July 2015
Fitness MAGAZINE
How Can Yoga and Fasting Complement Each Other?
10
Ways to Get Fit Without Hitting the Gym
The Art of Positive Thinking
All About Mindful Eating:
Eating Until 80% Full Benefits of
Fish Oil Versus Eating Fish
What You Didn’t Know About
Rowing Machines
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AT Cairo Festival City Madinaty Sodic (westown hub) Lpassage (Alexandria) Tivoli Dome Zayed & Heliopolis
Zamalek Heliopolis Maadi New Cairo Mall of Arabia
Contents July 2015
Nutrition
25 Why Do You Feel Bloated? 26 All About Mindful Eating: 28 30 32 34 37
Eating Until %80 Full Benefits of Fish Oil Versus Eating Fish What You Didn’t Know about the Carbohydrates Top Foods to Gain Muscle Mass Top 6 Delicious, yet Healthy Waffles Grilled Worcestershire Steak
Cover photo
Abdulrahman Suliman
An Egyptian rower who won 11 national medals, including 7 gold, 3 silver, and 1 bronze. The photo shoot took place at Gold’s Gym Katameya Club.
10
42
Best Plyometric Workouts
Fitness 10 Best Plyometric
Workouts 12 Get Shredded with These 10 Principles 14 Fun Ways to Get Fit Without Hitting the Gym 16 Best Workouts to Tone Your Arms and Glutes
2 | July 2015
20 Best Workouts to Tone and Firm Up Your Buttock 22 The Optimum Calves Workout 24 Jogging Vs Weight Lifting For Losing Belly Fat
Top Yoga Poses to Boost Metabolism
50
The Fitness Magazine Team
Rowing Workouts That Will Get You Ripped
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 Project Manager: Jasmin Cakmakci Editor: Raghda Arafa Art Director: Eman Salama Senior Graphic Designer: Marina raafat Financial Director: Haitham Hamouda Distribution: Ahmed Abou el Ela, Ahmed Fawzy, Mohamed Abd El Nasser & Alaa hussein 23 Emad El Din Kamel St., Nasr City, Cairo, Egypt Tel/Fax: (+202) 22627533 Mobile: 01115683666
Body & soul 38 How Can Yoga and
Fasting Complement Each Other? 40 The Art of Positive Thinking 42 Top Yoga Poses to Boost Metabolism 44 Indicators That You Are an Addict
The game 46 Which Major Muscles 48 50 52 54 56
are Engaged in Rowing Machine Workouts? Tips to Maximize Your Rowing Machine Workout Rowing Workouts That Will Get You Ripped Treadmill Vs. Rowing 8 Common Rowing Machine Mistakes Top Apps for Rowing
4 | July 2015
The fitness Magazine Thefitnessmagazine www.thefitnessmagazineeg.com
STYLEs & FEATURES 58 The Fitness Playground…
60 62 64
68
A Worthwhile Experience ELFIT’s Primary Qualification Round Sum-Up! Cheerobics First Instructor Training in Egypt Shop Rowing Footwear & Apparel Portable Gadgets You Want to Have in 2015
SUCCESS STORY 72 Meet Nour Eldin
Mohamed: 5th Place Winner in World Rowing Championship
In every issue 63 70 74 76
Fit Facts Meet the Experts Upcoming Events The Fitters
52
Treadmill Vs. Rowing
Contributors 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@gmal.com
Abdelrahman alaa
Co-Founder of CrossFit HITTERS
Dalia El-Amry
Senior Trainer at True Gym in Mohandseen Branch
Certified Fitness Trainer (CFT), Group Fitness Instructor, Spinning Instructor, Kickboxing Instructor, and Crossfitter. She also specializes in strength and conditioning as well as weight-loss, mass gain programs, and fitness competitions’ preparation. Email: Dalia.Samir@live.com
Crossfit L1 Trainer Certified cross fit powerlifting trainer Certified crossfit mobility trainer Second Fittest Individual in Bahrain 2015 Received a Bachelor Degree in Pharmacy, he has also been a former football athlete for 13 years. Email: abdelrahman-alaa@live.com
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.
6 | July 2015
Dr. Shady Labib
dentist-turned-Nutritionist.
He is a Precision Nutrition (Canada) certified Lifestyle and Nutrition cwounselor and a member of the Syndicate for Sports Professions in Egypt with a sports-nutrition specialization. He has a nutrition consultation office. Facebook: shadylabibnutrition Email: info@shadylabib.com Website: shadylabib.com
NOW OPEN
AT Cairo Festival City Madinaty Sodic (westown hub) Lpassage (Alexandria) Tivoli Dome Zayed & Heliopolis
Zamalek Heliopolis Maadi New Cairo Mall of Arabia
Sara Taha
A Lifetime Fitness Enthusiast
In December 2013, she established My Fitness Scout Egypt, which offers health and fitness guide and support. She believes it is her true calling. She is Certified Fitness Trainer (CFT) International Sports and Science Association ISSA, Certified Fitness Nutrition (CFN) International Sports and Science Association ISSA, Certified Group Fitness (CGF) Golds Academy, Cross Core Rotational Bodyweight Training Certificate of Completion, Pre and post-natal Exercise American Council on Exercise ACE, Pre and post-natal Nutrition Future Fit Training, Strength and Conditioning Reformer Level 1 Workshop completionPilates Academy at YMCA Fit UK, and Peak Pilates Level 1 Instructor (In progress). Location: Heliopolis Sporting Club | Gezira Sporting Club Tel: +(2) 012 2555 7777 Email: myfitnessscout@gmail.com Facebook: My-Fitness-Scout-Egypt
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 years she developed her own tailor made coaching programs for people and companies to develop their potentials and awareness. Email:Yasmine@yasmineshahine.com Facebook:YasmineShahineLifeCoaching YouTube:YasmineSLifeCoaching
Riham Masoud
Founder, Managing Director, and Head Coach at Crossfit Monkey Bars Bachelor of Arts in Business Administration and Master degree in TV and Online Journalism holder, Riham has always been passionate about sports ever since she was a little child. She has participated in several local and International competitions. She also won the “Fittest Woman in Egypt� in Elfit Challenge, last year. In 2005, Riham started working as a Group Fitness Instructor in 2005. She joined HERs instructors team and became certified Level 1 Crossfit coach. Email: riham.masoud@ crossfitmonkeybars.com
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
Ola El Abany
Group Fitness Instructor and Zumba Instructor
Certified to teach aerobics classes (hi lo, step, and toning) Zumba, Zumba step, and Zumba toning. Website: olaelabany.zumba.com Facebook: Ola El Abany - Zumba 8 | July 2015
Lina Lotayef
Founder of Fitzane (an online health and fitness forum)
A qualified group fitness instructor, spinning instructor, and licensed Zumba instructor based in Muscat, Oman. She has been teaching group fitness classes since June 2012, specializing in dance fitness and body weight strength training as well as completing workshops in kettle bell weight training, nutrition for sports and exercise and trigger point foam rolling. She is currently fulfilling the final qualification requirements to obtain the AFAA Personal Training Certification.
Fitness
Best Plyometric Workouts By: Riham Masoud
Before going into details of the best plyometric exercises, let’s start off by understanding what are plyometric exercises and their benefits? Plyometric is basically ‘jump training’. It is high intensity, explosive, and repetitive movements that work several muscle groups together at the same time (i.e. functional). It targets and improves 6 out of 10 of the general physical skills: speed, strength, stamina, balance, power, and agility. The aim of plyometric is to help the athlete to jump higher or further, run faster, throw further, and lift heavier. They enhance the performance of the athlete in their relative sport and reduce sports injuries. For instance, you can do plyometric to train for a sprint, basketball, volleyball, tennis, or any other activity that uses explosive movements. Before you add plyometric exercises in your training, you should warm up properly and learn how to perform takeoff and landing mechanics to avoid any knee, ankle, and hip injuries. Here are some of the best plyometric workouts:
1.Box Jumps
The box jump is one of the most-used plyometric exercises because it is very effective at increasing one’s vertical jump. It strengthens your quadriceps and gluteal muscles, which are essential for jumping. • Place a plyo box in front of you. • Get into a squat position with your feet about shoulder-width apart. • Squat and explode up using your entire body, including your arms. • Land softy on the box on the balls of your feet. • Come to full hip and knee extensions. • Jump down/step down, reset yourself and repeat. • You can either increase box height or add weight via weighted vest, barbell, or dumbbells to increase the difficulty. • Sets/Reps: 3x10
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2.Barbell Squat Jumps/ Bodyweight Squat Jumps
This exercise adds weight to normal bodyweight squat jumps, making it more difficult. When you perform a normal jump, it seems much easier and you can jump higher by increasing your explosive strength and power. Do not add so much weight that you are unable to perform a good jump. • Set up a free-weight squat rack, adding weight to the barbell that allows you to perform 10 repetitions. • Lift the barbell off the rack and get into a squat position with your feet about shoulder-width apart. • Squat down and explode up, jumping off the ground. • Land softly and immediately transition into your next rep. • Sets/Reps: 3x10
3.Broad Jumps
Broad jumps build true leg strength, as they require you to perform a deep squat to propel yourself forward as far as you can, using your quadriceps and gluteal muscles. • Get into a squat position with your feet shoulder-width apart. • Squat down deep and explode up, using your entire body to thrust yourself forward. • Land softly on the ground and immediately transition into your next rep. • Sets/Reps: 3x10
4.Split Jumps (Lunge Jumps)
This plyometric exercise is essentially a jumping lunge in place. Split jumps increase adductor and gluteal muscle strength with the legs in a stretched position. • Get into a standard lunge position, keeping your back straight and your knees and toes forward. • Lunge down and explode up, switching leg positions in mid-air. • Land softly and immediately transition to your next jump. • Perform the same movement, switching your leg position each time. • Sets/Reps: 3x10
5.Squat Jacks
Squat jack is a lower-body power and strength exercise that targets the quads, glutes, and hamstrings. The exercise also improves hip mobility and cardiovascular endurance. Squat jacks are great for warm ups. • Standing with your feet close together and your hands clasped behind your head, push your hips back to get into a half-squat position. • Jump your feet out to the sides, maintaining the squat position. Quickly jump your feet back to the starting position. • Sets/Reps: 3x10
July 2015 | 11
Fitness
GET SHREDDED WITH THESE 10 PRINCIPLES By: Abdelrahman Alaa
You don’t have to be a bodybuilder to get muscle definition and it doesn’t matter how old you are because the good part is that everything is possible with a proper nutrition and exercise. Many people think that exercising can yield great results without proper diet and food intake calculation. Unfortunately, this won’t take you anywhere. Many athletes stick to hard training programs and wonder why they can’t find their abs shirtless, and it turns out that they have a totally wrong picture about eating healthy. Start Smart
Since muscles can be regenerated until the day you die, even a 50-years-old person can get muscle definition because age is not an obstacle.
How to Workout?
The key is to aim for being fit and everything will follow. Don’t think of only getting shredded because you can get shredded without being fit but you will never be fit without getting shredded, and of course both are not applicable without proper diet. The main factor to look fit is the intensity of work you put in your program; however, you have to be cautious about it. Start from the bottom and go up incrementally and in a way that works for your fitness and strength level.
Go Functional
Functional movements or exercises have a privilege among other exercises as they work the entire body and burn a ton of calories from fats, in addition to that, they add lean muscle mass and the more the muscles, the more fats burnt that will lead to muscle definition. 12 | July 2015
Lift Heavy
Yes, lift heavy weights according to your current strength level. The average range would be from 2-4 days per week. This will add more lean mass to your body and therefore, it will burn more fats.
Use the Simple Equation
Simply, it is the amount of calories in and out of the body, but it requires more concentration on the meal plans. So if your belly hangs over your waistband, it is going to take more than a week to get rid of it. I’m not trying to terrify you, I’m just encouraging you to start NOW. You can still lose weight with diet containing rice, bread, artificial sweeteners, and BBQ sauces, but definitely it will not generate the same results as swapping into whole-wheat foods and natural sweeteners such as honey. It is preferable to train at low blood sugar condition if you are seeking to shred more fats, because when you train with low glucose from carbs in the blood, the body uses fats stored to produce energy due to the release of fat-burning hormone, norepinephrine. That’s why the pre-workout
meal in that case should be a combo of easy to digest protein with limited amount of carbs (20-25 g) specially the slow digested types of carbs, such as oatmeal, fruits, or whole grain bread or rice.
Breakfast is a MUST
It is the most important meal of the day. Start your day the right way by having a combination of proteins and complex carbs, in order to speed up your metabolism and keep you fully charged.
More than 3 Meals Effect
In order to shred fats, you need to eat less and if this is the situation, then you will have the feeling of starvation more than once daily and it only makes the process more difficult. That’s why it’s more satisfying to eat 4-5 meals daily with 2-3 hours maximum in between to raise your metabolism and energy levels.
Fatty Acids
Never underestimate the effect of omega-3; an effective supplement for fat shredding and most importantly known for its anti-inflammatory and anti-oxidation effect. You certainly don’t
want to miss it as it is the ultimate choice for supplementation and protein to have post-workout to speed recovery and prevent injuries.
Drink Water
This might be a little bit cliché, yet it is still underestimated by most of the people in our community, specially those who need to lose weight. People know that they need to drink water to shred fats but they don’t know why or how exactly does it work. Since water is the medium that all energy and cellular activities take place through, water aids in transporting molecules in and out of the cell smoothly including the transport and burn of fats; however, water makes you feel full and hence eat less. So simply drink water… plenty of water daily.
Have a Break
In order to keep moving forward in burning fats, shredding muscles, and of course increasing your fitness level, you have to take a break. Simply the body is smart and like any machine, it won’t respond well if the body continually push beyond its limits, hence the ideal remedy is to take two to three days off from training and consuming not an ideal diet but not a bad one as well. July 2015 | 13
Fitness
Fun Ways to Get Fit Without Hitting the Gym By: Ola El Abany
How long has “getting fit and staying that way” been on your resolution list? And how many times were you unable to cross it off your list because you were too busy or too broke to keep up with your gym membership? Getting fit and maintaining a healthy lifestyle is one of the keys to a happy life, and there are many simple ways to achieve this without necessarily hitting the gym. Whether you are a man or a woman, a full time employee or a home person, an outdoor or an indoor person, we’ve got you covered. All you need is the will to start and to dedicate time for your workout sessions. Here are 10 means to keep you moving without going to the gym.
Hit the Streets
Whether you’re an athlete or a couch potato, this fitness plan can definitely be tailored to your own fitness level. You can easily keep your blood pumping and body in shape through walking, running, power walking, and brisk walking. Furthermore, you can easily do it alone, with a friend, or a group of enthusiasts; and you will feel good!
Dance
Dancing is one of the most effective total body workouts and it burns off calories without even noticing. So whether you’re dancing in the mirror or rocking it out with your X-Box, you’re bound to shred a few kilos.
Do Yoga
Benefits of yoga range from increasing your strength and flexibility, enhancing your posture, regulating your breathing, to strengthening your heart muscle. All you need is a yoga mat and you can do it literally anywhere. There are many yoga videos that can teach you the basic postures. Just learn to hold your position right, regulate your breathing, challenge yourself to hold it longer, and stretch it a little further.
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Jump Rope
Jump rope is an excellent cardio and coordination workout that is used by athletes everywhere. It’s cheap, portable, fat burner, and effective way to exercise or warm up prior to any workout.
Boot Camp Style Exercise
One of the good aspects about boot camp style exercise is that you can perform the exercise according to your fitness level, indoors or outdoors, alone or in a group. Your exercises will range from push-ups and sit-ups, to burpees and jump-squats. You will get both your dose of cardio and strength training, as well as watch yourself become much stronger.
House Chores
This one is for all the stay-at-home moms and the new mommies who have no time for a proper workout session. Doing your chores can still help you burn a lot of calories. Set the mood by putting on your favorite workout music and add a little challenge by throwing in a couple of push-ups, lunges, or squats every three tracks or so.
Swim
All you need is a bathing suit, a swimming pool, and of course swimming techniques and drills. Swimming can provide you with an outstanding workout, especially during this summer season.
Keep Yourself Active
Make it a habit to take the stairs instead of using the elevator. Park your car a little further away from your destination so that you can walk the extra mile. Wear your sneakers and walk fast when you’re shopping. Incorporate a little workout with everything you do.
Take a Hike
Join a group that goes hiking, mountain climbing, sand boarding, etc. This is not something you do everyday, but it’s definitely going to keep you active.
