TRAVEL TIPS - BY FITNESS FIRST FOR HOLIDAY GOERS STAY ACTIVE NO MATTER WHERE! LIFESTYLE.HEALTH.FITNESS.MAGAZINE
EID
! RAK A B MU
UAE | SEPTEMBER 2016
KIDS ARE
BACK TO SCHOOL A SMOOTH TRANSI-
TION FROM HOLIDAYS TO SCHOOL ROUTINE
STRESS SLEEP & HOLIDAYS
YOGA
PRINCIPLES GETTING IT RIGHT WITH WEIGHT TRAINING
XCLUSIVE AMY J FOX
A WBFF PRO-ATHLETE
* IS UAE’S SUMMER ALMOST OVER ? * FEMALE CELEBRITIES TRAINING METHOD * 10 MINUTES A DAY MAY JUST KEEP YOUR DOCTOR AWAY * RIGHT LUNCHBOX FOR YOUR CHILD
RECIPE AED 5.00
FOR
DETOX
BEAUTY & HEALTH
edi tor’s note
Dr Samiir Mohamed Editor in Chief/Founder
So what’s it going to be - Freedom Or Choice?
We all set goals to achieve success. Sadly, most of them are aimed towards having materialistic things in life. Just as we work hard to satisfy our ‘material’ craving to buy that first car we need, our body craves for the food it needs. Due to our busy lives, we ignore our mind constantly reminding us of what we need to do and how to prioritize it. To most of us, food has now become just a binging habit rather than a moment of enjoyment. It’s time we respect the food we have and energize our bodies with the right fuel it needs. In this edition we will discuss good nutrition for you and your family. From Post Holiday Detox to ideal Back to School prep for your children, it is important you understand the basics of packing the right lunch box for your child to getting the right nutrients in your diet as well. It’s all really a matter of choice now isn’t it? Right nutrition not only affects your physical appearance, but most importantly it works wonders within you. It targets almost all organs of our bodies, most of which are known contributing factors to our health and also targets those factors that we may not have lend a thought to. Fertility, for example, is one such issue we have covered this month. Our readers, especially women, will have a basic understanding of what they should be aware of and how they can avoid complications at an early stage. Having said all this, with yet another week of holidays coming up we take this opportunity to wish you and your family a blessed EID MUBARAK! Instagram: msamiir5 | Twitter: @msamiir5| Snapchat: drs-firstfit
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BACK TO SCHOOL
Dr. B.K. Yusuf Chairman Years of practicing experience in medicine as general physician and held a position of a Managing Director for over thirty eight years in an Internationally renowned Pharmaceutical Company.
bkyusuf@firstfitnewsletter.com
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GOOD HEALTH
Samina Yusuf Managing Editor Over 12 years of working experience in HR, Events and Management within the region and internationally. Actively involved with the Dubai International Film Festival as Head of Volunteers. samina@firstfitnewsletter.com
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FERTILITY
Lucy Oben Pepra Celebrity Fitness Writer Fashion and Celebrity writer with over 10 years of experience in London, UK. Lucy has a very strong communicative style of writing and understanding in journalism in an online environment. follow @LucyObenPepra
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NUTRITION
Bhumicka Singh Int’l Celebrity Fitness Writer Bhumicka is an Actor / Founder of Bollywood Sundowner Party (Goa’s biggest) and International Celebrity fitness writer. She is also the brand ambassador for perfume GIOVANNI BACCI. follow @BhumickaSingh
Maryam Usman Khan Assistant Editor A PR Professional based out of Dubai with 5 years of experience in the UAE; working across PR, Marketing and Events. Enjoys writing scripts and working towards making a full time career out of it. Maryam is also a cooking enthusiast. Maryamuk@icloud.com
What’s Inside FAMILY TRAVELLING TOGETHER REQUIRE A LOT OF PLANNING. WHY NOT INCLUDE FITNESS ON TO YOUR TO DO LIST!
AMY J FOX A New Fitness Diva On The Block 06 Corrective & Functional A Post binge weight loss plan devised exclusively for you.
08 Mindset Improve your fitness level by just giving 10 minutes a day.
10 Nutrition, Diet & Supplements School time for kids - it’s time you pack the right lunchbox. 14 Celebrity Fitness All the female celeb workouts you require to keep you motivated at all times. 18 Xercise Getting your Yoga principles right with Weight Training workout included.
34 Sr. Fit Citizen Will you push yourself to the limits to have a better tomorrow?
30 Food News Healthy delicious recipes created by KENWOOD.
STRESS, SLEEP AND HOLIDAYS. ARE YOU READY TO GO OFFLINE TO ENJOY YOUR HOLIDAY?
36 Doctor’s Say How to beat the summers of UAE and be prepared for the next? 40 Womans World Questions on your mind on perserving your fertility timeline.
Follow us on Facebook.com/FIRSTFITUAE. Instagram: FIRSTFIT_NEWSLETTER. Marketing information: marketing@firstfitnewsletter.com For all your advertising queries, email: info@firstfitnewsletter.com. Printer Details: Express Printing Services LLC, P.O.Box 10263, dubai, UAE
Corrective & Functional Training
Holidays
OVER? HERE’S YOUR POST-BINGE WEIGHT LOSS PLAN!
P
ost vacation blues? If you have returned from your vacation with a few extra pounds of weight; don’t worry, you are not alone. After all that binging it’s smart to get back on track by making small and realistic changes to your diet and fitness regime. With Fitness First’s expert advice, you’ll be back to your previous shape in no time. • Shed those pounds off with exercise: Getting back to a regular exercise routine post vacation does take time but you don’t have to bounce back to a strenuous exercise routine. Results will reflect as long as you start putting in efforts towards it. Squeeze in gym time and begin with lowintensity exercise. Some group classes like Yoga or Pilates First is a great way to return to your regular exercise timetables. And, if you are up for more challenge, Freestyle Group Training classes in combination with cardio is the way to go.
• Lose weight gradually: Though you
have put on this weight over a matter of few days, it may not shed off just as quickly. The point is don’t set yourself unrealistic weight loss goals that will eventually make you feel demotivated down the line. The key is to challenge yourself to lose weight little by little.
• Make healthy choices: Moderation, not deprivation is the key. Any drastic changes in your lifestyle are not
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going to fetch you desired results. Instead of cutting down sugar completely, find healthier alternatives to your sugary treats, count in fruits for desserts and reduce the frequency of calorie-rich food. Once you gain momentum in losing weight, you yourself will feel motivated enough to avoid calorie-laden food completely and will become more focussed towards chasing your weight-loss goal. To start off, Green tea is one of the best choices for drinks because it is loaded with antioxidants and nutrients that have powerful effects on the fat burning processes in body.
• Control your portions: Even when you
have chosen healthier alternatives, portion control still remains the key to your weight loss journey. Follow the 3 meals and 3 snacks rule, with focus on lean meat, fish or tofu mixed with vegetables. Try to limit your carbs to one portion and take it for lunch. A great way to portion control is to start eating from smaller plate, it will make your mind satisfied and will help with quantity of food you intake. Updating your plate, dressing healthier salads and building nutritious sandwiches are just some of the ways that will help your weight loss journey, but what will actually jumpstart shedding calories is the way you choose your fitness moves. Get back in action now!
