July issue 2016

JULY 2016

FITNESS MAGAZINE

TRAIN YOUR

BRAIN NURTURE

YOUR GENES

THE UNDEBATABLE FUNDAMENTALS of Strength and Conditioning

U R U G S S E N T I F MEET

MASTER THE TECHNIQUE

OF ROPE CLIMBING

YOUR ULTIMATE SHOPPING LIST of Healthy Fats

M E Y A D L E D B HUSSEIN A

NOW OPEN 5 ABOU EL FEDA ST., ZAMALEK

Contents July 2016

Nutrition

20 Nurture Your Genes 22 Low-Carb Diet and Ketogenic 24 26

26

28 30

Differences Debunked Be Aware of These Eating Disorders Signs!

Your Ultimate Shopping List of Healthy Fats Child Obesity Causes and Prevention Dish of the Day: Authentic Chinese Chicken Fried Rice

Your Ultimate Shopping List of Healthy Fats

18

Exercises That Will Help Women Conquer Pull-Ups

Fitness 10 Unraveling Asana - From One to the Next 12 14 16 18

(Core Strengthening Poses) Are You Functional Enough?

Master the Technique of Rope Climbing Challenge Your Balance and Prevent Falls with BOSU Ball Exercises That Will Help Women Conquer Pull-Ups

2 | July 2016

The Fitness Magazine Team

34

How to Train Tougher and Stay Injury Free

Body & soul 32 Train Your Brain 34 How to Train Tougher and Stay Injury Free

36 The Melody of Our Minds

The game

38 The Undebatable

Fundamentals of Strength and Conditioning 40 Top Strength and Conditioning Approaches for Ultimate Athletic Training 44 Full-Body Strength and Conditioning Circuits To Try Today!

Success Story

46 Meet Hussein

Abdeldayem: Founder and Technical Director of IGNITE

STYLEs & FEATURES 50 Portable Gadgets You Want to Have in 2016

52 Shop the Latest

Footwear & Apparel

4 | July 2016

Owner/Founder: Zeyad Sorour Editor-in-Chief: Ahmed El khodary Managing Editor: Christine Kassasseya Sales & PR Director: Naira El lamei Marketing & Project Director: Samar Zaki Art Director: Eman Salama Graphic Designer: Nada Al Azzeh Graphic Design Intern: Hana Issa Editorial Intern: Nour Hassan Financial Director: Haitham Hamouda Distribution: Ahmed Mohamed Youssef, Ahmed Fawzy, Mohamed Abd El Nasser & Alaa hussein 23 Emad El Din Kamel St., Nasr City, Cairo, Egypt Tel/Fax: (+202) 22627533 Mobile: 01115683666

40

Top Strength and Conditioning Approaches for Ultimate Athletic Training

The fitness Magazine Thefitnessmagazine www.thefitnessmagazineeg.com

In every issue 48 54 56 58

Fit Facts Meet The Experts Upcoming Events The Fitters

Contributors

Jasmin Çakmakçı

Trainer and Group Class Instructor

Ali Abu Ghaben

Founder of BodyPal Nutrition Stores

He is Certified Dietitian, Personal Trainer and Health Guru.

Moving across the sports spectrum, it was lifting that provoked his deep passion. Ali’s passion for fitness and nutrition led to the launching of his conceptual stores chain. Not only does Ali aim to provide athletes with supplements, but he also shares valuable insights and answers to their questions, as well as linking them to the key holders of fitness, nutrition, and dieting in town.

Facebook: Body Pal Nutrition Store EG Instagram: ali_abughaben, body_pal

Dr. Ahmed Mostafa

Healthcare and Nutrition Manager at Gold’s Gym Heliopolis

He holds a BA in Physiotherapy from Cairo University. Upon graduation, he specialized in Spinal Injuries in McKenzie Institute UK and Sports Injuries Managements in Cairo University. He earned Specialist in Performance Nutrition from International Sports Science Association (ISSA). He holds certificate in Fitness and Obesity Nutrition from National Institute of Nutrition and Nutrition Certificate from National Research Center. He also has Advanced Life Support Certificate from Nasser Institute Hospital and CPR from American Red Cross.

Email: drahmedmostafapt@yahoo.com Tel: (+2) 0111 2286 473 6 | July 2016

Trainer at Prime Fitness and Spa VIP 4th Fittest Woman in the Middle East After years of training in a variety of fields, Jasmin was able to expand her knowledge in the fitness world based on her first hand experiences and experiments, constant search for fact based readings, and her ability to follow instructions only after knowing the reason behind them. She believes that basics and permanent lifestyle changes are the key to a healthy and balanced life.

Instagram: ysemins Email: ysemin.cakmakci@gmail.com

Eman El-Hawary

Photographer & Art Director

Studied photography in Dubai in 2008 and shortly went pro, where her clients quickly recognized that what they get is not a simple “professional shot”, but rather “a moment captured”. Also studied and worked in Cairo as a print-shop expert, a graphics designer, a web designer, and a crafts entrepreneur. Though best known as a portrait photographer, she is also recognized as a competent fashion, outdoor, and corporate photographer. “There is only you and your camera. The limitations in your photography are in yourself, for what we see is what we are.” -Ernst Haas Email: emozine@gmail.com

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Enjoy our new summer drinks!

Madinaty Sodic (westown hub) Lpassage (Alexandria) Court yard Maadi Cairo Festival City Mall Tivoli Dome Heliopolis & Zayed

Zamalek Heliopolis Maadi New Cairo Mall of Arabia

July 2016 | 7

Noura Hassaballa Nutritional Consultant

Bachelor of Science in Dietetics and Nutrition holder from Northern Illinois University, USA. With great passion, she decided to pursue her successful career in Egypt as a nutritionist, with the mission of raising awareness on developing a healthy eating lifestyle, in addition to being one of the presenters of Dr. Chef on MBC 4. She is also the founder of Diet Rite Nutrition Center.

Email: noura.hassaballa@gmail.com Facebook: Noura Hassaballa

Dr. Omar Mamdouh

Pharmacist, Personal Trainer and Nutrition Specialist at Gold’s Gym Heliopolis Earned Bachelor of Pharmaceutical Science and a Diploma in Clinical Pharmacotherapy. Certified Personal Trainer from ACE IFT® (Integrated Fitness Training Model, American Council on Exercise), NCCA (National Commission for Certifying Agencies, U.S.) and U.S. Bureau of Labor. Member of USREPS (U.S. Registry of Exercise Professionals). Precision Nutrition Level 1 Coach, Canada (Pn L1).

Specialist in Fitness Nutrition from International Sports Sciences Association, U.S.(ISSA). Sports Nutrition from American Sports and Fitness Association (ASFA). CPR/AED from American Heart Association (AHA). Certified Presenter and Trainer from Institute of Leadership and Management (ILM), UK at Logic Training and HR Development, where he held presentations about goal settings and self-motivation. It’s never too late to start a new healthy lifestyle.

E-mail: omar.mamdouh.nutrition@gmail.com Instagram: omar_mamdouh_

Yasmine Shahine Life Coach

An Associate Certified Life Coach (ACC) by the International Coach Federation (ICF). At the begining of her coaching career, she engaged herself in ONE on ONE coaching and through the years she developed her own tailor-made coaching programs for people and companies to develop their potentials and awareness.

Email: yshahine@whycoachegypt.com Facebook:YasmineShahineLifeCoaching YouTube:YasmineSLifeCoaching

Sandra Shama Kaur

Founder of YallaYoga Center

She is the founder of YallaYoga Center in Heliopolis and a pioneer in repackaging Yogic based solutions for Mind & Health Management.

In 2012, she completed Yoga Teacher Training at the Kundalini Research Institute, New Mexico, USA. Upon her return, she founded YallaYoga, the center that seeks to create a community of people who are keen to live life with more awareness, better health, and in service to assist one another. She is a Yoga educator, offering group classes, one-on-one sessions and public talks across Egypt.

8 | July 2016

Shereen Elbaz Instructor

Graduated in 2008 from the American University in Cairo with a BA in Political Science and another one in Modern World History.

She has always had a passion for teaching because for her, it feels like she is making a difference every day. Therefore, she decided to make use of it by becoming an English and History teacher.

Shereen has always been a fitness enthusiast, and in 2014, she decided to combine both her passion for teaching and enthusiasm for fitness by becoming a UGI fitness, pole fitness, jumping fitness, licensed zumba fitness, and Peak Pilates instructor.

5, Abou El Feda Street, Om Kolthoom Hotel, Zamalek.

For delivery call: 0101-222-8815 or 02-2737-2552

Fitness Unraveling Asana - From One to the Next

(Core Strengthening Poses)

I

n my last column, I discussed hip openers in relation to the sacral chakra (svatisthana), feeling pleasure and pain, sensuality and sexuality, creativity and flexibility. We looked at the benefits of hip opening postures from the mental, spiritual, physical, and emotional perspective.

Today, we move to core strengthening postures. The Yogic tradition relates the core with third chakra and the fire element, known as the manipura chakra, which is associated with determination, will power, self-confidence, drive, action, and digestion.

You can imagine how the heat of the fire element is directly related to these qualities.

An imbalance in the manipura chakra leads

Crane (Crow) Pose

By: Sandra Shama Kaur

to being harsh with words, aggressive, brash, completely passive, depressed, uninterested, or uninspired. It is indicated by digestive problems and abdominal pain.

Core strength is simply essential. Not only does a strong core help you maintain good posture and support your overall health and vitality, there is power in moving from your physical core center. When you feel strong on the inside, you can start to lean on and trust your inner wisdom—your body’s inherent intelligence. Having a weak core, however, results in frequent lower back pain and poor digestion.

On a mental-emotional level, you probably have noticed that you feel good in your body, your confidence will soar both on and off the

Bakasana A compact arm balance, Bakasana tones and strengthens the abs and arms.

10 | July 2016

mat, and stress and discomfort will start to melt away, igniting your personal power.

On a spiritual level, having a strong core allows us to have more compassion for others even when we feel we have been wronged. A strong core develops an inner unshakable self-confidence, which is not easily affected by what others do and say.

Thus we are able to forgive, embrace, and have tolerance for the differences of others and without feeling like a push over or a doormat.

Think of the word “core,” and terms like “hard” and “tight” are likely come to mind. But the secret to a strong middle is actually to soften in your practice. This sequence shows you how.

Downward-Facing Dog Pose

Downward-facing dog pose strengthens the core, arms, and legs, while also nicely opening the shoulders.

Boat Pose

Paripurna Navasana Considered as an abs and deep hip flexor strengthener, Paripurna Navasana requires you to balance on the tripod of your sitting bones and tailbone.

Four-Limbed Staff Pose

Chaturanga Dandasana Learn four-limbed staff pose because it is frequently practiced as part of the traditional Sun Salutation sequence.

Upward Plank Pose

Purvottanasana Strengthen your wrists, arms, and abs, hanging in the balance of Purvottanasana.

Summary: Core strengthening poses work predominately on the third Chakra, known as Manipura.

• It is located in the digestion area, including stomach, intestines, colon, and liver.

• The gift of this chakra is transforming fire into energy of action.

• The third chakra is the core of our doing, confidence, self-esteem, and willpower.

• The word manipura means Jewel in the City.

• The element associated with this chakra is the fire element, because it is the fire of internal heat that helps us digest our food, digest and process memories and transform energy of pleasure and pain into energy of action.

• To balance this chakra dance, wear the color yellow, practice breath of fire, and tap or massage abdomen.

• Affirmation: I am steady in my sense of self, personal power, and leadership. My soul is aligned with my will power and higher calling in life. I enjoy the give and take of life and flow of being with others.