Cycle
There is a reason some people use “riding a bike” to refer to things that are difficult to forget once learned. Cycling is a fun and effective sport that can reward you with the perfect cardio and full body workout.
General Tips:
Remember to warm up and cool down properly and according to the activity you’re performing. Stay safe, nobody knows your body better than you do. You know what you can and can’t handle, so don’t overwork yourself, and always watch out for common sport injuries. Try to keep your workout session over 40 minutes, 3 times a week. Wear proper shoes that suit the type of sport (running, cross training, cycling, etc).
Fitness
Best Workouts to Tone Your Arms and Glutes By: Dalia El-Amry
Total Arm Workouts 2.Standing Shoulder Fly
Targets: shoulders and biceps • Stand with your feet hip-width apart. Bend elbows about 90 degrees. • Move both arms out to the sides. While maintaining the 90-degree angle with your elbows, bring your arms together in front of your chest, without letting your elbows drop below shoulder level and open arms back out to sides. • Perform 12 reps for 3 sets.
1.Alternating Arm Raise
Targets: front and middle shoulders • With the weights in your hand and arms by your sides, stand with feet hip-width apart. • Raise your left arm up directly in front of your shoulder, and your right arm up to the side of your shoulder (your arms should be fully extended at about a 90-degree angle), palms facing down. • Lower both arms down to the initial position, and then switch to the other side. • Perform 12 reps each side for 3 sets. 16 | July 2015
3.Wide-Grip Smith-Machine Upright Row
Targets: middle shoulders • With your feet hip-width apart, stand upright and hold the bar in front of your thighs with an overhand grip a few inches outside shoulder width. • Flex your shoulders to pull the bar straight up toward your chin, keeping the bar close to your body and elbows pointing out to the ceiling. • Hold that spot for a second, then slowly return to the initial position. • Perform 12 reps for 3 sets.
5.Standing Bent-Over Two-Arm Triceps Extension
Targets: triceps • Stand with your feet hip-width apart, knees slightly bent with a weight in each hand. • Bend your elbows by your sides, pulling your arms to the outsides of your ribcage. Hinge forward from your hips while keeping your spine straight, and bring your body forward at a 45-degree angle. • Extend your arms behind you, turning your palms up to the ceiling as you extend your elbows and then bend arms back by sides. • Perform 12 reps for 3 sets.
4.Biceps Curl and Front Raise
Targets: biceps and front shoulders • Stand with your feet hip-width apart, knees slightly bent, arms by your sides with a weight in each hand. • Bend your elbows and curl the weights in towards your body, turning your palms up as you lift. • Then extend your arms out in front of your chest, turning your palms down. Bend your arms back into your curl position, and then lower arms back down to the initial position. • Perform 12 reps for 3 sets.
6.Push-up on Steps
Targets: triceps and abs • Start in a push-up position with right hand on top of the step and your left hand on the floor. Make sure that your body forms a straight line from head to toe; abs engaged. Perform a push up. • As you push back up, transfer your left hand (the hand that was on the floor) to join your right hand on the step. Perform a push up again. • As you push back up again, place your right hand on the floor and keep left hand on step and perform a push up. • Repeat this as many times as possible for 60 seconds. July 2015 | 17
Glutes workouts 3.Marching Bridge
1.Alternating Curtsy Lunge
Targets: outer and inner thighs • Start from standing position, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. • Return to standing, and switch sides. • Repeat 15 rep for 3 sets.
Targets: glutes and lower back • Lie on your back with your hands by your side, with your heels about 12 inches from your pelvis. Press your heels onto the floor to come into a bridge position with a neutral spine. • Press your right heel into the floor, and keeping your knee bent, raise your left leg until your hip is in 90 degrees angle. • Lower your left leg down, pressing through your glutes so your pelvis doesn’t drift to the floor along with the leg. This completes one rep. • Switch sides and lift your right leg for your second rep. • Perform 15 reps each leg for 4 sets.
4.Squat With Side Leg Lift
Targets: glutes, hamstrings, quadriceps, hip flexors, and abductors • Stand with your feet shoulder-width apart. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel to the floor, keeping weight back on your heels. • Then rise back up, straighten the legs completely, and lift the left leg out to the side, squeezing the outer glute. • As you step the foot back into shoulderwidth distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position. • Repeat for 15 rep to each leg for 3 sets.
2.Down Dog
Targets: glutes abs • Start in a Downward Dog pose, actively pushing your weight into your heels while reaching your tailbone to the sky. Lift your left leg up squeezing the left glute. • Exhale and put your weight forward over your hands, draw your left knee toward your nose by pulling your abs to your spine and round your back. • Inhale and lift your left leg up as you push your weight back onto your heels.This completes one rep. • Repeat 15 rep each side for 3 sets. 18 | July 2015
5.Reverse Plank with Leg Lift
Targets: lower back and shoulders • Sit on the floor and lift yourself in the reverse plank position. • Slowly lift your body with one leg up and hold. Make sure your raised leg is straight. • Slowly lower your body to the floor and repeat. Switch legs to complete one rep • Repeat 15 rep for sets.
8.Wall-sit and shoulder press
6.lunge kickback
Targets: glutes, lower back, and shoulders • Stand with your feet together and arms by your sides. Take a wide step forward with your right foot and lower into a deep lunge position. • Place your hands on the floor on the inside of your right foot. Press your right knee into the outside of your right shoulder. Squeeze and hold the contraction for 5 sec., then return your leg back and kick-up. return to the start position. This completes one rep. • Repeat 15 rep each leg for 3 sets.
7.Superman\ Push-Up
Targets: lower back, chest, and shoulders • Start with a plank position. Keep your hands firmly on the ground to support your body and lower your chest to the ground. • Lie straight and face down on the floor or exercise mat. Your arms bent beside you. • Simultaneously raise your arms, legs, and chest off the floor and hold this contraction for 2 seconds. • Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. • Slowly begin to lower your arms, legs, and chest back down. Use your arms to bring your chest back up. • Perform 15 reps for 3 sets.
Targets: quadriceps, hamstrings, and shoulders • Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart. • Lift the barbell upward, while keeping palms up and elbows pointed forward. • Bending your knees, slide your back down the wall until your knees are at 90-degree angle. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don’t let your knees fall into the midline of your body or sway outward. • Extend your arms and lift the bar overhead to full elbow extension. Hold the bar there briefly, then lower it back to your shoulder. • Repeat for 1 min for 3 sets.
9.Overhead Bulgarian Split Squat Targets: quadriceps and hamstrings Stand about 2-3 feet in front of a step with your back facing the steps. • Tip: Your feet should be shoulder-width apart from each other. • Bend the knees and use a pronated grip with your hands being wider than shoulder-width apart from each other to lift the barbell up until you can rest it on your chest. • Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the steps. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. • Tip: Make sure your back is straight and chest is out while performing this exercise. • Grab a barbell with an overhand grip with your hands wider than shoulderwidth apart and press it directly over your head with your arms locked out. • As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh. • Leading with the chest and hips and contracting the quadriceps elevate your leg back to the starting position as you exhale. • Perform 15 reps for 3 sets. • Switch legs and repeat the movement.
July 2015 | 19
Fitness
Best Workouts to Tone and Firm Up Your
Buttock
S
So you want the perfect buttock? “Load up on weights and squat till you can’t squat no more” right? Well, not exactly. There is no doubt that the squat is one of the most effective glutes exercises; however, for a fully toned backside it takes more than just hundreds of loaded squats.
20 | July 2015
By: Lina Lotayef
Although our glutes are one of our body’s largest and most powerful muscle groups, the fact that we spend many hours sitting on them can make them lazy. Even when we assume that they are working hard, they continue to be indolent, as they consent other muscles, such as the quadriceps, to perform a lot of work for them. What ends up happening is that as we squat day in and day out, we spot no true change in the glutes, as they don’t actually fire up as effectively as they should be. In order to fix this problem, a full buttock workout using a variety of exercises is necessary to fire up the whole posterior chain. This ensures that the glutes are actually getting stronger and not relying on other muscles. Targeting the glutes from different angles in addition to working the whole posterior chain, such as including the hamstrings and lower back, is what will help you get the strong, toned, and firm backside that you want. Try to incorporate this buttock blasting superset workout into your training sessions twice a week to see some great changes in both the shape and the strength of your lower body.
Complete the three supersets and do 15 repetitions of each exercise on your first time, and then repeat the whole circuit doing 20 repetitions of each exercise.
SUPERSET 1
Cardio: 30 seconds jumping jacks • Glute bridge (either add weight or do single-leg glute bridge) • Wide leg squat (option: add weight) • Cable standing hip abduction
SUPERSET 2
Cardio: 30 seconds jump rope • Cross back lunge • Plié squat (option: add weight) • Cable kickback
SUPERSET 3
Cardio: 30 seconds high knees • Back extension (option: add weight) • Clam dig (option: add weight) • Lying down hip abduction – hips at 90-degrees with legs extended in front of you (option: add weight)
Tips on getting the most out of this workout:
3. Do not fully release your muscles at any point during any given exercise. This means that as you go back to the starting position; you should feel tension of the exercise. Keeping the muscle under tension for a significant period of time is what strengthens it and therefore ultimately lengthens and shapes it. 4. Do not be afraid to add weight once you get comfortable with the exercises. 5. Do not skip the cardio sections of the supersets, as they will keep your heart rate up, which is essential to burn fat. 6. Focus on firing the glutes – make sure you push through your heels and feel your buttock on fire… don’t let your quads carry the load. 7. Alternatives if you are not at the gym: Use ankle weights instead of the cable machine, and perform the back extensions lying down on your stomach with legs straight and lifted up off the floor.
1. Proper form always comes first – do not sacrifice form for speed or weight. Practice the exercises slowly and with no weights until you become very confident with your technique. 2. Once you understand the movement, make sure you perform all exercises quickly to keep your heart rate elevated throughout the workout. July 2015 | 21
Fitness Standing Calf Raise with a Box
The standing calf raise works on your gastrocnemius, strengthens the lower leg, and augments the range of motion in the ankle. Directions: • Stand in a shoulder-width posture on the edge of a box or a step with your heels and mid-foot hanging off the edge. • Use the wall or a rail as a support to stay balanced. • Push your toes into the box so your heels rise up, pause, and then lower yourself back to the starting position.
Seated Calf Raise
The seated calf raise focuses on the soleus; a strip of muscle on the side of the calf. Directions: • On a seated calf-raise machine or bench, sit and place your feet on a block with
knees bent 90 degrees and rest some weight plates on your thighs. • Flex your calves as high as possible, pause for 3 counts, and then return back to the starting position. • Make sure to squeeze the calves at the peak extension of the movement.
Double-Leg Calf Raise with a Dumbbell
This workout uses your body weight to reinforce and tone the gastrocnemius and soleus. Directions: • Stand with your feet hipwidth apart and toes facing forward. Hold a dumbbell while performing this movement. • Lift your heels and shift your weight onto your toes. Lift as high as possible until you feel the contraction in your calves. • Inhale and lower your heels to the starting position.
The Optimum Calves Workout
22 | July 2015
• Add weight for more intensity: Repeat the exercise holding a dumbbell or other weight in one hand. Keep your hand on a wall for balance.
Single-Leg Calf Raise
You can increase the intensity of the calf raise by doing it on one leg to reinforce your calf muscle. Directions: • Stand on one leg near a wall and lift the other leg to the rear by bending the knee. • Raise your heel by extending ankle as high as possible. Keep your abdominal muscles pulled in to avoid shifting forward or backward. • Lower your heel by bending the ankle until calf is stretched. Repeat and then shift to the other side. • Add weight for more intensity: Hold a dumbbell or other weight in one hand. Place the other hand on the wall for balance.
Donkey Calf Raise
This exercise is an advanced version of the standing calf raise and emphasizes on the upper part of the calf muscles. Directions: • Stand on a small bench or platform, with enough room for your heels to hang off the edge. Bend over, and hold on to something stable for support so that your torso is parallel with the ground. • Flex your calves, raising yourself up before getting back to the starting position, where your calves are stretched and heels hanging off the edge.
Other Calf-Building Sports
Participating in the following sports will improve your calves. • Running, walking, and hiking are outstanding calf-strengthening exercises, especially when you go uphill. • Running sports such as soccer, basketball, and tennis include running, jumping, and pushing off your calf muscles. • Dance will work on your calf muscles. • Swimming works the calves and the rest of the legs muscles.
You may try the following workout plan: Calf Workout A • Standing Calf Raise – 3 sets of 4-6 reps. • Seated Calf Raise – 3 sets of 4-6 reps. • Rest 2 to 3 minutes between each set.
Calf Workout B • Leg Press Calf Raise – 3 sets of 8-10 reps. • Donkey Calf Raise (or Leg Press) – 3 sets of 8-10 reps. • If your gym doesn’t have a Donkey Raise machine, you can do Leg Press Calf Raises instead. • Rest 1 to 2 minutes between each set. Calf Workout C • Standing Calf Raise – 3 sets of 12-15 reps. • Seated Calf Raise – 3 sets of 12-15 reps. • Rest 1 minute between each set.
Tips for Strong Calves:
• Each night before sleeping, perform a set of 100 slow standing calf raises. • Add two calf workouts per week to your workout program. Do one of them with heavy weights for sets of 4-6 reps and one workout with much lighter weights for sets of 25-50 reps. • If your goal is to build bigger calves, train them three days a week and allow for one full day of rest between each exercise day. • At the end of the calves’ workout, do some stretches to promote faster recovery and to grow your muscles rapidly.
July 2015 | 23
Fitness Jogging vs Weight Lifting for Losing Belly Fat By: Sara Taha
An inevitable question that is constantly raised is, how to lose the infamous belly fat that plagues us all the time? Should we perform aerobic exercises such as jogging or resistance training such as weight lifting? The answer is… BOTH! The mechanism with belly fat is very tricky because there are two types of fat; the subcutaneous, which is right beneath the skin’s surface, and the visceral fat, which is the deeper fat that surrounds your organs. It is the latter that is linked to most types of diseases such as diabetes, hypertension, bad cholesterol, and other threatening maladies.
One of the most common misconceptions is ‘Spot Reduction,’ which refers to the belief that fat can be targeted for reduction from a specific area of the body, by performing exercises that target those areas. But by now we should all know the reality of this endeavor. Your body works as whole, not as separate entities, thus the entire body loses fat. Performing exercises that target belly fat have negligible impact on reducing the amount of fat stored in this specific area. They will, however, strengthen the muscles being targeted. So the idea is to integrate different types of training into your routine to target different areas and muscle groups, and eventually reduce fat mass over the entire body. There isn’t just a one-way solution. It’s an assimilated equation that once added up together creates the best results. Cardio + Weight Training + Clean Eating. Maximize your workout by alternating between high and low intensity cardio. Once you have established a regular cardio routine, add weight training at least 3 times a week. When you build muscle tone, you will also increase the metabolic rate and decrease body fat. Remember that abs exercises will reinforce your abdominal muscles; however, it will not eliminate the fat that lies beneath. In addition to the exercise routine, you need to follow a proper nutrition plan to ramp up your overall calorie burn! They say “Abs are made in the kitchen!” I personally agree 100%, contingent on your training routine. Nutrition plays a great role in establishing the fat content in our body as well as the overall quality of our figure. Never underestimate the importance of proper nutrition when you are opting to reduce belly fat. The trick is consistency! Start slowly and gradually; increase the bursts of high intensity exercise, change your workout routines, and challenge yourself.
24 | July 2015
Nutrition
Why Do You Feel Bloated? By: Noura Hassaballa
Bloating is a common problem among many people nowadays, and it can be caused by many factors like eating fast, intolerance to dairy products, bacterial infection, and so on. However, it’s usually tied to what and how we eat. From a nutritionist point of view, I think “Nutrition” has become the root cause of almost everything our bodies’ suffer from; whether it’s acute or chronic. The question is, can we reverse these discomforts? Absolutely yes, unless it’s a medical case that requires consultation with your doctor.
Let’s take a closer look at some common causes of bloating: • • • • •
• • • • • •
Overeating High sodium foods Eating too fast and not chewing properly Consuming fatty foods Gases caused by swallowing air like drinking through a straw, chewing gum, sucking on hard candy, and consuming carbonated drinks Constipation Weight gain Stress and anxiety Smoking Gastrointestinal infection Irritable bowel syndrome, a condition characterized by abdominal pain or cramping and changes in bowel function
Bloat-Inducing Foods:
• Legumes like beans and lentils that contain oligosaccharides, which are indigestible sugars that must be broken down by bacteria in the intestines. These bacteria cause gases, which contribute to bloating. • Artificial sweeteners. • Dairy products, as some people can’t digest lactose. • Whole grains because they contain indigestible carbohydrates (fibers). High amounts of fiber may contribute to bloating if introduced suddenly, that’s why you have to slowly increase fiber in your diet with an adequate amount of water to prevent constipation. • Some fruits and veggies like broccoli, cabbage, apples, peaches, pears, apricots, Brussels sprouts, and cauliflower cause gas.