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Corrective & Functional Training
Set realistic goals
Begin with low intensity workouts
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Mindset
Improve Your
FITNESS
LEVEL IN 10 MINUTES A DAY
I
f you don’t have time to spend an hour at the gym each day, you’ll be pleased to learn that even low levels of exercise can give significant fitness benefits. A study performed by the Journal of the American Medical Association showed that as little as 75 minutes of exercise performed in a week had positive benefits. Not only did the study participants show an increase in peak oxygen consumption, but they also showed a decrease in the circumference of their waists. he bad news is that this limited exercise routine didn’t cause significant weight reduction or a decrease in blood pressure or cardiac risk factors. If you have a large amount of weight
T
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to lose, this may not be the ideal plan for you. If you’re of normal weight and want to improve your fitness level and reduce your waistline, this fitness plan may be just what you need. Most people can spare ten minutes a day to do some brief exercises. It’s good to know that even if you have limited time, you can still achieve some improvements in your fitness levels. What does this mean for you? If you haven’t exercised before and you don’t want to initiate a full blown exercise routine, consider adding a fifteen minute brisk walk to your daily routine five days a week. This should be enough to increase your fitness level and, potentially, decrease your waist circumference. Reducing your waist
circumference has been shown to help prevent the development of diabetes which is becoming more and more common in this country and can have a major impact on your health and longevity. As your schedule allows, you may want to expand the amount of time you spend exercising, particularly if you’re trying to lose significant weight. On days when you are more limited for time, you can always revert back to your 10-15 minute routine and know that you’re still doing something good for your health. If you’re time strapped, give this fitness routine a try. It’s good to know that it doesn’t have to take hours at the gym to improve your level of fitness.
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Mindset
10 minutes
Keep the momentum going until it becomes a habit...
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Nutrition, Diet & Supplements
A healthy
FOOD GUIDE
FOR YOUR KIDS GOING TO SCHOOL By Bhumicka Singh
S
chool age is the perfect time for children to learn about healthy food, bodies and activity. This is the time they start a busy social life, have pocket money and begin to help choose their own lifestyle. Children need a wide variety of foods for a well-balanced diet. The amount of physical activity they have in a day will be an important part of how much they need to eat. When children are busy and active, snacking is important to keep energy levels high. BREAKFAST It is important to encourage breakfast. A good night’s sleep followed by food in the morning helps your child to stay active and concentrate at school. It also means your child is less likely to be too hungry during the morning and it can help with performance and concentration at school. Be a role model and let your child see you eat breakfast too. A bowl of cereal with milk and fresh or stewed fruit is a great starter for the whole family LUNCH IN SCHOOL Many schools have a canteen that offers a range of food choices. An alternative is a packed lunch from home, which is a great way for your child to learn about healthy food and to help with preparation Lunch box suggestions include: • Sandwiches or pita bread with cheese, lean meat, hummus and salad • Cheese slices, crackers with spread, and fresh or dried fruits • Washed and cut up raw vegetables or fresh fruits • Frozen water bottle or tetra pack of milk, particularly in hot weather 10
FOODS TO LIMIT Highly processed, sugary, fatty and salty foods should only make up a very small part of your child’s diet. Foods to limit in everyday school lunches include: Processed meats • Chips, sweet biscuits, and muesli bars and breakfast bars • Fruit bars and fruit straps • Cordials, juices and soft drinks DRINKS Suggestions include: • Children should be encouraged to drink plain water • Sweet drinks such as cordials or fruit juice are not needed for a healthy diet and aren’t recommended • A glass of milk (or a tub of yogurt or slice of cheese) equals a serving of dairy food. Three serves are needed each day for calcium boost. EXERCISE AND ACTIVITY Physical activity is an important part of good health. Try to encourage your child to do something active each day, such as a hobby, play a game or be involved in sports as some parents may also worry about their child’s weight For primary school children 60 minutes of activity is recommended each day, and no more than two hours of watching TV, DVDs or computer games To increase your child’s activity, try to: Limit the amount of time spent watching television for the whole family • Do something physical and active together • Go and watch your child play sports • Encourage daily activity, not just exercise • Use the car less – that means everyone!
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Nutrition, Diet & Supplements
Right Choice
Ensure the Lunchbox has just the right nutrients...
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International Fitness
5
Foods to Combat Tiredness
FOOD HAS A MAJOR IMPACT ON MOOD AND ENERGY LEVELS. SOME FOODS, ESPECIALLY STARCHY OR STODGY FOODS, CAN LEAVE YOU FEELING TIRED AND LISTLESS, WHILE OTHER FOODS CAN PERK YOU UP AND GIVE YOUR ENERGY LEVELS A BOOST. HERE ARE 5 FOODS TO COMBAT TIREDNESS AND INCREASE YOUR ENERGY LEVELS PORRIDGE Oats keep your blood sugar levels balanced, which helps to avoid sharp spikes and drops in blood sugar and energy levels. Oats also contain good bacteria to promote a healthy digestive tract and prevent problems such as constipation, which can slow your whole system down. CASHEW NUTS Cashew nuts are an excellent source of high-quality protein, and they contain high amounts of omega-3 fatty acids. The human body converts high-quality protein into long-lasting energy, which allows you to stay alert and active for longer. Omega-3 fatty acids can boost your mood and energy levels, as well as helping to prevent a sluggish digestive system. BAKED BEANS Beans are an excellent source of slow-release energy, which helps to stabilize your blood sugar and energy levels. Beans also contain many essential minerals, such as iron, potassium, and magnesium, which are important for the production of energy within the body. SPINACH Spinach is rich in iron, potassium, magnesium, and essential B-vitamins. Low iron levels are one of the most common causes of chronic tiredness and fatigue, particularly in women who experience heavy periods. Low iron levels can also lead to anaemia, which could cause further health problems. Fortunately, spinach contains high amounts of iron to give your flagging energy levels a boost. YOGURT Yogurt is a good source of protein, which your body can convert into long-lasting energy. It is also digested and processed faster than solid foods, which gives you a rapid energy boost. Furthermore, yogurt contains bacteria to help you maintain a healthy digestive system and prevent constipation. 12
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International Fitness
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Celebrity Fitness
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Celebrity Fitness
Female Celebrities Workouts H
ere we’ll take a look at some of the world’s most famous Female Celebrity Workouts and exercise regimes. From Kim Kardashian to Angelina Jolie, there’s an interesting and diverse range of workouts from the ars that are guaranteed to get you in shape, and tone up specific areas of your body. Read through the entire workout regimes on offer here and pick one that appeals to you the most – happy workout!
