Sport & Fitness Issue 24

N 0 . 1 H E A LT H , S P O R T & L I F E S T Y L E M A G A Z I N E I N T H E R E G I O N

Sport&Fitness Issue 24

Official magazine off

BROWNLEE RETURNS TO ABU DHABI BUILD BIGGER CHEST, C HEST, T TRICEPS RICEPS A ND S HOULDERS AND SHOULDERS W ITH X FIT WITH XFIT

REVEALED: R EVEALED: E EX X PARTNERS A RE PARTNERS ARE M OTIVATING MOTIVATING W WOMEN OMEN IIN NT THE HE G GYM YM

TOP TRIATHLON TIPS T IPS FROM FROM THE OLYMPIC T HE O LYMPIC CHAMPION C HAMPION

What makes a champion?

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UPREME fitness, good genetics, grit, determination and an unwavering commitment to training are all the elements that go into creating a champion and in my opinion there are few better examples of the finished product in the modern sporting world than Olympic triathlon champion Alistair Brownlee.

Despite his unassuming boyish looks, the man is a machine. We were lucky enough to bag an exclusive interview with the Englishman ahead of his arrival in the UAE to defend his Abu Dhabi International Triathlon title on March 15th and I was blown away by not only his passion and dedication to his sport but to how wonderfully modest and unaffected he is as an individual.

During our telephone interview he was actually in the middle of a training session.

He could have rescheduled the interview for a more convenient time, but then, as he told me, he’s pretty much always

training anyway, so, in order to fulfil his media commitments, he spoke with me on a hands free kit while in the midst of a long bike ride. Brownlee truly loves his sport – he told me that he will go running and ride his bike every day long after he retires from competition, and despite having amassed a staggering array of titles, including two World Championships to go with his Olympic Gold, he would happily compete in local events in his native Yorkshire Dales, just for the fun of it.

His profile as the biggest star in triathlon means that Brownlee makes a better living from his sport than most. Sponsorship deals are easier to come by when you’re an Olympic champion and the average prize for finishing in first place in an ITU World Triathlon Series event is US$20,000. But to put that into perspective where athletes are very top of their sport are concerned, Wayne Rooney will earn 25 times that each and every week with new deal he’s just signed

with struggling Manchester United!

Of the elements I mentioned at the start of this column that go into making a champion, there’s only one that we have no control over – genetics. The rest we can programme into ourselves and while I’m not saying that we will all turn into world-class sportsmen or women, there’s no doubting that we will become the best version of ourselves that we can be. The likes of Alistair Brownlee can act as an inspiration to us all in keeping on track with our training schedules and diets and to push ourselves to go for that extra rep or to run that extra mile, when we feel like we can’t go on any longer. If we do that we’ll surprise ourselves in just what challenges we’re capable of taking on - both in the physical sense and in life in general.

Good luck to all those taking part in the Abu Dhabi International Triathlon!

Richard Bevan Editor

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CONTENTS REGULARS P8 P13 P17 P20 P19 P77

SCENE WARM UP HEALTH BULLETIN SPORTS CALENDAR FITNESS FIRST NEWS CELEBRITY WORKOUT – Usain Bolt

HEALTH & FITNESS P27 P30 P55 P59 P62 P66 P67 P65 P68 P71

ARE YOU FIT TO GET FIT? – how Fitness First continue to stay ahead of the game when it comes to Health and Safety EX-CERSIZE – find out the No.1 motivation for women in the gym CHEST AND BACK – work your upper body with time frame training RING PUSH UPS – a great way to develop the chest, triceps and shoulder muscles GET FIT AND FAST – Speed and Agility Training STAFF PROFILE – Nutrition Fitness Manager Banin Shahine NUTRITION COLUMN – organise your health-life before, during and after pregnancy TRANSFORMERS – Fitness First success stories ASK HISEM – How to avoid lower back pain GYM ETIQUETTE – how to avoid mistakes for new members

FEATURES P32 P45 P49

MAHMOUD TANNIR – the UAE’s Motobike star shares his fitness secrets FRED – Brazil’s top striker on life at the top ahead of the 2014 FIFA World Cup BEHIND THE STARS – Malcolm Brown on training the Brownlee brothers to Olympic glory

Sport&Fitness 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. 24 Published by: Worldwide Sporting Publications Ltd +44 1663 71992

Published in Dubai by: Prografix, PO Box 24677, Dubai, UAE (Tel) +9714 340 3785

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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Or log onto www.facebook.com/ fitnessfirstme

COVER STORY

OLYMPIC CHAMPION ALISTAIR BROWNLEE TALKS ABOUT HIS LIFE AT THE VERY TOP OF HIS SPORT AND REVEALS THAT HE’S RELISHING HIS RETURN TO THE ABU DHABI INTERNATIONAL TRIATHLON

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Ice Bullet

Reinhard Egger of Austria makes a run during the Luge Men’s Singles on the opening day of the Sochi 2014 Winter Olympics.

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‫‪YOGA‬‬

‫‪HEALTH NEWS‬‬

‫‪ÉÏU W D Ç‬‬

‫سعى النمساوي راينهارد إغر للفوز بمنافسات فردي الرجال ‬ ‫ا‪%‬لعاب ‪$‬‬ ‫ال‪0‬لج ع‪ -‬المزالج يوم افتتاح دورة ‪$‬‬ ‫لعبة ‪ /‬‬ ‫ا‪%‬ولمبية‬ ‫ ‬ ‫‪.‬الشتوية لعام ‪ ٢٠١٤‬المقامة ‪1‬‬ ‫سوت‪2‬‬ ‫ ‬

‫‪WARM UP‬‬

‫‪SCENE‬‬

10 hopping mad

Polish extreme cyclist Krystian Herba celebrates after breaking his own Guinness World Record of jumping up 2,919 steps on his bike in 1 hour 45 minutes without supporting himself with his hands or feet. Herba’s attempt took place at the Eureka Tower in Melbourne, Australia.

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‫‪YOGA‬‬

‫‪HEALTH NEWS‬‬

‫ه‪0‬با‬ ‫احتفل متسابق ركوب الدراجات الوعر البولندي كريستيان ‬ ‫بالفوز بعد تحطيمه رقمه القيا‪ F‬بموسوعة غينيس ‪$‬‬ ‫ل‪D‬رقام‬ ‫ ‬ ‫القياسية بقفزه ‪ ٢٩١٩‬درجة ع‪ -‬ظهر دراجته مدة بلغت ساعة‬ ‫ ‬ ‫وأربع‪ S‬دقيقة دون دعم نفسه بيديه أو قدميه‪ .‬وقد‬ ‫وخمس‬ ‫ ‬ ‫‪/‬‬ ‫ه‪0‬با ‪X‬ب‪0‬ج يوريكا ملبورن بأس‪0‬اليا‪.‬‬ ‫أُجريت محاولة ‬

‫‪WARM UP‬‬

‫‪SCENE‬‬

Fitness Warm Up The Mental side: How to trick yourself into a performance The mind is where key sporting battles can be won and lost. It is a piece of equipment that can twist reality to suit itself. Using your brain in this manner while competing in a high-octane and high-endurance sport like marathon running or triathlon can help you succeed. If your mind starts signalling that you are beginning to get tired (despite not being too far into the race), you might counteract this by telling yourself that each step you take releases more adrenalin, increasing the energy levels. All of a sudden rather than focusing on losing your energy, you turn it around so you are focusing on the fact that you are gaining power.

Mental toughness isn’t the ability to get your mind right before an event, it’s being able to execute when your mind is saying you can’t.

The origins of the Triathlon The triathlon is considered to have its origins in 1920s France. Triathlon historian and author Scott Tinley states that French newspaper L’Auto reported on a competition in 1920 called “Les Trois Sports” which featured a 3km run, 12km bike race and a swim across the channel Marne, all done without stopping. Another event was held the following year in Marseilles but with the order of events as bike-run-swim.

There were earlier tri-sport events held in France that featured running, cycling, and canoeing and there are documented tri-sport events featuring running, swimming and cycling (not necessarily in that order) in 1920, 1921, 1945, and the 1960s.

However, the first modern swim-bike-run event to be called a ‘triathlon’ was held at Mission Bay, San Diego, California on September 25, 1974. The race was conceived and directed by Jack Johnstone and Don Shanahan, members of the San Diego Track Club, and consisted of a 10km run, an 8km cycle and a 500m swim. Since then the triathlon has gone from strength to strength and now has over 120 affiliated National Federations around the world. Triathlon made its official Olympic debut at the Sydney Games in 2000 with Men’s Gold going to Canadian Simon Whitfield and Women’s Gold to Brigitte McMahon from Switzerland.

FRESHEN UP Marc Jacobs – Honey Honey by Marc Jacobs is a sunny delicious floral fragrance. Energetic and alluring, with a sparkling, golden touch. Created with spontaneous and happy-go-lucky girls in mind; ones who buzz like a bee with positive energy and always see the bright side, Honey is vibrant with a syrupy hit and a vivacious musk.

Top Notes – Pear, Mandarin Mid Notes – Orange Blossom, Honeysuckle, Peach Nectar, Apricot Base Notes – Honey, Golden Vanilla, Smooth Woods Dior – Miss Dior Blooming Bouquet Miss Dior Blooming Bouquet has an elegance that is reminiscent of the first days of spring. The delicate marriage of floral notes refresh the senses and leave a subtle fragrant trail. Indeed, its floral bouquet pays homage to Christian Dior’s legendary passion for flowers.

Top Notes – Orange, Citruses Mid Notes – Rose, Peony Base notes – Musk, Patchouli Lacoste – Eau de Lacoste Sensuelle Sensuelle from Lacoste is presented in the same design of bottle as its predecessor but in a different colour; a rich deep blue. The darkness of the bottle is in direct relation to the fragrance as it is darker than the original. Sensuelle captures the natural intensity of the soft floral notes of a relaxed, warm evening.

Top Notes – Pink pepper, Blackcurrant Mid Notes – Turkish rose, Sweet pea Base Notes – Nougatine, Amber

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Fitness Warm Up CROSSWORDS AND PUZZLES COULD DELAY DEMENTIA

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esearchers in America believe that keeping the mind sharp by the way of doing crosswords and puzzles could knock ten years off the age of the brains of older people. A 10 year study looked at the benefits of brain training and found nearly three quarters of the participants displayed cognitive benefits at the end.

The study involved 2,800 participants, the largest of its kind so far, and they had an average age of 74.

Participants were split into four groups: some received brain training focusing on processing speed, others on memory and others on reasoning ability. A fourth group did not get any brain training. The groups were given 10 sessions lasting 60 to 70 minutes over five or six weeks and nothing else for the next decade with the effects monitored at intervals over the next 10 years.

The findings showed that around 60 per cent of those who participated in the brain drills reported they had less difficulty with day-to-day activities such as handling their finances and shopping compared to 49 per cent of those who did not have the training.

Sleep soundly to reduce prostate cancer risk

A Yoghurtt against Diabetes

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study by the Harvard School of Public Health suggests that men who get regular nights of good, sound sleep reduce the risk of developing prostate cancer. Higher levels of melatonin, a hormone produced during sleep which helps to keep the body’s internal clock in check, were linked to a 75 per cent lower risk of developing the disease.

However, men who have difficulty in either falling or staying asleep typically have lower levels of melatonin and the study suggested that chronic disrupted sleep could raise the risks.

The research questioned 928 men in Iceland about their sleeping habits and analyzed their urine samples to assess their melatonin levels.

Over a period of seven years 111 of the men were diagnosed with prostate cancer with 24 of them with an advanced or life-threatening form of the disease. But those with above average melatonin levels were 75 per cent less likely to develop advanced prostate cancer than those with below average levels.

esearchers at Cambridge University have found that consuming an average of 575g of yoghurt per week appears to cut the risk of developing Type 2 diabetes.

The study looked at more than 4,000 people, 753 of which had developed Type 2 diabetes, over 11 years. The results showed that those with the highest consumption of low-far fermented foods like fromage frais, yoghurt and low-fat cheeses were 24 per cent less likely to become diabetic over the period. When the study was focused on yoghurt it showed a 28 per cent reduced risk of Type 2 diabetes.

“At a time when we have a lot of other evidence that consuming high amounts of certain foods, such as added sugars and sugary drinks, is bad for our health, it is very reassuring to have messages about other foods like yoghurt and low-fat fermented dairy products, that could be good for our health,” said Dr Nita Forouhi of the University’s Medical Research Council Epidemiology Unit.

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REEBOK CROSSFIT PERFORMANCE TRAINING APPAREL FEATURES NEW “BAREMOVE” ZONED CONSTRUCTION SYSTEM FOR MOVEMENT, BREATHABILITY AND PROTECTION

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his Spring/Summer 2014, Reebok is incorporating its innovative construction system, BareMOVE, into its pinnacle performance range Reebok CrossFit® apparel. The zoned system of BareMOVE is designed to target key areas within the apparel to keep the body cool, free and protected for a more comfortable experience when working out.

The Movement zones include ergonomic seam placement to increase reach, stretch and articulation within

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the apparel. The Cooling zones consist of strategically placed ventilation areas to keep the body cool and dry. Antiabrasion materials are incorporated into the Protection zones to reduce friction and also help to protect against the wind and sun. ”Our product teams have made it their priority to meet the needs of our athletes and how they train. We’ve spent that last three years perfecting our products to move the way the body moves. The BareMOVE

system optimized the athletes’ range of motion during any training movement, keeping them cool and protected, so they can focus on performing at their highest level” said Chris Froio, Head of Training at Reebok.

Featuring bold colours and attitude graphics the Reebok CrossFit apparel is constructed for any type of functional movement and is available in styles for men and women in Reebok stores across the GCC. Q

Fitness Warm Up TIME WARP

APRIL 18, 1994 – LARA HITS A RECORD TEST MATCH INNINGS At the age of 24 and playing in his first Test Series against England Brian Lara writes himself into the history books with a sensational first innings total of 375 in Antigua. Lara hits 164 not out after the West Indies win the toss and choose to bat on day 1. He continues his imperious form to reach 320 not out at the close of day two and is just 45 runs short of fellow West Indian Gary Sobers’ record of 365, which has been in place since 1958. On day 3 Sobers himself turns up to watch Lara try to beat his record and the youngster duly delivers, hooking Chris Lewis for four to pass the milestone.

Pandemonium ensues. A full-scale pitch invasion takes place and it is a full six minutes before the next ball is bowled. Lara eventually succumbs to Andrew Caddick for 375. Lara’s record remains intact for nine years before Matthew Hayden smashes the Zimbabwean attack for 380 in Perth in 2003 but the following year Lara re-writes the history books again, scoring 400 against England in Antigua.

