SFME ISSUE 35

SPORT&FITNESS MIDDLE EAST

SFME ISSUE 35 - 2016

DUBAI MARATHON TRAIN

RIGHT

GET FIT

F1

The secrets of the side press

STYLE

TOTAL

BODY

CONDITIONING

CIRCUIT

Official Magazine

S S E N FIT

H T L A E H AND

TIPS FR

S T R E P X E OM THE

WATCH LATEST TARGET THOSE OBLIQUES

SWING YOGA SATISFY THE MIND WHILST SOOTHING THE BODY

GET JUDO FIT

H THE VIDEOS

TOTAL BODY CONDITIONING

IMPLEMENTING

BOXING

CIRCUIT

INTO YOUR ROUTINE

THE BEAUTY OF

Pre-season training for American Football

BUILDING YOUR BUTT

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GET SET FOR THE NEW YEAR

I

have to say, while I enjoy the festive season as much as the next man, I did breathe a somewhat weary sigh of relief when it was all over. All that eating, drinking and lounging takes its toll after a while and you start to feel decidedly ‘sloth-like’ by the time the last mince pie has been consumed and the final round of cheese and crackers has bitten the dust.

Like many people, I travelled overseas visiting family over the holidays and while I did manage a few jogs here and there, my workout schedule, predictably, strayed somewhat off-course. The model citizens among you will have followed the advice that we’ve dished out in this publication many times over the years which is to avoid having to ‘start again’ by not stopping in the first place. But there will undoubtedly be just as many of you who, like me, took your foot off the gas and are now faced with the daunting prospect of getting back up to speed. But it’s a challenge that I personally enjoy. Sure, the first few trips to the gym, or the first few runs, will hurt more than you’re used to. But take it slow and steady at first and you’ll be firing again in no time with those feel-good endorphins reminding you of why we all love sport and fitness in the first place. Our expert trainers are on hand in this issue with some valuable tips and advice that will help steer the ship back on course.

The elite athletes taking part in the upcoming Standard Chartered Dubai Marathon will have no such concerns regarding their holiday training habits and they’ll be fine tuning their preparations ahead of a race that has carved a reputation as one of the most exhilarating on the schedule, with record times being chalked up with increasing regularity. We spoke to some of the star names ahead of the world’s richest road race while for us mere mortals competing in the 10k, there’s a handy training and nutrition guide from Fitness First’s Nicky Holland that should help us reach the big day in peak condition.

As well as the marathon it’s a glorious period for sport throughout the Middle East with the worlds of tennis, golf, cricket and motoracing, all hosting huge events in the region over the next couple of months.

So if that doesn’t get the juices flowing and stir us into action, nothing will!

SFME

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FLOWBOARDING SFME F E AT UR E

WARM UP TIME TO LOOSEN UP AND GET THINGS STARTED!

CUT OUT BAD GYM HABITS

Everybody knows how crucial exercise is and sometimes it can be an issue ďŹ nding the time to go to the gym.

Therefore you need to make sure you are taking advantage of every opportunity you get to train and are pushing yourself but not overdoing your workouts. Below is a list of mistakes that people make in the gym and ways you can extract these common errors from your routine.

MISTAKE Not having a workout plan

MISTAKE Sticking to the same workout

Plans are simple to write and How to avoid will make a huge difference to your results. People with a target tend to stay more motivated and enjoy their time at the gym more.

Visiting the gym 3 or 4 times a week takes up a lot of precious time, and if there is nothing to aim for, it can quickly feel rather pointless. Set realistic goals, and talk to somebody about the best equipment to use to help reach these goals.

How to avoid Vary your workout plans so you have a variety of routines.

Everybody will have their favourite piece of equipment, and it is easy to spend too much time on this and not enough time working on the rest of the body. Doing the same routine every time will not only start to get boring, it will become less effective over time.

Alfian n Affandi: n Life on the edge w

MISTAKE Using the gym to socialise How to avoid Concentrate solely on your workout. If you are chatting to your friends or are making a playlist on your iPod, you’re not exercising as hard as you could be. Use your friends as healthy competition if you decide to have a gym partner, not as a distraction.

MISTAKE Not warming up It is easy to avoid How to avoid making this mistake.

Simply start by doing something that will gradually increase muscle temperatures. For example, a slow, flat walk on a treadmill, or a few sets of reps with light weights. Ensure that the warm up is relevant to the muscles that will be used for the main exercise. Heading straight into an intense routine is going quickly lead to tears and pulls.

