. It is an immersive running game and audio adventure. Experienced actors and writers have created the mobile game’s incredible storyline. There are currently 23 audio missions available. Your character “Runner 5” will collect supplies, ammo, medicine and battery along the way. Are you ready to run?

TECHNOLOGY & MORE

• QuitNow! We Can Help You Quit Smoking It’s not an easy step, yet vital to your progress towards a healthier lifestyle. You can quit smoking now with the help of this application. QuitNow! offers you real-time status, anytime, to help you cope with anxiety. It updates you about the time (days, hours, minutes) since the last cigarette of your life, how many cigarettes you have avoided and the money and time you have saved. It will also provide you with W.H.O.-based (UN’s World Health Organization) indicators on your health improvement process, and an achievement list you will unlock one by one, as time passes, motivating you to achieve your goal. You can create your own profile and start chatting with other quitters who will offer help, tips and tricks. You’ll make friends and offer your own support as well. Now put out your last cigarette. • Healthy Recipes – SparkRecipes Are you trying to eat healthy or lose weight? Don’t know what to cook or what’s the nutritional value of your meals? This application is for you! Browse and search thousands of healthy recipes, plus save your favorites. It’s perfect for anyone on a diet! • Sleep MACHINE® How can one’s health be complete without a good night’s sleep? Getting enough rest is vital to a person’s health and overall wellbeing. This new app is a professional ambient sound and white noise player that helps you sleep or relax. With its uniquely elegant multi sound player design, it’s easy to create a truly lifelike sound experience and relaxation ambiance. Mix in your favorite iPod music with its full-featured alarm clock and sleep / meditation timer. Sleep Machine is perfect for sleeping, concentration, relaxation, meditation, yoga, napping, noise masking, or just having fun mixing real sound environments and or your favorite music together. • Anti-Aging iPhone App Sounds weird, doesn’t it? Well since we presented you today with the science of chromotherapy we thought you might as well give this a shot. Whether it really works or not is not confirmed. But some of the user reviews seriously claim it does! This application claims it can get rid of wrinkles, cellulite, dark circles, acne, even help regrow hair. According to United Holdings Group, the developer, Anti-Aging uses a combination of color and sound therapy to “stimulate the body’s natural defense system, wake up cells, and bring relief from various ailments.” • Buddhist Meditation Trainer - Your Trainer to Happiness and Enlightenment We all appreciate a little wisdom during our hectic days. Our lives are too busy with work, traffic, unnecessary drama, and it’s important to kick back and reflect at least for a few minutes a day. Let this useful application help you by being your personal trainer for relaxing and enlightening meditation. It features 10 levels of enlightenment with deeper quotes to meditate on in every level, all with a simple to use meditation timer. • TuneIn – Listen to the World Remember your last trip abroad and that radio station that just made you listened to there all the time! Now you can listen to any radio station in the world right on your smart phone! TuneIn is a free way to listen to music, sports and news from every corner of the earth, with over 70,000 radio stations and 2 million on-demand programs. Stations are divided geographically and by genre. You can search for a song, artist or show to find radio stations around the world playing it live and you can add your favorite stations and songs to your presets.

THE COACH

OCTOBER 2012

The

Pump

IT PLAYLIST!

Don’t you wish life came with background music? It would have been brilliant if mysterious music automatically plays when your phone rings with an “unknown number” blinking on your screen, or Buddah Bar’s famous chill out tunes fills up your bathroom as you prepare for a sea salt warm bath. But since life does not come with that built-in option; we have to do it manually. Nothing will put you in a better mood while working out more than the right music. Here’s a playlist of all-time working out favorite motivational tracks. Load your iPod and enjoy.

