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one life. live it well


KOfi Prah Olympic athlete coaching at Holmes Place Gendarmenmarkt, Berlin

SPring 2012 MOve WeLL: Body Definition

Get in shape for spring & summer eat WeLL: Fast & Fit Food

Recipes for quick, healthy cooking


The art of relaxation

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Doron DICkMAN CEO, Holmes Place Europe


Dear members and friends,

elcome to the new edition of One Life, our Holmes Place magazine. In this edition, we focus on the three pillars of enjoying our “one life. live it well” philosophy: • “Move Well” features a BODY Definition Special and useful information on how to get your body in shape for the spring and summer. • “Eat Well” provides you with healthy and fast recipes. • “Feel Well” prescribes Yoga as “wellness for the SOUL.” As spring dawns, we are well aware of the importance to our members of preparing for summer. This year at Holmes Place, we are more committed than ever to helping our members reach their goals. That is why we have launched the pioneering “Live Well Card” for our members. The Live Well Card ( is a loyalty and reward program for members, rewarding you for simply visiting the club and spending time focusing on your wellbeing. This program is unique in Europe, with Holmes Place becoming the first premium health club group truly committed to promoting loyalty by rewarding our members for their commitment to living well with a healthier body, mind, and soul. More than 25,000 of our members have already signed up to the Live Well Card in what is becoming a huge success! Please don’t hesitate to sign up now and start rewarding yourself. With the Summer Olympics just around the corner, we feature one of our Personal Trainers with Olympic experience in this edition. Helping our members for nearly 10 years is Kofi Prah, one of our Personal Trainers at Holmes Place Health Club Berlin, Gendarmenmarkt (page 18), who came in fifth in the long jump at the 2000 Olympics. Kofi has trained hundreds of our members and has some fantastic tips for healthy living and moving well.

We are also very proud to launch our first three web-apps, all of which are available to support our members in living well: These have been designed to help our members and friends generate your individual fitness, nutrition, or club class plans online. Furthermore, we have a surprise waiting for you when you download and register for one of the apps. As announced in the last issue, you now should find highquality body amenities from renowned natural cosmetics company Apivita (featured on page 36) in the majority of our clubs. The range of products will include shower gel and soap, shampoo, and body lotion. This partnership with one of the foremost natural cosmetic companies worldwide underlines our commitment at Holmes Place to increasing the quality level of our facilities and exceed our members’ expectations – naturally and healthily. This was widely requested by our members in a survey that we carried out in late 2011 – and we have responded immediately. Finally, we have successfully opened two new clubs so far in 2012, both with huge success. The previous issue provided stunning images of the award-winning Holmes Place Spa in Potsdamerplatz and the next edition of One Life will feature our new Athens club. Our club in Cologne won an award (see page 40), as did our clubs in Budapest and Hilton Warsaw – as “clubs of the year” – in 2011. Overall, the future is extremely positive at Holmes Place – but I can assure you that we will keep working harder than ever to inspire our members to live well and be healthy at Holmes Place. Doron Dickman

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10 Fitness Tips to: Move Well

Body Definition Special

How to Fine-tune the Body for the Summer 10 Best and Worst Ways to Train

Live Well Card

New Bonus Program for Members


The Greatest Game and its European Championships




Physiotherapist Alexandros Swoch How to Avoid Injury when Working Out


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New Dance/Fitness Craze: Zumba

Profile: Holmes Place personal trainer Kofi Prah, Gendarmenmarkt Berlin, former top Olympic athlete

New Studio Web-app:

fiBO: The World’s Biggest Fitness Trade Show

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Motorola Sweepstake Special: Giving Away 2 “Xoom 2” tablets!

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The new Motorola Tablet Xoom 2 uses Android like its predecessor and is light, fast, and powerful. We are giving away two of them.


30 Fitness Tips to: Eat Well

Food Column:

What’s Best to Eat Before and After Working Out

Nutrition Supplements & Power Drinks: What Works How and the “Natural” Alternatives

4 Recipes for Fast Fit Food

Baking Column: Low-calorie Cake

New Nutrition Web-app:


34 38 Simply download a free app for QR codes from the app store (search for Qr) and launch it. Direct your camera to the QR code and scan it, and you will get taken to a website.

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30 Fitness Tips to: Feel Well Feature: Holmes Place Shops The spring collection!

Apivita: Amazing honey cosmetics New Fitness Web-app:


The Balance between Body & Soul

Holmes Place Events & Awards

Motorola Sweepstake Special: Giving Away 2 “Xoom 2” tablets!


Win Prizes Worth 2,000+ Euros

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To get your body ready for spring, these surprisingly simple tricks may help. Even short, intense training will help your define your body. A useful tip is to simply keep breathing smoothly and close your eyes throughout your workout.

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Be sure to check out the new Holmes Place studio web-app for your own individual fitness classes plan at



To achieve marked results in body’s definition, consider changing your training schedule every four to six weeks to keep your muscles constantly challenged. Holmes Place’s personal trainers are happy to help you with such changes in your routine.


Lifting weights will definitely help you to achieve a well-defined, muscular body. However, don’t underestimate the value of cardio training to strengthen your heart and improve your blood circulation. A short cardio exercise will help your muscles recover and grow stronger by maximizing the bloodstream’s oxygen supplies.

Text: Claudia Wiegand I Photos: Fotolia


It is better to alternate strength and cardio exercise on separate days. This will give your muscles enough time for recovery and growth between each workout. If you decide to perform strength and cardio work on the same day, try to train different muscle groups on different days to get the most out of your exercises.


Try to avoid holding your breath when you perform ab exercises. Your muscles will need as much oxygen as they can get to recuperate and respond to the workout. Remember to breathe in at the easiest stage of the exercise and breathe out at the most challenging stage.


The healthiest way to achieve muscular definition is by following a balanced workout and nutritional plan – exercising each muscle group regularly and efficiently will provide the best possible results.

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Try to keep your abs as tense as possible throughout your ab training sessions.

Build up your muscular strength and diversify your training by practising yoga or Pilates at the end of your sessions. These exercises are also effective at combating stress.


Consider closing your eyes when you work out. You may find it easier to perform each movement with greater precision, focus, and intensity.


A balanced training and nutritional programme is the key to maximizing results at the gym.


You don’t necessarily need a minimum of 20 minutes training to burn fat effectively. You can burn calories efficiently from just 10 minutes of intense exercising.


Define Your Workout Even if those New Year’s resolutions did not make it through January, let the coming of spring and nature’s renewal inspire you to reenergize your commitment to health. It is time to define yourself with confidence, shed that winter weight, and rediscover the athlete within.

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The mind–body connection

Whenever you exercise, your brain releases endorphins. Most people know that these are the chemicals that create a feeling of general well-being, but scientists now point out that their effects are far more beneficial. When we exercise, endorphins are released into the hippocampus—the part of the brain responsible for learning and short- and long-term memory, stimulating the release of another chemical called Brain-Derived Neurotrophic Factor (BDNF). BDNF, in short, is a critical component in the creation of new neurons, the repair of damaged ones, and maintaining healthy neurons’ plasticity. Basically, what this means is that getting your body moving on a regu-

lar basis not only slows down the signs of mental aging, it even reverses it.

Make it fun

Many people find starting a new gym routine daunting, which is why it is important to figure out which exercises work for you. Don’t be afraid to think outside the box or think of your childhood memories to find those moments when you were most joyful and most active. The best way to keep motivated is to simply enjoy what you’re doing. Did you spend summers by the lake? Perhaps the swimming pool was your home away from home, a place where you developed stronger arms, legs, and core. Perhaps you prefer to get your kicks on the dance floor? If that’s the case, check into one of

Body definition

define your Life Holmes Place’s many dance-inspired group lessons. Aerobic dance classes work muscles as well as, if not better than, many classic workouts simply because they don’t feel like work. In fact, you can pick up a new class timetable now and get down to serious fun.

Text: Marti Sichel I Photos: Fotolia

Serious definition

The most effective way to train your muscles after a long break from the gym is to hire a personal trainer. Holmes’s helpful staff, identified by their red-and-black PT (personal trainer) shirts, will teach you how to take advantage of your body weight and provide a few simple accessories to get the look you crave. One of the best weapons for an allinclusive workout is the kettlebell.

These small weights have a huge effect on your body because the weights are not balanced like standard dumbbells. Your body has to make small adjustments to stabilize itself, and all of those discrete motions add up to impressive results. You will notice that your body will become slimmer, your arms and legs will develop greater definition, and your strength and balance will improve dramatically. Just 20 minutes of assorted reps will burn upward of 300 calories. If you haven’t used a kettlebell before, get your personal trainer to supervise you to avoid injuries. The momentum that you will build from swinging a kettlebell can cause injury if you’re not careful. Your Holmes Place trainer will guide you through the moves to keep you safe.

