SFME ISSUE 33

SPORT&FITNESS MIDDLE EAST

SFME ISSUE 33 - 2015

THE TURKISH

GET UP

RETURNS!

UAE Cricket England v Pakistan

5

WAYS TO B UI L D YO UR B I C E PS

TIPS

ULTIMATE

LEG WORKOUT

LEARN

4 UPPER BODY SUPERSETS

F I T N ES S AN D HE ALTH TIPS FR OM TH E EXPERTS

WATCH LATEST

WHY YOU SHOULD NEVER EVER MISS LEG DAY

HOW TO STAY FIT WHILE YOU TRAVEL

5 WAYS TO BULK UP YOUR BICEPS

ALL YOU NEED TO KNOW ABOUT ANKORR

“NEVER GIVE U FITNESS FIRS

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SUPER TO BU YOUR UPP

H THE VIDEOS

OVERHEAD SQUAT

UP” INSISTS ST’S JUDO GEM

RSETS UILD PER BODY

4 EASY STEPS

MASTER THE CLEAN AND JERK

3 REASONS WHY YOU SHOULD TAKE UP JUDO

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BACK TO BUSINESS!

lthough the weather is not yet showing any sign of cooling down, most of us have now returned from our summer travels and are trying to get back into some kind of routine – both at work and in the gym.

If you’ve let your training schedule slip there can be a tendency to dive straight back in where you left off; with the same intensity, using the same weights and same workouts. It’s natural to want to try to make up for lost time but it’s counterproductive and believe me, I’ve learnt this the hard way on more than one occasion! There’s no point in going hard and heavy on your first session back only to wake up the next morning feeling like you’ve spent the night on a medieval torture rack, unable to move and yelping in pain every time you move a muscle. The result is that you can’t return to the scene of the crime for a good week while your poor muscles recover.

Trying to do too much, too soon is also one of the most likely ways you’re going to get injured in the gym and that can lead to an even longer lay-off. Check out Fitness First trainer Milos Rankovic’s ‘5 Rules to Prevent Injury’ on pg 36 and you won’t go far wrong.

If you do still have holiday or travel plans on the horizon try Bijal Gala’s bodyweight workout that you can be done anywhere, anytime, to keep you ticking over on pg 46.

Things are starting to ramp up on the sporting front and cricket fans will be licking their lips at the prospect of the England v Pakistan series that gets underway in October.

Pakistan have an advantage of sorts having used the UAE for home fixtures for six years but the English boys will be flying high after their Ashes victory over the Aussies during the summer. We’ve got the lowdown on everything you need to know starting on pg 27.

We’ve also got exclusive interviews with two huge stars from home and abroad in the shape of Emirati endurance racing sensation Khaled Al Quabaisi and Brazilian-born Portuguese football star Pepe.

That should be more than enough to get you back into the swing of things!

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MOTORSPORT SFME FEATU R E

CRICKET SFME FEATU R E

WARM UP TIME TO LOOSEN UP AND GET THINGS STARTED!

TRAIL BLAZER

Water workouts work wonders

IN THIS ISSUE

WORDS: Scott Grayston

BEING OUTDOORS, KEEPING COOL AND PUSHING YOUR BODY IS A WONDERFUL BLEND IN THE MIDDLE EAST. ur bodies contain almost 60 per cent water so it’s no surprise that workouts involving H2O are becoming so popular. Water is natural and organic and provides a refreshing variety to your workout schedule.

Armed with aqua dumbbells, webbed gloves and floating belts, many fitness enthusiasts experimenting with water workouts.

“Any workout that you do in a fitness centre can be done inside the pool as well – be it yoga, Pilates, kickboxing, Zumba, aerobics, cardio, body sculpting or stretching,” says Kiran Sawhney, a Delhi-based fitness expert.

“It’s less sweaty and tiring to work out in water and you leave feeling refreshed and relaxed despite burning a lot of calories.”

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SPORT&FITNESS MIDDLE EAST

SFME

OLD RIVALS SET FOR

BENEFITS HOLISTIC FITNESS Exercises in water have a bigger impact than ones that are done out of it. Take your workout under water to pamper your heart and build lung power.

BONE HEALTH While water workouts are tense, they do not feel so challenging. In fact, water cushions the impact on the joints, which is why hydrotherapy with warm water works really well for people with bone problems. It increases blood flow, delivering more oxygenated blood to areas of the body which help in recovering and healing the tissues and muscles.

UAE SHOWDOWN

LIKE THE SOUND OF THIS? Ask your local Fitness First for information on Aqua aerobics classes and other water-based activties you can get involved with.

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ISSUE 33 - 2015

THE TURKISH

GET UP

RETURNS!

UAE Cricket England v Pakistan

5

WAY S TO BU IL D YO U R BICEPS

TIPS

ULTIMATE

LEG WORKOUT

LEARN

4 UPPER BODY SUPERSETS

8

SFME

15

SFME

trail blazer Emirati endurance racer Khaled Al Qubaisi is leading the way for homegrown motorsport in the Middle East. Here he talks to SFME exclusively about the physical demands of competing in the Le Mans 24h and his dream of inspiring the next generation of Emirati racing drivers.

PICTURE THIS

FITN E SS AN D HEALT H T I PS F RO M T H E E XPERTS

42 RETURN OF THE TURKISH GET UP The Turkish Get Up (TGU) is one of the most effective all-round functional exercises as it involves full body strength; incorporating legs, core, shoulders, back, triceps and the forearms all working together. It also increases shoulder stability, hip flexibility and fat metabolism all in one shot.

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TOP

LOSS FOODS

Training to lose weight? Eat more of these foods and you will lose weight even faster.

Blueberries are a low-sugar fruit high in antioxidants called polyphenols, which have anti-inflammatory properties that help lower whole body inflammation caused by extra fat mass. Due to their low sugar content but sweet taste, blueberries can help curb the sugar cravings most of us experience in the mid-afternoon. They’re also an excellent source of manganese, which has an important role in fat, carbohydrate and protein breakdown for energy use. Include plenty of blueberries in your protein shake, as a snack or with your breakfast.

Salmon

4

Chilled Green Tea

Cutting out dairy has become a bit of a fad in recent years but unless you have a dairy intolerance, you can enjoy a variety of low fat dairy products as part of a healthy diet. Aside from being a major source of calcium, dairy contains some protein and is a great way for your body to get vitamins B and D if you don’t spend much time in the sun. If you are intolerant, ensure you get calcium from leafy green vegetables, legumes and fish, such as salmon and tuna.

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Oily fish like salmon and tuna contain high levels of omega-3, a fatty acid which allows the body to metabolise fat faster. Studies have shown that when diets contain high levels of omega-3, people tend to be leaner and have fewer chronic health conditions.

Salmon in particular is great because of its combination of good fats and high protein content, which contributes to feeling satisfied and full and helps decrease muscle inflammation post training. It’s ideal to include as a part of your post training meals.

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SFME

SFME

SEPTEMBER - OCTOBER 2015

JW Marriott Marquis Hotel - Sheikh Zayed Road, Dubai, Admission: AED 1,250 (inclusive of 3 course meal) The popular GFC Fight Series is back in Dubai and the fight card is better than ever. With matches pitting Murat Aygun (Turkey) against James Mcsweeney (UK) and Denis Hancharonak (Belarus) against Andre Meunier (Australia), this is a lineup of matches you do not want to miss.

ngland’s Premier League is the richest football league in the world. And while the millionaire stars do battle on the field in the quest for top honours, the big brands compete off it in the increasingly lucrative world of merchandising – and in particular, the hotly contested realm of replica shirts. For the 2015/2016 season it would seem most of main players have gone for a more traditional look...

Rugby

IRB RUGBY WORLD CUP 2015 England and Wales Twenty teams from around the world will compete for the most prestigious title rugby has to offer. New Zealand are the favourites to lift the championship but it’s not going to be easy for them. Catch all the action from sports bars around the Middle East.

October 2

October 13 – Saturday 17 Cricket

INTERNATIONAL CRICKET SERIES PAKISTAN VS ENGLAND (1ST TEST MATCH)

September 9 – 16 3RD DUBAI AIRPORTS 9BALL CHAMPIONSHIP

Zayed Cricket Stadium, Abu Dhabi The Pakistan and English cricket teams will be competing in a series of matches in all formats of the game across the UAE. It all kicks off in the capital as two giants of the sport go head-to-head. England will be feeling confident going into the series after their Ashes triumph.

Pakistan will hope that history repeats itself because last time they met in the Middle East three years ago, Pakistan whitewashed England in the Tests.

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SFME

Venue: The Dome Dubai (Dubai Sports City) Price - Individuals- AED 250, Teams (4 people)- AED 1,000, Corporate Teams (5 to 10people)- AED 5,000

October 26 – 31 DUBAI PADEL MASTERS (WORLD PADEL TOUR) Venue: Hamdan Sports Complex 21

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HEALTH NEWS

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save the date

Adidas paid a world record £750 million in a 10-year deal to regain the rights to make Manchester United’s kits from big rivals Nike. When the home kit was released on August 1st it reportedly broke the club’s Megastore sales record by almost 50% with online orders also up almost four times on the previous record. So it would appear to be a decent investment by the German sportswear giant. We think they’ve done a pretty good job with this classic, clean v-neck design.

Puma began making Arsenal’s kits last year, having prised the London club away from Nike after 20 years in a fiveyear deal worth a reported £30 million per year. The bumper cash injection has played a large part in allowing the Gunners to compete with their rivals in the transfer market of late.

Again, their 2015/2016 season home shirt, with its traditional Arsenal colours of red and white and granddad collar, has more than a hint of nostalgia about it.

SFME

“SOUTHPAW’’ WORKOUT W

hen actor Jake Gyllenhaal trains for a role, the results are nothing short of spectacular. Discover how he shaped up to portray a world-champion boxer in this summer’s blockbuster “Southpaw.” He is unrecognisable from previous roles in films like ‘Nightcrawler’ and ‘Prisoners’.

DO THREE SETS OF 10 REPS FOR EACH EXERCISE FOR A GREAT FULL-BODY WORKOUT.

Everton Umbro are the longest-established brand in the football shirt manufacturing business, having been at it since long before the likes of Adidas, Nike or Puma even existed. The English brand started kitting out teams in 1923 and made its top level debut when Manchester City beat Portsmouth 2-1 in the 1934 FA Cup Final at Wembley. This season both Everton and West Ham are wearing Umbro designed kits with the Toffees sporting another ‘classically’ inspired, nononsense creation with the old-school v-neck collar.

life in style Whether you’re hitting the beach, the football field, the gym or the town you want to look and feel on top of your game. Don’t sweat, we’ve got you covered!

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Arsenal

Manchester City

September 18 – 19 (10am-4pm) DUBAI GLADIATORS CHALLENGE

GET-SHREDDED

Manchester United

Manchester City signed a six-year deal worth £12 million with Nike back in April 2012 which now looks like a bargain for the American brand in comparison to the current market rate for a team now ensconced as one of the Premier League’s ‘Big Four’.

The club’s traditional sky blue dominates while a classic white polo collar follows this season’s trend for a more traditional look.

Price: Free admission

SFME

JAKE GYLLENHAAL’S

E

September 18- October 31

Ski Dubai, Mall of the Emirates Escape the heat for a challenge you won’t forget in sub-zero temperatures in the UAE. Ski Dubai’s Ice Warrior Challenge is a popular obstacle course that involves you testing your strength and endurance in freezing cold conditions. Brace yourself for monkey bars, mazes, cargo net crawls and an abundance of other obstacles against the clock. There are some great prizes to be won.

CELEBRITY WORKOUT

SHIRT WARS

Global Fighting Championship

GFC FIGHT SERIES 4 - GLOBAL FIGHTING CHAMPIONSHIP

ICE WARRIOR CHALLENGE 2015

Get in touch: Advertising advertising@sportandfitnessme.com editor@sportandfitnessme.com Editorial Subscriptions subscribe@sportandfitnessme.com

SFME

FOOTBALL

September 18

June 2009 SSN 1- 46805671 Approval UAE National Media Council: Ref.816 30/5/2007 Trade Licence No. 1/104375/15280

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Football is a way of life in Brazil so it’s unsurprising that Pepe was overjoyed when given the same boots that many of his heroes were wearing.

“Everyone plays football in Brazil; the game is constantly on and fortunately Brazil has always had great teams in the biggest competitions, which influences youngsters a lot,” he says.

“The game is all around you in Brazil. Every single kid plays in the streets – initially for fun and because we love it so much. We play it a lot and get better and better at it. One cannot escape the love for the sport in Brazil.”

Pepe’s dedication to the beautiful game was rewarded when he was 18 when Portuguese side Martimo signed him. Then after three impressive seasons, he earned a high-profile move to top division giants Porto, where he won two Portuguese league titles. Portugal felt like more than just a country to play football in for the Umbrosponsored player. It felt like home, which is why he pledged his allegiance to their national side rather than Brazil.

“I moved to Portugal when I was still young and was very well received there. I moved from Brazil to the island of Madeira and made many friends there,” he says. “I spent some important years of my football career

exclusive interview with real madrid's pepe The Brazilian-born defender talks about his modest upbringing, his experiences helping the mighty Real Madrid win a phenomenal tenth Champions League trophy and how one pair of football boots changed everything.

SAVE THE DATE

Published in Dubai by: Prografix, PO Box 24677, Dubai, UAE. (T) +9714 340 3785 (E) rick@wspglobal.com

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“When I was about 12 years old, I started playing for a better team,” says Pepe. “All the boys there came from wealthier families than mine and wore proper leather football boots.

At the time I was wearing boots by local brands, which were made from old car tires!”

All that changed when the Brazilian Portuguese powerhouse was bought his first pair of Umbro Specialis – it was love at first kick and the boots were to remain his trusted companions as he set out on his majestic career.

Umbro had a huge appeal to the youngster after they sponsored his native 1994 World Cup winning Brazil side that featured marquee names like Romario and Dunga.

“At the time the Brazilian national team was really strong and they were sponsored

by Umbro – some of the players also wore their boots, the Specialis, so it was very clear to me that I wanted a pair of Umbro boots as the best players in the country, well the world, wore them,” he says. “So, I begged my father to buy me those… and to cut a long story short – he did. Because we weren’t rich, my father had to pay for the boots in installments and it took him 15 months to pay for them! My mother and sisters also had to make sacrifices, so we could afford to pay for my first pair of Umbro Specialis.”

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Green Apples

SFME specifies that post-press changes may occur to any information given in this publication and takes no responsibility for goods or services advertised.

ISSUE No. 33 Published by: Worldwide Sporting Publications Ltd (T ) +44 1663 71992

“AT REAL MADRID WE PLAY AT SUCH A HIGH LEVEL THAT IT IS SIMPLY EXPECTED TO BE IN YOUR BEST FORM AT ALL TIMES.”– PEPE

This vegetarian protein alternative doesn’t contain fat and is high in fibre and resistant starch. Resistant starch is food for the friendly bacteria in our gut, otherwise known as prebiotics. We now know that gut bacteria play a huge role in determining our body composition and appetite. The high protein and low, slow-release carbohydrate content of lentils will also keep you feeling full for hours, preventing you from overeating. Include lentils in your salads, stews or casseroles to give dishes a meaty taste with a highfibre punch.

The peel of a green apple contains a phytochemical known as ursolic acid that’s been shown to have promising fat burning properties as well as possibly helping increase muscle mass. An apple pre-training is a great highfibre carbohydrate snack that will give you the energy to get through your weight loss training programme. Studies have shown that training with a small amount of carbohydrate in the system will help you perform at a 15% higher capacity than on an empty stomach! Looks like an apple a day may help you sculpt that body you crave!

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huge cricket series in uae Old rivals England and Pakistan will square off in the UAE this winter and we’ve got the lowdown on everything you need to know.

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Lentils

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FOOTBALL SFME FEATURE

first pair of football boots always holds a special place in your heart and that doesn’t change whether you’re an amateur player, referee or a UEFA Champions League winner. Just ask Pepe.

The Real Madrid defender suffered a penurious upbringing. Although he was blessed with talent, speed and brute strength; his family struggled to save up enough money to buy him some boots to play in.

Brought to you by Nutrition by Fitness First.

Blueberries

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THE WORLD AT HIS FEET

WARM UP

5WEIGHT

Fixtures: October 13-17: First Test, Zayed Cricket Stadium, Abu Dhabi October 22-26: Second Test, Dubai Cricket Stadium November 1-5: Third Test, Sharjah Cricket Club November 11: First One Day International (ODI) Day/Night (D/N), Zayed Cricket Stadium, Abu Dhabi November 13: Second ODI D/N, Zayed Cricket Stadium, Abu Dhabi November 17: Third ODI D/N, Sharjah Cricket Club November 20: Fourth ODI D/N, Dubai Cricket Stadium November 26: First T20, Dubai Cricket Stadium November 27: Second T20, Dubai Cricket Stadium November 30: Third T20, Sharjah Cricket Club

SFME

FOOTBALL SFME FEATURE

WARM UP A little bit of this, that and the other to get us limbered up and ready for the meaty stuff!

England v Pakistan

three years ago was an captivating series that saw Pakistan whitewash their opposition in all three Tests but England were triumphant in the ODIs and T20S and they come into the series on a wave of confidence following their Ashes win over the Aussies in the summer.

There’s been history between these two sides. Pakistan lifted the 1992 ICC Cricket World Cup trophy after beating England in the final and the fixture has had its fair share of controversy over the years with various match fixing and ball tampering scandals adding to the combustible nature of the match up.

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REGULARS

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RICKET fans in the Middle East are in for a treat this winter. The International Cricket Council has revealed England will play Pakistan in a series of Tests, One Day Internationals and T20 matches.

Both teams will train at the ICC Academy, based at Dubai Sports City before going head-to-head across three emirates – Abu Dhabi, Dubai and Sharjah – in each format of the sport.

Pakistan have been using the UAE for a ‘home’ matches for six years, following an attack on the Sri Lankan team bus, so are familiar to the surroundings.

England’s last tour to the region

HE exposure of motorsport is growing at an explosive pace in the Middle East. The Bahrain Grand Prix has been around for eleven years now and the Abu Dhabi GP is the most important race of the Formula One season. It’s all well and good having these fabulous tracks and showcase events, but where are all the Emirati drivers? Khaled Al Qubaisi is still the leading man after being the first UAE national to race the Le Mans 24 Hour in 2013. The Emirati hasn’t looked back since, competing for the third time in June as well as in numerous of other endurance races.