PLAYLIST

1. The Hardest Ever by J. LO and Will.I.Am

27. On the Floor by Jennifer Lopez

2. More by Usher

28. Tonight Tonight by Hot Chelle Rae

3. Memories by David Guetta & Kid Cudi

29. TNT by AC/DC

4. Sexy and I Know It by LMFAO

30. Super Bass by Nicki Minaj

5. Just Wanna Run by The Downtown Fiction

31. Don’t Wanna Go Home by Jason Derulo

6. Stereo Hearts by Gym Class Heroes

32. One Fine Day by The Offspring

7. Turn Up the Music by Chris Brown

33. I Like It by Enrique Iglesias

8. I Like It Like That by Hot Chelle Rae

34. Mr. Saxobeat by Alexandra Stan

9. Good Feeling by Flo Rida

35. When You Were Young by The Killers

10. You Can Still Rock in America by Night Ranger

36. Faster by Matt Nathanson

11. We’ll Be Alright by Travie McCoy

37. Party Rock Anthem by LMFAO

12. Titanium by David Guetta

38. Afraid by Nelly Furtado & Attitude

13. Pump It by The Black Eyed Peas

39. No Brakes by The Offspring

14. How Far We’ve Come by Matchbox Twenty

40. Cemeteries of London by Coldplay

15. Scream by Usher

41. Buzzin’ by Mann

16. Only a Lad by Oingo Boingo

42. Super Freak by Rick James

17. Transform You by Chris Brown

43. Magnificent by U2

18. Why Can’t I Be Like You by The Cure

44. Rise and Fall by The Offspring

19. Working for the Weekend by Loverboy

45. Hey Baby by Pitbull

20. Crazy Train by Ozzy Osbourne

46. Come Out Swinging by The Offspring

21. Rockstar by Nickelback

47. Where Are We Runnin by Lenny Kravitz

22. We’re Not Gonna Take It by Twisted Sister

48. The New Workout Plan by Kanye West

23. Where Them Girls At by David Guetta,

49. Sugar by Flo Rida & Wynter

24. All Along by The Offspring

And the favorite motivational track of

25. Wind It Up by Gwen Stefani

probably everyone on this planet…

26. Right Round by Flo Rida

50. Eye of the Tiger by Survivor

THE COACH

NOVEMBER 2012

Peugeot Onyx The French Do it Better

By Imz Khattab

We all have this secret desire to own the Bat Mobile or have a car with some super power that exists in none other. I personally always wished for a car that’ll come to where I am from its parking spot when I call its name. Although the Peugeot Onyx does not do that, it’s still very close to many of our fantasy dream cars!

The 2012 Paris Motor Show witnessed the unveiling of this French masterpiece. Peugeot presented several exciting models during the show, yet, the Onyx was definitely the most impressive sending the masses into awe with its sultry sexy design, and the powerful engine lying underneath the eye-catching exterior. Do you already fancy driving one? We’re not sure how this wonderful state-of-art car can survive our Cairo road bumps, but it’s worth knowing more about.

The facts:

The Engine: The engine is a 3.7-litre turbo-diesel V8 taken from the firm’s former 908 Le Mans racer. The

chassis is inspired by motorsport technology, too - it’s a carbonfibre monocoque, weighing in at a ridiculously light 100kg. This helps keep overall weight down to just 1,100kg. Though the engine itself has about 600 HP, Peugeot claims that the hybrid system temporarily boosts total horsepower to about 680 by recovering the energy usually lost during braking. The Exterior: This beauty was displayed in matte black paint and the doors are made from a pure copper sheet. Peugeot says the polished metal has not been treated to be protected and will develop a patina over time due to oxidation.

ENGINES

The Interior: “For the interior, I was inspired by an everyday object, the egg box,” said Julien Cueff, Onyx interior stylist, in a release. The interior has a mono color neutral tone from ceiling to floor, now you can see the egg box resemblance, yet it’s wild and boasts top-notch technology that makes this car worth the jaw dropping phenomenon it caused. Price and Time: The Onyx is only a concept, designed to wow fans at its home motor show and boost morale within the company. As a result, don’t expect to see it on sale any time soon (please don’t be disappointed). But there are rumors it might be actually released during 2013, so hold your horses.

THE COACH

NOVEMBER 2012