IN THIS ISSUE SPORT&FITNESS MIDDLE EAST

SFME SF FME ISSUE 35 - 2016

DUBAI I MARATHON N TRAIN N

RIGHT RIGH HT

GET FIT

F1

The secrets off the side press

STYLE

TOTAL

BODY

CONDITIONING

Official Magazine

CIRCUIT

H ND HEALT A S S E N IT

F

TIPS FROM

RTS THE EXPE

MISTAKE Making up for a missed workout Don’t go overboard when you How to avoid haven’t been to the gym for a while.

We all have weeks where we are particularly busy and may not be able to find the time to go to the gym. It can be tempting to make up for this by having an extra-long workout session. However this is more likely to lead to soreness and injury, impeding next week’s gym sessions.

Going to the gym regularly enough should mean that missing a couple of sessions will not have too big an impact on overall fitness.

MISTAKE Using the wrong weight How to avoid It may take a few attempts

to find the best weight to use, and this is likely to change over time, however getting it right will mean quicker results. Using a weight that is too light will limit the benefits gained, whilst using a weight that is too heavy can lead to injury. Similarly, lifting weights at the wrong speed will result in less muscle growth if done too quickly.

The ideal number of reps should be between eight and 12. Any fewer than this means the weight being used is too heavy (unless you are doing an advanced low-rep/heavy load workout).

Being able to do more than 12 reps means it is time to add a little weight and push a little harder.

SFME: How did you first get into flowboarding?

AlďŹ an: I have been crazy about boardsports ever since I was in my early teens. I loved surďŹ ng, skiing, wakeboarding and skimboarding when growing up. I actually got really good at skimboarding and I travelled the world to compete in skimboarding events. I got a job, however, to ride with Wave House Sentosa that made me start focusing on owboarding. After a few weeks of training I competed in the ďŹ rst International Flowboarding Championship (IFC) in 2009 and I managed to win. Since then Billabong have supported me in the sport and I’ve never looked back.

MISTAKE Copying somebody else’s workout routine How to avoid What works for one person might

not work for another. Be original and experimental with your routines so you can find out what exercises benefit you the most. There is no harm in taking note in what other people are doing and researching whether or not this can be incorporated in the next change of routine, but don’t try to do too much too soon when trying something new.

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SFME: What have been the highlights of your career so far?

AF: My highlight was deďŹ nitely in 2012. I won the Asia Tour and also got third place overall in the World Championship in Mallorca.

11 A LFIAN AFFAN D I M AKES FLO W B O AR D IN G LO O K EA SY D U R IN G A D EM O N STR ATIO N IN D U B AI

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WARM UP It’s the start of a new year so it’s the perfect time to cut out the bad gym habits. We also provide ďŹ ve easy ways that you can reduce stress, as well as revealing some other intriguing health tit bits.

NEWS FEED JAN.FEB

SFME

SFME’s Scott Grayston reects on his ďŹ rst taste of owboarding...

I couldn’t believe how difficult it was, but incredibly fun. The strength, balance and skill you need just to get up onto the board is a challenge, but once you get riding a wave, it’s a unique thrill. I would definitely recommend it to any adventurous sport enthusiasts that want to try out something new.

SFME: What are the most important skills and

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GEAR UP YOUR FITNESS F1 STYLE D riving a car around a track might appear to be physically easy, but fitness actually plays a pivotal role in racing. A Formula 1 race can last up to two hours so drivers need to make sure they are both physically and mentally ready to push the limits. The amount of fluids that a driver can lose during a demanding race is frightening, especially when racing in places like Abu Dhabi, so recovery is crucial. SFME spoke to 2015 Formula 1 champion Lewis Hamilton and former F1 driver and current FIA World Endurance Championship champion, Mark Webber, about the significance of fitness when you are behind the wheel.

SFME: Have you ever noticed your fitness wasn’t good enough for a race?

LH: There was one race last year were I was too heavy and over the whole race I lost three seconds. I won the race but my team-mate was at my back side, because he was lighter. I had too many pancakes! Now I’m constantly watching my diet and my trainer is on my case all the time.

Sleep helps

he Apple Watch is the latest big gadget from the company that has brought us an array of gamechanging products. We already know that there are many iPhone and iPad apps that help us to eat better and stay active, but how does the Apple Watch measure up?