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Celebrity Fitness
1 KIM KARDASHIAN Kim Kardashian is famously known for having one of the most impressive and curvaceous bodies in the world of Showbiz and Celebrities. In spite of being a mum to two young children, her body is looking better and fitter than ever before! She is reported to workout out with one of Hollywood’s best personal trainers, Gunnar Peterson who helps tone and sculpt Kim’s body into perfection. The workout chart shows you how to do Kim’s exercise routine. The routine focuses on two major areas of the body; Arms and Abs, so if you’re somebody who wants to focus on re-shaping these areas of your body, just like Kim, this workout chart is perfect for you. Enjoy! 16
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Celebrity Fitness
CANDICE SWANEPOEL The beautiful supermodel Candice Swanepoel combines two routines together to get the ultimate workout. The first workout is a routine by Victoria’s Secret personal trainer Justin Gelband, The second is a different and more unusual workout, a ballerina workout created by Mary Helen Bowers. Candice approaches her exercise regime by doing a full body workout routine. In order for her to get a lot of exercise down in a short amount of time, her trainers work and focus on sculpting both her arms and legs – key features of any global supermodel’s body! Candice then moves onto her Ballerina workout. This helps her in achieving a feminine and elegant shaped body, and is really important in helping her get a long and strong posture – another vital feature in becoming a successful model. Check out the details of her full body workout routine:
LEA MICHELE American Actress Lea Michele is rumored to do a combination of workouts such as Pilates, Yoga and hiking – that’s a lot! Her workout aims to get her body slender, and to get her abs and legs toned and fit. Unlike most celebrities she doesn’t use a personal trainer to help with her fitness instead, she exercises with her friends! When speaking in an interview about her exercise regime she mentioned hiking, here’s what she had to say, ‘ “I’m really close with Becca [Tobin] who was on Glee with me, and we go hiking all the time”, she adds. “I hike on trails about four times a week; I love being outside” ‘. Lea Michele’s Pilates workouts use these exercises: • Leg Lifts (Side Kicks) • Bicycle Kicks • Small Circles Leg Rotations • Big Circles Leg Rotations • Hot Potatoes • Double Leg Lifts • Scissor Kicks • Bent Leg Lifts • Elevated Clams • One Hundreds • Criss Crosses
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2 10-15 reps per exercise: • Right arm punch • Left arm punch • Lunge Kicks • Staggered Lunge (each leg) • Star Stretch • Plank with Leg Lift • Hamstring/Hip Stretch
Lea Michele Workout Quotes:
• HOT YOGA: “[Becca and I] also do
hot yoga; I like exercise that have a little spirituality to them”, says Lea. “It’s the greatest combination of meditation, detox and a fantastic workout”.
• Tricep Stretch • Details of Ballet workout for Legs: • 2 sets, of 8 reps, for each exercise
(3-4 times a week for quick results)
• Plié – (Knee Bend) • Relevé – (Bend with Arm Move) • Plié Tendus – (Bend and Stretch)
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• PILATES: “Emma Roberts introduced
me to Pilates in New Orleans”, she says. While in the Big Easy filming Scream Queens, the costars have been hitting up Romney Pilates Centre multiple times a week, switching up sessions on the Cadillac or reformer machines with floor- based workouts using BOSU balls or TRX straps.
• HEALTHY FOOD: Lea has always had a
healthy perspective on food and never relied on it as a stress soother - but she doesn’t follow a strict diet, either. Whether she’s keeping vegan (at home), vegetarian (often on the road), or neither (if she can get hold of responsibly raised meat), Lea focuses on quality ingredients, especially when she’s dabbling in her two biggest vices: wine and cheese. “I love eating, but I eat what fuels me”, she says. “And if its not gonna fuel me, then it’ll fuel my soul - like pizza”. 17
Xercise
Combine
Compliment your Weight Training with Yoga that will act as a catalyst...
How To Incorporate
Yoga Principles
DIRECTLY INTO YOUR WEIGHT TRAINING WORKOUT 18
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Xercise
Y
oga is a perfect compliment to weight training because it teaches you how to remain fully present in each moment and to stay calm and focused when faced with challenging situations. Yoga nourishes and revitalizes every cell in your body and restores depleted energy resources. Recover more quickly between workouts and experience renewed energy by adopting the yoga principle of breath and awareness into your weight training program. When you breathe consciously, slowly and deeply, you learn to focus your mind and stay present in your body bringing a deeper level of awareness to your inner self. Begin each weight training workout with
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yoga breathing by slowly breathing in and out and focusing your mind completely on your body and let all other distractions fade away. Inhale for a count of four, letting your stomach expand naturally and then open your rib cage, letting the air fill your lungs. Pause briefly. Slowly exhale for a count of four, closing the rib cage and expelling all the used air. Begin your weight training exercises and as you are working out, concentrate on maintaining the rhythm of your yoga breathing and focus your mind directly into the muscle being worked and feel the concentration. Become completely aware of how the muscle feels and visualize your muscle becoming lean and defined.
Adding additional yoga principles into your weight training routine will enhance your ability as an athlete. Instead of resting between sets, choose a different yoga pose for each set, and hold each pose for eight to ten breaths. This will stretch and revitalize the muscle group just worked on. Incorporating yoga into a weight training program consisting of regular cardiovascular activity offers a complete and well balanced program for total fitness and health of the body and mind. Simply put, combining yoga and weight training together is excellent for your physical and psychological well being and will increase your physical strength, flexibility, and mental clarity.
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Xclusive
A Journey
of a girl whose passion lead her to achieve her goals...
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Xclusive
NEW FITNESS DIVA
ON THE BLOCK T
hank you Amy for taking time out to share your views and letting our readers get to know you a little better. So tell us a little bit about yourself, your family, where you come from and your journey to Health & Fitness. I was fortunate enough to be brought up by awesome parents who were always very active so naturally this was embedded in my DNA from the get-go. We travelled around South Africa a lot as my dad had many business opportunities in different places. I learned to make friends very quickly as I moved from school to school and at the time I didn’t realize that this would have such a huge impact on my personality. I was forced to be confident! I played a lot of sports throughout my schooling career, my favorite memory being awarded Cheerleading Captain for our National Squad. After school I had no idea what I wanted to do. I decided to study healthy & skincare and quickly learned that this wasn’t my calling, however this did introduced me to the passion I felt for health, nutrition & fitness. I started competing in bikini competitions in 2013 and I fell in love with the fitness industry. I was trying every type of exercise I could from CrossFit to Bikram yoga.
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AMY J FOX
A
South African girl living in Dubai for over 2 years, is one of the best personal trainers & coaches in Dubai. As a WBFF Pro Athlete, personal trainer, Cross Fit coach, yoga instructor, health & skincare therapist, it’s no surprise that Amy has taken the fitness industry by storm. Amy’s genuine love for fitness & health shines through in everyone she meets & all that she does.
