October's issue

October 2015

Fitness MAGAZINE

Check Our Ultimate Guide to Water Sports!

Diving, kitesurfing, parasailing, windsurfing, and more!

What You Didn’t Know About Fat Loss Diets

Cardio Kickboxing Workout to Burn Fat at Home Is Your Mind Holding Back Your Training?

Exercises to Prevent Wrist Injury

Foods to Fight Against Aging

7

Exercises to Build up Your

Balance

Opening soon

at the Courtyard Maadi

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

Zamalek Heliopolis Maadi New Cairo Mall of Arabia

Contents October 2015

Nutrition

20 The Best Fat Loss Diets 25 The Rewarding Benefits of Flaxseed 26 5 Muscle Building Milk Alternatives 27 Quick and Easy Sesame-Orange Shrimp Recipe 28 Artificial Sweeteners in a Nutshell 29 The Health Benefits of Coconut Oil 30 7 Reasons Your Diet Will Fail 32 12 Foods to Fight Against Aging

8

7 – Day Boot Camp Workout

Fitness 8 7 - Day Bootcamp Workout 10 Cardio Kickboxing Workout to Burn Fat at Home 14 12 Ways to Build Ankle Strength for top Performance 2 | October 2015

15 What You Should Know About Core Training 16 7 Exercises to Build up Your Balance 17 Build Strength with Pyramid Training 18 How to Train for Bar Muscle Up

14

12 Ways to Build Ankle Strength for Top Performance

The Fitness Magazine Team 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 Manger: Jasmin çakmakçı 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

The fitness Magazine Thefitnessmagazine www.thefitnessmagazineeg.com

44

Kitesurfing

Body & soul 34 Are You Really Happy?

36 9 Magnificent Ways the Aquarian Yoga Teacher Training Will Transform Your Life 38 8 Exercises to Prevent Wrist Injury 40 6 Essential Tricks for Staying Cool during Outdoor Summer Workouts 41 Is Your Mind Holding Back Your Training?

The game

42 Diving 44 Kitesurfing 46 Parasailing

STYLEs & FEATURES

50 Egypt Fitness Fest Provides The Ultimate Fun Fitness Experience 54 Shop Water Sports Footwear & Apparel 56 Portable Gadgets You Want to Have in 2015

SUCCESS STORY

48

Water Skiing

60 Meet The Young Kiteboarding Athlete Karim Shawky

47 Flyboarding 48 Water skiing 49 Windsurfing

In every issue 52 58 62 64

Fit Facts Meet the Experts Upcoming Events The Fitters October 2015 | 3

Contributors 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

Dr. Marco Joseph

A Certified Physical Therapist at The Physio

He holds a BA in physiotherapy from MUST University. Upon graduation, he joined the clinics of two of Egypt’s top renowned physiotherapists, one of which works directly with the national football team, which contributed to his experience in sports injuries. Excelling in his work in sports injuries, he opened in his clinic, The Physio, at Gezira Club in 2013. The clinic works with all the club’s team and different level athletes from a multitude of sports including handball, swimming, triathlon, and soccer.

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.

4 | October 2015

Shereen Elbaz

Instructor

Graduated in 2008 from the American University in Cairo with a BA in Political Science and another one in Modern World History. She has always had a passion for teaching because for her, it feels like she is making a difference every day. Therefore, she decided to make use of it by becoming an English and History teacher. Shereen has always been a fitness enthusiast, and in 2014, she decided to combine both her passion for teaching and enthusiasm for fitness by becoming a UGI fitness, pole fitness, Jumping fitness, licensed zumba fitness, and Peak Pilates instructor.

Rowana Badry

BeFit Coach Certified Fitness Trainer, ISSA Certified Fitness Nutritionist, SFN CrossFit L1 Trainer

Earned Masters Degree in Education and currently works as an elementary school teacher, Rowana’s passion for fitness is incomparable. She comes from an extensive athletic background as an exprofessional basketball player. Nutrition is her way of life and being fit is her lifestyle.

Email: rowanabadry@live.com Instagram: @rowana_badry Facebook: Rowana Badry

Jasmin Çakmakçı

Trainer and Project Manager at The Fitness Magazine Trainer at Eight Fitness Club and Go Gym Certified Zumba instructor Fitness and Lifestyle Blogger ACTION CPT (in progress)

After years of training in a variety of fields, Jasmin was able to expand her knowledge in the fitness world based on her first hand experiences and experiments, constant search for fact based readings, and her ability to follow instructions only after knowing the reason behind it. She believes that basics and permanent lifestyle changes are the keys to healthy and balanced life.

Instagram: ysemins Blog: yseminswrold.wordpress.com Email: ysemin.cakmakci@gmail.com

Victoria Haig

BSc and Fitness Nutritionist Specialist from the National Association of Sports Medicine USA

10 years in the Health & Fitness Industry as a Nutritionist in Madrid, Beijing, and now at CrossFit Stars Cairo.

Victoria has created Healthy Meal Advisor (a healthy lifestyle ecosystem) to show people how healthy nutrient dense food can be tasty, how their plates should look, and which foods in which proportions they should eat. Victoria practices ‘aware’ eating helping to educate the client: ‘everything we eat is either feeding disease or fighting it’ – encouraging the client to make their healthy eating a lifestyle not a diet. Victoria is also a mother and fitness junkie with several NASM certs.

“Shifting your mindset to shift your weight.”

Dr. Omar Mamdouh

Pharmacist, Nutrition Specialist at Gold’s Gym Heliopolis

Earned Bachelor of Pharmaceutical Science and a Diploma in Clinical Pharmacotherapy. Precision Nutrition Level 1 (Pn L1). Specialist in Fitness Nutrition from International Sports Sciences Association (ISSA). Sports Nutrition from American Sports and Fitness Association (ASFA). CPR/AED from American Health Association (AHA). Certified Presenter and Trainer from Institute of Leadership and Management (ILM), UK at Logic Training and HR Development, where he held presentations about Goal settings and Self-motivation.

Email: omar.mamdouh.nutrition@gmail.com Instagram:Omar_Mamdouh_ 6 | October 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.

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

Sara Taha

Founder and Head Coach at My Fitness Scout+ Nike Brand Ambassador, N+TC Trainer

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 postnatal Nutrition Future Fit Training, Strength and Conditioning Reformer Level 1 Workshop completion-Pilates 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

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.

Facebook: Dalia El-Amry

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

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 October 2015 | 7

Fitness

7 – Day Boot Camp Workout By: Lina Lotayef

8 | October 2015

We all get those days where we just can’t get up, go to the gym, and start our daily workout. If you’re new to exercise or simply just bored and in need of something new, try this high intensity 7-day boot camp workout plan to change things up, get you motivated and energized to return back to a regular routine.

The Plan: The essence of this week is to try to push yourself beyond your usual limits, mix it up using various forms of exercise, and rejuvenate your love for exercise. In order to complete the week you will need to commit to 60-75 minutes of exercise per day, which includes 30-40 minutes of cardio and 30 minutes of circuit training. You may choose to do both sections one after the other or you may choose to break up the workout and do the cardio in the morning and the circuits in the evening or vice versa.

Tips: • You can do this workout anywhere you like.

• Blast your favorite music and enjoy the session.

• Give it all your energy.

• Drink plenty of water and watch your food throughout the week.

• If you’re new to exercising stick to an easy pace for your cardio, and ease into the circuits doing each move slowly and in good form before trying to get in as many reps as possible in the assigned time.

• Make sure you warm up, cool down, and stretch adequately before and after each workout.

• Make sure you are familiar with each exercise and how to perform it safely and effectively.

Day 3: Body Weight Strength Training Plank Slow squats (four counts down, four counts up) Push ups (full form or modified on the knees)

Cardio: Try to mix up your cardio doing 30-40 minutes every day. Try something different each day; attend a spinning class, a dance class, go for a run, take a friend on a brisk walk, remember the 10 benefits of zumba we talked about last month? Join a zumba class!

It doesn’t matter what you do as long as you get your heart pumping for at least 30-40 minutes each day.

Day 4: Stretching Choose the stretches that you are comfortable with, making sure you stretch all your muscles. Hold each stretch for 30- 40 seconds before moving onto the next one.

Circuits: Each day consists of 3 circuits. Perform each move for 1 minute and move onto the next one for a full minute. Take a 1-minute break between each circuit. Complete the full three circuits three times each for a 30-minute workout.

Day 1: Kickboxing Sumo squat while alternating jabs Sumo squat to sidekick alternating sides Sumo squat upper cuts as fast as possible Round house kicks (right leg) Round house kicks (left leg) Hooks side to side Jump rope (pretend to hold one if you don’t have access to an actual rope) Front kicks (right leg) Front kicks (left leg) Day 2: Plyometrics Jump squats Sideways shuffle Runners lunge to a high knee jump (alternating sides) Plank jumping jacks Split squat scissor jumps Burpees Skater jumps Mountain climbers Lateral squat jumps (landing side to side)

Side plank (left side) Back lunges (left side) Cross back lunges (left side) Side plank (right side) Back lunges (right side) Cross back lunges (right side)

Day 5: Kickboxing Sumo squat while alternating jabs Sumo squat to sidekick alternating sides Sumo squat upper cuts as fast as possible Round house kicks (right leg) Round house kicks (left leg) Hooks side to side Jump rope (pretend to hold one if you don’t have access to an actual rope) Front kicks (right leg) Front kicks (left leg) Day 6: Plyometrics Jump squats Sideways shuffle Runners lunge to a high knee jump (alternating sides) Plank jumping jacks Split squat scissor jumps Burpees Skater jumps Mountain climbers Lateral squat jumps (landing side to side) Day 7: Bodyweight Strength Training Plank Slow squats (four counts down, four counts up) Push ups (full form or modified on the knees) Side plank (left side) Back lunges (left side) Cross back lunges (left side) Side plank (right side) Back lunges (right side) Cross back lunges (right side) October 2015 | 9

Fitness

Cardio Kickboxing Workout to Burn Fat at Home By: Dalia El-Amry

Calorie Burn: An average of 500 calories per hour (some estimates reach 810 calories) Difficulty: 3 Equipment Needed: No equipment Workout Type: Cardiovascular, toning Body Focus: Total

Benefits of Kickboxing:

1. Full body workout; cardio training with resistance training.

2. Works red and white muscle fibers and fast and slow twitch muscles.

3. Builds core muscle strength and improves posture.

4. Kicking is a killer gluteus and abs workout.

5. A regular kickboxing program can improve flexibility and decrease muscle tension.

6. Reduces stress.

7. Enhances confidence levels.

8. Improves coordination.

9. Burns alot of calories.

10. Boosts energy.

Fighting Stance:

• Stand with feet staggered, knees slightly bent, rear heel lifted.

• Bring fists to chin, elbows near ribs, palms facing each other.

Workout Details:

• If you are relatively new to kickboxing, try to do the basic moves; keep your hands up in a

defensive position (even though you don’t have an opponent), and a slight bend in your knees without holding your breath. You will also tend to flex your wrists when you throw a punch, which would probably break your wrist in the unlikely event that you actually had to connect with something solid. To be clear, and before anyone considers ripping apart techniques to pertain to actual fighting, this is obviously not an actual defense training, but rather for a little cardio that burn calories.

• The following is a quick description of some motions; just keep in mind that these motions are merely performed for an aerobic workout and not for competitive kickboxing use.

1. Jab

This is a straight punch; if the right foot is in front, the right hand is jabbing.

Imaginary Target: Nose • Stand with right foot forward in fighting stance.

• Rotate right hip forward,

2. Cross

extending right arm.

• Twist forearm so the fist is parallel to the floor at full extension, arm in line with shoulder.

• Recoil immediately.

Quick Tip: Jabs are fast, surprise punches, so strike as quickly as possible with control.

• A straight punch thrown from the rear hand, so if your right foot is in front, your left hand does a cross.

Imaginary Target: Nose • Stand with right foot forward in fighting stance.

• Turn left foot, knee, and hip to the right at the same time,

followed by the left shoulder and left arm.

• Twist your forearm so your fist is horizontal at full extension; don't lock your elbow.

• Recoil and return to fighting stance immediately.

Quick Tip: The force of the cross originates from the hips. By using your core, you'll pack a more powerful punch.

3. Hook

Punch in a circular motion, thrown with the lead hand.

Imaginary Targets: Ear and cheek • Stand with left foot forward in fighting stance.

• Pivot on the ball of your left foot,

4. Uppercut

Punch in an upward thrust with the fist pointing at the ceiling.

Imaginary Target: Chin • Stand with your left foot forward in fighting stance.

• Drop your right hand slightly and bend both knees, then twist your hips to the left as you thrust your right fist straight up and slightly

turning left knee, hip, shoulder, and arm simultaneously as you punch from left to right.

• Bring left forearm parallel to floor, thumb up; keep right fist by your face.

• Recoil immediately and return to fighting stance.

forward with knuckles facing the ceiling and palm facing body.

• Keep your left fist by your face.

• Recoil immediately and return to fighting stance.

Quick Tip: To generate more force, drive the punch from your legs up.

Don’t punch up beyond the tip of your nose.

5. Front Kick

foot flexed, heel close to the gluteus (not shown).

• Keep fists up and kick straight out from the hip as if you were punching with your heel; retract immediately and return to fighting stance.

• Quick Tip: Picture slamming a door open with your foot.

6. Roundhouse Kick

left foot, turning hips to left (not shown).

• Strike from right to left in an arc with right foot, extending kick from knee, toes pointed.

• Retract and return to fighting stance.

Quick Tip: Imagine slapping target with your shoelaces.

7. Side Kick

chest, keeping your foot flexed (not shown).

• Forcefully extend the left leg out to the left side, pushing through the heel while counterbalancing by leaning your entire upper body toward the right.

• Keep hands in fists near face.

Retract the kick and immediately return to fighting stance.

Quick Tip: Think of kicking through target with heel.

A jab with the heel of the foot; can be done with either leg.

Imaginary Targets: Knee, groin, and chest • Stand with left foot forward and fists next to your face in fighting stance, then shift your weight to right foot.

• Bring left knee up to the chest,

A circular kick (your leg moves in an arc).

Imaginary Targets: Knee, obliques, and head • Stand with right foot forward in fighting stance.

• Bend right knee, bringing heel toward gluteus, and pivot on

This kick is the strongest, because the force comes from the gluteus.

Keep your foot flexed as you kick out.

Imaginary Targets: Torso and chest • Stand with your left foot forward in fighting stance.

• Turn hips to the right, and pivot right toes out slightly.