Tips to Avoid Bloating:
• Eat slowly and take your time while chewing your food; remember, the first part of the digestion process starts with chewing. • Eliminate raw vegetables for a while and reintroduce it to your body gradually. • Exercise regularly. • Relax. Stress and anxiety cause bloating. When you feel anxious, get up and go for a walk or do some breathing techniques that help you cope with stress. • Eat small portions. • Herbal teas may help such as Dandelion Tea; it is mild diuretic that will also help get rid of the excess water, as well as stimulating bile to help break down fatty meals that also make you bloated. • Potassium rich food aids by decreasing bloating. Bananas, kiwis, and strawberries are good choices. • Include probiotics in your diet; they aid in digestion. • Don’t forget to get tested if you have tried all of the above and you are still experiencing bloating and abdominal discomfort. July 2015 | 25
Nutrition
ALL ABOUT MINDFUL EATING:
Eating Until 80% Full
O
By: Dr. Shady Labib
One of the common questions that I get a lot in my practice is: “How much should we eat?” or “When should we stop?” My clients are usually shocked and taken by horror when I deliver the news “I will not tell you how much to eat for the moment, rather, I will teach you how to eat mindfully by eating slowly and stopping at 80% full, all of which by following your own internal indicators (body cues).” I have already written in the previous articles that the other option to this would be counting on other “External indicators” such as counting calories, which is unsustainable and usually fails. (Check “To count or not to count” in May’s issue) The first step to mindfulness is to slow down, as I have explained in the last article. Slowing down will give you the time to notice what is going on with your body and mind. It will give you the awareness necessary to regulate your appetite.
26 | July 2015
When do we stop?
In his book “The Mindless Eating,” Brian Wansink - who happens to be a big fan of the topic, and who dedicated most of his research in understanding the factors that lead us to eating or not eating- describes that our eating decisions has nothing to do with how hungry or full we are. In fact, he found out that people eat for completely other reasons other than real hunger or fullness. Here are his findings concerning the factors that trigger our food decisions (either the quantity or the quality):
CUES FROM OUR DIRECT PHYSICAL ENVIRONMENT
For example, how big or small are the dishes you’re using, how close the food is to us, etc. One study found that people ate more from a candy dish right in front of them but much less from a candy dish 6 feet away. They also ate more from an uncovered candy dish than a covered candy dish.
CUES FROM OUR ORAL SENSES
• We like certain tastes and textures. • We like creamy flavors and crunchy textures. • We also like multiple tastes and textures together, such as sweet salty.
CUES FROM OTHER SENSES
“You eat with your eyes first.” We like food that looks tempting, and we prefer certain colors (ever seen chocolate with boring gray packaging?). Our smell is closely bound to our appetites as well as our memories and emotional associations.
CUES FROM OUR SOCIAL ENVIRONMENT
Family, friends, and colleagues can also influence your decision. (“Let’s go out for ice cream tonight” or “Let’s order food during the next coffee break”)
CUES FROM OUR EMOTIONAL AND PSYCHOLOGICAL ENVIRONMENT • Stress • Anxiety • Desire for comfort
Wansink literally proved this in one of his studies, where he asked a group of students to eat soup out of a bowl that was secretly connected to a tube under the table designed to refill the soup, while another group of students ate from a normal bowl. After 20 minutes, he measured how much soup they had consumed and asked them how full they felt. He found that the participants with the self-refilling bowls ate 73 percent more than those with the normal bowls—but didn't report feeling any more full. Why? Because they are convinced that they haven’t eaten anything since the plate is still full.
How can we identify real hunger?
You could do this by any of the following methods: • Eating slowly (Check June’s issue to know more about the topic) • Fasting for half-day and noticing how real hunger feels like (Good news for those who are fasting Ramadan!) • Experiencing a growling of stomach along with some sounds near the belly region. The feeling goes away once we eat. • On the other hand, fake hunger aka “cravings” is usually felt in the head region and are never satisfied no matter how much we eat.
When is enough?
Since our bodies and lifestyles are different, as well as our energy needs, it is easier to depend on what each of our bodies tell us. One great way to do so, is by practicing the traditional Japanese Hara hachi bu. (Don’t worry I won’t teach you black magic!) Hara hachi bu is a Confucian teaching that instructs people to eat until they are 80 percent full. The word literally means "belly 80 percent full" in Japanese. Try to make your own definition of “stuffed” or “100% full” and then aim at less.
Here are common definitions that I come across in my practice: I feel full…. • “When I need to un-buckle my belt or unbutton my pants in order to breathe” • “When I put my hands on my stomach, I feel it distended like a balloon” • “When I get nauseous” • “When I get really tired and sleepy right after eating” • “When I feel the food coming up to my throat” • “When I can’t eat my next meal within 3-4 hours” What about you? What does it feel like to be 100% full? Once you know your 100%, aim at stopping at 80%, which is usually when you feel satisfied.
Bottom line:
There are so many things in our environment that tell us what and how much to eat. Focusing on your body’s signs and internal signals by eating slowly and by stopping at 80% fullness will automatically regulate your overall energy intake and your body composition. So learn more about your own body cues and practice this new habit to get better.
"When we take a moment to sit and breathe before we eat, we can get in touch with real hunger in our body. We can discover if we're eating because we're hungry or if we're eating because it's time to eat and the food is there. If we're paying attention and taking our time, we also know how much to eat" - THICH NHAT HANH
CUES FROM OUR FAMILIAR HABITS AND ROUTINES
• Having the morning coffee in our special mug with that piece of biscuit or “the usual” at the coffee shop. • Running late in the mornings and stopping at “on the run”. • Friday brunches in the sun. • Eating snacks in front of the TV while watching our favorite shows. • Cake at birthday parties. • Mom’s special dish on holidays. You will notice that all of the above signals that determine our food-related decisions has nothing to do with how hungry or full we are. Which means that we could keep on eating, if there are no real signals to make us stop. July 2015 | 27
Nutrition
Benefits of Fish Oil Versus Eating Fish
28 | July 2015
F
Fish oil supplements have become progressively prevalent due to the tremendous heart-healthy benefits of omega-3 fatty acids found in fish. Although fish is an exceptional source of nutritive protein, choosing fish oil supplements can be very favorable in some cases; however, consuming supplements in excess can be quite dangerous. Basically, fish oil supplements are made of the oils extracted by fish rich in omega-3 fatty acids, such as salmon, mackerel, tuna, cod liver, and whale blubber. These oils may also contain a number of vital vitamins and minerals to prevent spoilage and enhance health benefits. There are two imperative types of omega-3 fatty acids, which are present in fish oil supplements; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Capsules contain around 9 calories per gram of oil and are found in many local shops and online shopping platforms.
Levels of EPA & DHA
Fish: Six oz. portion of salmon contains around 883 mg of EPA and 1,11 mg of DHA. Two servings of salmon combined with very low intake of omega-6 would suit most people. Fish Oil: Since it is molecularly distilled, fish oil comprise of high concentrations of DHA and EPA. Six capsules may provide 1.5g a day of DHA; a level that is very hard to obtain solely from fish, and this is where fish oil may have an advantage over fish. While consuming fish oil may seem more fruitful than eating fish, some studies compared the effects of fish and fish oil and discovered that the levels of DHA after 6 weeks of salmon consumption were nine times higher than after fish oil, because fish is familiar to our body thus easier to absorb. On the other hand, another study concluded that fish oil could be absorbed well in the presence of high-fat meal.
Fewer Contagions
Unlike fish, fish oil undergoes purification during processing the supplements, hence the level of hazardous toxins like mercury are lowered. Nevertheless, not all fish oil supplements go through the same levels of purification, so it is advisable to look for well-reputed brands. On the other hand, there are some types of fish that contain fewer of these toxins than others, such as salmon.
Pregnancy Concerns
Doctors usually advice pregnant women not to eat unsafe fish rich in mercury, such as mackerel, swordfish, and shark, as it may delay development and damage the brain. Accordingly, pregnant and breastfeeding women can safely take fish oil supplements low in mercury to benefit from omega-3 amazing paybacks. A dose of up to 3 grams per day is recommended.
Reduction of Triglyceride Levels
High triglyceride levels increase your risk of developing heart diseases. Fish oil supplements can decrease your triglyceride levels by almost 50%, according to MedlinePlus. In general, a daily dose of 3 grams can improve your condition, but such high doses should be consumed under medical supervision, as an excess of anything can sometimes yield reverse outcomes.
Blood Pressure
Among the factors that increase the risk of developing heart disease is high blood pressure. High doses of fish oil may contribute in lowering blood pressure. Taking a daily dose of 4 grams of fish oil has been used in many research studies to reduce high blood pressure, according to MedlinePlus.
Fish Allergy
Fish oil capsules undergo several filtration and purification steps to eliminate impurities and strip away proteins, which is the main reason that triggers allergy. Theoretically, an allergic person should
be safe; however, you should be more cautious as this may vary from one brand to another. Make a thorough research and read people’s reviews before buying any product.
The Drawbacks of High Doses
Even though low doses of fish oil supplements may protect you from many health problems including a stroke, high doses may increase the risk of stroke, impair immunity, and hinder blood from clotting which can be quite menacing if you need emergency surgery. Furthermore, you may experience an unpleasant aftertaste, fish-smelling burps, bad breath, heartburn, nausea, and mild diarrhea when taking fish oil supplements. If any of the following symptoms occur, halt fish oil intake and consult a doctor. If we could unquestionably say that the benefits of eating seafood comes mainly and entirely from omega-3 fatty acids, then consuming fish oil supplements will fairly fulfill your needs. But it is more than likely that you need a huge variety of supplements to ensure an adequate intake of vitamins and minerals. A handful of supplements is no substitute for wealth of nutrients you get from eating foods like fish, vegetables, and fruits. If you are taking them on your own, it is time to rethink that strategy and focus on fish rich in omega-3. Flaxseeds, chia seeds, walnuts, and soy oil are other substitutes that can avoid the deficiency of omega-3. So is fish oil supplement a friend or a foe? There is not definite answer to this and surely experts will remain divided on their opinions about fish oil supplements. Yet nature always provides us with many health blessings that outweigh any manmade produce. Always choose fresh fish as well as other foods rich in the miraculous omega-3 fatty acids, while supporting your diet with supplements to benefit from its gains without entirely relying on them. July 2015 | 29
Nutrition
What You Didn’t Know about the
Carbohydrates Tip
Reduce foods with added sugars and refined grains; such as sugary drinks, desserts, and candy, as they are packed with calories but low in nutrition.
Simple Carbs vs Complex Carbs
High carb foods are defined as simple or complex based on their chemical structure. The simple carbs speed the digestion and absorption of food, while the complex carbs slower the digestion and absorption process. The faster the process, the more it spikes the blood insulin levels. Foods rich in simple carbs increase the risk of diabetes and heart disease, while foods high in complex carbs can provide you with energy immediately and optimum brain function.
Examples for Simple and Complex Carbs:
Simple Carbs: Highly processed junk usually triggers a large spike in blood sugar, lacks nutritional value, and doesn’t necessarily curb hunger. Simple carbs are found in pizza, chocolates, refined sugar, candies, and cereals. Complex Carbs: These are also called starches. Starches include grain products, such as bread, crackers, pasta, vegetables, grains, cooked dry beans, peas, and rice. They are unprocessed, high in fiber as well as other important nutrients, vitamins, and minerals. Sugar: It is the simplest form of carbohydrates. Sugar exists in fruits, vegetables, milk, and milk products. Sugars are found in fruit sugar (fructose), table sugar (sucrose), and milk sugar (lactose).
Conclusion:
The types of carbs you will want to avoid are simple carbs, refined grains, and sugars. Instead, include complex carbohydrates more into your diet as they provide grounding effect to the body by reducing stress, increasing brain function, filling you with healthy fibers, rewarding you with good sleep, and facilitating digestion. 30 | July 2015
The Glycemic Index: High GI vs Low GI
The glycemic index classifies carbs based on how quickly and how high they raise blood sugar levels when compared to pure glucose (sugar). The glycemic index maintains steady blood glucose levels. • A carbohydrate with a high glycemic index (high GI) breaks down quickly during digestion and releases glucose into the blood fast. Examples of foods with a high GI rating include white bread, white rice, corn flakes, crackers, and most sugary and/or highly processed snack foods. High glycemic foods are generally bad for your health. • A carbohydrate with a low glycemic index (low GI) breaks down more slowly causing a slower release of glucose into the blood. Examples of foods with a low GI rating include most fruits, vegetables, and beans. Low glycemic foods are generally nutritious and healthful.
Conclusion:
• The daily carb intake should come from lower glycemic, higher fiber, and nutrientrich complex sources. • Simple, processed, refined, higher glycemic sources should be eliminated.
How many carbohydrates do you need?
The Dietary Guidelines for Americans recommends that “carbohydrates make up 45 to 65 percent of your total daily calories,” So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from healthy sources of carbohydrates.
Benefits of Carbohydrates:
Provide Energy Sugars and starches are broken down into simple sugars during digestion. They're then absorbed into your blood, known as blood sugar (blood glucose). The glucose enters your body's cells with the assistance of insulin. Your body uses glucose to fuel it with energy for your activities. Extra glucose is either stored in your liver, muscles, and other cells or is converted to fat. Prevent Disease Fiber may protect against obesity and type 2 diabetes. Fiber is also essential for optimal digestive health. Control Weight Eating lots of fruits, vegetables, and whole grains can control your weight and make you feel fuller, because of their fiber content.
Common Sources Rich in Carbohydrates:
Fiber-Rich Fruits and Vegetables: Whole fresh, frozen, and canned fruits and vegetables without added sugar. They're better than fruit juices and dried fruits. Whole Grains: Whole grains are better sources of fiber and other nutrients, such as selenium, potassium, and magnesium, than refined grains. Low-Fat Dairy Products: Milk, cheese, yogurt, and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Beans and Legumes: Legumes, which include beans, peas, and lentils, are low in fat, have no cholesterol, rich in protein, and high in folate, potassium, iron, and magnesium. They also have beneficial fats and soluble and insoluble fibers.
Tip
You can find the carbohydrate content of packaged foods on the Nutrition Facts label. The Nutrition Facts label shows total carbohydrates, which includes starches, fiber, and naturally occurring and added sugars.
July 2015 | 31
Nutrition
Top Foods to Gain Muscle Mass To get the most out of your workout routines, you must follow a healthy nutrition plan to nourish your body with the energy and nutrients it needs to build up strong muscles. Make sure to include the following foods in your diet to maximize your gains.
Lean Beef
This is on top of the list for people who want to gain muscle mass. Lean beef is packed with the same types of proteins humans are made of and has 80% protein. Beef is rich in nine vital nutrients, including iron, zinc, B-vitamins, protein, high level of amino acid, creatine, saturated fats, carnosine, and omega-3. Hundred grams of lean ground beef contains 27 grams of protein. 32 | July 2015
Chicken
Easy to cook and rich in high quality protein, chicken is essential for muscle growth and bone health. Chicken can substitute for meat and can be cooked in various ways; grilled, roasted, or boiled.
Nuts
Sweet Potatoes
Cottage Cheese
Eggs
Fish
Quinoa
Beans
Spinach
Nuts including almonds and cashew are the perfect blend of protein, healthy fats, magnesium, and fiber, which is suitable for hardgainers who want to add some weight. Nuts can repair worn muscles, boost energy, build up muscles, boost cognition, and protect you from heart disease. A handful of almonds have 164 calories and 6 grams of protein.
Cottage cheese’s muscle building powers comes from two imperative components; casein which elevates amino acid levels for long hours, and live cultures, which are good bacteria that breakdown and absorb nutrients to get stronger. Cottage cheese contains high level of protein, vitamin B12, and calcium. About 1/2 cup of low-fat cottage cheese has 14 grams of protein.
Omega-3 fatty acids found in some types of fish like salmon and mackerel can help you gain muscles, lose belly fat, and prevent injuries. Omega-3 is also good for the joints, as it reduces stiffness in the joints, improves your blood flow, and enhances your recovery. Salmon in specific is rich in key nutrients, such as selenium, vitamin D, vitamin B12, and niacin. It is thus advisable to eat fish twice a week.
