ONE LIFE
ONE LIFE
Move Well. Eat Well. Feel Well.
one life. live it well.
Live it WELL
Autumn Special
Making the most of colder days
MOVE WELL
Xpress Classes
Your new 15 minutes of workout at Holmes Place!
EAT WELL
Seasonal Food Calendar What gets harvested when?
FEEL WELL
Holmes Place Success Story How Katerina lost 10 kilos
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Two-year anniversary edition
AUTUMN 2012
WI N ! h ort prizes w +
7,0Eu0ro0s
速
Editorial
Dear members and friends,
Doron Dickman CEO, Holmes Place Europe doron.dickman@holmesplace.com
The change in seasons is always a good time to reflect on our commitment to a healthy lifestyle and plan the changes we need to be successful in the upcoming few months. Autumn has arrived, and winter is just around the corner — a perfect time to start protecting your immune system or getting ready for your winter sport. You will find great advice on how to do that — and how to beat any signs of autumn blues — in this issue. Our team of experts at Holmes Place is ready and happy to help you out. In this edition of One Life — the Holmes Place magazine produced especially for you, our members — we introduce several new key features that will give you greater choices in how to make the most of your leisure time and get even more value from your experience in one of our stylish Holmes Place clubs. One of these new services is Xpress Training. Launched in August 2012, these fastpaced 15-minute group classes are available on the class timetable in all of our clubs worldwide. If getting fantastic results in a short period of time is what you are looking for, these classes are made for you. There is no sign-up needed, you can attend them with your friends or meet new people, and there is a variety of different programs on offer according to your needs. This is an innovative idea that is available exclusively at Holmes Place Health Clubs. So far, the feedback we have received from you has been overwhelmingly positive, so be sure to find out more about the classes described in this issue and join in at your local club. Food is the backbone of our lives. It dictates how we feel and how our bodies are composed. The right food can cure a medical condition. But not just any food will do — it should be the right food for you and for your needs. At Holmes Place, we believe in: “Change your life, change your nutrition.” Our dedicated nutritionists have changed thousands of lives and are working closely with our members to help them with the right nutritional programs for their lives. We would like to help you be one of the lucky ones who experience the wonders of better nutrition. Discover how to send your questions to them directly in the “Ask the Experts” section. Eating regional, fresh food has many advantages, as Holmes Place nutrition scientist Melissa Klenk explains in the Nutrition column. The centerpiece of this autumn issue is a helpful calendar that shows you, at a glance, which of your favorite fruits and vegetables are in season at what time of year. And, of course, you will also find these now-familiar sections, based on our guiding principles: features some cool fitness gadgets, the trendy new sport of Nordic cross-skating, and recommendations for autumn sports events and autumn sports apps.
Move Well Eat Well
features a beautiful guide to herbal teas and a recipe for a low-calorie birthday cake as One Life celebrates its two-year anniversary.
Feel Well
features the great new autumn sports fashion collection now available at Holmes Place shops, 10 brave Holmes Place members from Cologne who successfully completed their very first triathlon, and other inspiring success stories. We are approaching the end of another year in a world that is changing rapidly around us. I hope very much that one constant in your life is Holmes Place and the service we provide you in helping you achieve your very own fitness and wellness goals. I would very much like to hear from you should there be the slightest thing that we could do to improve your experience or your enjoyment of our clubs.
autumn 2012 | HOLMES PLACE | 3
Contents
34
5 things you you may not know about the Feel Well benefits of yoga
35
5 things you you may not know about the Feel Well benefits of laughter
3
10
MOVE WELL
Holmes Place running group coach Manuela Hoffmann on running equipment & outdoor classes
Editorial
Interview
6
11
How to prepare for the fall and winter sports season
12
10 Fitness Tips to: Move Well
8
Autumn Special
Fitness can beat any autumn blues!
12
Nordic Cross-skating Fitness Gadgets Top 10 toys to go
14
Apps
The best and worst smartphone applications for fall sports
16
18
New @ Holmes Place!
Global sports events to watch or participate in
Xpress Classes
Autumn Sports Events
20
38
Music that Moves You
How beats can help your workout How the “Win!” button works:
win!
One Life is happy to offer you even more chances to win some great prizes! In this issue, you can track down sweepstakes with the “Win!” button, which will also tell you how many things we will give away. Find out more about how to enter the sweepstakes on page 42 and at www.onelife-mag.com.
Contents
11 Nordic CrossSkating:
mix skiing with skating all year long
EAT WELL
31
41
22
New restaurant opening & new “Ask the Experts” feature
32
One Life 2nd anniversary special: Win a stay for 2 at a luxurious wellness resort in Spain!
A guide to herbal teas that taste good and do good
Sweepstakes
Seasonal Food Calendar
Centerfold poster: Which fruit or vegetable is in season when at a glance
24
PowerBar ProteinPlus
Recipes & a voucher for your next PowerBar ProteinPlus or Whey Isolate purchase at Holmes Place!
26
10 Fitness Tips to: Eat Well
28
Nutrition Column: Why it is preferable to buy regional & seasonal foods
30
Baking Recipe
A healthy birthday cake to celebrate One Life’s second anniversary!
Holmes Place Food News
Herbal Teas
Sweepstakes Special
42
FEEL WELL 34
10 Fitness Tips to: Feel Well
36
New @ Holmes Place Shops: The Autumn Collection
38
Holmes Place Success Stories: Katerina (Prague) How a change in nutrition and workout plans helped member Katerina lose 10 kilos
40
Events & Awards
32
10 rookies from Holmes Place Cologne participate in their first triathlon & New kids classes
AUTUMN 2012 | HOLMES PLACE | 5
Fitness
Move
Well 10 tips on preparing
for winter sports this autumn
Autumn is a particularly important season for winter sports enthusiasts. Whether you’re a skier or a snowboarder, preparing for harsh winter conditions and strenuous exercise is vital.
1
Acclimate yourself to the colder weather to boost your performance
If you’re preparing to practice winter sports at high-altitude resorts in the Alps, it is a good idea to have some experience in exercising in very low temperatures. Energy drinks and large, nutritious, high-protein meals also help to keep you warm.
2
Plan your route in advance
Conditions high up in the Grands Montets of Chamonix can be particularly dangerous during high winds and low visibility. Check the weather conditions at your winter sports destination; if you are a beginner, consider avoiding areas that are known to be particularly dangerous to avoid injuries.
6 | HOLMES PLACE | AUTUMN 2012
3
Perform cardiovascular conditioning
Raise your muscular endurance to prevent your body from becoming fatigued in the low temperatures. Air is thin at high altitudes, which means it is even more important for winter sports athletes and enthusiasts to be physically prepared well in advance.
4
Seek professional advice if you have a medical condition
If you have a pre-existing medical condition, visit your doctor before practicing any winter sports. This is particularly important if you have conditions that affect circulation to your feet, such as diabetes.
Fitness
5
Maximize your balance
Safe winter sports require good balance. Balance yourself on one foot with your torso perfectly straight. Hold a light weight in both hands and stretch your arms horizontally. Jump and move a quarter of a circle; repeat the process three times until you are back in your original position.
Text: James Hetherington I Photo: endostock/Fotolia
6
Strengthen your abdominals
To prevent cramps when skiing, strengthen your abdominal muscles by performing crunches and obliques. Perform three sets of each for 10 repetitions and rest for one minute between each set. This is also an excellent way to reduce abdominal fat in conjunction with a weight-loss diet.
7
Work on your strength
8
Maximize your stability
9
Customize your workout plan
Analyze which muscles you will be using and develop a long-term strength program to train your core muscles. Downhill skiing, for example, often involves a lot of squatting, so practicing squats at your local gym is an excellent preparatory technique.
Practice regular stretches to help your body withstand the turning and twisting of being in motion during snowboarding, skiing, or other winter sports.
Tailor your workout plan to preparing for your winter sport – even though you can’t simulate the experience of skiing 2,000 meters in a gym, you can still perform exercises to mimic that activity.
10
Customize your skis for optimum performance
Use the right equipment to perform at your best. Get the best bindings you can buy, and make sure they are tailored to your size. The most successful skiers are extremely fast because they only use equipment that is tailored to their measurements, skills, and experience.
Holmes Place now offers Xpress classes to get Fit for Skiing as well. Check your local club for info.
AUTUMN 2012 | HOLMES PLACE | 7
Autumn Special
Golden
Autumn S.A.D. can be caused by shorter days, lack of available sunlight, and a generally high frequency of autumn and winter rainfall. In short, when the days are shorter and darker, many people feel blah and S.A.D.
Prevent Seasonal Affective Disorder
Why do we depend on sunlight to “feel well”?