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1 Do use your creativity – fitness isn’t all about rules, so think like an entrepreneur. Flex your muscles with flexible workouts, broaden your horizons with new exercises and regimes, stimulate your mind, and challenge your body. 2 Do use the power of music. Load your iPhone with adrenaline-fueled dance tunes and put your body into trance mode. 3 Do use a diet log. Use it religiously with tables, graphs, and pie charts. Find out how any alterations to your diet affect your performance. 4 Do focus on your entire body. Forget the myths about training specific body parts. Remember that losing weight or gaining muscle is a full-body effort. 5 Do use a personal blog for all your fitness news. Let people know the secrets to your success so they can encourage you and follow in your footsteps.



1 Do find a workout partner – it can be motivating to work out with others, but always rely on yourself. Don’t postpone the gym because your partner has to take a rain check. 2 Do get to know your body and experiment with different exercises – find out what works for you. 3 Do eat when you are hungry. Only buy the food you need and leave everything else at the supermarket. When gaining muscle or losing weight, never go hungry. 4 Do discover your passion for food. Be as creative as you like. Make it your goal to eat delicious, equally nutritious meals. 5 Do plenty of weights. A pound of muscle can burn up to four times as much energy as a pound of fat. There is much more to weight loss than cardio.

Don’ts when exercising 3-6 days per week

 on’t forget to let sleep do the 1 D work. The brain is most active during sleep. Give your body the rest it deserves – and needs – for all that hard work. 2 Don’t compare your results with other people. An exercise that works wonders for one person may do nothing for someone else. punish yourself if you have 3 Don’t  a bad day. Like work or relationships, the gym is an integral part of your lifestyle – so laugh about it and move on.  on’t stop when you reach a 4 D plateau. The more you achieve, the harder it is to achieve more. Each stage of success is a bigger challenge and may demand a bigger effort. forget to reward yourself. 5 Don’t  Celebrate your success and make a toast to more in the future.


Don’ts when exercising 1-3 days per week

1 Don’t give up. It may seem like a cliché, but stick to your goals and you’ll be proud of yourself when the results kick in. 2 Don’t over-do your dieting. Try not to reduce your caloric intake to below 1,200 calories a day. This can inhibit weight loss and can cause serious side effects. 3 Don’t push yourself toward unrealistic goals – focus on what you know first! Seek advice for any exercises that you are unsure about or find a spotter. 4 Don’t forget your breakfast! Your body needs to be fueled for the day right from the start. 5 Don’t overtrain. More training doesn’t necessarily equal more results. Overtraining strains the body and takes all the fun out of your workouts.

Text: James Hetherington I Photos: Fotolia


Dos when exercising 3-6 days per week

Dos when exercising 1-3 days per week

new Bonus Program

n E W at H o L M E s P L a C E !

Live Well Card Keeping your New Year’s resolution alive!

Text: Claudia Wiegand I Photo: Fotolia


till motivated and on track to realize your New Year’s resolutions? Or are they slowly slipping away as we move into spring? The Holmes Place Live Well Card could be just the support you need to get back on track, help update your goals, and reach them by summer. As we all know, the hardest part of your workout (and therefore achieving your goals) is actually getting to the club; the rest is pretty easy. The Live Well Card, introduced in January, is a members’ only rewards program designed to encourage regular visits to Holmes Place Health clubs. The program is designed to motivate and reward members for visiting the club a minimum of twice a week, the recommended minimum for most of us to achieve the fitness goals we set back in December. Achieving the targeted visits not only allows you to keep on track to reach your goals, but also rewards you with fantastic discounts on selected Holmes Place products and services, making your workouts all that much more enjoyable. When did you actually get paid to visit a club? • To kick-start your commitment: • Make sure you register for your Live Well Card at your club’s reception today. • Start tracking your visits and rewards online. • Redeem your points for fantastic discounts. • Get in great shape for summer. One life, live it well. For more information on the Live Well card, contact your club reception or visit


Fast Access All you need is a free app for QR codes on your smartphone or tablet. Scan in this QR code and it takes you right to the Live Well Card website.

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the World’s Greatest Game

and America

Every four years, European cities get caught up in a sports craze: The soccer European Championships not only glue fans in front of their TVs, but also bring them out for more active public viewing in streets and parks.

The European Soccer Championships: Where miracles can happen

Ever since rank outsider Greece managed to win the European Soccer Championships in 2004 with old-fashioned German coach Otto Rehagel (“king Rehakles”), the tournament has been known as a place where even the boldest dreams of small sports nations can come true. This proves how unpredictable– and ultimately fascinating–soccer can be.

Soccer: The Importance of Being Simple

There certainly are sports that are considered tactically more advanced and clever. Or much more modern and cool. Yet, somehow, good old soccer manages to keep bringing in ever-new generations. Maybe because it is so easy to play: All you need is a ball, two teams, and some goals; bingo. The “unbearable lightness of ball-being” is mirrored in memorable soccer quotes that simply go beyond words, with Yogi Berra-like wisdom such as “It’s all about the two M’s – movement and positioning” or “Winning doesn’t really matter as long as you can win” (Ron Atkinson, a famous former English footballer player and regular commentator). Quotes like “We didn’t underestimate them. They were a lot better than we thought” (Bob Robinson, an English football legend) are a classic example of the English attitudes toward the game.

Why not in the USA?

As huge as soccer’s standing is in Europe and South America, the sport has never really caught on in the U.S.–in spite of famous legionnaires like Beckenbauer and Beckham. Last season, even the U.S. women’s league had to fold, in spite of attractive stars like Playmate Hope Solo. As a school sport, soccer is widespread in the U.S., but “real” men would rather don a football uniform. There are several reasons for why soccer has such a hard time in (North) America: • DRAWS! Americans love the dramatics of win or lose. A draw does not exist in any of the popular sports and is considered boring at best and annoying at worst. • FOULS AND BLATANT DIvES! A soccer player will fall dramatically to the ground, screaming in pain. The very next minute, you see him merrily jogging across the field again. That is understandably frowned upon as wussy and fake. • CONTROvERSIAL REFEREEINg! In American football, video proof has long been used to avoid injustice. Centuries-long controversies like the Wembley

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“fifA of St PS3 greet”(ea ames ) ( on pa

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goal are considered stupid, because they are so easy to avoid with instant replay. • THE NATIONAL FEUDS! Even though national pride is of great importance in the U.S., it is not defined by comparing oneself to neighbors as much as in Europe. Sport rivalries with national neighbors only exist during the Olympics, when it is fun to beat Canadians at their cherished ice hockey. In Europe, however, soccer managed to replace actual armed conflicts—or at least contributed toward that goal. You will still see a martial atmosphere when reading tabloids on a match day of, say, England versus Germany. On the bright side, there is nothing like seeing favorite arch-enemies like the Dutch dressed in creepy orange.


Text: Claudia Wiegand I Photos: AP Photo/Thanassis Stavrakis, Fotolia

The 14th European Soccer Championships will take place between June 8 and July 1 this year in both Poland and the Ukraine. With its flawless qualifying run (10 wins in 10 games), the young german national team is one of the hot favorites, alongside World Champion Spain, which is also the title defender. For more info, schedules, and tickets, check out:

• COMMERCIAL BREAkS! A soccer half-time has 45 minutes of more or less nonstop action. American football, in comparison, is much more friendly to commercial breaks on TV. The enthusiasm of European soccer fans will not be hampered by all this. It is clear that, in these European Championships, new heroes and new tragic figures will be born, by the dreaded, nerve-racking penalty shoot-outs at the least. For in a tournament, even in soccer, there has to be a winner at some point.

Soccer: Just for men?

The traditional soccer image was of the husband watching the game while the wife was working in the household. But those days are long over. More and more female fans have become interested in the sport. Where else do you get to see so many well-toned male bodies in short pants?!

Youth and Multiculturalism

A few years ago, there was a sense of doom in soccer Germany: The national team had been losing and was deemed too embarrassing. What followed was a concerted effort to get it right by revamping the youth system. It has started to pay off with a young, new national team that can even be fun to watch. Suddenly, 20- to 22-year-old newcomers are the stars, such as Thomas Müller, who won the “Golden Boot” at the World Cup 2010 by scoring the most goals. Zidane and


little-known soccer facts

1 The first country to win a soccer World Cup was also the host of the very first World Cup, Uruguay, in 1930, in front of an audience of 300 fans. 2 The first European country to win a soccer World Cup was West Germany, in 1954. 3 With the exception of 1930 and 1950, there was always a European country in a World Cup final. 4 The most famous soccer player of all time is Edson Arantes do Nascimento (*1940). Never heard of him? Try Pelé. The Brazilian played in four World Cups, was voted Athlete of the Century, and scored more than 1200 goals before his retirement in 1977. 5 England and Scotland are fighting over many things, including who invented modern soccer (including the rules). The actual roots of the game date back more than 2,000 years to ancient China. 6 In the 14th century, soccer was outlawed in England because it was considered too brutal, even for medieval sensitivities. 7 Frenchman Stephan Stanis holds the record of scoring the most goals in a single soccer match: In 1942, he scored 16 goals in 90 minutes. 8 80% of all soccer balls are made in Pakistan. 9 India boycotted the soccer World Cup of 1950 because its players were not allowed to play barefoot. 10 Calorie consumption for playing soccer can actually be compared to aerobics and Zumba at about 500 calories an hour.