Beans are a good source of protein, because they consist of amino acids. Beans are also rich in vitamins B, K, C, A, and carbohydrates. Kidney beans in particular are very popular and contain 14 grams of both protein and fiber per cup.
The right way to carb up your fitness and nutrition diet is to include sweet potatoes. This orange-colored super food can satisfy your cravings, stabilize blood glucose levels, and feed your body with healthy complex cabs prior to your workout. Sweet potatoes include massive amount of carbohydrates, electrolytes, vitamin A, vitamin B, and fiber.
Eggs are loaded with vital muscle-building nutrients, including nine essential amino acids, choline, omega-3 fatty acids, cholesterol, vitamins, iron, zinc, and minerals. Each egg contains around 7-8 grams of high quality protein, mostly in egg whites. It is recommended to consume the entire egg without division though, as egg yolks contain vitamins, minerals, and healthy fatty acids that are not found elsewhere.
Quinoa is a protein-packed grain that contains all essential amino acids, protein, fiber, magnesium, and iron. Hundred grams of quinoa contain 6 grams of protein and 21 grams of carbohydrates. Vegetarian bodybuilders can get their required protein intake from quinoa. It is also gluten free and tastes delicious.
Rich in iron, vitamins C, A, and K as well as calcium, spinach can boost brainpower, build muscles, and sooth the muscle to prevent cramping. Eating two or three servings of this nutrient-rich leafy green could help you power up in many ways.
July 2015 | 33
Nutrition
Top 6 Delicious, yet Healthy Waffles
French Toast Waffles Ingredients: • • • • • •
Cooking spray 1 cup fat-free milk 1 tablespoon sugar 1 tablespoon butter, melted 1 teaspoon vanilla extract 1/2 teaspoon ground cinnamon • 2 large eggs • 16 (1/2-inch-thick) slices day-old French bread (about 7 ounces)
Direction:
• Coat waffle iron with cooking spray, and preheat. • Combine milk and the next 5 ingredients (milk through eggs), stir well with a whisk. Place bread in a 13 x 9-inch baking dish; pour milk mixture over bread, turning to coat. Leave for 5 minutes. • Place 4 bread slices on hot waffle iron. Cook 3 to 5 minutes or until done; repeat the procedure with the remaining bread.
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Banana-Cinnamon Waffles Ingredients: • • • • • • • • • • • • •
1 cup all-purpose flour 1/2 cup whole wheat flour 1/4 cup buckwheat flour 1/4 cup ground flaxseed 2 tablespoons sugar 1 1/2 teaspoons baking powder 1/2 teaspoon ground cinnamon 1/4 teaspoon salt 1 1/2 cups fat-free milk 3 tablespoons butter, melted 2 large eggs, lightly beaten 1 large ripe banana, mashed Cooking spray
Direction:
• In a medium bowl, combine and whisk both flour, flaxseed, sugar, baking powder, cinnamon, and salt. • Combine milk, butter, and eggs, stirring frequently; add milk mixture to flour mixture, mix well until blend. Fold in mashed banana. • Preheat a waffle iron. Coat iron with cooking spray. Spoon about 1/4 cup batter per 4-inch waffle onto hot waffle iron, spreading batter to edges. Cook 3 to 4 minutes or until steaming stops; repeat procedure with remaining batter.
Multigrain Malt Waffles Ingredients: • • • • • •
Cooking spray 1 cup plus 2 tablespoons Multigrain MaltWaffle Mix 2/3 cup 1% low-fat milk 2 tablespoons toasted walnut oil 1 teaspoon vanilla extract 1 large egg
Direction:
• Coat a waffle iron with cooking spray; preheat. • Place Multigrain Malt Waffle Mix in a bowl. Combine milk and remaining ingredients and mix well with a whisk; add to waffle mix, stirring well. Let batter stand 5 minutes. • Spoon about 1/3 cup batter per 4-inch waffle onto hot waffle iron, spreading batter to edges. Cook 5 minutes or until steaming stops; repeat procedure with remaining batter.
Gingerbread Waffles Ingredients: • • • • • • • • • • • • • •
2 cups all-purpose flour (about 9 ounces) 1 1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 1/4 teaspoon ground cinnamon 1 1/2 cups fat-free buttermilk 3 tablespoons canola oil 3 tablespoons molasses 2 teaspoons ginger, finely grated peeled 2 large egg yolks 1 (4-ounce) container applesauce 3 tablespoons ginger, minced 2 large egg whites Cooking spray
Direction:
• Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, salt, and cinnamon in a medium bowl; stir with a whisk. Combine buttermilk and next 5 ingredients (through applesauce) in a small bowl. Add milk mixture to flour mixture, stirring just until combined. Stir in crystallized ginger. • Beat egg whites with a mixer at high speed until soft peaks form. Gently fold egg whites into batter. • Coat a waffle iron with cooking spray, and preheat. Spoon about 1/3 cup batter per 4-inch waffle onto hot waffle iron, spreading batter evenly to edges. Cook for 5 minutes or until steaming stops, and repeat procedure with remaining batter.
July 2015 | 35
Waffles with Two-Berry Syrup measure 1/4 cup flaxseed Ingredients: Waffles: • 2 tablespoons flaxseed • 1 cup all-purpose flour • 1/2 cup whole-wheat flour • 1/4 cup toasted wheat germ • 2 tablespoons sugar • 1 1/2 teaspoons baking powder • 1/2 teaspoon salt • 1 1/2 cups fat-free milk • 3/4 cup eggs • 1 1/2 tablespoons canola oil • 1 teaspoon vanilla extract • Cooking spray Syrup: • 1 1/2 cups frozen blueberries • 1 1/2 cups frozen unsweetened raspberries • 1/2 cup maple syrup • 1/4 teaspoon ground cinnamon
Direction:
• To prepare waffles, place flaxseed in a clean coffee grinder or blender; process until ground to
Rhubarb Waffles with Rhubarb Sauce Ingredients:
Sauce • 1 1/4 pounds rhubarb, trimmed and diced (1/4 inch) • 1 1/2 cups sugar Waffles • 3 large egg whites • 1 1/4 cups nonfat milk • 1 1/2 tablespoons canola oil • 1 1/2 cups all-purpose flour • 1/4 cup whole-wheat flour • 3 tablespoons sugar • 1 tablespoon baking powder • 1/4 teaspoon salt
Direction:
• To prepare sauce: Combine rhubarb and 1 1/2 cups sugar in a medium saucepan and bring to a simmer over medium-low heat. Cook until the rhubarb is tender and translucent. Transfer about 1 cup of the rhubarb into a small bowl with a slotted spoon, and reserve for the waffle batter.
• Boil the remaining rhubarb in syrup over medium heat, stirring occasionally, until slightly thickened, 5 to 7 minutes. • To prepare waffles: Whisk egg whites in a large bowl until frothy. Whisk in milk and oil. Stir in the reserved 1 cup cooked rhubarb. Sift all-purpose flour, whole-wheat flour, 3 tablespoons sugar, baking powder, and salt into a medium bowl. Gently stir the dry ingredients into the eggmilk mixture just until moistened. • Preheat a waffle iron. Fill the iron about two-thirds full. Close and cook the waffles until they are nicely browned, about 4 minutes. Repeat with the remaining batter, coating the waffle iron lightly with oil, if necessary, before cooking each batch. Serve hot, topped with the rhubarb sauce.
meal. Set the flaxseed meal aside. Lightly spoon flours into dry measuring cups; level with a knife. Combine the flaxseed meal, flours, wheat germ, sugar, baking powder, and salt in a large bowl; make a well in center of mixture. Combine milk, eggs, oil, and vanilla; add to flour mixture, stirring just until moist. • Coat a waffle iron with cooking spray; preheat. Spoon about 1/4 cup of batter per 4-inch waffle onto the hot waffle iron, spreading batter to edges. Cook 5 to 6 minutes or until steaming stops; repeat procedure with remaining batter. • To prepare syrup, combine berries, maple syrup, and ground cinnamon in a saucepan. Cook over medium heat until thoroughly heated. Serve warm over waffles.
Nutrition Grilled Worcestershire Steak If you want something absolutely yummy and yet satisfies your protein cravings post to a workout, grilled steak marinated with Worcestershire sauce is your best dish for a dinner. This easy, quick, and delicious recipe will nourish your body with an adequate portion of proteins and carbs.
Yield: 1 serving Total Time: 30 minutes Calories: 167
1 carrot 1/3 cup of sliced mushrooms 1 tsp. thyme
Ingredients:
Directions:
1 tbsp. sun dried tomatoes, minced 1 tsp. Worcestershire sauce 1 tsp. parsley, minced 4 beef cube steaks Salt and pepper to taste 2 tbsp. olive oil 1 zucchini
Prepare grill or broiler. In a small bowl, combine the first three ingredients and set aside. Marinate the beef with salt and pepper and place on grill or broiling pan, cut side down, and grill for few minutes. Turn steaks and divide the mixture evenly on
cut side of each steak. Leave for another few minutes to enjoy medium-well steak. Meanwhile, heat olive oil in a skillet and add mushrooms, zucchini, and carrots. Season with salt, pepper, and thyme.
Nutritional Information Energy Fat Carbs Protein
205 Cal 8.8g 5.03g 25g July 2015 | 37
Body & soul
How Can Yoga and Fasting Complement Each Other? By: Sandra Shama Kaur
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The practice of yoga goes beyond physical movement (asana), sitting crossed legged while concentrating (meditation), and breathing (pranayam). The chief reason that yoga has been practiced throughout the centuries is to purify the body and mind.
The body is polluted with toxins from eating unhealthy foods and drinks, over eating, and breathing unclean air. The mind is polluted with negative thoughts, memories, fantasies, desires, and emotions. A weak body and a weak mind will result in man being ineffective in daily life. This is why yoga promotes a form of austerity (purification) called Ragasic Tapas. In Egypt, we call it fasting during the Holy month of Ramadan. Fasting is a great way to give some rest to an overworked digestive system. It clears the mind and gives insight into a subject matter. It brings such happiness with the divine that once enjoyed it can become a nice habit to have. It leaves the body feeling light and blissful. Unfortunately, in Egypt, most people fast like robots on autopilots. The reason for the fasting is because it is expected through religion. However, not many people pause and try to create a class purpose about why they are fasting. Are there any habits they want to let go of? Do they have an intention for spiritual growth and development? Therefore, the benefits of fasting are minimal. Not only this, but breaking the fast happens in a way that does more harm than good for the body. After fasting 16 or more hours a day, one should break the fast with easily digestible and simple food such as fruits, vegetables, grains, and well cooked beans. But in reality, what happens in Egypt is feasting at the time of Iftar. Not only are unhealthy foods consumed, those that contain a high percentage of unhealthy sugars and fats, but the speed at which one eats and the quantity taxes the digestive system.
Yoga reminds us to go back to the roots of fasting and to: • • • • • •
Set our mind on an intention. Breathe deeply and completely before breaking the fast. Say a few words in gratitude before a meal. Eat quietly, slowly, and chew fully (at least 32 times). Enjoy simple and small meals. Fill the stomach up with half food, quarter water, and leave quarter empty to give room for the digestive processes to happen.
Yoga is about awareness. It’s about consciousness. It’s about making the mind and spirit fit through purifying the body with fasting, food choices, and breath. In the spirit of Ramadan, yoga invites you to fast consciously and embrace the pain of hunger and thirst, for it is only through pain can we learn, grow, and heal the pain of others. Sat Nam
July 2015 | 39
Body & soul
40 | July 2015
The Art of Positive Thinking
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Unfortunately many people misunderstand the real meaning of positive thinking. They believe that it’s a mere ability to “fool your mind” to believe that things are better than they actually are!
That is simply what is called wasting your time with self-induced brainwashing.
So what is positive thinking after all? Our lives are constantly filled with experiences, circumstances, people, things, and challenges. Some people can trigger happy thoughts and feelings within us while others can push us into a downward spiral of negativity. Positive thinking means choosing thoughts that feel good rather than allowing external negative elements and factors to control our thoughts. It’s about choosing to look at life experiences from a different perspective and guiding all our power to seize the best in any circumstance. Unlike brainwashing, having a positive perspective should never make you feel like you’re forcing yourself to believe lies or to give up ideas that are important to you or to live in denial that you are really facing tough life challenges. The purpose of positive thinking is not to distract you from the truth, but to refocus your attention on beautiful truths and facts in your life that you may often take for granted.
How can we start to think positively?
“Our life is what our thoughts make it.”- Dale Carnegie Positive thinking always starts with “self-talk”, what we say and how we speak to ourselves is the key to master the art of positive thinking. These automatic thoughts can be positive or negative. The thoughts that run through your head have the power to shape your character to either be a pessimistic or an optimist person.
By: Yasmine Shahine
You can learn to turn your thoughts from negative to positive, but you have to be aware that it needs time and practice; you’re creating a “habit” after all. Here are some tips that you’ll find useful:
• Practice Positive Self-Talk
Don’t say anything to yourself that you wouldn’t say to anyone else. Be gentle and encouraging with yourself.
• Revisit Yourself
Periodically during the day, stop and evaluate what you’re thinking. If you find that your thoughts are mainly negative, find a way to change your perspective and put a positive spin on them.
• Surround Yourself with Positive People
Negative people will only increase your stress level and make you doubt your ability to manage stress in healthy ways.
• Follow a Healthy Lifestyle
Exercise at least three times a week to positively affect mood and reduce stress along with following a healthy diet to positively fuel your mind and body.
Be deeply convinced that our peace of mind and the joy we get out of living does not depend on what we have, where we are, or even who we are; but only upon our way of looking at matters and our mental attitude. How about you start NOW by changing your self-language?
Instead of Saying • • • • •
There is no way it will work It’s too complicated I’m not going to get any better in this Why me? I have a big problem
Start Saying • • • • •
I can try to make it work I’ll look at it from a different angle How about I give it another try I’m not a victim, I always have a choice I have a big challenge
You cannot wake up one day and solve the traffic jams of Cairo, yet you can always get into your car, close your windows, put on some music, and enjoy the ride.
• Laugh Like Nobody is Watching
Give yourself permission to smile or laugh, especially during difficult times. When you laugh at life, life will laugh back to you and you can then change your thoughts. Not only thinking positively will have a great impact on your “soul”; but also it will have a bigger one on your “body” as well, the choice is always yours…
Health Benefits of Positive Thinking: Researchers proved that the health benefits that positive thinking may provide include: • • • • •
Lower rates of depression Lower levels of distress Greater resistance to the common cold Better psychological and physical well-being Reduced risk of death from cardiovascular disease • Better coping skills during times of stress July 2015 | 41
Body & soul
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Top
Poses to Boost Metabolism
practicing yoga does not only help you experience some peace of mind, it will also make you feel young, alive, and energetic. We’re so accustomed to exhaust our mind and body all day long that we barely dedicate time to connect with the mind and rejuvenate the body and soul. If we can put aside our neverending distractions and dedicate time to focus inward, we will live a life of serenity indeed. These yoga poses aim to boost your metabolism and regain your youthful being.
Half Moon Pose/Ardha Chandreasana
Tree Pose/Vrksasana
• This powerful pose will force you to engage all the muscles. Visualize yourself as a tree that expands upward and outward. It promotes balance, poise, and calm. • Balance on one leg and bring the other foot onto your standing ankle, calf, or inner thigh, but not the knee. Bring your hands together in the prayer position or raise them overhead pointing to the ceiling. Contract your abs and level your hips. Keep a focal point to sustain your balance. • Stay for 30 seconds up to a minute. Return back with an exhalation and repeat the same length of time with the other side.
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• This pose will challenge your leg muscles, your ability to balance, and your capability to hold the spine parallel to the floor. Besides, it will strengthen your entire body, including obliques, hip abductors, hamstrings, thighs, ankles, and core.
• Exhale, press your right hand and heel into the floor, and keep your right leg straight. Lift the left leg parallel to the floor. Make sure the kneecap is aligned straight forward and isn’t turned inward. Rotate your upper torso to the left and keep hip slightly forward. • Keep your sight forward, stay focused, and breathe deeply. Stay in this position for 30 seconds up to a minute. Repeat the same length of time with the other side.
Shoulder Stand/Salamba Sarvangasana
• Similar to the Plow Pose, this pose also fulfills the same duties but will also strengthen your chest and all way to the knees.
Standing Backbend/Anuvittasana
• This pose will strengthen your glutes and lower back, and will stretch your chest, shoulders, hip flexors, and abdominals. It will also improve the flexibility of the spine. • Stand straight. Firm your glutes and place the palms on your lower back with fingers pointed downward. Push your hips forward, arch your torso backward, and lift your chest upward toward the ceiling. • Breathe and hold 3-7 breaths.