Seasonal Affective Disorder (S.A.D.) is a weather-related condition that is estimated to affect at least 1 in 20 people in numerous regions. Triggered by a lack of natural sunlight, S.A.D. is more evident in higher latitudes such as northern Europe, northern Canada, and Russia. Com-
Light can be measured in units known as lux, which measure the level of light visible per square meter. For example, the amount of light emitted from a regular wax candle is 1 lux. Contrast this with the amount of light emitted in an average sunny day — 100,000 lux or more — and you will
8 | HOLMES PLACE | AUTUMN 2012
see that it is practically impossible to compensate for this lack of sunlight in some areas through conventional indoor lighting alone. A lack of lux reduces serotonin levels, which are responsible for “lifting” moods. According to the UK’s Bupa, a British healthcare organization with bases on three continents and more than 10 million customers, people who experience S.A.D. may suffer from abnormally low levels of serotonin and higher levels of melatonin, a chemical that can have adverse effects on sleep and mood cycles. It may help to add or increase intake of vitamin D, which is a natural effect of sunlight. A seasonal drop in the natural source of that vitamin could also explain some symptoms of S.A.D.
Text: James Hetherington I Photos: sborisov, T. Tulic/Fotolia
How to make the best of the shortening, colder days and beat any signs of winter blues
mon symptoms of S.A.D. include insomnia, overeating, social anxiety, and depression.
How can you prevent or cure S.A.D.? 1
Visit your doctor A number of home remedies may help, but it is best to ask your doctor.
2
Consider light therapy Light therapy can reduce the symptoms of S.A.D. Fluorescent light boxes emit between 2,500 and 10,000 lux and provide direct intense light that mimics that of the sun.
3
Join the new Xpress classes! Fitness can help alleviate many of the symptoms of S.A.D. because it improves body functioning, and releases the “happy hormone” serotonin. Be sure to check
your club for the new, fun Xpress classes!
4
Improve your diet Consuming regular servings of fresh fruit and vegetables is great for your immune system and for your physical and mental health (see p. 22–23 and 28–29).
5
tween caffeine and S.A.D., it is best to avoid consuming caffeine or theine drinks after the afternoon. They can cause insomnia.
7
Take a regular hot bath A hot bath at night is an excellent way to beat stress and relax enough to sleep.
8
Find the sun Try to maximize your exposure to sunlight whenever possible. Check the weather forecast and plan long walks for sunny days.
Make the most of autumn Explore your local area and take in the beauty of the autumn colours — they’re sure to elevate your mood.
6
9
Avoid caffeine in the evening Although studies haven’t strictly proven a link be-
Take a walk in the snow Believe it or not, snow could actually help to alleviate some of the
symptoms of S.A.D. Snow reflects sunlight and magnifies the sun’s UV rays. In fact, according to a recent Japanese study, UV levels on snowy slopes in Japan were 2.5 times higher than the levels at beaches in the same region.
10
Immerse yourself in summer Distract yourself from the darkness of winter by finding things that remind you of summer. Whether it’s watching summer films, or researching prospective summer holidays — all can help you overcome and survive the seasonal blues.
AUTUMN 2012 | HOLMES PLACE | 9
Runfor Fun Interview
How did the running group get started? Manuela Hoffmann: There used to be one, and we just revived the idea. On July 1, there were three of us; in late September, we were already up to 10. Kickoff is at 7 p.m. every Wednesday at the club reception desk and we get back at 9:30. Anyone interested in participating can just get in touch there or contact me beforehand to try it out.
How important is team spirit? M. H.: Very important. We are a communicating group, too, with lots of talking and laughing. Somehow, there’s always enough air for that. Group motivation matters, and one will pull the other along – but we are not primarily about results.
What is the difference between running and strength training? Running training will never replace strength training, which I would always recommend to help make the joints more stable. Running in place or jumping rope — everything helps.
Manuela Hoffmann leads a weekly running group at Berlin Holmes Place GMT (Gendarmenmarkt) Why? M. H.: It is more like a social get-together, with the added bonus of doing something good for your health. To train seriously, it is better to run alone at your own pace, guided by an experienced running coach. This is not to say that we just trot along: everyone gets challenged. What is the age range? M. H.: Alex, the youngest participant, is 22. I am currently the oldest, at 52! A 55-year-old lady just applied, however. How did you get started in coaching? M. H.: I was a late starter, working an office job in distribution for years. Sports has always been my passion, though, and I passed the B- and A- licenses in one go. Will the running track change in the colder months? M. H.: We will run along fewer off-thebeaten–path routes in parks and more by the well-lit banks along the river Spree.
What is it that fascinates you about outdoor running? M. H.: Outdoor is always a challenge for your muscles, breathing, and heart. Plus you experience all kinds of sensual impressions that you can collect: from the crunch of autumn leaves under our feet to the scents of grass and forests, and the feel of the wind blowing in your face or the sunshine that greets us in the mornings. What makes a good running shoe? M. H.: It needs to fit! That is much more important than the price. Your best bet is to visit a sports shoe shop that offers treadmill analysis — and bring a used pair of shoes, because they say a lot. Never run in old shoes! They should never have been worn for more than 1,000 km. Personally, I wear trail shoes made from water-resistant Gore-Tex in autumn and winter. For practice, it is good to run barefoot or with barefoot-style shoes. What do you love about running? M. H.: I am very competitive — I just took part in a half-marathon. A running group is a good way to get started. Running can also help overcome stress and depression. Joining a group will inspire everyone to move beyond their own “comfort zones” and enjoy some team spirit.
For more info, please call Holmes Place GMT: +49 (0) 30 20 62 49 49
10 | HOLMES PLACE | AUTUMN 2012
Text: Claudia Wiegand, Photos: Manuela Hoffmann
What is needed to take part? M. H.: You should be a member of Holmes Place and be able to run for 90 minutes. High blood pressure or diabetes are no problem — endurance sports can help with those conditions. In fact, the first 10 minutes we use for a warmup run by the Berlin Zoo, to say hello to the llamas. Another tradition has been established for on the way back: After 11 kilometers, we proudly run through the Brandenburg Gate. There we ask a tourist to snap a picture of us — preferably one who does not look like he could outrun us with the camera …
What speed does the group reach, on average? M. H.: When you subtract the warm-up and regeneration runs, we run for about 60 minutes at full power, meaning 10 km/h. That is doable for anyone of good health.
New Trend Sport
Nordic
cross-skating
This hip new sport is a cross between inline skating, Nordic walking, and cross-country skiing. It combines the gliding element of skiing with the ability to perform quick turns, just like an inline skater. What makes this sport so revolutionary? With Nordic cross-skating, you can skate over rocky ground, through woods, and on rough surfaces that would otherwise be impossible with traditional skates. Unlike skiing, Nordic cross-skating doesn’t need snow for users to move along; they can enjoy an outdoor adventure at any time of year.
Olympic Cross Country Skiing Champion Evi Sachenbacher-Stehle (GER) on Powerslide X-Plorer rollskis
Which companies offer Nordic cross-skating? In 2012, the best-known brands for this novel sport include Powerslide and Skike. Powerslide provides some of the highest-quality models on the market, including the XC Trainer, XC Path, and XC Trail.
A perfect outdoor workout Nordic cross-skates are unique in that they let you enjoy a full-body outdoor workout throughout the year. It is the only technique that allows you to simulate skiing and cross-skating at the same time, exercising more muscles than many mountain biking activities. Some even
Text: James Hetherington I Photo: Dietmar Junginger
XC Trainer 2012 by Powerslide Brakes: The Powerslide calf brake offers a lot of possibilities to adjust to the individual’s preferences and skating skills
Size: 36-47
Tires: CST 6 ¼” “Pro” air tires
Weight: 2,380 g incl. brake (very light!)
win!
14 of
pairs of XC Trainthe er
Frame: 3D gasstamped 6061 aluminum, magnesium mounting blocks, 195 mm hole spacing, XC Trail II.
fit with everyday shoes like the brandnew XC Skeleton.
Ideal for staying in shape, with or without snow Nordic cross-skating is truly a fabulous way to stay in shape while getting the most out of the fresh autumn and winter air. You can receive a full cardiovascular workout, whether you’re gliding across an icy slope or a snow-free footpath.
We are giving away 4 pairs of Powerslide’s very popular XC Trainer, worth 299 euros each. For more info, check page 42.
More info at: www.powerslide.com
AUTUMN 2012 | HOLMES PLACE | 11
Tech
2
Toystop 10tofitnessGo gadgets
1
Fitness gadgets enhance the experience of physical exercise; they help us embrace and use the best of modern technology and combine it with our strategic fitness goals.
Withings Wi-Fi Body Scale
Measure your body fat, weight, and body mass index with this chic new gadget. You can view all your measurements on your iPhone, Android, or the Web and instruct it to automatically tweet your results to your Twitter profile. Although it’s easy to set up to a Wi-Fi connection on this gadget, it also stores up to 16 measurements if the connection happens to shut down.
Scosche myTRE Wireless Pulse Monitor
win!
12 of
Striiv The Striiv Pocket Pedometer is appealing to all ages, motivating you to achieve your fitness goals with its dynamic, detailed progress charts. Compatible with both the Mac and the PC, this clever little device does not need an Internet connection, which makes it perfect for environments with limited wi-fi access.
