ONE LIFE ISSUE 12 AUTUMN 2013

Includes 1-day Holmes Place pass for a family member or a friend. LOOK ON PAGE 13

AUTUMN

2013

Live it WELL

Move Well

New Fitness Trends 2014 Eat Well

Top 10

healthy snacks Feel Well

3-year anniversary edition

Breathing – the key to success

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mophie juice pack helium Ultra-thin, 1500mAh protective battery case made for iPhone 5

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Simultaneously charge your iPhone and juice pack.

STANDBY SWITCH Toggle between charging and standby with the flip of a switch.

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AVAILABLE IN NOVEMBER AT YOUR HOLMES PLACE HEALTH CLUB!

01.indd 1

10.10.13 18:08

Editorial

Dear members and friends, In this issue, we are celebrating the 3rd anniversary of One Life magazine with a very special release! Due to numerous requests, this issue will for the first time be available in newsstands – and we are excited to welcome many new readers to the Holmes Place family.

Doron Dickman CEO, Holmes Place Europe

doron.dickman@holmesplace.com

Our vision at Holmes Place is to help everyone improve their lives – not only through exercise or movement. Did you know that as little as 20 minutes of light exercise per day can decrease your risk of heart disease? Living well doesn’t necessarily have to be difficult, but often the first step is the most challenging. It does take some commitment and some support – which is where our highly motivated teams come in.

For that purpose, it is our privilege to invite readers to use the voucher in this magazine for a complimentary day of training at a Holmes Place club of your choice – or give it to a friend or loved one if you are already a member.

With lower temperatures come higher temptations to stray from our nutrition goals. In this edition, our nutrition expert Liz Andrews explains that now is the optimal time to focus on our diet without putting too much pressure on ourselves. In our nutrition special, we provide lots of helpful tips, recipes and tricks on how to beat the autumn cravings – with healthy snacks or anti-ageing superfoods.

Other highlights include:

MOVE WELL

– One of our Personal Trainers gives his account of what it was like to run up Germany’s highest mountain, the Zugspitze – a very exciting story! Whether you are preparing for hiking, winter sports or are facing posture problems after too much time spent on your smartphone or tablet, here you can find tips on how to compensate via your workout routines.

EAT WELL

– Discover the Art of Snacking, learn some interesting facts about autumn foods such as porcini, and read about the psychology of nutrition.

FEEL WELL

– Find out what’s new in our shops with great sportswear by star designer Stella McCartney. Also featured are some tips on how to motivate yourself in colder temperatures, and music to make you move.

We would like to thank our members and teams for their continued support, commitment and input. If you have any suggestions, feedback or requests, we will be happy to hear from you.

Live Well! autumn 2013 | HOLMES PLACE | 3

Contents

14

Contents

“The Color Run” and other themed sports events are one of next year’s big fitness trends

3

14

EAT WELL

18

10 Fitness Tips to: Eat Well Some interesting facts about autumn fav porcini

Special: New fitness trends 2014 Themed runs, high-intensity workouts & fashion tips

Editorial

MOVE WELL 6

Apps The latest sports applications

10 Fitness Tips to: Move Well How to stay fit in cooler temperatures and prepare for winter sports

20

Posture And how to improve it

8

The Art of Snacking Avoid cravings with these 10 healthy snacks Autumn Food Eat seasonal, eat fresh

Fitness Events A special calendar

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26

28

22

A Trip to the Top Running up Germany’s highest mountain

24

30

Food for the mind The psychology of nutrition

Leaving the Comfort Zone How personal training can improve your workout

38 4 | HOLMES PLACE | autumn 2013

How the “Win!” button works: Throughout the magazine, you can track down sweepstakes opportunities through 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 50 and at www.onelife-mag.com.

WIN!

Contents

34

Anti-ageing superfoods: eat fresh, look young

40

Breathing right can help your performance

34

40

46

FEEL WELL

42

48

Anti-ageing superfoods And a recipe combining them

36

10 Fitness Tips to: Feel Well How to motivate yourself in cooler temperatures

38

Supplements How healthy are they?

39

Optimal fat burning 4 tips on how to get the inner engine going

Contents

Breathing The key to success Music to make you Move CD Reviews – which new beat matches which workout?

43

Shop Ladybug, Asics & Rituals

44

New @ Holmes Place Shops Must-haves for autumn: Stella McCartney

Stress fat Does stress make us gain weight?

Ayurveda An ancient healing art experienced in Sri Lanka

50

Sweepstakes

28

autumn 2013 | HOLMES PLACE | 5

Move Well

Getting fit

for winter sports 1 Here, we discover some of the most useful workout tips that will help you achieve top form for any kind of winter sport this season – or just to work off the autumn and winter fat.

6 | HOLMES PLACE | autumn 2013

Get out and run!

Running is one of the best exercises to help prepare you for the slopes. It allows you to improve your aerobic performance and prepares your lower body muscles for intense exercises. For example, inexperienced runners or skiers will often experience aching legs after exercise because their muscles are not accustomed to such intense training.

2

Focus on core exercises during your off-season

3

Get the right balance

To strengthen your core muscles and improve your form, train your upper legs, gluteal muscles, spine and abs in advance. This will help you achieve greater stability, particularly if you are experiencing any back pain.

For the perfect balance, stand tall and observe where you are positioning your feet. You should be able to feel your weight being distributed evenly on the front of your feet, regardless of whether you’re playing winter sports or any other physical activity.

Text: James Hetherington Photos: berc, Andres Rodriguez/Fotolia.com

Move Well

Move Well

4

Experiment with new workouts

It is always important to experiment with different workouts to find out what you are comfortable with and how well your body responds to different exercises.

5

Start training at least 12 weeks in advance

Although it is still perfectly feasible to begin your training programme later on, you will achieve much better results if you begin approximately 12 weeks before your holiday. This will give you more time to condition your body and build up your core strength.

6

some simple cardiovascular and motion exercises. However, stretching before skiing or snowboarding is not recommended; your body need to be as flexible as possible before you set off onto the slopes, although stretches should be performed after exercise.

9

Consider pilates

Because pilates focuses on improving balance, core strength and flexibility, it is particularly useful for people preparing for winter sports. This exercise also helps you tone your inner thighs

and achieve a stable pelvis, and is an excellent companion for your regular workout.

10

Don’t forget hydration

Whether you’re training at a studio or out on the slopes, carry plenty of fluids with you and drink water regularly when thirsty throughout the day to keep your body rejuvenated after exercise.

Even when the air temperature is well below zero, you can still lose a significant amount of water through sweat.

Squat regularly

Squats strengthen the legs and the buttocks, and are a vital exercise for boosting your overall coordination. If you’re new to this exercise, find someone to show you how to perform it correctly or find a workout partner who can be your spotter to avoid accidents.

7

Strengthen your back with deadlifts

8

Remember your warm-ups

Deadlifts are a useful accompaniment to squats and will help you build your glutes and hamstrings. The stronger these muscles, the less likely you are to encounter serious injuries during your skiing trip.

Whether you’re skiing or snowboarding, remember to warm-up for your exercises with autumn 2013 | HOLMES PLACE | 7

Move Well

The Zugspitze Extreme is Europe’s hardest mountain run. Personal Trainer Robert Blankenburg took part.

Running up that Hill A Trip to the Top

“Anything imaginable is doable“ 8 | HOLMES PLACE | autumn 2013

Move Well

The track

Robert Blankenburg

(on the left) with Robert Blank­ Robert Blank­ running mate and enburgBernd (on enburg (on colleague Martin. theleft) left)with with the runningmate mate running

Search for new challenges There is hardly a running event I have not participated in. Be it short, medium, or long; morning or night; on a street, in an arena, park, forest, city, or cross. Single or relay – the list is long and reaches back to the early 1980s. But the need remains to try to top it all.

Text & Photos: Robert Blankenburg

As sportsmen, we thrive for the unreachable, the seemingly impossible, which is getting ever harder to find in this day and age.

Which challenges do I take on? Anything imaginable is doable. With my Personal Trainer colleague Bernd I am looking to redefine my limits.