Three ways an Apple Watch will help you improve your ďŹ tness and wellbeing:

T

It has apps that help you be more eďŹƒcient Some of the apps that you use on your mobiles are particularly well-suited for the watch and help us perform more competently. With the watch we can spend less time ďŹ ddling with our phones, keep our stress to a minimum and let the watch handle some things for us.

TEENS NEED 9+ HOURS OF SLEEP PER NIGHT FOR THEIR BODIES TO FUNCTION PROPERLY. LESS THAN 1/3 OF HIGH SCHOOL STUDENTS IN 2015 REPORTED GETTING 8 OR MORE HOURS OF SLEEP PER NIGHT.

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BALDING NO CONCERN FOR BLONDES

It’s always debatable whether blondes have more fun or not, but one certainty is that they have more hair. Hair colour helps determine how dense the hair on your head is, and blondes (only natural ones, of course), top the list. The average human head has 100,000 hair follicles, each of which is capable of producing 20 individual hairs during a person’s lifetime. Blondes average 146,000 follicles. People with black hair tend to have around 110,000 follicles, while those with brown hair are right on target with 100,000 follicles.

Redheads have the least dense hair, averaging about 86,000 follicles.

BODYBUILDING CONTEST TRANSFORMS ROSS AND GODWIN

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he International Natural Bodybuilding Association (INBA) run an annual competition in Dubai called The Universal Muscle Fitness and Fashion Championship at The Fitness Festival which features a variety of contests including Bodybuilding, Bikini Modeling and Mr. Beach Body. Two Fitness First Personal Trainers from Beach Park Plaza, Dubai, decided to compete in the event. It was a grueling process that involved intense training, dieting and discipline but it proved to be well worth all the effort and hard work as Godwin Stephen emerged with a gold medal while Ross Alligan put in an impressive performance to finish just outside the podium places. admirably. SFME caught up with the pair after the event.

SFME

gear up your fitness SFME talks to double reigning Formula1 champion, Lewis Hamilton, and FIA World Endurance Champion Mark Webber, about the signiďŹ cance of ďŹ tness behind the wheel.

Your pet isn’t the only one in the house with a shedding problem. Humans shed about 600,000 particles of skin every hour. That works out to about 1.5 pounds each year, so the average person will lose around 105 pounds of skin by the age of 70.

ROSS ALLIGAN AND GODWIN STEPHEN ARE PICTURED AT T H E U N I V E R S A L M U S C LE F I T N E S S A N D FA SH I O N C H A M PI O N S H I P

SFME

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Don’t blame the pet

Swap coffee for hot lemon water

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bodybuilding brawn Two Fitness First Personal Trainers recently competed in a bodybuilding contest after a year’s worth of preparation. SFME speaks to Ross Alligan and Godwin Stephen to see how they performed.

Trying to cut coffee out of your diet? A cup of hot water with fresh lemon juice is an ideal alternative that many nutritionists drink every day – and it’s not just because of its tangy avor. Boiling water with lemon is fantastic for your skin, hair and digestion, as well as being cheap and effective.

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LIFE IN

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STYLE

GIANT TRANCE ADVANCED 27.5 3

HEALTH NEWS

Find out the latest health research to keep you at the top of your game.

SAVE THE DATE January 14 - 16 HANKOOK 24H DUBAI Venue: Dubai Autodrome, Motor City Admission: Free This exhilarating 24 hour endurance race is back for its 11th year after ďŹ rst being held at the Dubai Autodrome in 2006. A wide variety of ‘tin top’ touring cars, GTs and 24H-Specials (e.g. silhouette cars) are eligible to race, from ‘hot hatchbacks’ up to proper GT3 machinery and purpose-built race cars. Join in on the racing fun and experience an endurance race unlike no other in town.

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January 28 - 30 BRAZILIAN-CRAZE ‘CAPOERIA’ HITTING UAE

ABU DHABI HSBC GOLF CHAMPIONSHIP Venue: Abu Dhabi Golf Club Some of the biggest golfers in the world will be competing in the UAE capital in January. Jordan Spieth and Rickie Fowler have conďŹ rmed their spots in the event. This will be the ďŹ rst time Spieth, a winner of two majors last year, has ever played in the UAE.

Venue: Football Centre, Al Quoz Admission: Free Mixed martial arts is growing in stature at a rapid pace but there’s a variable form of the sport that is also appealing to a large audience.