12 | HOLMES PLACE | autumn 2012
Body Bar
4
Increase your strength and flexibility with the easyto-grip Body Bar, which is an ideal product for general stretching and resistance training.
Text: James Hetherington I Photos: promo
This wireless gadget lets you use a variety of fitness thresholds to customize your own workout. Wear it on your forearm and pair it with your iPod or iPhone to download its free app, which you can use to select a wide range of activities, including biking and running.
5
win!
TRX Transatlantic Fitness
12 of
Tech
This efficient suspension system uses highquality nylon straps that attach to your body to help you build your core muscles. Improve your balance, stability, and strength by fastening the straps to a tree branch or a piece of equipment and choosing from more than 300 exercises to use with it, such as chest presses or one-legged squats.
win!
13
6 7 8 The BodyMedia FIT
Place this device on your upper left arm and keep it attached throughout the day. This innovative sensor will track all of your activity, including the number of calories you have burned.
Reebok inTouch Heart Rate Monitor
Keep track of your workout by strapping on the Reebok inTouch Heart Rate Monitor and touching the screen to get your latest heart rate results. Wear this as an everyday watch and use the Fit Zone indicator to maintain the right pace for your heart rate.
UWaterG4
UwaterG4 is a small, waterproof MP3 player that you can easily clip onto your goggles with an elastic headband. Listen to your music while you swim to motivate yourself in the water.
of
Fitbit Ultra
To live a healthier lifestyle, many health professionals recommend walking 10,000 steps or more per day. With this device, you can find out just how close you are to achieving this benchmark. This compact device clips to your belt and tracks every step you take. You can also clip the device to a Velcro wristband at night to track the time it takes you to fall asleep, how often you wake up, and your overall “sleep efficiency.”
Rebounder
With this mini trampoline, you can burn up to 1,000 calories per hour. This smart gadget helps you maximize your metabolism, stimulate your body’s lymphatic system, and achieve a significant energy boost.
10
autumn 2012 | HOLMES PLACE | 13
Apps
Appsolute
Fitness walktastic 4,99 €
GPS Nordic walking tracker for fitness iOS & Android
ééééé
Data junkies will enjoy this one! “walkmeter” has all the usual useful tools — a stopwatch, calorie counter, and tracking or planning features — but also an amazing additional amount of stats and analysis options without any additional fees or need for website access. However, you do need a strong GPS signal for it to work. Does not crash when switching to music, has a readily intuitive interface and great individual configuration options, plus advanced social media links like Twitter.
“runtastic,” from the Austrian developer studio of the same name, already can be found on the smartphones of many endurance athletes. “walktastic” now strives to be the ultimate “personal sports and health assistant for all kinds of walking exercises.” It lets users track their individual walking stats by GPS and gives them access to lots of helpful tools and info, including weekly stat summaries. A separately sold heart-frequency meter for the smartphone can provide additional benefits. Can also be used indoors on a treadmill! Another strong point is its integrated music function with iPod usage. Small minus: There are additional fees for using the app’s website, but that does offer a wealth of information.
By Abvio Inc.
By runtastic
Walkmeter 2,39 €
GPS Walking Stopwatch iOS
ééééé
New and popular app tips for the autumn sports season, with a focus on Nordic walking, paragliding, climbing, and yoga.
14 | HOLMES PLACE | autumn 2012
Apps
WI N
Nordic Walking free
2 0 Runta
outdooractive.com Themenapps iOS & Android
ITEMsStic
ééééé When a renowned tour website issues a Nordic walking app, it is sure to be based on a whole lot of personal experience. In outdooractive.com’s Nordic Walking, you will find a comprehensive database of tour recommendations, mainly in Germany and Switzerland, as well as difficulty ratings and useful tools like GPS tracking and a Google Maps feature. A (slightly limited) offline option, a compass, and a height and steepness meter can also come in handy.
Runtastic Pro & Gold Membership
SportScheck Outdoor
By Alpstein Tourismus GmbH & Co. KG
iOS
free
FreeFlight AirLog iOS
free
ééééé
ééééé
Hiking, cycling, walking, climbing, or trekking — it all gets a little easier with this app, because it features packing lists, equipment recommendations, tour and weather tips, as well as GPS tracking, a compass, a peak finder, and an emergency call option. By SportScheck GmbH
9,99 € Text: Claudia Wiegand I Photo: Netzer Johannes/Fotolia
!
Mushrooms PRO NATURE MOBILE
Whether you use it for running, cycling, or some other sport, the runtastic PRO app is your ideal training partner. It automatically measures important data such as time, distance, and calories used. For motivation, you can share the results with friends. We are giving away 10 runtastic Pro apps. The winners will need to download the runtastic LITE version first and then enter their winning codes in the Options menu to activate the PRO features. 10 other lucky winners will each enjoy a one-year free Gold runtastic membership to the runtastic website. The personal fitness diary can analyze your uploaded training results website (www.runtastic.com/en/premiummembership) and you can network with other fitness enthusiasts. These prizes have a shared value of about 550 euros.
iOS & Android
ééééé
Quite a useful flight log app for glider pilots, made solid by paragliding pilots. Has some useful options, like GPS and stats, and can be individually configured.
App and away into the autumnal forest! This app lets you identify 300 kinds of mushrooms reasonably well by comparing pictures and answering a few questions. For the high price, however, you could expect an even greater database, but at least the GPS feature is well-integrated. Best bring any mushroom you find to a pharmacy to test for poison before eating it, though – to be safe. By Alphablind Studio
pro upgrade 1.59€
autumn 2012 | HOLMES PLACE | 15
Xpress Yourself
What’s the effect/target of Xpress classes? Top 10 Xpress class benefits
1
More personal attention – While Group Exercise offers many benefits, the instructors are not always able to see and correct each individual class member. More economical – Personal Training provides the most direct, individualized attention and greatest opportunity to succeed, but our free Xpress classes may be a better fit for some members while still giving them the attention they need. Variety – By working with a knowledgeable fitness professional, you can change/evolve your workouts as you progress, so you don’t hit a plateau or get bored. Sharing the workout enhances the experience for participants. Motivation – Having someone exercising right beside you can push you a little harder than you might do for yourself. Support – The Xpress Trainer and other participants are there to help you get through the challenges and the obstacles of the workout. Greater focus – There’s no time to let your mind wander with a Trainer keeping tight control and watching your every move. Fun – Yes, fun! Xpress training with friends can definitely be fun. Adherence – Research shows that members who are involved in programs are more likely to stick with their efforts. Results – When you stick with a well-designed, personalized program, you will get the results you want.
2 3
Get fit
fast! Holmes Place presents the new Xpress classes
What are Xpress classes? An Xpress class is a 15-minute fun, educational, functional group training class led by personal trainers on the gym floor, targeting specific goals, muscles, or areas of the body. Xpress classes are also great ways to help our trainers and nutritionists: • Get connected with members • Offer Platinum service • Inspire members to Live well, Feel well, Move well, and Eat well • Help and support everyone in the club to reach their goals
16 | HOLMES PLACE | autumn 2012
4 5 6 7 8 9
10
With all of these benefits, howcould you not want to keep coming back to Holmes Place Xpress classes?
Xpress XpressYourself Yourself Which Xpress classes are we offering at Holmes Place?
Core Xpress Abs Xpress Glutes Xpress Circuit Xpress Eat well Xpress (led by our nutritionists — get your nutrition questions answered!) Vibe Xpress (Power Plate training — club-specific, depending on equipment availability) Stretch Xpress Please check our local club for more info.
When did Holmes Place start offering Xpress classes? We started the Xpress classes officially in August 2012, when they were included in our official timetable for members.
Are Xpress classes a European fitness trend, or were they created by Holmes Place?
Details about Xpress classes: EAT WELL XPRESS:
15 minutes – Change your life, change your nutrition! Our nutritionists will be on hand to answer your questions and inform you about key topics relevant to your training, along with how you can improve energy levels, reduce stress, and generally feel better.
GRAVITY XPRESS:
15 minutes – You against gravity: Your body wins. Working out with GRAVITY EXPRESS can strengthen the whole body. The training plan involves all the large muscle groups. By alternating between dynamic and static periods, you have only minimal breaks.
ABS XPRESS: 15 minutes – effective – rich in variety – more sex appeal!
ABS XPRESS workouts focus on the belly region. They will not only strengthen the abdominal muscles, but also improve everyday posture. A challenging workout for a more defined body center.
SUPER GLUTES XPRESS: 15 minutes – Your body wins.
This is a common problem zone for women, but men will benefit from the intense workout as well. Exercises are partly done in a standing position, on a mat, or with the aid of fitness equipment.
STRETCH XPRESS: 15 minutes – You versus stress – Your body wins
The importance of stretching after training is often neglected and underestimated. That is why effective stretching exercises are the main focus of our STRETCH XPRESS sessions. Enjoy a refreshing 15 minutes!