• Lift your left knee toward the

October 2015 | 11

Cardio Kickboxing Workout Structure

Warm Up

• 30 - Arm Swings • 30 - Arm Circles • 30 - Torso Circles • 30 - Torso Rotations • 30 - High Knee Marches • 60 – Standing Side Crunches • 60 - Standing Crisscross Crunches • 60 - Up and Out • 120 - Jumping Jacks / Jump Rope

Kickboxing Exercises

• 50 seconds of a kickboxing interval • 10 seconds active rest

Round One

(Start with left leg forward) • Jab + Cross + Front Kick (switch stance and repeat) • Upper Cut + Upper Cut + Hook + Hook + Knee (switch stance and repeat) • Knee + Knee + 3 Uppercuts (switch stance and repeat) • Jab + Jab + Elbow + Elbow (switch stance and repeat) • 2 Hooks + 2 Uppercuts (switch stance and repeat)

Round Two

(Start with left leg forward) • Jab + Cross (switch stance and repeat) • Jab + Cross + Jab (switch stance and repeat) • Jab + Cross + Uppercut + Uppercut (switch stance and repeat) • Hook + Uppercut + Uppercut + Hook (switch stance and repeat) • Jab + Hook + Hook + Uppercut + Ducking Stance Change x 10 (5 on each side)

Round Three

(Start with left leg forward) • Front Kick + Side Kick + Jab + Cross (switch stance and repeat) • Knee + Front Kick + Hook (switch stance and repeat) • High Kick + Knee + Side Kick (switch stance and repeat) • Front Kick + Jab + Cross + Front Kick (switch stance and repeat) • High Kick + High Kick + Uppercut + Uppercut + Knee (switch stance and repeat) • Realize that this is "you time", and enjoy it at home.

12 | October 2015

Fitness

12 Ways to

Build Ankle Strength for Top Performance By: Aya El Kolaly

A

nkles do need some attention because who wants to be forced to stop going to the gym or playing a specific sport because of an injury! Familiar movements such as running or jumping put the ankle under a great deal of stress, thus if the ankle’s surrounding muscles and ligaments are strong enough, the athlete will be able to withstand greater force and performance.

Here are 12 exercises to strengthen your ankle for the best balance, stability, and performance. Make sure to include these exercises at your workout sessions at least once a week and if you seek fast results, perform them 3 times a week.

1. Stand on One Leg: Hold for 30 seconds.

Repeat 2 times on each leg.

2. Balance and Catch: Stand on one leg, catch and throw a ball with a partner or to a wall. Throw the ball right, left, high, and low. Perform 3 sets of 15 reps each leg.

3. One-Leg Mini Squats: Stand on one leg and push the other

leg forward. Perform a half squat; 10 reps with the opposite leg out front, 10 reps out to the side, and another 10 reps with the leg behind. Repeat 3 times on each leg. * Perform 3 Sets of the Following Workouts:

4. Inversion: Hold the foot against the resistance band for 6 seconds.

Repeat 10 times.

5. Eversion: The foot is turned to the outside with resistance from the resistance band, and held for 6 seconds. Repeat 10 times.

6. Dorsiflexion: The foot is pulled back against the resistance band and held for 6 seconds. Repeat 10 times.

7. Plantar Flexion: The foot is pushed forward against the resistance band and held for 6 seconds. Repeat 10 times.

Dynamic Strengthening: 12 Reps x 3 Sets

8. Scissor Hops/Jumping Lunges: Begin in a lunge

position. Jump and switch feet in mid-air, landing with the 14 | October 2015

opposite foot forward.

9. Standing Squat Jumps:

Begin in a quarter squat position.

Jump from that position and land softly back to the quarter position.

10. Calf Raises: Step on a higher platform than the ground, raise your calves, and hold up for 3 seconds then repeat.

Last, as well as using resistance to strengthen the muscles supporting and surrounding the ankle - the same muscles, tendons, and ligaments need to be stretched.

11. Ankle Stretch: Go back through exercises from 4 to 7, use your hands to gently but firmly push your feet into each position without resisting and hold the position for 6 seconds.

12. Ankle Rotation: Rotate the ankle in a clockwise and anti-clockwise direction for 12 cycles each for both feet. This ensures that the ankle has a full range of motion.

If you don’t have an exercise band, you can use your hands to provide resistance. These ankle exercises vary from balance movements to strengthening movements; use these exercises to keep your ankles strong and prevent injury.

Fitness

What You Should Know About Core Training By: Rowana Badry

What is Core Training?

Our core has three-dimensional depth and functional movement in all three planes of motion. The area of the body which is commonly referred to as the core is your midsection and it involves all the muscles included in that area, front, back, and sides.

The core includes the traverse abdominals, erector spine, obliques, and lower lats. These muscles work as stabilizers for the entire body.

Why Core Training?

You should focus on your core training as it’s considered a prime mover in most exercises. It is important to first achieve core stability to protect the spine and the muscles surroundings. Second, you want to effectively and efficiently transfer and produce force during dynamic movements while maintaining core stability. This can include running, performing Olympic lifting, or picking up a gallon of water far back from your fridge while keeping your back safe.

It has been proven that the higher your core stability is, the lower are your chances of getting injured. Many of us don’t understand

how important it is to have a strong core - it plays a major role in every functional movement; whether we are training or doing anything in our daily life.

movement, the less you pressure your back and the safer it will become.

Benefits of Good Core Strength:

Training the muscles of the core helps correct postural imbalances that can lead to injuries.

The biggest benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living and regular activities.

A Strong Core Reduces Back Pain

Abdominals get all the credit forprotecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a poor posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

A Strong Core Improves Athletic Performance

Since the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power to the arms and legs. All powerful movements originate from the center of the body, and never from the limbs alone. Therefore, the spine must be solid and stable. The more stable the core, before any powerful

A Strong Core Improves Postural Imbalances

Core Exercises:

Here is a list of some exercises that you can do without any weight, just using your body weight. These can be performed anywhere; at home, or at the gym, or on the beach.

• Plank Exercises • Side Planks • Basic Push Ups • V sits • Squats • Glute Bridges • Superman Holds • Lower Back Extensions • Lunges with a Twist • Oblique Twist October 2015 | 15

7

Fitness

I

Exercises to Build up Your Balance By: Shereen Elbaz

If you are a professional athlete or a fitness enthusiast, it is important to understand the essential role of balance and stability on your athletic performance. They both increase your center of gravity, allowing you to produce greater force and strength and make more precise movements. Without them, you cannot expect to perform at an optimal level, or to even deal with your day-to-day activities. Before looking at the exercises that could help you to build up your balance, you need to comprehend what balance is.

Balance is the condition during which the body’s center of gravity is maintained within its base of support. Hence, when working on your balance, always aim at challenging your base of support and training your powerhouse (aka core) muscles to help maintain your body’s center of gravity within whichever base of support you are on.

Your powerhouse is the essence of everything you do, from your day-to-day activities to your fitness training. Therefore, training the powerhouse muscles is vital for athletes and fitness enthusiasts. Whether running, lifting, or performing upper/lower body activities, power in each movement is generated from the powerhouse. Gaining enough powerhouse strength increases the stability of the pelvis and spine, which improves balance during athletic and bodybuilding movements.

So if you’re looking at enhancing your performance, read on to learn about balance training exercises that you could add into your daily workouts.

Exercise #1: Single – Leg Deadlift

• Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing front of thighs. How heavy the dumbbells should be varies depending on each participant.

• Hinge forward at hips 90 degrees as you lift

16 | October 2015

extended left leg behind you, so that your body is parallel to the floor from head to left heel, arms hanging down.

Exercise #2: Attitude Touchdown

• Stand with feet hip-width apart, lift bent right leg behind you at hip level and extend arms overhead, palms facing each other.

• Balancing on left leg, lower into a single-leg squat and hinge forward at hips, reaching both hands to floor to left of the left leg as you lower right foot to floor to curtsy (right leg crossed behind left, right knee bent 90 degrees).

Exercise #3: Plank Walk on a Stability Ball or UGI Ball

• Get in a push-up position on a stability ball with your legs on the ball and hands on the floor.

• Keep your shins on the ball and hands should be wide and comfortably supporting the powerhouse and upper body, while your head stays in line with the spine.

• Lift one leg off the ball for 10-second intervals.

For a challenge, lift one leg and the opposing arm.

Exercise #4: Knee Tucks on a Medicine Ball • Begin by placing your feet on the medicine ball and hands outwards as if in a “pushup” position. Make sure your hands are just shoulder width apart.

• Contract your abdominals prior to initiating movement.

• Slowly bend your knees without losing your balance.

• Try to touch your knees with your abdomen as far as you can.

Exercise #5: Bosu Side Plank

• Rest your right forearm on top of the dome, stack your left foot on top of your right, and lift your body off the ground.

• Make sure you’re in a straight line from head to feet. Contract your abs and squeeze your gluteus. Hold for 30 seconds, then switch sides.

Exercise #6: Bosu Mountain Climbers

• Flip the ball over onto its dome.

• Grip the sides of the platform and come into a plank position.

• Run in place, quickly bringing each knee to your chest.

Exercise #7: Basic Stance on Bosu

• Stand with both feet on the dome, placing them on either side of the bull’s eye.

• By simply standing, you’ll feel your feet moving and your powerhouse contracting in order to find your balance.

• Add difficulty by raising the arms overhead, closing your eyes or do arm circles one direction then reverse.

Fitness

Build Strength with Pyramid Training

T

By: Sara Taha

here are different approaches to strength training, and it is always viable to allow your body to explore various options and let it dictate what best suits it. One of the many types of training that we will be discussing this month is called pyramid training.

What is Pyramid Training?

There are unlimited combinations of pyramid training protocols. One type of pyramid training is performing an exercise or two for a particular number of repetitions, and then working your way down to 1 repetition using the same weight. This type of training can be employed in an upward or downward sequence in weight or reps, which will be shown below.

Taking squats as an example, if you decide to pick 10 as a start number of repetitions to begin your pyramid, you would perform the workout using the same weight as follows: Set 1: 10 reps - rest Set 2: 9 reps - rest Set 3: 8 reps - rest And work your way to 1 rep. The final pyramid number will be dependent on whether you are doing pyramids for fat loss, strength, or hypertrophy. You may start to increase your weight and repeat the strength pyramid on the following week.

This type of training is effective at assisting development of greater endurance. Since fewer reps for each set are performed, each repetition remains with high quality and focused with precision and control.

Another type of pyramid training is called ascending pyramid, where you increase the weight and decrease the reps for each set, as shown in the example below: Set 1: 12 reps - 5kg Set 2: 10 reps - 10kg Set 3: 8 reps - 15kg And work your way to 1 rep. Starting off with a lightweight allows the body and the joints to warm up and prepares the body for heavier lifts. It is also a great way to enhance muscle size and strength gains.

Descending pyramids, on the contrary, allows you to decrease the weight and increase the reps in each set. In this type of training, your body has to have warmed up enough before starting off with the heavy weight, to prevent injuries and perform well.

Triangle pyramid is another type of pyramid training that combines both techniques of ascending and descending trainings.

For example, if you are to perform a total of 8 sets for a chosen exercise, the first 4 sets can be done following the ascending protocol and the remaining 4 sets can be performed in the descending pyramid manner.

As you can see, there are many ways to structure the concept of pyramid training.

It allows you to employ a diversity of weights and reps, which challenges the body and eliminates plateaus.

It stimulates muscles growth and contributes to the development of functional strength.

This type of training allows you to work your endurance at one end of the pyramid and strength at the opposite end, while challenging your fast and slow-twitch muscle fibers in between with enough resistance to build mass. Last but not least, it is a good way to keep you motivated when you are bored from your workout routine.

October 2015 | 17

Fitness

T

The Muscle-up (rings or bar) for a gymnast is the movement that gets him/her over the bar/rings in order to start performing their routine. In other words, it’s a piece of cake. For an average athlete, the muscle up could either be a nightmare or a dream come true.

How to Train for Bar Muscle Up By: Riham Masoud

The muscle up like any gymnastic movement requires a lot of practice, persistence, and patience. Here are some exercises that you have to master in order to get your first muscle up. First things first, you need to strengthen your core!

Core Control and Strength: They are essential

to all gymnastics movements. Core control is the athlete’s ability to connect the brain and the body during a movement. It involves coordination, movement mechanics, and reflexive stability.

It reduces the risk of injury and increases performance.

The exercises that should be performed to improve core strength and stability are planks, hollow holds, hollow rocks, arch holds, and arch rocks to name a few.

Grip Strength: How can you perform a muscle

up or even a pull up if you can’t hang on to the bar long enough? As simple as it may sound, grip strength requires some training and attention. When you grab on to the bar, make sure you keep your thumbs on the same side of the bar as your fingers.

Perform a lot of dead hangs, shoulder shrugs, and monkey bars drills to improve the strength of your grip and forearms.

18 | October 2015

Kipping: “Kipping is whole-body, athletic, and demands coordination and agility… the kipping pull-up is faster than the strict pull-up and therefore elicits more power from the athlete.”

According to Crossfit Journal Issue 32, April 2005.

Kipping requires power. It is the swinging movement that is generated from the shoulder and hips and creates a momentum that facilitates the bar muscle up movement and gets the athlete on top of the bar.

Hang on to the bar in a dead hang, having the arms shoulder width apart and active shoulders while keeping the core tight. Start doing the kip (your body should keep switching between the hollow position and the arch position).

Pull-ups: There are so many variations of pull

ups with different grips: wide, narrow, mixed, behind the neck, chin ups, chest to bar among many others. You could even make them weighted pull-ups. The whole point is having the strength to pull yourself up with only your arms against a horizontal bar.

Keep mixing them up. Try different variations, reps, and sets. If you don’t have your first strict pull up yet, you could do negative pull-ups, use resistant bands, do jumping pull-ups, isometrics pull-up/chin-up holds. You’ll eventually gain more power and upper body strength.

Hang on to the bar in a dead hang, having the arms shoulder width apart and active shoulders.

While keeping the core tight and your body in a straight line, start pulling yourself up towards the bar bringing the chin over bar. Return to starting position without relaxing your muscles as it could cause stress on the shoulder joint.

Dips: This is the last part of the muscle up

movement after getting on top of the bar, which is the motion of extending your arms. This exercise requires strength in your triceps, pecs, and shoulders.

Support yourself on the bar, shoulders hips and feet and all in one line. Keep your eyes on the horizon, and don’t look down. Lead the shoulders to dip until shoulder reach parallel with or below the elbows. Press back up to reestablish lock out in the elbows.

Box Bar Muscle up: Which is basically

performing the bar muscle up from a box or plates. Reach out and grip the bar while standing on the box/plates slightly swing, jump, and perform the muscle up. Then gradually start decreasing the box height when you notice that you’re getting stronger/ the movement is getting easier.

Eventually you’ll be able to perform the bar muscle up without a box. Keep practicing, as “practice makes perfect.”

Nutrition

The Best Fat Loss Diets By: Victoria Haig

We are bombarded with new ‘diets’, pills, weight loss gadgets, and gizmos everyday. Add to that celebrity endorsements, success tales, and friends raving about a certain diet and suddenly it can seem remarkably hard to pick the right plan.

With literally hundreds of diets to choose from, I selected to review four of the diets that as a nutritionist I am most frequently asked to explain.

Like many things in life – diets come and go, their popularity waxes and wanes. So is there one diet that yields better results than the others? Let’s examine four of the most talked about diets today and judge.