Always remember that Asanas need to be held steadily and comfortably. No pain should be experienced while holding the postures or in the hours or days that follow. Or in the words of Patanjali Sutra 46: “Sthirasukhamasanam’’ (II Sūtra 46) sthira = steady; sukham = comfortable; asanam = posture.

July 2016 | 11

Fitness

Are You Functional Enough?

By: Ali Abu Ghaben

For 10 years and counting, a detour was made toward making training more functional. This movement was taken initially by the ones who always dig deeper to make training safer than savage, physical therapists. Adopted consecutively by trainers and coaches, the initiative led somehow to an uprising future wave of new training era that polarized the public which has been clamoring for functional training and willing to pay for it.

Similar to introducing any novelty to a stagnant system, controversy and doubt have developed around functional training, even if it had gained grounds. Gurus of functional clarified that functional training should be done while standing and involving multi-joints.

Yet, most coaches and trainers who adopted and espoused functional training stated new concepts that in the initial analysis seemed to be nonfunctional.

Simply, function varies from joint to joint, either joints that need stabilization or those that need mobility.

A simple example of joints that work with muscle groups that need stabilization is getting a baby to learn how to stand; this is an initial task for any joint and muscle. The same thing applies for injured athletes, people with muscular deficiencies, etc.

So here we can specify that the primary function of some muscles and even muscle groups is stabilization. And since training those muscle groups to be better stabilizers is boring and doesn’t give quick results visually or in terms of mass, people started neglecting that and even trainers did the same to keep their clients satisfied and engaged.

12 | July 2016

But I am tipping out a brief about the three key muscle groups that need stability training and how you can merge them with other muscle groups to keep it fresh.

• Deep abdominals (transverses abdominals and internal obliques) • The hip abductors and rotators.

• The scapula stabilizer.

ground. Hold the tail by one hand and push on it to the ground from the head end.

• Widen up your legs a little bit wider than shoulder width.

• Keep your torso straight and tight, and try to perform as many push-ups holding that position then you can hold a steady position for 20-30 seconds.

Nowadays, most coaches start labeling exercises either after themselves or a program or as rehabilitative or prehabilitative.

I call them all functional as long as they serve the very same cause.

I will give now an exercise for each key muscle group explaining how you can make it functional or apply functional training as a twin exercise.

Exercise Two - Battle Ropes

Exercise One – Sledgehammer Push-ups

This exercise focuses on all of your frontal muscle groups, even the skeletal muscles engaging the shoulders, chest, arms, and thighs. But we mainly target the deep abdominals and internal obliques just like planks “just less boring”. This exercise keeps core muscles tight all throughout the workout.

Movement Description: • Grab the hammer towards you (reverse or normal grip). Make sure not to touch the

This is one of the most amazing and boosting exercises for the whole body. It works on frontal deltoids with upper chest and middle upper back, and applies functional on hip abductor and rotators.

Movement Description: • Hold the ends of the battle rope standing on a distance far enough to keep the rope loose (not tight) so you can make waves with it.

• Stand in a half squat position with your legs and an upright upper body, and keep your eye focus on the other end of the rope.

• Start alternately swinging the ropes up and down forming waves with it.

• Keep that form going for a minute or two, and regulate your breath while applying.

Exercise Three - Sledgehammer Swings

Develop the whole upper body and increase the strength and endurance through performing this ballistic exercise. It is not a full scapula stabilizer but it goes as efficient for strengthening this area and specifically the scapula.

Movement Description: • Stand holding the hammer normally; the tail grip towards you and the head grip facing out.

• You’ll start swinging by slightly bending your knees, taking the hammer head for a swing to the back then an over head position.

• Then banging with the hammer’s head on a tire while sliding the hammer’s head holding hand towards the middle of the pole.

• Repeat that motion ten times for each hand side.

Try out these exercises once or twice per week, preferably under the supervision of a personal trainer.

Don’t forget that recovery is more important than training, so keep your muscles strong and recovered at body pal nutrition stores.

July 2016 | 13

Fitness

Master the Technique of Rope Climbing By: Jasmin Çakmakçı

You might have seen a rope hanging from the ceiling of a gym or CrossFit box and wanted to get up, but failed when trying to do so. That might not be because you lack the strength, but because you don’t know the correct tecnhique. Everyone, who can hang from a rope for 5 seconds and tuck their feet towards their chest can climb a rope. If you are afraid of heights, you might have to get rid of that fear first though...

Climbing a rope is a great way to increase your upper body strength and it’s also lots of fun! Who didn’t love climbing up trees and any existing obstacle when young? Climbing a rope is also functional training at its best which will challenge your forearm and grip strength.

14 | July 2016

The Russian Wrap The Wrap

There are several different ways to climb and wrap your legs around the rope. The most commonly used techniques are Spanish and Russian wraps. Both have their pros and cons so just find the one which you feel more comfortable with.

The Spanish Wrap

This is the best technique to use for beginners. It’s very secure and requires much less upper body strength than the Russian wrap. However, this wrap is much more time consuming and if you lose it, reacquiring it will take quite some upper body strength from you.

1. Place the rope between your legs.

2. Reach as high up as you can on the rope; one hand straight and the other directly under it.

3. Bend your dominant leg and raise it to your hip level outside the rope.

4. Wrap your leg around the rope and kick forward.

5. Place your other foot on top of the foot of the dominant leg. The rope should now be between your feet.

THE Russian Wrap

When you have become comfortable with climbing the rope using the Spanish wrap and the feeling of hanging up there with only your body to trust, it’s the time to move on to the Russian wrap. This wrap requires more upper body strength but is much more

efficient than the Spanish wrap. After learning this technique you can start to do some serious races with your friends and family.

1. Stand beside the rope so it’s next to your dominant leg.

2. Reach as high up as you can on the rope; one hand straight and the other directly under it.

3. Tuck your legs towards your chest and place the shin of your dominant leg vertical to the rope.

4. Sweep the rope from under and around with your other foot. To secure the wrap, place your foot on top of the foot of the dominant leg.

How to get up the rope using the Spanish wrap

1. After placing the foot on top of the dominant foot, extend your legs and try to keep them as vertical as possible so you won’t lose the wrap.

2. Pull your hips as close to the rope as possible.

3. Reach as high as you can on the rope.

4. Tuck your knees towards your chest loosening the wrap at the same time so you can move your feet higher. Don’t pull with your arms, just hang on the rope with straight arms.

5. Secure the wrap and repeat.

Descending the rope

squat down.

2. Loosen the wrap around your legs and slide them down.

3. Secure the wrap and repeat.

Using the Russian wrap varies a little from using the Spanish wrap. You will depend more on your upper body strength so it’s usually not recommended for beginners in rope climbing. However, if you possess good upper body strength, you can start directly by using the Russian wrap.

How to get up the rope using the Russian wrap

1. Reach or jump as high as you can on the rope.

2. By performing knees to elbows, tuck your knees as high towards your chest as you can and secure the wrap.

3. Reach as high up as you can and stand up and repeat.

Descending the rope

1. Spread your feet so that the rope can slide between them. The width of the stance you have will determine the speed of your descent.

2. Move your hands below each other as you descend the rope. Do not let your hands slide on the rope or you will be looking at some serious burns and cuts on your palms and fingers.

1. Place your hands on the eye level and July 2016 | 15

Fitness Fitness Challenge Your Balance and Prevent Falls with

BOSU Ball Have you ever thought of adopting a better lifestyle to prevent frequent falls and injuries?

The inclusion of effective balance workouts in programs for seniors has potent association with fall prevention, which is one of the frequent conditions encountered with age. Luckily, BOSU ball can limit the chances of experiencing such problems among elders, due to a number of reasons.

Functional balance training with BOSU ball engages multiple muscles and joints and stimulates the body’s response in a way that necessitates both to work together. This results in efficient movement, high levels of body control and strength, and utter ability to mimic exercises into real life situations.

BOSU ball is also great for building the core muscles, leading to better balance, strength, and explosiveness. It facilitates the coordination and integration of upper and lower body and optimizes the ability to express force where and when you want. Many football players use this ball in order to gain an edge on their performance and competition.

Moreover, the BOSU ball is an incredible multipurpose training tool that enables you to target particular muscles that are relatively weak or integrate a full-body workout at once.

You can use the ball in so many different ways to create a training program that suits your need.

For the above reasons, the BOSU ball is an uprising fitness training product that is being utilized by a broad range of athletes and individuals. Whether you are a senior or junior individual, a beginner or an expert, you can get a full-body workout with just a single piece of equipment at home or at the gym. So, are you ready?

16 | July 2016

Workouts Referred to as “Both Sides Up�, the ball is completely flat on one side and has a ball side on the opposite side.

Perform a quick 5-10 minutes warm-up followed by the exercises, where each move should last 45 minutes. Rest for 15 seconds between each move and one minute between each set.

Step-Up

Place one foot on the center of the bubble side of the ball and place both hands on hips.

Step-up and lift your opposite knees up until your thigh is parallel to the ground.

Try to maintain balance and alignment during the workout.

Repeat and switch sides.

Bridge

Lie on the floor; elbows on the bubble side of the ball and eyes facing the floor.

Tighten the abdominals and maintain a flat back.

Hold this position for 45 seconds, and then relax. If you are a beginner, opt for 30 seconds, and then add more seconds each time.

Prone Opposite Arm-Leg

Get into all fours; hands on the floor, left knee on the bubble side of the ball, and right leg on the floor.

Lift and extend one arm and the right leg simultaneously until you form a straight line.

Repeat and shift to the other side.

Side-to-Side Lunges

Stand above the bubble side of the ball with legs less than shoulder width apart and knees slightly bent.

Take a step to the right and flex your knee and hip into a side lunge.

Keep your toes pointing forward and maintain good posture through the whole spine.

Return to the initial position and repeat with the opposite side.

Side Hops

Basically, it is similar to the side-to-side lunges but with an additional hop. Instead of returning back to a standing position, explode off of the BOSU ball and switch legs in the air, returning to side lunge on the other side, etc.

Mountain Climber

Allow the flat side of the ball to face up.

Start in a push-up position; arms straight, hands underneath shoulders, and feet behind you.

Swing one knee toward the chest and then bring it back down to its initial stance.

Quickly alternate with the other side and

continue alternating as if you are climbing a mountain for 45 seconds.

Single-Leg Romanian Deadlifts

Stand on the bubble part of the ball with both legs.

Bend forward at the hip and extend one leg behind and arms forward simultaneously, until it is parallel to the ground.

Return to the upright position slowly and with control. Do not sway.

If you are a junior athlete, hold a dumbbell or a kettlebell in the opposite hand of the leg standing.

One-Legged Bridge

Lie on your back, place one foot firmly on the bubble part of the ball with the knee bent, and keep your arms near your body.

Extend the opposite leg out at a 45-degree angle.

Squeeze the gluteus and lift your hips up toward the ceiling.

Hold, and then return back to the initial position.

Repeat with the opposite side.

July 2016 | 17

Body & soul Fitness Exercises That Will Help Women Conquer

Pull-Ups By: Shereen Elbaz

Nothing in this world impresses me more than watching a woman at the gym doing a few perfect pull-ups. It is a rare thing to see I tell you, it does not happen very often.

The reason why this is a rare sight is because women are constantly being told that they cannot do pull-ups, as it requires a lot of strength which supposedly women do not have. But let me tell you something, this is a lie!

Anyone can do pull-ups.

The truth of the matter is, most women cannot do pull-ups because they are simply not training for them regularly enough or not training properly, that’s all.