Ribèry in France, as well as Özil and khedira in germany, show that racism has no place in times of a new, patriotic self-confidence among modern national teams.

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Body & Soul

Care & Repair

Berlin Physiotherapist Alexandros Swoch ( has already helped quite a few top athletes get back on their feet. Here, he explains how important it is to balance body and soul. He also answers three basic questions.


ow does the body behave in relation to the soul? How should you treat your body? Athletes know how certain “traumatic” situations feel. After an injury, they will listen to what their bodies are telling them. There is basically a constant dialogue going on between the body and its “spiritual leadership.” This is a very important process for the athlete to be able to achieve new goals as soon as possible. However, what about the office worker who spends eight hours a day sitting at the computer and gets a headache or backache? Everyday life can present itself as top sports. For that reason, everyone should have the professional attitude of an athlete when it comes to mastering his or her individual challenges at work, with the family or in leisure time. We are not machines that simply need


an oil change to start working again. The human body gives us a lot of credit. It compensates for and manages exterior influences without our ever even knowing about it. But, once bad habits start occurring, such as poor posture when sitting in front of the computer, structures such as the muscle and skeletal systems, become overburdened, and our center of command—the brain—receives a pain signal. Unfortunately, by that time, it is already a little too late to fix the problem, in most cases. That is why a change of thought and approach is needed. During the past 14 years, when I was working with athletes and nonathletes as patients, some tangible changes had already occurred. The cases of “typical patients” who showed up demanding that the doctor/physiotherapist fix everything at the touch of a button have become

more and more rare. Nevertheless, many people still take the body’s work for granted. One example: How many of you take your car to a garage for regular check-ups once or twice a year? However many get such inspections for their bodies? The facts are self-evident. Of course, a car has to get inspections! But yourself? “Oh, that will heal fast on its own ...” No, it won’t. Perspectives need to change. What is needed is more selfresponsibility. A patient might see a doctor or physiotherapist on a schedule of half-an-hour every week. But what happens to the rest of the hours? Do we just switch off in our attention to the body? Awareness is a first step. Incorporating movement or a changed posture at the workplace could be the next one. Let us not trifle with our most valuable asset. An athlete would not do so!

Body & soul

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Changing for the better

What is the best way to warm up?

a.S.: Whole books can be written about warming up, only to be totally outdated almost as soon as published. My suggestion is to warm up moderately and stretch your muscles according to their functions. Meaning: Move your muscles/joints individually and try to hold the feeling of “stretching pain” briefly—for just one or two seconds. That is something anyone can well withstand and it gives a good signal to the muscles and sinews. They now know that they will be challenged at this point and will try to adapt, making them more flexible. This is a procedure that has to be repeated time and time again, because we let our physical structures get stiff by too much sitting and standing between exercise sessions.

Alexandros Swoch

Why is sitting for a long time so bad for the body?

a.S.: Sitting in front of a computer is not good for the body—the human body is built for movement. Our muscles want to be challenged and our joints need to move for all processes of the metabolic system to be able to function well. If the body does not move around enough, problems in the musculoskeletal system can occur. That is exactly what happens when you sit—all the muscles, joints, and fascia (fibrous structures that form a kind of connectivity net throughout the body) tighten up, which can lead to pain. You could say that the chair is the worst “crutch” we have. What can be done to help? First, the brain needs to be turned on to achieve an awareness of this situation. Activate the soul, so the body keeps getting put into motion. “Body and soul” becomes “soul—and then body.” Meaning: Do not stay stuck sitting in one position! Instead, change positions often. When you’re on the phone, stand up if possible. Put the printer farther away so you have to walk to it. Send yourself reminders via Outlook or iCal to get up and walk a few steps or take a break to stretch. No one should stay sitting at a computer for eight hours straight! Even a top athlete will only be able to take about 20 minutes of immobility without at least doing isometric exercises—how long then can the “desk athlete” last?

Text: Alexandros Swoch I Photos: Fotolia

How can you improve listening to your body or even hearing it in the first place? a.S.: In principle, the body regulates a great many things without us being aware of it. Only when things start malfunctioning will it let us know by alerting the brain. By implication, this means that it is best not to even let things come to that. Meaning: Take note of your body’s signals! You don’t know how to do that? No wonder—you just forgot how. At the slightest hint of a headache, you take an aspirin. When you sneeze, you run to the pharmacy for a cold remedy. When you feel a twinge in your back, you go to an orthopedist ...

None of that is really wrong, since you have to do something about the situation. But what really happens? We hand over our responsibilities. The answer: Listen more to yourself! Try to follow your gut feelings, your instincts. Start by asking simple questions like: “Is that good for me?” or “Am I comfortable in this position or posture?” When you feel that there is nothing else you can do on your own, then it’s time to start getting help from a professional who will take care of you. Personal trainers and physiotherapists are such professionals when it comes

to knowing the body and its functions or worries, and can closely work together with you to listen to and heal your body. Resort to such a course of “care and repair.” Challenge and cater to your body—it will reward and thank you. That’s a promise!

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or Zumbad?

Zumba is the biggest fitness hype since Jane Fonda’s legwarmers.

The Prequel: Aerobics

Skin-tight leotards with unflatteringly high leglines. Equally snug leggings with padded legwarmers and twirly terrycloth headbands. As if all that was not terrible enough … add clash clashing, painfully bright-neon colors. Back in the 1980s, horror not only had a look, but also a new name: aerobics. In the 1960s, U.S. doctor and astronaut coach kenneth H. Cooper originally developed “aerobics” as endurance training (aerobe = endurance) that was supposed to boost the oxygen cycle. In spite of the similar sound, the whole thing otherwise had little to do with “air”—except for newcomers quickly being reduced to gasping for it. Not just because of the ultra-tight, synthetic clothes, but also because aerobics mixed disco music with high-

speed gymnastics, thus managing to lure young girls into fitness clubs for the first time ever—bringing the disco into the gym. The prominent figureheads of the new fitness craze were women of a wholly different generation, and each continent seemed to have its very own version: Most famously Jane Fonda, who actually started the hype in the U.S. with the release of a workout video in 1982. At the time, she was 44 years old. Soon, she was followed by her only slightly younger colleague Olivia Newton-John. Meanwhile, in 1983, Europeans finally started getting pestered to aerobicize by a slightly squinting former starlet with the memorable name of Sydne Rome. Surprisingly, even communist East Germany had its own version of aerobics, calling it “pop gymnastics”.

Who or what is Zumba?

While nobody in most trend-plagued countries—Ok, except for Madonna—will freely admit to having been a part of the hype, Colombia’s aerobics classes were still well-attended in the 1990s. One trainer was Alberto “Beto” Perez. One day, he forgot to bring his aerobics music tapes to class, so instead, he went to his car and got his own personal tapes, which were full of Latin music tracks. He improvised steps to make movements fit the new rhythms of salsa and merengue. The result was called Zumba (which means “moving fast and having fun”)


and soon got its own class—and so much more.

Squats and hip swings

Zumba not only combines aerobics with Latin dances, but also incorporates elements from hip-hop, bellydancing, even martial arts and Bollywood. Squats meet hip swings and sidesteps meet gyrating bellies in a unique mix that is finding more and more followers.

The fashion aspect

The value of training

Zumba is everywhere! Whether you turn on a stuffy shopping channel or a cool game console, or check out a dance school or a fitness studio, chances are high you will find Zumba there. Even courses for children as young as four years old or seniors of 65+ are on offer. There is Aqua Zumba, and Power Zumba. On the bright side, Zumba is a fun fitness alternative for both men and women that really does get you moving. Newcomers usually have no problems joining in, since not much explanation is needed and move-

Even though it looks quite easygoing, sexy, and fun, Zumba, like its predecessor aerobics, is a serious workout with an average possible calorie consumption of about 400 to 500 an hour. Zumbaists will claim it can consume as much as 1,000 calories an hour, but sports physicians consider a number like 400 to be more realistic. Zumba training can be supported by holding very light weights (about half a kilo)—so-called Toning Sticks—during the workout. This will additionally train the muscles of the upper arms

Text: Claudia Wiegand I Photos: PRNewsFoto/Zumba Fitness, LLC

and shoulders. Weight reduction, improved endurance, and body streamlining can all be achieved with Zumba.