I. The Alkaline Diet ALSO KNOWN AS Alkaline ash diet, alkaline acid diet, acid ash diet, and the acid alkaline diet.

LEVEL of EFFORT: HIGH Requires quite a lot of effort as it is restrictive, for example no caffeine, in addition you will have to eliminate many of the foods that make up your existing diet.

THE GURUS Holistic and alternative health practitioners are the main enthusiasts of this diet. The alkaline diet really rocketed into the news when Victoria Beckham tweeted about an alkaline diet cookbook in January 2013.

THE PITCH Touted as a panacea cure for various aliments as well as an effective weight loss tool, it is the current diet of choice for Hollywood celebs.

The alkaline diet claims to help your body maintain its blood pH level. The alkaline diet claims that the typical Western diet largely based around meat, dairy, sugars, alcohol, saturated fats, and caffeine, has created an unfavourable, acidic environment within our 20 | October 2015

bodies, resulting in suborn weight gain and chronic illness.

Only by manipulating our pH levels in order to reverse this process can we reap benefits that include weight loss and the prevention of chronic disease.

THE VERDICT So far, scientific support for the potential benefits of the alkaline diet is lacking.

The general consensus is that a plantbased diet with an abundance of fruit and vegetables and minimal salt and refined grains is, of course, beneficial to health.

However, most doctors will tell you that the blood alkalinity (pH) can’t be influenced by diet, your body works to keep that level constant. The only pH altered by your diet is that of your urine.

WHAT YOU CAN AND CAN’T EAT

You can eat alkaline foods and drinks while eliminating acidifying foods and drinks from your diet. As a rough guide you should try to remember: • Vegetables (spinach, asparagus, broccoli, carrots, celery, cucumber, lettuce, courgette, cabbage, greens, swede, and

squash (summer, butternut, yellow etc.)

• Salads • Essential fats • Fruits (ONLY - lemons, lime, grapefruit, watermelon, tomato, avocado) • Soy, grasses, and sprouts You can’t eat: Sugar, dairy, meat (apart from fish occasionally or when transitioning), caffeine, alcohol, tobacco, wheat, yeast, fruit (apart from those mentioned above), bad fats, and salt.

CHARACTERISTICS • The addition of exercise is not a must.

• This diet is vegetarian and vegan friendly.

• It is also celiac friendly as the diet excludes wheat; however, if you wish to avoid gluten completely you’ll need to check food labels carefully.

TO GET STARTED There are many free alkaline food charts online that list foods you need to buy as well as recipes and meal plans.

Resources: http://thealkalinediet.org/http:// www.alkalinesisters.com/alkaline-food-chart/

THE VERDICT Scientific studies support some of the promises made by the Paleo Diet – a diet rich in lean protein and plant based foods can indeed make your feel fuller, regulate blood sugar levels, and improve your body composition.

Sweden – a nation of early adopters has already altered its food pyramid to encourage a shift toward a more Paleo like diet.

Are the elimination of all grains, dairy, processed foods, and sugar sustainable?

Well, that is something for you and your will power to reconcile but it will most likely lead to weight loss.

WHAT YOU CAN EAT AND CAN’T EAT

You can eat an abundance of lean meats and fish, and • Fruit and vegetables • Eggs • Nuts and seeds • Healthy fats and oils, including olive oil and coconut oil

II. The Paleo Diet ALSO KNOWN AS The Caveman diet, the Paleolithic diet, the Primal diet, the Stone Age diet, the Hunter Gather diet.

LEVEL OF EFFORT: MEDIUM No calorie counting is required, and the high fiber content coupled with the proteins contained in this diet will fill you up.

THE GURUS Dr. Loren Cordain PhD, Robb Wolf THE PITCH ‘It is the ONLY nutritional approach that works with your genetics to help you stay lean, strong, and energetic! Research in biology, biochemistry, ophthalmology, dermatology, and many other disciplines indicate it is our modern diet, full of refined foods, trans fats, and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression, and infertility.’

By Robb Wolf In short, eat like a caveman and shed pounds. That’s the theory behind the Paleo Diet. It’s basically a high-protein, high-fiber eating plan that promises you can lose weight without cutting calories.

You can’t eat any processed foods on this diet. Due to the fact our ancient ancestors were hunter-gatherers, not farmers, wheat, dairy and legumes (such as peanuts and beans) are prohibited. Other foods to avoid: • Dairy • Refined sugar • Potatoes • Salt • Refined vegetable oils, such as canola CHARACTERISTICS • You can cheat a little at first – the diet permits up to 3 ‘open meals’ per week.

• No pre-packaged or processed foods allowed so you’ll need to hit the supermarket and stock up.

• The Paleo Diet strongly recommends that you exercise while you are losing weight – in fact the Paleo Diet has become closely associated with CrossFit. • Vegetarians and vegans can look away as this diet is impossible for you to implement.

• Celiacs on the other hand can have a field day, as this diet is perfect for you.

• Low-salt diet: The diet doesn’t allow salt, so it may help you cut down on sodium. If you do eat any foods that come from a can or a box, you would still need to check the sodium on food labels.

• One caveat is that you need to allocate a little time to shopping and food preparation.

TO GET STARTED Decide, go shopping and adhere to the principles. There are many resources and online forums catering to followers of the Paleo Diet.

Resources: http://thepaleodiet.com/dr-lorencordain/http://robbwolf.com/ October 2015 | 21

III. The Eat-Clean Diet ALSO KNOWN AS Clean eating diet, clean and lean diet.

LEVEL OF EFFORT: MEDIUM The inclusion of grains makes for family friendly meals; however, the food preparation involved can be labor intensive.

THE GURUs Tosca Reno, author of The Eat-Clean Diet series, models and fitness models.

THE PITCH Clean eating is a lifestyle more than a diet – it has a tight knit relationship with exercise. It allows you to eat more, weigh less, and feel good.

Reno promises around 3lb of weight loss per week as well as improved body composition and a greater sense of wellbeing.

It focuses on unprocessed, whole foods like fruits, vegetables, whole grains, lean meats, and eliminates artificial ingredients, preservatives, “chemically charged foods,” sugars, saturated and trans fats.

That means tomatoes are a yes but ketchup is a no. “We live in a chemical soup experiment. Processed foods have undermined our health, especially sugars, which are deadly anti-foods that have no place in our body,” Reno says.

THE VERDICT We’ve all seen the gym memes: Eat Clean Stay Lean. So is it true? Well yes, eating a diet rich in plant foods, exercising, and controlling portions are all highly credible nutritional pieces of advice.

I’m sure you are starting to see a pattern emerge – that’s because eating whole plant based foods is the premise of all three of the diets reviewed so far and the foundation of all sound diet plans.

The best aspect of this diet is the focus on exercise – research has shown us that people who embark on a diet plan coupled with exercising achieve better results and are less likely to rebound.

It all sounds very promising, but take Reno’s advice with a pinch of salt as her credibility is strained on some matters that lack scientific evidence– such as totally eliminating saturated fat. It is also worth noting that her recommendations with respect to supplements are unconvincing.

The best part of The Eat-Clean Diet is the motivation, nutrient-rich recipes, and meal plans that can help dieters shift toward including more healthy wholesome foods into their menus.

22 | October 2015

‘Follow the basic rules, use the recipes and meal plans, but skip the nutrition information and supplement advice, which is a mixed bag of fact and fiction,’ says American Dietetic Association spokeswoman Roberta Anding, MS, RD.

WHAT YOU CAN AND CAN’T EAT

You can eat a variety of whole grains, fruits, vegetables, lean proteins, non-fat dairy, and healthy fats - preferably organic and eaten in proper portions every few hours.

You can’t eat saturated fat, trans fat, over processed, refined foods, sugar, soft drinks, juice, or alcohol.

CHARACTERISTICS • Each meal should be between 200-300 calories.

• Eat a complex carbohydrate with protein (20-21 grams) at every meal.

• Drink at least 8 cups of water daily.

• Never miss a meal, especially breakfast.

• Consume adequate healthy fats each day.

• Vegan, vegetarian, and celiac friendly.

TO GET STARTED Look up Tosca Reno, Instagram, and the Internet are filled with clean eating recipes and plans – some for a small fee but mostly free.

Resources: http://www.toscareno.com/http:// cleaneatingonline.com/

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IV. IIFYM ALSO KNOWN AS Flexible dieting, if it fits your macros.

LEVEL OF EFFORT: MEDIUM Despite the flexibility of this diet, knowing the exact calorie and macronutrient breakdown of every single thing you eat, makes this diet a little like hard work. Apps like MyFitnessPal can help.

THE GURUS Smug body builders and spots performance athletes namely Lane Norton, PhD. THE PITCH IIFYM is more of a nutrition philosophy than a diet per say – at the heart of this philosophy is tracking your macronutrients (protein, carbohydrates, and fat). IIFYM’s addresses fat loss from a macronutrient and caloric standpoint and is solely a means to improve body composition.

IIFYM does not address wellbeing or health concerns of the heart, brain, or other organs and does not put an emphasis on so called ‘healthy eating’.

Regardless if you like to eat pop tarts or boiled chicken breasts, IIFYM teaches us that if you eat the right ratio of macros you will lose weight at a steady and predictable rate.

Take the basic principle of IIFYM but stick predominantly to whole, unrefined low glycaemic index foods, as too much processed food is corrosive to long-term health.

All you have to do is stay within your daily macros and the fat will start melting off!

WHAT YOU CAN AND CAN’T EAT

A group of competitive body builders that grew tired of the monotony of the typical body builders diet haphazardly founded IIFYM. The traditional bodybuilders diet is highly effective but it’s plain, very tasteless, and doesn’t contain a great deal of variety.

IIFYM’s is one of the most hotly debated diets of today and is being widely adopted within the fitness community.

THE VERDICT All foods carry not only macronutrients but micronutrients as well – vitamins and minerals. These factors have a bearing your weight, hormones, energy, mental clarity, and even your sleeping patterns. So whilst trying not to sound like a nutrition dictator – the majority of your foods should come from whole nutrient dense sources.

That said from a purely aesthetic point of view, yes, it works and any form of tracking your food can be a useful fat loss tool; it makes you realistic, aware, and accountable for what you eat.

There are some benefits – you can eat what you like in social situations, which avoids some of the awkwardness of fat loss. Additionally, you might be more likely to succeed if you are eating purely for enjoyment.

24 | October 2015

You can eat whatever you like as long as it fits your macros.

There is nothing you can’t eat, but once you have met your macros for the day, you can’t eat anything else.

CHARACTERISTICS • Calculate your TDEE: Total Daily Energy Expenditure.

• Eat 10-20% less calories every day than that number.

• Establish macronutrient levels according to your goals.

• Eat foods that you enjoy.

• Suitable for celiacs, vegetarians, and vegans although it may be very hard for the later to implement.

• Allow yourself to eat your favourite foods in ‘If It Fits Your Macros’.

• Don’t feel guilty about eating something not “on” your diet.

TO GET STARTED Work out your macros – align them to your goal and use a macro counter.

Resources: http://www.biolayne.com/ MyOatmeal.com IIFYM.com

To Conclude Is the ultimate solution to fat loss to be found in your star sign, blood type, body type, origins, or the colour of your food?

We all know people who favour one diet over another with almost religious zeal, and for them it works – it works because they follow it. Let’s be frank the best diet for fat loss is quite simply to one you can follow or turn into a lifestyle.

Whole real unprocessed foods seem to be the cornerstone of all the diets, even IIFYM, which despite allowing for some flexibility with respect to the number and timing of meals should be predominantly made up of nutrient dense foods.

So can you handle the truth? There is no supreme diet, no special secret, no magic method or pill.

Desperation fuddles our ability to make rational decisions, in our search for quick fixes we pin our hopes on short cuts and place our faith in faddy diets. When you commit to incorporating exercise and following a plan full of whole, nutrient dense unprocessed foods that is compatible with you and your lifestyle, you will lose fat, gain energy, mental clarity, improve your mood, and sleep better.

Nutrition

The Rewarding Benefits of Flaxseed

Wheat Germ Miracle

THE ULTIMATE CHOICE FOR ALL FAMILY MEMBERS

Seeds may be tiny in size, but they are packed with nutrients that are vital for your health. Flaxseed bursts with endless nutritional benefits as they are rich on omega-3 fatty acids, protein, fibers, and lignans.

Benefits of Flaxseed:

• Flaxseed oil can significantly lower blood pressure levels and headache among men, if consumed regularly in the diet.

• It is widely common among people with depression to have low levels of docosahexaenoic and eicosapentanoic acids, which are found in flaxseed as well as fish and walnuts.

• High cholesterol levels, when left untreated, can clog the arteries which may lead to heart attack. So if you are seeking a drug-free remedy, flaxseed lignan tablets are the one.

• Since flaxseed has the ability to disrupt the events leading to cancerous cell production, a steady dosage is highly recommended as it may limit the risk of some types of cancer.

Orange Bran Flax Muffins Yield: 18 muffins Total Time: 25 minutes

Ingredients: 11/2 cup of oat bran 1 cup all-purpose flour 1 cup flaxseed, grounded 1 tbsp. baking powder 2 whole oranges, seeded and quartered 1 cup brown sugar 1 cup buttermilk ½ cup canola oil 2 eggs 1 cup natural bran ½ cups raisins 1 tsp. baking soda ½ tsp. salt Directions: In a large bowl, combine oat bran, flour, flaxseed, bran, baking powder, and salt. Set aside.

In a blender combine oranges, brown sugar, buttermilk, oil, eggs, and baking soda.

Pour the blend into the dry ingredients, mix well, and then stir in raisins.

Fill paper lined muffin tins almost on top. Bake in 375°F oven for 20 minutes. Cool for few minutes and serve.

Enan Trading Services (ETS) Mob: 010 9996 8245 Tel: (+202) 2635 6199 E-Mail: info@natureselectionegypt.com Nature Selection

Nutrition

5

Muscle Building Milk Alternatives

M

By: Christiane Farid

Milk is one of the most important items in our daily diet especially for those who train. When you hear the word milk, it does not only imply cow’s milk, despite being the most popular and commonly used. There are five other types of milk where some suit those who are lactose intolerant and vegans, those who are trying to lose weight, and those who are trying to gain muscles.

Below is a detailed description for each type; how it is made, its pros and cons, and the most common uses.

1. Coconut Milk:

It is the liquid that comes from shredded coconut meat, not to be confused with coconut water.

Pros: • Coconut milk is a very rich source of saturated fats, which are digested differently by our bodies and are stored in the form of energy used by the working muscles rather

than fats.

• It has a sweet flavour.

Cons: • It has a high calorie count and not considered as a source of protein.

Most Common Uses: • Indian food, rice pudding, cereal, smoothies, and oatmeal.

2. Almond Milk:

It is made by breaking down skinned almonds with water thus it is free of lactose and cholesterol. It is recommended for those who are planning to lose or maintain weight, or gain muscles.

Pros: • Low calorie count.

• A rich source of vitamins A,

E (important for the skin), and B (necessary for muscles growth and healing).

• It contains a healthy portion of calcium.