So, all of you ladies reading this article, woman up and give these exercises a shot to help you conquer these so called “dreadful” pull-ups.

1. Flexed-Arm Hang:

• Step up onto a box or jump up on a pull-up bar so that your chin is above the bar.

• Engage your powerhouse/core and clinch your gluteus.

• Keep your chin over the bar in the same position and hold.

• Aim at holding for 10 seconds and work your way up.

18 | July 2016

can do “Anyone pull-ups.”

Go ahead and work on your pull-ups. I won’t wish you good luck, as you do not need it. All you need is the will to get it done and never give up.

So I will wish you good training!

2. Scapular Pull-Up:

• Start by hanging on the pull-up bar with your hands facing away from your body.

• Engage your Latissimi dorsi (lats) as you pull them down your back and away from your ears, creating space between the shoulders and ears.

• Aim at doing 3 sets of 10 repetitions.

3. Pull-Up with the Aid of A Band:

• Tie a thick resistance band around the pull-up bar.

• Start by placing one foot at the bottom

of the loop to support your weight while your hands grab the pull-up bar with palms facing away from you. Engage your powerhouse and your lats as you pull your chin up and over the bar.

• Aim at doing 3 sets of 6 repetitions.

4. Negative Pull-Up:

• Jump up so that you’re hanging at the top of your pull-up with your chin over the bar.

• With control, slowly lower down on a three count (3, 2, 1).

• Aim at doing 3 sets of 5.

5. Lats Pull-Down:

• Tie a resistance band around a pull-up bar and drop down to one knee on the floor.

• Grab the band with both hands shoulderwidth apart.

• Engage your powerhouse as you squeeze your lats together and down while pulling the band towards your chest.

• Release back to the start with control.

• Aim at doing 4 sets of 8 repetitions.

July 2016 | 19

Nutrition

Nurture Your

Genes

By: Noura Hassaballa

Did you know?

1. Our genes respond to the food we eat.

2. Your diet can be a risk factor for certain diseases.

3. Common dietary chemicals can alter gene expression or structure.

4. Good personalized nutrition can prevent progression of chronic diseases.

5. Some diet-regulated genes are likely to play a role in the onset of a disease.

Nutrigenomics The study of how food affects our genes and how individual genetic differences can affect the way we respond to nutrients in the foods we eat. Nutrition has become of great interest to scientists and researchers for determining the interactions between nutrient, inflammation, and aging and the likely influence on lifespan and disease development. Inflammation adversely affects health in many diseases with an inflammatory basis, such as atherosclerosis, obesity, and type 2 diabetes.

There are numerous factors in your diet, background, and lifestyle that affect your genes and how you age. Many of these are within your control. Of all the factors, diet is the easiest to control and probably the most important determinant of how our genes are expressed.

Does the food you eat communicate with your genes?

Absolutely, let me give you a small example on how our genes do communicate. You may have the genes for and be susceptible to heart disease or diabetes or arthritis, but that doesn’t necessarily mean you will get those diseases. In other words, these genes will not cause the disease unless you provide an inappropriate environment for them. You can’t prevent type 1 diabetes; however, you can delay or prevent type 2 diabetes by making 20 | July 2016

changes to your eating habits and lifestyle.

Effect of high-carbohydrate diets

Following precise dietary habits can help decrease mortality rates associated with heart disease. Low-fatdiets often are recommended to reduce atherosclerotic risk.

However, low-fat diets are replaced with high-carb diets, which are used to replace fat calories in the diet. Thus, it is increasingly recognized that high-carb diets are accompanied frequently by hypertriglyceridemia, which is associated with insulin resistance and the appearance of atherogenic lipoprotein profile (ALP). ALP is a major contributing factor for the pathogenesis of atherosclerosis and coronary artery disease in obesity and type 2 diabetes.

During pregnancy A mother’s diet during pregnancy can pretty much tell if she is going to have a healthy infant or not. Folate (vitamin B9) is an essential nutrient that is required for DNA replication and as a substrate for a range of enzymatic reactions involved in amino acid synthesis and vitamin metabolism. Folate is required for the growth and development of the fetus, that’s why it’s highly demanded during pregnancy.

A deficiency in this vitamin has been associated with abnormalities in both mothers (anemia, peripheral neuropathy) and fetuses (congenital abnormalities). Dietary

supplementation with folic acid around the time of, or at least three months before conception has been known to reduce the risk of neural tube defects (NTDs) in the offspring.

What are we finding out?

There is so much more to food than just the nutrients. Imagine putting the wrong gas type in your car.

If your car takes premium, yet you used unleaded or diesel, most likely your car engine will die. That’s exactly what happens to your body, if you fuel it with foods loaded with sugar, trans-fats and chemicals, and foods processed beyond recognition, you are simply using the wrong fuel, therefore your body will eventually stop working properly. Unrecognized substances in food cause an inflammatory response as your body tries to protect itself from those foreign bodies.

Over time,

continued consumption can lead to the development of a low grade chronic inflammatory condition which is now becoming recognized as an important precursor to a variety of more serious forms of illness.

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Deliver

Nutrition

Diet and Ketogenic Differences Debunked The answer is simple; one diet is low in carbs, and the other is even lower in carbs. But which is better?

At first glance, it may appear that if you reduce the daily portion of your low carbohydrates consumption, you can transition from a lowcarbohydrate diet to a ketogenic diet. After all, both nutritional approaches place an emphasis on decreasing carbohydrates intake; however, there are certainly some differences that ought to be examined closely.

Even though both diets share the same purposes, they don’t necessarily share the same nutritional components or health benefits. Here is what you need to know about low-carb and ketogenic diets that will help you make the right choice.

22 | July 2016

The Low-Carbohydrate Diet Defined

A low-carbohydrate diet is a pretty vague description in and of itself, as the word ‘low’ can be relatively selective and dogmatic.

It does not abide by certain standards or portions; and hence it can differ from one person to another.

For instance, you may focus on fruits and vegetables and cut back on grains, wheat, and processed sugars. This alteration from carb-dense choices to low-density ones lessens the amount of carbs consumed.

However, weight loss as a result of lowcarbohydrate diet can be quite tricky. If you eliminate 100 grams of carbohydrates per day, you will lose weight but it may be caused by either lower calories or lower carbs. While if you replace those 100 grams with protein or fat, you will produce two different diets.

The Ketogenic Diet Defined

This form of diet demands particular changes to all three macronutrients, thus it is recommended for individuals who track their macros on daily basis. Mainly, the

ketogenic diet is comprised of high-fat, very low-carbohydrate, and moderate-protein. If done correctly, it transfers the body’s primary source of fuel from carbohydrates to fat in the form of ketone bodies and fatty acids.

In other words, carbohydrate restriction consequently leads to increase production of ketone bodies, which are small molecules derived from fat produced in the liver.

Carbohydrates

The American Dietary Guidelines (2010) suggests 45-65 percent of calories come from carbohydrates each day. This often equates from 65-120 grams of carbohydrates per day. A ketogenic diet, on the other hand, suggests consuming 5-10 percent of total calories from carbohydrates. This often equates to 25-30 grams of carbohydrates per day.

Protein

Protein is a mandatory component for athletes and non-athletes as it is responsible for building muscles and recovering muscle

“Nonetheless, excess

consumption of protein can hamper the ketogenic diet.

This is because when carbohydrates are low, protein is broken down into glucose.

”

tissues. Accordingly, it is recommended to sustain a moderate-high level of protein in your diet.

• High-protein diet: Greater than 0.7 grams per pound of body weight • Moderate-protein diet: Ranges from 0.36 to 0.69 grams per pound of body weight • Low-protein diet: Less than 0.36 grams per pound of body weight Nonetheless, excess consumption of protein can hamper the ketogenic diet. This is because when carbohydrates are low, protein is broken down into glucose. Eating too much protein can increase gluconeogenesis process and destruct the ketone body formation. In other words, the body will rely on protein and not fat, which is a different type of diet.

Fats

Many individuals seek prompt weight loss by decreasing both carbs and fats, which on one hand makes perfect sense. In reality, going low-fat may impede recovery and lead to feeling drained. Because your body is already running off its primary source of fuel, it makes no sense to eliminate fats from your diet.

The ketogenic diet is based on 70 percent fats of your daily calories! This can be difficult for many people to stick to, but research supports the idea that dietary fat isn't what makes you fat. A diet high in carb and fat is the true reason for many obesity-related problems.

Which Diet to Choose?

Low-carb and ketogenic diets are famous for their ability to promote weight loss; however, what works for you is highly influenced by your choice of food and lifestyle. The first few weeks of ketogenic diet can be quit tough, as you are changing your eating habits, but is short-lived if you stick to the correct shopping list and required portions of each macronutrient. Last but not least, don't throw yourself into a severely low-carbohydrate diet that's not low enough, or high-fat enough, or low-protein enough, to kick you into ketosis.

July 2016 | 23

Nutrition

Be Aware of These Eating Disorders Signs!

By: Dr. Omar Mamdouh

Eating disorders are defined as disturbance in eating behavior or methods to control weight that contribute to impairments in physical and mental health, and are not related to another medical or psychiatric disorder.

The most common types of eating disorders are anorexia nervosa, bulimia nervosa, and binge eating.

Regardless of the specific disorder, medical complications can occur and in extreme cases result in death.

Anorexia Nervosa:

The most common type of eating disorder and characterized by disturbed sense of body image, morbid fear of obesity, refusal to maintain a minimally normal body weight, and amenorrhea (absence of menstrual period) in women. Anorexics will severely reject food causing extreme weight loss, depressed metabolism, and fatigue.

Bulimia Nervosa:

It's associated with recurring (at least twice a week) episodes of binge eating during which the individual consumes large amount of food and feels unable to stop eating. After binging, the individual will use inappropriate compensatory efforts to avoid weight gain, such as self-induced vomiting, laxative or diuretic abuse, vigorous exercise or fasting.

Repeated vomiting may cause stomach or esophageal rupture and electrolyte disturbance.

Binge Eating:

It's a bit similar to bulimia nervosa but not followed by purging (ex. Vomiting). It consists of recurring large meals with a lack of control over the eating episodes. It may be in the form of eating more rapidly than normal, eating until uncomfortable, eating when not physically hungry, eating foods and then feeling disgusted, guilty or depressed.

Chronic dieting, unusual stress, depression or mood disorders may predispose individuals to binge eating.

24 | July 2016

1. Language: Fear-based phrases;

Here are some signs that might indicate struggling with an eating disorder:

since their motivation is derived from fear of getting fat as “What more can I do at home – I don’t feel like this is enough”. Fear based motivation is using exercise as punishment – being addicted to exercise because gaining a pound would result in self sabotaging behaviors such as purging, restriction, and social isolation.

2. Clothing: People who suffer from

anorexia tend to wear dark colored loose clothes to hide their bodies.

3. Obsession: People who might be suffering from an eating disorder will phrase working out as a chore.

Their energy towards exercise and movement is always built on a foundation of fear. Excessive or compulsive exercise patterns (e.g. exercising even when injured, or in bad weather, refusal to interrupt exercise for any reason; insistence on performing a certain number of repetitions of exercises, exhibiting distress if unable to exercise)

4. Food Relationships: The eating

disorder brain loves to obsess, analyze, and ‘figure out’ the complexities of calories in vs. calories out. People would micro-analyze every movement throughout the day and every calorie to ensure they were achieving a significant deficit.

Constant or repetitive dieting (e.g. counting calories/kilojoules, skipping meals, fasting, avoidance of certain food groups or types such as meat or dairy, replacing meals with fluids.)