• Fold two or more blankets into rectangles and then lie on them to assist the upper arm to stay in place throughout the pose. Lie on your back and keep shoulders supported and head on the floor. Keep your arms on the floor alongside your torso, bend your knees, and lift your legs to the ceiling. Neither move your head nor neck. Make sure you keep a slight bend at the waist and knees to place less pressure on the neck. Breathe into your throat. • Beginners should stay in pose for 30 seconds and increase 10 seconds every day till they comfortably reach 5 minutes. To return to the initial position, exhale, bend your knees into your torso again, and roll back to the starting position without moving your head or neck.
Warrior III/Virabhadrasana III
• This position develops proper body posture, stabilizes balance, and strengthens legs, ankles, shoulders, back, and core. • Stand straight. Exhale, step your left foot back into a high lunge position, and keep your right leg straight as much as possible. Meanwhile, lay the midline of your torso on the midline of your left leg, making a straight line. Extend both hands straight in front of you and parallel to the floor. • Hold for 10-30 seconds and breathe deeply. Repeat the same length of time on the other side.
Plow Pose/Halasana
• Plow compresses the throat, which stimulates thyroid gland, upsurges metabolism, and reinforces many areas like the abdominals, glutes, lower back, and hamstrings. • On a yoga mat, lie on your back and bring your legs over your head using your abdominals. Keep both legs stretched and keep your toes on the floor. Support your lower back by holding it while keeping your elbows on the floor. You can release your hands and stretch the arms out behind you on the opposite direction of your legs while clasping your hands. • Pause for 5 minutes and then exit the pose by bringing your legs and hands back while exhaling.
Body & soul Indicators that You Are an Addict
A primary duty of any athlete is to ensure proper exercise technique, correct exercise choice, and a progressive fitness goal under the supervision of experts to professionally fulfill the goal; however, extreme behaviors and overexercising can be a red flag indicating unhealthy behaviors. Examples of this include weight obsessions, anorexia, eating disorders, and excessive exercise. Many athletes aim to pursuit perfection through vigorous exercising even though doing so may trigger illness or injury. Here are deleterious signs you need to adjust your fitness program. 1-You Are Always Sick, Injured, or Depressed Exercise makes you happier as it releases endorphins, improves endurance, enhances physical strength, and relieves stress. However, not being able to continuously exercise can lead exercise addicts to depression. Furthermore, lack of voluntary control like increase in intensity, frequency, and duration beyond the prescribed amount on regular basis can negatively impact your fitness, as it will make you more prone to injuries.
2- You Define Your Happiness by Your Body or Level of Fitness You attempt to measure pleasure through training; your ultimate happiness is being dedicated to exercise and getting fit, while ignoring other means of satisfaction. You mainly devote so much mental energy to plan your next workout as well as ways to share your progress with fans and followers. 3- Your Relationships Suffer If your relationships with family, friends, and community suffer as a result of exercising, then you must set your priorities. You’re regularly cancelling plans with friends or family to workout. You also never take a day off and you’re not sleeping well. 4- You Train Like A Pro, but You Aren’t One Some people workout out every day, all day. Professional athletes go from their weight workout to their flexibility training to their aerobic conditioning all in one day. If you’re trying to be like a pro, but aren’t being paid to be one, then it’s time to take some break. 44 | July 2015
Why should you worry? According to McLean Hospital, “up to 95 percent of the 1 to 3 percent of people with an eating disorder may use a fitness center. The problem with this is that exercising exceptionally puts you at risk of developing a variety of health conditions including: excessive weight loss, undernourishment, menstruation problems in women, excessive fatigue, irritability, frequent injuries, and death (in extreme cases).” How to fix this? Pick complementary workouts. If you double up, take a cardio class plus a strength class, or boot camp followed by gentle yoga or tai chi. Don’t perform two similar workouts at the same time; this can put too much stress on your body. Skip a day or two every week to have some rest. Eat healthy food to fuel your body with energy and essential nutrients. Stop when you’re tired or in pain. Keep in mind that quality is better than quantity training. Many exercise addicts share some characteristics, such as: • Perfectionistic tendencies • High-achieving personality
• Preoccupation with body image • Fear of or obsession with weight gain • Low self-esteem Rate yourself honestly with the following checklist: • You missed important gathering with friends and family events in order to exercise. • You feel depressed and guilty when skipping a workout. • You only feel content when exercising. • You like exercise better than sex, good food, a movie, or general activities. • You work out even if you’re sick, injured, or exhausted. • You exercise more if you get an extra time; hence all leisure time is consumed by training. • Your family and friends told you that you’re too involved in training. • You exercise for long durations on daily basis. • You experience an elevated agitation, fatigue, and tension if you don’t exercise.
If you have checked three or more of these items, you may be turning to an exercise addict. So, you have to speak with a mental health professional or a doctor for help.
The Game Which Major Muscles are Engaged in Rowing Machine Workouts? Do you want to escape your workout regime and monotony? Rowing has gotten immense popularity as a form of effective fitness routine that engages all major muscles in just one workout. You will be surprised of the number of muscles employed during a single rowing workout, which is why rowing machines are great at shredding fats. So instead of spending hours on a stair climber, treadmill, and elliptical, practice this incredible full-body workout. The indoor rower strengthens all major skeletal muscle groups (attached to bones by tendons), as well as the heart, lungs, and circulatory system (smooth muscle such as blood vessels). Here is a list of the major muscles that are engaged in rowing machine workouts.
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2-Midsection Muscles
To prevent lower back pain, your core muscles that surround your midsection contract to stabilize your lumbar or lower spine. The core muscles include rectus abdominis, transverse abdominis, obliques, and erector spinae.
3-Upper Back Muscles
Rowing pulls your arms and shoulders back into the midsection, which reinforces several muscles around your upper back, upper trapezius, and rhomboids located between your shoulder blades. The muscles running down the length of your spine are known as the erector spinae, and they help maintain a better connection between your back and leg muscles.
9-Shoulder Muscles
Shoulder muscles, known as the deltoids stabilize the shoulder joint. The rhomboids and the upper back muscles also improve during rowing.
Tips for abdominal and core muscles when rowing: • You must sit in a good posture when targeting your core muscles during the rowing workout. • Select a higher intensity exercise if you plan on strengthening your core, abdominal muscles, and stamina.
4-Arm Muscles
The upper arm muscles known as the biceps and triceps are also involved during rowing. The biceps bend your elbows and pull the handle of the rower into the midsection. The triceps push the arms forward and away from the body. The anterior deltoids contract along with the coracobrachialis and biceps. The upper arms are rotated by the contracting latissimus dorsi (located beneath your armpits), which is the largest back muscle and is considered as the main source of power in the upper body muscle group.
5-Hip Muscles
The hip muscles located on the front of your hips are called iliopsoas. During rowing, the hip flexors muscles work with the rectus femoris to flex the hip.
6-Hamstring Muscles
During rowing, your hamstring muscles get stronger since these muscles are responsible for the flexibility of your knees. As the knees finish their extension, the hip also extends by the contraction of the gluteus and hamstring muscles.
7-Abdominal Muscles
When rowing, you do hip and trunk flexion, which target the abdominal muscles. You mainly use the abs and oblique muscles at the end of the rowing to buttress these muscles.
8-Cardiac Muscle 1-Leg Muscles
A rowing stroke starts with a powerful leg push called the catch. It forces you to extend your knees and hips using quadriceps, hamstrings, and gluteus maximus (the front and back of your thighs and the back of your hips). The rower’s knees are then bent, arms stretched out, hands gripping the paddle handles, back is upright; all of which contributes in strengthening your leg muscles.
The cardiovascular workout performed using an indoor rower makes the heart (cardiac muscle) gets bigger, which leads to an increase in the blood that pumps each beat. The increased blood volume, due to increased blood plasma and red blood cell volume, builds more efficient skeletal muscles. At the end of a workout, the abdominals stabilize the body while the glutes and quads contract. The biceps and many of the back muscles also contract to help keep the torso in the finish position and to internally rotate the upper arms.
Did you know that?
Rowing is one of the most physically taxing sports that affect some of the major muscles in your body. Rowing has acquired enormous popularity as a form of fitness routine because of its capability to work out the entire body. Rowing is an impressive calorie burning and muscle strengthening exercise. While rowing, it might seem that your upper body is solely important for rowing actions. But the reality is both your upper and lower body muscles are simultaneously in use. The core muscles of your body located in your stomach region, chest, and back are the most important muscles that get in use while rowing. Rowing does not only help you strengthen your back muscles, but also tones and provides strength to your abdominal muscles. Rowing is good for those who suffer from lower back pain, since your abdominal muscles get strengthened; it supports your weight off the back. During rowing, you force your muscles to pull and contract that tightens the core muscles. Thus, your abdominal region gets toned up.
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The Game
Tips to Maximize Your Rowing Machine Workout
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The rowing machine can be menacing, yet it is one of the best cardio exercises since it engages almost all major muscle groups in your body. Rowing also allows a large range of motion and is super low-impact on your joints. You can build strength and endurance if you stick to the following tips.
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• Adjust your machine. Sit on the rowing machine (the seat should slide back and forth) and place your feet into the foot pedals. The heels should be secured against the back of the pedals with the straps tightened over the top of the feet. • Start with about 10 minutes of rowing, and then add time gradually each time you use it. • Don't set the resistance too high; set the resistance low and keep your strokes per minute in the low-medium 20s. • Secure your feet on the pads with the straps tight.
How to Row as a Beginner?
• Bring your knees up and slide to the top of the machine. • Keep the movement controlled. • Push with your legs and avoid hunching forward to avoid back strains and injuries. • Keep a slight bend in the elbows and knees.
General Tips to Refine Your Technique as a Rower:
• Make sure you wear form-fitting clothes. • Choose your workout Depending on the machine you're using, adjust the monitor and choose a workout based on
distance, time, or any custom workouts that have been programmed into the machine. If you're not a rower, start with a manual setting. • Position your body correctly. Start by sitting down and placing your feet on the footpads. Bend your knees slightly, so that your legs form a triangle shape. Lean your hips forward with a straight back. Grab the handles and keep your elbows at your sides, push off with your feet to fully extend your legs. Straighten your arms and bend your knees to return to starting position.
• Choose the right resistance. As a beginner, don’t select a resistance level that is too high for your fitness ability. Start with a lower level and move up as your muscles get used to the workout. Lower resistance can also help you work on maintaining a good position. • Rotate the hands. You should shift between an underhand and overhand grip on the handlebars, to relax your hands. • Interval Training If you want to use the rowing machine effectively, work faster strokes into your routine. For example: • Power 10s: About 10 strokes at a higher intensity, spread out during a longer row. • Accelerations: About 15 strokes where you gradually build your intensity from easy to hard. • Pickups: During a long piece, row the first 20 strokes (or 45 seconds) of each 500m at a higher intensity. • Alternative: Row 20 seconds hard and 1:40 (one minute, 40 seconds) easy. When rowing hard, try a pace that is five seconds faster per 500m.
Note:
There are different ways to measure your workout, so use the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, and your split.
Rowing Workout Tips:
Breathing Techniques:
The Drive • It works your leg and core muscles the most. As your legs straighten, lean back slightly from the hips and pull the handle to your chest. As you continue to push through with your legs, move your upper body to begin to lean back. • Your arms should be the last part of your body to return to the finish position. As your upper body angles back, pull the handle and bend your arms so that the handle ends up touching the front of your chest, just like how you started. • Tip: Having your elbows by your sides will boost your workout. • Tip: You may lean back a bit at the end of the movement, but avoid arching the back.
Note:
The Catch • The rowing motion starts with the 'catch.' To begin, hold the handle in a comfortable grip. Your knees should be bent with the chest close to the thighs, and your back should be straight. It's easy to hunch forward and round the shoulders in this position. • Tip: Don’t attempt to split your knees; this will hinder your performance.
Recovery • The recovery is the reverse of the drive. Move your hands and arms away first, then lean forward from the hips and finally begin to bend your knees. The action is legs-arms on the drive and arms-legs on the recovery.
• Creating a breathing rhythm can enhance your rowing workouts. When rowing at lower intensities, many rowers take one breath per stroke. They add a second, shorter breath as they start rowing harder. The optimal point of when to shift from one to two breaths per stroke depends on your personal preference.
You have to create a breathing pattern and stick to it throughout your row. This supplies regular oxygen to your muscles to function perfectly.
TIP
Secure your feet on the pads with the straps tight enough so that your feet won't move around as you slide.
Timing and Focus • A smooth technique at 25 strokes per minute is much faster than a bad technique at 40 strokes per minute. • Tip: Keep your head ahead on a fix point to maintain a proper posture throughout the workout. • Tip: If you have back problems, talk to your doctor before trying the rowing machine.
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The Game
Rowing Workouts That Will Get You Ripped One way to engage your upper and lower body muscles and boost your cardiovascular conditioning is via rowing machines. Rowing does not merely torch up 13 calories per minute; it can also blast your muscular endurance and reduce the chance of developing injuries, since workouts are not restricted to particular muscles like joints. Instead of hitting the treadmill or lifting weights every visit, try these rowing workouts. Rowing delivers an intense full-body cardio experience, as your lower body part creates power during a rowing stroke and your upper body part maximizes its strength with every stroke. Basically you should drive with your legs, engage your back and core, and then follow through your arms.
If you are not acquainted with how to use the rowing machine, make sure you check the following aspects. 1. Adjust the foot straps where your rest feet either up or down a few pegs. Improper leg position will result into inefficient workout. 2. Check the damper setting; a plastic lever that controls how much air is in the flywheel. Setting the damper to 10 will feel like rowing a hard boat while 0 feels like rowing a sleek. If you are a beginner, adjust the damper setting to 4-6. 3. Understand the monitor, as it will provide you with useful information regarding the intensity of your workout. If you are a beginner, focus on stroke rate and watts. 50 | July 2015
The Warm-Up
It is crucial to warm up your body and prepare it for any workout. Here is a 10-minute warmup to try.
your body is fully upright, as you pull your arms and the handle into your chest. Repeat for two minutes.
Keep your legs straight, body in an upright position, and elbows fairly bent so the handle is dragged fully into your chest. Maintaining straight back and legs, extend your arms to the opposite direction of your body reaching towards your feet, and then bring them to the initial position. Repeat for two minutes.
After you extend your arms and hinge forward from the hips, bend your knees so that your seat would roll halfway towards the flywheel and your arms become past to your feet, grasping the handle. Converse the movement and push with your legs and then lean back and finally pull your arms into your chest. Repeat for two minutes.
Then, repeat the forward slightly at arms. Keep your motion by leaning
same exercise but hinge hips after extending your spine impartial; alter the back from the hips whilst
Now bend your knees entirely so your shins are perpendicular to the ground and your heels lift so slightly. Repeat for four minutes.
Rowing Workout Warm-up
10 min Interval 1 30 sec sprint 30 sec rest Repeat 5 times. 2 min air squats Interval 2 30 sec sprint 30 sec rest Repeat 5 times. Interval 3 30 sec sprint 30 sec rest Repeat 5 times. 2 min air squats. Total Time: 38 minutes
Pyramid Rowing Workout
Leapfrog Rowing Workout
10 min Workout 1 min row 1 min rest 2 min row 2 min rest 3 min row 3 min rest 4 min row 4 min rest 3 min row 3 min rest 2 min row 2 min rest 1 min row 1 min rest Total Time: 42 minutes
10 min easy row Interval 1 1 min sprint (SR 26) 1 min rest 1 min sprint (SR 28) 1 min rest 1 min sprint (SR 26) 1 min rest 1 min sprint (SR 28) 1 min rest 1 min sprint (SR 26) 1 min rest Recovery 2 min rest Total Time: 46 minutes
Warm-up
Warm-up
You can also spice up your workout routine by adding circuits. The following circuit trainings are also useful for improving mobility, strength, and stamina.
Workout 1
Add kettlebell swings and situps to your rowing workout. Rest one minute and repeat 4 rounds. Row for 30 calories 30 Russian kettlebell swings 30 AbMat situpts
Workout 2
Row and then perform pushups. Rest between each session. Row 1,000 meters
20 hand-release pushups Row 750 meters 30 hand-release pushups Row 500 meters 40 hand-release pushups Row 250 meters 50 hand-release pushups
Workout 3
50 air squats 25-calorie row 40 Russian kettlebell swings 20-calorie row 30 situps 15-calorie row 20 pushups 10-calorie row 10 burpees
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The Game
vs.