There is no way to avoid the topic Zugspitze Extreme, but actually participating is a different matter. Too hard, too steep, too high, simply too dangerous – a whole world of uncalculable risks!

The starting line is at an altitude of 1000m, the finish line at 3000m. So we would need to run 2000 (!) meters uphill on a distance of vertical 18 km. Anyone who ever ran up more than 10 flights of stairs will never forget what it means to have to perform in an anaerobic condition. Any kind of terrain needs to be mastered: paths, meadows, rocks, and for the last few kilometres: snow. At the most tight and narrow passages there are steel cables to hold onto.

There is no safety line at running speed.

From an altitude of 2000m and up, temperatures start dropping by 1 degree Celsius for every 100 meters of altitude gained. At the same time the air gets thinner. So the more urgently you need oxgen, the less is available. In the last few kilometres in the snow, you slide.

For every three steps taken you slide back 1 full step. At the very point where motivation is most badly needed, progress is the most depressing.

The Alpine Association estimates that level A hikers will need 9 hours for the ascent of Germany’s highest mountain, the Zugspitze. The record for extreme mountain runners in comparison is just below 2 hours.

AUTUMN 2013 | HOLMES PLACE | 9

Move Well

Add to that all the catastrophe that occurred at the Zugspitz run in 2008. Weather conditions are extreme; weather in highaltitude alpine areas can turn any minute. Two runners do not survive the mountain and die of exhaustion. Anyone participating must be crazy.

No harm done in sending out the application, the event is still a long way off. Until then, every day passes as usual. Although not quite: It takes specialised training to prepare for such an extreme challenge: speed intervals, uphill training, and many staircases. In the back of my mind, something is starting to stir whenever someone says “mountain” or “Alps”.

The mountain Then we are there and from a distance catch the first glimpse of the mountain. The real deal.

We stop talking, silence prevails. And when we arrive in Ehrwald/Austria at Zugspitze’s foot, I begin to wonder how anyone could possibly be running up that hill. Clearly vertical and most impressive, the mountain massif towers above us.

“At the foot of the Zugspitze I am starting to wonder how anyone can run up that hill.”

At the start: 1000 runners with the summit in their eyes We pick up our starter packs.

10 | HOLMES PLACE | autumn 2013

One thing is clear now: No one is here by coincidence. The participants all share many things: perfect equipment and trail shoes, shaved calves, and the summit in their eyes. Many are not here. Just about 1000 runners take part in Europe’s most notorious race.

The next day, it begins. Perfect weather, 24 degrees Celsius.

And a burning question: How much equipment should we bring? Jacket, rain jacket, small racepack, gels, bars? The rest we can get at supply stations.

We take a full risk, which means

a potential dropout if weather becomes as bad as it was in 2008. We are basically running without any supplies. Locals are saying that it might work out if the summit is not covered in clouds.

High tension and countdown

It starts at Martinsplatz. A minute of silence for the dead.

Getting here already took quite an effort. But only now it begins.

From the beginning on an almost unbelievable gradient,

Move Well

but it is still summer here – and there is a road. That changes fast. I am starting to wonder how I am supposed to ever make it to the top. And we are only at kilometre 3! That never happened to me before.

“The first few are already giving up, but that utterly fails to motivate me. Quite on the contrary, because they look very fit.”

The run: Alpen­ rausch (Alp fever) Every gradient seems to last forever and if it does end, it is only to be surpassed by the next one. Somewhere I stumble and fall briefly, fortunately not in the downward direction.

I suffer an injury but have no time to bleed. The whole run in one word: shocking! Any kind of surface has its own draw-

For more info: www.getgoing.de

backs, even the meadows are super slippery. I see panoramic pictures of the Alps though, that are incredible. Unbelievable. Unforgettable, which will later, after the race, lead to a kind of Alpenrauch (Alps fever): A longing that will keep haunting me and draw me back eventually.

Maximal exhaus­ tion: every step may be the last

We run several kilometres over rocky grounds with stones and rocks of any size – from pebble to small car-size. Every step here may be the last. A twisted ankle, and that’s it, everything would have been in vain.

The 18km feel like 50km. This kind of exhaustion is unimaginable, only my iron will is what keeps me going now. There

are passages up there that I have to negotiate on all fours – no power left. I am trying not to fall on my face. Scary and yet good: The runner in front of me is not getting ahead, even though I am actually crawling! Later I will hold my arms at sides and for some time try to actively help my thighs move with my arms. Maximal exhaustion. It occurs to me that if I fall now, I will just stay down.

And then there is snow... Everyone knows what it is like to run in snow – after the previous handicap this is pure agony.

At some point I notice a loud speaker voice. It still takes another eternity before I catch a glimpse of the goal line.

The goal: Maximal relief!

The relief when reaching the goal is indescribable: It is the certainty of having achieved something incomprehensible.

This rare feeling of having surpassed myself in a field I thought I had mastered long ago. I ran up Germany’s highest mountain in 2½ hours, came in 31st, and have it now authenticated that I must be nuts!

This shocking test of limits cannot be recommended to anyone, yet you have to experience it for yourself! No one can ever take this from you. And in 2014 (July 13), the mountain is sure to call again!

autumn 2013 | HOLMES PLACE | 11

Move Well

Leaving the

Practical tips by a personal trainer

T

he media often reported that you should do cardio training for a very long time at low intensity. The reason given was that this would maximise the percentage of burned calories in the lipid metabolism. These days however, the belief that it is mostly glucose that gets burned in the beginning of training has become controversial. In contrast, today’s scientific opinions assert that the amount of fat burned can only be determined by the intensity of the workout and the overall training condition.

Independent of the workout’s intensity, energy actually gets used up right from the get-go. The percentage of calories burned will be lower in moderate training than in high-intensity training. For reducing weight, it does not matter how much fat gets burned during physical activities, but it depends on the actual energy balance, meaning how much ener-

12 | HOLMES PLACE | autumn 2013

Robert Blankenburg

is a former competitive athlete.

As a personal trainer in Berlin’s Holmes Place at Gendarmenmarkt, he spends over 1000 hours personal training with his clients.

gy gets used overall. Regular sports training is in fact the only effective way to increase how fats are metabolised during workouts.

Endurance training in particular leads to an improved equipment of muscles with enzymes of the lipid metabolism. In addition, both the density of mitochondria as well as local blood flow are improved.

Both have positive effects on fat oxidation.

Success is all about going to your limits. Staying in the comfort zone will hinder any progress. Training is exhausting, especially for anyone with high aspirations. Based on my experience, most people cannot carry out the right training alone. A training plan and partner can help, as well as joining a class.

That way, workout gets a lot more varied and there is a bigger focus on the correct execution of movements.

Those looking for optimal, sustainable results and the best motivation possible should work 1 on 1 with a personal trainer.

The basic prerequisite: Medically healthy people

Text: Robert Blankenburg | Photo: Kzenon/Fotolia.com & Holmes Place

comfort zone

Sha Sh Sha arre y yo our ur ex xp pe eri rie en nce ce on fac fa ce ebo book ok

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What’s New?

What’s Fun? 14 | HOLMES PLACE | autumn 2013

Text: Claudia Wiegand I Photo: Syda Productions/Fotolia.com

Move Well

Move Well

Things to look out for in

2014

Short, intense workouts

Minimalist workouts are the trend to look out for. An Arizona State University study found that three 10-minute workouts a day can be just as or even more effective than a 30-minute session. This follows the trend of short, but intense workouts such as the different XPRESS classes at Holmes Place or Crossfit.

Speedball Fitness This is the latest trend from America and more than just a pure workout with a lot of energy, fitness, and fun. A mix of functional training with a medicine ball, moves from different combat sports, and a minimum of choreographed steps combine into a flowing and effective workout.

Bootcamp

Military-style fitness is not going anywhere fast. Explore and overcome your own limits in this high-intensity interval training and improve your, coordinaton, agility, strength & endurance. A holistic body approach for fighters – hear them roar!

autumn 2013 | HOLMES PLACE | 15

Move Well

Fun Runs

Themed races are the latest greatest trend for runners. Given the popularity of themed training apps such as Zombies, Run!, this was only a matter of time. The best thing is that there are no limits to the imagination, and cultural diversity is also guaranteed.