Evidence of vomiting or laxative abuse (e.g. frequent trips to the bathroom during or shortly after meals.)

5. The Scale: People who struggle

with eating disorders are quite often Type A perfectionists, which means if they aren’t satisfied with the number on the scale they will immediately self-sabotage and create even stricter guidelines on themselves. Check in with them and ask ‘How is it going today’ and notice if they allude to the number on the scale – if they do, this is a warning sign. Strong focus on body shape and weight (e.g. interest in weight-loss websites, dieting tips in books and magazines, images of thin people.) Development of repetitive or obsessive body checking behaviors (e.g. pinching waist or wrists, repeated weighing of self, using the scale more than once everyday, excessive time spent looking in mirrors.)

6. Loss or Disturbance of Menstrual Periods (females) 7. Distorted Body Image: Complaining of being/feeling/looking fat when actually maintaining a healthy weight or underweight. They usually have intense fear of gaining weight and increased preoccupation with body shape, weight, and appearance.

July 2016 | 25

Nutrition

Your Ultimate Shopping List of Healthy Fats

I

n an attempt to sustain a healthy and balanced diet, many of us elude foods and oils that contain fats to encumber their harmful consequences. While the truth is, not all fats and oils are created equal; each has its own distinctive criteria that identifies whether or not it is a wholesome choice for consumption. Healthy fats can help promote cardiovascular health among many further benefits as long as they are consumed in the right portions. So here are some tips for including more healthy fats in your diet.

So What Makes a Healthy Fat or Unhealthy Fat? There are two types of fats – saturated (unhealthy fats) and unsaturated (healthier fats). The unsaturated fats are considered a good source of healthy fats as they are obtained chiefly from plant foods and can preserve blood cholesterol levels within a normal range. Saturated fats, on the contrary, are primarily derived from animal products - such as meat, whole milk, and cheese – and can promote an increase in blood cholesterol levels.

Monounsaturated fats and polyunsaturated fats are two further components of unsaturated fats.

Monounsaturated fats are present in nuts, seeds, avocados, oils and olive oils, and they are considered heart-healthy when consumed in adequate portions. Fats from organic plant sources and animal sources that are grass-fed are among the healthy choices for consumption.

Polyunsaturated fats are found in omega-3 foods (fish, nuts, seeds, and leafy greens) and omega-6 foods (fried foods, sweet baked goods, and snacks). Unfortunately, individuals who do not pay attention to their food choices end up consuming more omega-6 and less omega-3.

How to Get More Healthy Fats into Your Diet?

One thing to keep in mind - added fats do add calories! Just because olive oil is a healthy source of fat, doesn’t mean you should pour it generously all over your food and believe that it is good for weight loss! After all, one tablespoon of oil has around 120 calories. The main concept of healthy fats is to add a tasty flavor to your food without putting your health at risk.

Here is a shopping list of some foods that contain heart-healthy fats.

Nuts & Seeds

Almonds, pistachios, walnuts, and pecans are among the heart-healthy nuts rich in omega-3, and a frequent consumption in small portions can lower the low-density lipoprotein (bad cholesterol), reduce the risk of developing blood clots that cause heart attack, and enhance the health of the lining of the arteries.

Also seeds such as hemp, chia, flax, sunflower, and sesame seeds are packed with dietary fiber, protein, antioxidants, and healthy fats, and can boost the immunity, strengthen the bones, lower anxiety levels, and improve sexual health. Here are ways to include more nuts and seeds into your diet.

• Opt for a handful of nuts as a filling snack.

• Sprinkle grounded nuts or seeds into green salads, sautéed vegetables, yogurt, oatmeal, smoothies, or shakes.

• Dip apple slices in peanut butter or some nut butter.

• Tahini, a sesame seed paste, also makes a tasty base for a fish or salad dressing or sauce.

Olive Oil

There is a reason why olive oil is the foundation of the Mediterranean diet – an essential nutritional ingredient used by some of the world’s healthiest populations. Olive oil contains anti-inflammatory substances that reduce the risk of breast cancer and cardiovascular diseases, including stroke, hypertension, and hyperlipidemia.

Furthermore, the regular consumption of olive oil can help lessen systolic and diastolic blood pressure, improve the brain function and reduce the risk of cognitive impairment, protect against oxidative damage of hepatic tissue as well as acute pancreatitis.

• You can replace vegetable oils and butter with olive oil.

• Make your own salad dressing with 1 lemon juice or vinegar, salt, pepper, and 2 tbsp. of olive oil.

• Add whole olives to salads, pasta, or sandwiches.

Seafood

Fish fat naturally contains heart-healthy omega-3 and offers a variety of healthy benefits; they lower cholesterol and blood pressure, prevent blood clots, and reduce

inflammation. It is vital to replenish the body with omega-3 fatty acids by consuming fish twice a week.

• Spread small cubes of smoked salmon or canned tuna on top of green salads.

• Frozen shrimps or scallops can easily be added to pasta or rice dishes.

• Order fish plates or salads more often in restaurants.

Avocados

Avocados are incredibly nutritious source of monounsaturated fats and they share many health benefits of olive oil. Rich in fiber, they contribute in weight loss, reduce the risk of developing heart diseases and diabetes, and have more HDL (the good type of cholesterol).

• Use mashed avocado as a spread on sandwiches or a dressing for salads.

• Sprinkle few pieces of avocados on an omelet or on top of hard-boiled eggs.

• Incorporate avocados cubes in all types of salads.

• Mix diced avocado with mango, red onion, lime juice, and cilantro, and turn into a tasty salsa for grilled fish of chicken.

July 2016 | 27

Nutrition

Child Obesity:

Causes and Prevention By: Dr. Ahmed Mostafa Child obesity is a wide phenomenon that is triggered by a number of causes, yet the major reason is usually related to consuming more energy than burning.

In general, obesity is the result of excessive eating or unhealthy choices. It is mainly generated when we tend to eat large serving portions, consume snacks more often, or focus on high-calories, low-nutrition food, such as soft drinks, chips, fast foods, and sweets.

Inadequate physical activity is also a key contributor to obesity. In order to help children prevent obesity and lead a healthy lifestyle, we must encourage them to follow a healthy diet and a consistent fitness routine.

Common Factors Associated with Low Physical Activity Among Children:

• Children are less likely to walk or cycle to reach their destination.

• Parents are more likely to drive their children around.

28 | July 2016

• Families spend less time outdoors.

• Many parents are concerned about their children’s safety in gardens and outdoor places, thus children no longer play in public parks.

• Daily tasks around the house don't require as much physical exertion as they did in the past.

• Finally, children spend too much leisure time in low-energy activities.

As with adult-onset obesity, childhood obesity has multiple causes centering around an imbalance between energy in (calories obtained from food) and energy out (calories expended in the basal metabolic rate and physical activity). Childhood obesity most likely results from an interaction of nutritional,

psychological, familial, and physiological factors.

What is required is a balanced nutritional diet.

The Family

The risk of becoming obese is greatest among children who have two obese parents. This may be due to powerful genetic factors or eating habits and exercise behaviors that indirectly affect the child's energy balance.

One half of parents of elementary school children never exercise vigorously.

Low-Energy Expenditure

The average child spends several hours, each day watching television; which is equivalent to the time devoted to physical

activity among previous generations. Obesity is greater among children and adolescents who frequently watch television, not only because little energy is expended, but also due to concurrent consumption of high calorie snacks. Only about one-third of elementary children have daily physical education, and fewer than one-fifth have extracurricular physical activity programs at their schools.

Heredity

Since not all children who eat non-nutritious foods, watch several hours of television daily, and are relatively inactive develop obesity, the search continues for alternative causes.

Heredity has recently been shown to influence fatness, regional fat distribution, and response to overfeeding. In addition, infants born to overweight mothers have been found to be less active and to gain more weight by the age of three months when compared with infants of normal weight mothers, suggesting a possible inborn drive to conserve energy.

Preventing kids from becoming overweight means adapting to the way your family eats and exercises, and how you spend time together. Helping kids lead healthy lifestyles begins with parents who lead by example.

Causes of Overweight

As previously mentioned, there are many factors that contribute to becoming overweight. Genetics, lifestyle habits, or a combination of both may be involved.

In some instances, endocrine problems, genetic syndromes, and medications can be associated with excessive weight gain.

Much of what we eat is quick and easy — from fat-laden fast food to microwave and prepackaged meals. Daily schedules are so jam-packed that there's little time to prepare healthier meals or to squeeze in some exercise. Portion sizes, in the home and out, have grown greatly. Plus, now more than ever life is sedentary — kids spend more time playing with electronic devices, from computers to handheld video game systems, than actively playing outside.

Many kids don't get enough physical activity.

Although physical education (PE) in schools can help kids get up and moving around.

Genetics also play a role — genes help determine the body’s type as well as how the body can store and burn fat, similar to how they help determine other traits. Genes alone, however, cannot explain the current obesity crisis. Because both genes and habits can be passed down from one generation to the other, multiple members of a family may struggle with weight. People in the same family tend to have similar eating patterns,

maintain the same levels of physical activity, and adopt the same attitudes toward being overweight. Studies have shown that a child's risk of obesity greatly increases if one or more parent is overweight or obese.

Prevention

1. Promote healthy eating at home: keep only 'everyday' foods in the cupboard, avoid or limit ‘sometimes' foods, and educate your child about health and nutrition. Children are more likely to develop healthy eating behaviors when they are provided with a choice of healthy foods in their home environment. So put healthy foods on your shopping list and prepare nutritional meals and snacks for the whole family. Having fewer unhealthy foods (like soft drinks, chips, lollies, and snack bars) in your cupboard means you won't have to ‘police’

what your children eat.

2. Never skip breakfast. Eat regular meals and snacks throughout the day. Eat meals together at the table or kitchen bench, rather than in front of the TV. Allow enough time to munch the food in a relaxed motion.

3. Develop an active family lifestyle: you don’t have to engage in strenuous exercise all the time. Instead, make exercise a fun part of your family’s daily routine, for example, by walking to school or club, kicking a football together in the park, or taking the stairs instead of lifts and escalators. Getting active is a great way to spend positive family time together and limit low-energy activities, such as computer games.

“Plus, now more than ever life is sedentary — kids

spend more time playing with electronic devices, from computers to handheld video game systems, than actively playing outside.

”

July 2016 | 29

Nutrition DISH OF THE MONTH Authentic Chinese Chicken Fried Rice

What if you were told that there was a healthy way to eat fried food?

Initially born from leftover veggies and rice, this simple and tasty recipe is packed with nutrients. Today, we reveal stir-fry secrets to creating flavorful and classic fried rice with tender chunks of chicken and soya sauce. Remember; never use fresh rice in this recipe!

Yield: 6 servings Total Time: 90 minutes Ingredients:

1 cup of brown rice 2 ½ cups of water 2 skinless and boneless chicken breasts, cut into thin strips ¼ tsp. of salt 1 tbsp. of olive oil ½ cup of onions, chopped 1 cup of bell pepper, chopped 1 tbsp. of ginger root, peeled and minced 2 beaten eggs 2 tsp. of sesame oil ¼ cup of green onions

30 | July 2016

Directions:

Fill a pot with water and add the rice and salt to it. Stir while boiling over heat, then reduce the heat to low and simmer for 40 minutes or until it becomes tender.

Remove the rice from heat and let it cool down for 5 minutes while still covered. Put the rice in fridge until it becomes cold or overnight.

In a large wok or nonstick skillet, heat olive oil to medium heat and add chicken, onions, bell pepper, and ginger. Keep stirring for about 4 minutes until the chicken is mostly cooked through. Add the cooked rice and

water and increase the heat to medium-high.