With Zumba, tight and clingy are out, comfortable and casual are in. Movements should not be hindered by clothes, and feeling good does matter. A popular choice is wide cargo pants in combination with tank tops.

The hype

Zumba celebrated its European premier at FIBO (see page 21). Since then, the victory march of the Latin aerobics approach has been unstoppable. At the moment, Zumba is conquering Tv screens with games for consoles, such as “Zumba Fitness” by 505 games. We are giving away five “Zumba Fitness 2” games with a hip belt for the Nintendo Wii and 5 “Zumba Fitness Rush” games for the Xbox 360 kinect. These sweepstake prizes are worth about 450 Euro. Find more info on how to enter on page 42.

ments are often improvised by the trainers, so participants just need to follow the rhythm. One person who is certain to cash in is Zumba’s originator Mr. Perez, since trainers have to attend courses themselves and purchase an official license, which has to be renewed regularly for another hefty sum. Not worried about that are Zumba’s famous fans, such as Shakira, who even features Zumba choreographies in her videos, and U.S. First Lady Michelle Obama.

Check your course plan for your next Zumba class

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The Definition

of an athlete

Kofi Prah placed fifth in the long jump at the Olympics in 2000. Since then, he has been coaching disabled long jumpers, as well as celebrities – and average Holmes Place members, because Kofi Prah is a personal trainer at the Berliner Club Gendarmenmarkt. kofi: I was born in Ghana, but spent 99.9% of my life here in Berlin, until the Wall came down in East Germany. Ever since I was six or seven, I have been moving regularly, in clubs and different kinds of sports. My body has experienced almost anything possible when it comes to sports. I am glad that my father gave me the opportunity to try everything out. That is something I strongly recommend – that people try out many different types of sports and have their children do the same. In the long term, that will make you more able-bodied, stable, and resistant. i have never had a bad blood analysis; my heart and metabolism are good, too. Via soccer and basketball, I came to track and field at the age of 15 and, in 2000, I won my first title as German Champion even though I was almost 25 by then. That very year, I also came in fifth in the Olympics long jump. After the end of my athletic career due to injury, I joined Holmes Place. Even after six years of working in this studio, I have not tired of it, or of delivering performance. That, to me, means helping people be fit.

How do you best prepare for a summer body?

kofi: You should start early by changing your diet and drinking more clear

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fluids. Ginger-lemon teas are great right into spring, but then normally it gets too warm for hot drinks. I recommend sticking with lukewarm drinks, since the body does not like getting shocked by ice-cold drinks during or after training. During a workout, body temperature will rise dramatically. When you then have a cold drink, it is just like pouring cold water on a hot plate: Performance will drop and energy-burning will be slightly hampered – although an amateur will not notice this as much as a professional athlete.

As an amateur, you actually crave something cold …

kofi: Exactly. That is a cry for help, often misinterpreted. The body needs fluid. One cannot cope with the feeling of heat when one isn’t used to exercising.

Drinking a lot will help body definition?

kofi: The body needs a lot of fluids, and water will keep your muscles smooth. Pineapples, kiwis, apples, and oranges have always helped me a great deal in staying fit and healthy. Bananas are not water-carriers, but their high sugar content makes them nutritious snacks for athletes. In comparison to oranges, they fare better because oranges are acidic and bananas are basic. When it is well-rested, a body has an even acid/base balance. But the body will turn more acidic the more it trains. It will overacidify due to stress and exhaustion. Most people show up here already acidified after work.

Can that cause a bad mood, too?

kofi: Absolutely. For instance, when I do a repetition and find that my en-

Kofi Prah, 36, was a worldclass long jumper. Then he studied sports and Pilates and now passes his knowledge on to others as a personal trainer at Holmes Place Health Club.

For more info, contact Holmes Place at gendarmenmarkt, Berlin: tel: +49 30 2062 4949 Find out about personal trainers at your local Holmes Place club and online at

Interview: Claudia Wiegand I Photos: Kofi Prah

How did you start out in sports?


Kofi Prah: “Performance, to me, means helping people.” ergy is not enough or as good as the day before, the actual reason for this is that I did not rest or eat enough. However, I would recommend eating less and spreading your intake out better through the week. Do not keep eating the same amount every day; rather, give your digestion the time it needs to work. A steak can keep your body busy with digestion for up to 48 hours, so allow for some breaks.

What is a good way to train for fine-tuning the body?

kofi: You do not necessarily need training devices; your body offers you endless options for burning energy. Squats are a great way to build up power. All the muscles from calf and shin up to the thigh, hip, butt, and

back are involved, making squats one of the most effective strength workouts. You can incorporate upper body and core elements as well. When visiting our classes, you will get good instructions on how to best do it. You might get an intro with a few devices, fast changes, and some cardio. Just do it with concentration. That means don’t squat and start to read a book. People think multitasking is great, but in sports, focus is much more important.

Can swimming help?

kofi: Water is one of the most effective therapeutic environments there is. For an “underwater massage,” all you have to do is sprint through our beautiful pool. In water, you will feel only 1/7

of your bodyweight, making such training very joint-friendly, but you can still burn fats well, because a great many muscles get involved in such movements. There are some downsides, though: Body temperature is roughly 36 degrees Celsius, and no pool will be that warm to keep it circulation-friendly. On average, water temperature will be six to 10 degrees below body temperature, which, in the long run, will cause the body to develop an extra layer of fat under the skin. Your body is clever. If you go swimming often, it will protect you from what it thinks is a cool or cold temperature. It thinks that is the way you want it to be; it has no clue that you are actually trying to get rid of some fat. So it says, Ok, I will build something to protect you from the cold water. Incidentally, this is the reason why you will never see swimmers with real abdominal six-packs. What works best is to combine swimming with strength training.

What distinguishes trainer ?



kofi: Sometimes you will need a friend and other times a foe. That needs to be found out. There are 100,000 trainers in the world. Find the one you need – the one who can lead you to success. Who listens to you and understands you. Who gets your sense of humor and has one, too. Or who does not have a sense of humor – it all depends on what you want. Your best bet is to use the great opportunity Holmes Place provides by offering a free sample training. Considering the state of healthcare, personal training is actually one of the best investments you can make in yourself, even if it’s just for three months: A good trainer will teach you so much in that timeframe that, afterward, you can just go your own way with far greater success.

SPRING 2012 | hOLMeS PLaCe | 19

new Web-app

MovE WELL with the new Holmes Place Web-app Members and non-members can find their perfect fitness classes online.

Your goals and needs

First you select a club. Then you choose your fitness goals, like weight loss or body toning. It is possible to select multiple answers. Finally you pick what types of fitness classes interest you, such as dancing, boxing, or swimming. Here, too, selecting different options is possible.

Now all that is left to do for you is to enter your contact info to receive a personalized suggestion of Holmes Place fitness classes by e-mail. It is great that a voucher for a trial training class is included as well, so you and a friend can check out the class of your choice for free.


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Text: Claudia Wiegand I Photo: Fotolia

Receive a studio plan

Fitness Fair

FIBO 2012 Sport, Shows, & Shopping The world’s biggest fitness trade show keeps breaking records

Text: Claudia Wiegand I Photo: © Christopher Rausch


here are fairs for pets, for tin soldiers, and for tattoos – so it is only natural there would be one for sports and fitness as well. Fitness & Bodybuilding (FIBO) takes place every year in April in Essen, Germany, and is the world’s biggest of its kind. Fitness fans and fitness professionals can find the very latest trends here when it comes to workouts, nutrition, fashion, or wellness. In an impressive show program, the latest fitness crazes are presented live on stage. This year, Zumba – an attractive answer to aerobics with hot, Latin music rhythms (see page 16) – has taken the spotlight. Zumba actually started its rise to fame in Europe at FIBO in 2010. In this year’s FIBOactive hall 6, visitors can even actively try out the latest trends and buy some Zumbawear. Brand new this year is the latest fitness trend from Hollywood: Piloxing – an intense mix of boxing, Pilates, and dancing that is sure to make it big. Combat sports are featured, as well as the trendy Parkour and the cool school sports update Jump and Run, which basically lets you mutate into Super Mario. In hall 5, top trainers will show off the newest dance moves. Health is of ever-growing importance in the context of fitness, which is reflected by the “fair within a fair”: FIBOmed in hall 7. There, Functional Training, which originated from pro-

fessional athlete training, is one of the featured new trends. More and more international companies are using FIBO for world premiers of their products, which all compete for the FIBO Innovation Award. In 1985, FIBO had its premier in Cologne, Germany. In 1991, the trade show moved to Essen, but next year, it will go back to Cologne. While other fairs suffer from diminishing numbers, FIBO just keeps on growing. The 2012

edition was well sold-out long before its start and is sure to break all the records once again with more than 60,000 visitors expected from 100 countries and 600 exhibitors. Out of four fair days, two (April 19 and 20) are reserved for trade visitors, while the weekend (April 21 & 22) is open to the general public. On April 20, the cycling “Tour of Hope” will support children with cancer and, on closing day (April 22), 1,000 indoor cyclists will compete in a marathon. If you cannot make it there, you can still attend FIBO virtually, thanks to the recently launched new online project “FIBO 360.”