They were designed and branded by Holmes Place, as a unique service for our members!
How do members like our Xpress classes? They love Xpress classes because: • Xpress classes are fun, fun, fun! • They can take Xpress classes with their friends or partners. • An Xpress class takes only 15 minutes, but the workout is effective. • They can choose which classes to attend and when. • Xpress classes make it easy to socialize with and meet other members. • Xpress classes are 100% free of charge for members. • They can easily learn new exercises with correct techniques.
What a fitness manager says about Holmes Place Xpress classes: “Xpress Training — the missing link between Group Exercise and One-onOne Personal Training — is the answer to helping our members reach their goals faster and more easily.”
autumn 2012 | HOLMES PLACE | 17
Sports Events
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6
Athens Marathon November 11 Athens This is where marathons got their name! The most classic of all routes leads from the city of Marathon to Athens. For the first time ever, a halfmarathon is being run, too! www.athensclassicmarathon.gr
ticke ts
3
!
DVDs
We are giving away 2 tickets for each of the German shows in Hamburg (Nov. 20), Berlin (Nov. 21), and Düsseldorf (Nov. 28) plus 3 Nitro Circus live DVDs.
Nitro Circus Live tour-stop November 20–December 3
November 20, Hamburg – O2 World; November 21, Berlin – O2 World; November 23 & 24, Vienna – Wiener Stadthalle; November 26, Prague – Arena; November 28, Düsseldorf – ISS Dome; December 3, London – O2 Arena
25. ROC – Race of Champions December 15–16
This show already broke ticket-selling records in the USA, Australia, and New Zealand. Now it debuts in Europe. Travis Pastranas’s Nitro Circus Live is considered to be one of the most spectacular action sports shows ever held in a hall. It showcases breathtaking stunts on FMX and BMX bikes. A 3Dmovie version is in the works. Tickets: www.nitrocircuslive.com
Bangkok The Race of Champions is a special event with famous names from various motorsports, such as Formula 1, Indycar, or World Rally, competing against each other in a hall. The 25-year anniversary stop takes ROC to Thailand for the first time, and marks the return of F1 legend Michael Schumacher on his goodbye tour.
2nd Himalayan Paramotor Yatra December 7–17
SAAC Basic Camp
November 17–18, 2012 & April 27–28, 2013
Yatra, Nepal Free workshops with a limited number of participants. Certified mountain and ski guides will educate participants in a two-day Snow & Avalanche Awareness Camp (SAAC) on the dangers of mountain terrain and the best ways to react in a crisis. Minimizing risks is the keyword in aiming to prevent casualties.
www.raceofchampions.com
www.saac.at
For the second time, Avia Club Nepal hosts a flying event. Participating pilots can look forward to amazing landscapes, mild temperatures, and gentle winds. www.aviaclubnepal.com
18 | HOLMES PLACE | autumn 2012
ONE LIFE
One Life – on the go! One Life is now international and even more mobile – both our English and German versions are accessible as iOS apps for iPad and iPhone. Check them out and enjoy One Life in every aspect of your life – be it big or small!
New for iPhone
To obtain a German issue, just send an e-mail to german@onelife-mag.com. At the iTunes app store, look for “Holmes Place” or “One Life Holmes Place.”
Music
Music that moves you T
Major keys (positive energy) motivate better than minor keys (gloomy)!
he body has its very own rhythm: the pulse. Maybe that is why music has been around for almost as long as humans themselves. When jogging became a mass phenomenon, the Walkman was invented. That gadget made it possible to listen to your favorite tapes on the run — which, in turn, made jogging even more popular. Of course, it is a huge boost to motivation when you don’t hear your own heavy breathing but your favorite tunes as you run. Time seems to pass faster, fatigue is forgotten, and, just like when dancing, you can let the music carry you. Everything got even easier with the rise of mp3 players. One thing to keep an eye on is to make sure the bpm (beats per minute, basically the “pulse” of a song) matches your step frequency and your heartbeat rate, instead of working against them. Listening to hectic
beats at the beginning of a marathon can lead you to getting tired too fast, as has been scientifically proven. Scientists at Pennsylvania State University have found that joggers listening to the right music have an easier time staying in their rhythms and run in a more relaxed, yet efficient, way. Breathing gets deeper and more even, providing the muscles with more oxygen and optimizing training effects. Says sport psychologist Dr. Ulrich Kuhl of the German Olympic center Rhein-Ruhr: “Listening to music when jogging has a direct effect on pulse and breathing. It can stir emotions and motivate you. And it distracts well.” At the Boston Marathon, for instance, the number of drop-outs has decreased significantly since samba groups started playing by the side of the road. There even are races where music almost takes center stage, with bands playing at the sides, like “Run to the Beat” in London and Basel. Techno is less suited as music to jog by, since that rhythm quickly gets monotonous and boring. Hip-hop has “offbeats” that are not a good match for runners’ paces. Professor Charles Emery of the Institute for Behavioral Medicine Research at Ohio State University found that listening to classical music when jogging can actually improve your brain’s performance.
Music in the blood!
Scientists also have learned that music can, in fact, change one’s body fluids, showing different properties based on different music genres.
Text: Claudia Wiegand I Photos: iceteastock, stryjek, diego cervo/Fotolia
Things to consider when choosing the right tunes for your workout
Music
Not too loud!
Beware: Ear doctors recommend keeping the volume low when wearing headphones. Headphones can hamper the sense of volume, so many turn the volume of their iPods and other music gadgets up too much. At just 60 decibels (corresponds to a conversation in average room), there are already effects on the central nerve system, and 90 decibels (street noise level) can even kill off hearing cells. Even just 90 minutes of solid music noise can cause hearing problems. Headphone-based sounds easily reach 90– 120 decibels. Ears cannot take breaks the way eyes can when we close them, so we have to do it for them by switching off the music from time to time. It is important not to forget to pay attention to body signals when listening to music while jogging, to avoid over-powering and getting too tired. Another scientific recommendation is to only use music for jogging when needed for motivation — it can be as or more enjoyable to listen to the sounds of nature while running.
Rule of thumb: one bpm per step taken! Studies have shown that 120 bpm matches the average walking speed and 130–140 bpm is the ideal step and heartbeat frequency for jogging. Musical meters matter as well, as they guide movement sequences. Running movements are best when straight and even, like a 2/4- or a 4/4 beat. Bad for jogging: techno, hip-hop, death metal Good for jogging: swing, samba, fast pop, rock, mainstream metal, classics Good for strength sports: hip-hop, heavy metal or rock A favorite song can set endorphines free in the human body, which can chase away pains and revitalize strength. But don’t keep playing the same song, as it can get boring and slow you down.
For a medium step frequency at running, 120–150 bpm work well with songs like:
• “Jump” by the Pointer Sisters (129 bpm) • “It’s My Life” by Bon Jovi (121 bpm) • “Rockin‘ all over the World” by Status Quo (130 bpm)
• “Eternity” by Robbie Williams (131 bpm) • “A Kind of Magic” by Queen (139 bpm) • “Viva la Vida” by Coldplay (138 bpm)
Differences between men and women
Tip
Scientists at TU Dortmund University found that fast, loud music can be more beneficial for women when used during sports activity. For men, calmer songs actually showed better performance results. According to psychology professor and author Reinhard Leichner, high motoric excitement can hurt men’s results. Sounds that flow more smoothly and softly, however, work well in helping men focus and improve performance. The higher motoric excitement in males is caused by their greater urge to move and tendency to higher blood pressure.
The same goes for lyrics: positive messages are better motivators than doom and gloom!
Use step counters and pulse frequency meters when jogging. You can download a bpm counter for free as shareware from the Internet.
AUTUMN 2012 | HOLMES PLACE | 21
Seasonal Food Seasonal Food
1 23
45 67 8 9 10 11
Buy fruits and vegetables of the season In-season produce is great for your health as fruits and veggies are more nutritious and less burdened with pollutants when picked and eaten at their peak. They are also more aromatic and environmentfriendly when in season. Give preference to local products A win-win situation: Regional fruits and veggies have fewer pesticides, yet more vitamins and minerals. They are also fresher and not affected by lengthy transportation times, and that reduced transport time makes them better for the environment and the local economy. Buy minimally processed foods and enjoy some veggies raw Raw and minimally processed foods retain all of their health-benefit aspects and require far less energy and resources in getting from the field to your fridge or table. Go for food with low packaging needs The less packaging, the better, for both you and the environment. Recent studies have found that softeners in plastic wrappings are detrimental to one’s health.
Artichokes
Asparagus
Beetroot
Bell peppers Broad beans
Broccoli
Brussels sprouts
Carrots
Cauliflower
Try farming yourself! Even if it’s just a few herbs, some tomatoes, or zucchinis, try a little home farming — you might get to like farming that is guaranteed to be non-toxic. You can even grow some fruits and vegetables in containers on a balcony or patio.