In another skillet, scramble the eggs and cut into shreds quickly then toss them in with the rice mixture. Stir in soy sauce and sesame oil.

Serve with scallions, if desired.

Nutritional Facts Calories

266 Cal

Fats

5g

Carbohydrates 30g Protien

23g

July 2016 | 31

Body & soul

Train Your Brain By: Yasmine Shahine

Everyone knows that physical exercise is important for maintaining overall health, managing weight, and looking and feeling great at any age. But did you know that your brain needs exercise, too?

When we say we need to train or exercise, we only think about physical training and physical fitness! In reality, even though the body demands consistent training,

32 | July 2016

the brain also needs regular stimulation and training.

Mental Fitness is the number one key that can keep you focused, able to think positively, become energetic, and even send signals to our muscles to respond to our physical exercises! The problem is that, while we are constantly using our brains, we are not necessarily doing much to keep them in good shape.

Unfortunately, many people do not perceive the brain as an organ that needs to be nurtured, fostered, and cared for just like the heart, lung, and skin. Instead, we perceive the brain as a vulnerable organ that is beyond control and can be easily taken for granted. In fact, some of us completely neglect it until something goes wrong‌

Here are some tips to keep your brain fit and healthy: •

•

•

Exercise Regularly and Eat Healthy:

Did you ever notice that your mental state functions actively and vividly post to exercise or healthy breakfast? Your body might be a bit exhausted after working out but your brain will definitely be at its peak state.

very important skill in your brain. You are training the ABILITY TO LEARN!

•

Practice Simple Maths Every Day:

Unfortunately nowadays, most people rely on the cell phone’s calculator or other electronic devices to facilitate their lives in few seconds, even if the arithmetic problem is simple or primitive.

Our brains need daily mental stimulation to stay fit.

Learn Something New: Learning something new doesn’t require something big or complicated each time.

By learning, you are actually training a

•

•

stimulation for your brain more than giving and feeling loved especially by the ones that you most care for.

Meditate: Did you know that spending

few minutes every day visualizing, meditating, or relaxing can help you feel better and think more clearly? Schedule a mental fitness break into your calendar right next to your workout schedule. Your mind and health are worth it.

Laugh: When we laugh, our bodies release endorphin hormone called the happy hormone that emphasizes the brain and make it more alert, active, interested, and excited. Studies have shown that people are better at solving exercises designed to measure creative thinking right after exposure to comedy.

LAUGH A LOT…

Spend More Time With The Ones You Love: There is no better

•

Watch Out from Negative Thinking:

•

Be Positive With Yourself: Positive affirmation and self-talk does not only strengthen your self-confidence, but also improves your mental health drastically.

Negative thinking immediately paralyzes your brain and shifts all your actions, even the simplest ones, to the wrong direction.

Mental health and fitness is a major factor for maintaining a good lifestyle and a good quality of life.

Mental fitness provides a positive state of mind that contributes to a healthy way of thinking and a positive attitude towards others and ourselves. Stimulate your brain regularly, USE IT OR YOU’LL LOSE IT!

July 2016 | 33

Body & soul

How to Train Tougher and Stay Injury Free

34 | July 2016

Training is the key to staying fit, strong, energetic, and healthy, as you get older. However, there are several factors that can potentially disrupt and restrain your training frequency. Work, family and friends gatherings, and occasions can all upend your training schedule and offer slender time for training. But the most sinister hindrance to a steady training routine is injury.

Many beginners who start a workout regimen give up few months later because of lack of knowledge on how to sustain proper technique and form.

We are not referring to simple muscle soreness of joint pains, because these are integral parts of any training. We are referring to soft-tissue injuries to muscles, tendons, and ligaments – both acute and chronic – that necessitate sufficient amount of time to heal. And while those tissues improve, the rest of your physique suffers; muscles are lost, fats surround the organs, and daily physical tasks become harder to do.

Thereby setting proper training rules that comprise of prehabiliative steps pre and post to a workout can fortify your muscles and joints against common types of injuries. Some of these techniques and tactics can even enhance performance and recovery. This article is to help individuals of all levels to train tougher and avoid injury.

Don’t aggravate problematic areas just so that you can train harder. If you add further pressure or ignore the bodies’ warning signals, you will eventually undermine the health of your body.

1.Stop Stretching Before Workouts!

Many of us has been taught by improvident PE teachers or coaches to stretch before any workout or competition with the purpose of increasing range of motion and adapting the body to a the physical activity to eliminate injuries.

In reality, long-held practice of static stretching has been proved to impede performance and provide negligible effect on muscle injury protection.

According to a research named Should Athletes Stretch Before Exercise, “Traditional stretching routines performed during warmup procedures before exercise can increase flexibility for a short time, but there is little scientific evidence that such routines can improve exercise performance, reduce delayed-onset muscular soreness, or prevent injuries.”

On the contrary, dynamic stretching before a workout can effectively increase range of motion, elevate heart rate, upsurge body’s core temperature, stimulate your nervous system, improves strength, and prepare the muscles and joints to adapt for the work ahead. Opt for three to five minutes of dynamic stretching through a series of activities of increasing pace; jogging in the place, jumping jacks, one-legged squats, squat jumps, etc.

Stretching shouldn’t be avoided altogether, however. In fact, stretching at the end of a workout can increase the length of the muscle as well as power.

2. Warm Up

When you complete your dynamic stretching, jump into more specific warm-up. Like a car, our bodies need to heat the engine temperature up and get started before a tough workout. You can perform a number of sets and focus on every movement, before piling on the plates.

For instance, you can try squats with light sets in a higher-rep range. This exercise can pump up blood to the muscles and joints and prepare you for heavier work ahead.

3.Stretch It Out

As we said, stretching is good when performed during the right time. Post to a workout is the ultimate time to reap the benefits of stretching. That’s because warm muscles are more limber than cold ones, which provide better benefits without the risk of injury.

Try to hold each stretch for 30-90 seconds and breathe deeply and slowly on each stretch. Static stretching post-workout can enhance flexibility, speed recovery, and lessen the chances of next-day muscle soreness.

4.Roll It Out

Sports enthusiasts who train on daily basis should get frequent massages to sustain their success and physique. Massage is a process that promotes blood flow and maintains muscles, connective tissues, and fascia supple health. If you cannot afford regular massage at a spa, buy a high-density foam roller. This piece of gadget can assist in breaking up muscle knots, resuming normal blood flow, and improving muscular performance. Even though it can become painful at first, foam rollers can help revitalize muscles and tendons between workouts.

5.Recovery

Every individual who started a fitness program at some point, suffered from sore knee, achy back, or maybe screaming shoulder. Sometimes, we trick ourselves into believing that we should push harder and resume to workout, even when the body is demanding rest. But how about taking things gradually? You don’t need to lift all the weight on the first week.

Make sure to receive the rest you need, between 48-72 hours at the beginning and sleep seven to nine hours at night in order not to compromise the ability of the central nervous system to properly recruit muscles during intense training, which makes injury a near certainty.

July 2016 | 35

Body & soul

The Melody of Our Minds 36 | July 2016

C

lose your eyes and begin to think, think of this one song that reminds you of your best friend.

In your mind there’s a playlist of memories attached to different melodies. Whether it’s a song from your 4th birthday, music your mom hums to while cooking, or the song you love to work out to, we are all attached to music mentally beyond belief. Most of us listen to music in the form of songs out of pure entertainment without being aware of its actual impact on our own minds. However, put the lyrics aside and let’s explore raw melodies and how they actually affect us.

Taiwan asked a group of mothers to listen to Beethoven and Debussy amongst other tunes for two weeks, and they ended up having reduced levels of stress hormones, anxiety, and depression.

Music can actually affect the speed of your brain waves. Our brain waves are affected by our emotions and our emotions are affected by music. How conscious we are is measured by beta waves and beta waves occur when we’re focused with the world that surrounds us and they vibrate from 14-20 hertz.

Beta waves occur when we’re feeling strong emotions that have an impact on us. Now think of the same scale but this time, they’re called Alpha waves and they occur when a person is calm and collected, when they’re aware and not overwhelmed. Alpha waves vibrate between 8—13 hertz. The calmer our brain waves are, the better we feel.

Your body is all linked to each other, hence when your heart rate, blood pressure, and general mindset are all at peace, they affect your memory and ability to learn and produce accordingly. Many researchers conducted studies that prove that music is a vital part of our lives and isn’t just another form of entertainment. Through music we feel things and we live through virtual worlds. Through songs we get to hear stories and live through different lives. Yes, no one can deny that music is art but music is also an aspect of our spiritual life. Through music, we learn to be calm, to be at peace, and to direct our focus and energy to where it needs to be.

It’s also been proven that music can boost your immune system because when you listen to music, levels of interleukin (IL-1) in your blood are heightened and interleukin levels are tied to the amount of platelets in your blood, cellular protection of cancer, and aids among other diseases.

In a study made by The University of Wisconsin, 90 people were copyediting a manuscript and their level of accuracy while listening to light classical music for ninety minutes had actually increased by 21.3% proving the direct link between productivity and music.

Your heart rate is also affected by music and by all its elements like the melody’s tempo and/or volume. Even your blood pressure is affected by the music you listen to; a study conducted by The College of Nursing at Haohsiung Medical University in

July 2016 | 37

The Game

The Undebatable Fundamentals

of Strength and Conditioning Ever wondered what do prominent athletes perform to attain a world-class level of performance?

Willpower and determination are certainly key factors here, but also the ability to master the technical skills entailed in the movement and the precise strength qualities that sustain the movement. These abilities are developed by strength and conditioning approaches that basically focus on fitness disciplines, including speed, agility, endurance, flexibility, stability, strength, and injury prevention.

Strength and conditioning programs aim to enhance and strengthen movements through adding resistance, to maximize the athlete’s quality of training and impede injuries.

Generally, strength and conditioning coach works alongside sport coach to provide specially tailored wellconstructed program for any athlete who wishes to attain optimal performance at the game.

38 | July 2016

The Impact of Strength and Conditioning on Performance

While fitness disciplines vary between sports, athletes within the same sport have distinctive physical and technical strengths and weaknesses, and therefore require special guidance to identify and improve these points to meet individualistic goals and international standards.

Strength is another crucial element that provides the foundation required for training by allowing the muscles to develop force through a range of motion. This strength may then be transferred to power, which is critical in many types of movements of different sports.

can barely be executed if the core is not stable. Core training can be performed at the end of any program as it does not require tremendous energy, or at the beginning of any program to preactivate stability.

So the above points are basically the fundamentals of any strength and conditioning program, and hence any program that lacks more than two of those components cannot yield the targeted objective.

Principles of Specificity Training Even though movements are important, each individual should focus on

Some

movements may require power and explosiveness, such as Olympic weightlifting. Hence, power-based exercises can elevate the rate of force development, improve movement speed, and develop upright posture and strong core to assist with dynamic movements.

The core is the essence of any task performed; from the simplest daily tasks to the most sophisticated weightlifting movements. For instance, power and force

specific muscles or joints in a conditioning program, in order to prevent injuries or recover from an existing one. For instance, a sprinter may wish to address the hamstring muscles while a basketball player may want to enhance the knee flexors. While implementing various drill techniques and proper posture are imperative to increase coordination and conditioning of the muscles involved in the game, addressing particular muscles or joints can be vital at times.

Energy system training is another fundamental consideration as it helps dictate the heaviness of weight, volume of work, and recovery duration. To restore the stores of energy, the individual may train with heavy weights for few repetitions and allow adequate time for rest, and vice versa.