BARBELL FLAT BENCH PRESS

SEATED DUMBBELL SHOULDER PRESS

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DUMBBELL SHRUG

PULL-UP

PARALLEL BAR DIP

BARBELL BACK SQUAT

BARBELL DEADLIFT

WALKING LUNGE

CRUNCH

SFME

Gyllenhaal workout Discover how Jake Gyllenhaal shaped up to portray a world-champion boxer in this summer’s blockbuster “Southpaw.”

Trainer TRAINER

TRAINER

HOW TO STAY FIT WHILE YOU TRAVEL

By MILOS RANKOVIC Personal Trainer at Fitness First Burjuman

PREVENT

INJURY IN THE GYM

W

hatever your fitness goals are, getting injured surely isn’t one of them. According to a study from the University of Arkansas, there has been a 35 percent increase in gym injuries in recent years.

It has been estimated that a staggering 459,978 people were injured while exercising or using exercise equipment last year.

Getting injured will keep you away from the gym which can lead to a number of issues. Not only will you put on weight, your fitness will decline and you’ll lose your motivation for exercising.

Avoiding injuries in the gym should be a major concern when exercising and going to the gym.

There are generally two type of injuries – trauma and overuse.

Traumatic injuries come from a specific event that damages your body. Tripping on a curb, getting punched, and crashing a bike are all traumatic injuries. You can point to the cause with absolute certainty, and in the reality there is a very little you can do to prevent them.

Overuse injuries are described as tissue damage that results from repetitive demand over the course of time.

For example, lower-body training tends to cause back trauma. Most back injuries are acute and are a result of a technical failure. Upper-body injuries are generally due to overuse and are related more to not training your full body properly.

1. PROGRESS GRADUALLY One of the key things to do in the gym to prevent any possible injury is to find out your current level of fitness and to slowly progress from there. Don’t overdo your workouts or progression.

You shouldn’t be increasing the weight by more than 10% every week.

If you exceed the 10 percent increase, the capacity of your tissues struggle to adapt and injury can occur in both your muscles and your joints.

Following a structured plan that increases your activity incrementally and safely can help you stay healthy and pain free.

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3. LEARN THE TECHNIQUE Many overuse injuries are attributed to doing repetitive actions with poor technique.

This can cause excessive pressure to be applied to particular joints or muscles which can contribute to an injury.

Progressing too fast will sooner or later lead to some injury.

GOOD EXAMPLE OF THE WARM UP CAN BE SOMETHING LIKE THIS: • Self myofascial release- foam rolling to decrease muscle density and increase joint range of motion.

• Mobility and movement preparation drills- Improve active range of motion in the working joints, increases whole body temperature and improve neuromuscular coordination.

SPECIFIC WARM UP: • Consists of the activies that are going be done in the main part of the workout.

For example if we are doing the bench press and the load we want to lift in the first work set is 100 kg, specific warm up would consist of 3-4 sets, where the load would gradually increase during the sets.

FIVE TIPS ON HOW TO PREVENT INJURIES IN THE GYM

4.TRAIN ALL MUSCLE GROUPS EQUALLY Often injuries arise because of something we are forgetting to do.

Iconic strength coach Mike Boyle in his book advances in functional training for sports says: “Upper-body injuries for example relate more to the exercises we’re not using than to the ones we are. Lack of pulling strength is probably the reason so many lifters have rotator cuff problems”

2 WARM UP- ALWAYS! Preparing for the warm up is equally important as the workout itself.

A good warm up will make your workout more efficient and the risk for injury will be substantially reduced.

The heat you create during the warm up causes physical changes in connective tissues that make them more pliable.

Decreasing the muscle stiffness improves your range of motion and decreases the risk for muscle tissue to be teared apart.

Every good warm up should consist of activities that increases body temperature, improve range of motion in the working joints, and increase neuro-muscular coordination, preparing every body system for the main part of the workout.

What happens if you neglected some muscle groups over longer period of time?

HERE ARE THE MOST COMMON TECHNICAL MISTAKES THAT PEOPLE DO WHILE WORKING OUT. Flexing the lower back or knee caving during a squat, low back flexion during deadlifts, improper landing technique during jumps are just a few of examples how the things can go wrong.

If you are new to the gym or if you have exercised for some time but still struggle with technique, devote some time to learn the basic movements with your bodyweight before you add any weights.

When you learn how to perform exercises properly you are not just going to reduce the injury risk, you are also going to increase the efficiency, progressing much faster in your workouts.

You create muscle imbalances.

Lot of exercises for the chest and not enough for the back- you get a shoulder injury.

Only quads and no hamstrings - you can get knee problems.

You got the picture?

If you are beginner in the gym try to incorporate exercises for every body movement with equal emphasis.

Attempt to do an equal amount of push, pull, knee and hip dominant exercises and also something for your core.

For you who already exercise regularly, my advice is to track your workouts for a week and to see how many sets you are doing for every movement in your workout.

You should have a fairly equal ratio between your antagonist - pushing and pulling, and between your hip and knee dominant exercises.

If you find that you have too many sets for one and too little for the other movement, spend some time doing the opposite until the strength of your opposing muscles are more balanced.

Nutrition, nutrition, nutrition!

■ ■ ■ ■

Eat healthy! Go to a nearby grocery and keep healthy snack like nuts, protein bars and fresh fruits ready.

Stay hydrated by drinking lots of water.

Grilled or steamed chicken breast, lean turkey and fish are great choices when you dine.

Avoid buffets because you know it’s hard to control yourself when there’s so much on offer!

jump SQUATS 15 reps

IF YOU ARE BEGINNER: • Three full body strength training workouts per week with 48h of rest between them, combined with two cardio activities will be more than enough to increase your fitness level and change your physique.

You won’t overtrain from this much either.

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

AIR SQUATS 15 reps

PUSHUPS – 15 reps

ELBOW TO ARM LIFT – 15 reps

BURPEES – 20 reps

IF YOU ARE MORE EXPERIENCED: • I don’t see too much benefit from more than five training days per week with two days rest in between.

TO SUMMARISE:

SFME

SFME

T-PLANK – 15 reps

LEG LUNGES 20 reps

• WHATEVER YOU DO IN THE GYM, YOUR NUMBER ONE GOAL SHOULD BE NOT TO GET INJURED WHILE EXERCISING. • THERE HAS BEEN A 35% INCREASE IN GYM INJURIES IN RECENT YEARS, SO IT CAN HAPPEN TO YOU TOO. • THERE ARE TWO TYPES OF INJURIES, OVERUSE AND TRAUMA. • THE BEST WAY TO PREVENT INJURY IS TO PROGRESS GRADUALLY, LEARN THE TECHNIQUE, WARM UP. • TRAIN EVERY MUSCLE GROUP EQUALLY AND TO HAVE ENOUGH RECOVERY BETWEEN YOUR WORKOUTS.

1 set-bar (20 kg) x 20 repetitions 2 set-60 kg x 8-10 reps 3 set 80 kg x 3-5 reps 4 set 90 kg-2-3 reps 5- working set, 100 kg x X amount of reps

DIPS – 20 reps

Often when I ask members if they worked out while they travelled, they reply with a resounding “no” and give me the excuse that their meetings were too long and their travelling schedule was hectic.

Be it a business trip or a family vacation, it shouldn’t be an excuse for you to break your fitness routine so here are a few tips on how to workout without equipment while you travel. I’ve also included a simple full-body workout that you can do in your hotel room to ensure you don’t put on too much weight by the end of your trip!

5. HAVE ENOUGH RECOVERY The last but not least important thing for you to remember is to recovery fully before your next workout starts.

In the recovery your body repairs and rebuilds new muscle tissue that makes it bigger and stronger. This is assuming that you have provided the necessary amount of nutrients for that to happen.

If you don’t provide the correct time for recovery, at some point you will exceed the muscle tissue capacity and will increase your risk of injury.

If you don’t give yourself enough time to rest and recuperate, you are also risking to get in some stage of the overtraining.

When that happens, your coordination and technique will start to break down giving the likeliness of possible injury to rise.

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1

Remember!

IN THIS ISSUE

5 RULES TO

TRAINER

By BIJAL GALA Senior Fitness Manager, Safeer Mall Fitness First

You can also carry exercise equipment with you when you travel. Small lightweight equipment like TRX, resistance tubes and skipping ropes can fit easily in your suitcase.

SFME

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avoid injuries to stay fit Getting injured will keep you away from the gym which can lead to a number of issues.

Follow these steps to ensure your fitness goals stay on track.

stay fit while you travel This great bodyweight workout means that there’s no excuse for not staying in shape when you’re travelling.

FITNESS FIRST

NEWS

TRAINER

WHAT'S NEW AT FITNESS FIRST?

FITNESS FIRST'S JUDO GEM

member stories

Find out the latest news and events from the region's leading health and fitness club chain.

Serbian personal trainer Aleksandar Petkovic reveals his judo talent and passion after winning Gold in Hungary.

Inspiring transformation stories from three Fitness First members in the Middle East.

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TRAINER

TRAINER

ALL YOU NEED IS WHAT A HIGH VOLUME LEG WORKOUT LOOKS TOHERE KNOW LIKE. TRY IT OUT AND SEEABOUT THE RESULTS YOURSELF! ANKORR

By BAHIJ KHOUZAMI Personal Trainer, Fitness First Beach Park Plaza, Dubai

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1. Squats: 5 sets

1. 20 REPS 2. 15 REPS 3. 12 REPS nkorr training is still fairly new in the world of fitness.

4. 10 REPS Ankorr is a functional fitness tool designed to help you 5. 10of REPS work under load in multiple directions with the use a light harness attached to a band of resistance.

Exercising with fluid resistance under a load challenges the body in many ways. It will improve strength and cardiovascular endurance as well as mobility. It is an awesome tool for sportsspecific training as well as general health and fitness goals.

Ankorr is a great alternative to traditional exercises and really gets you working hard in a short space of time. It is fun, different and gets results fast.

There are many different Ankorr exercises to try. Here are three to get you started.

FITNESS FIRST NEWS

U

sually we see people doing biceps curls before going out on a Friday night thinking that they will get bigger arms by doing so.

What if I told you that working out your legs through squats and deadlifts will be better in the long run for building big arms than bicep curl themselves?

Doing squats doesn’t just work your legs. It puts your entire body under stress, working the lower back, shoulders and even the core. Studies have also shown that heavy squats promote the release of testosterone and growth hormones. This is one of the many reasons why squats are considered to be one of the most vital exercises to gain muscle.

So it’s safe to say that doing some heavy squats will help the rest of your gym routine as you will have a greater abundance of natural testosterone.

You should always change your routine to keep

Find out all the latest happenings at the region’s No.1 health and fitness club chain and read the inspiring stories of two members who have turned their lives around since joining Fitness First.

3. Leg press: 5 sets 1. 20 REPS 15 REPS Forward Bear2.3.Crawl 12 REPS

4 EASY STEPS

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he clean and jerk is an Olympic lift that is performed mainly by weight lifters and CrossFit athletes.

It is a challenging movement and works almost every muscle in the body.

To perform the clean and jerk correctly, you will require power, speed and strength especially when adding a substantial amount of weight. Your coordination, balance and accuracy may also improve through regular practice of the clean and jerk.

2. wide Squats: 5 sets

1. 20 REPS 2. 15 REPS 3. 12 REPS 4. 10 REPS 5. 10 REPS

As this is a complex movement, I would highly recommend training in the following movements first: • The deadlift • The clean • The squat • The push jerk Once you have mastered these and you feel comfortable with them, then move on to the ‘clean and jerk’.

TEACHIN G P OINT S WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

5. Deadlift: 4 sets

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

THE MOVEMENT The CLEAN, the athlete moves the barbell from the floor to a racked position.

The JERK, the athlete raises the barbell to an overhead position with the arms locked out.

4. stiff deadlift: 4 sets

4. 10 REPS 1. Start on all fours low to the ground 5. DROP SET 50% LESS WEIGHT TILL FAILURE 2. Keep the head upright and the back straight 3. Using opposites, reach one arm forward and bring the opposite leg forwards 4. Crawl forwards until you reach your cone or marker

your body in shock. Doing high volume training will help you with muscle endurance and put more stress on the muscles, which in turn will help you lift more heavy weights with proper form and the right range of motion.

Another reason to work out your legs is to have a proportionate and well balanced body.

You don’t want to have ‘chicken legs’ while having the upper body of the Hulk, so remember to always train your legs with squats, deadlifts, leg extensions, leg presses and lunges.

The most important thing before a hard leg workout is your diet. Always make sure to have extra calories before leg session because it will be a very tiring workout and your body will need these extra calories.

I recommend working your legs twice per week, but only after you recover from the soreness in your legs from the first workout.

By LOUISE SHIELDS

Start with your feet hip width apart and directly under the bar. Get into a deadlift position, keeping your back straight and hips higher than your knees.

1. 20 REPS 2. 15 REPS 3. 12 REPS 4. 10 REPS

Kicksits Lunges: 4 sets This is6. a great exercise for hip

Pushing through your heels, lift with your legs and glutes while keeping the bar in close to your shins. Push your knees back as the bar reaches your mid thigh. Extend through your ankles with your knees and hips driving the bar upwards.

Keeping the elbows out shrug the bar upwards towards the chest, drop under the bar and receive it in front rack position, return to standing position.

mobility and keeping the work rate high.

Reverse Bear Crawl

Spin 180 and follow the same teaching points above, working in reverse towards the cone to work our shoulders and arms

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1. 20 REPS 2. 15 REPS 3. 12 REPS 4. 10 REPS

Drill 1

ONCE YOU HAVE MASTERED THE TECHNIQUE OF THESE THREE EXERCISES, GIVE THESE DRILLS A TRY!

Drill 2

Drill 3

Drill 3

BEGINNERS INTERMEDIATE ADVANCED BENCHMARK TEST Forward Bear Crawls x 6 Forward Bear Crawls x 16 Forward Bear Crawls x 12 3 minutes Continuous Kicksits x 10 Kicksits x 20 Kicksits x 40 Forward Bear Crawls – 12 TO 15 REPS EACH SET. THE VIDEO ReverseWATCH Bear Crawls x 6 HEREReverse Bear Crawls x 8 Reverse Bear Crawls x 12 maximum repetitions in 1 Subscribe to our Youtube minute Youtube.com/ I personally calves onKicksits a separate THE channel: GREAT NEWS IS YOU CAN TRY OUT THESE EXERCISES WITHOUT THE do ANKORR – maximum repetitions SFMEMagazine day fromHARNESS leg dayWILL and I focus more HARNESS AND IT WOULD STILL BE A GREAT WORKOUT. THE ANKORR in 1 minute on the calves byAND training them 2-3Bear times ADD MORE RESISTANCE TO MAKE THE WORKOUT MORE CHALLENGING IS Reverse Crawls –maximum perFROM week because they are a veryin 1 minute STRONGLY RECOMMENDED TO GET THE MAXIMUM EFFORT YOUR WORKOUT. repetitions stubborn muscle. We walk on them all day so we have to take special action to ensure their growth.

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why should never miss leg day Working out your legs through squats and deadlifts can be better in the long run for building big arms than endless bicep curls. This ‘leg’workout trains your lower back, shoulders and even the core.

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TRAINER

4 SUPERSETS TO BUILD YOUR UPPER BODY

1A Bench Press – Perform 15 Reps HOW TO PERFORM THIS Lay down on the bench keeping your feet flat to the ground.

Take a wider than shoulder width grip (Use the markers on the bar), and squeeze your shoulders blades together. Keep your wrists straight as you lower the bar down to the middle of your chest. Breath out As you press the bar back to the top of the movement. ?

Muscles Targeted: Chest, Triceps, Deltoids

Exercise

The Workout

F YOUR workouts have become stale, this system will surely shake things up and get you great results.

The workout consists of four upper-body supersets that have two exercises each. In each superset you will perform both exercises in a back-to-back fashion three times through.

You will perform opposing movement patterns in each set, allowing you to work the entire upper body. For example, if your first exercise is a pressing action, you will then pair that with a rowing action.

The beauty of this workout design is that each exercise has been specially put together allowing you to utilise the same work station. This means you don’t need to run back and forth between machines, holding up all the gym equipment and becoming very unpopular in the gym at the same time!

Remember, each set you will complete 15 reps and sure you pick a weight where the last three reps are a struggle to finish the set.

Ready? Let’s do it!

Sets Reps

1A Bench Press

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15

1B Bent Over Barbell Row

3

15

2A Lat Pulldown 2B Seated Dumbbell Press

3

15

3

15

3

15

3

15

3A Incline Dumbbell Flyes 3B Incline Rear Delt Flyes 4A Cable Chest Flyes 4B Cable Lateral Raise

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WARM UP, MOBILIZE YOUR JOINTS

Make sure you warm up the shoulders properly before you start.

It is highly recommended to perform joint mobilization exercises with light weights for the rotator cuff muscles (internal and external rotations).

HOW TO PERFORM THIS Take a wide, overhand grip, approximately 1/2 times your shoulder width. Un-rack the bar and take a few steps back. Position your feet hip width apart with each side of the bench. Keeping your lower back straight, bend forward from the hips to about 45 degrees. Breath out and raise the bar inward towards your hips, whilst squeezing your shoulder blades together. Lower the bar back to its starting position.

Muscles Targeted: Back, Biceps

Keep the thumbs wrapped over the bar (Not under), to avoid any forearm activation.

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2A Lat Pulldown - Perform 15 Reps

Get more out of your lats when initiating this movement by depressing the shoulders back and down before you even pull the bar.

Platinum Trainer Fitness First, Vision Tower, Business Bay

Take a shoulder-wide grip with your palms facing up and your elbows on the sides. On the way up, try not to lean back and then lower until your arms are fully extended.

PREACHER CURL WITH E-Z BAR

Muscles Targeted: Deltoids

SUPERSET 3 3B Incline Rear Delt Flyes – Perform 15 Reps

3A Incline Dumbbell Flyes – Perform 15 Reps HOW TO PERFORM THIS Lay down on an incline bench holding the dumbbells above your shoulders. Keep your arms straight with a slight flexion at the elbow.

Lower until you feel the stretch across your chest, then exhale and contract the chest muscles to bring the weights back to the start position.