FIBO | International trade fair for Fitness, Wellness, and Health | Thursday, 4/19 to Sunday, 4/22, Messegelände Essen, Germany | | |



Eat Well

Gemma Bischoff

For the spring season, Holmes Place nutrition expert Gemma Bischoff provides five general food tips, as well as another five valuable tips on what to eat to best benefit your skin.

Here are some good food sources of magnesium:

spinach black beans  almonds  baked potato (with skin on)  peanut butter Check out the new Holmes Place nutrition web-app for your own individual diet plan at

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Yoghurt is a great source of calcium and vitamin D, but the flavored varieties can also be full of sugar. Make an educated swap and choose low-fat Greek yoghurt or Quark, which have almost double the protein and significantly less sugar (carbohydrates). To add flavor, opt for fresh fruits, berries, or even a teaspoon of honey, which will still contain much less sugar than the pre-sweetened yoghurts.


Text: Gemma Bischoff I Photos: Fotolia

Eggs provide a number of heart-healthy nutrients, including foliate, vitamins E and B12, omega-3 and -6 fatty acids, and the antioxidant lutein, which is vital for eye health. While it was once thought that eggs raised cholesterol levels, we now know saturated fat and trans fats are what actually contribute more to elevated blood cholesterol (those with diagnosed cholesterol issues should still refrain from eating too many eggs). In fact, new research suggests that the nutrients in eggs may contribute to good heart health and that this benefit outweighs any cholesterol concerns for most people.


Magnesium is vital for bone health and the proper functioning of muscles and nerves. Deficiencies in this key mineral can increase the risk of developing migraine headaches, osteoporosis, and irregular heartbeats. According to the Institute of Medicine’s Food and Nutrition Board, the recommended daily allowance for magnesium is 310–320 mg for women over age 19 and 400– 420 mg for men of the same age.


Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is “partially hydrogenated oils.” Look for them in the ingredient lists on food packages. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes. Everyone should check their cholesterol, especially anyone with a family history of heart disease.


Digestive health is something everyone should think about. How efficiently or thoroughly our body digests food depends on the amount of nutrition we take from meals and drinks. One major blow the digestive system faces is after a course of antibiotics—there is no way for medication to determine what is a “good” and what is a “bad” bacteria, so it literally wipes them all out. Some people find they experience digestive problems after taking antibiotics. Research is now proving that taking pre-/probiotic supplements for one to two weeks post-treatment can significantly improve these symptoms.

5 Super Skin Foods: Eggs: The white of the egg (albumen) supports the skin with proteins that reduce puffiness, soothe irritated skin, and can tighten pores. Avocado: Not only does the avocado keep your bad cholesterol low, it also helps hydrate the skin as a rich source of vitamins C and E. Kiwi fruit: Due to its high phenolic compounds, the kiwi can help reduce dark circles under the eyes, and the development of wrinkles. Pumpkin seeds: A small handful a day is about enough to provide the zinc your body needs to repair damaged skin cells. Oily fish (fresh salmon/tuna, mackerel): Two portions of oily fish per week provide enough omega-3 to help maintain good cholesterol levels, reduce inflammation, and help keep pores clear and skin moisturized.


Nutrition Column

Do NOT work out


Holmes Place nutrition expert Tina Ganser, from Vienna, Austria, recommends what is best to eat before and after workouts.

P Attention, strength athletes: New studies have shown that particularly good results can be achieved by eating carbohydrates and proteins before workouts.

For instance:

applesauce with low-fat yoghurt zwieback with two slices of low-fat cheese

erformance can suffer when training hungry. Making sure that you don’t train hungry reduces your risk of getting the munchies afterward a workout. Particularly when it comes to sports, the right food becomes a crucial foundation for any kind of achievement. This is true not only for top athletes, but also for fitness and hobby sports buffs. Meals before and after training are of especially great importance.

The golden rule for sports nutrition is finding the right combination of macronutrients (protein, fat, and carbohydrates). This will, of course, depend on the type of physical workout: Strength athletes should put the focus on more proteins, while endurance athletes (with more than six hours’ training a week) should opt for food that is richer in carbohydrates. Regardless, it is important for any athlete not to work out with an empty belly.

A few basic rules: Pre-workout food should be followed in fat and fiber (no full-grain products); boiled, sautéed, ripe and mildly seasoned groceries are the best choices. An apple without the peel is a better choice than one with its peel, since fibers are situated right below the peel. Choose a ripe banana with brown stains over a fresh one. Foods that are rich in fat or fibers, as well as raw, breaded, or very hot foods, are hard to digest.


Nutrition Column

“The very foundation of our being is nutrition.” —Johann Lafer, Austrian star chef

Hydration is as important as solid nutrition. Drink water one to two hours before training and keep water with you while you train or work out.

Nutrition after working out is at least equally important. To achieve optimal regeneration, eat something about 15–30 minutes after sports activity. Here as well, the right combination of carbohydrates and proteins matters a lot.

1 banana and a handful of nuts cereal bar without any added sugar and 1 cup yoghurt

For those looking to lose some weight: If you already ate something before work­ing out, it is important to keep an “after-burn” effect going for one to two hours after training. Just drink some water in that timeframe.

You may have heard of dietary supplements (or even tried them out already) that are supposed to supply the body with Branched Chain Amino Acids (BCAAs), which are the essential amino acids valine, leucine, and isoleucine. These will help you achieve optimal regeneration ­after training. Even better, though: Instead of taking pills, simply eat three slices of Emmental cheese, half a 500 g package of low-fat yoghurt, or 100 g of legumes. These dishes include just as much BCAA as dietary supplements—with the big plus of being a natural resource.

As a member of Holmes Place, you can always consult your local nutrition expert at your club; he or she will gladly help you with give further advice.

Text: Tina Ganser I Photos: Fotolia

Your main meal should be taken at most two hours after working out.


nutritional supplements


to nutritional supplements and power drinks

What are nutritional supplements?

Why do you need them?

Nutritional supplements are categories of food that are designed to add to the body’s vital nutrition sources. Examples of popular supplements include vitamins, minerals, fish oils, and healthy fats.

Nutritional supplements are particularly good for your body. In fact, many studies suggest they are an excellent accompaniment to a healthy lifestyle. They include vitamins, which are essential to a balanced system.

Some of the most popular nutritional supplements include the following:

Vitamin D 1



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A deficiency in Vitamin D can lead to various problems. Vitamin D3 helps the body absorb calcium, which helps people maintain strong, healthy bones and helps bones mend and heal after injuries. Vitamin D3 also can help reduce inflammation. Vitamin D can be obtained naturally from sunlight, although it is available in tablet form for people unfortunate enough to live in sundeprived regions (i.e., Britain and northern Europe). Studies have found that people can receive 100 percent of their recommended daily allowance of Vitamin D from just 10 minutes of direct sun exposure per day!

Fish oil/fatty acids 1



Studies have suggested that fish oil and Omega 3 fatty acids can help reduce the risk of acquiring heart disease. Depression and anxiety have also been linked to lower concentrations of fatty acids, which could suggest that they aid cognitive (behavioral) functioning. Fish oil or fatty acids can be found in many common, natural sources, such as fish products like tuna and salmon, as well as eggs.

nutritional supplements

Calcium 1 2


Text: Joseph S. Fernandez I Photos: Fotolia


Bones and teeth depend on calcium for strength and vitality. The average American receives less than 50 percent of the recommended daily intake of calcium. European adults fared better, but low calcium intakes were observed in Hungary, Austria, and the Uk. You can get all the calcium your body needs from foods like milk, cheese, and bananas. The reason why many struggle to get enough calcium could be due to high-protein diets. Although protein is essential for muscle growth, some studies have suggested that it may reduce calcium levels in the bones. However, nutritionists have not reached a consensus on this. Similar concerns have also been raised over caffeine consumption, which can deplete the body’s calcium supplies when consumed to excess. If you cannot live without those all-important coffee breaks, try adding some calcium-rich milk to minimize any long-term side effects.