THE X LIST: SMARTPHONES HTC RED ONE Sleek and smart, the HTC Red One features a sturdy aluminium body and a 4.7” Full HD display which, although smaller than most, is one of the best performing screens on the market. The 4MP Ultrapixel camera is outstanding and 1.7Ghz quad-core processor and 2GB of RAM makes the HTC One one of the fastest smartphones out there.

SONY XPERIA Z1

APPLE IPHONE 5S

LG G2

A distinctive upgrade from the Xperia Z, the Z1 is taller and thinner than the Xperia Z but without the sharp corners of its predecessor. It’s big (144 x 74 x 8.5mm) which will put those with small hands off but the Z1 packs a punch.

The 5” display is as eyecatching as it gets but the major advancement comes in the form of its camera. The new 20.7MP blows most of its competitors out of the water in this respect.

The iPhone 5s may not look much different to the iPhone 5 but inside the improvements have made it the most advanced Apple smartphone to date.

The camera has been given extra modifications while the super-fast 64-bit A7 processor will begin to reach its potential when developers start creating apps that support it. The biggest talking point is the introduction of TouchID – unlock your phone with fingerprint identification.

While the LG G2 is relatively big for a smart phone it is with good reason as the boffins decided to shove a 5.2” screen into it’s 70.9 x 138.5mm dimensions.

Powered by the next-gen Qualcomm Snapdragon 800 processor the phone is incredibly speedy and has no lag whatsoever when browsing through the user interface.

SAMSUNG GALAXY S4 Slight style modifications with a sleeker and more serious look and a whole host of improvements make the Galaxy S4 a worthwhile upgrade from the S3. The S4 is chock-full of new features which would be too great a list to fit here, just rest assured it’s one of the best performing smartphones on the market with the same HD screen as the HTC One and a new 13MP camera.

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FITNESS FIRST NEWS

S HIIT is a worldwide hit

T

HE annual study by the American College of Sports Medicine which determines which fitness trends are gaining and losing popularity across the globe has a new entry at the No.1 spot for 2014 – High Intensity Interval Training (HIIT).

Using Survey Monkey, the online survey was completed by 3,815 people from across the globe with answers coming from Brazil, South Africa, Europe, Singapore and the UAE. The survey ranked in order the trends from highest (most popular trend) to lowest (least popular trend) and HIIT topped the pile ahead of Body Weight Training.

HIIT is popular amongst gym goers because time is at a premium for many in the modern world and a regular HIIT routine takes only a short time to complete. However, the workout can cause injury due to its intense nature so it should only be attempted after a thorough warm-up routine.

INCE MyZone officially launched in 11 clubs in November last year the feedback ck from Fitness First members has been phenomenal and the results from the MyZonee members in the month of January throw up some interesting statistics.

Across the 11 clubs the data of 2,369 MyZone users was taken with a total of 2,017,415 MEPs (MyZone Effort Points) scored and 9,433,883 calories were burned. That amounts to approximately 68,361 cans of fizzy pop.

Here is a MyZone Fitness Challenge from the Fitness First team at Motor City club for you to try: 1 km run 20 Burpeee box step-overs Run upstairs 5 x 15m Farmers Walk (40kg female/60kg male) 30 Thrusters (20kg female/30kg male) Run downstairs 1K row Try it and tell us know how many MEP’s you earn and in what time?

What you post on

Instagram: M44ria

ohmyitsaya_

One arm handstand #practice #funbeforetheworkout

Already motivated, I guess it’s a habit now

lenob

What you said on Facebook: DO YOU PREFER TO WORK OUT BY LIFTING WEIGHTS, OR USING YOUR OWN BODY WEIGHT?

SADAF KAMRAN: BODY WEIGHT! SOUHA ABOU BAKER: BOTH MUHAMMAD KASHIF: TO GET BIG YOU NEED TO LIFT BIG, THOUGH BODYWEIGHT TRAINING IS A GOOD START.

My XFIT valentine with @m44ria ....a lot of fun and a lot of mess #xfit #fitnessfirstme #workout #challenge #valentine #fitness #bromance

MOHAMMED WALID ADAS: LIFTING WEIGHTS. NUHA ALSHAQRA: BOTH. MUSTAFA SUROUR: BOTH!

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FITNESS FIRST’S XFIT BEACH EVENT

OVER 100 ATTEND FITNESS FIRST’S X-FIT BEACHSIDE CHALLENGE

F

ITNESS First Middle East recently hosted an innovative ‘X-Fit Beachside Challenge’ at the Jumeirah Beach Park in Dubai seeking to inspire the local community to adopt a more regular and healthy lifestyle habit for staying fit.

More than 100 fitness enthusiasts, including DJ Kris Fade of Virgin Radio Dubai, tested their endurance limits at the event which offered participants a fun day-out in the sun and

introduced them to high intensity functional training.

Fitness First’s coaches demonstrated specialised workouts that use sheer body weight for achieving high fitness levels. Held along the shoreline and on the beach, the exercises combined a variety of functional movements. The activities also included air squats sprint catch ups, fireman carry/piggy back ride, walking lunges, human wheelbarrow,

plank burpee jump overs, frog sit-ups, flutter kicks, inchworms, push-ups, and side knee tucks as well as a group attempt at the longest ever plank with over 100 people lining up along the shoreline.

X-Fit offers high intensity functional training in a purpose built studio kitted out with specialist Rogue equipment, located at Fitness First Dubai Knowledge Village.

For more info call 800 FITNESS.

FITNESS FIRST NEWS

HERE IS A TYPICAL XFIT DEEP DAILY EXTREME EXERCISE PROGRAMME

BEGINNER: (countdown your number of reps as follows) *-10-9-8-7-6-5-4-3-2-1-* *400 metres run or row (at beginning and end of circuit) – Burpees Box Step over – Abmat Sit ups – Chin ups or Pull ups – Air Squats

WHAT IS XFIT?

X

Fit has made a huge impact since it was first launched at Fitness First Knowledge Village a year ago. Not everyone has tried it yet, so here we try and explain in more detail the whole concept behind it.

The idea is simple. Fitness First XFit classes will take your fitness, strength, mobility and endurance levels from ordinary to eXtraordinary.

XFit is designed for anyone from a beginner, housewife, student, couch potato, fitness enthusiast, highpowered business executive or elite athlete.

Whether you want to improve your fitness capabilities as well as improving your existing skills or

you want to challenge yourself to achieve a new understanding of your individual capability.

Fitness First promotes Fitness through combining elements of functional conditioning systems, cardiovascular conditioning, gymnastic conditioning development, Olympic weightlifting and high intensity resistance exercise systems to create XFit. “TRANSFERABLE FITNESS” is one of the main mantra’s XFit is promoting, meaning all the programming is geared towards making you fit enough to complete all the activities of daily life. From being fit enough to climb a set of stairs without being breathless or wanting to scale

mountains in record times, it doesn’t matter, XFit will get you fit enough to do it.

Once you’ve tasted XFit you will never be able to think about training the way you used to again.

This is because you will actually enjoy it, because you get measurable results, because you meet like-minded people that support you on your journey and because you achieved things you never thought you could. Welcome to XFit! XFit is available at Fitness First Knowledge Village. To find out more call 044298744 or log on to: www.fitnessfirst-me.com

ADVANCED: Complete as many rounds as you can in 15 minutes: 10 Deadlifts (100lbs Female/215lbs Male) 8 Kettlebell sit up to stand (Recommended 12kg female/20kg male) 6 one arm snatches (35lb Female/55lb Male) And if you still have any energy left…

Complete as many as you can in eight minutes: 1 Power Clean (Female 75lb/ Male 135lb) 1 Burpee 1 Burpee

FITNESS FIRST’S MOVEMENT EVENT

FITNESS FIRST’S ‘MOVEMENT’ EVENT BRINGS FUN, FROLIC AND FITNESS TO FAMILIES

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UBAI residents danced, pressed, kicked, stretched and moved at ‘Movement’, Fitness First’s day-long celebratory exercise initiative.

The event saw 500 participants come together to enjoy a variety of Group Exercise (GX) activities including TUFF, Boot Camp, Body

Jam and Yoga at the Fitness First studio in Sports Zone, Meadows Club.

Children were kept entertained throughout with a range of activities such as Zumbatomic, as well as children-oriented yoga and aqua workouts.

Adding to the spirit of the

celebration was the open BBQ area, Fun City children’s area and sponsors’ stands providing refreshments.

Participants of ‘Movement’ also witnessed the exclusive launch of DISQ, a handy mobile fitness product. The Soccer Kids football academy was also present.

CONGRATULATIONS TO OUR COLUMNIST ELLY NUNGA, WHO GAVE BIRTH TO HER SON ON FEBRUARY 15TH, WEIGHING A HEALTHY 7.1LBS, NAMED ETHAN JOHN NUNGA. ELLY IS CURRENTLY ON MATERNITY LEAVE BUT PLEASE LOOK OUT FOR HER ARTICLE ON POST-NATAL FITNESS IN THE NEXT ISSUE.

UPCOMING EVENTS : 8TH MARCH International Women’s Day Open day for all women in the UAE. At all UAE Ladies Only Clubs.

S a species, women are adept at the balancing act. Family, career, cooking, school run, homework, parent-teacher meetings, playground fisticuffs, cleaning, in-laws, outlaws – at best, it’s an eight ball juggle.

But somehow we manage. However, there’s often one aspect of our highly complex life that we neglect – ourselves.

Late from work? Postpone the gym session.

Cooking for guests? That morning walk can wait till tomorrow. The class teacher wants to discuss your child’s progress? Cancel the swim. We are programmed to think in this way. Well, it’s time to do some serious de/re-programming.

International Women’s Day is on Saturday, March 8th this year and it’s time to rethink our priorities and our role in the grand scheme of things. It’s time we took charge of our personal well-being but the big question is, how do you find time to work out? The simple answer is, you don’t find time – you make it.

This March, Fitness First offers some really cool ideas that are sure to make your exercise schedule as effective and enjoyable as possible so that come what may, you don’t skip your workouts. Some may require you to visit the gym while others can come handy at home.

Fitness First’s Swing Yoga is yoga on a high – literally. Imagine doing yoga while hanging upside down in different positions. Yes, it’s intriguing, but

18TH MARCH Mother and daughter Mother’s day Event. Umm Sequim park. 10am 1pm. Strictly ladies only.

by Sarah Mahmood

BALANCING ACT that’s not all. It is also a one-of-a-kind therapeutic exercise with each posture specifically targeted to satisfy the demands of certain muscle groups, while the stretching promotes better blood circulation and increases flexibility in joints.

If you are a water baby who believes that nothing comes close to swimming, you can take advantage of any of the 200 classes operated by Fitness First Swim Academy across Dubai, including Uptown Mirdif, Burjuman and Emirates Living.

Fitness First’s XFit studio is a purpose built high intensity training facility located at Knowledge Village. XFit is a combination of elements of functional conditioning systems, cardiovascular conditioning, gymnastic conditioning development, Olympic weight-lifting and high intensity resistance exercise systems that ensures that your workout is as varied as it is effective. Open to both members and non-members the XFit Studio is the right place for a quick and intense workout.

If you are a home-bird and your living room is your haven, consider investing in a TRX suspension trainer, or some Kettlebells.

There are so many ways you can incorporate these into a home workout, log onto the Fitness First Youtube channel for some ideas: www.youtube.com/fitnessfirstme1 How you choose to work out depends on many factors so it is important to choose a regimen that will work best for you. This is why Fitness First has a whole repertoire of exercise options and internationally accredited Personal Trainers at your disposal.

Studies show that regular workouts not only reduce your risk of stress, depression, dementia and Alzheimer’s disease, they can also boost levels of selfesteem, mood, sleep quality and energy.

One thing is clear: exercise you must, in order to keep yourself fit. After all, you are the keystone to that towering structure called your family. Q

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Annie Browne, Group Health and Safety Manager, Fitness First Middle East.

With 10 lives saved in the past two years, First Aid training is taken very seriously at Fitness First. Here Annie Browne, Group Health and Safety Manager, Fitness First Middle East, talks us through a recent resuscitation and how Fitness First continue to stay ahead of the game when it comes to Health and Safety.

ARE YOU FIT TO GET FIT? Sheldon steps in to save a life PERSONAL Trainer Sheldon recently completed his First Aid training course and he needed it almost straight away after a routine Group Exercise class one morning. Shortly after completing the session, regular gym-goer Muriel collapsed while doing her warm-down on a treadmill.

Sheldon sprang into action and administered the correct procedures which potentially saved her life. Sheldon first tried to get a response from Muriel by gently shaking her and asking her, loudly, if she was OK. He checked for any obstructions in her mouth and after seeing none he opened up her airway by tilting her head back and checked her breathing. She wasn’t breathing. Sheldon instructed another trainer on hand to tell the front of house to call for an ambulance and asked another to get the defibrillator while he began CPR (cardiopulmonary resuscitation) on Muriel.

The defibrillator arrived and Sheldon put it on Muriel exactly as he had been trained to do.

The machine advised a shock and gave clear instructions on what to do but Sheldon already knew.

He continued with CPR for a further two minutes until the machine advised him to stop while it analysed her for a heart rhythm. He checked her breathing again and she moved.

After a short while she could talk to Sheldon.

She knew where she was, which was a good sign and meant that there might not be any brain damage. He put her into the recovery position and shortly afterwards the ambulance arrived, having been met outside the building by another member of Fitness First’s staff to ensure they got to the gym as quickly as possible. Muriel was 32 years old at the time of her sudden cardiac arrest and Fitness First staff visited her in hospital two days later and met her husband and 20 month old son.

This is not the first time there has been a successful resuscitation of a member who has suffered a sudden heart attack.

In the past 21 months the first aid trained staff have saved the lives of 10 members using either the defibrillators that are in every club or by responding quickly to get them to hospital for life saving treatment. Fitness First recently received a commendation on the quality of their First Aid trained staff by the Dubai Centre for Ambulance Services.

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So what can you do to ensure you are fit enough to get fit?

There are some medical conditions to be aware of before exercising and you should always consult a doctor if you suffer from, or have a family history of any of the following before you start training at Fitness First: • High blood pressure.

• Heart or circulation conditions or previous heart attack.

• Family history of heart disease or heart attack.

• Family history of strokes.

• Diabetes – are you insulin dependent or controlled by diet?

• Asthma.

• Stress or depression that involves taking prescribed medication.