5 WAYS TO

HOW TO PERFORM THIS Turn over and lay down in a prone position, holding the dumbbells in front of you. Secure your feet into the base of the bench, or take a wide stance on the ground. Keep your arms straight with a slight flexion at the elbow as you lift the weights in a lateral manner to your shoulder height. Pause for a brief second as you squeeze your shoulder blades together, before lowering the weights back down towards the ground.

?

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Muscles Targeted: Chest,Chest, Anterior Deltoids

Muscles Targeted: Posterior Deltoids

TIP!

As you lower the dumbbells, turn your palms out slightly to ease the load on your shoulders.

4A Cable Chest Flyes – Perform 15 Reps

Muscles Targeted: Chest , Deltoids

This exercise will isolate the biceps better. I use a closed grip to place extra stress on the long head of the biceps (the outer biceps) .

SEATED INCLINE DUMBELL CURL

BULK UP YOUR BICEPS

SUPERSET 4 4B Cable Lateral Raise – Perform 15 Reps

? HOW TO PERFORM THIS Take the cables in each hand with a split stance, leaning forward over the front knee. Elevate your chest and keep your head up. Keep your arms straight with a slight flexion at the elbow. Bring the handles together for a brief second as you contract your chest, then slowly return to the start position.

STRAIGHT BAR BICEPS CURL

By KEVIN CĂTĂLIN ABABEI

? HOW TO PERFORM THIS Pick up the dumbbells and sit on the Lat pulldown in a reverse manner. Secure your lower back against the machine pads, and lift both dumbbells above your head.

Slowly lower the dumbbells together until they are in line with your ears, keeping a right angle at your elbows. Breath out and press the dumbbells back to the starting position in an arc-like movement.

Muscles Targeted: Back, Biceps, Deltoids

WATCH THE VIDEO HERE Subscribe to our Youtube channel: youtube.com/SFMEMagazine

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SUPERSET 2 2B Seated Dumbbell Press – Perform 15 Reps

? HOW TO PERFORM THIS Take a wide overhand grip and secure your legs under the machine pads.

Lean back slightly and elevate your chest high. Contract your lats and pull the bar down to your upper chest. Pause for a brief second while squeezing your shoulder blades together. Breath out and raise the bar back to the start position under control (Do not swing).

SUPERSET 1 1B Bent Over Barbell Row – Perform 15 Reps

TIP!

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HOW TO PERFORM THIS

TIP!

FANTASTIC

FOUR Fitness Manager, Fitness First Motor City

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49 master the clean and jerk Performing the clean and jerk correctly will require power, speed and strength. Find out how it’s done.

TRAINER

By TREVOR FLOWERS

With your hands slightly more than shoulder width apart, dip your knees but keep your back straight, give a big drive through your legs and extend the bar fully overhead get your head through the bar. Catch the bar in a bent knee position with your arms locked out overhead. Fully extend the legs to complete the movement.

1. Start on all fours low to the ground 2. Without moving your hands, sweep one leg in between the hand and the foot to a sitting position 3. Reverse by getting back up to start position and sweep the other leg through the opposite side.

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Fitness Manager, Fitness First Dalma Mall, Abu Dhabi

MASTER THE CLEAN AND JERK

This will work our Legs and Glutes

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Area Fitness Manager Fitness First Abu Dhabi

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WHY YOU SHOULD NEVER EVER MISS LEG DAY

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By CHARLOTTE STEBBING

There’s nothing quite like the feeling of flexing a bulging set of biceps so I’m going to tell you how you can get them.

Here are five exercises from one of my favourite routines for building bigger, bulkier and more beautiful biceps!

? HOW TO PERFORM THIS From the low pulley position, hold the left handle in your right hand, and the right handle in your left hand. Stand in the centre of each pulley with your knees flexed and your chest up. Raise your hands to shoulder height with a smooth controlled movement. Avoid jerking and recruiting other muscles to raise the handles. Lower to the start position under control.

Muscles Targeted: Deltoids

WATCH THE VIDEO HERE Subscribe to our Youtube channel: www.youtube.com/SFMEMagazine

TIP!

Focus on closing the distance between your elbows for a better squeeze of the chest muscles.

This is one of the few ways to maximize the stretch to the outer biceps. When you flex your biceps, this is the muscle form that peaks – 4 sets, 8 reps.

STANDING BICEPS CURLS WITH A E-Z BAR For this exercise you should use a wider grip in order to hit the inner biceps. The movement is the same as the Straight Bar Biceps Curl.

FRONT FOOT EXTENDED SPLIT SQUAT Standing or sitting Dumbell Biceps Curl – this exercise is done with a static hold on the nonworking arm at 90 degrees. The working arm will perform 10 reps after which you will repeat with the same on the other side.

ALL THE EXERCISES SHOULD BE DONE IN 4 SETS OF 10 TO 12 REPS .

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4 supersets to build your upper body If your workouts have become stale, this system will shake things up and help you achieve great results.

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bulk up your biceps There’s nothing quite like the feeling of flexing a bulging set of biceps and we’re going to tell you how you can get them.

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PictureTHis

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The sixth annual Ice Warrior Challenge returns on October 2 at Ski Dubai.

Brace yourself for 15 different obstacles in freezing conditions.

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WARM UP TIME TO LOOSEN UP AND GET THINGS STARTED!

Water workouts work wonders BEING OUTDOORS, KEEPING COOL AND PUSHING YOUR BODY IS A WONDERFUL BLEND IN THE MIDDLE EAST. ur bodies contain almost 60 per cent water so it’s no surprise that workouts involving H2O are becoming so popular. Water is natural and organic and provides a refreshing variety to your workout schedule.

Armed with aqua dumbbells, webbed gloves and floating belts, many fitness enthusiasts experimenting with water workouts.

“Any workout that you do in a fitness centre can be done inside the pool as well – be it yoga, Pilates, kickboxing, Zumba, aerobics, cardio, body sculpting or stretching,” says Kiran Sawhney, a Delhi-based fitness expert.

“It’s less sweaty and tiring to work out in water and you leave feeling refreshed and relaxed despite burning a lot of calories.”

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BENEFITS HOLISTIC FITNESS Exercises in water have a bigger impact than ones that are done out of it. Take your workout under water to pamper your heart and build lung power.

BONE HEALTH While water workouts are tense, they do not feel so challenging. In fact, water cushions the impact on the joints, which is why hydrotherapy with warm water works really well for people with bone problems. It increases blood flow, delivering more oxygenated blood to areas of the body which help in recovering and healing the tissues and muscles.

LIKE THE SOUND OF THIS? Ask your local Fitness First for information on Aqua aerobics classes and other water-based activties you can get involved with.

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WARM UP

NEWS FEED SEP.OCT

SPICY FOODS MAKE YOU LIVE LONGER fans will be buoyant by what researchers C urry have found out at the Chinese Academy of Medical Sciences. After looking at the diets of nearly half a million men and women over seven years, they discovered that people who ate spicy foods almost every day had a 14 percent lower risk of death, compared to people who added heat to their meal less than once a week.

CHANGE YOUR DIET TO HAVE A STRONGER BRAIN The expression ‘food for thought’ has never been so true. Experts have reported that up to 66 percent of your brain power today and down the road is entirely in your control—if you eat right, move enough and engage in the right activities. The four main foods that you need to include in your diet for added brainpower are: salmon, blueberries, spinach and clams. Then drink coffee for faster reactions and better concentration. If you drink more than three cups of day, that could be problematic though.

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FOOD FIX

In a recent study, when asked what food they couldn’t live without, most runners named bananas as their most cherished snack

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185-200 STRIDES ARE EXTREMELY CONSISTENT AMONG PROFESSIONAL RUNNERS, USUALLY BETWEEN 185-200 STEPS PER MINUTE IS THE GOING RATE.

Reduce BMI to decrease chances of cancer Most people are aware of the terrible effects of obesity to your likeliness of disease and a shortened life span. However the chances of cancer can be sliced if you lose just a portion of weight. The National Cancer Institute estimates that obesity contributes to 34,000 new cases of cancer in men and 50,000 in women each year. But if every adult reduced their BMI by 1 percent – a loss of roughly 2.2 pounds – about 100,000 new cases of cancer could be avoided.

Feel hydrated throughout

It’s important to stay hydrated throughout the day and mealtime is no exception. Instead of sipping sugary soda or fruit juice; choose water, veggierich green juice or antioxidant-rich green tea. All of these beverages will help the body digest the food you just took in while still helping you feel energised.

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orget about expensive conditioners, serums and treatments, the food we eat can hold the key for shiny and healthy hair. A recent study found that protein is one of the most important nutrients for healthy hair. Keratin is a protein that provides the strength and structure of hair that is produced from eating meats, fish, eggs, beans and lentils, nuts and seeds. Some easy ways to add more protein into your diet is by swapping your morning cereal for scrambled eggs on whole grain toast or by adding a handful of nuts or seeds to your porridge.

#FitnessFriday running viral Twitter has recently launched #FitnessFriday and everyone from Sir Richard Branson to Madeleine Shaw is getting involved in the craze. By using the hashtag #FitnessFriday, Twitter users can find out top tips from their favourite fitness experts, watch exclusive fitness sessions via Periscope, share their own health and fitness tips and generally keep each other motivated. What an amazing idea for all us fitness fanatics!

TAKE IT SMOOTH FOR FOR A ONE-STOP HEALTH BOOST

Shiny hair

EASY INGREDIENTS TO REFRESH YOUR SMOOTHIE ROUTINE Habits are difficult to avoid, especially when it comes to food and drink. But smoothies and shakes are a great way of adding lots of healthy goodness to your diet, easily and quickly. Try these ingredients to add a new flavoursome dimension.

Parsley has incredible health benefits. The folic acid it contains is essential for heart-health and the antioxidants and anti-inflammatory properties help with joint pain.

Monica Klausner, co-Founder & CMO of Veestro, a plant-based, gourmet meal delivery service says: “Parsley is inexpensive, very easy to find, and gives every smoothie a delicious, fresh taste that helps me feel invigorated every morning.”

Beets are a great source of carotenoid lutein which protect your eyes from cataracts and help sweeten up your favourite smoothies.

“I love bright colors and alternatives to sugar in my smoothies, so I always grate fresh beets in them,” says George Duran, celebrity chef and Chef Ambassador of IMUSA USA. If the recipe you’re following has any honey or sweetener in it, simply omit it and sub in this beloved root. “Beets are high in minerals, vitamins and a fantastic antioxidant source,” notes Duran.

Avocado: Dairy products like avocado help your smoothies from being too watery and improve the nutritional goodness.

Monica Klausner of Veestro said: “I love the creamy consistency the avocado provides, not to mention the health benefits of 20 vitamins and minerals, including B, C and E vitamins that help prevent cancer. And the good fat of the avocados helps brain function and lower cholesterol.”

Bee Pollen: Beekeepers of old knew that this nearmagical substance is one of nature’s best kept secrets. It has long been considered an excellent source of many health benefits, including longevity.

It’s also supposed to improve allergies, but it may be a bright idea to avoid it if you are allergic to bees or honey!

Fitness – Make it ‘appen Apps are an excellent way to motivate, teach and track your training. If you don’t have time to go to fitness classes, apps like the Nike running app can provide different exercises that will help strengthen certain areas of your body. Not only will this save you time, but it will also save you money.

At rest a normal person breathes 10-15 times a minute. Meanwhile a baby takes about 40-50 breaths a minute.

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WARM UP

5 TOP

WEIGHT

LOSS FOODS

Training to lose weight? Eat more of these foods and you will lose weight even faster.

Brought to you by Nutrition by Fitness First.

Blueberries Blueberries are a low-sugar fruit high in antioxidants called polyphenols, which have anti-inflammatory properties that help lower whole body inflammation caused by extra fat mass. Due to their low sugar content but sweet taste, blueberries can help curb the sugar cravings most of us experience in the mid-afternoon. They’re also an excellent source of manganese, which has an important role in fat, carbohydrate and protein breakdown for energy use. Include plenty of blueberries in your protein shake, as a snack or with your breakfast.

Salmon

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Chilled Green Tea

Cutting out dairy has become a bit of a fad in recent years but unless you have a dairy intolerance, you can enjoy a variety of low fat dairy products as part of a healthy diet. Aside from being a major source of calcium, dairy contains some protein and is a great way for your body to get vitamins B and D if you don’t spend much time in the sun. If you are intolerant, ensure you get calcium from leafy green vegetables, legumes and fish, such as salmon and tuna.

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The peel of a green apple contains a phytochemical known as ursolic acid that’s been shown to have promising fat burning properties as well as possibly helping increase muscle mass. An apple pre-training is a great highfibre carbohydrate snack that will give you the energy to get through your weight loss training programme. Studies have shown that training with a small amount of carbohydrate in the system will help you perform at a 15% higher capacity than on an empty stomach! Looks like an apple a day may help you sculpt that body you crave!

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Oily fish like salmon and tuna contain high levels of omega-3, a fatty acid which allows the body to metabolise fat faster. Studies have shown that when diets contain high levels of omega-3, people tend to be leaner and have fewer chronic health conditions.

Salmon in particular is great because of its combination of good fats and high protein content, which contributes to feeling satisfied and full and helps decrease muscle inflammation post training. It’s ideal to include as a part of your post training meals.

Green Apples

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Lentils

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This vegetarian protein alternative doesn’t contain fat and is high in fibre and resistant starch. Resistant starch is food for the friendly bacteria in our gut, otherwise known as prebiotics. We now know that gut bacteria play a huge role in determining our body composition and appetite. The high protein and low, slow-release carbohydrate content of lentils will also keep you feeling full for hours, preventing you from overeating. Include lentils in your salads, stews or casseroles to give dishes a meaty taste with a highfibre punch.

HEALTH NEWS

TOP US UNIVERSITIES FOUND POTENTIAL CURE FOR OBESITY

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besity has been a concern for quite some time in the Middle East. The summer heat prevents many people from exercising or fleeing their airconditioned life indoors. The appeal of fast-food and the concept of things like all-you-can-eat brunches make it hard to resist overeating. However, this might not actually be the cause of obesity.

Scientists at Harvard University and MIT believe that obesity is all down to genetics and whether fat is stored or used up as energy.

People with higher BMIs (Body Mass Index) often carry a variant of the FTO gene, which has been dubbed the ‘obesity gene.’

Researchers have found that the ‘obesity gene’ switches on two other genes which stop fat being burned up as heat – a process called thermogenesis.

And crucially, they have shown it is possible to turn off those genes using a ground-breaking gene editing technique which snips out bad DNA code and replaces it with the correct sequence.

Tests have been carried out on mice that saw a reduction of body weight, as well as all major fat stores, and complete resistance to a high-fat diet.

Only the future will tell if the experiments can work on humans as well.

ALS Ice Bucket Challenge’s astounding anniversary

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any thought it was social media ‘slacktivism’ – a convenient way for people to act like they’re making a difference without achieving anything at all – but the viral Ice Bucket Challenge campaign actually worked wonders for the ALS or sometimes known as the Lou Gehrig’s disease.

It was just over a year ago when the craze started for you to be filmed pouring an ice bucket over your head and then nominate friends to keep the trend going.

The online campaign increased awareness for the disease and raised a whopping $220 million in donations.

Researchers at Johns Hopkins University have been studying ALS for about a decade, but the millions of dollars brought into the field from the campaign has given them the financial stability to pursue high risk, high reward experiments.

ALS currently has no cure and usually ends up killing people two to five years after they are diagnosed. Hopefully a cure will be discovered in the future after such an incredible charitable craze.

Scientists are trying to cure the most common cause of blindness – with eye drops

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ccording to the World Health Organisation, cataracts are the cause for over 50% of blindness cases worldwide. Cataracts are protein clumps in the lens of the eye that blur vision and usually you suffer them due to old age or inherited genetic mutations.

Currently, the only way to treat cataracts is to remove the cloudy lens and replace it with a clear artificial lens via eye surgery. However, scientists recently came up with an alternative, less invasive treatment, that’s still experimental: eye drops.

It may yet be a while before the eye drops are even tested on humans, but the specially formulated drops appeared to reduce the severity of cataracts in dogs, a team of scientists reported. When testing lanosterol eye drops on dogs with cataracts that had developed with age, they saw the eye drops made the dogs’ lenses significantly clearer, seemingly dissolving their cataracts over six weeks.

If further research continues to be promising, one day we could have a simple eye drop to treat a condition that currently requires surgery.

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SAVE THE DATE

SEPTEMBER - OCTOBER 2015

September 18 Global Fighting Championship

GFC FIGHT SERIES 4 - GLOBAL FIGHTING CHAMPIONSHIP JW Marriott Marquis Hotel - Sheikh Zayed Road, Dubai, Admission: AED 1,250 (inclusive of 3 course meal) The popular GFC Fight Series is back in Dubai and the fight card is better than ever. With matches pitting Murat Aygun (Turkey) against James Mcsweeney (UK) and Denis Hancharonak (Belarus) against Andre Meunier (Australia), this is a lineup of matches you do not want to miss.

September 18- October 31 Rugby

IRB RUGBY WORLD CUP 2015 England and Wales Twenty teams from around the world will compete for the most prestigious title rugby has to offer. New Zealand are the favourites to lift the championship but it’s not going to be easy for them. Catch all the action from sports bars around the Middle East.

October 2 ICE WARRIOR CHALLENGE 2015 Ski Dubai, Mall of the Emirates Escape the heat for a challenge you won’t forget in sub-zero temperatures in the UAE. Ski Dubai’s Ice Warrior Challenge is a popular obstacle course that involves you testing your strength and endurance in freezing cold conditions. Brace yourself for monkey bars, mazes, cargo net crawls and an abundance of other obstacles against the clock. There are some great prizes to be won.

October 13 – Saturday 17 Cricket

INTERNATIONAL CRICKET SERIES PAKISTAN VS ENGLAND (1ST TEST MATCH)

September 9 – 16 3RD DUBAI AIRPORTS 9BALL CHAMPIONSHIP

Zayed Cricket Stadium, Abu Dhabi The Pakistan and English cricket teams will be competing in a series of matches in all formats of the game across the UAE. It all kicks off in the capital as two giants of the sport go head-to-head. England will be feeling confident going into the series after their Ashes triumph.

Pakistan will hope that history repeats itself because last time they met in the Middle East three years ago, Pakistan whitewashed England in the Tests.