Treadmill Rowing The rowing machine might not be as popular as the treadmill, but rowing is a great alternative to running. Selecting either the treadmill or rowing machines depends on your personal preference. This article compares the rewards and drawbacks of rowing machines and treadmills.
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Both machines provide a great cardiovascular workout that:
• Strengthens your heart and lungs • Increases bone density • Reduces stress • Enhances your mood • Lowers risk of heart disease and some types of cancer • Increases confidence • Boosts energy level • Improves sleeping conditions • Burns calories • Promotes weight loss
Usage: Through treadmills, you can adjust your running speed. Rowing machines also have adjustable resistance to accommodate to the users’ level of strength.
Lower Body vs. Upper Body
Unlike running, rowing is both lowimpact and non-weight bearing, so it causes less pressure on your joints, hence the risk of injury decreases. Both machines provide a great cardio workout, but the rowing machine works out both your lower and upper body, working on many more muscles including the back, shoulders, calves, hamstrings, quadriceps, glutes, abs, erector spinae, deltoids, biceps, and brachioradialis in the arms.
Treadmill works your lower body only. This includes the hamstrings, quadriceps, glutes, calves, hip flexors, and gluteal muscles. Contracting your abdominal
muscles, maintaining a proper back posture, and moving your arms may maximize health benefits and tone up muscles.
Burning Calories
You will burn calories using a rowing machine, but running on treadmill burns more calories.
Rowing Machine vs. Treadmill for Your Body
Running, whether on a treadmill or a track, is a weightbearing exercise that helps slow mineral loss in legs, hips, and lower spine, but can harm the joints, knees, ankles, and body. Rowing (on a machine or outdoors) is a non-weight bearing exercise that puts small pressure on the joints.
What's the Impact?
Walking on a treadmill is considered a low-impact activity, while running on the treadmill is a high-impact activity. Unlike running, rowing provides a low-impact workout, even when used at a high intensity.
Treadmill Treadmill Advantages:
• Improves the cardiovascular system • Helps in weight loss (moderate running burns 550 calories/hour) • Offers many options including walking, jogging, or running • Features cushioned decks, which are less stressful on joints compared to road running • Most models have pre-set training programs • Tones the body • Easy and simple to use • Offers cardiovascular workout or an aerobic workout
Treadmill Disadvantages: • • • • • •
Less effective for overall fat burning Doesn’t engage big muscle groups Good models can be expensive Takes up a lot of space Can be noisy Doesn't work your upper body
Rowing Machine Rowing Advantages:
• Targets major muscle groups in upper and lower body • Cheap • Doesn’t require much space • Works on your whole body • Improves cardiovascular system • Helps in burning calories (burns up to 850 calories/ hour) • Most models are quieter than treadmills • Doesn’t require power supply
Rowing Disadvantages:
• Some find rowing dull and not motivating • Inexpensive models can be unreliable • The user must have the proper execution at all times to avoid injuries to the lower back July 2015 | 53
The Game
8 Common Rowing Machine Mistakes
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Rowing machines can be dangerous if used in an improper way, causing injuries or some unnecessary pain; however, if used correctly, it can yield outstanding outcomes. Here is a list for the topmost common mistakes to avoid while using the rowing machines.
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Mistake 1: Forgetting to Check the Damper Setting
Any beginner using a Concept II rowing machine may not even know that the damper exists. One of the mistakes in rowing is forgetting to adjust the damper setting; the lever on the right side of the flywheel on a Concept II rower. The lever is labeled 1-10. If the lever is set to a higher setting, there will be more resistance against the pull, and the rowing machine will feel so heavy on the body, that it might fatigue your muscles and cause injuries.
The Fix: Always take the time to
check your damper. Make sure the damper is set exactly where you want it, you may start somewhere between a three and a five for instance if you’re a beginner.
Mistake 2: Rowing with Your Arms Only
Among the most common mistakes in rowing is assuming that it’s all about the arms. You may think that the right way to get a perfect upper body is to only use your arms to row; but in fact this may lead to a severe damage to your arms and shoulders. Put in your mind that rowing is not an arm exercise; it’s a full body workout that concentrates mainly on the legs.
The Fix: Your rowing should
come from pushing your legs while engaging your arms, abs, and back. With each stroke, push directly through the foot panels.
Mistake 3: Mixing Up the Sequence of Movements
Getting out of sync may happen for beginners and even for longtime users, when they neglect the proper order of movements, which eventually place an excessive stress on their upper body. For instance, using the arms at the same time as the legs, or leaning back before your legs have completed pushing, or not bringing your arms back out until after your legs are bent at the catch; all of this will harm your upper body and back.
The Fix: The best thing to do is to remember the accurate order of rowing which is: Push with the legs first, lean your upper body a bit backwards; pull your arms into your chest at the
bottom of your ribcage. Once your hands are pulled into your chest, go through the same order in reverse, and then repeat.
Mistake 4: Hunching Your Back during the Stroke
Bending or curving your back is a bad posture that causes back pain. If you get used to rounding your back at work, your body will do the same on a rower.
The Fix: The first thing you have
The Fix: Establish a rhythm;
the ratio of your stroke should be 1:2 (drive, recovery), expend maximum energy at the beginning of the stroke for 1 second then relax for 2 seconds before taking your next stroke.
Mistake 6: Shooting Your Seat When you merely move your seat and extend your legs but nothing else moves, it will negatively affect your overall power.
to do is to sit straight, then turn on your abdominal muscles or engage your core, keep your shoulders relaxed and down, and keep your spine upright with neutral posture.
The Fix: The handle should move
Mistake 5: Going Too Fast
Mistake 7: You Pull Too Much with Your Torso
If you go so fast out of enthusiasm, you have to slow things down. Just because you’re rowing at 32 strokes per minute doesn't mean you’re producing more power.
at the same time as your seat. Sit in the catch position, with your knees bent, back straight, core tight, and extend your knees half way.
Leaning your torso too far past a 90-degree angle with the floor may trigger back pain. Try to stay close to 90 degrees.
The Fix: Row without strapping
your feet into the machine. Only hinge your torso without your feet breaking contact.
Mistake 8: You Don’t Have a Good Grip
Holding the handle only with the first knuckles of the fingers or holding the handle with an underhand grip is a huge mistake.
The Fix: Your fingers should wrap around the handle. To enhance your grip, try rowing with an overhand grasp and your thumbs on top of the handle.
TIP
Drive straight back – If you were lifted off the seat and landed on the rail, it is because you are pushing up instead of back.
Other Common Rowing Machine Mistakes
• Leaning too far back at the Finish Position. • Leaning too far forward in the Catch Position. • Jerking the handle back with the arms. • Starting the Drive with the low back instead of the legs.
July 2015 | 55
The Game Rowing SPM Available on iPhone
Top Apps for Rowing
Rowing SPMis a free rowing stroke per minute (SPM) counter. You can tap the ‘stroke’ button to let the app calculate the current stroke rate and the average stroke rate, for the last 5 and 10 strokes.The average stroke rate for the whole piece is also shown with the total strokes taken. This app can also be used to calculate the stroke rates of boats from the side of the river.
Rowing Log PRO Available on iPhone
Designed to help you keep track of all your rowing workouts quickly and effortlessly, the app allows you to explore your previous workouts on a graph along with distance, time, place, and top rows.You can also edit your entrieseasily.
Rowing in Motion For Teams Available on iPhone and Android
“Rowing in Motion” For Teams integrates with your organization’s account and helps the athletes and coaches of your team record and review rowing sessions and athletic performances.This app is not intended for individual users and coaches; it is intended for clubs and professional rowing organizations.
Row Keeper Available on iPhone and Android
Designed with Concept2 rowers, it is the world’s best app for tracking rowing workouts. All you have to do isto log your time and distance in meters and watch your stats improve. You can also scroll to see your weekly values, get insight into your progress through charts, and detect your accomplishments.
ErgBuddy Available on iPhone
56 | July 2015
It works with Wahoo key, PM3, and PM4 trackers. ErgBuddy displays performance data from your Concept 2 Indoor Rower. It can also announce your performance data at regular intervals, making it an exceptional training partner for the blind and visual impaired.
Rowing Result Available on iPhone and Android
It allows you to review your rowing results in seconds, making an easy review of results via a two screen view, and the format of the results is standardized across all results!
Rigging for Rowing Available on iPhone and Android It helps you make quick adjustments correctly and get the best out of your rowing experience. It shows you how to measure spread/span, oar length, footboard angle, footstretcher position, oarlock pitch, and oarlock height.
Rowing Basics Available on iPhone and Android
This app is perfect for beginners; it provides them with an ideal reference for learning the fundamentals of rowing. Animation will show you the drive, ratio of the drive and recovery, squaring and feathering blades, and sweep rowing. Play and repeat buttons gives the user opportunity to study the technique at length.There is also section on the equipment, coxswain terms, and animated drills. Terminology can be found on each scene in the info section.
Rowing in Motion – Solo Available on iPhone and Android
“Rowing in Motion” measures and records boat acceleration, speed, and stroke-rate using your device’s GPS and accelerometer for individual rowers and coaches. Live boat acceleration graphs and stroke metrics give you a comprehensive feedback on how efficiently you move your boat forward and where you can advance your rowing technique to row faster.
BoatCoach for Rowing and Erging Available on iPhone and Android
BoatCoach is the number one app for rowing and Concept2 ergometer training. It displays stroke rate, stroke count, distance, speed, time, elapsed time, calories, heart rate, etc. It has built-in graphs, maps, and logbook to store all your workouts. It also supports sweeps, sculls, kayaks, dragon boats, and Concept2 ergometers (versions PM3, PM4 and PM5).
RowCatcher Available on iPhone and Android
RowCatcher is a mobile, web, and cloud solution that allows coaches create and distribute training plans. Athletes use their smartphones during training to record their actual training details including speed, stroke rate, heart rate, distances, times, and attributes about technique and their daily diary entries. RowCatcher keeps both plan and performance data in electronic format at all times and correlating this data automatically thereby to save their time.
Rowmate Available on iPhone
WaterRowerRowmate is a companion app for owners of WaterRower rowing machines. Rowmate features articles for novice and skilled rowers to sharpen their technique. Rowmatefeatures the ability to log, track, and post your latest workouts on Facebook.
The Rowing Fitness Test Available on iPhone and Android
The Rowing Fitness Test app is designed to give gym users and personal trainers a quick and easy measure of aerobic fitness. Rowing ergometers can be seen in most gymnasia and provide a whole body workout requiring the ability to sustain a high aerobic capacity. An incremental maximal oxygen uptake test (VO2max test) provides the best indicator of an individual’s aerobic fitness. VO2max has also been found to be a very strong predictor of 2000-meter rowing performance.This test works when a person incrementally increases their stroke rate until the desired stroke rate cannot be maintained. The stroke rate is controlled by a series of bleeps. These bleeps start slow, but get progressively faster. The rower stops when they cannot maintain the desired stroke rate, and the time at which they stop provides a good indicator of their maximal oxygen uptake (20-50ml/ kg/min).
CoCoach Available on iPhone
CoCoach is a digital logbook that helps coaches manage and track their team. This application allows you to manage your specific practices by submitting your rowers’ absences, selecting from an extensive workout list, and creating your own custom workouts. With CoCoach, you will also be able to manage your boats by name, make, model, size, and weight range. Additionally, you can assign each boat a unique lineup to better track the winning combination. Off the water, CoCoach serves as your personal coaching assistant by keeping your rowers’ personal information such as phone numbers, email addresses, and weight.
July 2015 | 57
Styles & features The Fitness Playground… A Worthwhile Experience
Nirvana Zaher, the Founder of The Fitness Playground
What is your source of inspiration?
People who are driven, dedicated, and proactive throughout their day-to-day life are always a source of inspiration for me. I admire people who set goals and follow through with a systematic plan in order to achieve them. People with a ruthless sense of survival and a zest for life are a breath of fresh air in a world where the system is designed to make us fail. Challenging experiences are important for long-term growth and success. Skimming the surface and never really taking a plunge will keep you mediocre; and nothing is more unattractive than mediocrity. Take small challenges everyday in order to keep you on your toes – learn a new skill, tie your shoelaces while standing on one foot, anything that’s going to make your heart skip a beat! Challenge yourself, challenge people around you, and tackle every difficult situation that comes your way with a sense of light-heartedness, and a play-like, wideeyed bring-it-on attitude. 58 | July 2015
What about the fitness movement in Egypt?
It is clearly evident that the health and fitness “trend” has finally become an epidemic in Egypt. All of a sudden, everyone is a coach, an “athlete”, or something in between. Frankly, it’s about time we get with the program. There are so many incredible new training techniques and fitness tools that go beyond old school approaches. Yes, it’s finally cool to be fit. The most exciting thing about this revolutionary fitness movement throughout country is that it is changing our culture for future generations to come; inspiring people to get off the couch and into “playground”– The Fitness Playground – has never been this easy. It’s great if you work in the fitness industry; now is definitely your time to thrive. However, as a participant, there are several questions you should be asking about the people who are prescribing your
training programs. Like doctors, engineers, and teachers, all fitness practitioners are required to go through training and education before they are allowed to prescribe training programs and coach individuals. Some of the questions you should be asking are: Do your coaches have any kind of theoretical training education in this field? If so, did they receive this extensively sophisticated training over the course of one weekend? One week? Do they have any understanding of anatomy, physiology, and biomechanics? Do they even know what tendons and ligaments are, how they function, and how they affect the elasticity of muscle and movement? If your coaches are, in fact, trained and educated and certified, through which fitness organization did they acquire this training, and consequently their credentials? Ask, ask them about their education background, not just their athletic
background. Some of the best athletes in the world have been the worst coaches. Competing and coaching come from fairly different worlds, believe it or not. It takes discipline to be an athlete; it takes on-going education to be a coach. Make sure your coaches have experienced both worlds. Don’t follow blindly just because they do what they do, and they look good doing it. You only have one body to live in, and it is your duty to make sure that your coaches fully understand the programs they are prescribing. So, now you know which questions you need to ask your coaches. Who are your coaches? Are they educated in the field of health and fitness? Do they have credentials? If so, how in-depth is their theoretical knowledge of this practice, and how good are they at applying it to your training. You would never go to an unlicensed medical practitioner for your health, now would you? The same should apply to your fitness.
Tell us more about El Gouna International Spinning Marathon® and the FITCAMP® events.
FITCAMP consists of personalized body assessments, custom-made meal plans, indoor and outdoor training programs, leisurely movement-based activities, as well as fitness and nutrition education workshops. Educational seminars with interactive Q&A time will focus on providing training and nutrition tips in an effort to empower you with the necessary tools that we hope will guide you on your fitness journey from here on out. Having said that, it is a priority for us to create a realization that fitness has to be fun, consequently, at least an hour a day is dedicated to fun and play through activities such as hiking, stand up paddling, and kayaking, gradually moving towards a greater realization that a healthy life is generated from a humble appreciation for complete freedom and exploration of movement. The weekly training plan includes a combination of cardio-endurance, strength, and high intensity interval training. On day 1 on FITCAMP measurements for fat mass, muscle mass, and basal metabolic rate are taken and one-on-one consultations are scheduled with our FITCAMP Nutritionist in order to have baseline data from which we progress. Daily meal plans that are calorically conscious and yet appetizing are catered throughout the week in order for us to keep track of caloric intake and caloric expenditure. Meals are enjoyed in the company of coaches and FITCAMPERS in an effort to build a team environment that will give FITCAMPERS the support system they need in order to succeed. In addition to the FITCAMP brand name that is now permeating its way through the Egyptian fitness market, The Fitness Playground in collaboration with LAX
Gymnasium and Lounge is also known for the only Spinning Marathon that is organized annually in Egypt. El Gouna International Spinning Marathon® is an event that is held every year in the Red Sea. Spinning enthusiasts from all over the world gather up at the beach for an endorphin-packed extravaganza where Master Instructors and home-grown local talent unite to showcase some of the most exciting Spinning performances of the season. Spinning rides are combined with musical acts on percussions, saxophone, and electric guitar to create a once-in-a-lifetime experience for participants without even stepping off the bike. On April 18th, El Gouna Red Sea made history by organizing the longest Spinning Marathon in the Middle East. This year, over 200 Spinning enthusiasts rode along with 4 Master Instructors and 5 local presenters in an 8-hour Spinning Marathon along the beautiful shores of the Red Sea Riviera. What makes EGI Spinning Marathon exceptional is the variety of entertainment outlets available at the event. Participants rode to music performed by a saxophonist, electric guitarist, percussions, and drums, as well as live performances by professional dancers. As participants and presenters rode together into the sunset, the big finale surprised everyone with a fireworks show as participants and presenters concluded one of the most exciting and entertaining Spinning events organized every year.