3

Warrior Dash

http://warriordash.com

Colour Run

Run For Your Lives

Imported from India! This is pure Instagram gold, a 5k version of the traditional Holi festival, which is one of the world’s oldest festivals and a colourful celebration of spring. At every km reached, a new colour gets added to the once pristine white shirt until there is colour madness and artistic joy at the goal line. This run event goes on tour through several countries including Germany, Portugal and The Netherlands.

A 5k run that WILL make you sweat! Every victim/runner is supplied with a few colourful life bands that horrifically genuine looking zombies will try to eat/ snatch. Alternatively, you can sign up to run as one of those pesky flesh-eaters. So far it is only available in the US, but well worth a trip if you like horror movies.

www.thecolorrun.com

16 | HOLMES PLACE | autumn 2013

www.runforyourlives.com

The Rave Run Runs are not timed, the track looks like a disco club complete with light effects, there is loud music and of course a big afterrace party. This is great for long sleepers as it starts at night, so be sure to bring your glow gear.

Again, this is only on offer in the US for now, but well worth a trip for all those clubbers-turnedrunners. www.theraverun.com

Text: Claudia Wiegand I Photos: Joerg Koch, Godofredo Vasquez

1

A forerunner of another big trend group of 2014: obstacle runs!

Warrior Dash lives up to its name with some very nasty obstacle challenges including the “Warrior Roast” that actually involves fire. Of course there is mud too!

A whole lot of mud… This event does go on tour globally.

5 3

Move Well

Held on the third Sunday of May in San Francisco, this race attracts the oddest costumes like a centipede (13 people stuck running together). www.baytobreakers.com

6 Disney Run

At Disney World, you can not only indulge in sweetness but actually join different run events.

There is a goofy one, a Walt Disney marathon, a family run and even a children-only run. So if you’re planning a trip to one of the Disneylands, be sure to bring your running shoes! www.rundisney.com

Tip

Bay to Breakers

Think of a topic you like and create your own mini-themed run event for your friends.

For her:

Fashion trends 2014 Col ours: Black & White, icy

pastels and hints of pink.

Top hair: Side-swept hair, held

behind the opposite ear with bobby pins. And low ponytails.

Top hair accessory: Hair! Use your own hair for fluffy looks and streaks, or pins with fake hair.

Lip colour: Neon orange.

Ma ke-up: Natural look with only powder and mascara.

Nai ls: Nude look as well with anything sheer.

For him:

Fashion trends 2014 Themed runs have a big plus: they draw new people and get them hooked on running fun and fitness. In the U.S, a website survey recently found that more young people sign up for themed run events than for marathons, and new ones are popping up all over the place – be it Wild Westthemed in Texas or as a charity in memory of 9/11 where everyone runs in full firefighter gear.

Pat tern: Large stripes are com-

ing back, complete with colour clashes.

Cut s: T-shirts are slightly oversized with rounded shoulders.

Col our: Top to toe in bright white, grey, teal, or electric blue.

Ove rall themes: Minimalistic, dandy, militaristic, retro, or skiwear.

autumn 2013 | HOLMES PLACE | 17

Move Well

Appsolute

Fitness

Working out without smartphones has become almost unthinkable. Be it for music, tracking achievements, motivation, menu tips or improving sleep: there is hardly an area apps do not cover.

Here is a little selection of the latest fitness applications.

18 | HOLMES PLACE | autumn 2013

Move Well

Android

IOS

ééééé

Yog

by Yog Inc.

ééééé

free

Charity Miles

by Charity Miles

Finding jogging partners isn’t always easy. Friend A is busy, friend B has a foot ache, while friend C is on a business trip. With Yog, however, you can now run against others, including your Facebook friends that are miles away in virtual races – even on a treadmill! The app will show you on a bar with little picture icons who currently has the lead on a given track. To unlock all statistics, an in-game purchase of 0.79€ is required.

free A super idea: Thanks to sponsors, every mile users run gets added to donations that different sponsors give to reliable charity institutions.

This way, you can do good just by tracking your sporty activities. A similar German project is currently in the works. Find out more from www.movingtwice.com.

ééééé

Nexercise

Text: Claudia Wiegand; Photo: cienpiesnf/Fotolia.com

ééééé

Sleep Cycle alarm clock

by Maciek Drejak Labs

1.79 € This app can replace expensive extra devices that will track your sleep as well. It uses your smartphone’s movement sensor, requiring it to run at night next to you, which is the biggest downside. On the bright side, however, it will wake you up in light sleep, ensuring you an easy start to the day.

ééééé

by Nexercise

Free A solid motivational app even for beginners, as it combines activity tracking with an element of gaming for that extra push. Training times can be tracked by the smartphone or added manually afterwards. This is a bit of a surprise, as it leaves room for cheating when gaining bonus points, which can be traded in for different vouchers and rewards.

Juice

by Mindbloom

free Looks pretty: A yellow energy flask fills up, indicating today’s energy level for you based on different factors like sleep, workout or nutrition. Unfortunately though, the app itself does very little as you are supposed to enter your own satisfaction and fatigue levels, while it merely provides some generic tips. autumn 2013 | HOLMES PLACE | 19

Move Well

Living upright

With the arrival of new technologies come a slew of new health problems.

Smartphones, tablets and the like can even let us age faster as we spend more time in unhealthy postures. This is something you can work actively against, however, once you are aware.

Rather detrimental: Golf or tennis, because the turning movements are too abrupt. problems much earlier than ever before, thanks to the increased use of mobile phones, tablets, or notebooks. They tend to move less, sit longer and, because of all that, age much sooner physically.

Tinier screens are a strain to the eyes, and typical touchscreen movements accelerate joint problems of the hands and arms.

B

ack aches are still the most common reason provided for taking sick days. Even worse: bad posture cannot only cause neck and back pain, it can also bring inner organs into unnatural positions or press them together. If this occurs regularly over a period of several years, this can develop into serious chronic health problems. Because of a bent or stooped posture, metabolism can Good for the spine: Sports like running, rowing, or cycling/spinning.

20 | HOLMES PLACE | autumn 2013

suffer, which is also negatively influenced by being overweight.

A healthy, natural, and upright posture (neither hollow back nor hunchback), on the other hand, can strengthen both the physical as well as the mental endurance. By strengthening the core and back muscles (with sit-ups or push-ups, for example), the spine can be relieved and premature wear can be prevented.

Today, this has become more important than ever, because with new technological devices come new posture problems. An Australian study showed that young people start suffering from posture

Text: Claudia Wiegand | Photo: endostock/Fotolia.com

Tips: •O ften change your sitting position.

• Be sure not to stare down at a screen, but rather sit as straight as possible at a desk.

• Keep contracting different muscles regularly.

• During every hour spent sitting, you should spend at least 5-10 minutes standing up or walking.

• Limit smartphone use to 40 minutes in a row – at most.

• Keep texting on small devices to a bare minimum and consider voice commands instead.

• T o help improve your posture, attend yoga and Pilates classes.

• S tart working out or choosing a balance sport at an early age – or as soon as possible.

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Move Well

Sports Calendar 2013/2014

ING New York City Marathon 3.11., NYC, USA

“If you can make it here, you can make it anywhere!” Frank Sinatra once sang and the same goes for the biggest and most prestigious city marathon of all. www.ingnycmarathon.org

November

Whether you prefer winter sports or just sports in autumn and winter – here are some travel tips to watch, enjoy, and participate.

22 | HOLMES PLACE | autumn 2013

Sportscheck Gletscherfestival

7.-11.11., Neustift, Austria The biggest public test of new winter sports gear takes place in the Alps, with over 50 companies participating. www.stubaier-gletscher.com

Curling

17.11., Ice stadium Toblach, Italy

No sign-up or fees required: Everyone can join in and check out curling. www.dobbiaco.info

Istanbul Eurasia Marathon

17.11., Istanbul, Turkey The only marathon that leads through two continents celebrates its 35th anniversary this year. www.istanbulmarathon.org

Text: Claudia Wiegand | Photos: Silvano Rebai, lehvis/Fotolia.com

Sports

Sports Calendar 2013/2014

Winter Universiade

The Universiade is something like the Olympics for university students. It takes place every other year in winter or summer editions like the original in different cities.