It may not be as rough as you’d expect but it is a form of self-defence that is stylish. Capoeria could be a sport that ignites your passion for martial arts.

What is capoeria?

Capoeria is a Brazilian martial art performed by two people that combines elements of ďŹ ght, acrobatics, music, dance and rituals in a very elegant and magnetic way. It is often called a ‘game’ that is played and not fought.

The unique sport is coming to Dubai at the end of November for its second tournament in the UAE with over 500 students and capoeira supporters coming together to celebrate everything capoeira in the Emirate. The tournament will be three days long and will feature the Batizado Ceremony which signiďŹ es the exchange of the ropes for students who are new to capoeira or who have been practicing it for some time. Students are presented with new ropes that represent their new skill level and how they have embraced the capoeira culture.

Is it a dance or a martial art?

The debate about what category Brazilian capoeira falls under comes up every time it is mentioned. Combining kicks, sweeps, and take-downs with the expressive rhythmic ‘ginga’ dance, capoeira is a marriage of both.

January 22

STANDARD CHARTERED DUBAI MARATHON Venue: Dubai Police Academy, Umm Suqeim.

The Dubai Marathon gets bigger and better each year as the race takes advantage of the cooler temperatures. Now in its 16th year, the race has huge prize money on oer to the winners which attracts marquee athletes to the event. There will be three races to participate in: a 42km race at 7am which is open to runners aged 18 and over, the 10km at 7:15am run which is open to 15 years and older and the 3km at 11am run which is open to all.

Why give Capoeria a go?

The uniqueness of capoeira is that it gives the entire body physical strength, power and exibility while also giving the mind selfconďŹ dence, concentration, courage and creativity. It is known for its quick and complex moves, using mainly power, speed and leverage for leg sweeps. Like any martial art, capoeira’s eďŹƒciency for self-defence depends on the skill level of the capoeirista.

History of the sport Originated in Brazil, and developed in Brazil mainly by descendants of Africa with native inuences. The sport is said to have begun in the 16th century. As a martial art it was used by slaves who had escaped disguising it as a dance to avoid torture and execution.

SFME

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January 21 - 24

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

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Lead a healthier life with an Apple Watch

It reminds you to keep moving The Activity app on the Apple Watch can track your movements in three ways. First is your steps which is measured against your daily goal. The second way your movements are tracked is through exercise. The app sets a goal for you to do 30 minutes a day. Sitting versus standing is the third and ďŹ nal way you are tracked.

If you’re easily meeting your movement goal every day for a week, the app gives you the option of making it higher for the next week. Who would have thought that a watch could be so motivational!

ISSUE No. 35 Published by: Worldwide Sporting Publications Ltd (T ) +44 1663 71992

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

SFME: Do you see flowboarding growing as a sport in the Middle East?

AF: Absolutely. The United Arab Emirates defended their title at the World Flowboarding Championships recently in Abu Dhabi. USA and Singapore are their biggest rivals but you can tell the UAE are improving every year and one of their members Humaid Al Bloushi, won the bodyboarding competition which is fantastic.

BODYBUILDING SFME F E AT UR E

SFME: What’s the physical effect of Formula One and how do you get in the right shape for it?

Lewis Hamilton: In the Brazilian Grand Prix (the race before the season-ending Abu Dhabi Grand Prix), I had a fever and lost just under four kilos on race day and it took me three days to recover. It was a killer, killer race.

You must make sure you are physically prepared for a race like Abu Dhabi because of the temperature. You can’t get big and bulky. The lighter I can be, the more they can put on the car, another component or something else.

It prevents you from constantly being on your phone The Apple Watch notiďŹ es you when anyone messages or calls and it has all of the most important daily information you need like weather and calendar events just a glance away.

This allows you to just forget about your phone and let the watch keep tabs on everything. The watch is paired with the phone via Bluetooth, so you’ll still need the phone in your vicinity, but you don’t need to be holding it.

A mobile phone often sidetracks you because of all the distracting apps. What now takes me a couple of seconds, would previously take me a few minutes while I checked up on everything else tempting me.

JANUARY - FEBRUARY 2016

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

SFME: What’s the difference between flowboarding and surfing?