Cons: • It is not considered as a rich source of protein or fiber.

Most Common Uses: • Cereal, smoothies, and coffee.

It is a grain milk made from milled rice, mostly brown rice and water.

Pros: • It is lactose and cholesterol free.

• The commercial brands are usually fortified with calcium, vitamins B12, A, D, and iron.

• It is recommended

to consume rice milk after workouts since it helps to refuel muscles.

Cons: • It is not recommended for those who are limiting the carbs intake due to its high carb content.

Most Common Uses: Baking.

Nutrition Facts/One Serving (One Serving= 1 Cup)

Nutrition Facts/One Serving (One Serving= 1 Cup)

Calories Proteins Fats Carbs

Calories Proteins Fats Carbs

30 1g 2.5 g 2g

3. Soy Milk:

It is made by soaking dried beans and grinding them in water.

Pros: • It has no cholesterol.

• It is a rich source of fatty acids (omega 3,6).

• It has low sugar content.

• It is a rich source of potassium.

Cons: • Soy milk is a source of a hormone called phytoestrogen, which can inhibit

testosterone production when consumed by men; however, it may reduce the risk of prostate cancer and can act as a good replacement for estrogen for women who are passing through their menopause.

Most Common Uses: Coffee, smoothies, and cereal.

Nutrition Facts/One Serving (One Serving= 1 Cup)

Calories Proteins Fats Carbs

Calories Proteins Fats Carbs

131 8g 4g 15 g

70 ---2.5 g 11 g

5. Kefir Milk:

Nutrition Facts/One Serving (One Serving= 1 Cup)

80 8g 2.4 g 12 g

4. Rice Milk:

It is a fermented milk drink with kefir grains. It has a sour taste like that of the yogurt.

Pros: • It is a rich source of nutrients such as magnesium, vitamin B12, calcium, biotin, folate, and vitamin K2.

• It contains more probiotics

bacteria than yogurt, which helps with digestion problems.

• It is a good choice for those who are lactose intolerant.

Cons: • It has a sour taste.

Most Common Uses: • Smoothies and oatmeal.

Nutrition Facts (low fat) (One Serving= 1 Cup)

Calories Proteins Fats Carbs

90 14 g 2.5 g 12 g

Nutrition Facts for Cow Milk/One Serving (One Serving=1 Cup)

Calories 103 Proteins 8g Fats 2.4g Carbs 12g

Nutrition Natures Selection Wheat Germ Miracle: The Finest Healthy Nutrient For All Family Members Wheat germ is a healthy food supplement that offers a significant dose of vitamins including vitamin E, most of the vitamin B group, folic acid, and a number of minerals such as iron, calcium, and zinc. Wheat germ is renowned for its powerful role in aiding in weight loss, improving colon functions, lowering cholesterol, improving metabolism, and boosting the overall energy storage in the muscles.

Couples

Wheat germ is a nutrition stand out that can get you on the road of being healthy, since it is rich in vitamin E which contributes to healthy reproductive organs in both males and females. It reduces the risk of impotence. Wheat germ also contains a bouquet of vitamins and minerals such as vitamin B1, niacin, molybdenum, and selenium which work on mental balance, increase of energy, sex hormones, libido, and fertility.

Vegetarians

Wheat germ miracle contains a rich amount of vitamins, minerals, fibers, and protein (28%), making it one of the superlative sources of high quality plant protein that the human body needs. Wheat germ is considerd as an excellent supplement for vegeterians who may struggle to get enough protein in their diets.

Quick and Easy SesameOrange Shrimp Recipe With some basic ingredients from the kitchen, you can make a savory, healthy dish for a worthwhile experience. This super easy-to-make recipe will provide a crispy and sweety aftertaste and is best served with veggies or brown basmati rice.

Yield: 4 servings Total Time: 30 minutes Ingredients: • • • • • • • • • •

1 pound peeled raw shrimp 3 tbsp. sesame seeds 2 large egg whites 2 tbsp. olive oil, divided ¾ cup orange juice 2 tbsp. soy sauce ¼ cup cornstarch 1 tsp. brown sugar 1 scallion, thinly sliced Salt and pepper to taste

Directions:

• In a large bowl, whisk sesame seeds, egg whites, cornstarch, salt, and pepper. Toss in the shrimps to coat and marinate.

• In a skillet over medium-low heat, stir in the shrimp and cook until golden for two minutes per side.

• Add orange juice, soy sauce, and sugar to the pan and bring to boil, stirring occasionally. After 10 minutes or when thickened, serve on a platter with some sautéed veggies and sprinkle scallion.

Nutritional Value Per Serving Energy Fat Carbs Protein

249 Cal 10 g 13 g 22 g

Athletes

For athletes willing to enhance their athletic performance, wheat germ is packed with amino acid that improves your endurance and reactions, the cardiovascular function, and keeps your body in an optimal condition. It is rich in Octacosanol which boosts the body’s ability to use oxygen, which is necessary for muscles to perform and recover. Wheat germ also helps lower cholestrol levels, improve heart function, and hypertension.

Seniors

Wheat germ is a known wonder food that promotes health throughout your golden years. Vitamin E in wheat germ is a powerful antioxidant, vital for fighting cancer, heart problems, and aging. A regular diet of wheat germ gives you more strength and energy, keeps your cholesterol at normal levels and helps prevent illness.

Children

Wheat germ has more nutrients than any other vegetable or grain. With 23 essential nutrients, it is vital for healthy growth for children. Wheat germ is filled with vitamins including vitamin E, which strengthens the immune system and vitamin B which, helps extract energy from food.

It is also important for babies (8 months+) and children who don’t eat much.

Whatever your food choice is, you can enjoy Natures Selection Wheat Germ Miracle’s divine taste by adding 2-6 tablespoons daily to yogurt, pudding, smoothies, ice cream, sandwiches, salads, soups, cereals, dips, pasta, or rice. For kids, you may add it to their milkshakes, spread cheese, spread chocolate, pan cakes, or even the omelet.

As for Natures Selection Cookies, they have an appetizing blend of Wheat Germ, bee honey, barley, and natural chocolate chips among other ingredients. It successfully stands out as a mouthwatering healthy snack for all ages especialy for your kids who will indulge in its magical taste.

October 2015 | 27

Nutrition

Artificial Sweeteners in a Nutshell By: Noura Hassaballa

Artificial sweeteners have been scrutinized and criticized for decades for being a potential hazard for human health. Today, artificial sweeteners and other sugar substitutes are found in so many foods and beverages including soft drinks, fruit juices, chewing gums, desserts, ready meals, toothpastes, ice creams, and yogurts; so called “sugarfree” or “diet”. The most two common names we have been told to stay away from because they were the cause of brain tumor and bladder cancer were “Aspartame” and “Saccharine”. That’s largely because of studies dating to the 1970s that linked saccharin to bladder cancer in laboratory rats. Because of those studies, saccharin once carried a warning label that it may be hazardous to your health.

The Good News is: Cancer Research UK

and the US National Cancer Institute have said there is no evidence that sweeteners are associated with cancer risk in humans.

According to Dietitian Emma Carder states: “Research into sweeteners shows they are perfectly safe to eat or drink on a daily basis as part of a healthy diet.”

What’s my take on this?

While more research is needed, artificial sweeteners if used in moderation and not exceeding the upper limit intake, can be used as a weight loss aid and help people with diabetes control their blood sugar levels. Nonetheless, there is no solid proof that artificial sweeteners do or do not contribute to weight gain because researches change almost every year.

Again, everything we eat or drink need to be consumed within limits to avoid any health problems in the future if there is any.

According to Harvard School of Public Health:

At the University of California-San Diego, researchers performed functional MRI scans as volunteers took small sips of water sweetened with sugar or sucralose.

Sugar activated regions of the brain involved in food reward, while sucralose 28 | October 2015

didn’t. It is possible, the authors say, that sucralose “may not fully satisfy the desire for natural caloric sweet ingestion.” So, while sugar signals a positive feeling of reward, artificial sweeteners may not be an effective way to manage a craving for sweets.

should you not consume sweeteners? Being in the nutrition field for over eight years, my head spins every day when reading all the new studies about food and nutrition; so what do I do?

A 2011 statement from the American Heart Association and American Diabetes Association concluded that when used judiciously, non-nutritive sweeteners (including very low-calorie sweeteners, artificial sweeteners, and non-caloric sweeteners) might help with weight loss or control, and could also have beneficial metabolic effects. The statement also points out, however, that these potential benefits will not be fully realized if there is a compensatory increase in energy intake from other sources – ultimately saying that at this time there are insufficient data to make a conclusive determination about using non-nutritive sweeteners; more research is needed.

I take what applies to me and what fits my lifestyle the best. What I mean by this is: Stay natural as much as you can, eat nutritious foods so you get all your nutrients balanced. It is not the end of the world if you have a can of “Diet Soda” every now and then, and don’t try to convince me that fruit juices are ok just because they are natural. In fact, a cup of fruit juice has more sugar than eating one whole fruit and benefiting from its fibers. Use sweeteners when needed (if you are trying to limit you sugar intake), but don’t overdo it. Make things easier on yourself and use your own judgement and your gut instinct; if you can’t pronounce half of what’s written on the ingredients of whatever you are eating or drinking then stop and think for a second and use substitutions.

With all that said, I’m pretty sure you are confused about what to do. Should you or

Moderation is the Key to a Healthy and Happy Lifestyle…

Nutrition The Health Benefits of

Coconut Oil

Divine Recipes With Nature’s Selection Wheat Germ

Welcome fall with these simple and delicious homemade recipes.

We’ve added wheat germ to boost nutrients and keep you satisfied longer. You will certainly enjoy a healthy lunch with wheat germ miracle; all you have to do is to follow the recipe instructions to indulge in the amazing taste of Nature’s Selection Wheat Germ.

Coconut oil is extracted from the kernel or meat of mature coconut and it is widely used in cooking as well as in cosmetics. When consumed regularly, coconut oil’s nutritious benefits can cure many diseases. Below, we present you a list of the topmost health benefits of coconut oil.

• Coconut oil is a perfect skin moisturizer. You can use it as a body lotion or massage oil. It has a miraculous effect on delaying the appearance of wrinkles and treating various skin problems including psoriasis, eczema, and dermatitis.

• Coconut oil can increase your energy expenditure, helping you burn more fat. The medium-chain triglycerides (MCTs) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats. One study found that “15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, which is roughly about 120 calories per day.”

• Coconut oil can improve blood cholesterol levels and may lower your risk of heart disease.

Coconut oil is loaded with saturated fats, which actually do not harm the blood lipid profile.

Studies in both humans and rats show that “coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.”

• The fatty acids in coconut oil can boost brain function among Alzheimer’s patients. In one

2006 study, “consumption of medium chain triglycerides led to immediate improvement in brain function within patients with milder forms of Alzheimer.”

• Coconut oil can help you lose fat, especially the fats in your abdominal cavity: “A study of 40 women with abdominal obesity proved that supplementing with 30 mL (1 ounce) of coconut oil per day lead to a significant reduction in both BMI and waist circumference in a period of 12 weeks.” “Another study in 20 obese males noted a reduction in waist circumference of 2.86 cm (1.1 inches) after 4 weeks of 30 mL (1 ounce) of coconut oil per day.”

• Coconut oil is also good for the immune system. It strengthens the immune system because it contains antimicrobial lipids, lauric acid, capric acid, and caprylic acid, which have antifungal, antibacterial, and antiviral properties.

• Coconut has been shown to prevent and even cure candida.

It provides relief from the inflammation caused by candida, both externally and internally. Its high moisture component keeps the skin from cracking.

Homemade Basil Pesto with Wheat Germ Yield: 4 servings Total Time: 30 minutes Ingredients: • ¼ cup Nature’s Selection Wheat Germ • 400 grams of pasta • 2 cups packed basil leaves • 2 tbsp. pine nuts • 6 tbsp. olive oil • 1/4 cup freshly grated Parmigiano-Reggiano cheese • Salt to taste Directions: • In a pot, boil water, and then

add olive oil, salt, and pasta.

Cover the pot and leave to cook.

• Meanwhile, place basil, wheat germ, ParmigianoReggiano, pine nuts, and olive oil in a food processor, and mix until smooth.

• Transfer pesto into a large bowl. Add pasta and gently toss together, adding pasta water as needed. Season with Nature’s Selection Wheat Germ and serve immediately.

Mango Pineapple Smoothie with Wheat Germ Yield: 2 cups Total Time: 15 minutes Ingredients: • 1 tbsp. Nature’s Selection Wheat Germ • 1 cup frozen mango, cut into chunks • 1 cup fresh pineapple, cut into chunks • 1/2 cup unsweetened almond milk • 2 tbsp. fresh lime juice • 1/2 banana • 4 ice cubes

Directions: • Place all ingredients including wheat germ into blender.

Blend until smooth.

• Serve immediately or store smoothie in a closed container overnight if you prefer a thicker blend.

• Shake well and serve into two tall glasses.

October 2015 | 29

Nutrition

7F

Reasons Your Diet Will Fail By: Dr. Shady Labib

30 | October 2015

For a second I will try to forget the fact that I am a nutritionist and I will recall my early years of struggle with weight loss. Thinking about the amount of time, energy, and money that I have spent on dieting with absolutely NOTHING in return, I could have double majored music at dental school or I could have fulfilled my childhood dream of becoming an astronaut. Out of 15 years of personal experience with weight loss and dieting, here are 7 reasons why your diet will fail:

1. Diets are not designed to last:

Have you ever met someone who has managed to commit to a diet for more than 3 months and then maintain the progress for another 3 months?

Have you ever met someone who reached this "promise land" of post dieting maintenance phase?

everyday lives. We keep on missing out the fun and cringe at our bitter diets.

4. Diets are not effective:

Most of the diets out there are based on myths.

"All day bananas will help you lose weight."

Hmmm, personally I haven't. If you ever meet that person, please make sure to put me in contact.

Why?

Since diets tend to restrict everything enjoyable about food. As soon as you will stop your diet, you will overeat from all the goods that you have been deprived off. You will eat more than your usual.

6. Diets are not healthy:

Unfortunately most of the diets out there are based either on eliminating a type of food or adding too much of a certain food, such as low carbs, low fat, high proteins, high fats, etc.

The thing is, we need all sorts of food in a good balance in order for our body to function properly.

Well it’s pretty simple.

Diets are so restrictive and narrow-minded.

Our lives on the other hand are very dynamic and are in constant change.

This is why most of the dieters suffer from many nutrients deficiencies. They feel low on energy and not able to perform properly.

They even do look sick!

Whenever you will be faced with a changed situation (traveling, injury, pregnancy, career shifts, etc.), your diet will become irrelevant.

7. Diets are one size fit all:

Practically speaking, dieting gives you the fish but it doesn't teach you how to fish.

2. Diets are boring:

Could you face yourself in the mirror and accept the fact that this is how you will be eating for the rest of your life?

I don't think so.

I believe that most of you would agree that life would be miserable if we had to eat steamed veggies and cut down the carbs every day.