I realized that I not only wanted to get into the best shape of my life but I also start looking after my mind too. I became the happiest I ever was because of the lifestyle I was living and I wanted others to experience this too! My parents had moved to Dubai during this time & I swear I could hear a voice calling me from over there. After my first visit to Dubai I was hooked and my bags were packed a year later. I decided that this was the time to take my passion for fitness to the next level. I
Apart from spending most of her time in the gym or in a bikini, Amy believes that a balanced healthy lifestyle is the key to happiness! Her inspiring Instagram account (@amyjeanfox) and blog (www.ajf. fitness) is sure to keep you motivated all year round. Join her on her ongoing journey to fitness, whilst she promotes a healthy, active lifestyle in the Middle East & beyond! qualified as a Personal Trainer through ETA College whilst learning extensively from the lecturers as well as the owner of COREFIT (@corefit_uae), Clifford Tindell (@cliffordtindell), as he took me under his wing, showing me all the ins and outs of the fitness industry in Dubai. He has been my biggest support system ever since. As soon as I was qualified with REP’s as a Personal Trainer, I started applying my knowledge onto other people as soon as I could. I also got my CrossFit Level 1 certifi21
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cation soon afterwards and started coaching CrossFit classes. During this time, I still continued to compete and was awarded my WBFF Pro Status in November 2015 (One of the happiest days of my life!). All I ever want to do is be as real and transparent with people as possible about my journey. It isn’t all easy, there are bad days with the good one’s but always more good! At the end of the day it’s all about your mindset. I never want to stop influencing people to be fitter, happier, healthier, better versions of themselves! AJF, which is your website, is also associated with your name. Almost seems like it was meant to be. What’s the story behind this? It was one of those “Ahhhh” moments when I was launching my website. Amy J Fox presents A Journey 2 Fitness... What better fit? I have learned over the years that fitness isn’t a destination, but rather a journey. It’s a way of life, a way of improving day by day and the name fitted perfectly! When I set up my website & blog, it was aimed at giving normal people the knowledge that I thought they lacked and it was my way of getting my knowledge out there! What inspired or rather who has been your motivation to identify your passion? I have a number of people to thank for their inspiration! My parents have been like tour guides throughout my life, with my brothers being the fun along the way (they bring out the kid in me for sure). My friends in SA who inspired my competitive edge because of their belief in me and ever since I have moved to Dubai there has been a wave of beautiful people and places that I have come into contact with. My boyfriend & owner of CoreFit, Core Direction & ETA College Dubai has been my biggest motivation and guidance along the way (also often my photographer!). You can thank him for most of the piccies you see on my IG! My friends, my mermaids & training partners give me so much energy on a daily basis & I am constantly motivated to give them and the rest of the world my energy back. I am so grateful for all the inspiration & support I have! Why do you think fitness should be a top priority for all - especially in today’s world where obesity is setting in rapidly? Imagine your perfect life. I see myself running on an open beach with the wind in 22
my hair; carefree & happy... No one will ever imagine themselves overweight, lazy & not in control of their life so why are so many people suffering with this unhappy lifestyle? Everyone should be able to experience the feeling of reaching the top of a mountain after a hike, swimming in the ocean and running through a forest just because it feels good. It is so important to educate people (the younger the better) about the importance of being active because in the long run it brings happiness and isn’t that what we all crave? Happiness! What has been your biggest accomplishment in the fitness field? Receiving my pro card as a WBFF athlete is definitely one accomplishment that stands out the most. This was something I had been working towards for years and I proved to myself that anything is possible if you just set your mind to it! For the 3 years you have been competing for WBFF, what was or is the most important decision you have to take in terms of diet and training, to compete on this international platform? Dedication is key. The last month leading up to comp is by far the most difficult; and this is what separates the Pro’s from the amateurs. There is no messing around when it comes to diet and certainly no messing around with your training program. I normally cut back on my CrossFit and focus on shaping & toning by doing loads of weight training. Although I still have “cheat meals” leading up to my competition, the truth is that it’s a complete lifestyle change. You need to be willing to dedicate your entire life to whatever comp you may be preparing for. Give it 100% and nothing less! What is the most challenging thing you deal with about consistently staying in top shape? My love for pizza, burgers, ice cream & wine! Hahaha! Seriously, while still loving my green juices, proteins & clean carbs, I am only human and also love the bad stuff! The training is the easy part. I love my training. I always have to remind myself that it’s okay not to be perfect (and eat perfectly) all the time. We have to live a little too while still striving towards our goals, right? What’s the point if you’re not enjoying the journey?
Please tell us about the Fitness program you follow and how is it different from the others? I train according to how I feel and what I think my body needs. I always try do something in my workout that excites me (whether it’s training with a friend or challenging myself by doing something I’ve been wanting to try). I feel the more variety you have
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Xclusive
“I train
according to how I feel and what I think my body needs”
in your workouts the better, because then you (and your body) will never get bored! So what would Amy be in, if not in health & fitness as a career? I once went for a career test based on personality, and the doctor said I should go into the corporate field... I think I would be a bad-ass boss!
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For the beginners out there, what is your best advice to get started? Just that: Get started! The hardest thing you will ever have to do is go to your first class, or step into the gym for the first time, but once you’re in you’re in and it will all get easier from there! Start with the decision to try! Believe that you can do it and remember that EVERYONE had to start! (Yes, even
those cover model girls!!) Just to know you a little better, where are your hangouts and what do you do in your free time? You will more than likely find me in a bikini jumping around on the beach or trying to learn how to skate (my latest craze). I love being outdoors whenever I can. 23
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What is your diet on a typical day to stay in shape? Breakfast: Eggs & a source of carbs Snack: Protein shake, fruit or nuts (or all of the above if I’ve trained in the morning!) Lunch: Tuna/chicken/steak salad with a carb (sweet potato/brown rice/quinoa/butternut) & a green juice Snack: This depends on what I’m craving. Either another protein meal or another juice
or protein bar & a coffee (my pick-me-up) Post workout: Protein shake, glutamine, Aminos & BCAA’s Dinner: Protein & veggies Would you mind sharing your fitness regime? I don’t have a specific regime. I love Crossfit, strength training, SUP, swimming, running, yoga and just all activities that keep
my training fun! However, I do make sure that I always get in a good glutes/leg session every week which normally consists of heavy lunges, straight leg deadlifts, squats & whatever new exercises I want to try. What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change? • Enjoy the process of getting fit & accept the fact that you will not look like a superhero doing push ups for at least the first little while! • Get excited about changing your life for the better. You are taking a giant step by making these changes. Give yourself a pat on the back for it! • Learn to love the things you once hated about yourself. Notice & appreciate the small changes your body & mind will be making. • Use social media to your advantage & follow people who inspire you on a daily basis. (I still need my daily dose of inspo too!) • Never do anything half-heartedly! If you want to make a change you have to be 100% committed! There is no time for excuses! Where do you see yourself in few years from now? I would love to be reaching an international market. Inspiring, motivating and changing people’s lives from all over the world! Your projects (Competitions) so far? Are you currently working on any new upcoming projects (Competitions)? I hope to do my first Pro show next year. Nothing is confirmed yet, but the South Africa Pro/Am show sounds good! Where can our readers get in touch with you? Instagram: @amyjeanfox Snapchat: amyjeanfox Facebook: Amy J Fox WBFF Pro Email: amy@ajf.fitness Any message for our readers of FIRSTFIT? Be confident! Own the body you’re in and accept all it’s curves & wiggly bits! The sooner you do this the better! Become powerful with your mind. What counts the most is how you feel & your opinion about yourself. Learn to self love & take care of yourself from the inside out.