Price: Free admission

September 18 – 19 (10am-4pm) DUBAI GLADIATORS CHALLENGE Venue: The Dome Dubai (Dubai Sports City) Price - Individuals- AED 250, Teams (4 people)- AED 1,000, Corporate Teams (5 to 10people)- AED 5,000

October 26 – 31 DUBAI PADEL MASTERS (WORLD PADEL TOUR) Venue: Hamdan Sports Complex SFME

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MOTORSPORT SFME FEATURE

TRAIL BLAZER WORDS: Scott Grayston

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HE exposure of motorsport is growing at an explosive pace in the Middle East. The Bahrain Grand Prix has been around for eleven years now and the Abu Dhabi GP is the most important race of the Formula One season. It’s all well and good having these fabulous tracks and showcase events, but where are all the Emirati drivers? Khaled Al Qubaisi is still the leading man after being the first UAE national to race the Le Mans 24 Hour in 2013. The Emirati hasn’t looked back since, competing for the third time in June as well as in numerous of other endurance races.

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MOTORSPORT SFME FEATURE

PICTURE CAPTION

Al Qubaisi went into France’s iconic race with his Porsche team this year, full of confidence after finishing second last time out in the GT Endurance AM class.

But luck wasn’t on his side. A serious freak-accident resulted in the Emirati’s team retiring.

“We were better prepared this year for Le Mans than ever before but things out of our control let us down,” the racer tells SFME. “We had a very unlucky technical fault in the engine, which caused an oil leak that made the car go up in flames.

This was really unlucky because it’s so rare in motorsport these days - especially with Porsche. Once in a while these issues happen; it was unfortunate that it occurred for us in Le Mans where it’s worth double points.”

Middle East Racer Al Qubaisi raced against the likes of F1 icons Mark Webber and Niko Hulkenberg in the world’s most famous endurance race which proves how far the UAE driver has come since he first went behind the wheel. It wasn’t a straightforward route for a driver born and raised in Abu Dhabi.

“I was always in love with anything involving motor engines when I was growing up,” he says. “Bikes, jet-skis and cars were all my passion. However, we didn’t have the motorsport infrastructure that would take me into karting like many drivers do these days in order to progress.”

The UAE racer’s passion became reality after acknowledging his talent in a friendly race against his friends.

“Back in 2008, I was go-karting with my mates and I was going faster than the professional drivers so I thought I would get a bit more serious about motorsport,” he continues. “I was in the right place at the right time. With the support from Abu Dhabi to go for the Porsche Supercup series and the Formula One in 2009 in Abu Dhabi. It all started from there…”

The Middle East has become a hub

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for racing compared to Qubaisi’s younger years. There are a number of opportunities for avid racers in the UAE like the Dubai Autodrome indoor and outdoor track and multiple initiatives at Yas Marina – home to the Abu Dhabi GP. One project that has really taken off in the capital is the Toyota Rear-wheel Drive 86 that has just completed a successful inaugural season. The TRD86 is a race calendar that involves all consumers of the car racing on the glamourous F1 track over six different race weekends.

Al Qubaisi is a huge fan of the TRD86 and feels it was a fantastic idea by YAS Marina. “It’s a great move by the organisers. They made it for the sport itself,” he says. “I really want to thank them for this initiative because it’s a major step towards building motorsport in the country.”

“There is a massive potential for motorsport in the UAE. We have the talent and capabilities but we just have to put it together and spend some time and focus on their improvement because I can see the potential already developing.”

Building, improving and molding upcoming drivers is one of Al Qubaisi’s

“THERE IS A MASSIVE POTENTIAL FOR MOTORSPORT IN THE UAE. WE HAVE THE TALENT AND CAPABILITIES BUT WE JUST HAVE TO PUT IT TOGETHER AND SPEND SOME TIME AND FOCUS ON THEIR IMPROVEMENT.” KHALED AL QUBAISI

“ I DO RESISTANCE TRAINING AND CROSSFIT, SO IT’S A NICE MIX BETWEEN CARDIO AND STRENGTH EXERCISES. THE WORKOUTS ARE REALLY SERIOUS BECAUSE I KNOW HOW FIT YOU HAVE TO BE TO RACE IN THE 24 HRS.” KHALED AL QUBAISI

most dedicated pastimes. The UAE’s racing role model is now giving back to the sport and trying to fulfill his ambitions away from the track. He is the managing director of Abu Dhabi Racing and enjoys overseeing the development of young drivers.

“One of my passions is trying to get kids into motorsport through the Daman Speed Academy,” he says. “I’ve recently been in France with the Le Mans Speed Academy team. We have a summer camp here in Europe where we train the kids and get them to do a championship race here and get ready for the season back home.

“We want the children to have a passion for motorsport. Once they have that, they will then put in the time, commitment and focus to develop as drivers. Once we see the basics from the youngsters, we then try to complete and compliment their skills with our coaching.

Al Qubaisi’s teammates have frequently hailed from outside the Middle East in his career. A testament to the development of racing would be a full Emirati team racing in an endurance race that has a legacy like Le Mans.

Although this is a huge ask, Al Qubaisi is confident it will occur one day – just maybe not the way some people are predicting:

24HR Emirati Team “I believe there could be an Emirati Le Mans team in the future. People are already contemplating a full Emirati team which consists of me and my two daughters!” he laughs. “Maybe in four years time, I don’t know. Once we see the results and get the support, there’s a chance. However, motorsport is a tough and expensive sport. Without major support from big sponsors, it’s very difficult to penetrate.”

Aside from talent and mental strength, physical fitness plays an integral role in the sport especially when preparing for a mammoth race like Le Mans, where each driver races for eight hours altogether.

“I start training seriously two months before the 24Hr race,” says Qubaisi. “At this point I increase the intensity from three times a week to five times a week.

The workouts will be around two hours long and sometimes I’ll train twice per day. I have a fitness instructor with me because it helps me push even harder.

I do resistance training and CrossFit so it’s a nice mix between cardio and strength exercises. The workouts are really serious because I know how fit you have to be to race in the 24 Hrs.” The FIA World Endurance Championship represents a more relaxed challenge for Qubaisi in

comparison. The races are considerably shorter but are on testing tracks like his recent race on the infamous Nürburgring, Germany.

“For the WEC, I still need to be fit but it’s not quite as serious as Le Mans,” he says. “A six-hour race for us feels like a sprint race. We each race two hours each, one hour at a time, and we are pushing 100%. In 24 Hour races, we are pushing it 95% max because you want to make sure the car lasts until the end of the race.”

After coming agonisingly close to Le Mans success last year, there is one primary future goal that the UAE driver hopes to achieve….and it’s not difficult to guess: “I would like to achieve a major championship or a world championship,” he says. “My target is to win one of these in the next two or three years. I also want to prepare and mould a professional young UAE driver. With the Grand Prix being in Abu Dhabi, there’s much more focus and ambition to have a UAE driver competing in the top level of motorsport in the future.”

With Al Qubaisi’s intent and talent, the future of motorsport in the Middle East lies with the local racers and not the facilities – something that the region should be proud of.

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CRICKET SFME FEATURE

OLD RIVALS SET FOR

UAE SHOWDOWN C

RICKET fans in the Middle East are in for a treat this winter. The International Cricket Council has revealed England will play Pakistan in a series of Tests, One Day Internationals and T20 matches.

Both teams will train at the ICC Academy, based at Dubai Sports City before going head-to-head across three emirates – Abu Dhabi, Dubai and Sharjah – in each format of the sport.

Pakistan have been using the UAE for a ‘home’ matches for six years, following an attack on the Sri Lankan team bus, so are familiar to the surroundings.

England’s last tour to the region

three years ago was an captivating series that saw Pakistan whitewash their opposition in all three Tests but England were triumphant in the ODIs and T20S and they come into the series on a wave of confidence following their Ashes win over the Aussies in the summer.

There’s been history between these two sides. Pakistan lifted the 1992 ICC Cricket World Cup trophy after beating England in the final and the fixture has had its fair share of controversy over the years with various match fixing and ball tampering scandals adding to the combustible nature of the match up.

England v Pakistan

Fixtures: October 13-17: October 22-26: November 1-5: November 11: November 13: November 17: November 20: November 26: November 27: November 30:

First Test, Zayed Cricket Stadium, Abu Dhabi Second Test, Dubai Cricket Stadium Third Test, Sharjah Cricket Club First One Day International (ODI) Day/Night (D/N), Zayed Cricket Stadium, Abu Dhabi Second ODI D/N, Zayed Cricket Stadium, Abu Dhabi Third ODI D/N, Sharjah Cricket Club Fourth ODI D/N, Dubai Cricket Stadium First T20, Dubai Cricket Stadium Second T20, Dubai Cricket Stadium Third T20, Sharjah Cricket Club

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CRICKET SFME FEATURE

Venues

Sharjah Cricket Club Dubai Cricket Stadium Formerly known as the Dubai Sports City Cricket Stadium, this state of the art facility was built in 2009 and can hold 25,000 spectators. One of the intriguing facts about the stadium involves the unique lighting system. The floodlights are dubbed ‘The Ring of Fire’ because unlike traditional stadiums, there are a total of 350 floodlights attached around the circumference of the round roof, minimising the shadows of objects in the ground.

Established in 1982, the Sharjah Cricket Stadium was previously the home ground for Afghanistan’s cricket side. When first built, it had a capacity of 16,000 but that rose to 27,000 in 2002. Between April 2003 and February 2010 they hosted no international matches however this all changed with Associates beginning to play games there and Pakistan requiring an offshore venue because of security problems in their country. Although it’s not as glamourous as the other UAE venues hosting the series, the stadium comes alive once the action starts.

Zayed Cricket Stadium – Abu Dhabi Named after Sheikh Zayed, this stunning stadium is an ideal venue for sports, concerts and corporate events. It has a capacity of 20,000 and is located in the heart of the capital. It opened just over 10 years ago in 2004 and staged its initial first-class match when Scotland faced Kenya in the Intercontinental Cup that year.

Flashback: England vs Pakistan History THE last time these two met Pakistan beat England by four wickets in an ODI warm-up game prior to the ICC Cricket World Cup in Sydney. The Men in Green were knocked out in the quarter-finals to eventual champions Australia. Meanwhile, England had a torrid tournament as they failed to make it past the group stage.

1992: ICC World Cup – Final – Melbourne Pakistan won by 22 runs. Inzamam-ul-Haq and Wasim Akram were the heroes for the PAKs who lifted their first World Cup after scoring an unbeaten 249 runs against England.

England v Pakistan (2006)–England England overcame the visitors in 2006 – a Test that was remembered for all the wrong reasons. In the final Test at the Oval, Pakistan refused to play because the umpire awarded five runs to England for ball tampering. This meant the final Test was abandoned so it turned out to be an infamous encounter.

Pakistan v England (2012) – UAE Pakistan annihilated England last time these two met in the UAE. Saeed Ajmal was the stand out player in that series. The controversial bowler scored an outstanding 10-wicket haul in the opening Test.

Pakistan celebrating victory over England in 2012.

Previous big cricket encounters in the UAE: ODI: Pakistan v Australia – April 2009 ODI: Pakistan v South Africa – November 2010 ODI: Ireland v Scotland – January 2015 ODI: Afghanistan v Ireland – January 2015 Test: Pakistan v Sri Lanka – October 2011 T20I: Pakistan v Australia – October 2014 2014 Indian Premier League

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Pakistan fans in full force.

Kevin Pietersen was in the squad the last time England visited the UAE.

The fabulous ICC Cricket Academy at Dubai Sports City.

SFME speaks exclusively to Sam Charnley, who is the ICC Academy Warriors Leader in Dubai, about the upcoming series. The English coach feels it will ignite the cricket scene in the Middle East.

SFME: How big is it for the ICC Academy having England and Pakistan using your facilities?

SC: It’s fantastic. The fact that international teams have chosen to base themselves at the ICC Academy’s during the series is a great achievement. It’s also amazing for our Junior Warriors, who train weekly at the Academy, to watch superstars train on a daily basis.

SFME: How will it affect the cricket scene in the UAE? SC: It will bring the cricket fans to life across the region.

Especially in the shorter formats of the game, I would expect to see big crowds and a great atmosphere. Big series usually add a lot of interest in the public eye and often encourage the youngsters to come and give the sport a go.

Sam Charnley heads up the ICC Academy Warriors youth set up in dubai.

Joe Root

Younis Khan

SFME: Do you think having a series of this magnitude in the Middle East will encourage other countries/teams to come out here?

SC: Yes of course. While big name teams like England and Pakistan are in the UAE, it certainly brings its facilities and cricketing presence into the spotlight. With Pakistan’s home fixtures being here at the moment, I’m sure we will see more international teams in the future along with some of the English counties coming to train at the ICC Academy around April next year.

SFME: Which players will get the most attention from the fans?

SC: Joe Root, Misbah-ul-Haq and Younis Khan.

SFME: What are your predictions for the Tests?

SC: England 2-1 Pakistan

Misbah-ul-Haq

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62 clubs in 48 locations across the Middle East

FOOTBALL SFME FEATURE

THE WORLD AT HIS FEET

first pair of football boots always holds a special place in your heart and that doesn’t change whether you’re an amateur player, referee or a UEFA Champions League winner. Just ask Pepe.

The Real Madrid defender suffered a penurious upbringing. Although he was blessed with talent, speed and brute strength; his family struggled to save up enough money to buy him some boots to play in.

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“AT REAL MADRID WE PLAY AT SUCH A HIGH LEVEL THAT IT IS SIMPLY EXPECTED TO BE IN YOUR BEST FORM AT ALL TIMES.”– PEPE 32

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“When I was about 12 years old, I started playing for a better team,” says Pepe. “All the boys there came from wealthier families than mine and wore proper leather football boots.

At the time I was wearing boots by local brands, which were made from old car tires!”

All that changed when the Brazilian Portuguese powerhouse was bought his first pair of Umbro Specialis – it was love at first kick and the boots were to remain his trusted companions as he set out on his majestic career.

Umbro had a huge appeal to the youngster after they sponsored his native 1994 World Cup winning Brazil side that featured marquee names like Romario and Dunga.

“At the time the Brazilian national team was really strong and they were sponsored

by Umbro – some of the players also wore their boots, the Specialis, so it was very clear to me that I wanted a pair of Umbro boots as the best players in the country, well the world, wore them,” he says. “So, I begged my father to buy me those… and to cut a long story short – he did. Because we weren’t rich, my father had to pay for the boots in installments and it took him 15 months to pay for them! My mother and sisters also had to make sacrifices, so we could afford to pay for my first pair of Umbro Specialis.”

Football is a way of life in Brazil so it’s unsurprising that Pepe was overjoyed when given the same boots that many of his heroes were wearing.

“Everyone plays football in Brazil; the game is constantly on and fortunately Brazil has always had great teams in the biggest competitions, which influences youngsters a lot,” he says.

“The game is all around you in Brazil. Every single kid plays in the streets – initially for fun and because we love it so much. We play it a lot and get better and better at it. One cannot escape the love for the sport in Brazil.”

Pepe’s dedication to the beautiful game was rewarded when he was 18 when Portuguese side Martimo signed him. Then after three impressive seasons, he earned a high-profile move to top division giants Porto, where he won two Portuguese league titles. Portugal felt like more than just a country to play football in for the Umbrosponsored player. It felt like home, which is why he pledged his allegiance to their national side rather than Brazil.

“I moved to Portugal when I was still young and was very well received there. I moved from Brazil to the island of Madeira and made many friends there,” he says. “I spent some important years of my football career

Winning ‘La Decima’ was the proudest moment of Pepe’s career so far.

xxasffsasfasafs

in Portugal. I was so well accepted and that made me feel like one of them. One day l let Portugal know I would be available to represent them and was extremely lucky (and of course honoured) that they heard me and accepted me on their national team.”

Pepe has gone on to play in two FIFA World Cups for his adopted country and he also featured heavily in Euro 2012 when Portugal made it all the way to the semi-finals, before being knocked out by eventual winners, Spain, on penalties.

Aside from his national success, Pepe had become one of the toughest and most talented defenders in Europe for Spanish giants Real Madrid. The 6ft 2in rock was signed by Los Blancos in 2007 for €30 million and is still plying his trade there now. He has achieved nine pieces of silverware for the Galaticos, as well as an array of personal honours.

In 2013/14, Real Madrid won the most prestigious title in the world – the UEFA Championship League. It was the 10th time the club had won the tournament – the highly coveted ‘La Decima’ as the Spaniards called it. It was an achievement that Pepe regards as the most important in his career so far.

“There have been a few proud moments in my football career but I would say that winning La Decima for Real Madrid after the club had been chasing it for a few years is one of my proudest professional achievements,” he says.

It’s startling to think that a boy who couldn’t afford leather football boots would one day be playing alongside the likes of Cristiano Ronaldo and Gareth Bale.

However staying at the very top of the game for so long isn’t something that comes easily for Pepe, who has to maintain a strict diet and be disciplined with his training.

“At Real Madrid we play at such a high level that it is simply expected to be in your best form at all

times,” he says. “We have a great training schedule with the club and they also help us to maintain a really good diet. In addition to that I look after myself well – with growing experience I understand my body better – how far it can be pushed and what its limits are.

Nevertheless the 32 year old indulges in his favourite types of cuisine from time to time.

“We know what we can and cannot eat as professional athletes and I follow a very balanced diet,” he says. “As a Brazilian, I like to have white rice with most of my meals, but I also like the Portuguese and Spanish cuisine. The secret is to be sensible with what you eat and understand your body.”

Pepe feels he owes much of his career to his beloved Umbro, the brand that made his dreams come true. Although he left them in October 2012 to join Nike, he has recently reignited his relationship with the company that played such a crucial role in his route to the top.

“My love for Umbro and the boots (made me switch back),” he says. “Umbro were the first pair of quality boots I had and my family had to make many sacrifices to be able to afford them. Umbro and the Speciali really represent my childhood, my family and the difficulties we faced, when I was growing up.”

The release of the classic and retro looking Speciali Eternal’s, which are a redesign of Pepe’s favourite boots pays testament to his incredible story. He believes the boots were destined to be his sporting weapons.

“I have always loved wearing the Speciali because of its comfort and fit,” he says. “And as you know I have a very deep connection with the original boot.

The Speciali Eternal is really as close as you can get to that iconic first Speciali. It’s a classic leather boot that fits so well as if it were made for me.”

Some would say it’s been a match made in heaven.