It is worth getting a check-up with a doctor if you are over 35 or have been inactive for a long period of time.

When you join a Fitness First club you will be asked complete a medical history form and it is essential that you declare any medical conditions you have or have had and any medication that you are taking.

Signs to look out for during exercise.

In Muriel’s case it was very sudden but usually there are some warning signs that indicate something is seriously wrong and that people should look out for while exercising.

During physical activity it is normal for your heart rate to increase, particularly if you are training hard. However, there are some signs and symptoms you need to look out for that may indicate a problem.

• Sudden feeling of tiredness or exhaustion.

• Shortness of breath.

• Severe pain in the chest that does not go away with rest.

• Pain that radiates from the chest and neck and down the left arm.

• Tingling sensation in the fingers of the left hand.

• Severe, sudden headache.

• Weakness down one side of the body.

• Suddenly feeling faint, very dizzy or generally unwell.

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What should you do?

If you experience any of these symptoms stop the exercise immediately. Always ensure you wear the safety clip provided on all treadmills. These are designed to stop the machine quickly but safely if you stumble, fall or suddenly feel unwell. Ask for help from one of the staff on the gym floor. If you are in the group exercise studio ask another member to get the attention of the instructor. If you notice anyone who is unwell please get a member of staff immediately to help.

MyZone Fitness First have recently introduced MyZone into the clubs and this is an excellent way of not only monitoring your performance in your exercise regime but it also identifies the intensity of your workout and helps to ensure you stay within safe zones of exertion (see above).

ARE YOU FIT TO GET FIT?

FIRST AID TRAINING THERE is a rigorous first aid training programme in Fitness First. At present there are over 850 trained staff who have undergone emergency first aid, defibrillator and incident management training.

Training sessions are held at the Academy in Burjuman Fitness First twice a month over two days and conducted by instructors from HSS Health and Safety Solutions.

Members at Burjuman will often see a group of ‘students’ on the gym floor, in the GX and RPM studios, and even at the swimming pool responding to scenarios in the Incident Management Training.

It is vital that it is as ‘real life’ as possible and has proven to be very effective. This also ensures that the training is relevant and gives the staff the confidence they need to use the skills they have learned.

Before coming to Dubai six years ago and prior to becoming a health and safety professional, I was in charge of a busy Accident and

Emergency Unit in the UK. We often had people brought in suffering from various medical emergencies that happened in gyms and fitness centres.

Sometimes there was nothing we could do. People go to gyms to get fit but sometimes their bodies are not fit to get fit and they do not always know about it. If someone is not breathing you only have three minutes to get oxygen to the brain before it starts to die.

An ambulance will usually take longer than that to arrive on scene so it is vital that good First Aid is available from trained and competent staff. Q

At present there are over 850 trained staff who have undergone emergency first aid, defibrillator and incident management training.

At Fitness First Middle East we take the safety and well being of our members very seriously.

The training is provided by HSS for all our clubs in the UAE, Jordan, Bahrain, Qatar, Saudi Arabia and Kuwait. All Fitness staff have to be qualified as part of their personal training qualifications. We conduct special training in incident management for the Group Exercise teams, including the Freelance Instructors, as they are often alone in the studio with large numbers of members. Other trained staff includes the lifeguards, front of house staff, floor assistants, and of course our club management teams.

You couldn’t be in safer hands!

EX-CERCISE A looming meeting with an ex-partner has topped a list of the most motivating scenarios for getting fit, Fitness First can reveal. A recent study in the United Kingdom by Fitness First has suggested that women are more motivated by meeting an ex, than being a bride. So big is the trend – dubbed ‘Ex-cercise’.

51% of women agreed they are most likely to stick to a fitness programme when preparing to see an old flame. 39% thought preparing for their wedding day would give them staying power.

Fitness First uncovered the trend when investigating increased activity in gyms amongst women outside of the January boom. These include the run up to Christmas, late February and early March as well as the months of May and June. Fitness First studies trends on members’ motivation and fitness habits to stay at the forefront of the gym industry.

Top scenarios driving the ‘Ex-cercise’ trend amongst women: • • • • •

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Seeing an ex for the first time at a mutual friend’s birthday party or wedding.

Desire to look better than an ex’s new partner at social events.

Wanting to show and ex ‘what he’s missing’ through pictures on social media.

Needing to feel better about themselves after spending their first Valentine’s Day alone.

Attempting to win back a former lover.

“Fitness is not just about looking good, but also having the confidence to go further. So it’s understandable that being fit could help you better deal with an inevitably awkward meeting. And of course, reminding an ex what they’re missing out on also doesn’t hurt.”

David Jones, Marketing Director at Fitness First, said: “Motivation is a very personal concept which is why we were keen to understand contributing factors to annual peaks in club attendance.

“We found that 74% of women think looking slim, fit and healthy when seeing an ex is imperative and that the first half of the year – mainly February to June – holds the threat of running into an old flame for 58% of them.

“It was also interesting to see the role that social media plays in this trend with over half of participants (53%) admitting to posting attractive pictures of themselves in the hope their ex would see them, and 33% saying that this motivated them to work out and eat healthier.

“Now that we understand the trend, we’re thinking about creating a bespoke ‘Ex-cercise’ class to help members achieve their goals with the help of our fitness experts and have a bit of fun as well.

Fitness is not just about looking good, but also having the confidence to go further. So it’s understandable that being fit could help you better deal with an inevitably awkward meeting.

And of course, reminding an ex what they’re missing out on also doesn’t hurt.”

EX-CERCISE FOR MEN While ‘Ex-cercise’ was not identified as a trend amongst men, Fitness First’s findings showed that school or university reunions are also a motivating factor for both sexes. The vast majority of respondents (82%) admitted that they expected to be judged on their weight, appearance, success and relationship status at reunion events. Nearly half of participants admitted to trying to get fit or lose weight in advance of a reunion. Other motivating scenarios include preparing to be a bride, beach holidays and meeting a new partner’s friends and family.

On average, women start their ‘Excercise’ regime six weeks before they are due to meet their ex, showing just how committed they are to the cause. Top areas of ‘Ex-cercise’ focus amongst women: 86% General weight loss 54% Thighs 48% Bottom 35% Bingo wings 29% Tummy Top fitness trends from Fitness First’s Director of Fitness, Lee Matthews, to help get the best ‘Excercise’ results: Body Weight Training: Using very little equipment and your own body as a form of resistance, Fitness First’s Freestyle areas help create a workout with maximum effectiveness from every movement.

High Intensity Interval Training: This can be done in 30 minutes and involves several short intense bursts of exercise followed by a short rest period.

Group Personal Training: This offers the motivation from a trainer as well as from friends or other gym attendees. You receive focused training, specific to your needs.

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ALISTAIR BROWNLEE

Beast A DIFFERENT KIND OF

The Olympic triathlon champion talks exclusively to Richard Bevan ahead of the defence of his Abu Dhabi triathlon title which he won in record-breaking fashion last year.

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ALISTAIR BROWNLEE

{ 36

I’d wanted to investigate doing the longer like a great place to start.They’ve made some spectacular sights and the swim is is great when you’ve come from Britain!

A

LISTAIR Brownlee is a rare breed. A very rare breed indeed. The 25-year-old reigning Olympic and two-time world triathlon champion is a born athlete.

He’s also an extraordinarily fit individual who, along with his younger brother Jonathan, has re-written his sport’s rulebook with a series of stunning achievements previously thought to be the preserve of much older competitors.

When the Englishman is in full flow, he somehow manages to make one of the world’s toughest sports look almost effortless. A well-known anecdote tells of him out jogging in his native Yorkshire Dales one afternoon and stopping to chat to an old friend. After several minutes a pack of runners appears in the distance, at which point Brownlee turns nonchalantly to his friend and says, “I’d better go, I’m in a race,” before setting off again to romp home in first place.

When making his debut in last year’s Abu Dhabi International Triathlon he took a wrong turn after missing an exit sign during the 100km cycle leg, causing him to lose his lead to Dutchman Cesar Beilo. He trailed by 80 seconds at the transition to the final-leg 10km run yet still contrived to set a new course record time of 3 hours 20 minutes, 18 seconds as he cruised to the title more than 5 minutes clear of Beilo. It was classic Brownlee.

“It was great to win in the manner I did, despite the mishap in the bike leg. I really didn’t know how it was going to go in terms of doing a 100km bike time-trial rather than the 40km I’m used to,” says Alistair, who usually competes over the Olympic triathlon course which consists of a 1.5km swim followed by a 40km cycle and a 10km run rather than the so called ‘short course’ he did in Abu Dhabi which features the longer bike stretch.

“But I was pleased with my performance. You

never know how you’re going to feel getting off that bike after 100km until you actually do it. But I felt alright so I was really pleased.

“It was my first time competing in Abu Dhabi and my first time over the slightly longer distance.

It was also my first race of 2013 and after all the Olympic-distance racing the year before it was really important for me to do something different, so it was a great experience.

“For quite a while I had wanted to see how I would stand up to competing over the longer distance and Abu Dhabi seemed like a great place to start. They’ve made the course quite iconic. It’s a great city with some spectacular sights and the swim is nice as the water is beautiful and warm, which makes a big difference when you’ve come from Britain!

“The bike leg culminates at the Yas Marina Circuit where the F1 takes place, which is really cool. You don’t get the chance to do that very often in a race.

It’s brilliant.”

Brownlee’s sport is his life, and he’s 100 per cent committed to it. His training waits for nothing and no man, as I find out midway through our telephone interview when he tells me that he’s actually in the middle of a long bike ride, as he prepares for the new season. “It’s fine, I’ve got a hands free thing on,” he laughs. “You’ve got to multitask sometimes haven’t you?”

Underneath his angelic and unassuming boyish exterior Brownlee, as his fellow Yorkshiremen would say, is ‘tough as teak.’ Thrust into an outdoor lifestyle by his sporty parents, he was already competing in swimming galas and cross-country running events when his uncle introduced him to triathlon at the tender age of eight. He became hooked almost immediately.

“My uncle Simon was competing in some

distance for a while and Abu Dhabi seemed the course quite iconic. It’s a great city with nice as the water is beautiful and warm, which

{ 37

ALISTAIR BROWNLEE

triathlon events at the time and he encouraged me to give it a go,” he says. “I loved the excitement of it and the variation compared to taking part in a swimming gala and just diving in and swimming for a few minutes; or competing in a cross country race where, as much as I love it, it’s just running around in a muddy field. I love the tactics of the race – the transitions, everything. I did all the sports of triathlon individually before but combining them all in one race really appealed to me.”

Brownlee is a smart cookie and could undoubtedly have become a doctor like his parents, Keith and Cath, had he not shown such

So those were the reasons I made the decision to leave Cambridge and it paid off for me!”

It would be fair to say that Brownlee was correct in following his instincts to pursue a career in sport. Just weeks after dropping out of Cambridge, he won the Junior World Championship in Switzerland and went on to claim the 2008 U-23 World Championship in Canada before collecting his first senior world title in Australia the following year at just 21 years old, having won all five series races he’d competed in.

It was the first time anybody had claimed world titles at all three levels.

Brownlee added a second world title in China

London was always the big goal on the horizon.

Winning Gold there was the one thing I wanted to do in my whole career so to actually do it was surreal.

“It was weird because you cross the line and that’s it. It’s all over. The one thing you’ve focussed on for all those years is just... gone. You don’t know what to expect. You don’t know what happens next – if it’s going to be amazing, if it’s going to be life-changing in that very second. It’s a really strange feeling, but obviously really good.”

And has life changed?

“It’s definitely got a lot busier but in some ways it hasn’t changed at all. I’ve still got to dive in the

in 2011, as well as his third European title in Spain, before the crowning glory of a career that had already harvested an embarrassment of riches – in a sport where athletes aren’t supposed to reach their prime until their late 20s – came in the London 2012 Olympics.

On home soil, in front of legions of fans in Hyde Park, he achieved his lifelong dream by winning the gold medal in a time of 1 hour, 45 minutes, 25 seconds, while Jonathan took the bronze medal, despite a 15-second time penalty, to win Britain’s first two Olympic medals in the sport.

“I remember when I first heard that the Olympics were going to be held in London,” he says. “I think it was in 2005 and at that point it felt like a million miles away and I didn’t think I’d be there. But from that point onwards it was all I wanted to do and that focus increased in 2006 when I switched Universities to concentrate on my training and really commit to the sport.

pool and go swimming or ride my bike or go running in the rain every day!”

One of the most striking statistics of Brownlee’s Olympic feat was that his time of 29 minutes, 7 seconds in the 10km run section was only just over a minute and a half slower than Mo Farah’s winning time in the 10,000m. His speed over the distance has convinced him to mix things up a little bit this season by hopefully competing in the 10,000m at the Glasgow Commonwealth Games.

He ran in a 10km race at Stanford University last April without training, and came second with a time of 28 minutes, 32 seconds.

“It’ll be a new experience for me if I qualify for the Commonwealth Games but I’m looking forward to it,” he says. “I’d love to think I can run under 28 minutes. I think sub-28 is genuinely world-class running. I can definitely improve on my Stanford time and I wasn’t quite fit during that race. If I’d had my Olympic fitness my time

The Brownlee brothers have changed the face of triathlon forever by pushing the boundaries with a series of stunning achievements including in 2012 at the London Olympics when Alistair took Gold and Jonathan claimed Bronze.

a startling gift for triathlon. He was accepted into the prestigious Cambridge University where, in 2006, he began studying medicine before dropping out after the first term, having made the decision to get serious about a career in triathlon.

As a result, he moved back to Yorkshire where he completed a degree in sports science and physiology at Leeds University.

“The medicine course that I was doing at Cambridge was very intense and the workload was too much to be able to do triathlon at the same time, so I decided that I needed to do a different course,” says Brownlee, who last year added to his academic achievements with a Masters degree in Finance. “Leeds was also where I felt I trained best and where the set-up was best for me.

“The Yorkshire Dales are fantastic for training.

We’ve got some great hills, beautiful roads, spectacular scenery and wonderful places to run.

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One of the most striking statistics of Brownlee’s Olympic feat was that his time of 29 minutes, 7 seconds in the 10km run section was only just over a minute and a half slower than Mo Farah’s winning time in the 10,000m.

“It was weird because you cross the line and that’s it. The one thing you’ve focussed on for all those years is just gone. So you don’t know what to expect. You don’t know if it’s going to be amazing or if life is going to change in that second. It’s a really strange feeling, but obviously really good.”