AF: Flowboarding is like surďŹ ng, but in a stationery manner. The wave is always consistent and you don’t have to paddle out like surďŹ ng which saves you loads of time and energy. This makes the sport much easier to progress because the wave is always the same and you get more time riding against it. All you need to do is press a button to get the wave going.

SFME

WARM UP

Dubai is welcoming some of the world’s top athletes on January 22 as they prepare to compete in the prestigious Standard Chartered Dubai Marathon. SFME provides an extensive preview for the event and a structured preparation plan that will make sure your diet and training are A1 leading up to race day.

SFME: How are competitions judged?

AF: Each competitor is given 45 seconds for each run to execute tricks and skate manoeuvres to try and impress the judges. Flowboarders should aim to provide variety, originality, style and execution if they want to get the highest scores from the judges.

SFME

F1 SFME FE AT UR E

PICTURE THIS

COVER STORY: Standard chartered dubai marathon 2016

attributes that a flowboarder should possess?

AF: Good stamina is essential because you only have 45 seconds to show what you’ve got so you don’t have time to mess around when competing. If I go to the gym I work on my core muscles and upper body so I feel strong when trying to pull o some tricks. Core muscles also help you improve your balance which is pivotal once you’re riding the wave.

ALFIAN AFFANDI: LIFE ON THE EDGE Flowboarding is one of the hottest new watersports on the planet and the UAE boast the two-time world championship winning team. Singaporean AlďŹ an Aandi was in Dubai to show SFME what it’s all about.

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SFME: What is flowboarding?

AF: Flowboarding is a relatively new sport in the

extreme sports scene and sometimes mistaken as just another fun attraction. It is a combination of most of the board sports. It has similar riding techniques but some professionals from other board sports might ďŹ nd it hard to get used to. The only major dierence is that owriders ride on artiďŹ cial waves rather than in the open sea or on snow.

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REGULARS

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atersports are not for the fainthearted and flowboarding is no exception. One man who has enjoyed huge success and helped put the sport on the map is Alfian Affandi. The 31 year old made history in 2010 when he became the first flowboarder to be signed to an international brand sponsor. Affandi consistently ranks among the world’s top flowboarders. The Singaporean was at Wild Wadi waterpark in Dubai with Billabong to unveil his array of tricks and give some journalists, including SFME’s Scott Grayston, a lesson on the waves!

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save the date The top sporting events occurring in the region over the next couple of months.

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TRACK YOUR WAY TO FITNESS SFME runs the rules over the TOP lVE lTNESS TRACKERS ON THE MARKET

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Bike in style Cycling on extreme surfaces such as sand or snow is not an issue with these awesome bikes.

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gear With the marathon season upon us, SFME provides a guide to the best running shoes and ďŹ tness trackers on the market.

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Trainer TRAINER

TRAINER

By SATHISH THIRUMURTHY

By STEVEN GILLESPIE

Personal Trainer Fitness First Motor City

Regional Fitness Manager Fitness First Middle East

Execution

IN THIS ISSUE

Background

Justification

The side press is an old yet not forgotten movement making a comeback into popular and sensible fitness discourse.

I say ‘popular’ and ‘sensible’ as not a lot of popular fitness discourse is sensible, and not a lot of sensible fitness discourse is popular (nor sexy for that matter).

Strongmen of old (Circa 1850-1950) would use this press as the ‘moneymove’ and it was one of the benchmarks of strength measurement for the era.

However, nowadays in gyms you will not see hoardes of people cueing up at the kettlebell rack on a Sunday waiting for the ‘big-bertha’ to be free so they can do a rep max workout to kickstart their week.

Conversely, we focus predominantly on movements that produce aesthetics in lieu of functionality. Ok, lecture over, we’ve heard this before however if we continue to train muscles independently instead of integrating muscle groups to work as one unit then don’t expect to become ‘real world’ strong.

1. THE POPULAR REASON: MULTIPLE MUSCLES WORKED AT ONCE AND PREHABILITATION The side press is not only a pretty cool looking exercise, it will also work your core area, back, arms and shoulders all at the same time. This is great if you are in a hurry and like to keep things metabolic for fat-burning purposes. It will also look after you in a functional manner. Being such an oblique movement pattern it will increase your margin for error when you move or bend to pick up or move something at a less than favourable angle. For example, one of my personal training clients used to regularly put her back out whilst performing routine tasks such as changing her bed sheets. After some functional training utilising the side press amongst other integrated functional movements, she now confidently moors and operates her sailing yacht alongside her husband with ease!