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Trainer

5 RULES TO PREVENT INJURY IN THE GYM

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WHY YOU SHOULD NEVER EVER MISS LEG DAY

4 SUPERSETS TO BUILD YOUR UPPER BODY

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RETURN OF THE TURKISH GET-UP (TGU)

5 WAYS TO BULK UP YOUR BICEPS

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HOW TO STAY FIT WHILE YOU TRAVEL

PERFECT YOUR OVERHEAD SQUAT

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ALL YOU NEED TO KNOW ABOUT ANKORR

MASTER THE CLEAN AND JERK IN 4 EASY STEPS

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GOOD FAT V BAD FAT

BREAST FEEDING REAPS REWARDS

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By MILOS RANKOVIC Personal Trainer at Fitness First Burjuman

5 RULES TO

PREVENT

INJURY IN THE GYM

W

hatever your fitness goals are, getting injured surely isn’t one of them. According to a study from the University of Arkansas, there has been a 35 percent increase in gym injuries in recent years.

It has been estimated that a staggering 459,978 people were injured while exercising or using exercise equipment last year.

Getting injured will keep you away from the gym which can lead to a number of issues. Not only will you put on weight, your fitness will decline and you’ll lose your motivation for exercising.

Avoiding injuries in the gym should be a major concern when exercising and going to the gym.

FIVE TIPS ON HOW TO PREVENT INJURIES IN THE GYM 1. PROGRESS GRADUALLY One of the key things to do in the gym to prevent any possible injury is to find out your current level of fitness and to slowly progress from there. Don’t overdo your workouts or progression.

You shouldn’t be increasing the weight by more than 10% every week.

If you exceed the 10 percent increase, the capacity of your tissues struggle to adapt and injury can occur in both your muscles and your joints.

Following a structured plan that increases your activity incrementally and safely can help you stay healthy and pain free.

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There are generally two type of injuries – trauma and overuse.

Traumatic injuries come from a specific event that damages your body. Tripping on a curb, getting punched, and crashing a bike are all traumatic injuries. You can point to the cause with absolute certainty, and in the reality there is a very little you can do to prevent them.

Overuse injuries are described as tissue damage that results from repetitive demand over the course of time.

For example, lower-body training tends to cause back trauma. Most back injuries are acute and are a result of a technical failure. Upper-body injuries are generally due to overuse and are related more to not training your full body properly.

TRAINER

2 WARM UP- ALWAYS! Preparing for the warm up is equally important as the workout itself.

A good warm up will make your workout more efficient and the risk for injury will be substantially reduced.

The heat you create during the warm up causes physical changes in connective tissues that make them more pliable.

Decreasing the muscle stiffness improves your range of motion and decreases the risk for muscle tissue to be teared apart.

Every good warm up should consist of activities that increases body temperature, improve range of motion in the working joints, and increase neuro-muscular coordination, preparing every body system for the main part of the workout.

GOOD EXAMPLE OF THE WARM UP CAN BE SOMETHING LIKE THIS: • Self myofascial release- foam rolling to decrease muscle density and increase joint range of motion.

• Mobility and movement preparation drills- Improve active range of motion in the working joints, increases whole body temperature and improve neuromuscular coordination.

SPECIFIC WARM UP: • Consists of the activies that are going be done in the main part of the workout.

For example if we are doing the bench press and the load we want to lift in the first work set is 100 kg, specific warm up would consist of 3-4 sets, where the load would gradually increase during the sets.

1 set-bar (20 kg) x 20 repetitions 2 set-60 kg x 8-10 reps 3 set 80 kg x 3-5 reps 4 set 90 kg-2-3 reps 5- working set, 100 kg x X amount of reps

3. LEARN THE TECHNIQUE Many overuse injuries are attributed to doing repetitive actions with poor technique.

This can cause excessive pressure to be applied to particular joints or muscles which can contribute to an injury.

Progressing too fast will sooner or later lead to some injury.

HERE ARE THE MOST COMMON TECHNICAL MISTAKES THAT PEOPLE DO WHILE WORKING OUT. Flexing the lower back or knee caving during a squat, low back flexion during deadlifts, improper landing technique during jumps are just a few of examples how the things can go wrong.

If you are new to the gym or if you have exercised for some time but still struggle with technique, devote some time to learn the basic movements with your bodyweight before you add any weights.

When you learn how to perform exercises properly you are not just going to reduce the injury risk, you are also going to increase the efficiency, progressing much faster in your workouts.

4.TRAIN ALL MUSCLE GROUPS EQUALLY Often injuries arise because of something we are forgetting to do.

Iconic strength coach Mike Boyle in his book advances in functional training for sports says: “Upper-body injuries for example relate more to the exercises we’re not using than to the ones we are. Lack of pulling strength is probably the reason so many lifters have rotator cuff problems” What happens if you neglected some muscle groups over longer period of time?

You create muscle imbalances.

Lot of exercises for the chest and not enough for the back- you get a shoulder injury.

Only quads and no hamstrings - you can get knee problems.

You got the picture?

If you are beginner in the gym try to incorporate exercises for every body movement with equal emphasis.

Attempt to do an equal amount of push, pull, knee and hip dominant exercises and also something for your core.

For you who already exercise regularly, my advice is to track your workouts for a week and to see how many sets you are doing for every movement in your workout.

You should have a fairly equal ratio between your antagonist - pushing and pulling, and between your hip and knee dominant exercises.

If you find that you have too many sets for one and too little for the other movement, spend some time doing the opposite until the strength of your opposing muscles are more balanced.

5. HAVE ENOUGH RECOVERY The last but not least important thing for you to remember is to recovery fully before your next workout starts.

In the recovery your body repairs and rebuilds new muscle tissue that makes it bigger and stronger. This is assuming that you have provided the necessary amount of nutrients for that to happen.

If you don’t provide the correct time for recovery, at some point you will exceed the muscle tissue capacity and will increase your risk of injury.

If you don’t give yourself enough time to rest and recuperate, you are also risking to get in some stage of the overtraining.

When that happens, your coordination and technique will start to break down giving the likeliness of possible injury to rise.

IF YOU ARE BEGINNER: • Three full body strength training workouts per week with 48h of rest between them, combined with two cardio activities will be more than enough to increase your fitness level and change your physique.

You won’t overtrain from this much either.

IF YOU ARE MORE EXPERIENCED: • I don’t see too much benefit from more than five training days per week with two days rest in between.

TO SUMMARISE: • WHATEVER YOU DO IN THE GYM, YOUR NUMBER ONE GOAL SHOULD BE NOT TO GET INJURED WHILE EXERCISING. • THERE HAS BEEN A 35% INCREASE IN GYM INJURIES IN RECENT YEARS, SO IT CAN HAPPEN TO YOU TOO. • THERE ARE TWO TYPES OF INJURIES, OVERUSE AND TRAUMA. • THE BEST WAY TO PREVENT INJURY IS TO PROGRESS GRADUALLY, LEARN THE TECHNIQUE, WARM UP. • TRAIN EVERY MUSCLE GROUP EQUALLY AND TO HAVE ENOUGH RECOVERY BETWEEN YOUR WORKOUTS. SFME

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By BAHIJ KHOUZAMI Personal Trainer, Fitness First Beach Park Plaza, Dubai

WHY YOU SHOULD NEVER EVER MISS LEG DAY

U

sually we see people doing biceps curls before going out on a Friday night thinking that they will get bigger arms by doing so.

What if I told you that working out your legs through squats and deadlifts will be better in the long run for building big arms than bicep curl themselves?

Doing squats doesn’t just work your legs. It puts your entire body under stress, working the lower back, shoulders and even the core. Studies have also shown that heavy squats promote the release of testosterone and growth hormones. This is one of the many reasons why squats are considered to be one of the most vital exercises to gain muscle.

So it’s safe to say that doing some heavy squats will help the rest of your gym routine as you will have a greater abundance of natural testosterone.

You should always change your routine to keep

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your body in shock. Doing high volume training will help you with muscle endurance and put more stress on the muscles, which in turn will help you lift more heavy weights with proper form and the right range of motion.

Another reason to work out your legs is to have a proportionate and well balanced body.

You don’t want to have ‘chicken legs’ while having the upper body of the Hulk, so remember to always train your legs with squats, deadlifts, leg extensions, leg presses and lunges.

The most important thing before a hard leg workout is your diet. Always make sure to have extra calories before leg session because it will be a very tiring workout and your body will need these extra calories.

I recommend working your legs twice per week, but only after you recover from the soreness in your legs from the first workout.

TRAINER

HERE IS WHAT A HIGH VOLUME LEG WORKOUT LOOKS LIKE. TRY IT OUT AND SEE THE RESULTS YOURSELF! 1. Squats: 5 sets 1.

2.

3.

4.

5.

3. Leg press: 5 sets

1.

2.

3.

4.

5.

20 REPS 15 REPS 12 REPS 10 REPS 10 REPS

2. wide Squats: 5 sets

20 REPS 15 REPS 12 REPS 10 REPS DROP SET 50% LESS WEIGHT TILL FAILURE

5. Deadlift: 4 sets

1.

2.

3.

4.

5.

20 REPS 15 REPS 12 REPS 10 REPS 10 REPS

1.

2.

3.

4.

20 REPS 15 REPS 12 REPS 10 REPS

4. stiff deadlift: 4 sets

6. Lunges: 4 sets

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/ SFMEMagazine 1.

2.

3.

4.

20 REPS 15 REPS 12 REPS 10 REPS

12 TO 15 REPS EACH SET. I personally do calves on a separate day from leg day and I focus more on the calves by training them 2-3 times per week because they are a very stubborn muscle. We walk on them all day so we have to take special action to ensure their growth.

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FANTASTIC

FOUR

By TREVOR FLOWERS Fitness Manager, Fitness First Motor City

4 SUPERSETS TO BUILD YOUR UPPER BODY

1A Bench Press – Perform 15 Reps

Exercise

The Workout

F YOUR workouts have become stale, this system will surely shake things up and get you great results.

The workout consists of four upper-body supersets that have two exercises each. In each superset you will perform both exercises in a back-to-back fashion three times through.

You will perform opposing movement patterns in each set, allowing you to work the entire upper body. For example, if your first exercise is a pressing action, you will then pair that with a rowing action.

The beauty of this workout design is that each exercise has been specially put together allowing you to utilise the same work station. This means you don’t need to run back and forth between machines, holding up all the gym equipment and becoming very unpopular in the gym at the same time!

Remember, each set you will complete 15 reps and sure you pick a weight where the last three reps are a struggle to finish the set.

Ready? Let’s do it!

Sets Reps

1A Bench Press

3

15

1B Bent Over Barbell Row

3

15

2A Lat Pulldown 2B Seated Dumbbell Press

3

15

3

15

3A Incline Dumbbell Flyes 3B Incline Rear Delt Flyes

3

15

3

15

4A Cable Chest Flyes 4B Cable Lateral Raise

3

15

3

15

WARM UP, MOBILIZE YOUR JOINTS

Make sure you warm up the shoulders properly before you start.

It is highly recommended to perform joint mobilization exercises with light weights for the rotator cuff muscles (internal and external rotations).

WATCH THE VIDEO HERE Subscribe to our Youtube channel: youtube.com/SFMEMagazine

SUPERSET 1 1B Bent Over Barbell Row – Perform 15 Reps

? HOW TO PERFORM THIS Lay down on the bench keeping your feet flat to the ground.

Take a wider than shoulder width grip (Use the markers on the bar), and squeeze your shoulders blades together. Keep your wrists straight as you lower the bar down to the middle of your chest. Breath out As you press the bar back to the top of the movement.

? HOW TO PERFORM THIS Take a wide, overhand grip, approximately 1/2 times your shoulder width. Un-rack the bar and take a few steps back. Position your feet hip width apart with each side of the bench. Keeping your lower back straight, bend forward from the hips to about 45 degrees. Breath out and raise the bar inward towards your hips, whilst squeezing your shoulder blades together. Lower the bar back to its starting position.

Muscles Targeted: Chest, Triceps, Deltoids

Muscles Targeted: Back, Biceps

TIP!

Keep the thumbs wrapped over the bar (Not under), to avoid any forearm activation.

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TRAINER ?

HOW TO PERFORM THIS

SUPERSET 2 2B Seated Dumbbell Press – Perform 15 Reps

2A Lat Pulldown - Perform 15 Reps

? HOW TO PERFORM THIS Pick up the dumbbells and sit on the Lat pulldown in a reverse manner. Secure your lower back against the machine pads, and lift both dumbbells above your head.

Slowly lower the dumbbells together until they are in line with your ears, keeping a right angle at your elbows. Breath out and press the dumbbells back to the starting position in an arc-like movement.

? HOW TO PERFORM THIS Take a wide overhand grip and secure your legs under the machine pads.

Lean back slightly and elevate your chest high. Contract your lats and pull the bar down to your upper chest. Pause for a brief second while squeezing your shoulder blades together. Breath out and raise the bar back to the start position under control (Do not swing).

TIP!

Muscles Targeted: Back, Biceps, Deltoids

Get more out of your lats when initiating this movement by depressing the shoulders back and down before you even pull the bar.

Muscles Targeted: Deltoids

SUPERSET 3 3B Incline Rear Delt Flyes – Perform 15 Reps

3A Incline Dumbbell Flyes – Perform 15 Reps ? HOW TO PERFORM THIS Lay down on an incline bench holding the dumbbells above your shoulders. Keep your arms straight with a slight flexion at the elbow.

Lower until you feel the stretch across your chest, then exhale and contract the chest muscles to bring the weights back to the start position.

? HOW TO PERFORM THIS Turn over and lay down in a prone position, holding the dumbbells in front of you. Secure your feet into the base of the bench, or take a wide stance on the ground. Keep your arms straight with a slight flexion at the elbow as you lift the weights in a lateral manner to your shoulder height. Pause for a brief second as you squeeze your shoulder blades together, before lowering the weights back down towards the ground.

Muscles Targeted: Chest,Chest, Anterior Deltoids

Muscles Targeted: Posterior Deltoids

TIP!

As you lower the dumbbells, turn your palms out slightly to ease the load on your shoulders.

4A Cable Chest Flyes – Perform 15 Reps

SUPERSET 4 4B Cable Lateral Raise – Perform 15 Reps

? HOW TO PERFORM THIS Take the cables in each hand with a split stance, leaning forward over the front knee. Elevate your chest and keep your head up. Keep your arms straight with a slight flexion at the elbow. Bring the handles together for a brief second as you contract your chest, then slowly return to the start position.

Muscles Targeted: Chest , Deltoids

? HOW TO PERFORM THIS From the low pulley position, hold the left handle in your right hand, and the right handle in your left hand. Stand in the centre of each pulley with your knees flexed and your chest up. Raise your hands to shoulder height with a smooth controlled movement. Avoid jerking and recruiting other muscles to raise the handles. Lower to the start position under control.

Muscles Targeted: Deltoids

TIP!

Focus on closing the distance between your elbows for a better squeeze of the chest muscles.

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By KEVIN CĂTĂLIN ABABEI Platinum Trainer Fitness First, Vision Tower, Business Bay

5 WAYS TO BULK UP YOUR BICEPS There’s nothing quite like the feeling of flexing a bulging set of biceps so I’m going to tell you how you can get them.

Here are five exercises from one of my favourite routines for building bigger, bulkier and more beautiful biceps!

WATCH THE VIDEO HERE Subscribe to our Youtube channel: www.youtube.com/SFMEMagazine

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TRAINER

STRAIGHT BAR BICEPS CURL Take a shoulder-wide grip with your palms facing up and your elbows on the sides. On the way up, try not to lean back and then lower until your arms are fully extended.

PREACHER CURL WITH E-Z BAR This exercise will isolate the biceps better. I use a closed grip to place extra stress on the long head of the biceps (the outer biceps) .

SEATED INCLINE DUMBELL CURL This is one of the few ways to maximize the stretch to the outer biceps. When you flex your biceps, this is the muscle form that peaks – 4 sets, 8 reps.

STANDING BICEPS CURLS WITH A E-Z BAR For this exercise you should use a wider grip in order to hit the inner biceps. The movement is the same as the Straight Bar Biceps Curl.

FRONT FOOT EXTENDED SPLIT SQUAT Standing or sitting Dumbell Biceps Curl – this exercise is done with a static hold on the nonworking arm at 90 degrees. The working arm will perform 10 reps after which you will repeat with the same on the other side.

ALL THE EXERCISES SHOULD BE DONE IN 4 SETS OF 10 TO 12 REPS .

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TRAINER

HOW TO STAY FIT WHILE YOU TRAVEL

By BIJAL GALA Senior Fitness Manager, Safeer Mall Fitness First

DIPS – 20 reps

Often when I ask members if they worked out while they travelled, they reply with a resounding “no” and give me the excuse that their meetings were too long and their travelling schedule was hectic.

Be it a business trip or a family vacation, it shouldn’t be an excuse for you to break your fitness routine so here are a few tips on how to workout without equipment while you travel. I’ve also included a simple full-body workout that you can do in your hotel room to ensure you don’t put on too much weight by the end of your trip!

Nutrition, nutrition, nutrition!

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Eat healthy! Go to a nearby grocery and keep healthy snack like nuts, protein bars and fresh fruits ready.

Stay hydrated by drinking lots of water.

Grilled or steamed chicken breast, lean turkey and fish are great choices when you dine.

Avoid buffets because you know it’s hard to control yourself when there’s so much on offer!

jump SQUATS 15 reps

AIR SQUATS 15 reps

BURPEES – 20 reps

LEG LUNGES 20 reps 46

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WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

PUSHUPS – 15 reps

ELBOW TO ARM LIFT – 15 reps

T-PLANK – 15 reps

Remember!

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You can also carry exercise equipment with you when you travel. Small lightweight equipment like TRX, resistance tubes and skipping ropes can fit easily in your suitcase.

TRAINER

By DEAN KETZNER XFit Head Coach Fitness First Knowledge Village

T

hey say that overhead squats are one of the best if not the best core exercises out there.

It’s a unique kind of exercise because you need to have weight over your head and at the same time you’re activating your core throughout the whole movement.

HERE ARE A COUPLE OF THINGS YOU HAVE TO KEEP IN MIND: • Have your feet shoulder-width apart • Make sure you have the weight centred on the top of your body • Have your armpits facing forward – this is called an ‘active shoulder position’

HOW TO DO IT: 1. Get the weight into a back-grab position with your hands into a nice wide position on the bar.

2. With your feet shoulder width apart, you’re going to dip and drive.

3. Now, with the weight above your body and your armpits facing forwards, you’re going to squat down and engage your core. Remember to open those hips up.