Chicory
Celeriac
Cucumber
Fennel
French beans
December
November
October
September
August
July
June
May
VegetableS
Give preference to products from organic farms Produce grown organically will have fewer additives and pesticide residues that are detrimental to your health, and will be free of genetic engineering.
Don’t be stingy when food shopping Choose quality at a fair price. Quality produce is worth a few extra pence, pounds, dollars, or euros.
April
products
February
Month
January
7 tips for healthy, environmentfriendly shopping
March
Shop, cook, and eat by season – Plan for healthy eating by what’s available when
Grapes
Kale
Leeks
Oranges
Passionfruit
Parsnips
Potatoes
Peaches
Pears
Tomatoes
Pumpkin
Plums
Raspberries
Sweet Corn
Zucchini
Redcurrants
fruit
Strawberries
Apples
Nuts & herbs
Apricots
Almonds
Blueberries
Dill
Cherries
Mint
Cranberries
Walnuts
December
November
October
September
August
July
June
May
Autumn
Figs
Garlic
Text: Melanie Klenk I Photos: Fotolia
February
products
March
Month
January
December
November
October
September
August
Summer
July
June
May
April
products
February
Month
March
Spring
January
Winter
April
ddCalendar Calendar
PowerBar
Improve Your Performance in a tasty way
4 great recipes that all use PowerBar ProteinPlus
Good Morning Smoothie (1 portion)
Ingredients: 1 medium banana 2 scoops PowerBar Whey Isolate Vanilla Powder 5 tablespoons plain yogurt (1,5% fat) 200 mL orange juice Grated fresh ginger to taste
Mix all the ingredients in a food processor and blend until thick and fluffy. Calories
Carbohydrates
Protein
Fat
318 kcal
54.4 g
23.4 g
2g
Choco-Berry Shake (1 portion)
Ingredients: 3 scoops PowerBar ProteinPlus 80% chocolate powder 300 mL semi-skim milk (1.5% fat) 1 handful (about 100 g) raspberries (fresh or defrosted)
Mix all the ingredients in a food processor and blend them for a few seconds. Calories
Carbohydrates
Protein
Fat
293 kcal
21.8 g
35.8 g
6g
Mocca Blend Shake (1 portion)
Ingredients: 300 mL semi-skim milk (1.5% fat) 1 cup espresso (black) 3–5 ice cubes
Mix the protein powder with the milk in a blender, add the espresso; serve with ice cubes. Calories
Carbohydrates
Protein
Fat
261
17.6 g
24.4g
5.9 g
24 | HOLMES PLACE | AUTUMN 2012
Raspberries Red raspberries are the most common, but there also are black, purple, and yellow types as well.
Milk Skim milk has no fat, which got “skimmed” off, but it often tastes watery. Semi-skim milk has half the fat of whole milk, but retains the milk taste.
Orange juice 100% orange juice is more nutrient-rich than many other pure fruit juices. Citrus juices provide a high ratio of nutrients relative to their calorie content.
Photos: Africa Studio, bit24/Fotolia
3 scoops PowerBar ProteinPlus 80% Vanilla powder
PowerBar
Win!
1Poowf 20 erB proteinar products
Strawberries Strawberries are the only fruit with seeds on the outside. They are a member of the rose family.
PowerBar Whey Isolate Vanilla Whey isolate is a highpurity and very readily available whey proteinisolate that is obtained by means of an ion exchange process. It has a great biological value because of its high essential amino acid content.
PowerBar ProteinPlus 80% •P rotein supports muscle growth and maintenance • Low fat •A ll PowerBar products are anti-doping tested •C ontains no “aspartame” sweetener and no collagen protein •H igh quality and safety protein combined with delicious taste
Agar agar Agar agar is a gelatin substitute produced from a variety of seaweed vegetation.
Strawberry Pudding (1 portion)
Ingredients: 30 g PowerBar ProteinPlus 80% strawberry powder 200 mL semi-skim milk (1.5% fat) 1/4 sheet of gelatin (alternative: agar-agar) 3 fresh or defrosted strawberries, slice or chopped
Prepare the gelatin (or agar-agar) according to the instructions on the packet. Mix the protein powder and milk in a blender, add gelatin or agar-agar, and stir together. Fill a small bowl with the final mixture and refrigerate. Garnish with the strawberries. Calories
Carbohydrates
Protein
Fat
223 kcal
15.2 g
31 g
3.7 g
15% off PowerBar ProteinPlus powder!
Use our offer for a 15% discount on Whey Isolate 1,100 g and ProteinPlus 80% 700 g. Only valid in German, Austrian, and Swiss Holmes Place Clubs. This voucher is an exclusive offer for Holmes Place members and must be handed in to redeem it.
Offer is good until December 31, 2012, or as long as supplies last.
Eat Well
Change your life, change your nutrition 26 | HOLMES PLACE | autumn 2012
Text: Gemma Bischoff I Photos: dreamstime
Nutrition
Nutrition
10 essential tips on what is best to eat in colder weather from Holmes Place nutrition expert Gemma Bischoff.
1
Improve your immune system
Boosting your intake of the following nutrients can help prevent coughs and colds: Vitamin C – Brussels sprouts, broccoli, chili peppers, bell peppers, papaya, kiwi. Vitamin D – Cod liver oil, salmon, mackerel, liver, eggs, and sunshine! This is the time of year you may want to consider taking a supplement to enhance vitamin D, since we have significantly less exposure to the sun (its natural source). Zinc – Sesame seeds, pumpkin seeds, oysters, dark chocolate, almonds, Brazil nuts, turkey (dark meat), beef.
2
Ward off cold hands and feet
3
Combat dry skin
Boost your circulation with these warming foods: Ginger – Not just warming but great for digestion and the immune system, too! Drink as a tea or add to cereal, soups, or stir-fries. Cayenne pepper – one of the best herbs for blood circulation. Add to curries, chili con carne, and soups.
Omega 3 fish oils – These vital fats have been shown to protect against dry, scaly skin. Found in salmon, linseeds, herring, and anchovies … foods that are also rich in protein.
4
Get to sleep easier
Eating two kiwi fruit an hour before bedtime has been shown to improve people’s ability to fall asleep faster at night.
5
Keep hydrated
6
Fight fatigue
7
Defy depression
8
Ease your joints
Water and sports drinks – Because cold weather blunts the thirst mechanism, winter athletes need to consciously consume fluids to replace the water they lose just through breathing. When you breathe in cold, dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water.
Power through an afternoon slump by planning ahead. Pack these nutrient-rich foods and you won’t be reaching for the coffee and chocolate at 3 p.m.: pumpkin seeds, natural yogurt, walnuts, green tea.
Fight the autumn blues without putting on weight by snacking on foods that boost the happy brain chemicals – walnuts, cottage cheese, sunflower seeds, lentils, avocado, milk, bananas.
Add a cup of Epsom salts/ magnesium sulfate to warm bathwater and soak away your aches and pains. The warmth of the water enables the magnesium-rich salts to penetrate tissues, relaxing sore muscles.
9 10
Beat cellulite
Massaging the skin before your daily shower can stimulate the lymph glands, which helps to reduce cellulite.
Kick up your digestive system
Increase the fiber in your diet – add 2 teaspoons of linseeds a day to your breakfast (muesli, porridge) – and be sure to drink enough water (around 1.5 liters a day).
autumn 2012 | HOLMES PLACE | 27
Nutrition Column
Fresh from
the Field
Holmes Place nutrition scientist Melanie Klenk, MSc is convinced that “regional nature provides exactly what we need at a given time of year.“
28 | HOLMES PLACE | AUTUMN autumn 2012
Nutrition Coordinator Melanie Klenk, MSc (Holmes Place Vienna, Millennium Club)
Nutrition Column
first choice: seasonal & regional
NOTE
Text: Melanie Klenk, MSc I Photos: ?reminisceltd/Fotolia
A
sparagus in December, strawberries in February, and tomatoes all year round – we have grown used to having access to a multitude of fruits and vegetables whenever we like. That is why, when shopping for groceries, we can lose all sense of the seasons. Who even still knows when zucchinis are in season? Or bell peppers? Or raspberries? The all-out, year-round availability of a broad range of vegetables and fruits certainly has its advantages, yet it also has some substantial negative aspects, both nutritional and environmental, that many of us are not even aware of. Choosing local, seasonal products from your region, on the other hand, offers a great number of health benefits: Regional varieties of vegetables and fruits are allowed to become fully ripe, making them far richer in vitamins and phytochemicals than products that get harvested prematurely so they can be transported over long distances. The time and distance involved in such long journeys also may reduce nutrient levels in produce. The taste and scent of fruits and vegetables can best develop during natural harvest times in the open air on the farm. Sunlight and fresh air contribute to reaching the full taste and aroma. Regional fruits and vegetables also include far fewer pesticides than
imported products. Plants that grow in fresh air rather than greenhouses are exposed to more sunlight, which, in turn, helps them dissipate nitrates better, reducing the need for pesticides. In addition to these health reasons for eating regionally, seasonal products grown out of doors are also preferable from an ecological perspective. Because of their lower transport needs, they use less energy and fewer resources, and create far fewer pollutant emissions. Furthermore, heating up greenhouses takes a lot of primary energy, causing high CO 2 emissions. Even from a social point of view, regional products are beneficial. Direct marketing via farmers’ markets, straight-line deliveries to restaurants or consumers, and the like can contribute to ensuring the survival of local small and medium-sized farms. This, in turn, enhances the preservation of rural, cultural landscapes and supports the uniqueness, life, economy, and independence of a region in many ways. The consumer also enjoys greater transparency and security. Last but not least, the financial aspect plays a big part. Local fruits and vegetables will be higher in quality, yet lower in price, because they do not involve the otherwise high transportation and energy costs of produce trucked, flown, or shipped in from far away.