This year Italian city Trentino hosts the winter events. 2500 participants from 50 different countries are expected.

Winter Triathlon

4.1., Bramberg, Austria Triathlon works in winter, too! This event features a 2.5 km mountain run, 1.7 km of uphill ski walking, and 4.7 km luge. www.urlaubsarena-wildkogel.at

www.universiadetrentino.org

Art on Snow

1.-7.2., Gastein, Austria

29.12., 2.2., 13.4.

Flachauwinkl, Austria An all new snowboard contest format: A professional skier shows participants some tricks which they have to reproduce as perfectly as possible in several turns.

December

www.absolutpark.com

New Year’s Eve run 31.12., noon Berlin, Germany

January

The Game of Stash

The art of the snowboard scene is presented at its very place of inspiration and origin: the snow of the Salzburg mountainside. http://artonsnow.com/

Switzerland Ski Charity 6.-9.2., Arosa, Switzerland

Do good deeds by skiing! Skiing legends will join or race against you in this charity event benefitting children in need. www.ski-charity.com

A final run event of the year!

Some participants show up in costumes and after the 10 km track get rewarded with some surprise fun pancakes – some filled with mustard, others with jam.

Sports and party in lofty, sunny heights!

www.berliner-silvesterlauf.de

http://tirolfun.jimdo.com

Sonnalm Skiing Event 14.-16.2.,Mittersill, Austria

February

11.- 21.12., Trentino, Italy

Winter Olympics 7.-23., Sochi, Russia

For the first time ever, an Olympic torch will travel into space! New is a team contest for figure skating, which will premier even before the opening ceremony. www.sochi2014.com

Berchtesgardener Land Skiing Tour Festival 21.- 23.2.

Ramsau, Germany

Workshops like how to search for people buried by an avalanche take turns with skiing tours and a nightly charity race. www.berchtesgadener-land.com

Snowbombing

7.-14.4.

Mayrhofen, Austria In day time winter sports, at night time concerts of famous DJs and bands (like Kasabian last year) in cool and unique locations such as igloos, forest glades or mountain tops. www.snowbombing.com

Events

Eat Well

Eat

Well

24 | HOLMES PLACE | autumn 2013

Eat Well

Some interesting facts about porcini Autumn is the traditional time for mushrooms, but in winter they still make for some great tasting, hearty dishes.

“It is easy to miss gold and silver and the joys of the love, but it is heavy to do without mushrooms.”

Martial – Roman poet (40-102 n.to Chr.)

1 Text: Claudia Wiegand | Photos: Elena Moiseeva, Africa Studio/Fotolia.com

Based on their intense aromas and strong nutty flavour, porcini are considered one of the most precious edible mushrooms.

2

Porcini were the first European mushrooms to have been attested with substances that have anti-tumour effects like vitamin E. Porcini also include the full vitamin B complex, as well as vitamin D, which is crucial to the body‘s calcium balance.

3

Classic Chinese medicine recommends eating porcini to help combat muscle and bone aches. Sick boars purposefully eat porcini caps for healing.

4

Porcini also include many important minerals such as iron, zinc, potassium and copper as well as the precious antioxidative trace mineral selenium. Porcini have an impres-

sive protein content of 4%, making them the most protein-rich among big edible mushrooms and useful for people building muscle.

5

Traces of spores bear witness to the fact that porcini were already consumed by humanoids at least 9000 years ago in the Stone Age.

6

The German name “Steinpilze” (“stone mushrooms”) has nothing to do with where porcini are found as they do not grow on stones or rocky ground, making it more likely that their looks (especially when seen from above) are the inspiration behind their name.

8

The scientific name is Boletus, which in ancient Rome was originally used for Caesar’s mushrooms‘. Its Bohemian name “Dobernigl” means “good mushrooms” (edible). Porcini refers to the ancient Roman

word “porcus” (pigs), perhaps indicating boars favouring them like truffles.

7

There is another “stone mushroom” name theory suggesting that their raw pulp is particularly firm in comparison to other edible mushrooms.

9

In the old days, mushrooms were exclusively reserved for nobility and considered a “divine dish” in ancient Rome.

Perhaps out of fear of being poisoned, they were often even prepared and cooked by the nobles and upper classes themselves, not their servants.

10

Watch out when collecting porcini that usually can be found in hardwood forests near spruce, pine, chestnut or hemlock: they look a lot like bitter boletes. While those are not poisonous, they will spoil your food with their extremely bitter taste.

autumn 2013 | HOLMES PLACE | 25

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The Art

of Snacking Knowing when to snack on what can be great help in sticking to your nutrition goals. Our nutrition expert Liz Andrews compiled a very special top 10 list.

M

astering the art of snacking is an extremely important factor when embarking on a healthy eating regime, whether your goal is to lose weight, increase energy, reduce stress, etc. The quality, the quantity, the frequency and the time of consumption determines whether snacking will be helpful or detrimental to the successful achievement of your goals. The best snack choices are foods that satisfy you while suppressing the emergence of any rogue cravings that you may have for unhealthy foods. You should choose foods that will fill you with energy and not rob of you of it. You should choose antioxidant-rich foods that protect your immune system rather than potentially damage it.

26 | HOLMES PLACE | autumn 2013

2 1 34 6 5 8 9 10 Eat Well

See below for my

top 10 snacks

and the reasons why: Dried figs or dates

and/or cranberries

Qu antity: 1 (sensible)

Qu antity: 4 or 5 Qu a lity: Great for en-

Nuts (not peanuts) Qu antity: 1 (sensible)

ergy, nutritious and highly digestible.

Full of fibre and very tasty!

Text: Liz Andrews | Photos: Heike Rau, nito; Africa Studio, HandmadePictures, Natika, Jag_cz/Fotolia.com

handful Qu a lity: Full of fibre, vitamin E and omega 6 fatty acids for the heart and metabolism

handful

Qu a lity: Raisins increase

Low fat

yoghurt

Qu antity: 1 x 175g

yoghurt

Qu a lity: Carbs and

Hummus and carrot sticks

Qu antity: 7 or 8 olives Qu a lity: Rich in good

(homemade hummus is better)

Boiled egg

(unless you have cholesterol problems) Qu antity: 1 boiled egg Qu a lity: Full of protein

Banana

with Brazil nuts

Qu antity: 1 banana and

3 brazil nuts

Qu a lity: Full of potas-

sium, they help lift your mood, combat depression and they make you smarter!

the energy supply, aid digestion & enhance bone health and cranberries are a superfood full of antioxidants

protein keep you feeling full and keep your blood sugar stable – perfect with some fresh fruit

Olives (in brine where possible)

fats (monounsaturated) and omega 3 fatty acids that facilitate metabolism

Dried raisins

and good for bones, muscles and skin.

Rich in vitamin B12

Milk (soya, semiskimmed, etc.) and some brown

bread

Qu antity: 1 glass and a

slice or roll of brown bread Qu a lity: All milks are full of protein. Cow’s milk is full of phosphorus, calcium and magnesium & great for the bones. Soya milk is rich in fatty acids, fibre, vitamins and minerals

Fresh fruit and cheese

Qu antity: e.g. apple

slices & matchbox size of emmental Qu a lity: Fresh fruit is always full of energy and vitamins, cheese is full of protein and will keep you full for longer

Qu antity: 2 tablespoons Qu a lity: A good source

of protein and amino acids, low glycaemic index, which means your blood sugar will stay stable. Keeps you full!

Take pleasure in mixing these snacks together to make a perfect healthy blend. For example, nuts, seeds and dried fruit go very nicely together and fresh fruit goes very nicely with yoghurt. Brown bread tastes great with a cold glass of milk - or with a layer of cottage cheese on top instead to create a healthy and tasty open sandwich.