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/ SFMEMagazine

4. Hold it for a second and then drive back up. Drop the weight and you’re done!

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TRAINER

ALL YOU NEED TO KNOW ABOUT ANKORR

By CHARLOTTE STEBBING Area Fitness Manager Fitness First Abu Dhabi

A

nkorr training is still fairly new in the world of fitness.

Ankorr is a functional fitness tool designed to help you work under load in multiple directions with the use of a light harness attached to a band of resistance.

Exercising with fluid resistance under a load challenges the body in many ways. It will improve strength and cardiovascular endurance as well as mobility. It is an awesome tool for sportsspecific training as well as general health and fitness goals.

Ankorr is a great alternative to traditional exercises and really gets you working hard in a short space of time. It is fun, different and gets results fast.

There are many different Ankorr exercises to try. Here are three to get you started.

Forward Bear Crawl This will work our Legs and Glutes

1. Start on all fours low to the ground 2. Keep the head upright and the back straight 3. Using opposites, reach one arm forward and bring the opposite leg forwards 4. Crawl forwards until you reach your cone or marker WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

Kicksits

This is a great exercise for hip mobility and keeping the work rate high.

1. Start on all fours low to the ground 2. Without moving your hands, sweep one leg in between the hand and the foot to a sitting position 3. Reverse by getting back up to start position and sweep the other leg through the opposite side.

Reverse Bear Crawl

Spin 180 and follow the same teaching points above, working in reverse towards the cone to work our shoulders and arms

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Drill 1

ONCE YOU HAVE MASTERED THE TECHNIQUE OF THESE THREE EXERCISES, GIVE THESE DRILLS A TRY!

BEGINNERS Forward Bear Crawls x 6 Kicksits x 10 Reverse Bear Crawls x 6

Drill 2 INTERMEDIATE Drill 3 Forward Bear Crawls x 12 Kicksits x 20 Reverse Bear Crawls x 8

ADVANCED Forward Bear Crawls x 16 Kicksits x 40 Reverse Bear Crawls x 12

THE GREAT NEWS IS YOU CAN TRY OUT THESE EXERCISES WITHOUT THE ANKORR HARNESS AND IT WOULD STILL BE A GREAT WORKOUT. THE ANKORR HARNESS WILL ADD MORE RESISTANCE TO MAKE THE WORKOUT MORE CHALLENGING AND IS STRONGLY RECOMMENDED TO GET THE MAXIMUM EFFORT FROM YOUR WORKOUT.

Drill 3

BENCHMARK TEST 3 minutes Continuous Forward Bear Crawls – maximum repetitions in 1 minute Kicksits – maximum repetitions in 1 minute Reverse Bear Crawls –maximum repetitions in 1 minute

TRAINER

4 EASY STEPS

By LOUISE SHIELDS

MASTER THE CLEAN AND JERK

Fitness Manager, Fitness First Dalma Mall, Abu Dhabi

T

he clean and jerk is an Olympic lift that is performed mainly by weight lifters and CrossFit athletes.

It is a challenging movement and works almost every muscle in the body.

To perform the clean and jerk correctly, you will require power, speed and strength especially when adding a substantial amount of weight. Your coordination, balance and accuracy may also improve through regular practice of the clean and jerk.

As this is a complex movement, I would highly recommend training in the following movements first: • The deadlift • The clean • The squat • The push jerk Once you have mastered these and you feel comfortable with them, then move on to the ‘clean and jerk’.

WATCH THE VIDEO HERE Subscribe to our Youtube channel: Youtube.com/SFMEMagazine

THE MOVEMENT The CLEAN, the athlete moves the barbell from the floor to a racked position.

The JERK, the athlete raises the barbell to an overhead position with the arms locked out.

TE AC H I NG P OI NT S Start with your feet hip width apart and directly under the bar. Get into a deadlift position, keeping your back straight and hips higher than your knees.

Pushing through your heels, lift with your legs and glutes while keeping the bar in close to your shins. Push your knees back as the bar reaches your mid thigh. Extend through your ankles with your knees and hips driving the bar upwards.

Keeping the elbows out shrug the bar upwards towards the chest, drop under the bar and receive it in front rack position, return to standing position.

With your hands slightly more than shoulder width apart, dip your knees but keep your back straight, give a big drive through your legs and extend the bar fully overhead get your head through the bar. Catch the bar in a bent knee position with your arms locked out overhead. Fully extend the legs to complete the movement.

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Breast-Feeding reaps benefits for both mother and child Raising and nurturing a happy, healthy child can be a huge challenge. Choices will have to be made constantly and providing the correct nutrition for your child could be the biggest decision you make.

For your infant to have the ideal nourishments, the Academy of Nutrition and Dietetics recommends exclusive breast-feeding for the first six months to provide optimal nutrition and health protection. Then from six months until at least a year, you can breast-feed as well as give them complementary foods.

There are some amazing benefits from breast-feeding that don’t just involve nutrition. It decreases your baby’s risk of ear infections, respiratory illnesses and sudden infant death. It also helps the mother lose weight after delivery and it reduces the risk of breast and ovarian cancers.

While breast-feeding is the most natural way to feed a baby, new mums need information and support to be successful. Here are some tips for breast-feeding success.

You might need to eat a little more – about an additional 400 to 500 calories per day – to keep up your energy. You can add a small meal to your daily eating pattern, such as nuts or fruits.

Focus on making healthy choices to help fuel your milk production. Opt for protein-rich foods, such as lean meat, eggs, dairy, beans, lentils and seafood low in mercury.

Eating a variety of different foods while breast-feeding will change the flavor of your breast milk. This will expose your baby to different tastes, which might help him or her more easily accept solid foods down the road.

Aim for slow and steady weight loss, some new mum’s find the weight just seems to fall off, while others don’t lose much. It all depends on your body, your food choices, your activity level, and your metabolism.

Limit yourself to no more than one or two cups of caffeinated drinks a day.

Caffeine in your breast milk might agitate your baby or interfere with your baby’s sleep.

Choose foods rich in iron, protein and calcium. Good sources of iron include lentils, enriched cereals, wholegrain products, peas, dark leafy green vegetables and dried fruit.

By BANIN SHAHINE Nutrition Fitness Manager, Fitness First Middle East

Drink frequently, preferably before you feel thirsty, and drink more if your urine appears dark yellow. Have a glass of water nearby when you breastfeed your baby and make sure you are drinking at least three liters per day.

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LIFE IN

STYLE

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shredded southpaw workout Jake Gyllenhaal reveals his intense workout for latest role.

reebok STUDIO LIFE Reebok’s winter yoga range has been unleashed in the Middle East.

54 Footy shirt wars How the Premier League’s big brands are battling off the pitch this season.

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speedo ups goggle game Speedo unveil goggles that are set to take the market by storm.

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local scene We visit the Nezesaussi Grill and Stage 2 in Downtown Dubai.

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yoga

STUDIO LIFE

R

eebok Yoga and Tara Stiles have teamed up again to launch a new line of women’s clothing that will not only be ideal for yoga, but also stylish off the mat.

Bold, vibrant colours make the apparel stand out and make females feel comfortable, but stylish in the studio and beyond.

Reebok Les Mills Master Trainer Linda Chambers-Cochrane is excited about the release of the winter range which will suit all yoga fanatics’ needs in the Middle East. “The winter range is comprised of very comfortable, functional and fashionable pieces,” said the respected yoga instructor (pictured above leading a yoga class in Dubai).

“From leggings to sweaters there is something that suits all yoga practices before, during and even after. Super comfy tights with great colours and patterns which seem to be a market trend, to great slouchy cover ups that you would choose to wear on your day off too probably. It’s definitely a collection you can live in as well as workout in.”

Reebok Studio apparel has become one of the leading clothing lines for workouts and Chambers-Cochrane believes the brand will keep on evolving and growing in the fitness world. “Whether I’m teaching a class, with clients or in a coffee shop I always get asked where my outfits are from and when the response is Reebok, it’s almost a surprise and a big relief, as they know it’s a product readily available and affordable to everyone, yet still it punches its weight with the many other yoga brands out there.

“Each collection has outdone the next and I’m sure that will continue.”

REEBOK STUDIO APPAREL IS AVAILABLE IN ALL REEBOK STORES ACROSS GCC.

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TARA STILES HAS REVOLUTIONISED YOGA AND IS NOW HELPING REEBOK DO THE SAME WITH YOGA APPAREL.

swimming

SPEEDO UPS ITS GOGGLE COMFORT GAME

G

ood news for lovers of the Speedo Biofuse Goggle – the boffins in the company’s research and development department have been beavering away and have come up with a new version of the leading goggle on the market which is more comfortable than ever.

The Speedo Futura Biofuse Goggle is Speedo’s best-selling goggle to date, with 8 million pairs sold globally. But slight tweaks to the existing design make the goggles even more functional for swimmers. The entire Biofuse range has been updated with a new smoother seal with soft gel-like material, these improved soft seals have been made deeper and softer, and therefore more gently hugs the contours of the face, adapting its shape to for ultimate comfort in the water.

The goggle’s frame looks and feels new as well. A bendable outer frame flexes around swimmers’ faces, giving athletes allowance to move through the water with ease. Likewise, the upgraded internal frame is now wrapped in a gel-like skin, helping the goggle to maintain its shape on an athlete’s face and provide cushioned comfort.

Elise Barrett, Speedo Brand Manager for the UAE and GCC, is excited about the new enhancements. “Any technological advance in the swimming equipment is welcomed by everyone in the swimming community, but goggle upgrades are of special importance due to how much a swimmer depends on his or her sight to enjoy the swim experience.

THE NEWEST RANGE OF SPEEDO BIOFUSE GOGGLES PROVIDES SWIMMERS OF ALL AGES WITH THE PROMISE OF A MORE COMFORTABLE SWIM: MODELS FOR MEN, WOMEN AND CHILDREN ARE AVAILABLE IN STORES ACROSS THE GCC NOW.

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FOOTBALL

SHIRT WARS

E

ngland’s Premier League is the richest football league in the world. And while the millionaire stars do battle on the field in the quest for top honours, the big brands compete off it in the increasingly lucrative world of merchandising – and in particular, the hotly contested realm of replica shirts. For the 2015/2016 season it would seem most of main players have gone for a more traditional look...

Manchester United

Arsenal

Adidas paid a world record £750 million in a 10-year deal to regain the rights to make Manchester United’s kits from big rivals Nike. When the home kit was released on August 1st it reportedly broke the club’s Megastore sales record by almost 50% with online orders also up almost four times on the previous record. So it would appear to be a decent investment by the German sportswear giant. We think they’ve done a pretty good job with this classic, clean v-neck design.

Puma began making Arsenal’s kits last year, having prised the London club away from Nike after 20 years in a fiveyear deal worth a reported £30 million per year. The bumper cash injection has played a large part in allowing the Gunners to compete with their rivals in the transfer market of late.

Again, their 2015/2016 season home shirt, with its traditional Arsenal colours of red and white and granddad collar, has more than a hint of nostalgia about it.

Manchester City

Everton

Manchester City signed a six-year deal worth £12 million with Nike back in April 2012 which now looks like a bargain for the American brand in comparison to the current market rate for a team now ensconced as one of the Premier League’s ‘Big Four’.

The club’s traditional sky blue dominates while a classic white polo collar follows this season’s trend for a more traditional look.

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Umbro are the longest-established brand in the football shirt manufacturing business, having been at it since long before the likes of Adidas, Nike or Puma even existed. The English brand started kitting out teams in 1923 and made its top level debut when Manchester City beat Portsmouth 2-1 in the 1934 FA Cup Final at Wembley. This season both Everton and West Ham are wearing Umbro designed kits with the Toffees sporting another ‘classically’ inspired, nononsense creation with the old-school v-neck collar.

62 clubs in 48 locations across the Middle East

FOOD

NEZESAUSSI GRILL TASTY SPORTING ACTION! T

HE Rugby World Cup kicks off on September 18th and only the lucky few will have tickets to watch the drama unfold live at stadiums across the UK. Most of us will have to make do with watching it on television and as sports-viewing venues go, Nezesaussi Grill in Downtown Dubai pretty much ticks all the boxes.

Mouth-watering food. Check. Multiple screens for your viewing convenience. Check. A huge choice of drinks at reasonable prices. Check. Friendly and knowledgeable staff. Check. Great atmosphere for a fun night out with friends. Check.

Nezesaussi is actually short for New Zealand, South Africa and Australia and those countries are where this place’s strongest influences come from in terms of decor, ambience and most importantly, food. If you’re a fan of barbecues – quite possibly the ideal food-accompaniment to sport watching – Nezesaussi Grill has you covered in a big way.

Boerewors sausages, huge burgers, beef short ribs, jumbo prawns and steaks....oh the steaks.

Undoubtedly the stars of the show, you can take your pick from a variety of choices – tenderloin, wagyu, striploin, spencer steak, porterhouse – or if you’re

feeling particularly hungry, the mammoth tomahawk!

If you’re after a protein fix, this is the place. There’s also a good range of other ‘pub classics’ such as nachos, pies, pasta, salads and seafood. The ‘blackened’ tenderloin was to die for and the wagyu beef pie also hit the spot very nicely indeed while the pièce de résistance of this charming bar/restaurant is the drinks vending machine, operated by a swipe card, to save you having to queue at the bar, so you won’t miss that crucial try or drop goal!

TEL: + 9714 428 5888

PAIRED SEAFARE AT STAGE 2 S

eafood lovers will be in Seventh Heaven with this delectable offering at Stage 2 in the Vida Downtown Dubai on a Thursday evening. Diners are treated to a wooden ice box overflowing a variety of tasty ocean treats including crab, prawns, mussels, oysters, clams and mussels washed down with three glasses of premium grape and served in a relaxed lounge environment. Well worth a visit.

TEL: + 9714 4 428 6827

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CELEBRITY WORKOUT

JAKE GYLLENHAAL’S

GET-SHREDDED

“SOUTHPAW’’ WORKOUT W

hen actor Jake Gyllenhaal trains for a role, the results are nothing short of spectacular. Discover how he shaped up to portray a world-champion boxer in this summer’s blockbuster “Southpaw.” He is unrecognisable from previous roles in films like ‘Nightcrawler’ and ‘Prisoners’.

DO THREE SETS OF 10 REPS FOR EACH EXERCISE FOR A GREAT FULL-BODY WORKOUT.

BARBELL FLAT BENCH PRESS

SEATED DUMBBELL SHOULDER PRESS

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DUMBBELL SHRUG

PULL-UP

PARALLEL BAR DIP

BARBELL BACK SQUAT

BARBELL DEADLIFT

WALKING LUNGE

CRUNCH

FITNESS FIRST

NEWS WHAT'S NEW AT FITNESS FIRST?

FITNESS FIRST'S JUDO GEM

member stories

Find out the latest news and events from the region's leading health and fitness club chain.

Serbian personal trainer Aleksandar Petkovic reveals his judo talent and passion after winning Gold in Hungary.

Inspiring transformation stories from three Fitness First members in the Middle East.

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WATCH THE VIDEO HERE

FITNESS FIRST LAUNCHES FIRST MEN ONLY CLUB IN AL AIN F

itness First Middle East has announced the opening of its first men only club in Al Ain, at Ayla Hotel, as part of its expansion plans in the region.

With the new club launch; Fitness First has recorded a 32-club strong network in the UAE. The premium men only club is spread across an impressive 1450 square meters and is located in Al Ain’s Ayla Hotel behind Sheikh Khalifa Bin Zayed Mosque in Al Jimi. Under the watchful eye of fitness professionals, the new club will offer its members superior facilities, high quality exercise equipment with attachable TVs and a great environment to work out and unwind.

The well-equipped facility will also feature an extensive FitZone – with a wide range of freestyle products, free weights and strength areas, along with the latest functional training equipment and a broad variety of plate loaded equipment. Once you have completed your training, you can replenish in luxurious changing rooms with saunas and an exclusive members lounge where you can use wireless internet and enjoy complimentary drinks.

Fitness First Middle East Chief Operating Officer, George Flooks said: “Being fit and regular exercise has several proven health benefits and in current times people tend to downplay its importance due to busy schedules.

“As we continue to motivate our members to go further in fitness and in life, we believe in providing facilities combined with the right training equipment and our passionate, qualified and well trained staff.

“We have experienced that this goes a long way in encouraging and inspiring everyone to live active and healthy lifestyles.

“Our Men Only club has been introduced to complement our existing Ladies Only club at Hili Mall, as we believe that liberty to exercise for a fit life is for everyone.”

“In response to growing demand for integrated fitness solution in the region, we endeavour to roll out additional clubs and shall expand our regional footprint and offering in strategic locations.” http://www.fitnessfirstme.com/uae/ayla-hotel-alain/

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FITNESS FIRST

NEWS

COUNTDOWN IS ON FOR THE WORLD’S BRIGHTEST 5K RUN! and Fitness First is proud to be the Official Fitness Partner T

he global phenomenon in mass participation sport and the world’s brightest 5K night run – Daman’s ActiveLife Electric Run – is coming to Dubai this November.

Tickets for one of the most social fun runs in the world are currently priced at AED 185 for individuals and available to buy at all Fitness First Clubs in the UAE. Teams of four or more receive a discounted rate of AED 165 per person and tickets can only be bought online on www.ElectricRun.ae. Prices will increase from September 6 so buy your tickets soon and get training!

The inaugural Middle East event, set to take place at Meydan in Dubai on November 6 and Abu Dhabi in the new year, has already attracted the title sponsorship of National Health Insurance Company – Daman’s ActiveLife brand, an initiative that aims to mobilise the UAE community to lead a healthy, active lifestyle through a wide range of events and programmes.

Following in the footsteps of Chicago, New York, London, Sydney, Singapore and many more of the world’s greatest cities, thousands of Electric Runners are expected to descend on Meydan when ActiveLife Electric Run 5K hits Dubai for the first time later this year. Bringing the race experience to the UAE is international sports marketing agency Fast Track.

Regional Director, Ben Faber, commented: “Electric Run is a phenomenally successful global brand and we are delighted to be bringing it to the Middle East.

No matter how old, how fit, or how cool, everyone is welcome to join and be a part of this thrilling experience, so don’t miss out and register your interest now at www.electricrun.ae.”