What about your role in The Fitness Playground?
The Fitness Playground is a company dedicated to sports and fitness consultancy, performance coaching, and education. The inspiration that gave birth to TFP comes from a humble, childlike curiosity for the limitless range of movements that the human body is capable of performing. Not only that, but in watching and learning from our fourlegged friends who so effortlessly explore the jungles, the forests, and the deserts. We then realize that we are not limited to movements that are small and ordinary, and through this realization we start to move, and consequently, live with a greater sense of freedom, more efficient movement complexities, and a broader state of mind.
my athletic and academic resume in the sports and fitness industry. I studied sport and fitness sciences at a time when it was difficult to establish yourself as a fitness practitioner in this field. It took me a total of 6 years to fulfill a Bachelor of Science in Sports Science from California, a Master of Science in Exercise Physiology from the United Kingdom, and finally a coaching certificate from top-ranked National Strength and Conditioning Association (NSCA) in order to get to where I am today. Nowadays, fitness coaches acquire their certificate in less than 48 hours, in most cases even online. Anybody who has an appreciation for Kinesiology, the study of human movement, will understand why this is a ridiculous system. Educating, empowering, and increasing awareness regarding health and fitness topics from a technical standpoint has been my inspiration over the past 7 years in the Egyptian fitness market. This has not been an easy feat especially as a woman amongst a male-dominant industry, but if there’s one thing I have learned it’s that people will think the world of you if you just pass on a piece of information that they can use for a lifetime to come. I believe in a holistic and integrative approach to fitness. While I specialize in human performance and functional training strategies, I work hard on incorporating principles from yoga, weight lifting, sports conditioning, and fundamental motor development techniques in my programs. Paying special attention to corrective training strategies, my philosophy follows a preventative approach to exercise, ensuring that a) clients who come to me are taught all the basic, fundamental movements before progressing to more advanced techniques and b) any poor movement patterns are caught early in the training program and are rectified before any advanced skills are taught.
Fitness has evolved into a holistic practice, thus integrating concepts from a wide collection of disciplines. Yoga, weightlifting, martial arts, gymnastics, sports, and the moving arts are finally uniting under one ceiling to bring to us a comprehensive training approach that merges mind, body, and soul. TFP promotes this avant-garde philosophy by offering three services catered to people in the health and fitness industry: coaching, consultancy, and fitness education.
What kind of challenges did you face? Egyptians have always been fascinated by
July 2015 | 59
Styles & features
ELFIT’s Primary Qualification Round Sum-Up!
E
ELFIT had an incredible kick-off to its 2015 3rd season this year, so let’s celebrate the success story together! Starting with all of your combined feedback from Season 2 last year, ELFIT decided to bring the heat for Season 3, including greater opportunities for athletes to compete and get their best qualification time, increase participation venues outside of Cairo, as well as increase rewards and participant recognition.
We started off with GUC as our first University Qualification, where students had the opportunity to compete in challenges and qualify for the Main Qualifications Round. Our 6th of October Qualification was the next huge success, having a combination of new and returning athletes competing in individual challenges at Wadi Degla Club on October 1. The Alexandria Qualification was our next event, hosted by MVP Sports Academy, with the largest number of new athletes. Wadi Degla Club in New Cairo hosted our 3rd Qualification; jam-packed with non-stop challenges over a full 2-day weekend. Our Final Qualification was held at Nora’s Style Plaza in Port Said, where we welcomed another massive group of new athletes this year. From Alex Qualification, 15 males and 10 females qualified to the Main Qualification Round. Congratulations goes to the following athletes who placed as the Top 3 Athletes for the females category: 1st place - Mahi Farid, 2nd place Heba Ibrahim, and 3rd place - Lina Ali Beltagy. Congratulations also goes to the following athletes who placed as the Top 3 Athletes for the males category: 1st place - Ahmed Hossam Fayed, 2nd place - Youssef Yasser Zahran, and 3rd place Emad Sedik Mohamed. Our Port Said Qualification Round also qualified 15 males and 5 females to the Main Round. Congratulations goes to the following
athletes who placed as the Top 3 Athletes for the females category: 1st place - Denise Esther, 2nd place - Nihal Salah Eldin, and 3rd place - Sarah Gamal Mohamed. Congratulations also goes to the following athletes who placed as the Top 3 Athletes for the males category: 1st place - Omar Mokhtar, 2nd place - Mohamed Kharboush, and 3rd place - Ben John. The Cairo Qualification Round was a combined qualifier with the largest number of participating athletes, from both Wadi Degla Club in 6th of October and New Cairo. Congratulations goes to the following athletes who placed as the Top 3 Athletes for the females category: 1st place - Mai Ahmed Ibrahim, 2nd place - Jasmin Cakmakci, and 3rd place - Ayah Salah Mahmoud. Congratulations also goes to the following athletes who placed as the Top 3 Athletes for the males category: 1st place - Wessam Mahmoud Atteya, 2nd place - Sherif Nassar, and 3rd place - Amin Mohamed Amin. ELFIT would like to thank Wadi Degla Club, Noras Style Plaza, and MVP Sports Academy, as well as GUC, for hosting ELFIT’s Season 3 Primary Qualifications Round this year. Without their hospitality, support, and venue, this season’s startup would not have been possible! A sporting event is never really complete without the spectators and fans there to support their city’s athletes. It was great seeing them on the field cheering for their
friends and family members who participated as athletes in one or more of our Primary Qualifications Rounds this season. Without a word of a doubt, the people of Alexandria and Port Said brought the most heart to both of those events. They demonstrated an unmatched spirit and positively amazing energy that has not yet been seen at any ELFIT event over the year, cheering for their athletes with renowned vigor and enthusiasm, never leaving them to give-up until they had finished the challenge. The fans made these events truly remarkable with their lively screams of encouragement and ‘never give-up’ vibes, so thank you for adding so much life and spirit to each event! There is much to be said about the athletes who participated in ELFIT’s Season 3 Primary Qualification Rounds this year. Although the last 2 years housed a large portion of returning ELFIT athletes along with many participants already athletes of some kind, either cross fitters, gym-goers, aerobics participants, etc., EFLIT was pleased to welcome the largest number of participants with little or no athletic background this Season. ELFIT’s main goal since it began 3 years ago, was to encourage healthier living and a better way of life through fitness, and we were thrilled to bits to have such an enormous number of new athletes join this season to do just that - better themselves through health and fitness. Although some of this season’s participants may not have been very athletic or just wanted to give it a try for the first time to see where their fitness levels stood, they came out with their best effort and outstanding determination and perseverance to give their very best in competition this year, and did they ever bring their A-game! It was an absolutely phenomenal experience for us to watch these athletes challenge the status quo, as well as their own personal bests, to prove to themselves that they could come out victoriously as athletes. There were moments where some athletes were about to quit, but thanks to their cheering fans, and their own inner motivation to persevere to the end, they did not give-up and each and every participant came out a true champion. There were many athletes who told us that they knew they would never make it to the Main Qualification Round, but they participated nevertheless because they wanted to experience what ELFIT was all about. They told us afterwards how much they loved
the feeling and adrenaline rush of pushing their bodies to the max, and the enlightenment that came with discovering just what their bodies are capable of doing, which was so much more than they could have ever imagine. Some athletes over the age of 35 joined in the Primary Qualifications Round, even though they could have joined in the Masters category, because they didn’t want to miss out on the competition, even though the Main Qualification Round isn’t until September. For the 1st time in ELFIT history, we also allowed less than 16 years of age athletes to compete, coinciding with their parent’s waiver signatures. The youngest athlete ever to have competed in ELFIT history was a 14yr old, who has actually now qualified to the Main Qualifications Round. From all of us on the ELFIT Team, thanks to each an every athlete who came to participate in the Primary Qualification Rounds this season, without your incredible spirit and endeavor for success, we could not have made this as successful as it was. The ELFIT Team of organizers, judges, and volunteers continue to grow every year, with more and more people excited to join our incredible Team of individuals all working together towards a unified goal to enhance the Egyptian community through health and fitness. They continue to pour countless hours and hours of hard work, effort, and enthusiasm into making ELFIT’s Season 3 such a renowned success and historical fitness event across Egypt. Their dedication to provide the best fitness experience for athletes and fans is more than any organization could ask for. ELFIT’s Primary Qualifications Round success is a large part thanks to them! So what’s next for this gigantic ELFIT Family? Along with all of the qualified athletes moving on to the Main Qualifications Round, we are looking forward to welcoming all of the inspirational friends, families, and fans to the Main Qualifications Round that will be taking place in September 2015. Stand by for further details on all of the athletic events that will be available to all people attending ELFIT in September, upcoming soon! Read all about this season’s success stories, photo collections, videos, and upcoming event details at www.elfiteg.com.
July 2015 | 61
Styles & features
Cheerobics®
First Instructor Training in Egypt
Samira Khalil, Cheerobics® Master Trainer and Regional Representative in the Middle East, has just released the first instructor training in May 2015. In few weeks, Cheerobics® classes will spread around the town! “The Cheerobics® Instructor program allows instructors get to teach children and adults of all ages to fall in love with cheerleading while they exercise and shake their pompoms to the latest party tunes - using authentic cheerleading. It was created by Jessica Zoo, coach of BCA Grand National Champions Zoo Fever Cheerleaders.” Cheerobics® is the unique fitness program that combines aerobics and cheerleading techniques, with the fun of pompoms! Not designed as a regular “cheerleading” class, Cheerobics® is designed to improve your fitness while having lots of fun. 62 | July 2015
Cheerobics® is aimed at all fitness and skill levels, as well as all age groups so everyone is welcome to join!
shaking, Cheerobics® class is aimed at improving your cardiovascular fitness, muscle endurance, strength, and motor skills.
Cheerobics® is not just about waving pompoms (even though let’s face it, that’s the best part!). The aim of the class is to teach you how to become a cheerleader, and all the while you’re having fun and getting into great shape. You will be surprised at how much your body will be working.
Who can join a Cheerobics® Class?
The routine and the exercises are designed for you to remember the steps easily whether you’re a beginner or a pro, and have been developed to maximize the workout potential through fat-burning aerobics workout while toning your muscles. All this, while shaking pompoms and grooving to the latest party tunes!
We are thrilled to announce that Cheerobics® will be available around Cairo!
Besides having lots of fun with the poms
• Anyone who always wanted to take part in cheerleading, but never had the opportunity. • Anyone who wants to improve their fitness. • Anyone who wants to have some FUN while burning calories!
For more info check out:
www.Cheerobics.net www.facebook.com/Cheerobicsegypt Instagram: Cheerobicsegypt
F T Facts
Muscle glycogen is about 3 parts water to 1 part glucose. This can add water weight at the beginning of a strength training program.
You don’t need to do curls to get good biceps. Heavy rowing movements are excellent arm builders.
Cooking your food can both lower some nutrient content and make some more bio-available.
Consistency and patience are keys to long term successful weight loss.
Eating at night does not make you fat, overeating does.
Workout intensity is positively correlated with the degree of EPOC – the after burn effect. Boost your intensity if you want to burn more fats.
It takes about a 3500 calorie deficit to lose 1 pound.
For every pound of muscle gained, the body burns 50 extra calories every day. July 2015 | 63
Styles & features
ADIDAS AKTIV T-SHIRT
Shop Rowing Footwear & Apparel NIKE METCON TRAINING SHOES
ADISTAR WOOL PRIMEKNIT TEE
NIKE PRO 6’ COOL SHORTS NIKE FREE TRAINER 5.0 V6 TRAINING SHOES
ADIDAS RESPONSE SHORTS
64 | July 2015
ADIDAS RESPONSE LONG TIGHTS
ADIDAS RESPONSE TEE SHIRT
ORLEBAR BROWN WHIPPET WOVEN BOARDSHORTS
BODYISM RUBY STRETCH SPORTS BRA
SHOCK ABSORBER ULTIMATE RUN SPORTS BRA
NIKE FREE TR FLYKNIT MESH SNEAKERS FRENDS LAYLA LEATHER AND ROSE GOLD HEADPHONES LUCAS HUGH CLASSIC STRETCH TANK
NILE AIR MAX LEATHER SNEAKERS
NIKE FREE 5.0 MESH SNEAKERS
ADIDAS ORIGINALS HAWAII PRINTED LEGGINGS
LIVE THE PROCESS Stretchbodysuit
BODYISM SOPHIA PERFORATED STRETCH TANK
LIVE THE PROCESS LEGGINGS
July 2015 | 65
Shop Rowing Machines
Sunny Health and Fitness Rowing Machine EGP 840
Stamina InMotion Rower, Silver EGP 1,300
AVARI Stamina EASY GLIDE ROWER Rowing Machine glider with Adjustable Resistance EGP 1,500
Velocity Exercise Magnetic Rower EGP 6,100 Kettler Favorit Rowing Machine EGP 3,050 66 | July 2015
Styles & Features
PORTABLE GADGETS YOU WANT Bluetooth Ring
OCZ’s New Solid State Drives
The OCZ 6000 Series takes advantage of the latest in interface specifications, boasting 16-channel NAND, third generation PCIe x4, and NVMe support. They also have higher than average read and write speeds, topping out at 2900 MB/s sequential read and 1900 MB/s sequential write. Included in the release are two families of drives, both in the 2.5″ form factor. The base 6000 Series is designed for read-intensive applications, like video streaming or storing data records. The 6300 Series is designed for mixed use, like web servers, cloud computing, or data processing. It’s built for up to three drive writes per day over the course of five years, but boasts a slightly lower IOPS and sequential write bandwidth than the 6000. Both the 6000 and 6300 Series drives will be available in one, two, and four terabyte physical capacities, but are all loaded with the IDEMA. Advanced Formatting, so their usable capacities are 800, 1600, and 3200GB respectively. Available at amazon.com, for EGP 13 per GB.
This ring fits onto your finger and uses an array of accelerometers to detect movements you make with your hand. Then, after connecting the Ring to another device via Bluetooth, gestures like pointing, swiping, and drawing shapes or letters in the air can be used. Taking photos, controlling your phone’s music player, posting a tweet, turning on your TV, it’s all at your fingertips with this ring. The device pairs with any device that supports Bluetooth 4.0, and the accompanying smartphone app allows you to create and configure your own custom gestures. Available at amazon. com, for EGP 2,000.
Sony Smartwatch 3 Sony ‘s new Smartwatch 3 operates on Google’s Android Wear platform, to a stainless steel model, making it stylistically one of the most watchlike devices yet. The new band has a sharp and amazing look. It tracks your steps, calories, and workouts. Available at amazon. com, for EGP 2,290. 68 | July 2015
Xiaomi Mi Band
The Mi Band has a thermoplastic elastomer band, which comes in several bright colors. The Mi Band has a core unit that a band holds securely in place. It’s made of plastic and aluminum, and has an IP67 water resistant rating. It’s smooth to the touch, and hides three LED indicator lights, to provide feedback on your progress towards your goal. The Mi Band is designed to be worn all the time, so it can track activity and sleep. The band syncs with a Xiaomiproduced app using Bluetooth Low Energy, which is available for both Android and iOS. You can only set a daily step goal, and the band will work out for itself if you’re walking, running, or doing some strenuous exercise. The same for sleep tracking, the band automatically recognizes when you go to sleep and when you wake up, and it has a smart alarm that will wake you up only during the former stage, within 30 minutes of your target time. Available at amazon.com, for EGP 115.
TO HAVE IN 2015 Polaroid Zip printer
The Polaroid Zip printer is an inexpensive pocketable wireless photo printer that turns your smartphone pictures into full-color 2x3-inch prints. Simple to set up and use, it doesn’t require any consumables beyond Polaroid’s Zink paper, the Polaroid Zip is a great little accessory for freeing your photos from your smartphone, and it’s a photo printer; the Zip mobile printer connects to your iOS or Android device via Bluetooth and, using a free app, turns photos from your phone or tablet into small, 2x3-inch borderless prints. The only button is for power and the only port is Micro-USB for charging. The battery is built-in and lasts for about 25 prints. The prints come out dry and smudge-proof because there’s no ink involved. Available at amazon.com, for EGP 992.