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ALISTAIR BROWNLEE ¹1¼^M ITZMILa IKPQM^ML UWZM \PIV 1 M^MZ LZMIUML 1 _W]TL I[ IV MQOP\ aMIZ WTL _PMV 1 ÅZ[\ started triathlon. It’s kind of strange but it doesn’t mean that I don’t still want to train as hard as I can, race as much as I can and achieve as much as I can. When I retire I’ll still ride my bike every day. I can’t imagine a day when I won’t ride my bike or go running.”

www.abudhabitriathlon.com would’ve been the best part of 20 seconds faster.”

It’s a mark of the humility and downto-earth nature of Brownlee, as well as the affection that exists between the two brothers, that his first act when being interviewed after winning Olympic gold was to declare how proud he was that Jonathan had also made it onto the podium in spite of the time penalty.

The younger Brownlee is two years Alistair’s junior and his achievements are almost as impressive. He won the 2012 World Championship and took silver last year, while he’s also a two-time World Sprint Triathlon Champion (750m swim, 20km bike, 5km run). Jonathan followed his brother into the sport at a young age and Alistair believes the fact that they both compete at the top level of triathlon is crucial to their combined success.

“I’m not sure if either of us would be where we are today without each other,” he says. “It’s been fantastic and really important for us – both in training, where we push each other to the limit every day, and also in

races where we help each other tactically.

“We used to be massively competitive in absolutely anything – Monopoly, you name it! But now we’re not. Now we tend to save our competitiveness for triathlon.”

The pair shared a house until Olympic success afforded Jonny the luxury of his own place – just 500 metres down the road from Alistair and it’s not uncommon to see the siblings bellowing instructions or encouragement to each other during races.

Alistair suffered hugely with Achilles and ankle injuries last year, causing him to miss out on his third world title when he broke down during the 10km run in the Grand Final in London’s Hyde Park. He soldiered on, wincing all the way, and dropped down the field out of contention, saying afterwards: “I’ve never dropped out of a race in my life and I wasn’t going to start now.” Each time his brother passed him on the course, he screamed instructions as Jonny went on to finish second.

When he makes his return to Abu Dhabi on March 15th, Brownlee, who is still working hard to finally overcome his ankle problems,

Alistair Brownlee returns to defend his title in the Abu Dhabi International Triathlon on March 15th.

will have the added challenge of his brother’s debut in the event to contend with.

“I’m really looking forward to defending my title and I’m going to try my hardest to win it again,” he says. “I think it may be a bit more difficult this year with Jonny competing as well but we’ll see!”

Having already won practically everything there is to win in the sport, it would be understandable if Brownlee took his foot off the gas, but that’s just not the kind of character he is, so you can be sure he’ll be giving it everything he’s got in Abu Dhabi.

“Winning the Olympic Gold was my number one ambition,” he says. “I’ve already achieved more than I ever dreamed I would as an eight year old when I first started triathlon. It’s kind of strange but it doesn’t mean that I don’t still want to train as hard as I can, race as much as I can and achieve as much as I can.

“When I retire I’ll still ride my bike every day. I can’t imagine a day when I won’t ride my bike or go running.”

Of course he can’t. It’s what he was born to do. Q

ALISTAIR BROWNLEE’S

Consistency

Eat a balanced diet

Make it fun

The best way for anyone, whether fit or not, to get in shape is consistency with both their diet and exercise regime.

Commitment to a regular fitness and nutrition plan will increase your fitness level and leave you feeling much better especially when you are preparing for a triathlon. I usually map out a week by week plan that I try to stick to on a regular basis. I also try to exercise first thing in the morning because as the day progresses you will find more excuses to skip the workout.

After the holidays people are usually desperate to get back in shape quickly and they often begin extreme diets.

From experience a balanced diet is vital; especially when you are training for a triathlon. Eat plenty of protein and vegetables. I also try to have a good recovery drink post-workout such as Gatorade, to hydrate my body. A personal tip is to eat more superfoods as you approach the race – like oatmeal, bananas, spinach, walnuts, etc.

Get friends and family involved in your training and encourage them to sign up to the triathlon with you. It’s amazing how much more motivated you feel as part of a group and training becomes much easier and more fun. Training for a triathlon can be a daunting task, especially for firsttimers, and a great way to mix it up is to encourage a training buddy or a family member to sign up to the race. I find it very useful having my brother Jonny close by, getting up early with me to go for swims and runs!

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www.abudhabitriathlon.com Rest, rest, rest

Abu Dhabi’s great outdoors

People might think that triathletes are super-human but a critical part of our training regime is to get plenty of rest between training sessions. Whether you are just starting out and training for the first time or an experienced professional, you need to give your body ample amounts of rest between sessions so you can recover and avoid injuries and illness. I usually give myself at least one to two rest days every week just so my body can get sufficient rest.

Last year, before making my debut at the Abu Dhabi International Triathlon, I trained for a while in the Capital city during the winter months. The weather in Abu Dhabi at this time of year is perfect for training and there are a multitude of options for swimming, cycling and running routes. A personal favourite of mine is the Yas Marina Circuit, which offers a unique and friendly training ground on the F1 track on Tuesday evenings where hundreds of people come along to run and cycle.

The Abu Dhabi International Triathlon offers something for everyone, with three course distances; the 223km ‘long course’ (3km swim, a 200km cycle and 20km run), the half-length ‘short’ course (1.5km swim, a 100km cycle and a 10 km run) and the sprint course (750m swim, a 50km bike and 5km run). Both the ‘short’ and the ‘sprint’ distances can be run as a team relay.

Organisers have frozen athlete registration fees for the fifth year in a row. Athletes interested in entering should visit www.abudhabitriathlon.com and, after clicking on the ENTER NOW link, follow the instructions.

Entry fees for the long and short distances are US$190 (AED 695) and US $130 (AED 475) respectively, while sprint course rates are US$75 (AED 275) for individuals and US $120 (AED440) for a team. The fee for the team relay is US$280 (AED1,022).

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FREDERICO CHAVES GUEDES

GINGA IN HIS BLOOD 45

Fred

erico Chaves Guedes, better known as Fred, is a striker who plays for Brazilian Serie A Club Fluminense as well as the Brazil National Team.

He’s also known for scoring the fastest goal in professional football history when he netted for America Mineiro against Vila Nova during a Copa Sao Paulo de Juniores match in 2006 - just 3.17 seconds into the game. Having previously spent four years with Lyon in the French top division for four seasons he’s been the subject of plenty of interest from Europe’s top clubs over the past couple of years but Fred insists he’s happy in his home country and relishing the prospect of lining up for his country when the Brazil World Cup gets underway in the summer with national coach Felipe Scolari having already stated that the 30-year-old has done enough to warrant a place. Fred was a key member of the side that claimed the Confederations Cup with a 3-0 victory over Spain last year – and won the Golden Shoe as the joint top scorer in the competition with five goals - and he would dearly love to complete the ‘double’ when the greatest football show on the planet gets underway from June 12th.

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GINGA IN HIS BLOOD my best at my club with the same motivation I have the Selecao.

SF: As a football player, do you have any special rituals before you enter the pitch?

FRED: Before I go out for a game, I say a prayer. I get down on my knees and I hug my friends. Before the game starts or before a free kick or a penalty, I always visualise scoring goals.

Sometimes people think I’m just watching the game, but I am actually just standing still and visualising goals. Finally, right before the game is about to start I like to kiss the top of the ball for good luck.

SF: Could you define “Ginga” for us?

FRED: Our Ginga is a mixture of happiness with samba and dance. When you see a Brazilian player, you see that he is dancing, he is samba-ing. He’s like a young boy, he is playful. You think he is going to go one way but he actually plays the ball in another direction. He might volley the ball with a bicycle kick which is a beautiful way to score a goal and is very cool.

SF: What does Ginga mean to you?

FRED: Our football… our school of football is all about freedom, ability and improvisation. I always admired this way of playing, tried to improve my game through it and tried to share it with everyone. The way we play football in Brazil is unique. We play with a lot of speed and ability, always looking to do something different.

I feel proud to be Brazilian, to win titles in the Brazilian shirt and I hope to win more in the future!

SF: How did you feel after winning the Confederations Cup with Brazil in 2013? What has been the reaction of the fans? You’ve always had a strong connection with the Fluminense fans of course, but I think that now perhaps the other fans want to be close to you as well, after you scored so many goals. How are the people treating you?

FRED: It’s been great. I’m really feeling the love, not just from my Club fans, but from all the Brazilian people. Shortly after the final, I went to a restaurant with my family and when I walked in I received a standing ovation. So I felt very honoured to feel this feeling of gratitude from the public. In reality, Brazilian players are very grateful to the Brazilian fans, because they really encouraged us during the games and not just here in Rio, but also in Belo Horizonte it was even greater.

SF: In the first two games you didn’t manage to score yet Jo, your replacement, managed to score.

How did you feel then? Were you scared of losing your place?

FRED: I was very happy for Jo that he scored his goals. Our team is very united. We all cheer for one another. Of course as a striker who lives for goals I was disappointed not to score in the first games. It made me want to score even more. Once I scored those two goals against Italy however, my confidence really grew yet what was more important was the confidence that Felipão (Scolari) and the rest of the group showed me during the two games when I didn’t score. This gave me a lot of faith.

SF: Has beating Spain in the final given Brazil the belief that they can win the World Cup? FRED: The World Cup will be harder – there will be Argentina and Germany, both top teams at the moment. But we have confidence and we’ll play at home. Before, opponents no longer respected us, but now we have proved we can beat any team.

SF: And you’re ready for the responsibility of wearing the No.9 jersey?

FRED: I’m ready and motivated. But I need to doing

SF: How do you feel about being the face of the new adidas “Get Ready” campaign for? A global campaign, something only Zidane has done in the past?

FRED: I have the chance to become everything I’ve ever wanted to become, a role model not just for football in Rio and for the Fluminense fans, but for the whole of Brazil and the rest of the world. As a striker for the Brazilian team, I have a responsibility, so I have to be a good role model. I have to do the right things and stay on the right path. It is a great honour to have this opportunity to represent a brand as strong as adidas and to be part of the adidas body care family.

As you said, only Zidane has done a global campaign for adidas body care before. Others have done it for Europe or Brazil, but not for the whole world and this of course increases my responsibility. I will have to be even more careful with the image that I convey.

SF: Did you enjoy the shoot?

FRED: Yes it was great. Everyone was really friendly and the guys were really good football players too. I really felt at home. We shot on Botafogo beach overlooking the Sugarloaf and the view was incredible which makes it hard not to be up for it! It was not that easy to score a goal but I really enjoyed it. It was fun. Q

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BEHIND THE STARS

TRAINING TRIATHLON LEGENDS Malcolm Brown MBE started his career as a physical education teacher but has since become one of the world’s top triathlon coaches. Along with Jack Maitland, he’s responsible for preparing the Brownlee brothers, Alistair and Jonathan, for competition, and he must be doing something right as the siblings have stunned the triathlon world with their achievements which have included winning Gold and Bronze respectively at the London 2012 Olympics.

»

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SF: How do you divide the training week up, and is it indeed a 7-day cycle or longer?

MB: Training weeks are pretty well structured with longer training sessions at the weekends and a mix of high intensity and recovery and technique sessions during the week. Fridays are generally a rest day, but that’s active rest rather than a day off, they will still swim in the morning, go to the gym and do an easy run or ride.

SF: Tell us your background and how you became a triathlon coach, and coaching the Brownlee brothers. Which other athletes have you been involved with other the years?

MB: I did my first triathlon in 1986. It was an Olympic distance event in Edinburgh.

I enjoyed it but was involved in coaching athletics and continued that until going to the Sydney Olympics as team coach. A couple of years later I met Alistair and Jonathan at local athletics track where I was coaching. They were already being coached by Jack Maitland and he asked if I would look after the run elements of their programme. I’ve worked with a variety of athletes and a variety of standards including a World University Games Champion, a Northern Ireland record holder in the 10,000m who went to the Olympics. Also I learned a lot from being on British teams with Kelly Holmes and Paula Radcliffe.

SF: What were your first impressions of the Brownlee brothers when you first met them?

Tell us how you met them and did you think they would go on to reach such great heights?

MB: I first met them when their father brought them to the track and asked me to help with Alistair’s running speed. I worked with them for a short while and they went away until Jack Maitland reintroduced them to me a few months later. They weren’t exceptional athletes for their age. There were others in the UK who had similar or better performances, but they had a lot of determination that set them apart.

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SF: They don’t look very powerful physically and yet often wipe the floor with other athletes – where does this level of performance come from?

MB: Effectively they’ve developed the ability to be very efficient in all three components of the triathlon – so their swim is of a good standard but it doesn’t take too much out of them, the same on the bike. So when it comes to the run they are able to maximise their running abilities.

SF: How much of their ability is nature and how much is nurture?

MB: I feel that everybody if they train intelligently and consistently can improve, and we have no idea how much people can improve. Train-ability is a very interesting area to study and understand, and we can all make progress. There’s definitely the argument that they might not be as good as they are if you had separated them at birth.

SF: The Brownlees have re-written the rulebook in that triathletes aren’t supposed to hit their peak until their late 20s – what are the key reasons for this and how long can they sustain this level for? Will they get even better in their late 20s?

MB: Alistair and Jonathan made the transfer from junior to senior very quickly. That was a very definite strategy that Jack and I implemented. But we also expect them to make incremental improvements annually until their late 20s. They’ll become more efficient swimmers and runners and wiser cyclists.

SF: Swimming, cycling and running are very different disciplines requiring different muscles etc. How do you tailor the training to ensure that there is a balance across all three and how does it differ from the training that an athlete would do for just one of these sports?

MB:Alistair and Jonathon have been triathletes since they their childhood. So they are well used to managing three training sessions a day for most of the week. We tend to schedule easier days on a weekly or fortnightly basis where they may do two of the three disciplines at a lower intensity, but by and large it’s been their ability to train at a high level frequently that has resulted in their achievements. They are doing increasing amounts of strength and conditioning and technique work – they’ve always done elements of that and we’ve dedicated sessions three times a week of strength and conditioning and drills. There will be daily exercises that they will be encouraged to do as well.

SF: How do you ensure that there is no burnout or increased injury risk in what is a very long season?

MB: This year is actually a slightly shorter season than some previous years but it has some distinct objectives. They will need to score early-season points in the World Triathlon Series if they want to be competitive at that, then they’ll go to altitude and focus on training before the Commonwealth Games. Another training block will follow before the Grand Final at the end of August in Edmonton, Canada.

BEHIND THE STARS SF: How much time do you spend working on transitions and what are the key challenges?