Our conclusion: People who choose regional and seasonal foods will benefit their health while enjoying fresh, tasty products; helping their local economies and environments; and even saving money!
To do now: Store apples The main harvest time for apples is right now — in autumn. If you keep apples in a dark place with high humidity at a maximum of 10 degrees Celsius, they can stay fresh all winter long.
Seasonal in autumn / winter? In the summertime, it may be easier to choose seasonal food. In the autumn and wintertime, though, far more kinds of fruits and vegetables get harvested in certain regions than many would believe. Next to vitamin-rich and highfiber cabbage, which gets harvested even in the coldest temperatures, the list includes beets, chicory, turnips, corn salad, radicchio, and various bulbous and root vegetables (sunchokes, parsnips, black salsifies, etc.) – all fresh from the field in the autumn. Add to that the many kinds of fruits and vegetables that have no problem being stored all winter long. At the beginning of springtime, choice is the lowest as stockpiled supplies start running out and the new harvest is not yet in. If you would like to find out more about which vegetables and fruits are in season when, be sure to check out our Seasonal Food Calendar in the center of this issue.
autumn 2012 | HOLMES PLACE | 29
Baking Recipe
Happy, healthy
anniversary!
A perfect way to celebrate without regrets: A recipe for a nutritious birthday cake Preparation: Preheat the oven to 180 degrees Celsius.
Ingredients 12 eggs, separated 1¾ cup coconut flour, sifted 1/8 cup almond flour 1/8 cup butter, melted 1 cup coconut oil 1 cup honey 1 tablespoon vanilla extract 1 teaspoon baking soda ½ teaspoon cream of tartar ½ teaspoon sea salt
flour, and baking soda in a bowl and set it aside. Beat the egg yolks with an electric beater until they are light and fluffy. Add the honey, butter, coconut oil, and vanilla extract to the beaten eggs and beat again on low speed for one minute. Scrape the sides of the bowl and beat again on high speed for one minute or until the mixture is thick.
2 Gradually add the dry flour ingredients
to the mixture, while beating on low speed.
3 In a separate bowl, beat the egg whites
on high speed for two to three minutes or until they turn foamy. Add in the sea salt and cream of tartar, and beat again until stiff peaks form. Gently fold the egg whites into the egg mixture, without letting the egg whites lose their airiness.
4 Lightly grease your cake pan(s) with coconut oil. You can either pour the batter into one
large cake pan or divide it between two 9-inch cake pans to create a layered cake with frosting or filling between the layers. Bake for 25 to 30 minutes or until the surface turns light brown in color and an inserted toothpick comes out clean.
Healthy frosting
No celebration cake is complete without beautiful frosting on top. This healthy frosting will turn your cake into a visual and tasty marvel without piling on the calories.
Preparation: Chill a metal bowl and whisks in the 1
freezer for at least 15 minutes before using them. Place the jar of honey in warm water until the honey develops a more liquid consistency, then measure out 1½ cup.
Ingredients 4 cups strained yogurt 1½ cup honey 2 teaspoons vanilla extract (or coconut rum) 1 pinch sea salt
30 | HOLMES PLACE | AUTUMN 2012
Fill ’er up
Whisk the strained yogurt with sea salt, 2 vanilla extract, and honey until the ingredients are all well-combined.
Cover the frosting and place it in the 3 refrigerator until needed for decorating top and sides of cake, and in between layers.
If you make this as a two-layer cake, you can be as creative as you want with the filling between the layers. For a surprise healthy filling, layer in some wholesome fruit like strawberries or peaches, and add in shredded coconut or lemon curd. If you want to keep it simple, just use the same frosting as on the top and sides of the cake.
Text: Juveria Farooq I Photos: Alena Kovalenko, daemce, jcsmilly, Alexander Kurlovich/Fotolia
1 Mix together the coconut flour, almond
Eat Well News
win!
15 of
restaur vouch ant ers
Ask the experts
Have you ever wondered….. “what’s better, butter or margarine?” “am I tired because of something I’m eating?” “what can I eat before training to improve my workout?” “should I use protein supplements?”
New in Europe:
Mediterranian Bio-Soulfood
Now is your chance to get your nutrition questions answered by our experts! Simply send your question to the following e-mail address with your name and also which club you are a member of: Eatwell@holmesplace.com The best questions will be printed in the next One Life magazine (if you don’t wish for your name to be printed, please indicate this in your e-mail).
At Berlin Holmes Place GMT, Nanoosh just launched its first European franchise.
Text: Claudia Wiegand I Photos: Nanoosh
I
f you can make it in New York, you can make it anywhere, particularly when it comes to the hard-fought restaurant scene in Manhattan. Nanoosh managed to establish itself there since 2007 with its fresh and healthy “Mediterranean goodness” concept. Thanks to Holmes Place, it now debuts in Europe, at Berlin Gendarmenmarkt. More franchises will open up soon. Nanoosh serves fresh, authentic food like hummus, wraps, salads, and soups as well as home-made lemonades and iced teas using exclusively organic ingredients, in a casual yet chic environment where you can feel and eat well at the same time. Mediterranean food in general, and hummus in particular, is tasty, light, and nutritious. The range of meals is
based on a mixture of legumes, veggies, and all-natural meat meant to offer guests food that is both flavorful and healthy. Mediterranean is not only the theme for the dishes, but the ambiance also aims to capture the basic values of life in the Mediterranean. Nanoosh is fast without being hectic, healthy without being boring, and high-class without being expensive. We are giving away coupons for the new Nanoosh restaurant @ Berlin Holmes Place Gendarmenmarkt: 1st prize: 40 € 2nd prize: 30 € 3rd–5th prize: 15 € To be used at the restaurant only. No cash value.
Operating hours: Monday–Saturday, 10:30 a.m.– 11 p.m. Sunday, 11 a.m.– 9:30 p.m. Opening day: October 26, 2012 Motto: “Mediterranean goodness”
AUTUMN 2012 | HOLMES PLACE | 31
Drink Well
your guide to‌
Herbal teas
Many different types of herbal teas are available today, made from not only fresh or dried leaves, but roots or blossoms as well. Herbal teas can be consumed either hot or cold, and some are believed to have medicinal properties.
32 | HOLMES PLACE | autumn 2012
Drink Well
win!
5
sets
of Bäre ngold honey
H
ere are a few herbal teas that you could use to keep you warm – while enjoying some of their possible health benefits – as the weather changes. (All are caffeine-free, which can enhance their soothing effects.)
Help to relax muscles, soothe anxiety, and improve sleep with …
chamomile tea:
Has a flowery, apple-like flavor.
Detox, cleanse, and aid digestion with … mint tea: As with ginger tea, easy to make at home with fresh mint leaves steeped in hot water, or with tea bags. Refreshing served hot and fantastic when chilled and served on ice with slices of orange.
Making your own fresh tea isn’t hard. Put lemon peel, chopped root ginger, and apple slices for a few hours in the oven on low heat to dry. Anything you don’t use right away can be stored for six to eight months in an air-tight container. Use 1–2 teaspoons of the mixture with boiling water for 1 cup of tea. Sweeten with ½ teaspoon honey, if you wish (honey contains soothing natural antibacterial properties that can reduce pain when you have a sore throat).
Aid digestion and boost energy with …
lemon-verbena/ verveine tea:
A smooth, buttery lemon taste. Reduce nervous tension and fight wrinkles with … rooibos teas: Rich in antioxidants and available in many different flavors; very popular. Originates from South Africa.
Soothe sore throats, reduce nausea, and aid digestion with …
ginger tea:
Whether made with fresh root ginger in hot water or from teabags―flavor is spicy with a gentle kick.
Get a vitamin C boost with … Reduce water-retention and support blood pressure reduction with …
hibiscus tea:
A very fruity, deep-red-colored tea with mild diuretic properties.
rosehip tea:
A sweet, delicate flavor, but can become a little bitter if you leave the tea bag in too. Great for helping to ward off winter colds!