Food is exciting and rewarding. If we take out the pleasure of food from life, we miss out a lot.

3. Dieting is just a mean to an end:

Since diets are not enjoyable, they become just a "sacrifice" or a few months of misery, in order to reach our goals (which seems not to happen). Then what?

Well, we get to compensate for everything we have been missing out. “Remember that night everyone but me were having this pizza burger... where was that again?"

For most dieters, the point of dieting is to lose weight in order to be able to eat again the way they want with no restrictions. Does it make any sense?

We end up not living nor do we enjoy our

"Eat less and you will lose more."

"Low fat diets."

You will drop a few kilograms at first and you will think that it is working, then you will go into a depressing plateau phase, which will frustrate you to an extent that you will abort the mission and start eating again.

Why? Most of these diets are based on poor research studies and are used for commercial purpose aka to trick us into buying it.

5. Diets will trigger weight gain:

Most of the studies done to track the weight of dieters have found that they tend to add more weight than when they started.

The reason behind it is not a mystery.

Any of you have been to a dietitian before knows what I am talking about.

Each time you go, the doctor pulls out a paper with lots of colored font and hands it on to you.

On your way out, you will notice that everyone is holding the same paper.

Diets assume that we all have the same bodies; our metabolism is the same and that males burn fat the same way females do.

That’s every woman’s dream, not to mention how old you are or what is your daily activity level. Doesn’t matter, we all take the same diet and it should do its magic on all of us!

Sorry to burst your bubble, but the only way to succeed in reaching your body composition goals is by finding what works specifically for YOU. This happens by proper assessments and experimentations.

Bottom line:

Dieting is such a miserable way to lose weight. Not just that, it is not effective, it compromises your health and it might trigger more weight gain in the future. Sounds like a horrible deal.

On the other hand, you should start build small healthy habits that are sustainable on the long run.

October 2015 | 31

Nutrition

12 Foods To Fight Against Aging By: Omar Mamdouh

W

rinkles and aging skin are everybody’s concern. We don’t need to tell you that sun exposure and vices like smoking will age you. Every new day of our life is a walk towards aging and wrinkles are inevitable, but what about your diet?

Research is moving toward the resounding conclusion that yes, you can in fact eat to maintain your youth. Adding these foods to your diet is a piece of cake. Moreover, it will not only help you feel healthier and more energetic, but each food will also help you to slow down the aging process each in its own unique way. Start eating more of them today and you’ll feel the benefits right away.

Berries:

The chances of berries helping you stay younger looking are very good.

Some of the most popular choices are blueberries, blackberries, raspberries, and strawberries. The antioxidant value of these berries are all very high, which will help put an end to the free radical damage that takes place in our bodies each day and can lead to accelerated aging. Try an anti-aging berry mix by combining any three or more of these berries in one bowl.

Salmon:

Omega-3 fatty acids present in salmon are an important antiinflammatory agent for your body, and can help reduce the symptoms of any disease or condition caused or worsened by excessive inflammation. It’s also a good source of protein, so if you are doing any sort of resistance training it will help you build lean muscles mass, which will keep your body looking and feeling better, and help keep you at a healthy weight.

Almonds:

Almonds provide you with plenty of benefits like polyunsaturated and monounsaturated fats, healthy fats the body needs daily. But it’s the vitamin E that really makes almonds special. This will keep your hair and skin looking younger, both of which often display key signs of getting older. For best results, eat raw almonds and not the dry roasted or salted varieties. Keeping a supply of almonds handy is a great idea, since a handful can hold you over until your next meal and help you avoid junk food or fast food.

Tomatoes:

Tomatoes contain lycopene, which is a powerful antioxidant. Lycopene helps keep your skin firm, elastic, and also protects against heart disease and certain types of cancers.

Pomegranates:

Pomegranates are high in vitamin C, but they are also loaded with punicalagin, which is a super nutrient that helps your body preserve collagen. That means that eating pomegranate seeds or drinking the juice will help your skin stay firmer and more elastic. Adding pomegranate juice to your diet which contains antioxidants will keep you youthful and slow the breakdown of DNA in your cellular structure,which consequintly decreases the production of wrinkles.

Try sipping on 8 oz. per day for all the benefits without added sugar or other chemicals.

32 | October 2015

Greens:

Greens such as spinach, lettuce, and turnip green are high in calcium and folate, which not only support bone health, but can help protect you against declining mental sharpness. Greens contain lutein and zeaxanthin, which are antioxidants that reduce age-related muscular degeneration. Greens also protect your eyes against age-related issue. The darker green the vegetable, the more folate it tends to have, so stock up on spinach, broccoli, and chard.

Garlic:

Garlic is a famous antioxidant product. It is loaded with free-radical fighters that prevent wrinkles and aging skin, which leave your skin glowing. Garlic is a precursor for improving the immune system to keep your body healthy and energetic.

Eggs:

The amino acids in eggs will help contribute to your daily needs of these key elements the body needs to function properly. If you’re thinking that eggs will shorten your life because of all the negative press they’ve received for having a relatively high cholesterol count, most health experts agree that eating one or two eggs per day is healthy and will not cause a risk of heart disease, but rather provide you with improved health and longevity.

Apples:

They say if you want to keep the doctor away, you should be eating apples daily. One of the key components of apples is their high levels of vitamin C, which boosts the immune system and helps keep you free from colds and other diseases as you go through life. But they also have fiber, which keeps your digestive system moving. A clean digestive system plays a big part in keeping you looking and feeling good at any age.

Avocado:

Avocado is a tasty way to give your body the things it needs in order to function at its best and fight the aging process. Oleic acid gets the most credit as a highly effective antioxidant when trying to prevent cancer, but also has other anti-aging benefits in addition to increasing your lifespan. It contains lutein, which works to protect your eyesight from degenerating (protecting against conditions like macular degeneration, which can lead to blindness). Considering it also has healthy fats, potassium, and fiber, it’s a great addition for your overall health. Get a daily dose of 1/2 an avocado per day to ward off aging.

Dark Chocolate:

Happy news alert: Eating 1 to 3 oz. of dark chocolate a day can keep you youthful. Yes, it’s true; just make sure the dark chocolate contains at least 70 percent cacao so you’re getting enough of the anti-aging antioxidant flavanol.

Flavanols work to repair cell damage, which in turn will keep your skin and hair youthful while protecting you from heart disease and possibly diabetes, stroke, and decreased vascular function. Chocolate, you’re our hero.

Cucumbers:

Cucumbers are very hydrating vegetables, and staying hydrated is one way to stay looking and feeling young with plenty of energy. The silica in cucumbers will help your joints, bones, and connective tissues, all key components as you age.

Another added benefit is that cucumbers are low in calories, which will help you get to or to maintain a proper weight, which in itself has anti-aging value.

October 2015 | 33

Body & soul

Are You Really Happy?

By: Yasmine Shahine

34 | October 2015

Everyone wants to feel good and happy. Everyone wakes up every morning hoping that he will experience a happy day! When circumstances and events are to our liking, we are happy, and when they are not, we feel miserable.

But what if you asked yourself now “AM I REALLY HAPPY?” what do you think your answer will be?

Yes I am!

No I am not!

I don’t know!

One reason we have so much trouble attaining happiness is that we don’t even know what it is. We still believe that being happy is living a life where we can wipe out any sadness, rage, anxiety, uncertainty, or frustration, which we have to admit to the fact that it is not possible.

Why is it not possible?

Because simply that is the law of “NATURE”.

No situation remains as it is, and our physical world is always in a state of motion. That simply means that if you keep attaching yourself and your happiness to certain situations, you will experience unhappiness sooner or later!

Happiness Comes from Within

No matter how hard or how long you keep on searching for happiness, you will never find it if you keep on searching outside of yourself!

Here are five main facts that can help you find real happiness:

Fact #1 From our moment of birth, there is an endless race for happiness. If we take a look and start analyzing our behaviors and actions, we will see that all of them are in some way or another happiness oriented.

You need first to find and feel inner peace within yourself, and to be fully aware and convinced that no person or situation can have a say on whether you shall be living happy or not. Of course these things do matter and can definitely affect your state of mind and behaviors; however, when you are aware that only YOU can have a say to define how your situations can be managed, then you are on the right track to inner peace.

Fact #2

Stop seeking perfection thinking it will lead you to happiness! Perfection is man made illusion, as we are all beautiful imperfect humans living in an imperfect world. Unfortunately society, opinions, marketing, and social media keep showing us images of perfections; do not buy this illusion!

Strive for excellence, high standards, and hard work but never confuse that with the crippling behavior of perfectionism.

Fact #3

Challenges are indeed gifts for your growth and happiness. How can you demonstrate willpower and strength if your resilience has never been tested? How can you role model love and compassion if you have never faced the opposite? Knowing and believing that there is a higher purpose within dark times is what leads you to be at peace during tough times to keep reminding yourself over and over that your happiness will never depend on life matters and situations.

Fact #4

The past and the future do not exist! The past is a memory and the future is just our speculations and expectations. You can choose to dwell in the past for learning and happy reflections or dwell in the future for visualization and practical planning. However, you have to be fully aware that if you float away with your thoughts to negative purposes, you are suffocating and killing your ability to act positively in the only moment that you really own… THE NOW.

Fact #5

Learn to really forgive from your heart. The words of forgiveness have a positive impact on those we forgive, but ultimately forgiveness is a choice that allows us to be happy again. We do not forgive others in order to free them of the situation, burden, guilt, or regret. We forgive others to free ourselves and walk into compassion and love by doing so.

Everything you need to be happy is within you. There is just lack of enlightenment and that is why you haven’t noticed. We are truly powerful human beings. So use your time wisely and don’t let time use you.

Don’t beat yourself down, if you don’t take care of you, who will?

Slow down, find the joy within yourself and enjoy happiness October 2015 | 35

Body & soul

9

I

Magnificent

Ways the Aquarian Training Will Transform Your Life By: Sandra Shama Kaur

n the summer of 2012, I completed the Aquarian Yoga Teacher Training Program, accredited by the Kundalini Research Institute in New Mexico, USA. Without a shred of doubt in my heart, I can say that it was the best investment that I have ever made in my life. My entire life shifted from being a young lost soul trapped in unpleasant relationships and unhelpful habits, to an empowered young woman who drives the ship of her life, unafraid to rise to challenges and to utilize her energy to contribute positively into the world, uplift mankind, and transform her relationships. Here is a short synopsis about what this training can do for you!

36 | October 2015

Acute Awareness

You will gain such an acute awareness of yourself. An awareness that is so fast, sharp, and deep that within seconds you will recognize how your own thoughts and habits are sabotaging your potential for excellence and you will have the tools that can set you free within 9 seconds!

Sweet Self Care

You will know how to take care of yourself. You will have a razor sharp self-monitoring system that will alert you to your own emotional imbalance, fatigue, sleeplessness, weak digestion, stress, looming sick, anger, or fear. Better yet, you will have tools that can zap you out of this state all by yourself. That is, without resorting to psychologists or psychiatrists, medication or stimulants like caffeine, cigarettes, drugs, or alcohol. You effectively become your own doctor.

Self -Sensory

You will develop your meditative mind, which will give you the patience to wait and see what comes to you. Your mind will direct you to work towards the right channels. You will meet the right people.

Your creativity will be your sensory system.

You will be overflowing energy, touching the hearts of people, feeling their feelings, and filling their emptiness.

Become Authentic

You will drop the mask- the make up or hair due, the fancy car or the diamond rings, the designer bags, shoes, and attire.

You will become comfortable just being you; plain and simple. You will honor your word and speak the truth, the word that honors your identity, your being, your soul.

Intuition

You will have a pre-emptive knowing that will tell you what to say or do before a situation calls for action. You will know the consequences of your action before you act. You will see something coming before it comes. And you will be way ahead of the game.

Conquer Crisis

You will conquer crisis. You will have the physical capacity and mental vitality to penetrate a crisis with wide-open arms and cross to the other side of the tunnel with grace, honor, and humility. Each crisis will bring you one step closer to your density.

Illuminating Radiance

You will radiate light wherever you go.

Without having to say a word or look a certain way, your sheer presence, aura, and light, will be noticed by others who will show you the reverence, trust, and understanding that you deserve.

Purposeful Living

You will know your purpose. You will appreciate your uniqueness. You will understand your talents and ability. You will be able to reorganize your strengths, talents, and abilities in a way that makes you excellent and serves your community.

Community Shaper

You will gain the tools that will allow you to become an effective member of society.

You will be able to serve others through being a Teacher. A teacher that “walks the walk and talks the talk�. You will be able to teach others how to self care and also care for others. Your role in society will be that of the Archangel who alleviates the pain and suffering of those around by sharing tools for empowerment and self-initiation.

You will show others the path. The way to become their own masters, their own teachers, and their own doctors.

October 2015 | 37

Body & soul

Exercises

to

Prevent

Wrist Injury By: Marco Joseph

T

38 | October 2015

This article will instruct you on how to increase range of motion and strengthen the wrist area.

This article will not allow you to begin diagnosing your lifting pals.

The wrists are composed of a complex joint full of bone, ligaments, connective tissue, muscles, and nerves. It also has multiple ranges of movement - flexion and extension (moving the palm backwards or forwards relative to the forearm), adduction and abduction (moving the hand from side to side). Compare this to the movement of, for example, the knee joint, which only has flexion and extension. It also marks the area of transition between the forearm and the hand, so the health of the wrist can directly impact your grip strength (more on that later).

Another thing to consider is that if we lack motion at the wrist, we’ll try to make the motion up at the shoulder and elbow. Conversely, if we lack shoulder mobility, we’ll try to make it up at the elbow and wrists. It is therefore just as important to focus on scapular and shoulder mobility as it is on the wrist, as the two are interconnected and focusing on one may not alleviate the problem for the other.

As an example, in the catch phase of a clean we need to have adequate wrist extension, forearm pronation, and external rotation of the shoulder to allow us to receive the bar on the front of the shoulders and fingertips. Ideally, one would have enough mobility to keep a closed grip on the bar with the elbows high and the bar resting on the shoulders. However, when attempting a heavy clean (and jerk) this is pretty hard to do, which is why you usually see Olympic lifters bounce the bar of their shoulders and re-grip the bar when they come out of the hole before attempting the jerk. If the wrists are stiff or weak, this will place additional stress on the structures of the joint and down the front of your forearm. As such, we need to address these two elements (wrist mobility and strength) through proper exercises and stretching.

Usually wrist pain is experienced in the front squat, thruster, push press / jerk, or any movement that includes the rack position.

There are several factors (technique, mobility, strength) that could be triggering this pain and hopefully this article will help you figure out how to fix it!

TECHNIQUE – ARE YOU DOING THE MOVEMENT CORRECTLY? Rack Position Front Rack Make sure the barbell is resting on your shoulders! You should feel 5 points of contact on your body. The shoulders (left and right), the collar bone (left and right), and the throat.

This can be achieved by elevating the elbows, loosening your grip, and allowing your fingers to guide the barbell onto your shoulders – you may feel a slight choking! Maintaining this position will allow you to keep an upright torso, but more importantly keep the weight off your wrists and on your shoulders!