MB: Very little, it’s usually just in the race environment and the guys have always made use of the French Grand Prix for high level racing practice, which has been a great experience in many ways.

SF: What key attributes do you look for in a good triathlete?

MB: I think it’s actually having a commitment to daily training but critically a real enjoyment of training, of movement, of the environment. They also need to enjoy and look forward to racing, totally, especially in this game.

SF: I understand while you oversee their general programme you specialise in their run training.

I believe Alistair is competing in the 10,000m at the Commonwealth Games this year. How will this affect his triathlon schedule and training?

MB: We haven’t yet decided whether he can fit a 10k track race into his programme in order to qualify, but he is still very keen to endeavour to get selected for the England team for the 10k at the Commonwealth Games.

SF: What was the reasoning behind the decision and how do you rate his chances?

MB:He’s got to get selected and that could be very, very difficult, but it’s a one-off opportunity to run a 10k in a major championships.

SF: What drove you to want to become a coach?

I believe your father ran with Roger Banister?

MB: I became a coach because of two things: one was I had chronic running injuries from my mid-20s, which frustrated my own running career but I was also a physical education teacher and learned a lot from running myself and wanted to pass that on to youngsters.

My father was a great influence, but like most kids, I took a different path for several years, but he ran every day of his life and was totally committed to running as a way of life. He ran for Great Britain over the mile and three miles at the White City in the days of Bannister, Chatterway and Brasher.

SF: How much satisfaction did you get from seeing the Brownlees achieve their Olympic dream in 2012 and how long had you been

working towards that goal?

MB: It was, not only for the Brownlees, but for everyone associated with them and British Triathlon, a wonderful day. They had been under a significant amount of expectation due to their results previously but they had a plan and executed it with a few variations like penalty boxes and got the results they deserved in my opinion. It was a great day.

SF: How do you go about creating a new challenge after they’ve achieved something so extraordinary?

MB: You have to recognise that things do need to change. So we’ve changed the training environment, training partners, training times, training venues. Also taking a quieter year in Alistair’s case last year and it seem that they’ve now rekindled the fires and are ready to go again.

SF: Alistair suffered badly with injuries last year – what was your role in helping him overcome them and how was his training affected?

MB: I’ve made sure we’ve gone to the world

class support staff and ensured that he has the right support around him to get the right advise available. There were injuries last winter which prevented him from doing the amount of work, particularly on the track, that he would have liked to have done. This year so far has been much better and he should have the strength to recover better from each race.

SF: What is it that you love about the triathlon?

MB: At the end of the day it’s about relationships and that I’m dealing with young people who are admirable. They have a huge work ethic and are genuinely good people and give youth a good name.

SF: What advice can you give to any amateurs looking to do a triathlon in terms of preparation – many people believe it to be too tough.

MB: I think the key thing is to find a weekly routine that enables you to balance your triathlon, family and work commitments. Once you’ve found that routine stick with it for as long as is appropriate rather than making large commitments which then end because they are unsustainable.

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Trainer

Making your health even healthier

PAGE

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Contact the Reception for more information.

By: Fitness First’s Senior Fitness Manager, Nikesh Naik

TIME FRAME TRAINING

This chest and back workout is not for the weak willed.

We’re going for high reps with moderate weight and very limited rest. Grab your timer and let’s get to work!

I see way too many guys wasting hours in the gym chasing the pump. You don’t need to do 45 minutes of chest to fill it with blood. I know a better way.

This is a chest and back workout that’s only 25 minutes long. That’s plenty of time, trust me. You’ll get a HUGE pump and be so finished by the end that just sitting upright will be a struggle.

»

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Chest&Back

»

The basis of this highoctane workout is kicking out high reps within a specific amount of time. For example, you’d have four minutes to finish 50 reps of a given exercise. We call it “time frame training.” It was developed by Eric Serrano, MD, the chief formulator of MusclePharm. At first, I implemented time frame training as a workout finisher. Since then, I’ve seen it moulded it into an actual routine.

We’re going to get into high rep-ranges, but it doesn’t mean we have to go light. Choose a weight that you can lift for 15-20 reps in the first set. If you rip off 30 reps, it’s too easy and you need to change your weight. If you’re so taxed you’re just getting one rep at a time, it’s too heavy.

It might take a couple workouts for you to figure it out.

Keep a stopwatch or timer handy at all times.

Timing is the basis of the whole training. It’s also crucial that you limit your rest. Get a sip of water then get back on the bar. Unless you’re both going at the same time, you can’t really do this workout with a partner; resting while your partner works is just too much time off for this type of training to be effective.

This workout is meant to totally freak your body out. We’ll be alternating max reps with high reps, and chest exercises with back exercises. Your body should be at the brink of its ability—go all-out the entire time.

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EXERCISE 1 PULL UPS

MB:

EXERCISE 2 BENCH PRESS

10-REP WARM-UP (NIKESH’S WEIGHT: 60KG) MAX REPS IN 4 MINUTES (NIKESH’S WEIGHT: BODYWEIGHT ~175 POUNDS) LIMITED REST: 15-20 SECONDS BETWEEN SETS You’ll feel pretty warm coming off those pull-ups, but it’s still a good idea to hit a quick set of 10 reps.

Don’t count the warm-up reps as part of your four-minute working sets, though.

The bench press form I like to use is backed by powerlifting. Take a medium grip, about shoulderwidth apart, to keep your shoulder stress down. Tuck those elbows.

I see a lot of guys in the gym benching with their elbows way out, like a butterfly. That action just jacks up your shoulders. Keep your form tight and tucked.

MAX REPS IN 5 MINUTES (NIKESH’S WEIGHT: 10KG) LIMITED REST: 15-20 SECONDS BETWEEN SETS You want to aim for between 15 to 20 reps in the first set.

From there, you’ll probably have to decrease to 8 reps on your second set and then down to 5 reps on your third set. Five minutes will feel pretty long.

Your biceps might start to give out, but keep your form tight.

You’ll start to do a little kip as you fatigue and that’s okay.

By: Fitness First’s Senior Fitness Manager, Nikesh Naik

EXERCISE 3 ONE ARM DUMBBEL ROWS

50 REPS IN 4 MINUTES LIMITED REST: 15-20 SECONDS BETWEEN SETS Once you’re through the bench press, you’re taxed.

These pull-ups will seriously test your mental capacity for pain. You’ll fatigue a little faster, but get through it.

Come all the way to the top of the movement and exaggerate the squeeze in the upper and lower back. I’ve gotten crazy muscularity and striations from doing these. They just take your body out of its norm and blow it up.

The key is to set your rep count right. If you can’t do these pull-ups, do them on the pull-down machine.

Scale down if you need to.

Form and tempo are more important than the weight you pick. Even if you have to shorten the rep count, finish those four minutes. Tailor this workout to suit your level of strength and conditioning.

EXERCISE 4 INCLINE DUMBELL PRESS

50 REPS IN 4 MINUTES (NIKESH’S WEIGHT: 18KGS) LIMITED REST: 15-20 SECONDS BETWEEN SETS I picked incline dumbbells because I want to get away from the bar for an exercise. I also like doing incline because it’s the best mass-builder for your chest. You can bench all day long, but if you want your pec to pop from your collar bone, you have to do incline press.

It’s a little more difficult to determine weight on this one. Just adjust as quickly as you can. If you pump out 30 reps on your first set, then hurry and adjust. Or, just start over and use those 30 reps as your warm up.

Because this is your fourth exercise, you might need the full 20 seconds of rest.

If by your third set you’re only doing 4-5 reps, you’re right on with the weight.

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By: Fitness First’s XFit Head Coach JoJo Aragon

Pushonup

Ring push-ups are a great variation of traditional push-ups. They’re a great way to develop the chest, triceps and shoulder musculature.

Adding gymnastic rings into the exercise brings in the element of instability which recruits more stabiliser muscles (core and glutes) and maximises the beneƥts. The big diƤerence between standard push-ups and ring push-ups is that you can control the intensity of the workout simply by altering the height of the rings. They also allow you to move through a much greater range of motion which is beneƥcial for individual mobility and Ʀexibility skills. The Ioints are able to track naturally and there’s great carry over into your grip strength.

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How to do Ring Push-ups SET-UP: O Gymnastic rings are set substantially wider than shoulder width.

O Adjust the height of the rings appropriate to your fitness level (the lower the rings the more difficult the exercise).

MOVEMENTS: O Grip the rings, keep your body straight and your legs fully extended behind you.

EMPHASIS: O Cue the descent by attempting to ‘pull’ yourself down to the floor with your shoulder blades.

O Arms are tucked at a 45-degree angle to the torso with clenched fists pointing forward.

O Don’t allow the hips or the lower back to sag.

O With the toes together and hips up, establish proper upper body posture with a neutral back.

O Don’t let your elbows flare out to the sides.

O Slowly lower yourself down towards the floor.

O Pause at the bottom of the exercise then push yourself back up to the starting position. Do not lock out your elbows – maintain tension throughout the muscles during the exercise.

O Repeat.

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O Use a complete range of motion, bringing the chest to the rings. Don’t push the head forward.

By: Fitness First’s XFit Head Coach JoJo Aragon

VARIATION: Single Leg Ring Push-ups: The same as standard ring pusups but lift one leg off the ground. This promotes more instability and engages more of the trunk and hip stabiliser muscles.

BENEFITS: O AFFORTABLE and PORTABLE. You could take the rings or a substitute like TRX to any stable higher platforms to perform this work-out.

O Promotes greater muscle recruitment (abs, back extensors, glutes and stabilisers of the hips and trunk).

O Increases Range of Motion especially in the shoulder area.

O Increase grip strength.

O You can easily height-adjust the rings and control the difficulty of the exercise. The higher the rings are set, the easier ring push-ups become. Lower the rings as you build your strength.

INTERESTING FACTS: “RING PUSH-UPS VS BENCH PRESS” Studies have shown that the muscles in the chest, shoulders and arms work substantially harder on the rings than on the bench.

When done with comparable weight, the subjects on the rings had substantially more tension on their muscles plus they worked more muscles through their entire bodies than the bench group.

Lastly, it was discovered that there was significantly less stress and strain on shoulder and elbow joints. Just a thought!

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By James Sidhu, Fitness Manager, Fitness First, Uptown Mirdiff

FIT AND FAST – Speed and Agility Training Cardiovascular training, check. Resistance exercises, check. Core workout, check.

Stretches, check. The average gym-goers workout programme probably consists of a varied mix of all these things, which is all good and well, but isn’t there something missing from that list? Indeed there is and it’s called speed and agility training. This type of training is often overlooked, but it definitely contributes to an important part of your current state of fitness.

Naturally, you would find this type of training primarily used in sports that focus on quick, fast-paced movement that requires a high degree of balance and coordination: football, basketball, rugby and tennis are to name just a few, but why should only those engaging in such sports enjoy all the gains from this method of training?

Choosing to improve both speed and agility can offer fantastic benefits, such as: • Being able to move your body with greater finesse.

• Reaction times will become sharper and more explosive.

• Movements will become highly coordinated.

• You will become quicker and generate more speed.

Sounds good, right? So let’s look at how you can integrate this mode of training into your workout regime.

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SPEED AND AGILITY EQUIPMENT Speed and agility training does not require much equipment, however, a few particulars from the gym will allow you to create more diverse and challenging exercises. Here are two of the best choices which are the easiest to design an exercise with:

Cones

Ladder

The cone is simple and effective to use – you can create countless drills with just these alone! The cones are used as markers that you will need to travel to (as fast as you can) and can be placed in a straight line, or, in creative patterns to require multi-directional speed and agility.

The ladder is great for footwork drills and developing light/quick feet . Move in-between the rungs quickly in a various styles, such as one-foot or two-foot runs that can be performed forward-facing or side-facing.

SPEED AND AGILITY DRILLS Now we have our two pieces of equipment it’s time to start creating some fun and engaging drills to train with. As always: start simple and refine the basics through easy and non-complex drills first. When your skill has improved, then it is time to get more challenging!

Straight line shuttle run

One/Two Foot Ladder Run

It doesn’t get more basic than this.

Get two cones and place them opposite each other in a straight line. All you need to do is run as fast as possible between each one. You could time yourself doing as many lengths as possible within a set period, or, you can just have a predetermined number of lengths in a set to achieve.

Simple but effective. Just run quickly through the rungs (square spaces) of the ladder from one end to the other. Start off by placing a single foot down in each square and then progress to placing two feet in each square, which is more challenging.

Straight line Cone weaving

Step In, Step Out (Sideways)

This is a little more demanding as now you must weave in and out of a series of cones placed in a straight line, which tests both speed and agility. You want to avoid kicking or scuffing the cones, so coordination is also a factor.

This time, the aim is to face the ladder side-on and push forwards to get both feet into a square, then immediately push backwards to get both feet back out. Keep moving through the squares, repeating this motion as quickly as possible. Again, coordinate the movement and avoid touching/scuffing any part of the ladder.

TOP TIPS Push off from the balls of your feet to generate quick acceleration.

Use your arms to help generate momentum (keep them close to the body).

Use short and sharp steps when changing direction rapidly.

TOP TIPS Get the technique right before putting on too much speed.

Like the cone drills – use your arms to help generate momentum.

Keep your hips square-on and avoid twisting out with the body.

Stop your body from getting ahead of your feet!

These four exercises are just the tip of the iceberg. There is so much more that can be done with a little creativity.

You could mix the cones and ladder together to design a drill that is even more demanding, or, buddy up with a friend and test each other to see who can complete the drill fastest. Speed and agility training is fun as well as effective and could be the last tick on your checklist for total fitness!

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Testimonials

WHY I LOVE SWING YOGA

by Renata Rocha MY first contact with swing yoga was at Fitness First, with trainer Melissa Massontia from Fitness First Al Farden Centre, Sharjah. I was already keen on yoga and attend regular classes and I thought it would be interesting to try something new – an off shoot of something I’m already a fan of. What can go wrong?

I went into my first swing yoga class with no expectations and absolutely fell in love with it. The way it sets you free and flying and at the same time moving and exercising your body is just incredible. I thought it might be difficult to achieve some of the moves – turning upside down and other such movements, but the swing helps you do the poses and supports you. You just have to trust in it. It holds you, no matter what.

Do not be under the illusion that only super-fit people can do swing yoga, completely the opposite is true. Everybody can do it. It takes practice and patience but the swings are there to take you somewhere that you never thought possible to reach. Nowadays I can’t imagine my week without some swing yoga classes. I’m always looking forward to the next movement. It will make your body stronger and your mind fit.