Help to fight off winter colds and boost alertness with …
chrysanthemum tea: A delicate, flowery flavor.
autumn 2012 | HOLMES PLACE | 33
Wellness
Feel Well with
yoga
Although yoga is primarily a spiritual process, many people practice it because of its numerous physical benefits: Yoga will help your muscles become more efficient and can dramatically improve your posture. The key to maximizing results and truly benefiting from yoga is combining it with a regular, dynamic fitness routine.
1
Makes you feel and look taller
Regular performance of asanas (poses) can help straighten the spine and generally improve the way we hold ourselves. This can create the illusion of looking taller, especially if your posture was poor.
2
3
People who practice yoga learn to breathe more efficiently to perform each exercise to perfection. This can help boost chest wall expansion, which in turn will give the lungs greater capacity.
Yoga poses are designed to boost flexibility in all individuals, whatever their genetics. After just a few weeks, you may find yourself capable of performing stretches you never would have thought possible.
Improves your breathing
34 | HOLMES PLACE | Autumn 2012
For everyone – not just flexible people
4
Improves sleep quality
Yoga relaxes the body and controls the nerves, facilitating the transition from being awake to falling asleep, which improves the quality of sleep.
5
Helps people recover from injuries
The asanas can relax and strengthen the muscles, while improved breathing helps to transport oxygenated blood to wounds and cuts. This also helps to reduce intense pain in people with injuries.
Text: James Hetherington I Photos: EpicStockMedia, detailblick/Fotolia
five fascinating facts you may not know
Wellness
with
laughter
five fascinating facts you may not know
Laughter helps us burn more calories, reduces stress levels, and improves physical and psychological functioning. Laughter is contagious — it spreads much more quickly than a cough or a cold and is one of the most effective, efficient “medicines” known to humankind.
1
Good for your memory
According to a study by the Johns Hopkins University Medical School in Baltimore, USA, laughter with learning can result in higher test scores. Humor also boosts your creativity and focus.
2
3
4
Laughter helps T-cells become more efficient and increases the number of antibodies in your body. When you laugh regularly, you are less likely to experience the negative effects of stress and anxiety.
Laughter increases the body’s production of endorphins, the “feel-good” chemicals that provide a sense of wellbeing and can – by interacting with the brain’s opiate receptors – help overcome pain.
Laughter improves your blood flow, which reduces your chance of suffering from a heart attack or other cardiovascular conditions.
Improves immune function
Triggers endorphins
Helps protect your heart
5
A natural muscle relaxant
Because laughter reduces physical tension, it can leave your muscles feeling relaxed for 45 minutes. Humor allows you to “recharge” your body by distracting yourself from negative thoughts.
Autumn 2012 | HOLMES PLACE | 35
Shop
When Sport Meets Fashion
Hot fall trends
Today, quality fabrics are not just easy on the eye, but have been proven to improve the workout experience. To help you be all set for your workout, Holmes Place offers fashionable sports clothing and accessories in line with the hottest fall trends, now available in your local club shop.
Street Wear When fashion meets sport, it’s all about the Street Wear, bringing casual wear to your gym. Made from natural fibers, your workout clothes will not just be trendy, but more comfortable than ever! It’s hot, it’s trendy, and it’s in your club.
36 | HOLMES PLACE | autumn 2012
Shop
Accessories Accessorize your outfits with these stylish sport bags in brown and sleek panther black.
Athletic Wear Go active with the brand-new Athletic Wear by Holmes Place. The new line, in exciting colors such as hot pink for women and red and navy blue for men and with beautiful prints, is made of technologically advanced fabrics that guarantee a perfect workout. Its moisture wicking features keep your skin cool and dry, and its flexible stretchiness gives you both improved comfort and enhanced performance.
Green Living Wellness meets sport in the new Green Living collection. Made from bamboo and probably the most comfortable sportswear you have ever worn! Welcome to the fall collection of the luxurious Green Living line. Ideal for soft sports such as yoga and Pilates, but also great to wear outside. Available in both neutral and bright shades, the new Green Living line brings color and style to the studio. autumn 2012 | HOLMES PLACE | 37
Success Story
What a difference
the Right Food can make
a Holmes Place success story
Iva Veselá
Nutrition expert at Holmes Place Prague, Czech Republic
What led you to change your diet and eating habits? Katerina: At the beginning of the New Year, I had started to realize that, despite how much I was exercising, I wasn’t achieving the desired effect. Just at the right moment, I joined the Holmes Place nutrition program Eat Well. As a complete amateur, I had no idea what I was doing wrong. I genuinely thought that I was eating healthy, but, as it turned out, that was not entirely the case. Unfortunately, the general advice on “healthy eating” in the media ended up hurting me more than it helped. In addition, I wanted to see how I was doing in terms of proportion of fat to muscle mass, so I was glad that my nutritionist was able to monitor both of those.
Why did you decide to join the nutrition program at Holmes Place? Katerina: It seemed like the easiest way. Proven references and professionalism definitely played a role. Furthermore, given that I have been a member of Holmes Place for almost three years, I found it natural to have exercise and nutrition services in one place. When there is such an elegant solution almost under your nose, it’s awesome. How did you like your new eating plan? Katerina: The menu I liked, although in the beginning, it took some time to get used to it. It all tasted great, though, so I started eating foods that I didn’t even realize were available
Previous Eating Katerina sometimes ate portions that were too big or too small. Her food choices often were unbalanced and low in fiber, carbs, and protein, leaving her hungry in the evening. She did try to consume vegetables regularly, but had little success and only ate a few of them. Holmes Place nutrition expert Iva Veselá describes how she helped Katerina lose 10 kilos.
Success Story
on the market, and today I cannot imagine my daily eating regime without them. Did you enjoy your consultations? Katerina: I always enjoyed the consultations. Every consultation met my expectations 100%. No problem or question was ever left unanswered, and there can’t be any doubt about the professional approach. It was an excellent partnership. Our local nutritionist, Iva, has my greatest admiration for what she helped me achieve in such a short time. What kind of sports activity did you choose during your weight loss plan? Katerina: In the beginning, I did cardio exercise four times a week for an hour at a time, and spent one day a week just on toning all the major muscle groups. Currently, I include cardio training for 30 minutes, more or less, during the whole week after a studio hour, and 60 minutes cardio only once or twice a week. So far it works great – it gives me the desired results, so I have no reason to change
anything, but I’ll see how it goes from now on. How does it feel to lose about 10 kg? What about your wardrobe? Katerina: The feeling is, of course, wonderful. My wardrobe I renew gradually; after all, I’m still not at my target weight – I can still lose a few more centimeters and kilograms. However, the clothes I wore three months ago are completely useless to me now. How do your family and friends respond to the new you? Katerina: The reaction of my friends and family has been entirely positive right from the beginning. Lots of people recognized the changes, both at work and at home, so I can’t complain about a lack of interest. In addition, since I lost the weight, a few people close to me have also now started a nutrition and exercise plan. I’m glad I was able to inspire them. I am happy to be an example and help them to a healthier lifestyle in their own way.
Date
14.2
31.5
Weight (kg):
76.5
65.1
12.9 65
Body fat (%):
34.5
28.8
26.4 17.4
Body fat (kg):
26.4
18.7
Bone mass (kg):
2.5
2.4
2.5
Muscle mass (%):
62.22
67.59
69.85
Muscle mass (kg):
47.6
44
46.1
49
52.8
53.2
6439
5903
6112
4
2
2
43
28
24
Body water (%): BEE (kcal/kJ): Visceral fat: Metabolic age: Physical condition:
2
5
5
24.98
21.26
21.55
Waist:
93
79
73
Hips:
105
96
95
WHR:
0.89
0.82
0.75
BMI:
Before 14.2
After 31.5
Katerina, 28 years old, 175 cm Member of Holmes Place Prague, Czech Republic
Text: Iva Veselá I Photo: Georg Lehnerer/Fotolia & Holmes Place
Habits Exercise Before working with Holmes Place, Katerina did strength workouts five to six times a week. I recommended that she focus more on cardio with aerobics. During her previous exercise activities, Katerina did not monitor her heart rate. Our goal was to keep to 135 pulses per minute. At first, Katerina thought she was doing too little and that she would not lose weight. After we explained that it is harder for the body to use fat stores
during high-intensity training, she switched to interval training and soon saw success. The problem with fat stored in thighs and belly is that it must be tackled over the long term.
Sedentary job I n part because Katerina has a sedentary job, her legs began to show small broken veins. The new diet included plenty of rutin and vitamin C, which will help strengthen capillaries, and lecithin from
soy products, which promotes cell regeneration. I recommended she get up and stretch regularly at work, to reduce the tendency for her legs to swell.
Allergies, immunity Katerina had to prevent crossover food allergies. That’s why I recommended that she watch her protein intake, take probiotics and prebiotics, and watch the types of fats in her diet. Plant fats (nuts, seeds), cold-pressed oils, and
fish containing omega-3 fatty acids are the best options for enhancing immunity.