Amazon’s New Paperwhite
Amazon is the king of ebook readers, and its new Kindle Paperwhite is amazing. The new Paperwhite has a higher-resolution screen, a new eyefriendly font, and comes with or without cellular data and ads. The device is the same as the old Paperwhite with its 6-inch, glare-free screen, but the new model has twice as many pixels as the previous version and features laser quality text. The 300 pixel-per-inch density makes the text easier to read. Amazon also introduced a new font called Bookerly, and a new typesetting engine makes the new font scale better when you enlarge the text of your ebook. The Wi-Fi-only Paperwhite is slightly lighter, while the 3G-equipped version is a touch heavier. The new Paperwhite’s battery lasts about a month on a charge. Available at amazon.com, for EGP 1,600.
Being Mood Tracker
Zensorium’s new tracker monitors your mood by considering your heart rate, blood pressure, activity, sleep, and stress. Like most fitness trackers, it will tell you how many calories you’ve burned, but it approaches selfmonitoring not as a way to lose weight, but a way to be happier. Being Mood Tracker promotes mindful living by mapping your mood into four zones (distress, excited, normal, calm), and differentiating between good and bad stress by looking at heart rate variability, as bad stress will trigger suggestions for breathing exercises to help you calm down for instance. Available at amazon. com, for EGP 1,525.
Glowing Smart Water Bottle ‘HidrateMe’
It makes sure you stay hydrated all day long, as it helps with weight loss, skin complexion, and fills you up. HidrateMe is a connected water bottle that comes with a sensor stick to automatically track how much water you drink throughout the day. It is a 24-ounce (710 ml) reusable water bottle made from BPA-free Tritan plastic. It’s dishwasher safe and comes with a leak-proof cap. HidrateMe keeps you on track with your water consumption through a free companion app for iOS and Android that lets you know how close you are to reaching your goal. The bottle also glows when you need to drink more, and you don’t have to recharge it. The battery lasts for over a year. The HidrateMe bottle is available in five colors: iceberg white, bamboo green, ocean teal, crystal pink, and obsidian black. Available at amazon.com, for EGP 2,500. July 2015 | 69
Meet The Dr. Puja Gandhi Nutrition Consultant Dr. Pankaj Kaw Consultant, Orthopaedics and Sports Medicine, Thomas Jefferson University, USA
Why do I feel suffocated after running for long?
You might be suffering from what is known as a chronic medial shin syndrome. This condition is frequently seen in runners and mostly they complain of pain over the medial shin area when they’re running. The pain typically stops post to running. The treatment for this condition is proper stretching and strengthening exercises prior to running. Please also do what is known as a “relative rest”, which means that the mileage has to be decreased by almost 50 percent till the time the symptoms resolve. If the pain continues despite the relative rest, I would advise that MRI of the shin be done to rule out a stress fracture of the tibia bone.
What diet should I take to increase the hemoglobin?
Diet is of the utmost importance in the treatment of anemia. Refined foods like white bread, polished rice, sugar, and desserts rob the body of the much-needed iron. Iron should always be taken in its natural organic form in food, as the use of inorganic iron can prove hazardous. Intake of inorganic iron may cause destruction of protective vitamins and unsaturated fatty acids, serious liver damage, miscarriage during pregnancy, and delayed or premature births. Suggestions to prevent or treat iron deficiency include: • Meat, poultry, and fish are important sources of iron in the daily diet. Other sources include dark green leafy vegetables, dried beans, lentils, chickpeas, soybeans, eggs, nuts, and iron fortified cereals. Milk and
Ms. Neeta Garg Counselor, Psychotherapist, and Wellness Expert, Pune
Do I need high intensity training to burn fat?
As a general rule, in order to mobilize fat stores as the primary source of energy, medium intensity aerobic workouts over periods of 15-50 minutes work well. The warm up period is important to soft-start the body into action and not to deplete the carbohydrate stores necessary for a full force energy store, required in the beginning of your workout. The weight loss programs for beginners tend to be different for those with more practice in training. Beginners tend to benefit from the above-mentioned workout. Reaching a plateau after achieving moderate fitness levels will require you to bring in interval or versa training and other options to kick-start the body out of complacency. This is a specialized program best done under supervision to cut the risk of injury and damage. 70 | July 2015
other dairy products are extremely low in iron and may interfere with iron balance. • Vitamin C helps the body to absorb more iron, so make sure you eat plenty of raw fruits and vegetables. Consuming foods rich in vitamin C such as oranges, mandarins, berries, mangoes, and tomatoes with ironrich foods enhances the absorption of iron. Some foods are naturally rich in both iron and vitamin C such as broccoli, dark green leafy vegetables, bananas, apples, and strawberries. • Vitamin B-12 is a must for preventing or curing anemia. This vitamin is usually found in animal protein and especially in organic meats like kidney and liver. Other good sources include milk, eggs, and cheese.
E PERTS Dr. Hansa Kanuga Consultant Physiotherapist
What are exercises for weight loss and knee pain?
Dr. Hansa Kanuga Consultant Physiotherapist
Why have I gained so much weight during pregnancy? You should have taken care from the beginning. Right now, it is hard to evaluate your weight gain as you begin to retain fluid at the end of your pregnancy. It is not advisable to lose weight at this stage, as the burning of fat stores during pregnancy could cause your body to release certain substances such as ketones that could harm your baby. You only need 200-300 extra calories for your baby. Avoid fried foods and chips and cut down on salt and sugar. Avoid foods that contain nitrites (which are added to fish and meat). No matter how much you gain weight, it is essential to take all the vitamins and minerals prescribed by your doctor. Take a walk twice a day. You will have to make an extra effort to lose the extra weight around you after you have delivered the baby. Start from the first day itself after delivery whether you have had a normal delivery or C-section.
Your ideal weight if you are a small frame should be 110 pounds, medium frame 125 pounds, and a large frame 135 pounds. Your pain travelling down your calves may not be only due to knee pain. You could be having low back problems. Make sure you wear a pair of good sports shoes for walking. Always do some warm-up and cool-down exercises before and after any aerobic exercise or sport that you choose. Try the following knee exercises till you get your weight under control. Losing weight itself will reduce your knee pain. Sit with your legs stretched out. Press your knee down. Hold for 5 counts and then relax. You can do this exercise while standing too. You should be able to do this exercise at least 7 to 8 times for 25 counts each. Sit on the edge of a bed, table or desk that is stable and high enough for your leg to swing freely without interference from the floor. Lift one foot slowly until your leg is as straight as you can get it, then bring it back slowly to the starting position. You can even tie a 2 Kg weight at your ankle, gradually building it up to 5 Kg.
Ms. Madhavi Shah Diet Consultant
Is fasting a good way of detoxifying the body?
In order to detoxify your body you need to eat a lot of raw vegetables, fruits, sprouts, vegetable and/or fruit juices. In your fast have raw salads, few almonds, lots of fruits especially those having high water content. Drink lot of water to help in detoxification. Totally avoid outside food, fried foods, refined flours, excess salt and sugar, cold drinks, etc. Daily have a juice with coriander + mint + tomato – it’s a blood cleanser. Chew your food well. Also, avoid talking while eating. Go for regular brisk walking. Chew a small piece of ginger after meals to avoid indigestion. Do not follow any fasting or a detox program. Do it under supervision.
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Success story Meet Nour Eldin Mohamed
5th Place Winner in World Rowing Championship Going back to the beginning, how did you first get involved in rowing? It all started in 2002, when I went to watch my relative during his rowing training and fell immediately in love with what he was doing. I felt so determined to join the rowing team, emerge in this arena, and thrive to reach beyond my comfort zone till I became part of Egypt’s rowing national team and successively have been qualified to a number of national and International tournaments, amongst was the Summer Olympic that took place in London in 2012.
What kind of challenges did you face?
Back when I was 13, I recall waking up ludicrously at 4:30 a.m. just to be at the club half an hour later and doing so along with my school’s schedule and studies’ obligations. On many occasions, I participated in championships and had exams simultaneously. I was resolute in my early years to utterly ensure gritty performance and purposeful stride towards fulfilling my dream. And every time I attained a target, I got enthused to train harder and dream bigger.
Tell us more about your passion for rowing?
Unlike many types of sports, rowing is a fun, beneficial, and a charismatic game that engages your entire body. It doesn’t entail gym memberships or special training routines to build up muscles in certain areas. My main focus is to row efficiently within my ability, focus on rowing at higher cadence and at race pace, and build up my athletic threshold and aerobic base. I am wholly fervent and fond of rowing and I have been practicing it for almost 15 years.
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What about your role in international and local championships for rowing?
From 2003 to 2006, I won the first place in the national contests for rowing under 16 years. Subsequently, I flew to Italy to partake in the International Championship under the age of 18 for the first time, where I won the fourth place. I remember that it was the beginning of an international season for all rowing teams. I also participated in the World Championship for Rowing under the age of 18, which was held in Holland. I earned the tenth place.
Tell us your latest accomplishments in rowing championships.
As you move from the junior stage to the next level, the competition gets harder since you compete with older and more experienced rowers. This challenge necessitates an upshift in performance and an elevation in your training routine. Consequently, I took the first place twice; once in the African Championships and another one in the African qualifications for the Summer Olympics in London. The latter participation was my first Olympic participation, where I
won the 19th place. In 2013, I took the third place in the single boat in the Mediterranean Sea; it was the first medal for Rowing in this sort of championship. In May 2015, I obtained the fifth place in the World Cup finals for rowing, held in Slovenia.
Is there a difference between the local and international championships?
The International championships are more interesting and inspiring; an exceptional atmosphere and a distinctive way of organization and preparation. It also consents an exclusive opportunity to meet new people with similar interests and different cultural backgrounds.
What advice would you give for beginners?
Rowing requires patience, fortitude, and hard work more than any kind of sport. It would definitely be tough in the beginning, as it necessitates commitment, consistency, and willpower. So, try to be patient enough to reach the highest levels of success in this sport.
Could you tell us more about your training routine?
I train two times per day, ranging from two to three hours. I use an ergometer, which is a good alternative to rowing on the water. This machine provides a meticulous calculation for the average distance and kilos; however, it requires more effort since it is more difficult to train on. I also use some weights to work on my muscles during my trainings.
Do you have what it takes to win the next competition?
Yes, I am currently preparing for the World Rowing Championship that will take place in Lake Aiguebelette in France in August 2015.
Tell us about the most memorable moment?
I participated in the Mediterranean champion few years ago while suffering from a severe pain due to an injury, and many people encouraged me to win the competition and to do beyond my limits. I successfully took the third place.
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UPCOMING EVENTS 4-BIKE BIG EVENT CYCLING AND TOUR July 10th
Intermediate and skilled cyclists are invited to an exceptional ride during Ramadan at Al Moez Street; the perfect venue for enjoying Ramadan’s atmosphere. Enthusiasts will take a tour in Al Moez Street to enjoy the hustle and bustle of oriental atmosphere, indulge in several culinary delights, and attend a party by the end of the day. It will be a day full of pictures and joyful moments. For more information and reservation, you may contact: 01019259395
THE ROOFIT-THE ULTIMATE FITNESS VENUE July 3rd – July 10th
Eight Fitness Club is opening its rooftop area for outdoor training and crossfitting! The rooftop is called THE ROOFit and it is where the Ramadan fitness league will happen. The tournament will have crossfitter and outdoor training teams competing at the ROOFiT! The Ramadan Fitness League will include: 8 teams, 3 winners, and 8000 L.E. prizes! For more information and reservation, you may contact: eightfitnessclub@gmail.com 01098888025
RAMADAN FOOTBALL TOURNAMENT IN MAADI July 7th - July 17th
For the first time, a tournament will take place in Zahraa El Maadi at “Bashayer”. There will be 8 teams participating; each with a minimum of 5 players and a maximum of 8 players. Each team will play 3 matches in the first stage. Highest 2 teams from each group will qualify to semi-final. Winning teams will play for the final match. The winning team will be entitled the best team in Maadi. There will be awards for the best player, team, and goalkeeper. Hurry up and apply for your team! For more information and reservation, you may contact: Eyad Khaled: 01112728878
PASSION SALSA PRACTICA July 19th
An entertaining day full of music, Salsa and Latin Practica, will take place at Passion Dance Academy right after Ramadan. Waiting to see you all there! For more information and reservation, you may contact: 01009170090 - 01287087781
UPCOMING EVENTS DOOS GANZEER BY BIKE ZONE July 23rd
Bike Zone Egypt presents the biggest Cycling Festival in Egypt ‘#DOOS_GANZEER’ held in The District, Egypt. The event hosts some wellbeing activities, guidelines for cycling, bike exhibition, music, anti-smoking campaign, parkour, and cycling competitions. Don’t miss it! We promise to transform your perception on the bike, and to deliver the ultimate suspense and exciting experience of your life. For more information and reservation, you may contact: 01129969619
ALIGN - LADIES ONLY CLASSES WITH CHI MASTER OLFAT ELTOHAMY July 6th - July 26th
ALIGN classes held by Shanti Yoga are designed for women to empower energy, build strength, increase and align spiritual, mental, and physical energies. All this based on the best practices of energy sciences and the empowerment techniques used in Qigong, Tai Chi, Aikido, Kalari Payyatu, Hatha Yoga, and Raja Yoga. The classes include breathing, meditating, grounding, and stabilizing, to develop and build physical as well as inner strength. Join us every Monday. For more information and reservation, you may contact: 01125010509 www.facebook.com/ShantiYogaCairo
Incan Dreams & Machu Picchu with Omar Samra July 16th – July 24th
Join our Chief Guanabana Omar Samra, having just completed the Explorer’s Grand Slam, on a great journey to Peru! Visit the awe-inspiring highlands then go mountain biking down through lush green landscapes; ultimately arriving at the Peruvian jungle. You’ll capture one of the most amazing sights in the world, sunrise over the infamous Machu Picchu. You also get to experience the adrenaline rush as you go white water rafting on the Vilcanota River with captivating scenery and mountains around you and explore Cusco with its fusion of pre-colonial architecture and ancient Incan facades! For more information and reservation, you may contact: getmeonaplane@wildguanabana.com
YALLAYOGA STUDENT SUMMER CAMP July 5th- July 16th Yoga will help you become more aware of your negative thinking patterns and give you the confidence you need to make big decisions. In this program, you will build self-confidence, cultivate self-acceptance, discover the unique aspects in your self, and mobilize your talents to make a difference in the world. For more information and reservation, you may contact: 01222299506
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THE FITTERS Discover the Fun Side of Fitness with Stallions‌ Whoever has trained with Stallions knows that fitness camps are an integral part of their fitness program. On June 11th, Stallions offered its members an active weekend getaway in Matarma Bay, Ras Sudr, to unwind from the stressful life of Cairo and kick- start healthy training and eating habits before Ramadan. The camp was filled with fitness activities ranging from high performance training sessions, wakeboarding, kitesurfing, and competitions; to challenge guests and provide them with an active and healthy weekend stay.
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THE FITTERS Crossfit MonkeyBars Opening Event The 6th of June, 2015 is when the story began, a team of passionate “Crossfitaholics” have started their mission to serve the fitness community, introduce Crossfit, and help spread the wellness awareness in Egypt. Sponsored by The Fitness Magazine and Three Wise Monkeys, the event embraced children and middle-aged Crossfitters, yoga seekers and Mountain View residents. Bootcamp Monkeys, Team WOD sessions, Crossfit Kids, Yoga, and Pilate’s sessions were very successful and promising. Our social hub at the valley played a big role in creating a dazzling environment and entertaining program for everyone. And that was only the start for a very long and hopefully a successful journey.
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THE FITTERS Train For Aim Celebrates the First Ironman Triathlon Success
On Saturday June 13th, Train For Aim held a press conference to celebrate its first Ironman achievement. The event took place at Le Pacha in Zamalek and was attended by the triathlon team itself, various media outlets, major corporate sponsors, friends, and family. The event celebrated the successful conclusion of the Barcelona Ironman 70.3 race held in Calella, Spain. Train For Aim was awarded the prestigious TriClubs Division I award for being the highest performing triathlon club at the race and the first time an Egyptian team wins.
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THE FITTERS
Transforma Battle Camp is on Fire ‘Transforma’ Fitness Company managed for the first time in Egypt to introduce the long waited “The Battle” camp that took place in Dahab for three consecutive days. “The Battle” camp is a revolutionary brand new idea that mastered the combination between fitness workouts, mind games, teamwork activities, fun competitions, and above all the agility to conquer the campers’ daily life routine. They efficiently created a tailor made flawless program that proved its success by all means. They were able to tackle all soul, body, and mind together with extreme fun and entertainment. An exciting 3-day program with four main stops, including a “Mini-Marathon”, “Treasure Hunt”, and “Fitness Maze” games.
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