AMAL IS A BIG LOSER WITH FITNESS FIRST TOTAL LOSS: 6kg in 5 weeks WHEN I started the Biggest Loser competition I weighed 64.4kg. Prior to that I had been on and off different diets but I knew deep down that my love for food would keep me from continual weight loss. My weight kept on yo-yoing and

by August last year I was at just over 67kg – my heaviest ever weight.

By that time my clothes wouldn’t fit, I started having some issues in my knees and my stamina was waning. I thought ‘that’s it! I’ve had enough’.

I began making better food choices and exercising regularly. In two months I was able to reduce 2kg. I was happy with the loss but I was still afraid of going back to my habit – not finishing things off.

My partner in the competition, Huda, took the initiative too to get rid of the excess weight.

We worked together since then and by the time the competition was announced we knew we could rely on each other.

Of course no one said it would be easy.

Temptations were everywhere and there were times when I didn’t feel like working out.

However, I followed a simple rule: Eat a lot less, train a lot more. I watched what I was eating and increased my training to 10-12 hours a week. I

BEFORE

focused on cardio with some core and weight training.

My favourite way of training was the GX classes.

It’s an effective way of exercising while having fun at the same time. I love the energy of Les Mills’ Bodycombat, Bodyattack, and Bodypump. T.U.F.F is another class that I’ve recently joined and I found it to be a great way of challenging the body and burn heaps of calories.

I lost inches off my body In just a few weeks I could see the changes.

I lost numbers on the scale, I lost inches off my body, people started complimenting the change and my knee condition improved (I even rejoined step classes after two years). By the end of the fifth week, I weighed 59.3 kg. I lost 6kg of fat and added 1kg of muscle. My fitness score jumped from 55 to 62! For the first time I felt I was doing the right thing and I could see the light at the end of the tunnel.

I give thanks to our GX manager Nevine Nour for her continuous support and encouragement and also to my teammate Huda for her determination and drive.

The competition may be over, but my weight loss ride is not – I need to finish what I started.

AFTER

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Eat Right

Banin Shahine Nutrition Fitness Manager

SF: Tell us about your specialist role within Fitness First?

BS: As a Nutrition Fitness Manager, I have a commitment toward the Fitness First staff and members to guide them towards nutritional best practices. I train the staff about the basic and essential roles of nutrition so that they can help their clients in taking the correct nutritional decisions. I help staff and members to receive more information about the relationship between nutrition and exercise in a way that helps them to know when, what and how to eat based on each individual case.

I try to establish a healthier Fitness First environment by analyzing the food that members are eating and teaching them to understand what they are eating in terms of calories/fat/protein and carbohydrates.

In addition, I produce teaching aids alongside the marketing department (brochures, manuals, visual aids etc) which provide information on nutrition, exercise and healthy tips that can help members get motivated to practice a healthy life.

SF: Which aspect of your role are you most passionate about?

BS:Being a nutritionist I am passionate about healthy eating and sharing my knowledge with others. I love food and healthy food is fundamental if you want a long -lasting life. Nutrition is more than a tool for survival – it is something that you should enjoy and share. My primary motivation is to help and educate people about the right decisions regarding their food. To let people know how, when and what to eat and bust all the nutrition myths

they believe in, rather than just giving them a meal plan to follow. Nutrition is about education; it is not just a simple set of rules to follow.

SF: What is your background in the industry?

BS:I hold a post-graduate bachelor degree in Nutrition and Dietetics from LIU Lebanon. I have more than five years of experience in the fields of clinical nutrition, food catering, food service management, sport nutrition and nutrition education for the community, in numerous reputed organisations in the UAE and Lebanon.

SF: What is the best piece of advice you can give to members regarding nutrition?

BS: You are what you eat. Every 35 days our body replaces body cells and builds new cells from the food we eat, so we really are what we eat. Make sure you are building healthy cells.

SF: How important is nutrition to those who are already active and exercising regularly?

BS: Exercise is not everything, you need to eat right to maximise your activity. Know the right food to eat before, during and after exercise. Remember a healthy lifestyle depends 70% on right nutrition, and 30% on physical activity. Lose weight in the kitchen and get fit in the gym.

Organise your health-life before, during and after pregnancy One of the biggest challenges in a modern woman’s life is maintaining a good level of health and fitness. Time is at a premium and finding some in your busy life is even tougher when you consider bringing a child into the world. Maintaining a healthy lifestyle before, during and after pregnancy is key for a healthy baby and a healthy mother. Here is a step-by-step guide to help you during all stages of pregnancy – the lead up to becoming pregnant, the nine months of pregnancy and the immediate months after birth.

BY BANIN SHAHINE Nutrition Fitness Manager, Fitness First Middle East

Future Mums: Time to fill the bank

Mums to Be: Baby on Board

The effects of a women’s diet on their overall health during pregnancy – and the health of the baby – begin to take shape long before you might think.

Before pregnancy is the time to fill the nutrition bank in preparation for what is to come. Here are some key tips to help you along the way: • Maintain a healthy body weight to decrease the risk of developing chronic diseases.

• Increase calcium and vitamin D intake to build peak (maximum) bone mass to reduce the risk of osteoporosis. Get plenty of sunshine to help boost your vitamin D levels.

• Increase dietary intake of food sources rich in iron and folic acid to help replenish your body’s resources after blood loss during menstruation.

Folic acid also helps prevent birth defects in later pregnancies.

• Physical activity is very important to maintain a healthy body weight and to increase muscle mass to support you during the latter stages of pregnancy.

The 40 weeks of pregnancy are a magical time for a woman and her family. Ensure a healthy pregnancy by eating a balanced diet, gaining the right amount of weight (average 7-12 kg), enjoying regular physical activity and including the correct amount of important vitamins and minerals in your eating plan. It is also vital to avoid alcohol, tobacco and other harmful substances.

Pregnant women should eat a variety of foods but should always include whole grains, fruits and vegetables, lean protein and lowfat dairy products. In addition healthy fats such as olive, canola or soybean oil, nuts and nut butters and avocados provide essential minerals. Sometimes pregnant women can lack certain nutrients so it’s important to check with a healthcare provider to reassure any fears. Sometimes a lack of iron, folic acid and other important nutrients occurs so a prenatal vitamin and mineral supplement maybe needed.

Mummy: Find your “me” time More often than not mums have a bad habit of putting their own needs on the back burner. We care for everybody in our lives except ourselves – and ladies, this needs to stop! Healthy, happy mums make better, more productive mums, so let’s help each other, encourage one another and lift each other up.

• Plan and prepare healthy meals ahead. Sometimes you are too tired to prepare a meal after a long day so it ends with something unhealthy. Prepare your vegetables into snack-sized portions and put them in individual sealed bags in the fridge so you can grab an easy, healthy snack when you’re on the go.

• Eat more vegetables and fruits to nourish your skin and body. Choose to be healthy – do not finish what your partner or kids don’t eat – drink plenty of water, include healthy fats in your meals and go lean for protein.

• Exercise. If you feel like you do not have time try and involve your kids by going for a bike ride or playing football with them. Another good idea is to break your workouts into smaller bite-sized segments (10 minutes 5-6 times per day).

• Find time for yourself. Ask your partner and your family for help and go out and practice some hobbies, or activities.

Remember a healthy diet gives you energy, supports your mood, maintains your weight and keeps you looking your best. It can also be a huge support through the different stages in life and pregnancy. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

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THEY SAY “NO PAIN NO GAIN” IT THIS REALLY TRUE? Lower-back pain is a fact of life for a significant number of adults and it’s important to relieve the pain so you can return to the activities you enjoy. The idea here is to learn how the upper body should move when it is functioning correctly; how postural and movement imbalances in the upper body can lead to lowerback pain, and several simple and effective corrective exercise strategies you can integrate into your personaltraining programme.

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REVIEWING THE LOWER BODY As you transfer weight forward and from side-to-side as you step forward, the feet should roll inward and toward each other (i.e. pronate). When the feet pronate, the ankles should also roll in, which helps rotate the lower leg, knee and thigh toward the midline of the body. The femur (i.e. thigh bone), which fits into the pelvis to form the hip socket, should also rotate inward in time with the lower leg, foot and ankle. When all of these body parts are working together correctly, the lower back experiences less stress because the forces of gravity and impact (i.e. ground reaction forces) are dissipated evenly throughout the structures of the lower body.

REVIEWING THE UPPER BODY When you transfer your weight forward during activities like walking and running, your body must also resist the downward pull of gravity so it doesn’t topple over. It achieves this goal by constantly adjusting the position of your bones and joints and using muscles to ensure you remain balanced. When you take a step forward, for example, the opposite leg stays back. Similarly, as you swing one arm forward, the other one swings behind you. As your torso tips forward your hips bend backward. All these opposing movements are designed to help maintain your centre of gravity, keep your body upright, and prevent the structures of your lower back and body from getting overworked.

HOW THIS DYSFUNCTION CAN LEAD TO LOWER BACK PAIN Most of us spend a lot of the day sitting while hunched over computers, driving, watching television, eating and looking down at handheld computer devices. Over time, these activities cause the upper back to round forward too much, and the shoulder blades to move forward on the rib cage. As the upper back rounds forward, the head also moves forward of its optimal position.

Because the lower back has a natural backward arch, it arches further backward to hold up the upper back and head. This compensation and overworking of the lower back is called excessive lumbar lordosis. It can lead to muscle fatigue, disc degeneration of the lumbar spine and a whole host of musculoskeletal problems.

While we do not see our core (muscles hiding behind the so called “six packs”) exercising your core is still important: Strong abdominal and back muscles are essential for doing g everyday y y tasks, like lifting ga 9kg toddler and putting away groceries, not to mention preventing an achy back and maintaining good posture at your desk.

Break out of (boring) crunch mode and work your middle with this Pilates-inspired routine: Move 1: Knee Fold Tuck (A) Sit tall, hands on floor, knees bent, squeezing a playground ball between them.

(B) Lift knees so shins are about parallel to the floor; extend arms. Pull knees toward shoulders, keeping upper body still. Bring knees back to starting position.

Repeat 15 to 20 times.

Move 2: Climbing Rope (A) Sit with legs extended, feet turned out in a V position, toes pointed. Contract core muscles and roll spine into a C-curve.

(B) Lift arms and move them as if you were climbing a rope. Twist slightly with each reach.

Do 20 reaches with each arm.

Move 3: Side Balance Crunch (A) Begin with left knee and left hand on the floor, right arm straight up. Extend right leg so your body forms a straight line.

(B) Pull right knee toward torso and right elbow toward knee. Straighten arm and leg.

Repeat 10 times then switch sides.

Move 4: Circle Plank Start in a plank position with abs tight.

(A) Pull right knee in and circle it clockwise, then (B) counterclockwise. Keep the rest of your body stationary.

Repeat five times then switch legs.

Move 5: Sliding Pike (A) Begin in a plank on an uncarpeted floor, hands under shoulders and a towel under feet. (B) With legs straight, raise hips and draw legs toward hands into a pike position—your feet should slide easily. Hold for one count, then return to start.

Repeat 10 times .

Move 6: Oblique Reach Sit with knees bent and feet on the floor.

(A) Straighten right leg. Roll spine into a C-curve. Place left hand behind head and extend right arm.

(B) Twist body to the left, roll back a bit more (and hold for one count), then come up.

Do five reps then switch sides.

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By Steven Gillespie, Fitness Manager at Fitness First, Jumeirah Beach Park Plaza

GYM ETIQUETTE – The Basics MOST people generally understand the relationship between the consumer and the service provider in any given environment and it’s that understanding which makes things go smoothly for both parties.

However, there are a few occasions where I think we have all witnessed ‘that guy’ (or ‘that girl’ for that matter) that just doesn’t get it. The first-timer in the well-known sandwich shop going straight to the salad section without selecting their bread first and thus causing a delay for their fellow customers. Shock, horror.

R

esolving these situations positively depends on the disposition of the on-looking consumers and – more importantly – a conscientious service provider. People can react differently when they commit consumer faux pass – some find them funny and shrug them off, some find them awkward; however the majority of people learn from their mistakes. Unfortunately, in the fitness industry if the consumer has a bad experience or misinterprets the ‘norm’ or ‘procedure’, the consequences can be somewhat serious With Fitness First however, we pride ourselves on having a very comprehensive member induction process, which takes away the awkwardness and the unknowns for new members. True, some of us would prefer to go it alone on our first outing to the gym, which is understandable, but I argue that if one learns bad habits which are repeated over and over again, then you shouldn’t feel surprised when your body starts to get hurt or you don’t seem to be making any progress from your sessions. Putting pride aside and asking a certified Personal Trainer for advice will cut through hours of trial and error, and will get you ‘dialed-in’ and on track sooner than you think.

The gym environment has its own ‘highway code’ that has to be respected, so I would urge fitness enthusiasts new and old to be open to a fitness professional’s assistance. After all, that is what we are in this industry to do – to help people and try to make sure they get the best results from their workouts in a safe manner.

Ask and Ye Shall Receive: Ask at the reception of your Fitness First club about the new ‘Get You Started’ initiative for new members. These are one-to-one sessions with a Personal Trainer that will establish realistic goals, evaluate your current health and fitness and, more importantly, give you the means to achieve those goals!

This is also a great opportunity for you to ask all of those important questions about fitness that you’ve always wanted to know.

Obey the Speed Limit: If you’re new to the gym and think that you can handle the ‘big guy’s’ workout and live to tell the tale, then think again. People often want to look like the end result of years of hard work and determination, but without building up to that level gradually. If you want to get there, plan to get there eventually, and put the work in slowly and safely. Lift what you can lift, and every so often build up to the next level at a reasonable pace relative to your time under the iron.

71

SPORT&FITNESS TRAVEL

When planning a holiday everybody has their own criteria for what they’re looking for from a hotel but if it’s pure relaxation you’re after, we’ve unearthed some gems – both in bustling cities and secluded beauty spots around the world – that ought to hit the spot just nicely!

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Sofitel London St. James IT’S hard to believe that one of the most relaxing, peaceful and truly unique five-star hotels in London is strategically positioned just five minutes’ walk from the bustling crowds of Piccadilly Circus and Theatreland and the shopping mecca that is Oxford Street, Bond Street and Regent Street . This tranquil haven is situated in a majestic Grade II Listed Building on Pall Mall, close to St. James’s Park, Trafalgar Square and Buckingham Palace.