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For this movement we will predominantly be working the erector spinae, latissimus dorsi and the deltoids. However if done correctly it will yield more of an effect on the first two muscles with an additional emphasis on flexibility of the lower back, hips and the hamstring area.

Start with a shoulder-width stance, toes pointing forwards.

Clean the kettlebell up to the rack position and then retract the kettlebell held arm back until you have a raised awareness of your lats being worked; that is the key to working the back area here.

Next rotate the opposite leg to the working arm 90 degrees so that your feet now represent an ‘L’ shape from a bird’s-eye perspective. Your non working arm should now rest on the front of the thigh you just turned.

We now move the head to face the kettlebell for form and then slowly combine a sidewards bend down the non-working side, alongside a slow extension of the arm holding the kettlebell. The trick with this part is to move your body under the extending arm, as opposed to actually ‘shoulder pressing’ whilst also gliding your hips diagonally backwards respective to the working arm side. If the left arm is holding the kettlebell up then we glide backwards diagonally left and vice versa for the right arm when it is holding the kettlebell.

Keep sliding down slowly with control until you reach extension of both arms or if you feel you have hit your comfortable limit. I personally like to shoot for the floor either starting with fingertips touching or palm flat on the floor, it is entirely up to your comfort and progression.

Once we’ve hit the comfortable limit, reverse the action slowly up until you are back to where you started. We should maintain a neutral spine throughout the movement.

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Tempo and Rep Range

2. THE SENSIBLE CHOICE: GATEWAY TO GAINS According to Pavel Tsatsouline, author of the renowned kettlebell training manual ‘Enter the Kettlebell’, this movement alongside other key kettlebell moves can significantly increase your standard deadlift and overhead squat. The fact is that the side press improves mobility and strength of the hamstring, shoulder and lower back areas at the same time and is a fantastic contrast in training when pursuing progression through a tricky plateau in strength gains.

SWING YOGA wing Yoga has a number of benefits. It is very therapeutic in relieving compressed joints, it sorts out muscle imbalances in the body, and it acts as inversion therapy.

The Yoga Swing is unique in that it offers you the ability to stretch and strengthen, but is also a therapeutic piece of equipment that can be used to practice inversion therapy which is ideal for gentle, passive stretching and traction of the spine.

Additionally, hanging upside down can alleviate muscular tension and pain as well as promoting increased joint mobility and flexibility, energy levels and circulation of the blood. All these in turn promote good health and well-being. Swing Yoga simply involves relaxing music, a soft fabric hammock supporting 750 lbs and yourself.

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

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06/01/2016 23:21

BENEFITS OF SWING YOGA

SATISFY THE MIND WHILST SOOTHING THE BODY

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“we think we do yoga but in reality we’re still practicing yoga”

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This is always going to be a tricky choice as everyone will have their preference specific to goals, however I enjoy working beginners through a sub-maximal range and opt for time under tension, so we work for say 45 to 60 seconds and will just keep it light with a 4 or 6 kilo kettlebell and work slow and steady with an even tempo of 3 seconds eccentric (or down in this case) and 3 seconds concentric (up in this case) for two to three rounds each with ‘organic’ rest. If you would like to progress to something more challenging then do a slow 6 rep max 3 times each side with some 1 second static holds at the top and bottom of each movement (3:1:3:1).

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◎ INCREASES FLEXIBILITY ◎ A BOOST IN ENERGY LEVELS AND BLOOD CIRCULATION ◎ MUSCLE IMBALANCES WILL BE AMENDED ◎ CALMS YOU AND LIFTS YOUR MOOD

The hammock is a prop (like a strap or block) intended to assist alignment, deepen awareness and provide the immediate benefits of spinal decompression. With the weight of the body partially or fully supported along with the help of gravity, you can explore and create space in your bodies as intended in traditional yoga practice.

Without the compression of the joints and spine you can achieve proper posture and alignment through relaxation rather than effort, therefore finding a more balanced and unencumbered expression of each pose.

YOU’LL BE PLEASANTLY SURPRISED

BY HOW RELAXED AND LOOSE YOUR MUSCLES FEEL AT THE END

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

Swing Yoga is available in Fitness First clubs located at Motor City, Beach Park Plaza in Dubai; Al Seef Mall and Damla Mall in Abu Dhabi and Al Fardan in Sharjah.