The velocity of movement is another key to consider when designing a training program.

If exercises are performed at a certain level of speed (high or low), then we become much stronger at this speed. Hence, when designing a conditioning program for any sport, it is necessary to identify the velocity and include variations and workouts that would make gains.

Principles of Overload This principle claims that in order to yield fitness gains from an exercise, the athlete must add intensity or challenge to the exercise.

This is because

when the body adapts to the given workload, it will not continue to adapt unless the workload is increased. Otherwise, the athlete’s performance will relapse. To advance the conditioning program, it is important to consider the following points thoroughly:

Increasing the weight that is lifted can certainly make the workout more challenging.

Heavy weights will force your muscles, connective tissues, bones, and nervous system to adapt.

Increasing the volume of work can stimulate larger muscles and connective tissue adaptation from strength training. Athletes can increase the number of sets, number of repetitions, or even both!

Changing the exercises employed can not only make the training more interesting, but can also enthuse the body and nervous system to adapt to the resistance imposed in this different manner. For instance, the back squat trains the muscles of the hip, knee, ankle almost the same way as eccentric squat, front squat, and one-legged squat.

The order of the exercises is another technique that provides overload. Reverting the order of exercise can enhance performance since the performer will get to begin the workout with a different exercise while still fresh. If you always postpone the bench press to the last, then when will you be able to reap its full benefits?

Last but not least, the amount of rest is another factor that can be

modified to provide a more sophisticated workout. The more you increase the rest time, the more you energize the body to become more ready to lift heavy weights.

July 2016 | 39

The Game

Top Strength and Conditioning Approaches for Ultimate Athletic Training Muscles are the essence of any movement; you either have robust muscles that can create explosive movements with great strength or feeble muscles that fail to create speedy and powerful movements. Specificity is the key that is often overlooked by different training programs that focus on creating a general fitness base instead of empowering weaknesses and improving strength. That’s why; the strength and conditioning field is gaining prominent attention by experts, as it examines individualistic movements in order to tailor a specific program for each individual as well as establish a workout plan for teams according to their age, years of training, and athletic background.

For instance, a beginner athlete must have the knowledge and ability to demonstrate bodyweight movements prior to any resistance training. Once mastered, the athlete may gradually practice external resistance - such as the Olympic Bar - in addition to fitness fundamentals - including strength, speed, agility, balance, flexibility, and power – in order to inaugurate a baseline for all complex movements to come.

Having provided all sorts of basic guidelines for athletes in a team, the strength and conditioning coach may further focus on SportSpecific Physical Preparedness, to prepare the body to move properly in the field of play.

The last phase of training is Skill Specific Preparedness, which encompasses further workouts to enhance strength, power, and speed according to each individual’s physical ability and role in the game. Pitchers, for instance, should give more attention to their dominant hand, wrist, elbow, and shoulders.

Football players, on the contrary, would not be better off from performing lifts with high number of reps.

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So let us explore the best strength and conditioning means for improving athletic training.

1.COMPOUND MOVEMENTS WITH ACCOMMODATING RESISTANCE

We have learned from the previous article that athletes should train the body and muscles to perform movements at explosive speeds. One way to train for this purpose is to incorporate resistance through the use of tools, such as bands and chains, to allow control over deceleration and acceleration while moving loads. This type of exercise can boost strength within a short period of time.

If explosive power and strength endurance are of high advantage and use, additional assistance exercises can be combined to the routine. Those assistant exercises’ objective is to recruit smaller muscle groups through single joint exercises, in order to sustain a balance between agonists and antagonist muscle groups - particularly if the type of sport places an unequal demand on the body. These exercises can also closely match some of the movements in sport...

Kicking - leg extensions, hip abduction/ adduction Jumping - power cleans, calf presses, jump squats Swimming (front crawl) - lat pull downs, lateral raises, overhead pulls Sprinting - lunges, step-ups, calf raises Throwing - overhead pullovers, triceps extensions, internal/external shoulder rotations

2.PLYOMETRICS

Many athletes aim to improve the fast twitch muscle in the lower body to make them explosive and powerful athletes. Jump training can attain these goals if performed correctly in terms of low volume, low reps, and adequate time for rest between sets.

Burpees With A Tuck Jump • Stand straight with your feet about shoulder-width apart.

• Gradually lower your body into a squat position, placing your hand in front of you.

• Kick your feet back and go into a push-up position.

• Lower your chest to perform the push-up then up.

• Stand up and then jump and bring both knees up as high as possible, tucking knees to chest.

• Land softly on the balls of your feet, and go right into the next burpee.

3.MEDICINE BALLS

The greatest aspect of a medicine ball is that it allows an athlete to exercise with the ball with tremendous amount of power without slowing down. Medicine balls can be thrown sideways, overhead, or behind, and provide an extraordinary exercise and ability to accelerate the ball with no deceleration time.

Jump Split Lunge • Start in lunge position with back leg knee almost touching floor.

• Hold a medicine ball in front with elbows bent at about 90 degrees.

• Jump upward switching feet, landing in the same position but with opposite back knee almost making contact with floor.

• Squeeze the core, maintain proper posture, and keep shoulders back throughout movement.

• Keep jumping while alternating leg position.

July 2016 | 41

4.PUSH/PULL/CARRY

Athletes who wish to build muscles, strength, and speed can pick up heavy weights and walk, push, pull, or carry them. This training shocks the central nervous system into growing muscle quickly.

Try to perform workouts such as double kettlebell front squats, Bulgarian swings, and push-up to enhance the trio.

5.SPRINTING

Many sports depend on rest and recuperation in repeated intervals. Let’s take football as an example. The average play is few seconds with 30 second break. Therefore, football players practice short bouts of explosive sprinting with certain amount of rest for the same time frame involved in the game. Other drills, including hills and tracks, are further exercises that build explosiveness and force.

Sprint Exercise First, stride into an easy one-minute jog for a warm-up, and then sprint to reach your maximum speed for 15 seconds. Slow down gradually and walk for 45 seconds to cool down. Repeat 15 times. Try to keep your abs tight, hips stable, arms bent at 90-degree angle, and a correct posture throughout the run.

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July 2016 | 43

The Game

Full-Body Strength and Conditioning Circuits To Try Today!

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Ready for a new strength and conditioning routine? This workout engages the upper and lower body parts in a series of stimulating strength-based circuits to challenge muscular strength, explosiveness, and cardiovascular endurance as well as burn fat and build lean muscles.

EXERCISE

Sumo Squat Reverse Fly

Muscles Engaged: • Quadriceps, rear deltoids, and gluteus.

Exercise Instructions: • Start in a wide squat position.

• Place one hand on your waste and hold a resistance band using the other hand, over the top of the knee.

• Stand up through your heels and pull the band across your chest, flexing your back deltoids at the top of the motion.

• Return to the initial position and perform 15 reps on each side.

Walk-Out Push-Up into T-Bar Muscles Engaged: • Chest, core, hamstrings, and triceps.

Exercise Instructions: • Stand with your feet about shoulder width apart and place both hands by your side.

• Gently bend forward and walk out into a push-up position.

• Perform a push-up and then rotate your entire body over into a T-bar position.

• Lower your body into a push-up position and repeat the movement on the other side. This counts as one rep.

• Opt for 8-10 reps.

Barbell Trunk Twist

Muscles Engaged: • Obliques and abdominal muscles.

Exercise Instructions: • Start in a wide squat position (soft bend) and hold one side of the barbell with hand over hand and arms away from torso.

• Rotate your body to the right side and lower the barbell over the top of your right knee.

• Pull the barbell back to the initial position using your obliques and core. Repeat the same movement on the opposite side.

• Perform 10 reps on each side.

Medicine Ball Crunch-Ups Muscles Engaged: • Abdominal muscles.

Exercise Instructions: • Lie on your back and stretch arms back behind the head and hold a medicine ball.

• Raise both legs off the floor and crunch up towards the shins.

• Return to the starting position and do 15-20 reps.

CIRCUIT

Weight Plate Step-Up Knee Drives Muscles Engaged: Quadriceps and gluteus.

Exercise Instructions: • Place one foot on the step and hold a weight plate in each hand.

• Pull through your heel to lift yourself up onto the step while keeping your back straight and chin parallel to the floor.

• Push your knee towards the top of the motion, then lower your body back to the starting position.

• Perform 10 reps on each side.

Dumbbell Deadlift Muscles Engaged: Quadriceps and gluteus.

Exercise Instructions: • Stand with your feet about shoulder width apart and a slight bend in your knees. Hold a dumbbell in each hand.

• Bend forward while keeping the back flat and shoulders pulled back.

• Return to the initial position while fully opening your hips at the top.

• Perform 10 reps.

Bosu Woodshops Muscles Engaged: Obliques and shoulders.

Exercise Instructions: • Stand on a Bosu ball with your feet about shoulder width apart and a slight bend in your knees. Hold one weight plate using both hands at the right side of the hip.

• Rotate and swing the weight plate towards the left shoulder through the trunk and keep the core engaged to maintain overall control.

• Return the weight back to the starting position and opt for 12 reps on each side.

CIRCUIT

Lateral Shuffle Side Raise on Bosu Muscles Engaged: Quadriceps and shoulders.

Exercise Instructions: • Stand on right leg with a slight bend in your knee and hold a dumbbell in the right hand.

• Using your left leg, jump onto the side of the Bosu while swinging the dumbbell across the body.

• Jump back into the starting position and land softly on the right leg as you raise the dumbbell back up to shoulder height.

• Perform 12 reps on each side.

Renegade Rows

Muscles Engaged: Middle back, chest, and core.

Exercise Instructions: • Start in a push up position with a dumbbell in each hand. Keep back flat and feet slightly wider than shoulder width.

• Perform one push up then lift one elbow up and repeat.

• Perform 10 reps then shift to the other side.

Reclined Body Rows

Muscles Engaged: Biceps, shoulders, and upper back.

Exercise Instructions: • Sit underneath the barbell. In a reverse grip, hold the barbell a bit wider than shoulder width.

• Pull your body up so that your chest slightly reaches the bar.

• Lower the body back down to the starting position and opt for 15 reps.

CIRCUIT

Light Medicine Ball Chest Raises Muscles Engaged: Lower back, shoulders, and core.

Exercise Instructions: • Lie on a sport mat, face down, arm stretched out and holding a medicine ball.

• Raise your legs, arms, and upper body gradually and simultaneously.

• Hold the position for few seconds and then return back to the stating position.

• Perform 15 reps.

Bosu Side Plank Shoulder Press Muscles Engaged: Shoulders and obliques.

Exercise Instructions: • Start in a side plank position, and place the left elbow in the center of the Bosu and hold one dumbbell in the other hand.

• Raise the right arm up above the shoulder while maintaining a firm posture.

• Pause for few seconds and then return back to the starting position.

• Perform 12-15 reps on each side.

Double Bosu Plank-Ups Muscles Engaged: Abdominal muscles.

Exercise Instructions: • Using two Bosu balls, lie on the floor in a plank position and place your forearms on the top of a ball and your feet shoulder width on the other ball.

• Lift your body up into a push-up position, and then lower back to the starting position.

• Perform 10 reps on each side.

Double Bosu Knee Tucks Muscles Engaged: Abdominal muscles and obliques.

Exercise Instructions: • Start in a push-up position and place both hands on the flat side of the Bosu.

• Jump up into a knee tuck position with both legs.

• As you reach the top motion, contract the abs and pause. Return both legs back to the starting position and do 30 reps.