Often we see peoples’ shoulder dropping at the bottom of a front squat – this shifts the

weight from your shoulders straight into… you guessed it YOUR WRISTS! To avoid this from happening make sure you set your upper back (imagine driving your chest into the bar) before initiating the movement down into the bottom of your squat. The weight should rest on your shoulders not your wrists!

PRESSING MOVEMENTS Overhead-Press-Form-Grip

When pushing the bar overhead or in a bench press, ensure that the weight of the bar is going through the base of your hand (i.e. the fat part). Far to often we see members pressing with the barbells in the back of their hands, which makes the wrist a fulcrum and ultimately results in a bad case of carpel tunnel syndrome.

When doing dynamic movements (such as the push press, split jerk, and thruster), it is important to not begin pressing the bar overhead until your hips have reached full extension. This will allow the bar to drive off your shoulders and allow you to transition to a strong pressing grip. If you have very tight wrists, imagine gripping the bar as soon as you feel your buttock squeezed – early dropping of the elbows will make you lose power from your legs, but also transition all the weight from your shoulders into your wrists!

STRENGTH – ARE YOUR WRISTS CONDITIONED?

Wrist pain usually subsides as you become more proficient in CrossFit. The body is a wonderful machine that adapts to the positions you put them in! However, it’s always good to do an additional bit of wrist strengthening and stretching.

MOBILITY?

Often wrist pain is a result of flexibility/mobility issues in the triceps, laps, and shoulders – it’s no surprise, as a lot of us spend the majority of our days with our shoulders down, hunched over keyboards.

8 Exercises to Increase Wrist Mobility and Strength: 1. Wrist Rotations. This is very basic. Wrap your fingers together and move your wrists around in every possible direction. Hold any position that feels a little tender/limited for a few seconds. Repeat often throughout the day.

2. Prayers. Stand up and place your hands together in front of you, as if in prayer.

Maintaining contact between your hands, lower them. Go as far as you can. The longer you can keep your hands together, the better you’ll stretch the wrists. At the bottom, reverse things so that your fingers point downward and your hands remain together. Come back up.

3. Static Holds. Pull your wrist back into extension and/or flexion and hold for at least 20-30 seconds.

4. Planche Push-up Position. Get into a plank position (elbows fully extended at the top of the push up). Turn your hands inward so your fingertips are pointing toward your toes.

Keeping a rigid torso, shift your body forward so you have an angle from your shoulders to wrists. Hold this position for 20-30 seconds (or as long as you can bear) and repeat. If this is too intense, drop down to your knees and complete.

5. Wrist Walks. Place your palms on a wall, with your arms straight and fingers pointing to the ceiling. Keeping contact with the wall and walk your hands down the wall. Go as far down as possible without letting your palms come off the wall. Once you reach the point where you can’t walk your hands down any farther, turn your hands around so your fingers are now pointing to the floor. Walk your wrists back up the wall as far upward as possible.

Repeat.

6. Front Squat Rack Position. If you have pain when trying to hold a front rack position or can’t even get into it in the first place, you need to get your wrists working through the range of motion required for the front squat.

Even though it’s your shoulders holding the bar in place rather than your wrists, you still need good wrist mobility to get the bar sitting correctly on top of your shoulders in the first place. Load a bar on a desired rack setting. Set up in a rack position, with your elbows pointing as far forward as possible and weight sitting on your shoulders. Pick up the bar and rotate your elbows forward, then re-rack the bar. Repeat this process until you see a change in your rack position.

7. Ring Push-ups. A great exercise to work on wrist stability as well as stability through the elbow, shoulder, and core. Adjust the height of the rings appropriate for your fitness level (the lower the rings the more difficult the exercise). Grip the rings, keep your body straight and your legs fully extended behind you. Slowly lower yourself down towards the floor. Pause at the bottom then push yourself back up to the starting position. Do not lock out your elbows to maintain tension throughout the muscles during the exercise.

Repeat.

8. Double Kettlebell Rack Walk. Take a kettlebell in each hand. Lift the kettlebells up under your chin so that your palms and your wrists are facing each other. The kettlebells should be resting on your shoulders and upper arms. Walk forward and hold the kettlebells at the same position during the whole time. Continue for the desired amount of time or distance.

When it comes to joint pain “no pain no gain” is totally amiss. Pain is a sign to stop. If you have wrist pain at rest or if you are concerned, an evaluation by a physiotherapist specialized in sports injuries may be able to put your worst fears to rest.

October 2015 | 39

Body & soul Essential 6 Tricks for Staying

Cool during Outdoor Summer Workouts

D

By: Jasmin çakmakçı

During the summer, temperature can climb up to the point that exercising outdoors can cause you heat cramps, heat exhaustion, or even worse,a heatstroke.

However, many of us don’t want to abandon the benefits of outdoors training just because it’s hot outside. If you count yourself amongst these people and want to get the benefits of the sunshine, fresh air, and the nature, there are some precautions you can do to stay cool.

40 | October 2015

1. Hydrate. Dehydration is the key

to heat related illnesses. Drink plenty of water to help your body cool down. Don’t wait until you feel thirsty to drink. Water is the best solution for dehydration but if you are planning to exercise intensively, you might consider adding salt to your water to replace the sodium you lose through sweating.

2. Dress appropriately. The

more clothes you have on, the quicker your body will heat up.

Lightweight and loose clothes help the sweat evaporate faster and this will keep you cooler.

Avoid dark colors that absorb heat.

3. Stay in the shade. This can be challenging outdoors but if you have the chance to stay in the shade at least for some time during your workout, exploit this opportunity. The temperature in the shades is approximately 10 degrees less than in direct sunlight and this will make a difference when putting your body through the workout.

4. Avoid midday sun. The

temperature’s difference between early morning and midday can be anything between 5 to 20 degrees. Schedule your workouts as close to sunrise as possible or after sunset, so the weather has had the time to cool down.

5. Lower the intensity of your workout. Not something

you want to do? I completely understand, but this might be one of those times you need to do it to be able to stay on the safe side. When the outside temperature rises above 40 degrees, high intensity workouts are likely to increase your body temperature to dangerous levels.

This can cause headache, weakness, dizziness, and even loss of consciousness. However, if you choose to have high intensity workouts, keep it short and listen to any warning signs your body may give you.

6. Keep your head cool. Wear a

cap or wet your hair to keep your head cool. Sunstrokes are most

of the time caused by excessive heating of the head.

What is a heatstroke?

A heatstroke is a condition caused by failure of the body's temperatureregulating mechanism when exposed to excessively high temperatures.

Unlike fever caused by virus or bacteria when you have flu, heatstroke is caused by exposure to heat coming from outside.

Recognize the symptoms of heatstroke:

If you notice any of the symptoms listed below while exercising in excessive heat, stop the workout, go indoors or under the shade, and seek medical help.

• Body temperature of 40 C or higher is the main sign of heatstroke • Alteration in sweating • Unusual high heartrate • Unusual difficulty at catching your breath • Headache

Body & soul

?

Is Your Mind Holding Back Your Training

M

Most of us have heard the saying “The body achieves what the mind believes.”

This is pretty accurate when it comes to training hard and pushing your limits.

Your mind has a great power over you and your performance, hence when things get uncomfortable, your mind is the first one to quit (this is only if you let it). If you surrender to your biggest obstacles by saying that you can’t do something, you will immediately notice the effect.

By: Jasmin çakmakçı

Luckily, it’s possible to train your mind and make it stronger:

1. When you find yourself facing a workout which is challenging and will push you to your limits, instead of telling yourself that you won’t be able to finish it, convince yourself that you will finish the workout no matter how long it takes. By taking this approach you won’t put pressure on yourself and there won’t be a space for any failure, which usually is the biggest barrier in our mind.

2. When things get hard during a workout, find ways to deal with the discomfort. The first thing to do is to convince your mind that this discomfort is not going to damage you. It is just a feeling. However, if you feel strong pain during your workout, you should stop the workout and consult a physician.

3. You can influence your mind by suggestion. Let’s say that you are doing a workout where you have to perform as many rounds as possible of a certain set of exercises in 20 minutes. The first 5 minutes feels endless but you can tell your mind that this is just the beginning. You are not as tired as you will be. After the magic halfway milestone of 10 minutes, you can tell your mind that you are over half way through. You went this far and are still alive and kicking, so you can do 10 more minutes.

4. When the finish line is looming, tell your mind that you are almost done. The fact that you exceeded

yourself and the endorphin rush will make you forget the discomfort you went through and trust me, after a while you’ll be hooked to the feeling.

5. Especially in situations where you are under pressure and afraid of failure such as in competitions or a challenging workout you have never done before, it’s really important to keep calm. Save your energy for the actual performance instead of using it to convince yourself how you won’t make it or shouting to a judge who just told that you had no rep. Breathe, focus, and try again.

6. You might not be as good as the athlete who just won the first place in the world championship or even the athlete who is training with you. Everybody starts from somewhere, so you should not compare yourself to others. Tell your mind that you will do your best to perform better than the last time instead of pressuring yourself to be the best. This approach will do wonders to your performance.

7. Don’t stress. Change the things you can, work hard, and don’t worry about the things you can’t change.

Getting stronger, being more endured, and learning new skills will take time. Be gentle on yourself.

Next time you train, grab heavier weights, run a bit longer or try a workout you have never tried before. You can and will do it!

October 2015 | 41

The Game

Diving

The Red Sea is world-famous for its marine life, and is considered as an ideal spot to dive. Divers are blessed with the underwater sightings of glorious beauty. This incredible eco-system is home to around 1000 different fish species and 150 species of coral. The Red Sea coast is lined with underwater fringing coral reefs totalizing a distance of some 2000 kilometers.

Diving Season

Egypt is the finest choice for diving at any time of the year; however, the water temperatures vary.

Average water temperature ranges from 21°C in the winter to 28°C in the summer. In spring or autumn the water temperature is around 25°C. Average Visibility: You can expect 20 to 50 meters all year round!

Depth: From 5m to 30m, the coral reefs are shallow and most of the dive sites are between 10 to 20 meters deep.

Best Places to Dive in Egypt

The Red Sea is the home for the breathtaking reefs with a teeming marine life, pelagic fishes, reef sharks, dolphins, and even the very rare dugong. The Red Sea can be divided into two parts: The North Red Sea with exotic resort destinations such as Sharm El Sheikh (Thistlegorm Wreck, Shark Reef, Yolanda Wreck, Kingston Wreck, Anemone City, Rosalie Moller Wreck, Dunraven Wreck, and Jackson Reef in Straits of Tiran, ), Hurghada (Giannis D Wreck Abu Nuhas Reef, Rosalie Moller Wreck, and Carnatic Wreck Abu Nuhas Reef) and Dahab (Dahab Blue Hole and Canyon).

The South Red Sea is less popular and offers much less crowded dive sites and pristine reefs with superb coral, such as Elphinstone Reef, Dolphin House, Abu Dabbab, Daedalus Reef, and Fury Shoals in Marsa Alam.

Other Top Diving Destinations

The Brother Islands and Numidia Wreck located 200 km from Ras Mohammed.

Dolphin House in El Gouna.

Habili Ali and St. Johns Caves near Hamata.

Types of Diving

Recreational diving or sport diving is a type of diving that uses SCUBA equipment for the purpose of leisure and enjoyment.

Wreck diving is a type of recreational diving where shipwrecks are explored.

Technical diving is about surpassing your limits and testing your skills in exploring deeper and harder to reach underwater features, such as caves, narrow canyons, and ship wrecks while breathing mixed gas.

Free diving, which is also known to many as “skin-diving”, is an extreme sport where divers try to reach a maximal depth while holding their breath, wearing only a mask, and fins or a monofin, but no tank.

How to Dive in Red Sea?

Diving and dive centers in Egypt are 42 | October 2015

Trainings and Courses

All certified diving centers and schools in Egypt provide all levels of diving trainings, including open-water, advanced, technical, and even specialized courses in rescue diving and specific fields of the sort. Their activity is regulated by the official Chamber of Diving and Water Sports (CDWS) and they all own the EUF (European Underwater Federation) international certification.

Recommended Training:

Try Dive is a good way to get familiar with breathing underwater with a professional diver, who will assist you the whole dive.

Only thing you have to do is to focus on the beautiful marine life. If you want to be able to dive alone (diving buddy is always recommended though), you need to do 4 day Open Water Course. To do the open water course you need to be at least 10 years old and in good physical health.

Take the PADI Deep Diver and PADI Drift Diver courses for diving. The PADI Digital Underwater Photographer course is also great to record your adventure, as it gives you the background information you need to dive safely and allows you to study at your own pace through an interactive computerbased program.

Get Your Adrenaline Rush in Egypt With These Water Sports

managed and regulated by the Chamber of Diving and Watersports (CDWS) offering the whole array of technical courses, from basic Enriched Air Nitrox to Trimix courses and more. It recognizes the following technical training agencies: SSI, NAUI Tec, TDI, IANTD, DSAT, GUE, ANDI, IART, and BSAC. Dive centers are thus forced to recognize any diving certification issued by the following international training agencies, and holders of specific certifications will have the right to dive the sites that suit their level of competence.

Contact information: For a complete list of the officially recognized dive training agencies in Egypt, please visit the CDWS website: http://www.cdws.travel/

What happens on the course?

A pre-assessment dive may be necessary to assess the suitability of the student to the self-reliant course. Usually a course consists of a short theory session and three further open water dives. The theory consists of a presentation by an instructor that teaches you all aspects of how to plan and carry out your dive without the need for relying on someone in emergencies. Divers holding the PADI Deep Diver specialty certification may be certified as a self-reliant diver to 40m. *Price of the diving course ranges from 200300 Euros per 4 diving classes.

October 2015 | 43

The Game

Kitesurfing Kitesurfing is a recreational sport in which a person uses a large kite for propulsion and stands on a form of a transportation in order to perform exhilarating stunts and reach high speeds.

Although the name includes surfing, kitesurfing requires wind as a mere form of force to power you along.

Is kitesurfing easy to learn?

If you have prior experience in water sports, such as surfing, kite-flying, windsurfing, or wakeboarding, the learning period will be shorter. However, kitesurfing is a tough and relatively dangerous sport, hence lessons are highly recommended for anyone seeking to start out.

Many people underestimate the amount of power produced to kitesurf; the kite generates its own wind in addition to the ambient wind. The level of wind can be adjusted, where thirty knots is considered extremely challenging and dangerous.

It is absolutely beneficial to learn from websites and magazines, but an instructor is mandatory to provide you with a practical guidance and make the proper appropriations for you in gear setup.

44 | October 2015

You will need a kitesurfing traction kite, kitesurf board, kite control device, harness, a safety system, as well as kitesurfing accessories, including wetsuit, booties, lifejacket, and helmet.

Often a bow/SLE is recommended for beginners and intermediate levels, while a C kite is more used by experienced riders due to their rapid reactive turning, direct response, and powerful turns.