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Xclusive
“Be Confident
Own the body you are in and accept all it curves and wigly bits”
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Fit Fashion
L VE LIFE www.timalovelife.com
Fit Fashion
Fitness Xpert
STRESS, SLEEP AND HOLIDAYS
C
ome holidays round the corner and we all see whisking ourselves to scenic places, tropical resorts or even woody cabin adventures in greener pastures. Wherever your holiday destination maybe, uprooting yourself from your familiar surroundings and taking time off from routine (even if it is for a couple of days) means tossing the hard earned sleep patterns to the winds! But all’s not lost when we have sleep experts like Dr. Irshaad Ebra28
him from The London Sleep Centre Dubai, to guide us through a refreshing vacation.
• Stick to sleep routines: We know holi-
days mean cramming up a lot of action in given days to make the most of time spent there. However, it is advisable that no matter how upbeat you may feel, it helps to stay tuned to your usual sleepwake timings to avoid a disturbance in your sleep schedules. Of course
with party nights calling, it may not always be possible but you can at least try to stick by it, as much as you can.
• Tackle jet lag with planning: You prob-
ably don’t want a jet lag when on vacation because it’s uncomfortable and causes fatigue. A good way to cope with it is to advance or delay your sleepwake pattern depending on the direction of your travel, a little ahead of your
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Fitness Xpert
Go Offline
Switch yourself off from the world of technology to experience a real vacation...
vacation. This will help the body adjust easily as well as minimize effects of jet lag. Reset your watch to the new time zone as soon as you hop onto the flight. Though this is psychological, it helps in connecting better with the time zone.
• Carry your sleep buddies: Make some
space in your suitcase for some of your sleep buddies like your comfortable neck pillow eyemask. Some kids are used to tugging to a soft toy and dozing off cosily into slumber. It makes sense to lay off a few clothes and carry their favourite toy instead, to help them sleep better. Don’t forget to load that instrumental or any of your ‘wind-me-down’ music on your phone to experience the pleasures of relaxing on vacation. At times your usual music numbers do feel different in different locations because of the state of your mind and you are able to enjoy it just better than ever.
• Choose
your sleep environment: Pitch-black darkness may be foreign to us by virtue of living in dazzling met-
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ropolitans but that’s just another way to ensure sound sleep in new environments. Less lit or dark interiors could help you sleep better than usual. Take advantage of your vacation destination and try sleeping under the moonlit sky and starry night. We bet you will want to do it all nights until you are there!
• Check your room temperature: Most
of the hotel rooms are chilly and that’s optimal for insomniacs because our body rests best in lower temperatures. It’s a good idea to adjust the air conditioners to suit your comfort levels to sleep better. A quick way to reduce your body heat and adjust to the room temperature is to have a shower right before you go to sleep. A refreshing bath does wonders in rejuvenating you from the day’s hard work and soothing an aching body for a good night’s sleep.
• Ditch the tech addiction: A vacation
should ideally be a complete holiday from your daily routine which also means leav-
ing behind your go-to gadgets like hand phones, tablets, laptops and the usual. Screen lights disturb sleep and checking your emails definitely doesn’t help in any way to your circadian rhythms. Even watching TV before bedtime is mentally stimulating and could disturb your sleep. It is best to shut off from technology at least an hour before you sleep.
• Get enough exercise: You are on vaca-
tion we know but no excuses when it comes to exercise. Even 20-30 minutes of workout reduces the time taken to fall asleep and helps you sleep better. There is no need to make time out especially for exercise. Explore your holiday destination on foot whether you do it on a walk or run; or even a splash of swimming fun in the hotel pool or beach will ensure enough exercise whilst enjoying your family time. If you are serious about a pleasant vacation then sleep should be on your top order of priority in the list. Good sleep will not just allow you a relaxed vacation but will make it worth the trouble of planning one. 29
Food News
Cooking Carrots for CancerFighting Power N
o vegetable is more commonly cooked for health than the carrot, but how carrots are cooked and served has tremendous impact on their nutritional benefit. The news services recently reported that chopping carrots before boiling them reduces their content of the cancer-fighting compound falcarinol. Chopped carrots have greater surface area than carrots cooked whole after a light peeling. More of this water-soluble ingredient leaches out in boiling water the more the carrots are chopped. Most of the important eye and heart nutrients in carrots, however, are soluble in fat, not water, and they are more available from cooked carrots than from raw carrots or carrot juice. The antioxidant betacarotene in carrots is formed in tough, protein-encased sacs in the body of the 30
carrot. These little packages of beta-carotene have to be broken up by heat and mechanical action before the beta-carotene is released. Moreover, they are 10-times better absorbed when the carrots are cooked with some form of oil or fat, whether it is vegetable oil, margarine, or butter. So what is the healthy way to serve carrots? Carrot sticks are crunchy and carrot juice is tasty, but cooked carrots have greater available nutrition than either raw carrots or carrot juice. To save their water-soluble falcarinol, cook your carrots as nearly whole as possible. But to make sure the beta-carotene is available, chop, mash, or puree them after cooking and serve with just a little fat. As little as 3 grams (30 calories) from fat in the entire meal is enough to ensure that your body can absorb all the cancer-fighting and eye- and heart-protective nutrients of this versatile food.
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Food News
Carrot On good source
of Biotin, Vitamink, Potassium, Vitamin B6 & C....
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Food Recipe
HEALTHY OPTIONS
BEAUTY AID PORRIDGE
Preparation Time: 35 Minutes Serves 2-3 A great source of Mineral Mg, Mineral P and Omega 3 INGREDIENTS 4 tbsp chia seeds 250ml water 25g hemp powder 1 small banana 125ml unsweetened almond milk 120g blueberries
l l l l l l
METHOD Soak the chia seeds in the water for at least half an hour. Add the almond milk, hemp powder and banana to the Blender. 32
Once blended, stir the mixture into the soaked chia seeds and then scatter the blueberries on top. If you would like this warm, place it in the microwave for a minute (Using a 700W microwave. Reduce this warming time if you are using a powered microwave) before putting the blueberries on top
DID YOU KNOW? Blueberries are packed full of antioxidants which help to preserve our skin from ageing, leaving the skin looking younger and feeling softer. Chia seeds are rich in Omega 3 oil which reduces inflammation, working on a cellular level to keep skin healthy. Chia seeds absorb a large volume of water and thus offer prolonged hydration to the body.