Power drinks 1




Power ower drinks are among the most popular products in the fitness industry. Power drinks are abundant in vitamins and stimulants, which enhance energy levels and can improve athletic performance. Some energy drinks can cause caffeine-related side effects, such as nausea and insomnia. Make sure to read the ingredients list and know what you consume when. Energy drinks may have little benefit for people who are not professional athletes or who exercise for less than 90 minutes per day.

Whey protein 1



Whey protein powder is widely praised for its high protein content and low fat. The body digests whey protein very quickly, fuelling the muscles with tissue-replenishing agents minutes after your work out, resulting in a speedier recovery and regrowth process. Many fitness professionals and amateur gym users would agree that whey protein is most suited to the “hard-chargers” who want to gain lean muscular mass as quickly as possible.

Do you need these products? Supplements can help, but don’t rely on them for overall fitness and don’t expect miracles. The key to reaching your fitness goals is to combine a healthy, balanced diet with an organized training program that is tailor-made for you. As always, Holmes Place staff will be glad to help you with individual advice.

If you want to lose weight, just keep it simple If your main goal is to lose weight, all you need to remember is to burn more calories than you consume. When aiming to trim body fat, it is useful to perform muscle-building exercises, since these usually burn fat a lot faster than do cardio moves.

The clue is in the name Supplements are merely an addition to a healthy lifestyle. Natural protein sources such as meat, eggs, and fish still remain important and are not meant to be replaced by supplements. Of course, no energy drink or protein powder will give you flat abs or bulging muscles if you don’t have the training program to complement.

Remember: Your training program is your golden compass to a dream body. SPRING 2012 | hOLMeS PLaCe | 27

Fast Fit Food

Healthy Food

in 10–15 minutes

In this new section, we introduce recipes by a Holmes Place member that can easily be prepared at home for fast, yet healthy, meals. To get things going, Swiss Holmes Place nutrition expert Miriam Saltmarshe provides four of her very own food tips.

Detox Smoothie Ingredients: 1 scoop of whey protein powder ½ banana 1 cup of mixed berries (fresh or frozen) 1 large spoon of natural yoghurt 2 cups of almond milk, cow’s milk, or apple juice with a little water (to get desired consistency) 2 teaspoons of ground flax/linseed seeds Blend all ingredients together and drink! A tasty, healthy, and quick breakfast or snack that helps cleanse your system.

Rainbow Salad Ingredients: 2 handfuls rocket and Italian salad mix ½ small beetroot (raw or cooked), grated or diced ½ carrot, grated 1 small handful red cabbage 1 spring onion, sliced 3 teaspoons pumpkin seeds alfalfa sprouts ¼ avocado Mix all ingredients in a bowl and add dressing: 2 tablespoons olive oil; 1 tablespoon lemon juice; 1 small clove garlic, crushed; ½ teaspoon Dijon mustard.


Fast Fit Food

Avocado, Egg, and Quinoa Salad ingreDientS: 250 mL vegetable stock 125 g quinoa 2 hard-boiled eggs 1 avocado 2 tablespoons lemon juice 2 spring onions, finely sliced 6 black olives Black pepper 1 tablespoon chopped fresh coriander Olive oil Heat the stock in a pan, pour in the quinoa, and simmer for 20 minutes. While the quinoa is cooking, peel and slice the eggs and avocado and sprinkle with a little of the lemon juice. When the quinoa is cooked, allow to cool a little, then gently fold in the remaining ingredients, drizzle with olive oil, and serve.

Text: Miriam Saltmarshe I Photos: Fotolia

Warming Lentils with Sweet Potatoes and Coconut ingreDientS: 1 onion 2 tablespoons extra virgin coconut oil or olive oil 2 cloves garlic, peeled and chopped 90 g red lentils 1 sweet potato (250 g), peeled and chopped 3 cauliflower florets 4 broccoli florets 1 teaspoon fresh ginger, grated 1 teaspoon ground cumin 1 teaspoon ground coriander 1 teaspoon ground turmeric 1 tablespoon fresh coriander, finely chopped 200 mL coconut milk 225 mL water with ½ teaspoon organic vegetable bouillon Salt and pepper

Fast FIt Food

Place oil in a large pan and lightly fry the onion until transparent. Add garlic, ground spices, and ginger and cook for 5 minutes. Add lentils, sweet potato, and cauliflower and coat with the mixture. Add coconut milk and stock, bring to a boil, and then simmer for 20 minutes (until vegetables are tender and lentils are cooked). Add a little salt and pepper and sprinkle over the coriander. This makes two portions, so you can save one for another meal!

Take Part! If you would like to submit your own recipes for Fast Fit Food, please follow this link. SPRING 2012 | hOLMeS PLaCe | 29

Baking Column

Chocolate Cake:

Always a Sin?

Renowned baking expert Juveria Farooq created a healthy chocolate cake for us and shares her recipe. When it comes to eating healthy or sticking to a diet plan, the biggest challenge for most people is dealing with their sweet tooth. Sometimes you just have the urge to dive straight into a jar of chocolate spread or gobble up a slice of thickly frosted cake. That’s when even the juiciest fruit on the planet fails to stop you. Thanks to this recipe, the next time you experience this yearning, you surely won’t be feeling guilty afterward. The secret ingredient this recipe uses might be a bit of a turn-off, but when you try it out, you will never want to go to the bakery again. What makes this cake recipe so special is that it uses absolutely no sugar and no flour. The substitutes used are great for your skin, your immune system, your eyesight, and so much more. Instead of sugar, this recipe calls for honey. Many people do not realize how healthy honey is. For centuries, it has been used to cure a wide range of digestive problems and to treat infections. It is packed with antiseptic and antioxidant properties and is great for cleansing our bodies. The surprising ingredient that this recipe uses as a substitute for flour is chickpeas. It is amazing that this cake does not give the slightest hint of this ingredient in its taste. Chickpeas are a superb source of fiber and are packed with magnesium, zinc, copper, protein, and iron. They are also very low in fat, making this recipe a great option for anyone on a weight-loss program.

2 cups boiled fresh chickpeas (to avoid preservatives, do not use canned chickpeas) 6 tablespoons butter 5 large or 6 medium eggs 6 tablespoons of unsweetened, natural cocoa powder 3/4 cup honey 2 teaspoons baking powder Turn on your oven at 190°C. Prepare your cake pan by greasing and lining it.

Place 3 eggs and chickpeas 1  in a food processor and blend until liquefied.

In a separate bowl, beat butter 2  with honey until light and runny.

Add in one egg at a time, beating 3  well after each addition. Add in the chickpea mixture and 4  beat again.

Mix together cocoa powder and 5  baking powder. Add into the chickpea mixture and beat again until no lumps are left.

Pour the mixture in your prepared cake pan and bake for 40 minutes at 177°C.


Taste the mixture for sweetness. You can add more honey at this stage to suit your taste. For a layered cake, double the quantities and bake

For a healthy frosting, take a cup of fresh cream and beat it with 1/3 cup honey and 3 tablespoons of unsweetened, natural cocoa powder. Garnish with almond flakes.


in two separate pans.

Text: Juveria Farooq I Photos: Fotolia


new Web-app

Eat W E L L

with the new Holmes Place Web-app Members and non-members can now generate their own individual nutrition plans online. Here’s how it works.

Establish Your Current Condition

On, first enter your gender, age, weight, and height, as well as your fitness status.

Set Your Goal

Then it is all about finding and defining your main goal. What do you most want to achieve by changing your diet? Pick from different options, like losing (or gaining) weight, improving your health or digestion – or simply reducing stress. You also can enter a precise number for the ideal weight you would like to reach.

Receive Your Eating Program

Now just enter your contact info, and you will receive a personalized nutrition plan with some healthy recipes to get you started, as well as a voucher for a free sample talk with one of Holmes Place’s nutrition experts at a club of your choice. That’s because, in the end, the generated diet plan is nothing but a kickstart for you, with individual advice by Holmes Place staff remaining the best and most effective choice to guide you on your own way to your very own individual success.

Text: Claudia Wiegand


SPRING 2012 | hOLMeS PLaCe | 31


Feel Well

Finally, the world turns more colorful again. Yet sometimes, spring cleaning is hindered by the notorious springtime lethargy. Here are 10 wellness tips for body and soul that can help you overcome it.


Winter was long, gray, and sometimes really cold. The skin suffers, especially from dry indoor air and changing temperatures, which often make it feel rough. To make your skin feel fit for the spring season, homemade facemasks can help, and they do not necessarily have to include the traditional cucumbers, even though cucumbers do work well in relaxing the skin when combined with yoghurt. Try mashing a slice of pineapple or papaya. These will provide ample amounts of moisture while being good for any type of skin. It is important to use bio fruits, since the skin will also absorb any harmful substances from processed ones. As a side note, facemasks are gaining in popularity even with men—as long as their partners do not catch them at it!