One of Great Britain’s favourite runners Dame Kelly Holmes is set to participate in the event at Meydan in November. Dame Kelly has been a regular visitor to the region in recent years as a Daman ActiveLife ambassador and is closely involved in the health insurance company’s community-related sports initiatives. The Olympic champion has just signed up to do her first ever Electric Run which will see her take to the starting line with thousands of participants on November 6.

“I’m looking forward to it! Any run at night time is quite exciting - it puts you in a mindset of going out and doing something enjoyable. What I like about it is the combination of music, neon lights and adventurous course lands which makes the event so appealing,” said Holmes. “I’m a big kid at these places; I throw myself in and just enjoy it and encourage everyone else to.”

As Ambassador for National Health Insurance Company – Daman’s ActiveLife initiative, Dame Kelly

Holmes supports efforts to cultivate sports talent in the region and is involved in programmes such as the Future Champion Programme. She has also participated in a number of mass participation events and is looking forward to adding Daman’s ActiveLife Electric Run to her ‘must-do’ list for this year.

“This is attainable for everybody, the distances aren’t that far in the scheme of things and it’s something that seems enjoyable and exciting. You’ve got a whole range of things going on – colour, music, lights - and in people’s head they think about how much fun they are having and forget that they’re actually running. There will be a fantastic atmosphere”said Holmes.

Electric Run was created in the United States in 2013 as the growth in mass participation sport began to take hold around the globe. In the ensuing two years Electric Run has visited more than 15 countries and entertained people of all ages, nationalities and athletic abilities in over 30 cities worldwide. The event has captivated one million people around the world and now fans in the Middle East have the chance to buy their tickets to this extraordinary experience. The organisers will create seven themed course lands for the Dubai event which include Electro Rainforest, Rainbow Road, Candy Lane, Neffmaus Land, Colour Brick Road, The Powerhouse and Under the Sea. SFME

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Party in Pink

FOLLOWING the success of Fitness First Pink Zumbathon last year, Fitness First is inviting ladies and kids to put on their dancing shoes, show their support and help them to raise awareness of Breast Cancer on October 18, 2015 at Fitness First Meadows SPORTZONE. They have intensified the fun volume and have officially named it: “Party in Pink”, an exclusive ladies only event. To register your interest, please sms: ‘“Yourname” &Zumbathon to 4900.

Shukran!

FITNESS First has collaborated with Shukran, the largest Loyalty Programme in the Middle East. Now you can earn points when you buy or renew your membership at Fitness First and burn them along with the unwanted calories at all Fitness First Clubs.

What you post on

INSTAGRAM

FITNESS FIRST MEMBERS FOCUS

@fitnessfirstme

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FITNESS FIRST

NEWS

“NEVER GIVE UP” INSISTS FITNESS FIRST’S JUDO GEM

ALEKSANDAR PETKOVIC

T

he combat scene in the Middle East is growing all the time but one sport that doesn’t get as much attention at it deserves is judo.

Created in Japan in 1882, the sport involves opponents attempting to either throw each other to the ground or applying a grapple or joint lock submission on one another. Aleksandar Petkovic, a Serbian personal trainer at Fitness First Beach Park Plaza, is a Judo practitioner who has competed at the highest level but has suffered from injuries in the last few years. However, after encouragement from his peers, he decided to return to the mat on one of the biggest stages of all – The Masters European Judo Championship 2015 in Hungary.

SFME: How did you prepare for the Judo Championship in Hungary?

ALEKSANDAR PETKOVIC: My colleagues from Fitness First supported me and encouraged me to come back to fight after a three-year break and four surgeries. I trained in the Nougeira team (BJJ and judo) and I did a lot of GX classes in my club to get me back into shape.

SFME: How long have you competed in Judo?

AP: I have been training for more than 25 years, and competing professionally for the last 15 years.

The sport is a family tradition. I started when I was four years old because my father and grandfather were both judo professionals. I’m 33 now and am still competing. I’m doing my best to teach the younger generations everything about judo. When I finished high school, I decided I wanted judo to be my lifestyle and professional job but injury and bad luck has hindered my career.

SFME: Is judo a big sport in the UAE? AP: Judo’s unfortunately not very

popular in the Middle East. It has been an Olympic sport since 1964 but more commercial fighting sports like MMA and Brazilian jiu-jitsu are the main attraction over here.

Most of the mixed martial arts champions started judo as a basis before taking up mma. Just look at Ronda Rousey (current Women’s Bantamweight UFC champion) who was a judoka in the 2005 Olympics when she was only 17.

SFME: What is your biggest achievement in judo?

AP: In 2007, I travelled to Bangkok for the University Games and took on Satoshi Ishii in the Open category. I unfortunately lost to him in the final but it was an amazing experience fighting him because he won the gold medal a year later at the Beijing Olympics. I was so proud because nobody had brought a medal back to my university or country for the previous 30 years. That was my biggest achievement apart from my latest victory.

SFME: What was your training agenda like for your latest tournament in Hungary?

AP: My training schedule was very strict four months before the competition.

I was training hard two times per day, as well as coming into the club to train my clients. I was also doing XFit and conditional training. Aside from working out, I made sure I was eating the right food and was disciplined enough to be in the best shape possible.

SFME: What category did you fight in?

AP: I competed in +100KG category

(Division M1 30-35 age). Altogether I

had three fights and won each of them by ipon which is the maximum points in judo.

SFME: Who were your opponents?

AP: In the first fight I faced a Russian judoka who was very strong. He was like a monster. I won the bout using my speciality Uchi-mata. I unfortunately dislocated his shoulder from the finishing throw. My second opponent was Hungarian and I beat him after the first minute by ipon once again. This meant that I qualified for the final.

I fought with a judoka from the French national team in the final. I won again to take the gold medal which makes me the first in Serbian history in this division to achieve this accolade.

My biggest supporters were my family and girlfriend Marina so I want to thank them.

Three reasons why Aleksandar became a judo practitioner: 1. It’s an Olympic sport.

2. It’s a family tradition.

3. It’s great for self-defence.

SFME: How did it feel winning the tournament?

AP: The most important thing for me was standing on the podium hearing the Serbian national anthem. Many athletes dream of this opportunity.

SFME: How highly ranked are you in judo?

AP: I was a black belt holder when I was 18 and now I am the master of second dan. I am having an exam next year to try and become third dan. There are ten dans altogether but it’s very rare to see anybody above the eighth, although my father is an eighth dan.

SFME: What are your hopes for the sport in the future?

AP: Hopefully judo keeps growing as a sport because I’m proud to be part of the judo family.

Facebook: Aleksandar Petkovic JUDO PLAYER Email: acajudoboy@gmail.com

My Best Results

Judo Master 2 * DAN Judo Champion of Serbia (2008,2009,2010) Judo Balkan Champion-Montenegro (2008) Junior World cup Champion –Hungary (2001) University World games-Thailand-Silver medal (2007) Judo World Championship – Brazil – 9 th place (2007) European Senior Cup –Bosnia and Herzegovina-Gold medal(2007) Masters judo World Championship - UAE-Silver medal (2013)

SFME

65

FITNESS FIRST HELPS LANDMARK EMPLOYEES ACHIEVE ASTOUNDING RESULTS I

’m a member of Fitness First Oasis Centre and I simply love going to this club.

Recently I participated in the Landmark Body Challenge and little did I know that I will be announced as the winner in the Weight Loss Category.

I shed those excess pounds in one month instead of the expected three months and the source of my inspiration was Landmark Body Challenge and Fitness First.

Losing 11 kilograms in a month was an amazing result. I used to weigh 82 kgs but with the help of regular exercise and a strict diet; I lowered my weight to 71 kgs.

Here are the key factors that helped me to achieve what I thought was impossible: 1.

Definitely ‘commitment’ because it’s the key to achieving anything irrespective of what it is.

2.

Workout - So I did cardio workouts 6 days a week for one hour burning 500700 calories in each session. My cardio exercises comprises predominantly treadmill (flat and incline), cross trainer and the rowing machine along with the plethora of cardio equipment available at Fitness First.

3.

Last but definitely not the least – diet.

GOVINDH SINGH

BEFORE

after

I reduced my intake of carbohydrates a lot. That meant I had to cut out sugar, butter and other junk food.

Every dinner I had, I tried to ensure that I didn’t eat any carbs which was challenging. To satisfy my hunger I chose to eat salads, fruits and soups. However on the weekends it was difficult to control the cravings so I did have the occasional pizza and Chinese food. I found that from eating smaller portions in a more frequent manner, I felt more energised and full throughout the day.

I believe there are only two ground rules needed to lose weight which are regular exercise and diet. The support you receive from your family will go a long way and in my case, I have my wife to thank for helping me in my quest to shed some weight. I can’t forget to mention Fitness First and their friendly and knowledgeable staff that assisted me in not only looking better but also feeling better.

PERSONAL TRAINING TRANSFORMS KHAN’S BODY

I

had joined Fitness First in 2014 weighing 84 Kg and standing at 5”7 inches. I received three days free personal training assistance from the assigned PT name Muhammed Kashif.

The very first thing Kashif did was a BMI test on me and the result was surprising.

I was larger than I should have been for my height.

After three days of receiving personal training, my trainer evaluated all the aspects of my body and informed me what I needed to do for a healthy life.

Kashif crafted the Well Balance Workout Regime that breaks down your workouts into three different categories: 1. Cardio: Out of the six days working out, two must be concentrated on cardio that will not only enhance and increase your metabolism, but will also improve your recovery ability and heart health.

2. Circuit Training: Two days of the week Kashif ensured we did circuit training that works out all types of muscles and also improves endurance. The

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SFME

resistance training helped me get stronger and made me burn high amounts of calories due to the high exertion periods of sets.

3. Weight Training: Two days we were doing weightlifting which helps to melt away visceral fat as well as fat that builds up around the body’s organs. Your overall weight may not change from the exercises, but it certainly helps you gain muscle and lose fat. Over a period of time I had noticed decreases in my waist measurements and body fat.

My personal trainer asked me what I wanted to achieve and look like as a result of training. I have to say, the results have been awesome. I now feel fit, energetic and well-toned. My work colleagues also noticed my transformation and appreciated my new positive outlook on life.

I must say I am extremely happy with Fitness First and the quality of trainers there – especially Kashif who will help you get the right results and reach your goal.

BEFORE

after

I lost around 15kgs in half a year with 7kg of that amount being fat. This huge loss helped my endurance to increase and drastically improved my strength.

Amjad Khan | Age: 33 | Club: Safeer Mall

FITNESS FIRST

NEWS

VARIETY IS THE SPICE OF LIFE FOR VIVEK A

ttempting to balance work and fitness has always been a struggle for me. Being a businessman, my working hours are not limited to the stereotypical 9am-5pm. To make it worse, whenever I’m in the office, there’s no opportunity for me to walk around and take part in any form of exercise.

My sedentary lifestyle took a toll on me and made me gain excess weight. When the weighing scale hit 78/79 kgs, I finally decided to do something and joined Fitness First Burjuman and there has been no looking back.

Within 10 months of joining I have achieved brilliant results. I exercise for just one hour per day and do a little bit of dieting, which has helped me lose 13kgs.

The thing I love about Fitness First is the variety of classes they offer – from yoga to C.O.R.B (core and back), cycling studios, BodyPump....you name it, they have it! I also hired a personal trainer who guided

me with a list of exercises I needed to do, as per my body requirements, keeping in mind the safety element so that I don’t overdo the training and hurt my body.

I feel a great change in my body’s flexibility and stamina since training.

I enjoyed the regular body analysis that Fitness First supply when joining them.

It helps to keep track of how much you have lost and how much is yet to be achieved which keeps you motivated.

It feels great to be back in shape just after a few months of hard work especially when I see the reactions of my friends and relatives. I feel all the sweating has paid off! The state of the art facility at Fitness First is impressive. The staff are friendly and actively assisting that make the membership excellent value for money.

I strongly recommend Fitness First to all those who thought going to the gym is not a safe option. Your desired body weight is their goal!

VIVEK AGARWAL

BEFORE

after

Talk to us on

FACEBOOK facebook.com/fitnessfirstme

Your

TWEETS

FITNESS FIRST MEMBERS FOCUS

twitter.com/fitnessfirstme

SFME

67

‫‪TRAINER‬‬

‫ﺛﻨﻲ ﻋﻀﻼت اﻟﺬارع ﺑﺎﺳﺘﺨﺪام‬ ‫ﻗﻀﻴﺐ ﻣﺴﺘﻘﻴﻢ‬ ‫ ‬ ‫الكتفںى عىل أن يكون كفيك‬ ‫أمسك بالقضيب عند مستوى‬ ‫ ‬ ‫الجانبںى‪ .‬وأثناء الرفع‪ ،‬ال تحاول‬ ‫ العىل ومرفقيك عىل‬ ‫االستلقاء عىل ظهرك‪ .‬وبعد ذلك‪ ،‬أنزل القضيب إىل أن‬ ‫بشكل كامل ‪ 4 -‬مجموعات‬ ‫تتمدد ذراعاك ٍ‬

‫ﺛﻨﻲ اﻟﻌﻀﻼت‬ ‫ﺑﺎﺳﺘﺨﺪام ﻗﻀﻴﺐ زﺟﺰاج‬ ‫بشكل‬ ‫سيعمل هذا التمرين عىل عزل عضالت الذراع ٍ‬ ‫إضاىڡ‬ ‫أفضل‪ .‬وأنا أستخدم قبضة مغلقة لوضع ضغط ‬ ‫عىل الرأس الطويلة لعضالت الذراع )الخارجية( ‪4 -‬‬ ‫مجموعات‬

‫ﺛﻨﻲ اﻟﻌﻀﻼت ﺑﺎﺳﺘﺨﺪام اﻟﺪﻣﺒﻞ‬ ‫ﻓﻲ وﺿﻊ اﻟﺠﻠﻮس اﻟﻤﺎﺋﻞ‬ ‫يعترى هذا التمرين من الطرق القليلة لزيادة تمديد‬ ‫‪¤‬‬ ‫عضالت الذراع الخارجية‪ .‬وعند ‬ ‫ثىى عضالت الذراع‪،‬‬ ‫ ‬ ‫سيكون هذا هو شكل العضلة ىڡ ذروتها ‪4 -‬‬ ‫مجموعات‬

‫ﺛﻨﻲ ﻋﻀﻼت اﻟﺬراع ﻓﻲ وﺿﻊ‬ ‫اﻟﻮﻗﻮف ﺑﺎﺳﺘﺨﺪام ﻗﻀﻴﺐ زﺟﺰاج‬

‫ﺛﻨﻲ ﻋﻀﻼت اﻟﺬراع ﺑﺎﺳﺘﺨﺪام اﻟﺪﻣﺒﻞ ﻓﻲ‬ ‫وﺿﻊ اﻟﻮﻗﻮف أو اﻟﺠﻠﻮس‬

‫ ىڡ هذا التمرين‪ ،‬ينبغي عليك استخدام قبضة أوسع من‬ ‫أجل رصب عضالت الذراع الداخلية‪ .‬وتكون الحركة مماثلة‬ ‫ ‬ ‫لثىى عضالت الذارع باستخدام قضيب مستقيم ‪4 -‬‬ ‫ ‬ ‫مجموعات‬

‫االمساك الثابت بالدمبل‬ ‫يتم إجراء هذا التمرين مع ‪°‬‬ ‫بالذراع غرى المستخدمة عند ‪ 90‬درجة‪ .‬وستؤدي‬ ‫ستكرر‬ ‫الذراع المستخدمة ‪ 10‬تكرا ·رات‪ ،‬وبعد ذلك ّ‬ ‫ ‬ ‫االمر نفسه عىل الجانب االخر‪.‬‬

‫ينبغي أداء كل التمارين ىڡ ‪4‬‬ ‫مجموعات ترىاوح من ‪ 10‬إىل ‪ 12‬تكر ًارا‪.‬‬ ‫‪SFME‬‬

‫‪٧٠‬‬

‫بقلم‪ :‬كيفن ‬ ‫أباىى‪،‬‬ ‫كاتالںى ‬ ‫ ‬ ‫البالتيىى‪ ،‬فيتنس فرىست‬ ‫المدرب‬ ‫ ‬ ‫فيجن تاور ‪,‬الخليج التجاري‬

‫‪ ٥‬ﻃﺮﻕ‬

‫ﻟﺒﻨﺎء ﻋﻀﻼت ذراﻋﻚ اﻷﻣﺎﻣﻴﺔ‬ ‫ ‬ ‫ليس هناك ما يماثل‬ ‫ثىى مجموعة‬ ‫الشعور الرائع الذي يخالجك عند ‬ ‫ ‬ ‫سأخرىك بالطرق‬ ‫منتفخة من عضالت الذراع االمامية )البايسبس(؛ لذا‬ ‫ ‬ ‫¡‬ ‫لىك تحصل عىل تلك العضالت‪.‬‬ ‫الىى يمكنك اتباعها ‬ ‫ ‬ ‫يىل خمسة تمارين من أحد‬ ‫أساليىى المفضلة لبناء عضالت ذراع‬ ‫فيما ‬ ‫ ‬ ‫‪ª‬‬ ‫حجما وأكرى امتدا ًدا وأعىل جماالً!‬ ‫أضخم ً‬