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Food Recipe
BEET THE BULGE JUICE
Preparation Time: 10 Minutes Serves 2-3 A great source of Vitamin C
INGREDIENTS l 3 medium beetroot with green beets l 1 lemon, juiced l 300ml spring water l ½tsp turmeric powder l 2tsp baobab powder l 1tsp agave syrup, alternative natural sweetner METHOD Peel and chop the beetroot and, tear the green beets into small chunks. Place all the ingredients into the Blender goblet.
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Select the drinks programme – blend with the stir stick in place to ensure a smooth consistency. Pour into a glass, and enjoy! DID YOU KNOW? Lemon is uplifting for the mind and body. Lemons are said to aid the immune system by strengthening cell membranes and blood capillaries. The juice of this wonderful fruit assists the cleansing process, acting like an internal detergent to dissolve excess fats. The beet pigments betalains found in abundance in beetroot is believed to help the body in detoxifying by purging carcinogens. Beetroots are also high in fibre and pectin, thus are effective in absorbing heavy metals and other toxins which are filtered by the liver. Created by Kenwood for the Blend Xtract Range 33
Sr. Fit Citizen
Senior strength training:
How hard should i exercise? Y
ou’ve chosen to take the plunge and start an exercise program. Congratulations on a sound decision! As a senior, you may already know that you can lose up to 40% of the muscle mass you had in your 20’s as you enter your 70’s. This isn’t good news if you want to preserve your strength and ability to comfortably lift objects around your house. The good news is that strength training exercise can reduce the decline in muscle mass associated with aging. Unfortunately, many seniors hesitate to strength train hard enough to see results, fearing they’ll injure themselves. The question then surfaces, how hard should you exercise? It’s hard to give a generic answer to this question since it will differ with each individual depending on their age and health status. Fortunately, a scientist has made it a bit easier to gauge how hard you’re working during your strength training workout by developing the Borg Category Rating Scale. This is a scale that helps you determine how hard you feel like you’re working in a way that can be quantified. Here’s how the scale works: If you describe your effort level as extremely light, it would correspond to a Borg category rating of 8 or below. If you feel like your work level is very light, the 34
Borg rating would be a 9 or 10. If you would describe your effort level as fairly light, the Borg rating would be an 11 or 12. A somewhat hard level would be a 13 or 14, while a hard level would be a 15 or 16. Once you get past 17, you get into the very hard and very, very hard zones until you reach 20 which is maximum effort. If you want to make gains in strength, you should slowly work up to a Borg effort level of at least 13, although a 15 or 16 would be better. You need this intensity to build muscle to offset your declining muscle mass. Of course, you want to check with your doctor before exercising at this level to make sure you don’t have health problems that may be worsened by strenuous exercise. Over time your workout will become easier which means you’ll need to challenge yourself a bit more to continue to see gains in strength and muscle mass. This is a good sign. It means you’re developing strength and restoring muscle tissue. As you continue to make gains, you can adjust your workout appropriately to meet your changing senior fitness requirements. At the same time, you can congratulate yourself on a job well done. It takes discipline and perseverance to stick with a strength training program.
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Sr. Fit Citizen
Are you ready
to take the plunge to experience a good retirement?
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Doctor’s Say
Health Problems Affecting People in the UAE
During
Avoid Sun
during the peak hours of summer and stay hydrated at all times...
Summer 36
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Doctor’s Say
What are the common health problems one faces during summer? How can one treat or avoid it? • DEHYDRATION: Dehydration can happen quickly and suddenly during summer, especially with old people and children. Also after a heavy exercise. To Avoid/ treat: Drink lots of water to stay hydrated • HEAT STROKE: It is a very serious condition that is characterized by high body temperature, confusion, short rapid breathing, sweating and fast pulse. In case of a heat stroke, the person needs to call the emergency. To Avoid/ treat: Stay away from the direct sun rays and heat. • FOOD POISONING: If the food is not well protected, refrigerated properly, and kept away from the heat; it can cause food poisoning To Avoid/ treat: keep food away from high temperature areas. • EYE DAMAGE: The heat can lead to the dehydration of the eyes. To Avoid/ treat: Always have sunglasses on. • CAR ACCIDENTS: the drivers are less focused because of the heat To Avoid/ treat: Avoid driving during the peak hours of heat Which are the common skin problems during summer? How can one treat or avoid it? • SUN BURN: It occurs mostly to people with less melanin (people with light skin color) however it can still occur to others with darker skin color. It would look like chemical burn and blisters To Avoid/ treat: It is essential to use sunscreen before being exposed to the sun. After sun exposure a person needs to have a Full body bath and after-sun moisturizing. • SUMMER RASH: Excessive sweating caused by the heat could cause a rash or even reach the stage of eczema. To Avoid/ treat: Wearing thick clothes. A Person should wear light clothes and take a shower after sweating or being exposed to high temperature. • SUMMER ACNE: Mostly occurs to women who apply heavy makeup. The
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The best choice is to get the broad spectrum sunscreen protection from UVA & UVB rays with the SPF being 30+ onwards. It should also be fragrance free.
•
•
• •
makeup blocks the pores and with high temperature the pores will not be able to breathe. To Avoid/ treat: Applying heavy makeup. Deep face clean is required during the summer. One should apply light foundation and makeup. It is essential to clean the face properly after that with special cleanser. DRY SKIN: Skin because of dehydration. To Avoid/ treat: One should use moisturizers, and ensure drinking lots of water. SKIN FUNGAL INFECTION: Fungal infection can increase. To Avoid/ treat: To treat, keep the skin clean. ATHLETE FOOT: Fungus in the foot, To Avoid/ treat: Keep the foot dry. Dry the foot with disposable tissue. SKIN CANCER: It occurs mostly to people with less melanin (people with light skin color) however it can still occur to others with darker skin color To Avoid/ treat: It is essential to use sunscreen before being exposed to the sun. Avoid the sun at its peak hours.
What precautions should one take as the summer season starts? • Drink a lot of fluids specially water to stay hydrated • Must wear very light clothes • Take regular showers during the day • Avoid being exposed to the sun during its peak hours 10 am to 4 pm • Eat healthy food Do sunscreens or other sun protection methods work? Sunscreens are effective if the right sunscreen is used in the right way. What to choose?
How to apply? • Clean skin before applying the sunscreen. • Put first layer of sunscreen half an hour before going outdoor. • Once outdoor, apply a second layer of sunscreen. • It should be re-applied every 2 hours • In case of washing the skin or drying the skin with towel, again a layer of sunscreen needs to be applied. When should one avoid going out in the sun? When the sun rays are at its strongest? What happens if one is exposed to harsh sun rays? Avoid sun exposure between 10 am – 4 pm. Instead, look for shady places The direct sun exposure can cause sun burn, eczema, heat stroke, dry skin, eye damage, skin cancer. Which foods should one eat or avoid during summer time? And why? Please name at least 5 of each. • ALMONDS (NUTS): contains omega 3 , protein, vitamin E, calcium and zinc (helpful for the skin) • AVOCADO: contains vitamin a, c and e, iron, potassium (neutralizing to the cell damaging free radicals) • BLUE BERRIES: contains antioxidants • PINEAPPLE: contains alpha hydroxy acids • SALMON: contains omega 3, zinc • WATER • FOOD SUCH AS: oyster, liver, baked beans, lean beef and lamb Avoid: • BEVERAGES SUCH AS: coffee and tea • FOOD SUCH AS: Spicy food, oily junk food, sauce, rich meals (fried fish & chicken) Attributed to: Prof. Dr. Elham Abd El Zaher, - Dermatology and Venereology, Burjeel Hospital Abu Dhabi 37
Dental Check
Dental pain
Any dental pain you experience should be treated right away...