Cellulite To combat cellulite, I advised Katerina to concentrate on improving her blood and lymphatic circulation with cardio, sauna, and massage. I told her not to cross one leg over the other leg when sitting down or stand or sit for too long, and to limit alcohol intake and detoxify regularly.
autumn 2012 | HOLMES PLACE | 39
News & Events
Triathlon
as an Adventure
Fitness for short legs Many fitness studios have downright negative attitudes toward children. Not so at Holmes Place! Many Holmes Place clubs offer professional child care while you work out, and some even have special classes just for children – from children’s yoga to learning to swim to kiddy fitness. One good example is the Berlin Holmes Place club at Ostkreuz. Since October 1, it has offered a whole program of classes exclusively for children. There is an amazing range for different age groups: yoga, children’s combat sports, Peter Pan & Princess Lillifee classes for toddlers, and more. You can find out more at the club’s reception desk or from nadine.doering@holmesplace.com.
40 | HOLMES PLACE | AUTUMN 2012
I
n early September, all of Holmes Place Cologne’s rookies managed to complete their “project triathlon” successfully by crossing the finish line of the CologneTriathlonWeekend (CTW) “Smart Distance” (700 m – 24 km – 7 km), and that even with smiles on their faces. For the very first time, Cologne Holmes Place had offered a training program specifically for curious triathlon rookies, to help them achieve the necessary groundwork, technique, and confidence in swimming, cycling, and running to compete in such an event. The 10 participating club members were all total triathlon rookies of different ages and altogether different performance levels. Preparations took four months of intense training, with strong motivation but also a lot of fun. Bike, spinning and triathlon coach Jens Thalmann (“Thalfahrt”) created
a training plan that took into consideration individual capabilities and provided all the elements needed for participants to achieve their individual goals. Supporting each other and discovering triathlon as a rewarding hobby was an important element of the enterprise, in which not winning a race, but rather developing team spirit, was the main focus. It may be hard to believe, but interval training in pouring rain turned out to be turned out to be a highlight of the training regimen of the training regimen. Ten days before the competition, the amount of training was reduced so participants could feel well-rested, and be able to enjoy the event. Holmes Place would like to thank everyone involved for a wonderful time and congratulates all the finishers for their extraordinary achievements.
Text: Mandy Fikus I Photos: lunamarina/Fotolia & Holmes Place
A Place for Children
Holmes Place at Gürzenich in Cologne, Germany, recently enabled 10 brave rookies to participate in and complete their very first triathlon, at the CologneTriathlonWeekend. The club’s sports director, Mandy Fikus, describes what led to achieving that goal.
Five days
in Paradise
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Pure-white sandy beaches, a cyan sea, 300 sunny days a year – the Spanish isle of Fuerteventura is an amazing holiday destination. In one of its most beautiful places, the awardwinning Gran Hotel Atlantis Bahía Real can be found.
T
he Atlantis Bahía Real offers its guests a world full of elegance, first-class service, and a commitment to perfection that embraces the traveler as soon as entering the hotel. It is of particular importance for guests to forget their everyday stress, which should not be too hard, given the soothing sounds of the ocean and the enchanting scent of jasmine in the air. Gourmets can look forward to no fewer than five different restaurants in the hotel, each with a different, diversified cuisine and ambience perfect for any event. Each has superior service, cre-
ative cooking, and absolutely delightful culinary highlights. Take time to relax your mind and body in the luxurious 3,000-square-meter Spa Bahía Vital, with its 17 areas of treatment and a breathtaking view of the Atlantic. The goal of the hotel’s very own fitness studio is to offer an exclusive service that is tailor-made for each guest. In the bright, sun-flooded exercise areas, sports and exercise become fun. The studio has a room for classes; a fit-
ness room with cardio, strength, and body-shaping devices; and a wellness terrace complete with outdoor Jacuzzi. On top of that, there are many popular classes such as yoga, Pilates, spinning, and kickboxing. The hotel’s personal trainers will study your profile and write up a custom-made fitness and nutrition program for you, taking emotional and mental aspects into consideration. You can improve not only strength and fitness, but your exercise routines as well. We are giving away a hotel stay for two people at the Atlantis Bahía Real on Fuerteventura, with five nights in a double room, including breakfast (flights and hotel transfers are not included; the offer is not good in the month of August or for Christmas, New Year’s Eve, or Easter). The value of this exciting getaway giveaway is 1,250 euros.
As a Holmes Place member, you will receive a 10% rebate when booking your next stay at the Gran Hotel Atlantis Bahía Real (tel: 0034 928 537153 or www.atlantisbahiareal.com). The code is HPLACE and the offer is valid from now until December 2013.
AUTUMN 2012 | HOLMES PLACE | 41
Sweepstakes PUBLISHER Holmes Place Lifestyle Clubs GmbH Charlottenstraße 65 10117 Berlin Germany Tel.: +49 (0) 30 209 148 48 Fax: +49 (0) 30 209 148 45
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Puma-Outfits How about adding a little color to those grey autumn days? No problem, thanks to new sports outfits by Puma! Singer Fernanda Brandao (Hot Banditoz) gets her motivational extra kick by wearing these colorful, breathable sports clothes for her daily dance and training programs. The Brazilian-born former judge of a major German casting show (the equivalent of American Idol) was Germany’s youngest licensed fitness coach in aerobics, body pump, and tae bo at the age of 16. For Fernanda, the FormLite XT from Puma is an ideal workout accessory. Puma’s new sports shoe is light as a feather and yet offers steady footing. We are giving away 2 complete Puma sports outfits, each with shoes, clothes, and accessories (as seen above).
The perfect honey for herbal teas Bärengold (www.berlinerhonig.de) is a collective of Berlin and other German beekeepers offering fresh-pressed, unmixed, and fairly traded specialty honey. Fruit tree blossom honey is fruity and creamy; coleseed honey is mild, creamy, and robust; robinia honey is liquid with a flowery bouquet and a light pepper note. All these honeys are outstandingly wellsuited to sweetening herbal teas (see pages 32–33). We are giving away 5 Bärengold honey sets with 3 different kinds of honey each.
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42 | HOLMES PLACE | AUTUMN 2012
One Life – on the go! Both our English and German editions are accessible as iOS apps for the iPhone and iPad. Check them out and enjoy One Life in every aspect of your life — be it large or small! To obtain a German print issue, just send an e-mail to german@onelife-mag.com. At the iTunes app store, look for “Holmes Place” or “One Life Holmes Place.”
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PUBLISHING COMPANY J.L.King Publishing London Ltd. 79 Church Lane Mill End, Rickmansworth Hertfordshire, WD3 8PU United Kingdom Tel.: +44 (0) 203 384 486 0 info@jlking-publishing.com www.jlking-publishing.com MANAGING DIRECTOR Jeffrey L. King EDITOR-IN-CHIEF Claudia Wiegand Tel.: +49 (0) 30 364 626 22 Mobile: +49 (0) 176 27 27 49 15 claudia.wiegand@jlking-publishing.com GERMAN EDITORIAL ADDRESS J.L.King Publishing London Ltd. Postfach 02 12 47 10123 Berlin Deutschland Tel.: +49 (0) 30 893 718 76 Fax: +49 (0) 30 364 638 10 ADVERTISING Tel.: +49 (0) 30 893 718 76 PR & PROMOTIONS Christin Brauer pr@jlking-publishing.com
ZUMBA @ Home! If you just cannot get enough of zumba and want to keep at it at home, the third part of 505 Games’ cool zumba console games, Zumba Fitness Core, is the solution! “Core” concentrates on abdominal muscles with his latin pop, so you can keep working on that sixpack while dancing. We are giving away an Xbox360 console with Kinect, plus all three available zumba games, including the brandnew Zumba Fitness Core by 505 Games. Runner-ups 2 and 3 will receive the zumba game bundle. The added value is about 730 euro.
How to enter our sweepstakes To enter our sweepstakes, please visit www.onelife-mag.com. Anyone over the age of 18 can participate; membership in Holmes Place is not required. No cash payments will be made. The deadline for the Powerslide XC Trainer is November 29, 2012 (please include your shoe size). All the other contests end on December 31, 2012. There is no right of appeal.
GRAPHICS & DESIGN Irina Tarnavskaya (Art Director) Artur Kamenir (Photo Editor) EDITORIAL STAFF James Hetherington, Juveria Farooq, Gemma Bischoff, Melanie Klenk, Miriam Abel, Tereza Rak, Natalie Auslaender, Lucie Nováčková, Ortal Ulman, Tatianna Hightower, Sean Turner TRANSLATION Claudia Wiegand PROOFREADING Ruth E. Thaler-Carter ONE LIFE AT THE APP STORE Look for “Holmes Place” or “One Life Holmes Place” COVER PHOTO Maridav/Fotolia No part of this publication may be reproduced without the express written permission of the publisher. No part may be transmitted in any form by any means, including electronic, mechanical, photocopying, recording, or otherwise, without prior written permission from the publisher. Views expressed by editorial contributors do not necessarily reflect the views of the publisher.
one life. live it well
www.holmesplace.com