Achieving mastery in the art of snacking is the secret to your success so start now!

autumn 2013 | HOLMES PLACE | 27

Eat Well

Eat right in autumn Our nutrition expert Liz Andrews gives some crucial tips on how to eat healthy in colder temperatures.

W

Text: Liz Andrews | Photo: Fotolia

hen the autumn season arrives there is a natural tendency to want to stock up the fridge and cupboards with tasty comfort foods in preparation for winter. As the weather starts to get colder there are a number of factors that contribute to this increased need for unhealthy treats and the increased likelihood to stray from healthy dietary habits.

These include: less participation in physical activity, a busier agenda, and a tendency to choose readymade meals with less daylight and sunshine to fill you up with feel good hormones instead. If you follow the 3 easy tips below you can kit yourself with full body armour as you march into the battle of the autumn bulge.

28 | HOLMES PLACE | autumn 2013

Eat Well Plan Your Meals!

Drink A Lot Of Water

Even though it is cold outside and you may not feel a great thirst, don’t forget to drink plenty of water or tea (herbal teas, fruit teas, etc.) to cleanse your body, to keep your metabolic clock ticking and to help make you feel at the top of your health. Reduce the amount of coffee you drink to avoid water retention and susceptibility to disturbed metabolic activity.

Take the time to go shopping for fresh and healthy foods and make it your mission to choose as much colour and as much freshness as you can possibly find.

Make a list of healthy ingredients to make nutritious meals and snacks and choose vitamin-rich and antioxidant-packed seasonal fruits and vegetables, such as oranges grapes, avocado, pomegranates, red peppers, and cranberries.

Text: Liz Andrews | Photos: Subbotina Anna, Tatty, Tyler Olson/Fotolia.com

Eat Healthy Foods Heartily

When it’s cold outside even though your first instinct may be to reach for the rich, creamy foods or sugary baked goods, make sure you include protein foods* in the meals and snacks that you eat to keep you feeling full for longer and to boost your energy. Try not to go for more than 4 hours without eating, and be prepared with healthy snacks that you can eat on-the-run like bananas, nuts, yoghurts, turkey ham, carrots and celery sticks, etc. *protein foods include foods from meat, poultry, fish, seafood, beans, dairy foods, nuts, eggs, peas, soy products, etc.

S

o instead of letting the onset of the colder season get you down and wreck some of the great dietary habits you may have started, Take Action! Plan your meals, choose well, choose healthy, drink regularly and eat healthy, colourful meals that will keep you feeling fully energised throughout the day.

autumn 2013 | HOLMES PLACE | 29

Eat Well

Feed the Mind The Psychology of Dietary Behaviour:

A Nutritional Enigma 30 | HOLMES PLACE | autumn 2013

Eat Well

I Text: Liz Andrews | Photo: FOOD-micro/Fotolia.com

f human beings are considered the most intelligent form of life, why do they find it so difficult to make changes in their dietary behaviour? It would appear that intellect is ill-equipped to influence dietary choice in the face of a provocative consumer environment. We are defenceless against the power of the media, that persistently advertise the benefits of foods so heavily refined with flavourings and preservatives and overloaded with fat and sugar that they bear no relation to their original ingredients.

At the same time, perversely, our society is becoming increasingly obsessed with physical appearance, with slimness as an aesthetic ideal. The problem is that, unlike the catering industry, the fitness industry offers no short cuts to weight loss. This goes some way towards explaining why people commonly resort to extreme, overly restrictive diets to achieve weight loss. It is a well-documented fact that dieting, while arguably effective in the short run, is ultimately unsustainable.

We have established that restriction is not an effective means of weight loss, and that dieting is largely ineffectual. However, there is overwhelming evidence that healthy nutritional messages are getting through to the general public. So why are we unable to

autumn 2013 | HOLMES PLACE | 31

Eat Well

versely affected other areas of my life, I decided it was time to make a change.

I no longer believe in restrictions, and only refuse what I actually dislike, whether or not I deem it unhealthy. Moreover, it is perhaps interesting that I now feel much more at one with myself, both physically and mentally. There does indeed seem to be a twoway relationship between dietary intake and mental health: In my experience, dietary behaviour affects state of mind, and conversely state of mind affects dietary intake. Certainly, the relationship

between nutritional knowledge and healthy eating is still unclear, but one thing is certain: it is important to deal with the cause of one’s dietary behaviour before trying to change the symptom, namely the diet itself.

Eating is one of life’s more accessible and intense forms of pleasure, and we need to accept that it is an indulgence governed more by hedonism than by reason. The key is to avoid restriction, eat in moderation, enjoy food rather than fear it and, before acting to change dietary intake, try to understand the emotions that drive it.

Text: Liz Andrews | Photo: Fotolia

follow dietary guidelines? While this is already a dilemma for nutrition, it is even more of a problem in psychology. As a fitness professional with degrees in sports science and nutrition, I spent years of my life as a fish-eating vegetarian, taking in vast amounts of fruit and avoiding foods with a high fat or sugar content. When my excessively ‘healthy’ diet started to verge on the excessively ‘unhealthy’ in the way that it ad-

32 | HOLMES PLACE |AUTUMN 2013

One Life – on the go!

One Life is now international and even more mobile – both our English and German versions are accessible as apps for iOS, Android, and Windows 8.

Check them out and enjoy One Life in every aspect of your life – be it big or small!

NEW

At the app stores, look for “Holmes Place” or “One Life Holmes Place.”

Eat Well

Eat fresh,

look younger

There are plenty of ways to fight the natural ageing process and enjoy healthylooking skin as you grow older. Avoid smoking and alcohol consumption, both of which dehydrate the skin and speed up the development of wrinkles. Here, we explore three superb anti-ageing foods to include in your diet this season.

Broccoli In the summer of 2013, researchers from the Institute of Food Research in Norwich, U.K. concluded that cruciferous vegetables like broccoli can limit the risk of acquiring chronic age-related diseases by ‛retuning’ the body‘s metabolism and increasing the level of antioxidants in our cells.

A special plant compound can help boost the performance of mitochondria, energy generators that help protect us against hearing disease, cancer and diabetes.

Carrots Carrots are a valuable source of vitamin A, a compound that is renowned for its anti-ageing properties. A study by the University of Michigan found that vitamin A significantly reduced the appearance of wrinkles on women with an average age of 87! Pro-vitamin beta-carotene is an effective antioxidant. The compound also improves immunity to common seasonal illnesses and can help protect eye sight.

Spinach According to a study conducted by the University of South Florida`s Centre for Ageing in 2002, spinach helps to reduce the onset of neurodegenerative diseases and can also delay age-related cognitive behavioural disorders.

This food is a significant source of vitamin K, a compound that helps promote stronger bones and slow down the development of wrinkles, and is also high in iron, a nutrient that helps the body create more red blood cells by boosting levels of haemoglobin.

Eat Well Here is a recipe combining all 3:

Broccoli and spinach curry

(serves 2)

Text: James Hetherington | Photos: Peter Atkins, vaivirga/Fotolia.com

Cardamom is the world’s most expensive spice by weight and refers to several plants of the ginger family. Guatemala is its biggest producer, followed

by India. There is black and green cardamom.

Tomatoes are actually botanical fruits of the tomato plant. They originated in Mexico. Tomatoes lost flavour when they were cultivated to ripen uniformly red.

Garlic is related to onions and native to central Asia.

It was already used for culinary and medicinal purposes in Ancient Egypt.

Ingredients:

2 large broccoli 1 packet of carrots 2 large white onions 2 packets of spinach 2 t omatoes or one can of good quality tomatoes 6 chopped chillies 2 tsp of cumin seeds 6 garlic cloves cornflower oil 4 cardamoms, asafoetida 4 tsp of salt

In a cooking pan, heat the oil before sprinkling the cumin seeds, garlic, pep1 per and cardamom.

After approximately 1 minute, add the onions, asafoetida and chillies and let 2 them sauté before adding the chopped tomatoes.

Combine the chopped spinach with the half cup of water and process it in a 3 blender to create a spinach purée. In the meantime, continue cooking the onions and the tomato mix on a medium heat and add the carrots and broccoli.