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Dental Check
PREGNANCY &
DENTAL CARE T
he expectant mother needs to pay close attention to her oral health during her pregnancy. Hormonal changes make her more susceptible to gum disease and other oral infections that can affect her health and comfort and that of her developing baby. Routine oral exams and cleaning are safe during pregnancy, and recommended to avoid dental emergencies. Good oral hygiene before and during pregnancy will go a long way toward preventing oral infections and uncomfortable dental work that may adversely affect the unborn baby. Eat a healthy, well-balanced diet. Brush your teeth at least twice a day and floss daily. Avoid refined sugars which encourage dental decay. Routine dental radiographs (x-rays) during annual exams should be postponed until after the delivery. Risk from x-rays is small but why take any unnecessary chances? The dose of radiation from a single radiograph is not high enough to adversely affect the fetus, but a full set of radiographs exposes you to roughly the same amount of radiation as four days of sunlight. Your dentist should use a lead apron to protect you and your baby if he feels that x-rays are necessary, and if you are having emergency treatment he will almost certainly need them. Elective procedures, such as whitening or other cosmetic work, should be delayed until after delivery to avoid exposing your baby to even slight risks. Unless it is an emergency avoid dental procedures during the first trimester to reduce potential risks to the embryo during this period of fetal organ development. The second trimester is the ideal time for any dental work that you need. During the last half of the third trimester it will be uncomfortable to lie on your back for long periods. In the later stages of pregnancy the uterus lies on the interior vena cava, the vein that carries blood from the lower extremities back to the heart, and laying on
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your back for a length of time may cause you to lose consciousness. If you must have dental work done during the third trimester the dentist should allow you to shift your position every three to seven minutes. Particularly stressful dental procedures during the later stages of pregnancy may induce premature labor. Oral infections from diseased gums or teeth can spread quickly throughout the body and have adverse effects on the fetus. Antibiotics often prescribed for dental infections, such as clindamycin, penicillin and amoxicillin, are safe to take during pregnancy. Any dental pain you experience during pregnancy should be treated immediately. That toothache isn’t going away and left untreated may result in an abscessed tooth and infection. Silver fillings (amalgam) will not pose any risk to the fetus or embryo when the dentist observes proper technique. Local anesthetics can cross the placenta, but the risk to the fetus is undetermined and probably very small. Let your dentist know you are pregnant and he will use as little anesthetic as possible but enough to make you comfortable. If you do experience pain during the procedure request more anesthetic to reduce your discomfort and stress. Make yourself as comfortable as possible during dental procedures to reduce the stress on yourself and your baby. Sit in the chair with your legs uncrossed to encourage good circulation, take a small pillow to support your back, and bring along some headphones and your favorite music. Pregnancy is often uncomfortable enough without having oral pain and the added stress of dental procedures. Minimize your risk of having a dental emergency during your pregnancy by scheduling a routine exam before you become pregnant and having any dental work done that he advises. By J. E. Davidson
39
Woman’s World
Eggs Freezing
A woman’s possibility to embrace motherhood...
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Woman’s World
Preserving your
Fertility Timeline Freezing eggs provides women with a chance to preserve their fertility The technology provides the option to prolong a woman’s fertility timeline to ensure that they don’t miss out on receiving all of the joys of motherhood. This can be achieved by capitalising on a woman’s prime window of healthy and quality eggs by preserving them externally, ensuring that whatever a woman’s age may be, she still has the opportunity to produce a healthy baby. Reasons for fertility preservation There may be a range of reasons to why women wish to preserve their fertility. The primary reason is social, for example women sometimes are not necessarily at a stage in their life to get pregnant due their career or other life priorities. Furthermore, medical reasons such as cancer treatment may mean that egg freezing is essential for women who wish to protect the possibility of having children. How it works The technology of egg freezing has greatly evolved over the last 10 years to optimise success rates of healthy conception. Scientific and medical advancements have produced a new technology called vitrification, which has an extensive range of medical applications and is now applied to the freezing of eggs. Traditionally in the olden days the method revolved around slow freezing of human eggs. This new vitrification technology enables dehydration which leads to less water retention in the egg, reducing the number of damaging ice crystals, and increasing the eggs survival rate to up to 85% - a great improvement on the 50% possibility with the older freezing techniques, which employ a more linear freezing method. The increased survival rates of eggs which truly prove vitrification technol-
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ogy’s achievements, which now deliver a pregnancy rate of around 60% in women under the age of 35, for those that have at least 8 to 10 eggs frozen. The technology is still evolving, which should ensure an even greater degree of success in future. Furthermore, statistics bear out that over half the number of IVF cycles are now performed with the aid of egg freezing, demonstrating the effectiveness of this technology when applied to patients. A valuable technique which is often used in tandem with egg freezing is a process called ovarian hyper-stimulation, which utilises medicinal drugs used during IVF treatments to stimulate women’s ovaries to produce high egg quantities. Egg freezing is used during stimulation cycle intervals, providing the body an opportunity to rest. Ovarian hyper-stimulation is also a positive technology for women with a poor ovarian reserve, collecting high numbers of eggs by freezing in cumulative cycles. This gives women a reasonable chance of pregnancy which is comparable to those with normal egg reserves. Chances of Success The chance of a successful pregnancy is based on two factors - firstly age and secondly ovarian reserve, both of which are key considerations for a patient’s potential to produce more eggs when given stimulation. If the patient is young and has a good ovarian reserve, the success rates are usually higher. The older the patient, the quality of the eggs can be questioned because of the chromosomal abnormalities within the eggs. The technology provides an opportunity to extend fertility and mitigate against a range of modern challenges, ensuring that every fertile woman has an opportunity to bear children. By Dr. Monika Chawla Specialist OBGYN-IVF 41
Family Health
Getting the
Whole Family On Board WHENEVER WE TALK ABOUT KEEPING FIT MOST OF US ARE NOT DOING WHAT WE NEED TO IN ORDER TO MAINTAIN A BODY AND PSYCHE TO BE FIT AND ENERGETIC. TAKING THE TIME TO FIT IN EXERCISE IN OUR FAMILY ROUTINE MIGHT NOT FEEL AWESOME FOR THE MAJORITY OF US AT FIRST BECAUSE WHEN WE THINK OF EXERCISE WE TEND TO BELIEVE, IT IS HOURS SPENT IN THE GYMNASIUM OR ON THE ROAD
W
henever we talk about keeping fit most of us are not doing what we need to in order to maintain a body and psyche to be fit and energetic. Take the time to fit in exercise in your family routine might at first seem awesome for the majority for the reason that when we think of exercise we tend to believe hours spent in the gymnasium or on the road. Exercise is a thing that is in fact easily integrated into your family schedule if you just find original ways to amend your description of keeping fit. You can play a sport together in the yard or you could do something as easy as playing a tossing game. Walk to the store for milk and bread or go to a park and ride bicycles for a while. Throughout the summer there is a lot of opportunity to go swimming and play outdoors and many families will spend innumerable hours at the community pool or on the seashore. Keeping fit can be attained simply by getting video games that work with the Wii and Xbox Connect systems. You can play video games in the air-conditioning while you enjoy some family time as one and maintaining fitness like everyone requires. A number of families have even chosen to add a trampoline in the yard to be sure that everybody gets 42
the exercise they require regularly. Whenever it comes to exercise you want to be cautious not to get too stiff with what you think exercise really is and keep in mind that even a family game of hide-and-go-seek or climbing up and down on the local school gym will help children in keeping fit. When you increase your family’s vigor you can get more chances for familial time too which can help make robust physical stature and strong bonds additionally. At any time we think of family togetherness it’s noteworthy to focus on every tiny second that you have and when you initiate imagining activities that you can do as a group then contemplate a stroll, riding a bike, or playing a game over sitting on a sofa to plain old watch a movie as a group. These added activities will give you more time to get fit and actually communicate with each another as well. Take into account working out doesn’t have to feel like labor , and it can be a pleasant way to connect with your family and improve everyone’s fitness and wellbeing. It’s a point in time to get your family out of the house and to experience the planet we inhabit. By Patrick Daniels
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Family Health
Family Fun
Make it a point to make time and when you do, use it the right way...