The great joy of the imposing Sofitel London St. James is the hidden treasure to be discovered in its luxurious yet homely interior. Above ground there is the The Balcon, the famed grand brasserie serving the French-British cuisine. The Balcon presents everything from breakfast to afternoon tea to late night dining. The St. James’ Bar is chic with a friendly, informal atmosphere but it’s below stairs that brings the biggest surprise with its superb comprehensive business centre and its amazing array of advanced fitness and wellness facilities – So Spa, So Fit – with 24 hours access. www.sofitellondonstjames.com

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DUBROVNIK The Grand Villa, Argentina Croatia’s Dubrovnik is one of the most picturesque spots on the Mediterranean with its enchanting ancient walled city filled with Renaissance and Napoleonic architecture which provides the setting for the popular TV show Game of Thrones.

And there could scarcely be a more delightful venue in which to unwind during a visit to Dubrovnik than the five-star Grand Villa Argentina. The hotel perches atop a rocky cliff face leading down to a private sunbathing terrace on the shores of the shimmering Mediterranean where you can truly lose yourself. Guests at The Grand Villa Argentina are treated

to a perfect view of the walled city across the bay. In fact spectacular scenery greets your every turn and there is a real old world regal charm to the place.

Nowhere do you feel more like royalty than during a session in the Energy Clinic Spa and Wellness Centre where a range of relaxing treatments await to sooth the mind, body and soul.

The professionally trained therapists really know their stuff while all guests are welcome to use the indoor swimming pool, sauna and Jacuzzi as well as a fully equipped gym. www.adriaticluxuryhotels.com

KUALA LUMPUR Mandarin Oriental The Mandarin Oriental is another fine example of a hotel in the midst of a bustling metropolis offering true sanctuary and relaxation. Located in the heart of Malaysia’s busy capital, Kuala Lumpur, the Mandarin Oriental offers an unrivalled view of the iconic Petronas Towers – a sight guaranteed to soothe the soul, especially at night, when they’re lit up like glorious shining beacons.

The rooms are large and luxurious with every mod con imaginable on hand to help you to unwind after a hard day stomping this fascinating vibrant city’s streets. The swimming pool is set amidst a tropical garden which creates a wonderfully tranquil contrast against the lively streets below while the large spa, with its huge range of bespoke treatment packages, created by hugely knowledgeable therapists, is the final word in escapism within one of Asia’s busiest cities.

BELIZE Belcampo Lodge

www.mandarinoriental.com Located on Ambergris Cay, outside Punta Gorda, Belize, away from sun-searchers and snorkelers, the 12-suite Belcampo Lodge Belize is a haven of seclusion within the rainforest, offering an authentic agri-tourism experience. Many of its thousands of acres are dedicated to an organic farm, a cacao and coffee orchard, and livestock bar delivering delicious organic cuisine, chocolate and coffee courses, excellent bird watching, a yoga pavilion, and a variety of activities from caving to kayaking. Relax surrounded by the sounds of nature – birdsong lullabies are plentiful while with the howler monkeys around, there’s no need for an alarm clock. www.belcampobz.com

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CELEBRITY WORKOUTS

WORKOUT PLAN Try this two-part workout routine to build explosive power and lean muscle like sprint legend Usain Bolt.

DAY 1 – This part of the workout plan is all about building power: Stride outs: 10-15 stride outs for warm up Leg extensions: 2 x 10-12 reps Chest Press: 2 x 10-12 reps Seated chest press: 1 x 10 reps Squats: 2 x 10-12 reps

Lunges: 2 x 10-12 reps Bunny hops: 5 x 5 reps Bounding: 3 x 10 reps Box jumps: 4 x 8 reps Frog leaps: 2 x 10-12 reps Machine squat: 1 x 8 reps

DAY 2 – This part of the plan focusses on strengthening the joints: Hanging leg raises: 3 x 10 reps Explosive step ups with weighted barbell: 2 x 10 reps

Cable knee drives: 3 x 10-12 reps Ankle rolls: 5 x 10-12 reps

77

‫ ‪ UN è qL(Ç Éd q WO B Ç p UO rOEM‬‬ ‫‪s U 5 U rKI U bF è‬‬

‫البن‪ S‬‬ ‫قبل ‬ ‫شاه‪S‬‬ ‫التغذية ياقة مدير‪،‬‬ ‫فيتنس ف ست ‬ ‫ال ق ا وسط‬

‫ ‬ ‫توف‪ 0‬الوقت خضم‬ ‫مهما للغاية و‪ %‬شك أن ‬ ‫أحد ‪X‬‬ ‫أك‪ 0‬التحديات حياة المرأة الع`ية هو المحافظة ع‪ -‬صحتها ولياقتها‪ .‬يعد الوقت عام‪ً ً D‬‬ ‫‪1‬‬ ‫عت‪ 0‬الحفاظ ع‪ -‬أسلوب حياة صحي قبل ‪/‬ف‪0‬ة الحمل وخ‪D‬لها وبعدها من أهم‬ ‫ي‬ ‫و‬ ‫طفل‪.‬‬ ‫وجود‬ ‫عند‬ ‫صعوبة‬ ‫أك‪0‬‬ ‫بالمشاغل‬ ‫الحافلة‬ ‫الحياة‬ ‫ُ ‪X‬‬ ‫‪$‬‬ ‫ ‬ ‫‪/‬‬ ‫ي‪ -‬دليل يساعدك خطوة بخطوة خ‪D‬ل جميع مراحل الحمل ‪ -‬مرحلة ما قبل الحمل وع‪ -‬مدار‬ ‫ال‪ j‬تضمن صحة ‪ $‬الطفل وا‪%‬م‪ .‬ما ‬ ‫العوامل ‬ ‫‪$‬‬ ‫ا‪%‬شهر التسعة للحمل وا‪%‬شهر ‪/‬‬ ‫ال‪ j‬ت‪ -‬الوضع ‪1‬‬ ‫مبا‪k‬ةً‪.‬‬ ‫ ‬

‫أمهات المستقبل‪ :‬حان وقت ا ستعداد للمستقبل‬

‫‪$‬‬ ‫الغذا‪ n‬للمرأة ع‪ -‬صحتها بصفة عامة خ‪D‬ل ‪/‬ف‪0‬ة الحمل ‪ -‬وع‪ -‬صحة‬ ‫تأث‪ 0‬النظام‬ ‫ ‬ ‫ ‬ ‫ال‪ j‬تسبق الحمل هي ال‪/j‬‬ ‫الف‪0‬ة ‪/‬‬ ‫بكث‪ 0‬ما تعتقدينه‪ .‬تعد ‪/‬‬ ‫‪/‬‬ ‫الطفل ‪ -‬يعود إ‪ s‬ف‪0‬ة تسبق ‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫ي‪ -‬بعض‬ ‫يتع‪ S‬فيها ‪x‬‬ ‫التشبع بجميع العنا‪ v‬الغذائية استعدا ًدا لما هو قادم‪ .‬‬ ‫و ما ‬ ‫‪/‬‬ ‫ال‪ j‬ستساعدك خ‪D‬ل رحلتك‪.‬‬ ‫النصائح ‬ ‫˳ ¦­‪÷¬D¬ [ B¬ à VĠ Bc4 ¸¬ <-§¦ ó-V µCÔ <·j ®K1¦ Œj Ãgr -‬‬ ‫‪ͺ‬‬ ‫ͼͲ‬ ‫˳ ‪ <-§¦ « gk§¦ ç Ĵ~ Ő ¥ÕVÕ§¦ ; ţ¬ òrÔ «ÕòK¦ ¦ ¥Ô · Ġ<k¬ Â; ñC‬‬ ‫ا‪%‬صابة بهشاشة العظام‪ .‬وا‪%‬ستمتاع بقدر وافر من أشعة الشمس لزيادة‬ ‫من خطر {‬ ‫ ‬ ‫فيتام‪ S‬د‪.‬‬ ‫مستويات‬ ‫ͱ‬ ‫˳ ‪ <k ®K1¦ A; W¬ <ñ<1 ¦ ò¦Õs¦ ^­,Ô <ñ<-¦ Ãò·o¦ Ãñ>nĠ ¥Ô · Â; ñC‬‬ ‫فقدان الدم خ‪D‬ل ‪/‬ف‪0‬ة الحيض؛ أما حمض الفوليك فيساعد تجنب إصابة ‬ ‫الجن‪S‬‬ ‫ ‬ ‫ب‪ S‬مصادر الغذاء‪ :‬لحوم ‪$‬‬ ‫بالتشوهات الخلقية خ‪D‬ل أي حمل ‪%‬حق‪ .‬من ‬ ‫ا‪%‬عضاء‬ ‫واللحوم الحمراء والسبانخ والمأكو‪%‬ت البحرية‪.‬‬ ‫ͱ‬ ‫Ͳ‬ ‫Ͳ‬ ‫½­‪ ®K1§¦ ó-V µCÔ Œj Ãgr -­¦ ł Ãò‬‬ ‫ ¬¸ ‪Ġ‬‬ ‫ <‪Ţ A‬‬ ‫˳ ‪ť< ¦ a Q·¦ C ­ñ‬‬ ‫ͼ‬ ‫ͼ‬ ‫ͼ‬ ‫وزيادة كتلة العض‪D‬ت لدعمك أثناء المراحل ال‪D‬حقة من الحمل‪.‬‬

‫أمهات المستقبل‪ :‬طفل !" الطريق‬

‫ ‬ ‫‪$‬‬ ‫تعت‪/ 0‬ف‪0‬ة ‪$‬‬ ‫‪/‬‬ ‫ال‪ j‬‬ ‫ا‪ %‬‬ ‫تتم‪ 0‬بسحر خاص للمرأة‬ ‫‪X‬‬ ‫ربع‪ S‬أسبو ًعا من الحمل من ا‪%‬وقات ‬ ‫‪$‬‬ ‫غذا‪ n‬متوازن‪ ،‬وزيادة الوزن بالمعدل‬ ‫وأ‪k‬تها‪ .‬لضمان حمل صحي يجب اتباع نظام ‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫وتضم‪S‬‬ ‫البد‪ n‬المنتظم‪،‬‬ ‫المناسب )‪ ٧‬إ‪ ١٢ s‬كجم المتوسط(‪ ،‬وممارسة النشاط ‬ ‫‪$‬‬ ‫ ‬ ‫الكم المناسب من الفيتامينات وا‪%‬م‪D‬ح المعدنية المهمة خطة التغذية‪ .‬كما أنه من‬ ‫‪$‬‬ ‫وغ‪ 0‬ذلك من المواد الضارة‪.‬‬ ‫ا‪%‬همية بمكان تجنب الكحوليات والتبغ ‬ ‫يتع‪ S‬ع‪ -‬المرأة الحامل تناول مجموعة متنوعة من ‪$‬‬ ‫ ‬ ‫ ‬ ‫وتضم‪ S‬الحبوب الكاملة‬ ‫ا‪%‬غذية‬ ‫‪$‬‬ ‫ ‬ ‫وال‪0‬وتينات الخالية من الدهون ومنتجات ا‪%‬لبان منخفضة‬ ‫والفاكهة والخ`اوات ‪X‬‬ ‫ ‬ ‫دائما‪ .‬إضافةً إ‪ s‬ذلك‪ ،‬فالزيوت الصحية مثل زيت الزيتون أو زيت‬ ‫الدهون غذائها ً‬ ‫‪$‬‬ ‫‪$‬‬ ‫تزود الجسم با‪%‬م‪D‬ح‬ ‫الكانو‪ %‬أو زيت الصويا‪ ،‬والمك ات وزبدة المك ات‪ ،‬وا‪%‬فوكادو ‬ ‫تعا‪ n‬المرأة الحامل بعض ‪$‬‬ ‫‪$‬‬ ‫ ‬ ‫ا‪%‬وقات من نقص عنا‪v‬‬ ‫المعدنية ا‪%‬ساسية‪ .‬قد ‬ ‫ ‬ ‫غذائية معينة‪ ،‬ولذلك من المهم مراجعة أحد مقدمي الرعاية الصحية للتعامل مع أية‬ ‫‪$‬‬ ‫ ‬ ‫ ‬ ‫وغ‪ 0‬ذلك من‬ ‫مخاوف‪ .‬يحدث بعض ا‪%‬حيان نقص الحديد وحمض الفوليك ‬ ‫تزود الجسم‬ ‫العنا‪ v‬الغذائية المهمة‪ ،‬ولذلك قد تظهر حاجة لتناول مكم‪D‬ت غذائية ‬ ‫بالفيتامينات ‪$‬‬ ‫وا‪%‬م‪D‬ح المعدنية ال‪D‬زمة خ‪D‬ل ‪/‬ف‪0‬ة الحمل‪.‬‬