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Success story

MEET HUSSEIN ABDELDAYEM:

Founder and Technical Director of Ignite What separates Hussein Abdeldayem from countless fitness gurus currently expanding into the fitness market, is his strong sense for sharing his wide experience with others and turning negatives into postives. Considered as a backbone of the fitness industry in Egypt, Abdeldayem is an ex-football player and a member of the U21 Egyptian National Team that played in the 2009 U21 World Cup. He is also the first official Performance Specialist in Egypt and lately the Founder of IGNITE. Here is a little bit about his roots in the game and how he became one of the prominent fitness influencers in Egypt.

How did you get started creating your passion into the profession you have today?

My entire childhood revolved around sports and I spent all of those years around very athletic environments. I played for HSC and then moved to Zamalek FC. I flee to the United States of America on a sports scholarship, and then retuned to Zamalek FC for a while. Afterwards, I moved to Spain for a little bit and after coming back a final time, I played for Wadi Degla. I was a member of the U21 Egyptian National Team that played in the 2009 U21 World Cup. While I greatly enjoyed all my years and extensive experience while playing football, I felt like it was time to take my knowledge a step further and to delve deeper in what I could do with this knowledge.

Initially, I started training at Heliopolis Club to help out a friend of mine and in a very short period of time the group I was training started to quickly grow. In a couple of weeks, the group I was training grew from 6 to 60 athletes. A year later the birth of IGNITE took place with the goal of changing and helping sports in the country.

What is the inspiration behind Ignite Egypt?

Being an athlete here in Egypt, in the United States of America and Europe, I witnessed the physical differences between the limited athletic capabilities apparent in Egypt and the rest of the world. After traveling and training in the USA and Europe, I was able to see a development in my physical capabilities in a matter of weeks. When I decided to quit football, I then decided that I would like to give back to Egypt with the opportunities that I had gotten abroad in the realm of training. It was then when I made a decision that I would start helping athletes here first by giving them the physical capabilities, through the science I had learned, that would take them to a completely different level.

How would you describe your philosophy about being fit and healthy?

I believe being healthy is not merely a goal that one reaches. True health comes from a life long journey of an athletic lifestyle and not from momentary goals of aiming to look good. It is a general state of being that can only be maintained if practiced throughout your entire life.

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Can you give us a brief about the training programs that you provide as well as their physical, mental, and health benefits?

We have different programs at Ignite that range from bodyweight programs for beginners, as well as circuit training programs for all levels, advancing to heavy weight lifting programs for advanced training athletes.

What is the best calisthenics routine to improve strength and physique?

Consistency, I believe, is the best approach to improving strength and physique. Stick to one program with progressions and goals that are realistic. Having unrealistic goals can oftentimes ruin one’s morale and cause you to quit. Having realistic goals can help one see a real sense of accomplishment and will always help in maintaining a lifestyle that can be exercised throughout a lifetime.

Is Pilates an effective training method for elders in order to stay fit? Also what other forms of exercise do you recommend for them?

Pilates is an amazing training method for literally everyone no matter what your fitness background looks like. Whether you’re a pro-athlete or an amateur athlete whom is enthusiastic about sports and maintaining a healthy lifestyle, Pilates is definitely going to add so much to you. We require all our pro-athletes to join Pilates and yoga sessions to increase their core strength, flexibility, and mobility.

What do you think of free weights vs. machine training?

Popularity towards free weight training is growing globally, but that does not mean that machine training is bad for you. In fact, machine training could be extremely beneficial in several situations like; recovering from an injury and fixing muscle imbalances.

Machine training can be quite beneficial as it focuses on several things, including: • One muscle group.

• Going through a guided and specific range of motion.

• Assists with providing proper form through a lift.

• Training a recovering athlete from an injury or for treating a physical deficiency such as muscle imbalances, which could have resulted from a bad training program, bad daily habits, or even genetically.

Free weight training, which I personally favor when training pro athletes as well as amateur athletes such as Fitness Enthusiasts, has several benefits over machine training: • It is easily accessible. No matter where you are, you can always find an object or two to use if your body weight is not enough for you.

• It is functional to our daily activities.

• Extremely beneficial for sports-specific movements.

• It can employ more than one large muscle group at the same time.

• It increases level of coordination and control, which increases neurological efficiency.

What is the most challenging part of your job?

Every part of my job has its challenges.

There isn’t any one thing I would say is less challenging than the other. If there is one thing that does require more accuracy than other parts of my job, it would be having to always stay up-to-date with the latest science. Doing so means I must always educate myself with the latest techniques and methods that are being practiced globally in order to ensure that the pro-athletes I train can see real results in their respective sports during their global competitions.

Are there any special supplements, training tips, or key diet that you adhere to and would recommend to readers?

EAT CLEAN.

What would you say to those who lead a busy lifestyle and would find it hard to adopt the above routine?

I completely understand how busy a day can get especially when you have a job that entails you to sit behind a desk for many hours a day. I personally had a job where I had to sit for hours a day, but that did not stop me from getting up every 15-20 minutes for a quick stretch and a 5 minutes walk. No matter how busy your day is, try to fit in any level of activity, even if for just 5 minutes a day at the office. There are different techniques we teach our clients to use while traveling or if they are unable to show up to training for whatever reason, that are extremely beneficial and will significantly improve the quality of their life.

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F T Facts

The only exercise that requires you to hold your breath is underwater.

Just ½ cup of commercial pasta sauce has about 10 grams of sugar, in addition to high fructose corn syrup and sodium. It is better to make your own sauce using fresh ingredients like tomatoes, basil, garlic, extra virgin olive oil, and thyme.

Lack of regular exercise leads to 80% decrease in muscle strength as you age.

Burpees are among the most effective exercises as they tackle all five assets of fitness; endurance, speed, agility, strength, and flexibility.

The more muscles you have, the more energy your body consumes at rest.

Capsaicin, an active component in chili peppers, can relieve pain from arthritis and joint and muscle soreness.

Just mix ½ teaspoon of cayenne pepper with one cup of olive/coconut oil, and rub the mixture on the affected area.

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Apply now!

• Social Media Specialist

Styles & Features

PORTABLE GADGETS YOU WANT

SAMSUNG GEAR FIT 2

Most wrist-fitness products are either smart watches or fitness trackers, but Samsung Gear Fit 2 is the perfect combination of both. The Samsung Gear Fit 2 has several characteristics that make it unique. Through Gear Fit’s 1.5 is a water-proof touch screen, you can receive notifications from your mobile and you can access your music through Spotify. The device also has a built-in GPS and massive 4GB storage. The device tracks your steps, calories, and sleep. It can recognize your movements whether you’re walking, running, riding a bike, or even doing yoga. Samsung Gear Fit 2 is definitely a device of great use. Available at www. samsung.com for EGP 1,598.

XIAOMI MI BAND 2

After two years of the release of the first generation of Mi Band, we can finally present you the Xiaomi Mi Band 2. Xiaomi Mi Band 2 is a stylish tracker that keeps you aware of your daily progress. It detects your daily fitness, heart rate, and sleep; it can also view time, count steps, get access to heart rate and optical heart sensor. The device is UV coated and scratch resistant to ensure durability. It also has an improved battery and new strap design. Available at www.amazon. com for EGP 204.

THE STRONGBOARD BALANCE BOARD WILSON X BASKETBALL

Basketball players rejoice, you can now be trained by your own basketball. This basketball won’t make you feel like you’re using a device at all. It has enough battery for 100,000 shots; however, the basketball itself isn’t the impressive part, the app is. The app will allow you to view your range, free throw percentage, and even test your talent through a game time mode that puts you into real life game situations. Available at www.shop.wilson.com, for EGP 1,776.

What if sitting can be turned into an exercise? Moving even in your seat requires energy and muscle movement. StrongBoard Balance Board consists of two boards, one above the other, connected by strings in the middle. The concept is for people to sit on the upper part, which will force your muscles to constantly readjust themselves to maintain an upright and comfortable posture. You can also do the same while standing up and you can attempt to do pushups, planks, or even incorporate weights so that you can get the best usage out of the balance board. The board is available in several vibrant colors, including red, blue, purple, pink, and orange amongst others.

Available at www.amazon.com for EGP 2,389.

TO HAVE IN 2016 HYPERICE VYPER ROLLER

Most fitness gadgets are all about increasing the intensity of your workouts and they mostly revolve around making your workouts as productive as possible. However, HyperIce Vyper Roller is a gadget used post to a workout. HyperIce is a recovery tool that helps release the tension in your muscles after you’ve exhausted them in physical activities. The device is covered with foam and all you have to do is apply pressure using it and then roll it onto the muscles that need to be loosened. It has a built-in 3-speedvibrating system that helps loosen the knots in all your muscles.

Available at www.amazon.com for EGP 1,776.

FWD POWERSHOT

A lot of people assume that hockey places less emphasis on statistics compared to technique and practice. While this is partially true, collecting data and statistics deliver important information that can enhance performance. FWD Powershot calculates the speed of the stick, swing angle, weight transfer, and other analytical data. It’s an Android and IOS device that can be easily connected through Bluetooth and it can remember 5,000 of your shots.

If you’re a hockey fan, this is definitely worth a try.

Available at www.store-quattriuum.com for EGP 1,332.

WAHOO BALANCE BLUETOOTH SMART SCALE H20 FRUIT JUICER BOTTLE

H20’s fruit juicer bottle is a new way to ensure that you’re always hydrated and motivated to drink more water. This bottle has a builtin juicing system that allows you to have fresh fruit infused water at all times. The bottle is made of silicone, stainless steel, and food safe plastic. The bottom of the bottle has a citrus press, where you can press and extract your favorite fruits and then have it mixed with your water. H20 Fruit Juicer Bottle is available at www. amazon.com for EGP 151.

The Wahoo Balance Bluetooth Smart Scale is the most advanced scale you could possibly get. The scale connects you to your fitness app via Bluetooth, like my MapMyFitness, which will then display all your analytical data, including your BMI, body weight, and graphs. The scale has an internal memory of up to 16 user profiles and 130 weigh-ins. The device automatically syncs to your mobile and makes your weighing experience much more detailed and precise.

Available at www.amazon.com for EGP 711.

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Styles & features

NIKE DRI-FIT COOL MILER

Shop The Latest Footwear & Apparel ADIDAS TEAM WHEEL BAG

NIKE FLASH NIGHT RISING

HUEZ Pro piqué polo shirt NIKE AIR ZOOM VOMERO 10 ADIDAS technical mesh shorts

ADIDAS YEEZY BOOST 350 52 | July 2016

THE UPSIDE Drawstring jersey track pants

ADIDAS MEN’S ORIGINALS REVERSIBLE BACKPACK

ATHLETIC PROPULSION LABS TechLoom Pro mesh sneakers

NO KA’OI Ola stretch-knit and stretch jersey sports bra Top Shop Leopard Print Joggers

Nike Cool Breeze Dri-FIT jersey top

NIKE Tech Fleece cotton-blend track pants

NIKE Mayfly open-weave suede sneakers

NIKE Elastika Dri-FIT stretch tank TOP

3.1 Phillip Lim anniversary special ‘31 Hour’ backpack

ADIDAS BY STELLA MCCARTNEY Cropped paneled Climalite® stretch leggings

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Meet The Kevin Rail Professional Fitness Trainer

How to lose belly and leg fat?

Wendy Fryer Physiologist

Why do my knees crack when I do lunges?

Hearing a loud pop or crack sound in your knee when you perform a lunge can be disconcerting. Doing a challenging exercise and hearing a strange noise may make you feel as though you are damaging your knee joint. But, if you don’t feel any pain along with the sound, rest assured that it is perfectly normal and won’t hurt anything. If that noise is accompanied by pain or discomfort, it is time to stop lunging and visit your doctor. There might be several reasons why your knee may crack or pop while doing a lunge.