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Before you go to bed, take a shower—but make sure to use lukewarm water only. The ideal temperature for a cozy nighttime shower is about 18 degrees Celsius. This will best refresh and relax the body, whereas colder or hotter temperatures pump up the metabolism.


A good way to combat spring fatigue is to spend as much time outdoors as possible. The first warmer days and nights offer an ideal opportunity to visit the garden or balcony—or those of friends. You could even organize a weekly outdoor bowling tournament and picnic, with the winner choosing the next game and picnic theme.


Walking uses up calories! Depending on your walking speed, you can burn 150–420 calories per hour. If you take the bus or subway to and from work, get off a stop earlier on the way home and walk the rest of the way. Explore the final destinations of your local bus or train lines. Make a note of unusual street names and check them out later—sometimes they have interesting background stories.


Spring cleaning does not just make your home look nicer or brighten your spirits. getting rid of dust helps prevent allergy attacks.

Don’t forget to check out the new Holmes Place training web-app for your own, individual workout plan at


Spring is a time of optimism like no other. It is a time of renewal that is perfect for starting new habits and doing something beneficial that has been delayed before, such as making time for a full wellness day.


Spring is also a great time for excursions. Check online for locations of garden shows, house tours, tree-blossoming festivals, and art fairs—and enjoy!



Herbal teas are great sources of energy. Recommended mixes to overcome spring fatigue include stinging nettles, dandelion leaves, ground ivy, and birch leaves. Herbal tea mixtures of juniper berries, sage, lemon balm, rosehip, wild thyme, and dandelion will have a similar refreshing effect.

Text: Claudia Wiegand I Photos: Fotolia

Wellness for the mind is as important as wellness for the body, so make time for a day of app shopping. It is amazing what you will find in apps that can entertain you or prove useful for your fitness efforts.


Winter-stressed hair can be primped for spring with the following natural treatment: Heat up several tablespoons of almond oil in a water bath. Carefully massage the oil into your freshwashed, moist hair; wrap your scalp in some foil; cover it all with a towel; and let it rest for about half an hour. Wash out the oil with warm water, and your hair will shine like a shampoo commercial.

SPRING 2012 | hOLMeS PLaCe | 33




With bags and t-shirts from the new collections at Holmes Place shops, training will be even more fun

The new Holmes Place sport bag

Holmes Place’s many years of experience with fitness training contributed to the development of this extraordinarily practical yet sophisticated sport bag, made from fine PU-leather. It is extremely light, comfortable, spacious, and functional. With its gender-neutral, elegant-sporty new design, the Holmes Place sport bag will not only accompany you to your training session but also be a welcome addition on your shopping trips.

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Bamboo sports clothes? The brand-new Green Living Collection! Trendy toiletry bag

Text: Claudia Wiegand I Photo: Fotolia

Plain, dingy toiletry bags that had to be tucked out of sight in the bathroom are a thing of the past. The latest generation of trendy toiletry bags is perfect for spring and now available at Holmes Place shops. These jazzy little bags are very handy, making them great for travel as well as gym use. An extremely useful super-gimmick is a sturdy hook you can use to hang the open bag up in the shower – a great thing in the studio and when traveling. The color selection has something for everyone, both men and women, with timelessly modern colors like pink, black, navy, and grey and elegant silver trim.

The most comfortable and lightest training clothes you will ever have worn provide a cool look and comfort level that you’ll enjoy even in non-sports everyday life. The key material here is bamboo, one of the most skin-friendly fabrics around. With fashionable prints and long-lasting colors in classically yet trendy shades of dark and bright grey, coral, and cream, the Holmes Shop Green Living line offers all the advantages of modern high-tech fabrics, like wicking moisture and super breathability.

Multifunctional trolley Multitasking in the shape of a bag! The new Holmes Place trolley bag can do far more than just be pushed around: It quickly and easily changes into a backpack, for flexibility that fits your preferences.

SPRING 2012 | hOLMeS PLaCe | 35


the Power of Bees

New at Holmes Place!

The revitalizing honey shampoos of famous Greek natural cosmetics company Apivita are now featured in Holmes Place club showers.

Inspired by the life of bees, the ancient healing philosophy of Hippocrates, and the bounty of greek nature, Apivita stands for sustainable, effective natural cosmetics made of bee products, plant extracts from greek organic cultivations, and essential oils, which all add up to nurturing health and beauty by building upon healing power knowledge from millennia-old traditions. Currently, Apivita offers more than 300 cosmetics and beauty products for hair, face, and body. Not only does

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it use pure and natural ingredients, but the company also puts great care into production and packaging in an exemplary, environment-friendly, and sustainable way. Over the years, Apivita has won many awards for its innovative products and is considered one of the leading and most successful brands of natural cosmetics world-

wide, making it a natural partner for Holmes Place with its matching holistic approach. Holmes Place has chosen Apivita to provide a range of high-quality revitalizing shampoo and bath products in club showers as of April. Apivita products also are now available for sale in select Holmes Place clubs.

Text: Claudia Wiegand I Photos: Fotolia, Apivita


ustainability and ecological awareness are hip, for sure. Yet there is a company that began exploring the power of honey for its impressive portfolio of innovative, effective, and healthy natural beauty products as early as 1979: Apivita, founded 33 years ago by pharmacists Nikos and Niki koutsianas in Athens, after they had started making their own products. The name Apivita is composed of the Latin words for “bee” and “life,” and perfectly represents the firm’s philosophy and essence.

new Web-app


with the new Holmes Place Web-app Members and non-members can generate their own individual fitness plans online Note Your Current Condition

Go to and first enter your gender, age, weight, and height, as well as your fitness status.

Set Your Goal

Then it is all about finding and defining your main goal. What is it that you most want to achieve by training? Even better: Exactly when can you reach that goal realistically at Holmes Place? There are different options to pick from, like losing (or gaining) weight, improving your health or digestion - or obtaining a firm body. You also can enter a precise number for the ideal weight you would like to achieve.

Text: Claudia Wiegand

Receive your own training plan

Now all that is left to do is enter your contact info, and you will receive a personalized fitness plan with some workout suggestions to get you started, as well as a voucher for a free sample talk with one of Holmes Place’s personal trainers at a club of your choice. For, in the end, the generated training plan is nothing but a kickstart for you, with individual advice by Holmes Place staff remaining the best choice in guiding you to your very own success.


SPRING 2012 | hOLMeS PLaCe | 37


Also check out the new Holmes Place web-app for your own fitness classes plan at


nurturing Body, Mind, & soul

“I don’t have time for yoga.” This was a comment made by a results-oriented business school professor. You shoot a basketball into the net and you get two points. But practice yoga, and exactly what is the benefit?


here are world-class athletes who devote themselves intensively to being physically fit, but who can be emotionally juvenile. There are highly intelligent individuals, even medical doctors, whose physical bodies are not exactly ready for the catwalk. There are spiritual guides who can discuss heaven and hell, but are socially incompetent on Planet Earth. Exceptional indeed is the balanced person who is physically fit, intellectually and emotionally mature, and filled with a certain spiritual radiance. Yoga can take you there. Very simply, a regular, sustained yoga practice is actually one of the best ways to nurture your body, mind, and soul and, in the process, attain more balance in your life.

Nurturing your body

Your body requires an aerobic workout to maintain a healthy heart and to burn calories. It also requires exercise that can help tone your muscles and strengthen your bones. There are two simple ways yoga can help your body: Certain yoga practices, such as Ashtanga Vinyasa or Power Yoga, provide 20 minutes or more of continuous, flowing, energetic movements that can get your heart and sweat glands pumping. Practicing asanas, or positions, and holding these positions for some duration can enhance the condition of muscles and bones in your body.

Nurturing your mind

There are, of course, proper ways to perform an asana. Yoga practices, such as Iyengar Yoga, emphasize proper alignment when doing asanas. As you perform asanas, there are some fundamental ways to simultaneously nurture your mind. One key way is focusing on your breathing. Focusing on breathing when doing asanas eases the tension in your body, enabling you to go deeper into a posture and simultaneously relax the mind. Breathing is so fundamental that most of us don’t think much about it. However, we all know the benefit that “taking a deep breath” can have in calming our nerves, dissipating anger, and easing mental tensions. Consistently focusing on your breathing when performing asanas makes you more acutely aware of the connection between body and mind. While this may not make you smarter, it can enhance your concentration, reduce stresses to both body and mind, and make you more productive in whatever tasks you then

38 | hOLMeS PLaCe | SPRING 2012

perform outside of the yoga studio, as well.