‫لكل أم‪ :‬خص& لنفسك بعض الوقت "الشخ&"‬

‫ ‬ ‫‪ $‬‬ ‫ا‪%‬مهات إ‪ s‬اتباع عادة سيئة‪ ،‬أ‪ %‬وهي تأجيل احتياجاتهن الشخصية إ‪s‬‬ ‫كث‪0‬ا ما تميل‬ ‫ ً‬ ‫ ‬ ‫‪/‬‬ ‫ ‬ ‫وسيدا‪ ،n‬حان الوقت‬ ‫نعت‪ j‬بكل شخص حياتنا ما عاد أنفسنا ‪-‬‬ ‫ ‬ ‫وقت ‪%‬حق‪ .‬إننا ‪ $‬‬ ‫‪/‬‬ ‫ال‪ nD‬تتمتعن بالصحة والسعادة‪ ،‬يصبحن ‪1‬‬ ‫أك‪ 0‬إنتاجية‪،‬‬ ‫للتوقف عن ذلك! ا‪%‬مهات ‬ ‫ولذلك علينا مساعدة وتشجيع بعضنا البعض‪.‬‬ ‫ͱ‬ ‫Ͳ‬ ‫‪ <k ; ¾0Ġ ¸ñBkQ µ ò,‬‬ ‫‪Ġ ^k ł lj ŷ‬‬ ‫‪ͺ‬‬ ‫˳ ;‪ͼ K¬ ½; <j Ô Ãò-V 0Õ¦ dòc5 ¦ ðA‬‬ ‫عناء يوم طويل ف‪ D‬يمكنك إعداد وجبة لينتهي بك ‪$‬‬ ‫ا‪%‬مر وأنت تتناو ‬ ‫طعاما غ‪ 0‬صحي‪ .‬يمكنك‬ ‫ل‪ً S‬‬ ‫ ‬ ‫تجه‪ 0‬‬ ‫ ‬ ‫الخ`اوات كميات بحجم الوجبات الخفيفة ووضعها حقائب فردية محكمة‬ ‫ ‬ ‫{ا‪%‬غ‪D‬ق الث‪D‬جة بحيث يمكنك سحب وجبة خفيفة وصحية لتناولها أثناء تواجدك خارج ‬ ‫الم‪0‬ل‪.‬‬ ‫ ‬ ‫Ͳ‬ ‫ʹ‬ ‫ʹ‬ ‫ ‪ ˭ Ãò-W¦  ò-¦ ðA 4 lj®K1¦ Ô Âħ ¦ Ãñ>o ¦ þ s¦ Ô Ô‬‬ ‫‪ı5¦ ¸¬ ð‬‬ ‫˳ ‪Ţ‬‬ ‫‪1‬‬ ‫وف‪0‬ة‬ ‫تتناو‪ s‬ما يتبقى من طعام زوجك أو أطفالك ‪-‬‬ ‫و‪%‬‬ ‫احر ع‪k -‬ب كميات ‬ ‫ ‬ ‫ ‬ ‫وتضم‪ S‬زيوت صحية ‬ ‫ ‬ ‫ال‪0‬وتينات الخالية من الدهون‪.‬‬ ‫وانتقي‬ ‫وجباتك‬ ‫ ‬ ‫المياه‪،‬‬ ‫من‬ ‫‪X‬‬ ‫ ‬ ‫ ‬ ‫Ͳ‬ ‫ ¦‪ʹ ťB1r NJ ¦>¦ lK ñ Ġ ~Ô µ BkP = ljÃ\ ñB‬‬ ‫˳ ¬ ‪ĨA‬‬ ‫ ‪ ł ®¾ -cV ¦ sb‬‬ ‫ ‪Ħ‬‬ ‫ͻͼ‬ ‫ͼ‬ ‫ͼ‬ ‫ا‪%‬فكار الجيدة ‪$‬‬ ‫ب‪$ S‬‬ ‫جولة ع‪ -‬الدراجات الهوائية أو لعب مباراة كرة قدم معهم‪ .‬من ‬ ‫ا‪%‬خرى‬ ‫يوميا(‪.‬‬ ‫تقسيم التدريبات إ‪ s‬أقسام ‬ ‫صغ‪0‬ة )‪ ١٠‬دقائق ‪ ٥‬إ‪ ٦ s‬مرات ً‬ ‫ ‪òW5P‬‬ ‫˳ ‪ ŷ ~Ô ĴW4‬‬ ‫ ‪ ^k ĨA ¬Ô‬‬ ‫ ¦·‪Ħ Ô 0ÔC ¸¬ Â<j K­¦ ŧ§b lj Ks‬‬ ‫‪ŷ‬‬ ‫ͼ‬ ‫ͼ‬ ‫ͻͼ‬ ‫الهوايات أو ‪$‬‬ ‫ا‪%‬نشطة‪.‬‬ ‫‪H‬‬ ‫كب‪2‬‬ ‫تذكريأنالنظام‬ ‫ويحسنمزاجكالعامويحافظع?وزنكويمنحكأروعمظهر‪.‬كمايساعدكإ‪4‬حد ‬ ‫الغذا‪I‬الصحييمنحكالطاقة ‪E‬‬ ‫ ‬ ‫!‬ ‫!‬ ‫‪Q‬‬ ‫ويق&ع?‬ ‫خ‪V‬لمختلفمراحلالعمروالحمل‪.‬يساعدالغذاءالصحي "الحدمنأعراضماقبلف‪2‬ةالحيض‪،‬ويعززمنالخصوبة‪،‬‬ ‫ ‬ ‫الضغوطالنفسية‪،‬ويي‪Q Z‬ف‪2‬ةالحملوالرضاعة‪،‬كمايساعد !"التخفيفمنأعراضانقطاعالطمث‪.‬مهماكانعمرك‪! Q ،‬‬ ‫فا ل‪2‬امبالنظام‬ ‫‪E‬‬ ‫ ‬ ‫‪H‬‬ ‫ !‬ ‫تتمكن^منأداءواجباتكوا ستمتاعبحياتك ! "الوقتنفسه‪.‬‬ ‫الغذا‪I‬الصحييمنحكأروعمظهروأفضلحالةبحيث‬ ‫ ‬

‫‪٧٨‬‬

‫ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ ‪ XFIT‬اﻟﺤﺪث اﻟﺸﺎﻃﺊ‬

‫أﻛﺜﺮ ﻣﻦ ‪ ١٠٠‬ﻣﺘﺪرب ﻳﺨﺘﺒﺮون ﻗﺪرﺗﻬﻢ ﻋﻠﻰ اﻟﺘﺤﻤﻞ ﻓﻲ ﺗﺤﺪي ‪X-Fit‬‬ ‫اﻟﺸﺎﻃﺌﻲ ﻣﻦ ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ‬ ‫ال ق ‪$‬‬ ‫‪$‬‬ ‫استضافت فيتنس ف‪0‬ست ‪1‬‬ ‫جم‪0‬ا ‬ ‫ا‪%‬وسط تحدي ‪X-Fit‬‬ ‫الشاط‪ j‬المبتكر ع‪ -‬شاطئ ‬ ‫ ‬ ‫د‪ ،n‬لتشجيع السكان ع‪ -‬اتباع عادات وأنماط حياة صحية منتظمة للمحافظة ع‪ -‬لياقتهم‪.‬‬ ‫‪ X‬‬ ‫ ‬ ‫‪1‬‬ ‫وشهد الحدث مشاركة أك‪ 0‬من ‪ ١٠٠‬متدرب‪ ،‬بما ذلك الـ دي جي كريس فيد من إذاعة ف‪0‬جن‬ ‫د‪ ،n‬حيث أتيحت لهم فرصة اختبار قدرتهم ع‪ -‬التحمل ‪X‬ع‪ 0‬تمارين مكثفة أجواء مرحة ‬ ‫‪ X‬‬ ‫الهواء الطلق‪.‬‬ ‫وقدم مدربو فيتنس ف‪0‬ست تمارين متخصصة تعتمد ع‪ -‬وزن الجسم لتحقيق مستويات‬

‫عالية من اللياقة البدنية‪ .‬وشملت تمارين ‪ X-Fit‬أنشطة متنوعة مثل لعبة شد الحبل ع‪-‬‬ ‫الرم‪ ،-‬وسباقات ال عة لمسافات‬ ‫الشاطئ‪ ،‬وتحدي تمارين القرفصاء‪ ،‬وتمرين القرفصاء ‬ ‫ ‬ ‫‪/‬‬ ‫ا‪%‬طفاء )حمل شخص ع‪ -‬الكتف(‪ ،‬وأطول ف‪0‬ة تحمل تمرين ب‪D‬نك‬ ‫قص‪0‬ة‪ ،‬وتمرين رجل {‬ ‫ ‬ ‫وغ‪0‬ها‪.‬‬ ‫لعض‪D‬ت البطن ‬ ‫توفر فيتنس ف‪0‬ست تمارين ‪ X-Fit‬عالية الكثافة باستخدام وظائف الجسم قاعة معدة‬ ‫ ‬ ‫د‪ n‬للمعرفة‪.‬‬ ‫خصيصاً ومجهزة بمعدات "روغ" المتخصصة نادي فيتنس ف‪0‬ست بقرية ‪ X‬‬ ‫لمزيد من المعلومات‪ ،‬ا تصال ع? الرقم ‪.٨٠٠ FITNESS‬‬

‫ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ أﺧﺒﺎر‬

‫إﻟﻴﻚ اﻟﺒﺮﻧﺎﻣﺞ اﻟﺘﺪرﻳﺒﻲ‬ ‫اﻟﻴﻮﻣﻲ اﻟﻤﻜﺜﻒ ﻓﻲ ‪:XFit‬‬ ‫ !‬ ‫المبتدئ^‪:‬‬ ‫تمارين‬ ‫*‪*١-٢-٣-٤-٥-٦-٧-٨-٩-١٠‬‬ ‫* ‪ ٤٠٠‬مـ ‪/‬ـ‪ 0‬عدو أو تجديف )البداية والنهاية(‬ ‫تماريــن الضغط وجلوس القرفصاء والوقوف‬ ‫مع استخدام درجة‬ ‫تمارين تقوية عض‪D‬ت البطن باستخدام أبمات‬ ‫ ‬ ‫ ‬ ‫ ‬ ‫متباعدت‪S‬‬ ‫قريبت‪ S‬أو‬ ‫بقبضت‪S‬‬ ‫تماريــن العقلة‬ ‫تمارين القرفصاء‬

‫ﻧﺒﺬة ﻋﻦ ‪XFit‬‬

‫‪ XFit‬إحدى دورات التدريب ‪$‬‬ ‫ا‪1 %‬ك‪ 0‬إقبا‪ ً %‬صا‪%‬ت فتنس فرســت‬ ‫بأنحاء المنطقة‪ ،‬فهل تتســاءل عن ‪ k‬نجاحها؟ فكرتها بســيطة‪ .‬ترتقي‬ ‫دورات التدريب فتنس فرســت بمســتويات لياقتك وقوتك وقدرتك‬ ‫ ‬ ‫المتم‪0‬ة‪.‬‬ ‫والتحمل من المســتويات العادية إ‪s‬‬ ‫ع‪ -‬الحركة‬ ‫‪x‬‬ ‫‪ XFit‬دورة تدريبية مصممة ‪%$‬ي شــخص ســواء أكان مبتد ًءا أو ربة ‬ ‫م‪0‬ل‬ ‫متحمسا للمحافظة ع‪-‬‬ ‫ـخصا‬ ‫ـخصا ‪ %‬يحب الحركة أو شـ ً‬ ‫طالبا أو شـ ً‬ ‫أو ً‬ ‫ً‬ ‫رياضيا من الصفوة‪.‬‬ ‫أو‬ ‫ا‬ ‫ناجح‬ ‫ا‬ ‫ي‬ ‫تنفيذ‬ ‫‪%‬‬ ‫ـؤو‬ ‫ـ‬ ‫مس‬ ‫أو‬ ‫لياقته‬ ‫ً‬ ‫ً‬ ‫ً‬ ‫ً‬ ‫ســواء أكنت ترغب ا‪%‬رتقاء بإمكاناتك ولياقتك إ‪ s‬جانب تحسـ ـ‪ S‬‬ ‫ ‬ ‫مهاراتك الحالية أو كنت ترغب تحدي نفســك بتحقيق فهم جديد‬ ‫{‪%‬مكاناتك الفردية؛ يعزز فتنس فرســت لياقتك من خ‪D‬ل تصميم‬ ‫دورات ‪ XFit‬التدريبيــة بالجمــع ‬ ‫ب‪ S‬عنا‪ v‬أنظمة التكيف الوظيفي‬ ‫وتكيــف القلــب ‪$‬‬ ‫وا‪%‬وعية الدموية‪ ،‬وتطور التكيف مع حركات الجمباز‪،‬‬

‫ا‪%‬ثقال بالمعايــ‪$ 0‬‬ ‫ورفــع ‪$‬‬ ‫ا‪%‬ولمبية‪ ،‬وأنظمة تمارين المقاومة المكثفة‪.‬‬ ‫ ‬ ‫‪/‬‬ ‫ال‪ j‬تروج لها دورة‬ ‫"اللياقة المفيدة" هي إحدى الشــعارات الرئيســية ‬ ‫ ‬ ‫ال‪0‬نامج مصمم لتحصل ع‪ -‬ما يكفي‬ ‫يع‪ j‬أن ‪X‬‬ ‫‪ XFit‬التدريبيــة‪ ،‬ممــا ‬ ‫‪$‬‬ ‫من اللياقة ل‪D‬ضط‪D‬ع بجميع ا‪%‬نشــطة الحياتية اليومية‪ .‬مهما كان‬ ‫هدفــك‪ ،‬بد ًءا مــن التمتع باللياقة الكافية لصعود الدرج دون صعوبة‬ ‫ التنفس ووصو‪ ً %‬إ‪ s‬الرغبة صعود الجبال أزمنة قياســية‪،‬‬ ‫دورات ‪ Xfit‬التدريبية ســتمنحك اللياقة ال‪D‬زمة لذلك‪.‬‬ ‫بعد أن تتذوق روعة دورة ‪ Xfit‬لن تعود للتدريب بأســلوبك الســابق‬ ‫أبدا‪ .‬وذلك ‪%$‬نك تســتمتع بهذه الدورة‪ ،‬وتحصل منها ع‪ -‬نتائج‬ ‫ً‬ ‫ملموســة‪$ ،‬‬ ‫و‪%‬نك تلتقي بأشــخاص مثلك يدعمونك خ‪D‬ل رحلتك‪،‬‬ ‫‪$‬‬ ‫مرحبا‬ ‫و‪%‬نك تحقق أشــيا ًء لم تكن تظن ً‬ ‫أبدا أنك قادر ع‪ -‬تحقيقها‪ً .‬‬ ‫ ‬ ‫بك دورة ‪!XFit‬‬

‫ !‬ ‫المتقدم^‪:‬‬ ‫تمارين‬ ‫أك‪ 0‬عدد ممكن من الجو‪%‬ت خ‪D‬ل‬ ‫اســتكمال ‪X‬‬ ‫‪ ١٥‬دقيقة‪:‬‬ ‫‪ ١٠‬مـرات من تمرين ديد ليفت أو الرفعة‬ ‫المميتة )‪ ١٠٠‬رطل للنساء‪ ٢١٥/‬رط‪ ً D‬للرجال(‬ ‫با‪%‬بريق‬ ‫‪ ٨‬مـرات من الجلوس المنتصب {‬ ‫ ‬ ‫ـد‪ n‬إ‪ s‬الوقوف )يُنصح بتنفيذ ‪ ١٢‬كجم‬ ‫المعـ ‬ ‫للنساء‪ ٢٠/‬كجم للرجال(‬ ‫‪ ٦‬رفعات بذراع واحد باســتخدام أسلوب‬ ‫الخطف )‪ ٣٥‬رط‪ ً D‬للنساء‪ ٥٥/‬رط‪ ً D‬للرجال(‬ ‫وإذا كان ‪ %‬يـزال لديك بعض الطاقة‪...‬‬ ‫أك‪ 0‬عدد ممكن خ‪D‬ل ‪ ٨‬دقائق‪:‬‬ ‫أكمــل ‪X‬‬ ‫تمرين ‪/‬‬ ‫الن‪ 0‬مرة واحدة )للنســاء ‪ ٧٥‬رط‪/ً D‬‬ ‫للرجال ‪ ١٣٥‬رط‪(ً D‬‬ ‫تمريــن الضغط وجلوس القرفصاء والوقوف‬ ‫مرة واحدة‬