Continue cooking for 15 minutes with a lid before adding the spinach purée 4 and sauté for 15 minutes.

Make sure the tomato sauce does not become too thick; add extra water if 5 necessary. When all this is done, you will have produced a fabulous, authentic home-made curry. autumn 2013 | HOLMES PLACE | 35

Feel Well

1

Well

You will sweat less in winter Naturally, humans sweat less during low temperatures because the brain does not have to work as hard to keep the body cool, which has a direct impact on our physical performance. Having to drink less means less disruption to your exercise.

2 3 4 5 Cold weather forces you to boost your energy levels During those hot summer days, you may often feel drowsy and disinterested in exercise because your body essentially ‘slows down’ to prevent overheating. Lower temperatures, however, should compel you to exercise to stay fit and energised.

36 | HOLMES PLACE | autumn 2013

Best running temperatures A 2011 study from the University of Tulsa in the United States found that the optimum temperature for male elite runners ranged from 9.7 to 22.6 degrees Celsius, while the optimum temperature for female elite runners was slightly higher (1123 degrees).

Marathon season There is a reason why most famous marathons do not take place in summer. Elite marathon runners typically perform their best at around 10-11 degrees Celsius according to the University of Tulsa study.

Conserve heat by wearing layers The more heat you lose from exposed skin, the harder your body has to work to keep you warm, which will impact negatively on your performance. Dress in layers to trap as much heat as possible and just remove a layer if you do get too hot.

Text: James Hetherington| Photo: Maridav, Hetizia/Fotolia.com

Feel

If you’re struggling to cope with the shorten­ ing days and the colder nights, there is a simple solution: change your perspective. Below, we list ten reasons why you should look at the darker days and lower tempera­ tures as an invaluable opportunity to keep fit and feel well.

Feel Well

6 7 8 9 10 The perfect oppor­ tu­nity to visit a gym Autumn and winter weather can be very uncooperative. By joining a gym, you don’t have to schedule your exercises around it. To avoid the crowds, it is generally best to workout as soon as the gym opens, during lunch time or shortly before it closes.

Just remember your warm-ups In cold weather, our muscles are tenser, which makes us more susceptible to cramps and aches during and after working out. Before starting a long running session, take a brisk walk for about 15 minutes to prepare your body for exercise.

Diversify your lifestyle The more you reinvent your lifestyle (visit new places or try out new things), the more you stimulate your brain. This is one of the most effective strategies to prevent yourself from falling into autumn and winter depression.

Enjoy real winter weather When it does snow, try to make the most of it; go sledging, make snowmen and have a snowball fight. Snow reflects natural light and brightens up our natural surroundings.

Plan events to pass the time The more you plan events like parties, day trips and work outings, the more distracted you are from winter itself.

Keeping busy and sticking to a relatively structured lifestyle will keep your mind occupied and help you stay focused and upbeat.

autumn 2013 | HOLMES PLACE | 37

Feel Well

Nutritional Supplementation:

Improving our Health?

T

he greater availability of vitamin and mineral supplements in pharmacies, health stores and now even local supermarkets reflects the increasing demand for a quick, effective and effortless health fix to improve one’s nutritional status. As chemical fertilisation rapidly depletes the mineral content of our soils and impoverishes the nutritional properties of our fruit and vegetables, it is becoming increasingly difficult to achieve our recommended nutrient intake through diet alone. So the questions to be answered are: •W hich brand of supplements should we opt for?

•W hich vitamins and minerals should we choose?

• W hen, and how often, should we supplement our diet?

• F inally, in supplementing our diet, are we really improving our health, or just wasting our money?

Before choosing one or any other brand of nutritional supplements it is important to bear in mind that high prices and eye-catching labels are not necessarily an indication of product value. Check the label for 38 | HOLMES PLACE | autumn 2013

a list of ingredients to assess product quality, as only reputable vitamin companies provide one. If you need guidance in starting a supplement programme and are not sure which products to opt for, a personal trainer specialised in nutrition will be able to offer further advice.

Healthy nutrition does not necessarily involve a vast daily intake of capsules; combinations of essential nutrients can be found in multivitamin and multimineral products. If you already do the recommended five times 30 minutes of daily cardiovascular exercise and also follow a resistance training programme, experts recommend that you take a bone mineral complex (containing magnesium and calcium).

This reduces muscle cramping and may further strengthen your bones. Benefits can also be found in Omega-3 and Omega-6 oil

supplementation to ensure an adequate intake of essential fats.

Vitamin C supplementation is always beneficial, of course, as a multivitamin product may not provide the recommended amount.

Experts suggest that for maximum effect, supplements should be taken on a daily basis 10 to 15 minutes before or during a meal.

Breakfast is a good time to take most supplements, although a mineral complex supplement might be better taken in the evening: scientific evidence suggests that it can help you sleep.

So, provided that there is a good choice of products, and that the time and regularity of consumption are respected, dietary supplementation can be a useful addition to a healthy diet but most definitely not a substitute for it!

Text: Liz Andrews | Photo: Kasia Bialasiewicz/Fotolia.com

If you work out regularly, it can be difficult to achieve your recommended nutrient intake through diet alone.

1 2 3 4 tips 4 Feel Well

Drink a lot of water

When you dehydrate, metabolic processes will slow down. So it is best to make sure you drink 2.5 to 3 litres a day of mineral water. This will also increase your energy turnover by up to 100 calories and kill the hunger.

Count calories

Long term weight-loss goals can only be achieved if you fill in less energy than you use.

Text: David Sonnenberg | Photo: Kasia Bialasiewicz, Syda Productions /Fotolia.com

Interval training

Trotting for an hour is good. Better results can be reached, however, with the so-called interval training. You switch moderate training units with phases of high-intensity.

How? When you run, swim, or cycle, you should go soft for ten minutes, followed by 2 high-intensity minutes. Canadian scientists have found out that fat burning can even be up to 36% higher than with an even, moderately-paced workout. The higher energy is what makes the difference.

for optimal fat burning Every body is its own little powerstation, and you can help get it going to burn more fat.

T

he good news first: as soon as you start moving, your body will begin melting its energy depots already. Even the fat reservoirs.

You do not have to keep working out for 30 minutes or longer to achieve that effect. However, there are ways to improve and accelerate the fatburning processes – by up to 36 %! And best of all: it is not hard to do, at all.

Hands off carbs

If you want to lose weight, avoid pasta, potatoes, and rice. Carbs cause a higher insulin release which will block your metabolism.

The same goes for sweet drinks and power bars with a lot of sugar. You can achieve the best results if you only drink water two hours before and during the training to ensure your body will start using up its fat depots directly. After the workout, you can support the programme with protein-rich sheep cheese, some meagre meat or fish.

autumn 2013 | HOLMES PLACE | 39

Feel Well

Breath

of Life

40 | HOLMES PLACE | autumn 2013

Feel Well

Cooler temperatures can make your breath visible.

But anyone working out should always be aware of how important the right breathing technique can be for training effectively and to promote relaxation.

Text: Claudia Wiegand | Photo: Rido/Fotolia.com

S

ometimes it is so simple: Instead of being distracted by sophisticated special devices and analytics, it can be crucial to remember the very basics. For example, breathing. In many cultures, breathing is assigned a very special role as an essential part of life.

Breathing in and out is a dual system reflecting the main contrasts of nature: Day and night, summer and winter, ebb and flow, life and death. Sporty activities such as weight lifting, pulling or pushing tend to make us hold our breath and clench – despite the fact that strained muscles even have a higher need for oxygen! This results in faster fatigue.

Conscious breathing can help with that, and personal trainers can advise you on how best to do it to improve performance not just in yoga and Pilates classes. For instance, when working with weights, it is recommended to breathe out deeply during the active phase, and breathe in deeply when returning to the original position in order to avoid hyperventilating.

When working on endurance training, you should start slowing things down when the first sign of hyperventilating occurs; breathing through the nose is still easily possible. Here too, you can help your body by taking long and deep breaths. Pregnant women will be aware of the power of breathing techniques from attending the often falsely ridiculed “panting” classes. Their teachings, however, can even be applied to improve athletic performances.