Belly fat has a tendency to develop into deep visceral fat, which can pack around the organs and increase your chances for cardiovascular disease. Leg fat does not offer the same physical threat as belly fat, but it can still cause embarrassment and low selfesteem. Lose both types of fat by changing your eating habits and exercising. Fatburning and muscle-building exercises will give your legs and belly a leaner appearance.

Step 1: Eliminate the fattening foods from your diet and stick with foods that have high nutrient values. Cut 500 to 1000 calories a day to lose one to two pounds a week.

Step 2: Increase your metabolism by eating small, frequent meals. Combine protein and complex carbs with each meal and eat every two to three hours. This will also keep your appetite under control.

Step 3: Perform cardiovascular exercise to burn the fat in your belly and legs. Do any form of cardio as long as it is at a moderate to high intensity. Rowing, running, elliptical training, swimming, kickboxing, inline skating, and brisk walking are examples.

Step 4: Execute leg exercises that work all

Sarka-Jonae Miller Certified Trainer

I am suffering from a painful shoulder with skin redness. What could this possibly be?

A painful shoulder paired with red skin may mean you need medical attention. However, the cause could be something simple like a sunburn that may resolve on its own. Several other possible unrelated conditions could cause such symptoms.

• Parvovirus infection is an extremely contagious ailment that usually affects children, but may develop in adults. A bright red rash that presents on the face and may travel down to the rest of the body. The rash is rare in adults, but sore joints is common -- though not as frequently in the shoulders as the wrists, ankles, knees and hands. Parvovirus usually requires little treatment.

• It can also be an allergic reaction or side effects from taking medications. Ask your doctor if any of the medications you are taking could cause side effects.

• If a tick bit your shoulder, you may develop Lyme disease, also called borrelia or borreliosis, leading to redness and pain around the bite. The symptoms include skin changes, joint pain, muscle pain, drowsiness, fever, swollen lymph glands, and headache.

your major muscles; quadriceps, hamstrings, and calves. Do exercises such as squats, step-ups, lunges, leg presses and calf raises to target these muscles. Perform 10 to 12 reps, for three to five sets. Work your legs three days a week on the alternating days of your cardio.

Step 5: Perform abdominal exercises for your entire stomach area; lower abs, obliques, and upper abs. Incline crunches, alternating leg raises, side crunches, Russian twists, and stability ball sit-ups are examples. Aim for 15 to 20 reps for four sets and work out three days a week.

E PERTS Alia Butler Psychologist and Life Coach

Which foods are high in unsaturated fats?

Unsaturated fat comes in two forms: monounsaturated and polyunsaturated.

Including these healthy fats as a part of a well-balanced diet can result in a lowering of cholesterol levels and help prevent heart disease. The body needs a moderate amount of fat to function properly, and the main source of fat should come from unsaturated fats.

Kelly Gonzalez Certified Trainer, Mindset and Movement Coach

Why should I incorporate joint mobility workouts in my training routine?

Stretching and strength training are good for your muscles and cardiovascular exercise is good for your heart, but what about your joints? Joints, along with bones, muscles, tendons, ligaments and cartilage, form the musculoskeletal system that allows us to walk, run, jump and move in whatever way we want. And joints rely on movement to keep them functioning properly. Unlike muscles, joints have no direct blood supply. Joints rely on synovial fluid to “wash” away waste products that build up and compromise the integrity of the joint. A daily joint-mobility routine can keep your joints healthy and prevent stiffness, muscle imbalances, and even arthritis. It can also restore lost range of motion, making exercise more enjoyable, enhancing your athletic performance, and protecting you from common aches. Joints that are able to move through their full range of motion allow connecting muscles to completely contract and expand, which gives muscles more strength and prevents injury.

• Peanut butter, a spread derived from peanuts, contains high amounts of healthy monounsaturated fats and does not contain any additional ingredients. Look for spreads that do not contain high amounts of added sugar, which adds unnecessary calories.

• The majority of vegetable oils on the market are comprised of healthy unsaturated fats, but a few still contain high amounts of saturated fats. Discovery Health reports that oils such as olive, canola, peanut, safflower and sunflower all contain unsaturated fats.

• Unlike most animal proteins, fish is comprised of high amounts of unsaturated fat. The best fish choices include salmon, halibut and albacore tuna.

• Eating raw nuts can provide a rich amount of unsaturated fats. Nuts are a healthy, portable snack with energizing protein content. Also, they help promote healthy weight when consumed regularly and in moderation. Some nuts high in unsaturated fats include almond, pecans, walnuts and pistachios.

Dr. Kamal Patel Nutrition Researcher and Director of Examine.com

Do I need a multivitamin?

Not everyone needs to supplement with a multivitamin. People with a nutrient deficiency that cannot be alleviated through dietary changes may experience benefits from supplementing with a multivitamin, but that also depends on the kind of multivitamin formulation they buy. Multivitamins, like all supplements, should never be used without a good reason.

Before purchasing a new supplement, read the label and ask yourself: 1. What ingredients in this supplement are useful for my health goal?

2. What ingredients in this supplement are not useful for my health goal?

3. Will the ingredients hurt me or be counterproductive?

4. If I buy the ingredients individually, will it be more expensive than this supplement?

5. If the multivitamin isn’t harmful and isn’t more expensive than the sum of its parts, it may be worth considering for supplementation.

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UPCOMING EVENTS YALLA YOGA SPIRIT OF SAHEL JULY 7

Rejuvenate, refresh, rejoice, cleanse, detox, and energize! Yalla Yoga will take you to a refreshing trip to La Vista Cascada this Eid, from July 7 to16, where you will enjoy yoga classes (Hatha - Kundalini - Akhanda - Power Yoga – Vinyassa), meditation, food for healing, energy healing, Pranic/Crystal/Reiki, and full moon gatherings.

EID AT WADI EL GEMAL BY CAIRO HIKING JULY 6

For more information and reservation, you may contact: 0127 8663 371 justbreathe@yallayogacenter.com

This time, we are exploring the Southern side of the Red Sea at Wadi El Gemal, Marsa Allam from July 6 – 9. The trip will include diving and snorkeling activities, yacht trip, sight and seeing, accommodation, and transportation.

For more information and reservation, you may contact: 0100 2580 646 0122 1383 430

SERGIA LOUISE ANDERSON WORKSHOPS BY POLE FI EGYPT JULY 8

We’ll catch the sunrise from the mystical deserts of Wadi Rum, discover ancient Petra with its many legends, float in the dead sea, and enjoy a jeep tour of the Wadi Rum Deserts all while enjoying daily yoga sessions!

Sergia is a visual storyteller. A master of character, she suffuses each performance with honesty and depth through her richly detailed choreography. Her breathtaking musicality, spirited movement and crisp, elegant lines sweep the audience along and immerse them in the moment. Sergia brings this personal connection from the performance stage into the classroom, enabling students to find the energy in their own movement. Drawing on her background in salsa, ballet, jazz, and theater, she provides a firm technical foundation for innovative tricks and transitions, accessible to dancers at all levels.

For more information and reservation, you may contact: getmeonaplane@wildguanabana.com

For more information and reservation, you may contact: 0106 551 7134

YALLA YOGA JOURNEY TO JORDAN JULY 7

Yalla Yoga is excited to be partnering up with Wild Guanabana for an awesome 7-Day Yogic Journey Through Jordan this Eid!

56 | July 2016

UPCOMING EVENTS CLIMBING MOUNT ELBRUS WITH OMAR SAMRA JULY 8

Join Chief Guanabana and Founder Omar Samra on this icy adventure this summer!

Mount Elbrus (5,642m) of the Caucasus mountains is a large, double-coned volcano that stands as a watchtower between the great masses of Europe and Asia. Strong winds and extreme cold are regular symptoms of the highest mountain in one of the most desolate and northerly parts of the world. Having said this, all skills needed to climb this mountain can be taught on the expedition! Climbers just have to have a good level of fitness and determination to complete it. Elbrus is the highest mountain in Europe and therefore one of the 7 Summits!

DODGEBALL BACK TO ACTION JULY 18

Come and experience dodgeball with the new rules and balls on the first day, and then compete in the tournament and get yourself on the first steps to the Journey of 2018 World cup. The event will take place at Hayah Sports Academy and the event fees are EGP 50.

For more information and reservation, you may contact: Egyptian Dodgeball Federation

For more information and reservation, you may contact: 0106 0400 070

THE TRIFACTORY BEACH RUNS – POWERED

BY INERTIA JULY 15

This summer, get fitter, faster, and have some fun at the The TriFactory’s Beach Runs! Taking place every Friday from July 15th to the end of August in Diplo, the same team that brought you Egypt’s biggest ever triathlon and the iconic Relay Run will lead you on a fresh start to the Sahel weekend, before you hit the beach. No matter what your running ability is, all you have to do is show up and have fun!

Meeting point: Grand Cafe Diplo, at 9 am, every Friday from July 15th - August 26th.

For more information and reservation, you may contact: 27372585 19655

BUDAPEST IRONMAN TRIP JULY 26

Hungary for a new challenge?

This summer, Egypt’s first ever Ironman team is headed to Budapest to compete in both the 70.3 and Olympic distances, and we want YOU with us!

The TriFactory is offering a highly competitive package for the trip to Budapest to participate in either the IRONMAN 70.3 or the 5150 (Olympic distance), ensuring your convenience and allowing you to focus on what’s most important: triathlon! Sign up on our website to get all the details!

For more information and reservation, you may contact: info@thetrifactory.com

THE FITTERS The TriFactory Gears Up For Upcoming Races in Sahl Hasheesh The TriFactory brought to the Red Sea town of Sahl Hasheesh an action packed three-day triathlon camp at the end of last May. The camp brought together athletes from The TriFactory’s training academies and from different sports clubs across Cairo, who wish to test their endurance and prepare for their upcoming races. The program included a race simulation of the Ironman 70.3 and Olympic distances, swim clinic, seminars, and assessment reports for the athletes participating in the camp.

With almost one month to go, The TriFactory’s athletes are gearing up for their next race, the Ironman 70.3 in Budapest on July 30.

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THE FITTERS Uptown Cairo’s Clubhouse Promises You The Ultimate Ramadan Experience

Once again, this Ramadan, Uptown Cairo’s Clubhouse brings you its sensational Ramadan Nights.

Experience an incomparable atmosphere amid Uptown Cairo’s rolling greens with majestic views of the Golf. Enjoy entertainment on weeknights and special performances by Cairo’s top musicians on weekends. Indulge in our mouth-watering food selection and watch your favorite shows and matches on our mega screen. Add to that, an exceptional shisha experience with an additional option of private pergolas that will, all together, promise you the ultimate Ramadan experience.

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THE FITTERS Autovroom Hosts A Remarkable Karting Tournament

With the presence of many drivers and others who have a passion for the sport, and taking place on the world-renowned Auto Vrooom track, many competitors of all ages entered for a chance to challenge themselves as the crowed cheered them on from the 23rd – 25th of June. The tournament had 64 drivers dressed in their appropriate gear fighting to win first place. Prizes were presented through our sponsors to the three winning contestants, while Ramy Serry took the floor to showcase incredible talent in driving, bringing the adrenaline to all those that were present.

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CAIRO: 5, Abou El Feda Street, Om Kolthoom Hotel, Zamalek.

FOR DELIVERY CALL : 0100 002 7231 OR 0127 515 9444

IN FRONT OF HACIENDAS

NOW IN SAHEL