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Kidz Fitness
BACK TO
SCHOOL
TIPS FOR A STRESS-FREE TRANSITION
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Kidz Fitness
A
s the summer comes to an end, it’s time to prepare your child to head back to school. During this transition, it’s not uncommon for some students to experience mixed emotions about jumping back into the school-day routine and leaving behind the fun, stress-free days of summer. Many children tend to stress out because of various factors: a new environment, a new teacher, a new syllabus and greater learning expectations. Back to school time is always a big transition, whether your child is excited or anxious, there are many things parents can do to help make the transition as stress-free as possible. Here’s how:
GET BACK INTO A SCHOOL DAY ROUTINE A few weeks prior to the new academic year, parents need to keep their children busy with a mix of physical and academic stimulation activities. Children should be given a set routine for each day so that the transition is not too exhausting and overwhelming.
LET YOUR CHILD MAKE DECISIONS Parents should include the child in the decision-making process so he/she does not feel totally out of control. Letting your child make decisions about things such as what to wear, what stationary to buy, and what to have for breakfast can give your child a sense of control.
FOCUS ON THE POSITIVE ASPECTS
DO A TRIAL RUN It would be useful to visit the school with your child. Show your child the classrooms, the cafeteria and the bathrooms. Practice the walk or drive to school.
• Emphasize the positive aspects of the
return to school, such as, meeting old friends again, making new friends, playing during breaks, etc. • Distract and redirect the child’s attention towards the positive factors of returning to the classroom. Thus, when a child becomes irritable and refuses to go to school, it is recommended to automatically change the topic. For example, ask them what they played in the playground, the name of his/her desk partner, if there are new children in the class, etc. • Parents need to show a lot of empathy and support in order to boost a child’s confidence. A push in the right direction with guidance and adult supervision is of great importance.
SET A GOOD EXAMPLE It is important that parents serve as an example to children. We must not forget that children take cues from their parents, so if they see their role models are adapting quickly and positively to their daily lives, it will be easier for the children too. By Dr Samra Tahir, Clinical Psychologist at the American Center for Psychiatry and Neurology
Child’s play
Is not as easy as the saying goes. Be creative and your child will follow...
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Travel Fitness
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Travel Fitness
FITNESS while on WANDERLUST W
Get your jog on
hen holiday fervour begins and exotic locales beckon, there are a truck-load of reasons travel sabotages even the most meticulously planned fitness and diet regime. But it doesn’t have to be if you have fitness on your itinerary and of course a solid plan! • Ask yourself: Before you depart on a vacation, ask yourself if you want to return fitter, maintain current fitness levels or simply stick to the dietary routine when on the move no matter what. But once you have setup a specific goal, adhere to it even when occasions call for a footloose. • Pack for fitness & health: Healthy snacks, workout clothes and those much-need runners deserve a space in your baggage as much as those beachwear and sunnies. To avoid binging on junk pack healthy snacks like nuts, protein bars and grain bars so that you pop in nutrition instead of empty calories when hungry. • Fit a daily workout in travel itinerary: Every hotel has basic gym equipment nowadays leaving very less scope for excuses. And if that wasn’t sufficient, just lace-up your runners and morning jog to explore pristine beaches, scenic roads or even a hike through a nature trail to blast good amount of calories. Not to forget, this is also the best way to sightsee your holiday destination. • Serious workout fun: Of course there are many amongst us who are a lot
more serious about getting some physical strain through considerable exercise. Bodyweight exercises are ideal in situations like these. Plus swimming, running and basic workouts like planks, push ups, squats etc can be done anywhere and everywhere; and are always an option when on the move. In fact try some yoga poses on a mountain top as the sun rises in front of your eyes and feel every nerve come alive! • Watch what you eat: More than half of your fitness battle is won if you get particular about what goes into your tummy. Eat real food most of the time like salads, fruits, veggies, legumes and nuts. Avoid liquid calories and replenish yourself with plenty of water, juices and watery fruits like melons and oranges to avoid dehydration. Make sure you have meat, fish and eggs too. • Be active and have fun: Hell yeah, you are on a vacation! Try all those adventure sports and follow a simple rule – Do what you can with what you have and where you are. Once-in-a-lifetime adventurous experiments are a great way of mixing fun with vacation routines that don’t feel like exercise. If you stay mindful of your goals then staying healthy when on the road is easy as well as fun! Safe travel everyone!
Discover attractions closer to your hotel while burning your calories away
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Travel Fitness
Eat local
Go Organic! Try local harvest that is good for your tummy...
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Health Reporter
DID YOU KNOW
NARCOLEPSY IS…
50
Is not a Mental Illness but a neurological disorder
Affects sleep/wake cycles & increases REM causing both sleepiness during the day and difficulty sleeping at night
Cataplexy, Hallucination, Sleep Paralysis are few other symptoms
An average normal person would have to stay awake 48-72 hours to feel the same level of sleepiness
This condition affects approx. 1 in every 2000 people (0.05% of population)
Excessive daytime sleepiness is often the first symptom of Narcolepsy
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.O. Box: 17404, Jebel Ali Freezone, Dubai-U.A.E. Tel.: +971 4 8811560, Fax: +971 4 8811899. Email: info@lifepharmafze.com.