Tips: • Deep, rhythmic breathing will enhance the oxygen supply of muscles.

• Flat breathing, on the contrary, will cause the body to produce more lactate and more carbon dioxide, which can only be transported away with faster, flat breaths – a vicious circle.

• When cycling, do not tense the abs too much; this will help you still use abdominal respiration for a better intake of oxygen.

• No matter which sport you prefer, always breathe out as long and as deeply as possible! This will ensure that the next breath taken in can provide an optimised amount of oxygen.

• In cooler temperatures, focus on breathing in only through the nose, as this will warm up the air before it arrives in the lungs.

• From minus 15 degrees Celsius and below, you should not work out outside any more to avoid irritations to the respiratory tract, which can hamper oxygen intake.

• The right breathing techniques can help avoid stitches and headaches.

autumn 2013 | HOLMES PLACE | 41

Music

that moves you

New CDs, tested for their “sportiness” ééééé

Miley Cyrus Bangerz (RCA/Sony)

bpm: 80,12 to 143,01 Average bpm: 99.68

Their careers shine brighter than the rest, but most end up vaporising just as fast. Ex-Hannah Montana Miley Cyrus is just the latest example. Even though she has a lot going for her on her 4th album: clear vocal talents, a fresh mix of pop, funky motown, Southern hip-hop, and country. There are many infectious, stubborn “I can do it!” songs just perfect for working out – be it “On My Own” (121.98 bpm) or “4x4” (120.13 bpm).

When incorporating music into your workout routine, 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.

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.

42 | HOLMES PLACE | autumn 2013

ééééé

Moby

Innocents (Embassy of Music/Warner)

bpm: 85.00 to 143.96 average bpm: 104.93

Now even the DJs are getting old – and starting to sound like it, too! Moby is 47 and seems to have overcome punk and parties.

His latest CD is more inward-drawn, but full of pensive, sometimes melancholic, but often positively wise, spiritual energy perfect for a Pilates or yoga soundtrack – with few exceptions.

Not completely new for him, but very convincing work with even the most different guest singers blending in well.

ééééé

Avicii

True (Pm:Am/Universal)

bpm: 82.66 to 128.01 average bpm: 115.14

At the pinnacle of the techno scene, Tim Bergling was just a baby: born in Stockholm in 1989, he grew up listening to Daft Punk and Swedish house music. In 2013, he landed one of the biggest summer hits.

“Wake Me Up!” sang by US soul artist Aloe Blacc, topped the charts in over 60 countries and is very inspiring and sure to get you moving even at 82.66. On his debut album, Avicii shows he is here to stay with more unique workout hits mixing dance with bluesy folk like “Hey brother” (125.02 bpm.)

Workout soundtrack If you are looking for a unique workout music full of motivational energy, be sure to check out www.mystrides.de.

They feature different songs full of positive beats with a global feeling and powerful vocals for an inspiring, well-choreographed 60-minute workout with optional motivational messages.

Text: Claudia Wiegand I Photo: Sergey Nivens, zphoto/Fotolia.com

Feel Well

Feel Well

The new Gel-Kayano 20 ASICS celebrates 20 years of ground-breaking running shoe technology

A

lways eagerly anticipated, running legend GEL-KAYANO will celebrate its 20-year anniversary with a new release at the fair of BMW Frankfurt Marathon in late October. The Ferrari among running shoes, it has become continuously more creative since it was developed

by Toshikazu Kayano in 1993. One thing never

Comfort & Luxury Rituals Wonderful Winter Soulwear

T

changed however: the goal to create a shoe that sets the standard any time when it comes to a good running feel, comfort and safety as a perfect combination.

The 20th edition now features the innovative FluidRide technology, proving yet again that ASICS is able at any time to improve its best running shoes even further.

WIN!

1of8

he stylish and soft “Dream” trousers are ideal for relaxing at home, or wearing during yoga practise, sports and meditating. This is your ideal any time Soulwear, for relaxing body and soul.

We are giving away 8 “Dream” trousers by Rituals in grape mélange (for an added value of 312 Euros). Find out how to enter on page 50.

The special gift Ladybug – a lovely online shop

C

hristmas is just around the corner and you are still searching for that very special gift. Then be sure to check out the online shop Ladybug (www.ladybug.de). Here you can find some lovely items hand-picked by founder Cathleen Holsman to be imported from the US. Some beautiful little treasures for your little darlings – or for yourself.

The shop specialises in things you will not find anywhere else in Europe, like trendy pom-poms, exquisite muffin liners, or party items for that very special garden fest or birthday. New additions include some amazing designer lunch bags by Built or Dabbawalla, which will keep your food cool and fresh for a long time. The snack bags of award winning US company itzy ritzy are not just very practical in transporting snacks, but also can be used to store your mobile or cosmetics. Wet Bags are great for holding wet swim gear.

Ladybug was founded by Cathleen Holsman, a mom of 2 married to an American. She had spent several years in the U.S. and discovered many stylish and great items there just waiting to be introduced to the European market. The company’s goals, besides offering high quality items, include taking into account their sustainability and environmental friendliness. autumn 2013 | HOLMES PLACE | 43

Feel Well

Studio Run Run:

Strong animal and holographic prints are paired with primary colours.

Studio:

The collection’s components layer up in signature Stella style for a high fashion look balanced by loose-fit studio hoods and delicate woven jackets.

‘Run and Studio are full of refreshing prints and colour block stories which bring a real sense of individuality. There is also a play on volume and a lot of technical innovation in this collection, which is key when working with performance at this level.’

A blazing trail into winter Bright hues and mono­ chrome prints made for the great outdoors in the new adidas by Stella McCartney Fall/Winter 2013/2014 collection.

Adidas by Stella McCartney just launched its Fall/Winter 2013/2014 collection with a burst of energy portrayed through a spectrum of vivid colours and graphic prints.

Focused on aesthetics and performance, the collection unites streamlined layers and innovative texture combinations to embrace the open air.

44 | HOLMES PLACE | autumn 2013

Weekender Weekender:

A series of modern looks with a focus on active wear providing resistance in adverse weather.

Wintersports:

Electric shades of rich green, sharp yellow and true blue.

PRIMALOFT® insulation maximises warmth and water resistance in extreme conditions and CLIMAPROOF ® Storm technology creates an unobtrusive barrier to wind, rain and plummeting temperatures.

Wintersports

Feel Well Yoga:

Yoga A simple, relaxed look in organic cotton. Melange yarn 7/8 tights with CLIMALITE SEAMLESS ® stretch allow the body unhindered movement and expression.

Starter Kit:

Based on past favourites from the running range. Offering a balance between style and performance, the collection reflects a neutral feminine colour palette paired with light textures and enhanced with innovative CLIMALITE ® performance technology.

Starter Kit Footwear and Accessories:

High performance footwear and utility accessories support this season’s collection; each styled to reflect the adidas by Stella McCartney aesthetic while providing specific performance benefits.

Barricade footwear:

A brand new, exclusive tennis shoe fusing advanced technical superiority with standout style on court.

Travel Pack Boost:

Travel Pack:

A range of essential workout looks stored in an electrifying opalescent backpack.

A technically innovative Run shoe created with stretch fabrics to mimic natural skin movement. Thousands of capsules enclosed within the shoe store and unleash energy with every step for an unparalleled energy return in training.

Footwear and Accessories Of course most people will still associate the name McCartney with Beatle Paul, but his daughter, fashion designer Stella McCartney (*13.9.1971), is catching up quick. Stella is a mother of four whose graduation collection was presented by Naomi Campbell and Kate Moss. From 1997 to 2001 she held Karl Lagerfeld’s former position as chief designer of Chloé in Paris. Since 2005 she has been working for adidas, creating a unique and highly innovative concept for women’s sports performance.

autumn 2013 | HOLMES PLACE | 45

Feel Well

Is Stress

Making us Fat? 46 | HOLMES PLACE | autumn 2013

Feel Well

Health experts are turning their attention to growing indications of a positive association between stress levels and weight gain.