The boards used are predominately symmetrical, where they do not change whichever direction you are travelling in.

Directional boards are similar to the surf boards, where the larger the surface area of the board, the less power it needs to get it up, which makes it suitable for beginners.

What physical condition should I be in?

A moderate level of physical fitness is required. It is also necessary to have at least basic swimming skills and overall body strength.

What are the benefits of kitesurfing?

Kitesurfing engages your entire body; your legs are used to control the board and push against the power of the kite whereas your torso, especially your abs and arms are used

to hold onto the kite and keep your balance.

Kitesurfing is one of the sports that require adrenaline rush that can easily make you happy and stress-free.

In turn, stress reduction automatically strengthens your immune system and rewards you with a good health status.

As you try to keep the kite in the air with one hand while you grab the board with the other hand, this activity builds your coordination and concentration.

Just as any water sports, kitesurfing fosters respect for the nature’s beauty and makes you breathe fresh air away from the city.

The way of navigation and jumping in kitesurf, in which you constantly move your body and alternate positions, increases your reflexes and reaction capacity.

Practicing kitesurfing makes you more eager to make new relationships with colleagues who share the same interests and passion.

Best Places to Kitesurf in Egypt: Soma Bay: Abu Soma Bay. Dahab: Blue Lagoon and Dahab Laguna.

El Gouna: Zeytouna Beach, Movenpick Beach, and Mangroovy Beach.

Hamata: Camel Beach.

El Naaba: El Naaba Lagoon.

Ras Sudr: Paradise Beach and La Hacienda.

Zaafarana: Zaafarana Beach.

Whom to contact for courses?

Get Your Adrenaline Rush in Egypt With These Water Sports

What do I need to kitesurf?

Navigate (Navig8 Club) presents a variety of exciting outdoor activities in exotic locations, both inside and outside Egypt. Trained and certified professionals will accompany guests throughout their adventuress to provide guidance and create a safe environment through dealing with high standard operations.

Kiteloop camp proffers adrenaline packed sports suitable for all ages as well as spacious Caribbean styled beachfront bungalows nestled in front of the sea in Ras Sudr and Sharm El Sheikh.

Katana Wave provides training and courses for all levels with IKO certified instructors. Courses are offered in Wadi Lahami located 180km south of Marsa Alam Airport.

October 2015 | 45

The Game

Pa

P

Parasailing, parascending, or parakiting means riding the wind. It is a recreational kiting activity where a person is towed behind a boat while attached to a specially designed canopy wing and is pulled by a boat that drives off, carrying the parascender or wing and person into the air. If the boat is powerful enough, two or three people can parasail behind it at the same time. The parascender has little or no control over the parachute.

Honeymooners in particular like this romantic sky ride.

46 | October 2015

rasailing

Places and Bookings:

Na’ama Bay in Sharm El Sheikh is renowned for parasailing where pioneering hotels, resorts, and diving centers first took up residents in the early 1980s. Professional parasailing clubs have booths all over Sharm El Sheikh, and it is very easy to arrange a ride through your hotel or directly from the beach in Na’ama Bay. Available at almost any resort at El-Gouna, parasailing is an experience you don’t want to miss. To book a parasailing round, contact one of the numerous water sports companies based in El-Gouna through your hotel.

Most of Hurghada’s allinclusive holiday resorts offer parasailing among their featured water activities.

It is also available in Dahab, Marsa Alam, and Marina.

How Long Does It Take to Parasail?

You will parasail for approximately 10-15 minutes.

Things Recommended to Bring with you: Towels Sun Glasses

Prices:

Parasailing Single: EGP 300360 Parasailing Double: EGP 482-550 Parasailing Triple: EGP 602-700

Who Can Do It? Is It Safe?

It’s only scary to those who fear heights, but it’s a very safe activity that could be even done by a 5-year-old kid. Although it might seem complicated, parasailing is easy, as you need no effort to take off. The used speedboats have a platform in the back specially designed to ease off the launch and the landing 10 to 15 minutes later.

Advantages:

The activity is very attractive not

only to those who are interested in extreme sports but equally to anyone who would like to parachute but do not want to jump from a plane.

Parasailing is an enjoyable, entertaining activity that everyone can do, (go single, double, or triple) and in either way it is a beautiful trip up in the sky with a view. You don’t need any efforts to get up, just relax and take a deep breath in the fresh air.

Suitable for

Men and women.

Required weight:

If you and your friends weigh less than 150 km, then you can enjoy parasailing all together.

The Game

Flyboarding

Flyboard is a type of water jetpack attached to a personal watercraft (PWC), which supplies propulsion to drive the flyboard through air and water. A flyboard rider stands on a board connected by a long hose to a watercraft. Water is forced under pressure to a pair of boots with jet nozzles underneath which provide thrust for the rider to fly up to 15 m in the air or to dive headlong through the water down to 2.5 m.

Places and Bookings:

Flyboard Egypt Club in North Coast Flyboard Egypt Club in Port Ghalib, Marsa Alam Flyboard Egypt Club in Porto Sokhna Flyboard Egypt Club in Club M Marrasi Flyboard Egypt Club in Porto Marina Flyboard Egypt Club in Kiteloop For reservations visit www.flyboardegypt.net Each one of these locations has their unique selling points to different segments of customers. Enthusiasts tend to visit Porto Marina and Club M during the summer, and Porto Sokhna and Kiteloop during the winter.

Flyboard gives you the option to either buy or rent out. The shortest session lasts 30 minutes.

Price:

600 LE per session

Get Your Adrenaline Rush in Egypt With These Water Sports

What is Flyboard?

Requirements: Ability to swim Balance Practice

Instructions for Flyboarding

1. Roll over in the water so you’re facing down.

2. Position yourself so your feet are straight down. Lock your legs.

3. Prepare yourself mentally.

4. Give the thumbs up and prepare for take off.

5. Remember that your toes and heels will help you fly, and if you want to move you can direct yourself by looking that way and putting your weight on the foot of the direction you want to go to.

October 2015 | 47

The Game

Water skiing

Water skiing is a surface water sport in which an individual is pulled behind a boat or a cable ski installation over a body of water, skimming the surface on two skis or one (slalom) ski.

Skiing Requirements:

The sport requires a sufficient area on a smooth stretch of water, one or two skis, a tow boat with tow rope, three people, and a personal flotation device.

Skier Requirements:

The skier must have adequate upper and lower body strength, muscular endurance, and good balance.

48 | October 2015

Age:

There is no minimum age necessary for waterskiing.

Places and Bookings for Waterskiing:

You can water ski at almost any Red Sea destination in Egypt: Sharm el-Sheikh, Hurghada, North Coast, and El-Gouna are perfect for water-skiing. Large manmade lagoons and secluded bays dot the Red Sea Egyptian coast.

Professional water sports centers are highly qualified to provide the needed support and top-of-therange boats and gear, including hyperlite water-ski and wakeboard equipment boards.

Located 30 minutes from the city of Hurghada at the Red Sea, El Gouna’s artificial lagoon system makes it one of the best waterskiing destinations in Egypt. One lagoon in particular is traditionally used for water-skiing and slaloms: the one located next to the Sheraton Miramar Hotel.

It is accessible from a dock near the El-Gouna lighthouse. The lagoon has been especially

designed for water-skiing: it’s 850 meters long and 2.5 meters deep, and a large sandbank prevents the sea waves from entering the course. You don’t have to be a guest of a fancy hotel to practice this sport on your holiday, but it is preferable to book your ride beforehand.

Hurghada offers large and shallow lagoons with flat waters to provide perfect conditions for water-ski beginners, whereas the open water beyond the sandbanks is a preferred option for more experienced water skiers and inveterate freestylers. To get in contact with the right center, ask for help at your hotel desk or look out for the ads and booths at the beach.

Sharm el-Sheikh: Most major hotels and resorts in Sharm El Sheikh offer a wide range of water activities, including water skiing. Sharm el Maya is a favorite destination among water skiers.

Located on a mountainous surrounding, the bay is almost completely sheltered from the winds and you’ll soon find professional aqua sports clubs who will provide you with the equipment

and instructors to learn water skiing and improve your skills.

With many natural and man-made lagoons, Marina in the north coast is a perfect location for water-skiing on the Egyptian White Med Coast.

Most of the 4 and 5-star hotels offer the needed facilities for beginners and provide the gear and support for the more experienced athletes.

Things Recommended to Bring with you: • • • •

Hat Towels Sunglasses Sun Creams

Price:

Around 300 EGP for every 15 minutes.

Contact info:

Water sports centers and schools are managed and regulated by the Egyptian CDWS (Chamber of Diving and Water Sports).

For more information and for a complete list of the certified water sports centers, visit the CDWS.

The Game Health Benefits of Windsurfing:

• Exercising outdoors on the water and beneath the sun is all you need to enjoy an optimistic day while soaking up some vitamin D. It certainly lifts the spirits and helps you forget all about your worries.

• As you balance your board, windsurfing works your core muscles as well as your entire body, including arms, back, and legs, which makes it a great overall exercise.

• Windsurfing is an amazing cardiovascular workout, where it requires the heart to pump faster and provide oxygen to several muscle groups.

• The more you windsurf, the better your cardio endurance becomes, as the heart muscle is working vigorously to supply various muscles with the blood they need. As you increase your cardiovascular fitness you will certainly prolong the windsurf duration.

• If you are seeking to burn lots of calories, windsurfing can burn up

to 1000 calories per hour! This rate is very hard to achieve via other forms of exercises.

• Last but not least, windsurfing is a recreational, interesting form of water sports, where you unwind your sense for miles without even noticing the time. You may travel as long as 20 miles per hour without recognizing.

What You Need to Know About Windsurfing:

Golden Rules:

The two most important factors in windsurfing safely are avoiding offshore winds and sailing with other people.

Places to Windsurf: Dahab, Hurghada, Ras Sudr, Sharm El-Sheikh, El Tur, Safaga, Marsa Allam, Soma Bay, Makadi Bay, and El Gouna.

• It is imperative to have a relaxed stance on the board and a slight bend in the knees at all times.

• You must know the right place to put your feet and remain balanced.

To know it, keep your weight over the centerline.

• Do not give excessive attention to what your hands or legs are doing.

Instead, focus on the road ahead.

• It is not a good idea to sail with barefoot, as it will make you prone to slipping or stubbing. Wear the suitable gear.

• Confidence is all what you need to enjoy windsurfing without losing balance.

Windsurfing

Get Your Adrenaline Rush in Egypt With These Water Sports

A

Apart from relaxing, you can seize the opportunity of practicing water sports like windsurfing if your vacation is by the sea. Windsurfing is one of the most effective exercises you can perform, where it engages your total body, including the shoulders, forearms, and lower back.

October 2015 | 49

Styles & features

• Join the one and only Egypt Fitness Fest.

A fun fitness packed weekend brought to you by In The Zone Sports and powered by Reebok.

• If you think fitness isn’t FUN we will prove you wrong! Because FITNESS IS FUN! • The Fest is going to feature many fitness activities, fun games for the whole family, amazing music that will get you all pumped up, yummy food, and barrels of fun.

• It’s a great event to get exposed to what’s hot and new in the fitness and health industry and also to meet new people who share the same passion for sports and fitness. We bring you excitement, motivation, inspiration, and joy for the whole family that all sums up to a one of a kind experience. You shouldn’t miss this annual celebration of fitness and health. Let’s all work towards a fitter and healthier Egypt.

50 | October 2015

F T Facts

Late afternoon is the ideal workout time. Muscle strength and body temperature both peal between 4 and 6 p.m.

One egg provides around 10% of your daily protein intake and can lower the risk for heart disease.

Because it makes you feel almost weightless, swimming reduces the impact of joints by 90% compared to land-based exercise.

52 | October 2015

Exercise increases energy levels and serotonin in the brain, which leads to improved mental clarity.

Apples are more efficient than caffeine in keeping people awake in the mornings.

Any cheese product labeled as processed is packed with additives and chemicals and is actually composed around 49% of cheese only!

Send your resume to info@thefitnessmagazineeg.com

Apply now!

• Sales Representative • Senior Editor

Styles & features

AQUA SPHERE RACER TRI SUIT

Shop Water Sports Footwear & Apparel

O’NEILL SKINS LONG SLEEVE CREW

BODYGLOVE CT SLANT 3/2 FULLSUIT

SPEEDO ZIPWALKER HYPERLITE MOTIVE 134 WAKEBOARD & FREQUENCY BOOT PACKAGE

SPEEDO MEN’S COLOR SHARDS JAMMER

54 | October 2015

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MARA HOFFMAN PRINTED RASH GUARD

October 2015 | 55

Styles & Features

PORTABLE GADGETS YOU WANT TO HAVE IN 2015

Trace Is An Action Sports Tracker For Skaters, Surfers And Snowboarders

Made by ActiveReplay, Trace is a tracker designed specifically for an action sports enthusiasts. The device records stats that matter for skating, surfing, skiing and snowboarding. That way, you can brush up on exactly what you did to hit that trick last time (e.g. how fast you went, the path you rode) so you can recreate it. Trace is attaches to your board or helmet, measuring the usual numbers that help compute fitness indicators, such as location, speed, distance, jump heights, turns, and calories burned. For surfers, it tracks length of waves in time and distance, along with size of airs. For skiers and snowboarders, it expands on what the AlpineReplay does, identifying tricks similar to what it does for skaters, along with typical tracking data.

Pledges to reserve a unit starts at EGP 775.

SAMSUNG GEAR S2 AND GEAR S2 CLASSIC

Samsung’s Gear S2 is the best-looking smartwatch it’s ever made with a rotating bezel and Samsung Pay. The Gear S2 and Gear S2 Classic are Samsung’s first smart watches in 2015, and both feature an attractive, round design that looks a lot more like a normal wristwatch than its half dozen previous Gear devices. Both models sport a wild rotating bezel, which twists and turns to help you navigate Tizen OS on the smartwatch. In true Samsung fashion, the Gear S2 comes in an option with 3G connectivity. After a hands on with the Gear S2, it became clear that the coolest thing about the Gear S2 is its innovative interface. Samsung built the entire interface around the rotating bezel, so you use it at every turn. The rotating bezel revolutionizes the way you use the smartwatch, and it offers a finer degree of control than you can get with your fingers alone. The Gear S2 will cost EGP 3100; it will be available at amazon.com.

RAZER’S NABU OFFERS FITNESS TRACKING AND SOCIAL CONNECTIVITY TO PC GAMERS

The Razer Nabu targets gamers not just with fitness tracking, but with social interaction and app integration aimed squarely at connecting members of the PC gaming community. It works with the help of its complex fitness and health tracking functionality, measuring steps taken, distance traveled, calories burned, minutes spent active, and hours slept.

However, Nabu’s most defining feature is the discreet OLED screen that sits on the underside of your wrist.

Razer simply uses the screen to display notifications, emails, text messages, and fitness info, with a single button to flip through the different screens. That small screen, and Bluetooth LE, means the Nabu can run for up to six days on a single charge. While the Razer Nabu X retails for just EGP 400, the new Nabu will sell for EGP 800 when it launches in October.