Nurturing your soul

“Body” and “mind” are somewhat easier for us to conceptualize than the soul. When you listen to a favorite piece of music or see a beautiful scene in nature, it is not just your body or mind that is being affected, but your soul. One of the most-challenging aspects of yoga is not necessarily in twisting and con-


Ashtanga Vinyasa

Ashtanga is the “eight-limbed” Yoga practice developed by K. Pattabhi Jois in Mysore, India; Vinyasa refers to a flow of yoga movements, often with the alignment of breath with movement.

Power Yoga

Primarily a modern-day name for Ashtanga Vinyasa Yoga.


A reference to the postures or poses practiced in yoga.

Iyengar Yoga

A form of yoga practice developed by B.K.S. Iyengar, emphasizes proper alignment of the body and the use of props.

Text: Joseph S. Fernandez I Photo: Fotolia

Savasana torting your body in unimaginable ways, but in uncluttering your mind and easing into the stillness of your soul. When you enter a yoga studio, you should leave the outside world behind. When you ease your body into an asana while focusing on your breathing, you are calming both body and mind. When you completely surrender in Savasana or attain the corpse pose, you bring a stillness within you that is comparable to the kind of stillness you feel when captivated by natural beauty. Whether you are a business school professor, magazine editor, or homemaker, a regular, sustained yoga practice can provide numerous benefits. To obtain those benefits, it is important to make the time for that practice at least three or four times a week. Doing so not only can nurture your body, mind, and soul, but, in the process, can bring better balance to your life.

An asana commonly referred to as the corpse pose as it involves lying on one’s back with arms and legs spread slightly apart in total relaxation.

B.K.S. – Bellur Krishnamachar Sundararaja (B.K.S.) Iyengar is the person who developed Iyengar Yoga.

Check your course plan for your next Yoga class


Events & Awards

The Pl at z to be The most beautiful and newest Berlin Holmes Place Club holds a Feel Good Day at Potsdamer Platz


erlin’s Potsdamer Platz has a unique history. Already in the 1920s, it was a crazy traffic hub with a hectic pace and lot of honking – the mother of all chaotic roundabouts. This is right where the heart of Berlin beats – often so frantically fast that one would like to give it a wellness time-out. This is exactly what, in effect, the tenth Berlin Holmes Place Club, which opened in December, does right there in perfection on 4,500 square meters. On March 29, German TV actress Nina Gnädig led members through an exclusive Feelwell-Day in the impressively stylish and inspiring three floor fitness and wellness temple. Even though

German TV actress Nina Gnädig (center, with H.R. director René Behr, left, and German COO Martin Franklin) prepares for her roles at Holmes Place.

this ultimate lifestyle club may seem hard to top, Holmes Place already has set some new goals and is working on opening two more clubs in Germany by the end of 2013.


“Gladiator” actor Roland Sapper and Holmes Place Cologne win a Health Media Award with a creative charity event

ince 2008, the Health Media Award for projects in health communication has been presented in Cologne by the German Health Aid Association (Deutsche Gesundheitshilfe e.V.). Among the winners in 2011 was Holmes Place Cologne for its charity event “Holmes Place Goes On(Rhein) Line,” which was organized in association with AIDS Aid Cologne (Aids­ hilfe Köln). The project was initiated by German actor Roland Sapper (“Gladiator”) and involved a six-hour boat trip on the Rhine River with 300 participants, 12 cycling, and fitness coaches and 50 bikes.

With Roland Sapper are Anke Illing (club manager, Holmes Place Cologne); jury president Prof. Klaus-Peter Dreykorn; Volker Windhöfel (general manager, Dorint Hotel am Heumarkt, Cologne); Markus Berger and Elza Baiashvili (Health Media Award UG). The winners received their trophy in a private ceremony on February 3, 2012, at the Dorint Hotel.

Find further information at:

We congratulate Holmes Place Budapest on being named “Best Health and Fitness Facility” in Hungary’s capital for an amazing third year in a row – with more than 200 competitors!


Text: Claudia Wiegand I Photo: Janna Maria Hogrebe/ © Moritz Vennemann

Award-winning Health


Motorola Xooms In The Motorola Xoom was the very first tablet to feature the Android 3.0 (Honeycomb) technology. Now, the new Xoom 2 has launched – with even more PC power and useful features, but less weight.

Wi n

1 2

O MOt f O XOO rOLa M2

Text: Claudia Wiegand | Photos: Motorola/promo

Thinner, lighter, brighter

Motorola had already been doing a great many things right with the original Xoom, which is why the successor Xoom 2 can add even further enhancements to its alreadyconvincing plus points. The new XOOM 2’s lighter weight is an especially big improvement compared to the debut version, considering it got reduced by a noticeable 100 g in spite of the tablet’s enhanced properties. On top of that, the casing is as thin as a pencil and it lies very comfortably in the hand – an important criterion for tablets. Noticeable as well is the further enhancement of the already-brilliant 10.1 inch display, which can now show hD in an even brighter multitude of colors. With the built-in 5-megapixel camera, you can snap photos but also record HD movies – thanks to the powerful battery that lasts for up to 11 hours. No problems with overheating here, unlike the iPad 3.

The new 1.2 GHz dual-core processor even outperforms many home PCs. With that and its genuine Android power, the Xoom 2 is one of the fastest tablets overall and turns opening websites into high-speed fun. The improvement of the processor, compared to the previous model, is an impressive 20%. Brand-new and extremely useful is MotoCast, a Motorola-exclusive app with which you can stream multimedia content of your PC on your tablet, without having to save it there. You can even work with it near a pool, because a special coating protects the XOOM 2 from water – even the circuit boards on the inside. Last, but not least, the Xoom 2 can score with a great multitude of connection options in comparison to the competition; for instance, HDMI for HD TV sets – thanks to infrared, it will also work as a remote control. And, if its memory is not enough, it can be upgraded by SD card – there are no limits to perfect multitasking.

WE ARE gIvINg AWAY 2 OF THE NEW MOTOROLA XOOM 2 TABLETS. finD OUt hOW tO enter On Page 42. SPRING 2012 | hOLMeS PLaCe | 41

sweepstakes weepstakes

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

12 win of

Managing DireCtOr Jeffrey L. king

2 tablets of the future: Motorola Xoom 2 The successor to the successful Android tablet has just been released by Motorola, and Xoom 2 is even more powerful as well as lighter and faster. A must for all fans of mobile communication! Two lucky winners will receive one Xoom 2 tablet each – a value of 1,000 Euro+.

10 Zumba games: Latino aerobics for your home use We are giving away 5 “Zumba Fitness 2” games with a hip belt for the Nintendo Wii console and 5 “Zumba Fitness Rush” games for the Xbox 360 kinect, both by 505 Games – a value of about 450 Euro.



Simply download a free app for QR code recognition from the app store (search for “QR”) and launch it. Direct your camera to the QR code printed here and scan it. That will take you straight to our sweepstake website Both Holmes Place members and non-members may participate. All rights reserved.

42 | hOLMeS PLaCe | SPRING 2012

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 graPhiCS & DeSign Claudia Probst (Holmes Place) Irina Tarnavskaya (Style & Entertainment) Artur kamenir (Photo Editor) eDitOriaL Staff Marti Sichel, James Hetherington, Juveria Farooq, Alexandros Swoch, Kofi Prah, Gemma Bischoff, Tina Ganser, Miriam Saltmarshe, Tereza Jesinova, Natalie Auslaender, Tatianna Hightower, Sean Turner


1 10

eDitOr-in-Chief Claudia Wiegand Tel.: +49 (0) 30 364 626 22

tranSLatiOn Claudia Wiegand

3 “FIFA Street” (EA) for the PS3

PrOOfreaDing Ruth E. Thaler-Carter



We are giving away three cool soccer games for the Playstation 3 worth about 200 Euro altogether: “FIFA Street” by Electronic Arts is the most authentic and realistic street soccer game ever with state-of-the-art graphics and gameplay. You can compete against famous international soccer stars like Messi as well.


One Life at the aPP StOre Look for “Holmes Place” or “One Life Holmes Place” COver PhOtO Jeanette Dietl - 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.

Promo: 505 Games, EA, Motorola


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


One Life – on the go! One Life is now international and mobile – both our English and German versions are accessible as mobile apps. Check it out and enjoy One Life in every aspect of your life!

To obtain a German issue, send an e-mail to In the app store, look for “Holmes Place” or “One Life Holmes Place.” SPRING 2012 | HOLMES PLACE | 43

one life. live it well

One Life Magazine English version | Issue No. 6  

Holmes Place Health Clubs is one of the leading providers of comprehensive health and fitness support in the premium segment. One Life maga...

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