Text: Liz Andrews|Photo: olly/Fotolia.com

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number of recent studies on ‘stress fat’ have illustrated that busy, overworked people are much more prone to this aptlylabelled condition than their less stressed, more relaxed counterparts. Research shows that stress not only makes our bodies create new fat cells, but also seems to boost our appetite and encourage us to binge on fatty foods.

Moreover, from the evidence, stress fat tends not to spread evenly over the body but rather to accumulate around the waist in particular, resulting in a noticeable pot belly. What is happening, in physiological terms, is that our bodies are reacting to cortisol, a hormone produced by stress that causes fat storage. To exacerbate this problem, when we are stressed, we tend to reach for fatty and sugary foods or stimulants such as coffee and alcohol, which only worsen the condition, making us nervy and agitated.

These types of food cause our metabolism to fluctuate dramatically throughout the day, with surges of activity followed by significant energy dumps. So the sad irony is that stress, once imagined to be a calorie burner, is in fact one of the causes of fatness!

Stress fat is a condition not yet officially acknowledged by health

Stress facts • Stress has been called the “silent killer”, because it is linked to the six leading causes of death: heart disease, cancer, lung disease, liver cirrhosis, accidents, and suicide.

• Stress can lead to hair loss, but will not turn hair grey or white, that is a myth.

• Stress may be responsible for up to 30% of all fertility problems.

• Laughing lowers stress hormone levels and strengthens the immune system.

• The number one reason for stress worldwide is money.

• The term ‘stress’ is derived from the Latin word ‘stringere’ (to draw tight).

experts, and does not yet feature highly on the public health agenda. This may be because overeating and ‘wearing’ a little extra fat (or adipose tissue, to use the technical term) can often be mistaken for ‘looking well’ on account of ‘good living’ or at worst harmless overindulgence. In truth, however, fat accumulated around the waist (visceral fat) is the most dangerous, as it is known to cause insulin resistance (and eventually type 2 diabetes), heart disease and oth-

er metabolic syndromes.

The good news is that stress fat is a very treatable problem. Stress and unhealthy living (bad diet, a sedentary lifestyle, insufficient sleep, etc.) very often ‘feed on each other’, so a few lifestyle adjustments may be all that is needed to reduce susceptibility to stress fat. Exercise is one of the best ways of treating stress: a good cardio workout will burn the stress hormone cortisol, returning the body to a healthy state. Wellness classes such as yoga, tai chi or pilates, or gentle activities like swimming or climbing, are great ways of relaxing, unwinding and relieving tension, while more aggressive physical exertion such as kick boxing or squash, which channels pent-up tensions or anger in useful directions, is another effective stress buster. Studies also show that exercise promotes improved sleeping patterns, which reduces appetite and relieves stress.

So before helplessly resorting to liposuction, take a look at your lifestyle - see how you can relax a little more, eat a little healthier, sleep a little better and be more active and that 6-pack may not be a too far-fetched dream!

autumn 2013 | HOLMES PLACE | 47

Feel Well

A

yurveda (“the science of life“) is the millennia-old traditional, holistic medical approach with its origins in India and Sri Lanka. Its purpose is to prevent illnesses by making use of the endless energies of nature. Its ultimate goal is not only to maintain health, but also to comprehensively prevent illness.

What is

Ayurveda?

Discover the world of an ancient holistic treatment method.

48 | HOLMES PLACE | autumn 2013

The aim of an Ayurvedic cure is to re-establish the balance of the different energies by strengthening the body’s defences, ridding the organs and tissues of waste products and toxins and ultimately rejuvenating the organism. Gentle, but effective therapies like massages, yoga, a healthy diet and aroma treatments result in soothing relaxation and well-being.

The long-term goal is a long and healthy life with self-discovery.

Photo: Gennadiy Poznyakov/Fotolia.com

According to Ayurvedic science, each one of us has a distinct pattern of energy. In Ayurvedic science, this pattern is called “the three Doshas”, defined as Vatha, Pitta and Kapha. Vatha represents bodily functions associated with motion, Pitta stands for the metabolism, and Kapha is responsible for the bodily fluids. An imbalance of these Doshas will inevitably result in illness.

Feel Well

Paradise for body,

mind & soul

Enjoy millennia-old, holistic healing arts right at the source: at the beautiful Ayurveda Centre Lawrence Hill Paradise in Sri Lanka.

S

pend a wonderfully relaxing time at the south-western coast of Sri Lanka, surrounded by beautiful landscapes.

Nestled in evergreen nature with exotic flowers and a spacious tropical palm garden, high on the hills atop the little coastal city of Hikkaduwa, we are happy to welcome you to the Ayurveda centre Lawrence Hill Paradise.

Our lavishly spacious resort is reserved exclusively for our

Ayurvedic guests. The hotel has 14 rooms with a limit of 20 persons, small enough to guarantee that guests are treated as individuals and receive customised treatment from our team of 50 staff.

All medicines and oils used in Ayurveda therapies are produced in our herb kitchen.

Relax in our generous salt water pool or experience yoga in a unique way on top of our water tower with an unforgettable scenic, panoramic view.

A ten minute walk will take you to Hikkaduwa and one of Sri Lanka’s most beautiful beaches, overlooking an amazing coral reef.

We are happy to provide further information and reserve your bookings by e-mail or phone.

Ayurveda Centre Lawrence Hill Paradise 47 Waulagoda Hikkaduwa, Sri Lanka Tel. 00 94 - 91 22 77 544 Hotline: 0800-711 17 00 ayurvedakurlaub@gmx.de www.en.ayurvedakurlaub.de

The basic principle of our Ayurveda Resort is: contentment and well-being can be achieved only through the harmony of body, spirit and soul.

autumn 2013 | HOLMES PLACE | 49

Feel Well 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

WIN!

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PUBLISHING COMPANY J.L.King Publishing 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

of

Plaid for Sochi

For the Olympic winter games in Sochi, Odlo developed an X-Country line in the colours of Norway, Finland, and Switzerland, which the athletes will also wear in the Olympic village. An optical highlight is the game with plaids. «evolution» underwear is modern and seamless with directly worked-in functional zones for more isolation in temperature-sensitive places and ventilation where surpluses in warmth and moisture need to be transported away fast.

We are giving away 1 male set of Evolution Warm Olympics underwear (shirt and pants) and an equivalent set for women by Odlo worth 330 Euros altogether.

Sportive Understatement

In 1935, passionate sailing fan Paul Sperry from Connecticut founded the brand Sperry Top-Sider. It was inspired by his Cocker Spaniel Prince’s paws who could avoid sliding even on pure, slippery ice.

Sperry developed the patented RazorSipping™ soles. Their waveshape profile made the rubber soles water diffusing and slipproof.

We are giving away 2 pairs of sailing shoes A/O 2-Eye for men by Sperry Top-Sider in red and navy blue, size 42. They are worth 250 Euros each.

50 | HOLMES PLACE | autumn 2013

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 KEY ACCOUNT MANAGER Elena Kühnapfel Tel.: +49 (0) 30 531 417 01 elena.kuehnapfel@jlking-publishing.com GRAPHICS & DESIGN Irina Tarnavskaya (Art Director) Artur Kamenir (Photo Editor & Corrections) EDITORIAL STAFF James Hetherington, Robert Blankenburg, Liz Andrews, Yasmin Markert, Anke Illing, Viet Dung Nguyen, David Sonnenberg, Tereza Rak, Natalie Auslaender, Lucie Nováčková, Ortal Ulman, Tatianna Hightower, Ian Turley, Helena Zeman TRANSLATION Claudia Wiegand EDITING & PROOFREADING James Hetherington

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 is December 30, 2013. There is no right of appeal.

GERMAN EDITORIAL OFFICE J.L.King Publishing Ltd. Postfach 02 12 47 10123 Berlin Deutschland Tel.: +49 (0) 30 893 718 76 Fax: +49 (0) 30 364 638 10

ONE LIFE AT THE APP STORE Look for “Holmes Place” or “One Life Holmes Place”

COVER PHOTO Maygutyak/Fotolia.com

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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.

FITNESS | WELLNESS | SPA

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