THE TAGO ARC IS LIKE A HUNDRED BRACELETS IN ONE

Released by Liber8 Technology; Tago Arc is a wide bangle with an e-ink surface that you can change at the tap of an app. The idea is this: Buy a pic from the shop in the Tago app, put your phone on your bracelet, tap “transfer,” and voila! — The bracelet changes to the selected image. It works via NFC transfer, so it doesn’t need cords or charging (ever). No dying batteries, no Bluetooth pairing, no ports.

It draws energy from the phone during the transfer. The display is a 16-“color” grayscale with 150 ppi. The stretch goal was colored silicone cases to change the edging from the three original choices. Users can take photos and upload them for use as a design. Some art will be free; others will have limited charges, it will cost EGP 160 a pop.

Meet The Dr. Sheldon G. Sheps Cardiologist

Dr. Katherine Zeratsky Registered Dietitian

Should men take calcium supplements?

Most healthy men don’t need to take calcium supplements.

Calcium is important for men for optimal bone health, but in general it’s best to get calcium from foods. Dairy products have calcium and so do dark green leafy vegetables and fortified foods.

Don’t forget vitamin D, which helps your body absorb calcium. Food sources of vitamin D include egg yolks and fatty fish, such as salmon and tuna. You can also get vitamin D through fortified foods and even from sun exposure.

Dr. Edward R. Laskowski Sports Medicine Physician

If I lift free weights, do I need to wear a weightlifting belt?

For most people, wearing a weightlifting belt does little to improve performance or protect the spine — especially during exercises that don’t stress the back or place only minimal stress on the back.

You might consider wearing a weightlifting belt if you’re doing power lifting or dead lifts. A weightlifting belt can be a reminder

Can eating more whole grain foods help lower my blood pressure?

It might. Eating more whole grain foods on a regular basis may help reduce your chance of developing high blood pressure (hypertension).

Whole grains are grains that include the entire grain kernel — they haven’t had their bran and germ removed by refining. Whole grain foods are a rich source of healthy nutrients, including fiber, potassium, magnesium, folate, iron, and selenium. Eating more whole grain foods offers many health benefits that can work together to

to keep your spine in the correct position during heavy lifting.

When you’re lifting free weights, safety precautions are a must: • Learn proper form and technique. The better your form is, the better your results are— and the less likely you are to hurt yourself.

• Spare your back. When you’re lifting weights, keep your spine in a stable, neutral position. When you’re picking up weights or putting them down, lift with your legs — not your back.

• Ask for help. If you’re lifting heavy weights, ask a training partner to spot you.

help reduce your risk of high blood pressure by: • Aiding in weight control, since whole-grain foods can make you feel full longer.

• Increasing your intake of potassium, which is linked to lower blood pressure.

• Decreasing your risk of insulin resistance.

• Reducing damage to your blood vessels.

If you already have high blood pressure, eating more whole grain foods might help lower your blood pressure and possibly reduce your need for blood pressure medication.

The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet both suggest including whole grains as part of a healthy diet.

According to the Dietary Guidelines for Americans, as part of an overall healthy diet, adults should eat at least 85 grams of whole grain foods a day — that’s about 3 ounces, or the equivalent of three slices of whole wheat bread.

E PERTS Dr. Lawrence E. Gibson Dermatologist

Does drinking water hydrates my skin?

Although proper hydration is important for your overall health, it’s not clear whether drinking extra water affects skin hydration in healthy people.

Skin is made up of three layers — the outer layer (epidermis), the underlying skin (dermis), and the subcutaneous fat tissue. If the outermost layer of the epidermis doesn’t contain enough water, skin will lose elasticity and feel rough. Despite this connection, however, there’s a lack of research showing that drinking extra water has any impact on skin hydration or appearance.

If you’re looking to maintain hydrated skin, there are steps you can take, including: • Avoid exposure to dry air.

• Avoid prolonged contact with hot or chlorinated water.

• Use a gentle cleanser instead of soap.

• Avoid using skin care products that contain alcohol.

• Moisturize immediately after a bath or shower and regularly throughout the day.

• Use a humidifier.

• Wear a scarf and gloves when going out in cold weather.

If you’re concerned about dry skin, contact your health care provider or a dermatologist.

Dr. Heather Reese Nutritionist

Are oatmeal cookies good for my heart?

Unfortunately even the most nutritious foods can lose their healthy edge when other things are added to them. Dark chocolate is an antioxidant that can protect your heart and boost heart health. But when you add high calorie, high fat ingredients to the chocolate you decrease the benefits and can gain weight.

The same is true for oatmeal, which can help lower your cholesterol. An oatmeal cookie has the health benefits of soluble fiber but it is also high in sugar and saturated fat, which can lead to weight gain and increase your risk of heart disease.

Wine has been also been found to benefit your heart, but alcohol should always be consumed in moderation.

Dr. Timothy Morgenthaler M.D. and the President of the American Academy of Sleep Medicine

Does exercise late in the day cause insomnia?

Regular exercise reduces stress and anxiety, and generally improves sleep. But for some people, exercising within a few hours before bedtime may cause problems in getting sleep.

Keep in mind, everyone is different. For some people, late-day exercise isn’t a problem.

It may require some trial and error to see how working out affects the quality of your sleep.

Without making any other changes that are likely to affect your sleep, take notes on how well you sleep after working out at different times. This can help you determine the time of day that’s best for your workout and the least disruptive to your sleep.

October 2015 | 59

Success story

Meet The Young Kiteboarding Athlete

Karim Shawky How did you start?

I used to do gymnastics and skateboard when I was young. I wanted to join an intensive course, but unfortunately they were so expensive, till one day, my school proposed a free kiteboarding course for the best poem. I wrote an exceptional funny and creative poem, which surpassed all of the nerds’ poems. I still cannot believe that this poem changed my life.

Who inspired you throughout your journey?

I look up to a lot of people. First, my two greatest mentors, my mother and my father, who enthused me to be strong and walk down the right path. Moreover, I am so grateful for my good friends; we constantly show endless support and motivation. I am also fond of Usain Bolt, the fastest runner in history, Kelly Slater, who won over 10 times at the world championships in surfing, Shaun White, a gold medalist in snowboarding and skateboarding, and Youri Zoon, a world champion who suffered from knee injury for a year.

Tell us more about the competitions you participated in kitesurfing and your accomplishments.

My first kiteboard competition was held in October 2011, where I won the 1st place under the junior category and the 2nd place under the Egyptian category. I was so thrilled and motivated, that I decided to work hard as a waiter and mathematics teacher just to save money

and participate in the World Championship in Germany in 2012. So far, I joined five World Championships and my best ranking was 17th in the World Championship in Egypt.

What are the requirements to be a kitesurfer?

There are many kite schools in Egypt. You should take a course with a professional teacher, as solely depending on oneself can be extremely dangerous. You can then rent or buy a medium-sized kite (8m, 9m, 10m), a board, and a harness.

What kind of challenges did you face so far?

It is difficult to balance my time effectively among studying, training for the world championships, hanging out with friends, attending music band rehearsals, practicing basketball, running a business, and carrying on some house chores. I adore experiencing different activities; however, it is very tough to excel in all activities. My father advised me to create a list of my priorities, which included 45 % education, 45 % kiteboarding, and the remaining 10% for friends and recovery. Currently, I am encountering a superior challenge; I ruptured two disks in my lower back and the doctors expressed their concern regarding my ability to kiteboard again, nonetheless I won’t let this stop me from aiming to be a World Champion. At the mean time, I attend a 2-hour course everyday with an excellent Japanese Physiotherapist, to stabilize my training and keep me fit.

What are your favorite spots for kitesurfing?

El Gouna is a wonderful destination for training and is situated near my house.

We have all kinds of suitable conditions, including strong and light wind, flat or choppy water.

What are the things that you enjoy the most?

The warm pleasant feeling when you are still kiting during the sunset, having the cool salty water splash on your face and some sand in your pants! This intense feeling of adrenaline rush when I fly so high and learn new tricks is absolutely rewarding.

How long does it take to be a kitesurfer?

It can take a day, a month, or even a year, based on your fitness level, how active you are, and the extent of your goals regarding this water sport.

Who is your favorite surfer? Why? There are numerous good kiteboarders that it is hard to determine which one is my favorite, but I may say that I admire distinctive styles of different riders.

Youri Zoon and Aaron Hadlow are among the athletes who inspired me, as they successfully returned back to the game after suffering from a big injury.

They didn’t give up; instead, they were more determined to partake the World Championships.

What kind of advice would you like to give to beginners?

Take a course with an experienced instructor to be safe, do not be scared, have fun, never give up, always ask for tips, and watch a lot of videos. Do not seek perfection at the beginning, because everyone does mistakes. It is more imperative to stand up each time and try again and again.

What are your future plans?

As soon as I recover, I want to train hard and compete again; I am so passionate about the game and can’t wait to enjoy performing it without any back pain. I will do my best and see how far I can go while still aiming to be a world champion. I want to study Bachelor of Sports Performance to increase my knowledge about training, fitness, nutrition, and techniques for top performance. My dream is to make water sports like kiteboarding, skateboarding, and surfing in Egypt more accessible and affordable for the local children.

October 2015 | 61

UPCOMING EVENTS MANDALA MEDITATION LEVEL 1 COURSE WITH RITA HIRI AT NUN CENTER OCTOBER 27 - OCTOBER 29

Mandala Meditation is a tool for self-exploration. This unique system represents the innate creative expression of the self as a way to get in touch with and develop the inner voice, while expanding the awareness of our conscious states of being and widening our perception and relationship towards the self as a part of the whole. In level one, we tap into each centre individually by going deeper into our inner world and the Master Teachers. Enhancing our intuition and learning to listen and interpret our inner voice. Whilst connecting to our energy centers through a symbolic process and guided meditations.

EGYPTIAN LATIN DANCE COMPETITION ELDC OCTOBER 16

It is the first National Egyptian Latin Dance Competition. This year, we are introducing the open salsa couples, open bachata couples division, and open Latin couples division. In the open couples divisions, a pro dancer can compete with a semipro dancer, or a semi-pro dancer can compete with an amateur.

For more information and reservation, you may contact: www.eventbrite.com

For more information and reservation, you may contact: we@nuncenter.com

TRANSFORMA FITNESS CAMP VOL.3 LA HACIENDA – RAS SUDR OCTOBER 22 – OCTOBER 24 5TH AFRO LATIN DANCE FESTIVAL IN EGYPT OCTOBER 23 - OCTOBER 31

More than a dance escape! A unique experience, not only a dance festival, it’s a dream vacation for a whole week, a mix of dance, tourism, culture, and more, all in one amazing program in a wonderful weather in three of the most amazing cities (Cairo, Hurghada, and Luxor). You’ll enjoy three full days of workshops, nonstop dance, sightseeing (visiting the Pyramids and Sphinx), the Red Sea, beach and pool parties, scubadiving, desert safari and more. So make sure to have enough energy.

For more information and reservation, you may contact: info@afrolatinegypt.com 62 | October 2015

“Transforma Camps” is offering a 3 days amazing experience that could entirely change your life style and mentality forever. A team of enthusiastic coaches has carefully-designated a “3 day program” that will enable you to learn more about your physical strengths as well as limitations, working on both in a parallel manner to deliver optimum performance, which will leave you with an incomparable feel of selfsatisfaction! Not to mention that you’ll just set your calories on fire! Burn an average of 2000 calorie/day while enjoying not only the great company of selfmotivated people, but also the breathtaking view.

For more information and reservation, you may contact: 01001505031

UPCOMING EVENTS BACHATA GROUP CLASS SEPTEMBER 13 - OCTOBER 28

Created for Passion Dance Academy’s Group, with our well-known Instructor Ahmed Gamal Jimmy you will find how easy and fun this partner dance is! Come and join us every Sunday and Wednesday and you will never regret!

For more information and reservation, you may contact: 012 870 777 81 010 091 700 90

21-DAY VITALITY PROGRAM WITH NADA ISKANDER OCTOBER 20 - NOVEMBER 10

Hosted by Nun Center, after several successful rounds of the Vitality Program, it’s time again to offer another round after the summer to help you get back on track when it comes to taking care of yourself.

This intensive yet simple program aims to give you not only the first push to reach your health goals, but also the skills and tools to change your lifestyle with long-lasting results. This program will be fun and an empowering learning experience.

For more information and reservation, you may contact: we@nuncenter.com

BOLLYWOOD WORKSHOP SEPTEMBER 30 - OCTOBER 6

It’s our pleasure to host the professional Bollywood dancer and choreographer Mr. Bhavik Sharma to our school, to give all Bollywood dance fans six different routines that include all the magical steps and movements of Bollywood dancing.

For more information and reservation, you may contact: 01110222159 01125611062

DISCOVERY VOL 2 “CYCLING TO PORTO SOKHNA” OCTOBER 3

Hosted by Bike Zone Egypt, challenge yourself and get ready for a memorable adventure. We are heading off to El Ein El Sokhna, so get ready for a new lifetime experience that will definitely leave you proud of yourself. We will ride for 110 kilos.

For more information and reservation, you may contact: 01129969619 01142881084 02 27770293

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THE FITTERS

ELFIT 2015 Individuals 16+

64 | October 2015

THE FITTERS

ELFIT 2015 Masters 35+

October 2015 | 65

THE FITTERS

Adidas Egypt Celebrates the New Ace and X Football Shoes Collection

The old Adidas silos have been discontinued. No more F50, no more Predator, no more 11pro, and no more Nitrocharge. There is only chaos and control. There is only X and ACE. If you are a player who is also a controller, chaotic, and able to pull the strings and set the pace, then you are an ACE! If you are a player who is never to be controlled, an igniting spark in the game defying rules and structure, then you are an X!

66 | October 2015

THE FITTERS

Cairo Runners Supports Internal Tourism Through Taba Heights Run! A wonderful 3-day trip was organized to Taba Heights starting from the 10th of September to support the internal tourism in Egypt. Both Cairo Runners and Khaima brought nothing but fun, with over 7km of run, treasure hunt games, and Fjord bay visit. Around 200 participants attended the event, which was sponsored by Orascom Holding Development.

October 2015 | 67

THE FITTERS Samia Allouba Celebrates the Grand Opening of Her New Fitness Center in Sheikh Zayed Within her ongoing commitment to remain the market leader in the gym, dance, and fitness sector in Egypt, Samia Allouba announced the grand opening of her new “Samia Allouba Gym and Fitness Center” in Americana Plaza, Sheikh Zayed, 6th October City, on September 5th. Like all other Samia Allouba gym, dance, and fitness centers, the new center – the seventh center to be inaugurated – is equipped with the latest machines and equipment to address the needs of all ages, abilities, and requirements. The center has certified trainers, who can conduct fitness assessments to establish a starting point, identify goals, and develop a workout program. This service is supported by experienced and highly qualified nutritionists who can provide diet and nutrition consultations in order to achieve their workout goals and maintain optimum health.

68 | October 2015