‫شاهد الفيديو هنا‬ ‫¡‬ ‫اشرىك ىڡ قناتنا عىل‪YouTube‬‬

‫‪www.youtube.com/SFMEMagazine‬‬

‫‪٧١‬‬

‫‪SFME‬‬

‫ﻧﺼﺎﺋﺢ ﻹﳒﺎح ﲡﺮﺑﺔ اﻹرﺿﺎع‬ ‫اﻟﻄﺒﻴﻌﻲ ﻣﻦ ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ‬ ‫ ‬ ‫لتوفرى أفضل الظروف الصحية واالجتماعية لهذا‬ ‫هاىل عند قدوم مولود جديد مهمة‬ ‫اتخاذ العديد من القرارات ‬ ‫يواجه اال ‬ ‫ ‬ ‫توفرى التغذية االفضل للمولود الجديد‪.‬‬ ‫الطفل‪ .‬ومن أهم هذه القرارات ‬ ‫االشهر الستة ‬ ‫الغذائية باالرضاع الطبيعي الخالص خالل ‬ ‫االوىل من أجل ‬ ‫تأمںى التغذية المثىل‬ ‫توىص أكاديمية التغذية والنظم‬ ‫¾‬ ‫ ‬ ‫والوقاية الصحية‪ .‬كما توىص باالرضاع الطبيعي المصحوب ببعض ‬ ‫االغذية المكملة بدءاً من الشهر السادس ¡‬ ‫وحىى عمر السنة‬ ‫ ¾‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫فباالضافة إىل فعاليته ىڡ ‬ ‫االرضاع الطبيعي ىڡ تقليل احتماالت إصابة الطفل‬ ‫تأمںى التغذية المثالية للمولود‪ ،‬يسهم ¾‬ ‫عىل االقل‪¾ .‬‬ ‫ ‬ ‫¡‬ ‫الىى تحدث لدى الرضع‪ ،‬والسمنة وارتفاع ضغط الدم‪ .‬كما‬ ‫بالتهابات االذن‪ ،‬وأمراض الجهاز ‬ ‫التنفىس‪ ،‬ومتالزمة الموت المفاجئ ‬ ‫االصابة برسطان‬ ‫االرضاع الطبيعي بالنفع عىل االم أيضاً فهو يساعدها عىل التخلص من الوزن الزائد والحد من احتماالت ¾‬ ‫يعود ¾‬ ‫الثدي والمبيض‪.‬‬ ‫ ‬ ‫االرشاد والمعلومات‬ ‫االرضاع الطبيعي من أهم الطرق الطبيعية لتغذية الطفل‪ ،‬تحتاج االمهات الجدد إىل بعض ¾‬ ‫ونظراً لكون ¾‬ ‫باالرضاع الطبيعي‪:‬‬ ‫فيما‬ ‫التجربة‪.‬‬ ‫¾النجاح هذه‬ ‫يىل أهم النصائح فيما يتعلق ¾‬ ‫ ‬

‫قد يتطلب ‬ ‫االمر تناول المزيد‬ ‫من الطعام‪ ،‬كزيادة ‪٥٠٠ -٤٠٠‬‬ ‫سعرة حرارية يومياً للحفاظ عىل‬ ‫صغرىة‬ ‫طاقتك‪ .‬يمكنك إضافة وجبة ‬ ‫ات والفاكهة‬ ‫تتألف من‬ ‫المكرس ‬ ‫الغذاىى اليومي‪.‬‬ ‫إىل برنامجك‬ ‫ ‬

‫اختيار ‬ ‫االطعمة‬ ‫والرى ‬ ‫وتںى‬ ‫الغنية بالحديد ‪¤‬‬ ‫والكالسيوم‪ .‬ومن أهم مصادر‬ ‫الحديد نذكر العدس والحبوب‬ ‫المدعمة بالمعادن ومنتجات‬ ‫الحبوب الكاملة والبازالء‬ ‫ ‬ ‫والخرصاوات الورقية والفواكه‬ ‫المجففة‪.‬‬

‫‪Ô‬‬ ‫الرى ‬ ‫كرى عىل انتقاء خيارات‬ ‫غذائية صحية تعزز من انتاج‬ ‫الحليب مثل المأكوالت الغنية‬ ‫بالرى ‬ ‫وتںى كاللحوم والبيض ومشتقات‬ ‫‪ ¤‬‬ ‫االلبان والفول والعدس والمأكوالت‬ ‫‪Ô‬‬ ‫الىى تحتوي عىل نسب‬ ‫البحرية ‬ ‫منخفضة‬

‫التنويع ىڡ أصناف المأكوالت‬ ‫‪Ô‬‬ ‫االرضاع‬ ‫الىى تتناولينها أثناء ‪°‬‬ ‫ ‬ ‫الطبيعي يؤثر عىل نكهة الحليب‪.‬‬ ‫وهذا بدوره يؤثر عىل حاسة الذوق‬ ‫ويساعده عىل تقبل‬ ‫عند الطفل‬ ‫نكهات ‬ ‫االطعمة الحقاً‪.‬‬ ‫مختلف‬

‫ ‬ ‫كتبه ‬ ‫شاهںى‬ ‫بنںى‬ ‫مدير التغذية واللياقة البدنية‪،‬‬ ‫الرسق ‬ ‫فيتنس فرىست ‪Û‬‬ ‫االوسط‬

‫المواظبة عىل‬ ‫‪Û‬رسب الماء باستمرار ‪Ô‬‬ ‫حىى قبل‬ ‫أن تشعري بالعطش‪ .‬وعليك‬ ‫الماء ىڡ حال كان‬ ‫الكثرى من‬ ‫‪Û‬رسب ‬ ‫ ‬ ‫لون البول مائال ً لالصفر الداكن‪.‬‬ ‫عليك أن ‪Û‬ترس‪ ¤‬ىى عىل االقل ‪٣‬‬ ‫‪Ô‬لرى من الماء يومياً طيلة ‪Ô‬فرىة‬ ‫االرضاع الطبيعي‪.‬‬ ‫‪°‬‬

‫‪Ô‬‬ ‫الحد من ‪Û‬‬ ‫الىى‬ ‫المرس‬ ‫وبات ‬ ‫ ‬ ‫الكافيںى إىل ما ال‬ ‫تحتوي عىل‬ ‫يزيد عن ‪ ٢-١‬فنجان يومياً‪ .‬فوجود‬ ‫ ‬ ‫الكافيںى ىڡ الحليب الذي يصل إىل‬ ‫الطفل قد يعمل عىل تنبيهه‬ ‫ومنعه من النوم‪.‬‬

‫•‬ ‫التخطيط لفقدان‬ ‫الوزن بشكل تدريجي وخالل ‪Ô‬فرىة‬ ‫زمنية معقولة‪ .‬تفقد بعض االمهات‬ ‫الوزن الذي اكتسبته خالل ‪Ô‬فرىة الحمل‬ ‫برسعة ‪Û‬‬ ‫ومبارسة بعد الوالدة‪ ،‬بينما تحتاج‬ ‫أخريات وقتاً أطول الستعادة وزنهن‬ ‫الطبيعي بحسب جسم المرأة‬ ‫وخياراتها الغذائية ودرجة نشاطها‬ ‫الغذاىى الخاص‬ ‫الجسدي واالستقالب‬ ‫ ‬ ‫بجسمها‪.‬‬ ‫‪SFME‬‬

‫‪٧٢‬‬

‫‪FITNESS FIRST‬‬

‫‪NEWS‬‬

‫قبل‬

‫أجرىاول‬ ‫فيفك ‬

‫بعد‬

‫ﻗﺼﺔ ﻋﻀﻮ ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ‬

‫‪Ô‬‬ ‫محاولىى لتحقيق التوازن ‬ ‫بںى العمل‬ ‫دائما ما كانت‬ ‫ً‬ ‫ ‬ ‫ ‬ ‫لكوىى رجل‬ ‫أمرا‬ ‫ً‬ ‫فنظرا ‬ ‫مضنيا بالنسبة ىل‪ً .‬‬ ‫واللياقة البدنية ً‬ ‫أعمال‪ ،‬ال تقترص ساعات عمىل عىل ‪Ô‬‬ ‫الفرىة النمطية من ‪٩‬‬ ‫ ‬ ‫ ‬ ‫صباحا ‪Ô‬‬ ‫أنىى كلما‬ ‫ً‬ ‫حىى ‪ ٥‬مسا ًء‪ .‬وما جعل االمور أسوأ ‬ ‫ ‬ ‫تواجدت ىڡ المكتب‪ ،‬لم تكن تتوفر ىل أي فرصة للتجول‬ ‫ ىڡ أرجاء المكان والمشاركة ىڡ أي شكل من أشكال التمارين‬ ‫الرياضية‪.‬‬ ‫‪Ô‬‬ ‫كثرى من‬ ‫حياىى ‪ -‬الذي ينطوي عىل ‬ ‫وبالتاىل‪ ،‬فإن نمط ‬ ‫ ‬ ‫ ‬ ‫ائدا‪.‬‬ ‫عىل‬ ‫وجعلىى اكتسب وزنًا ز ً‬ ‫الجلوس ‪ -‬أثر ً‬ ‫ ‬ ‫سلبا ّ‬ ‫ ‬ ‫أخرىا‬ ‫وعندما ّ‬ ‫قررت ً‬ ‫سجل مرىان قياس الوزن ‪ ٧٩/٧٨‬كلغ‪ّ ،‬‬ ‫أن أفعل شي ًئا وتوجهت إىل فيتنس فرىست‪ ،‬وبعد ذلك‬ ‫ ‬ ‫وىڡ غضون ‪ ١٠‬أشهر من االلتحاق‬ ‫لم أعد أنظر إىل الوراء‪ .‬‬ ‫بالنادي‪ ،‬حققت نتائج رائعة‪ .‬وأمارس التمارين لمدة ساعة‬

‫‪٧٣‬‬

‫‪SFME‬‬

‫واحدة فقط يوميا‪ ،‬كما أتبع نظاما غذائيا إىل حد ما؛ ‬ ‫االمر‬ ‫ٍ‬ ‫ً‬ ‫ً‬ ‫ً‬ ‫ ‬ ‫ساعدىى عىل خسارة ‪ ١٣‬كيلوغر ًاما‪.‬‬ ‫الذي‬ ‫ ‬ ‫يعجبىى ىڡ فيتنس فرىست تنوع الدورات التدريبية الىى‪Ô‬‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫يقدمها ‪ -‬من اليوغا إىل تمارين العضالت ‬ ‫االساسية‬ ‫وعضالت الظهر‪ ،‬واستوديوهات ركوب الدراجات‪ ،‬وبادي‬ ‫بمب‪Ô ....‬‬ ‫اخرى ما شئت من التدريبات‪ ،‬وستجدها لديهم!‬ ‫شخىص قدم ىل المشورة من‬ ‫أيضا بمدرب‬ ‫استعنت ً‬ ‫ ‬ ‫الىى ‬ ‫خالل قائمة من التمارين ‪Ô‬‬ ‫يلزمىى ممارستها‪ ،‬وفقًا‬ ‫ ‬ ‫ ‬ ‫االخذ ىڡ االعتبار عنرص ‬ ‫لمتطلبات جسمي‪ ،‬مع ‬ ‫االمان‬ ‫ ‬ ‫ ‬ ‫بحيث ال أبالغ ىڡ التمارين وألحق االذى بجسمي‪ .‬وأشعر‬ ‫‪Ô‬‬ ‫وقدرىى عىل التحمل منذ‬ ‫كبرى ىڡ مرونة جسمي‬ ‫بتغيرى ‬ ‫ ‬ ‫ ‬ ‫بدأت التدريب‪.‬‬ ‫لقد استمتعت بتحليل الجسم المنتظم الذي تقدمه‬

‫فيتنس فرىست عند االلتحاق بالنادي‪ .‬ويساعدك ذلك‬ ‫عىل تتبع مقدار ما خرسته من وزن ومقدار ما لم يتم‬ ‫محفزا‪ .‬وإنه شعور رائع أن أعود‬ ‫تحقيقه بعد؛ مما يبقيك‬ ‫ً‬ ‫المثاىل بعد بضعة أشهر من العمل الشاق‪،‬‬ ‫إىل الشكل‬ ‫ ‬ ‫ ‬ ‫وأقارىى‪ .‬وأشعر‬ ‫وخصوصا عندما أرى ردود فعل‬ ‫ً‬ ‫أصدقاىى ‪ ¤‬‬ ‫ ‬ ‫بأن كل العرق قد ‪Ô‬أىى ثماره!‬ ‫ ‬ ‫مثرىة لال‪°‬عجاب حقًا‪،‬‬ ‫المرافق المتطورة ىڡ فيتنس فرىست ‬ ‫ ‬ ‫المدربںى يتعاملون بود ويمارسون عملهم بنشاط؛‬ ‫كما أن‬ ‫وأوىص‬ ‫مما يجعل العضوية قيمة ممتازة مقابل المال‪.‬‬ ‫ ‬ ‫بشدة بفيتنس فرىست لجميع ‬ ‫االشخاص الذين اعتقدوا‬ ‫ ‬ ‫ ‬ ‫خيارا آم ًنا‪.‬‬ ‫أن الذهاب إىل صالة االلعاب الرياضية ليس ً‬ ‫وزن الجسم الذي تنشده هو الهدف الذي يصبو‬ ‫المدربون إىل تحقيقه!‬

‫‪FITNESS FIRST‬‬

‫‪NEWS‬‬

‫شاهد الفيديو هنا‬

‫ﻧﺎد‬ ‫ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ ﺗﺪﺷﻦ أول ٍ‬ ‫ﻟﻠﺮﺟﺎل ﻓﻘﻂ ﻓﻲ اﻟﻌﻴﻦ‬ ‫ ‬ ‫ ىڡ إطار خططها التوسعية ىڡ المنطقة‪ ،‬أعلنت فيتنس فرىست ‪Û‬‬ ‫ناد‬ ‫الرسق االوسط عن افتتاح أول ٍ‬ ‫العںى‪ .‬ومع ‬ ‫مخصص للرجال ىڡ فندق أيال بإمارة ‬ ‫تدشںى النادي الجديد‪ ،‬حققت فيتنس فرىست‬ ‫ ‬ ‫ ‬ ‫االمارات العربية المتحدة‪.‬‬ ‫شبكة قوية مؤلفة من ‪ ٣٢‬ناديًا ىڡ دولة ‪°‬‬ ‫‪Ô‬‬ ‫ ‬ ‫مربعا‪ ،‬ويقع ىڡ‬ ‫ويمتد هذا النادي‬ ‫مرىا ً‬ ‫المتمرى المخصص للرجال عىل مساحة مذهلة تبلغ ‪ً ١٤٥٠‬‬ ‫المتخصصںى ىڡ ‬ ‫ ‬ ‫ ‬ ‫‪Û‬‬ ‫من‬ ‫نخبة‬ ‫اف‬ ‫إرس‬ ‫وتحت‬ ‫الجيمي‪.‬‬ ‫ىڡ‬ ‫ايد‬ ‫ز‬ ‫بن‬ ‫خليفة‬ ‫الشيخ‬ ‫مسجد‬ ‫فندق أيال خلف‬ ‫ ‬ ‫ ‬ ‫اللياقة البدنية‪ ،‬يقدم النادي الجديد العضائه مرافق متطورة‪ ،‬وأجهزة عالية الجودة للتمارين‬ ‫‪Ô‬‬ ‫واالسرىخاء‪.‬‬ ‫مزودة بشاشات تلفاز‪ ،‬وبيئة مثالية لممارسة التمارين‬ ‫الرياضية ّ‬ ‫ ‬ ‫ ‬ ‫كبرىة من‬ ‫أيضا منطقة لياقة بدنية موسعة‬ ‫ا‬ ‫تجهرى‬ ‫المجهز‬ ‫النادي‬ ‫ويضم‬ ‫عاليا ً‬ ‫تمتىل بمجموعة ‬ ‫ ‬ ‫ً‬ ‫ً‬ ‫أجهزة التمارين الحرة ‬ ‫واالوزان الحرة وتمارين القوة‪ ،‬إىل جانب أحدث معدات التدريبات الوظيفية‬ ‫ومجموعة متنوعة وواسعة من ‬ ‫‪Ô‬‬ ‫الىى تحمل أوزاناً متعددة‪ .‬وبعد االنتهاء من تدريبك‪،‬‬ ‫اال‬ ‫جهزة ‬ ‫ ‬ ‫يمكنك ‪Ô‬‬ ‫غرف فاخرة لتبديل المالبس ومزودة بحمامات بخار وركن‬ ‫االسرىخاء وتجديد نشاطك ىڡ ٍ‬ ‫ ‬ ‫‪Ô‬‬ ‫‪Û‬‬ ‫الالسلىك واالستمتاع بالمرسوبات المجانية‪.‬‬ ‫االنرىنت‬ ‫خاص باالعضاء حيث يمكنك استخدام خدمة ‪°‬‬ ‫ ‬ ‫ ‬ ‫وتعليقًا عىل افتتاح النادي الجديد‪ ،‬قال جورج فلوكس‪ ،‬مدير العمليات ىڡ فيتنس فرىست‬ ‫الرسق ‬ ‫‪Û‬‬ ‫االوسط‪» :‬أثبتت اللياقة البدنية والمواظبة عىل ممارسة التمارين الرياضية نجاحها ىڡ‬ ‫ ‬ ‫الحاىل إىل إهمال هذا الجانب‬ ‫تحقيق العديد من المنافع الصحية‪ ،‬ولكن يميل الناس ىڡ الوقت‬ ‫ ‬ ‫المهم نتيجةً ‪Û‬‬ ‫لكرىة مشاغلهم«‪.‬‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫قدما لتحقيق أهداف‬ ‫تحفرى أعضائنا عىل‬ ‫وتابع جورج‪» :‬بينما نواصل ىڡ فيتنس فرىست ‬ ‫المىص ً‬ ‫ ‬ ‫ ‬ ‫توفرى مرافق راقية وأجهزة‬ ‫لياقتهم البدنية وحياتهم الشخصية‪ ،‬نؤمن ىڡ الوقت نفسه بأهمية ‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫والشغوفںى بعملهم«‪.‬‬ ‫جيدا‬ ‫المتخصصںى‬ ‫تدريب مناسبة إىل جانب فريق من‬ ‫ ‬ ‫المدربںى ً‬ ‫ ‬ ‫ ‬ ‫وأوضح جورج‪» :‬لمسنا مدى إسهام ذلك ىڡ زيادة تشجيع الجميع وإلهامهم التباع نمط حياة‬ ‫صحي ومفعم بالنشاط«‪.‬‬ ‫‪Ô‬‬ ‫»يأىى النادي الجديد المخصص للرجال استكماال ً للنادي المخصص للسيدات‬ ‫وأكمل جورج‪ :‬‬ ‫ ‬ ‫ ‬ ‫هيىل مول‪ ،‬انطالقًا من إيماننا برصورة إتاحة ممارسة التمارين لتحقيق حياة مليئة‬ ‫والمقام ً‬ ‫حاليا ىڡ ‬ ‫باللياقة البدنية أمام الجميع«‪.‬‬ ‫توفرى خدمات اللياقة المتكاملة ىڡ‬ ‫واختتم جورج حديثه‪» :‬استجابةً للطلب المتنامي عىل ‬ ‫االقليمي وتعزيز عروضنا‬ ‫المنطقة‪ ،‬نسعى جاهدين الفتتاح أندية جديدة وتوسيع نطاق حضورنا ‪°‬‬ ‫ ىڡ مواقع ‪Ô‬‬ ‫إسرىاتيجية«‪.‬‬ ‫ ‬

‫‪SFME‬‬

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