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06/01/2016 23:22

secrets behind the side press Steven Gillespie reveals the secret behind a move that is old, but not forgotten - The Side Press. This guide can help you get ripped by working multiple muscles with a kettlebell.

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SFME

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benefits of swing yoga You will be surprised by how much swing yoga can improve your flexibility and calm your mood.

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06/01/2016 23:23

FITNESS FIRST

NEWS

By ZORAN KOSTIC & MILOS DIMITRIJEVIC Personal Trainers, Fitness First Motor City

myzone challenge is huge success

Z&M LAUNCH supplement range

get fit with electric run

Fitness first member story

The MYZONE Challenge at Fitness First produced marvellous results for many members especially Alok Bhatnagar and Hayet Zerelli.

Fitness First has an exclusive new supplement range asvailable for members called Z&M that is a more natural way to improve your body and health.

The Electric Run by Daman ActiveLife is the perfect incentive to get fit this year.

Inspiring transformation story from Fitness First member, and mother of three, Madeeha Zeeshan.

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By NICKY HOLLAND Fitness Manager, Fitness First, Beach Park Plaza

By TREVOR FLOWERS Fitness Manager, Fitness First Motor City

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FITNESS FIRST NEWS

TARGET THOSE OBLIQUES

TOTAL BODY

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From the unveiling of a new supplement exclusive to Fitness First to the marvellous results of the Change Project, we bring you all the latest from the region’s No.1 gym network.

T’S THAT TIME OF YEAR AGAIN WHEN YOUR CLOTHES FEEL TIGHTER ON YOU AND NEW GOALS ARE SET. MANY PEOPLE FOCUS ON LOSING WEIGHT AROUND THEIR STOMACH AND THEY DO THIS BY DOING CARDIO EXERCISES AND NORMAL SIT UPS. THIS CAN HAVE AN AFFECT BUT VERY FEW PEOPLE WILL TARGET THEIR OBLIQUES. YOUR OBLIQUES ARE THE MUSCLES ON THE SIDE OF YOUR CORE, WHICH WHEN TRAINED CAN TIGHTEN IN AND CHISEL YOUR WAIST SO YOU LOSE THE FAT AROUND THE SIDE OF YOUR BODY, WHICH WILL HELP YOU DROP A DRESS SIZE OR A JEAN SIZE. TECHNIQUE IS IMPORTANT AND YOU NEED TO REALLY ISOLATE THE SIDE OF THE BODY TO FEEL THE MUSCLE CONTRACTION. RANGE OF MOVEMENT IS ALSO KEY. LET’S GET ON WITH THE EXERCISES…

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Pre-season training for American Football

CONDITIONING CIRCUIT

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orget about traditional cardio. If you want to strip body fat and build lean muscle then give this Total Body Conditioning Circuit a go.

These days, running one hour on a treadmill with the hope of shedding a few unwanted pounds is considered old fashioned in the fitness world.

The concept of fat loss is now turning towards high intensity metabolic circuits and total body conditioning. This type of training has proven to be massively effective for achieving great reduction in body fat, with the added bonus of improved fitness

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target those obliques In the well followed quest for the perfect midrift the obliques are all too often overlooked in favour of their popular neighbours, the abs.

levels. Total body conditioning does what it says on the tin.

These circuits involve exercises that have you pulling, pushing, and throwing heavy objects with the idea of elevating your heart rate, and ultimately torching some body fat. You will work at an effort level of approximately 80-90% of your maximum heart rate which is pretty hard on your cardiovascular system. These exercises will tax the whole body and get you working up a sweat in just a few minutes.

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eing big does not mean you are strong, but training for performance means training your body to have a purpose. In the world of fitness we call this functional training.

Functional training is combining all of your muscles to work together in one chain to maximise performance. This training incorporates multi-directional exercises, moving in three directions.

We use this type of training to prepare

THE WORKOUT You will complete eight exercises back to back in a circuit fashion. After the last exercise you will rest up to 90 seconds before you begin the next circuit.

PLEASE NOTE you will need some space on the gym floor for this workout so make sure not to attempt this during peak hours.

for our next American Football season in the Emirates American Football League (EAFL) but you can use it for any performance-based sport as preparation for pre-season or a competition. This is advanced training, so you need to have a good base of fitness and conditioning.

In this workout we will show you one of the cycles of our periodisation programme that uses a lot of explosive strength and agility. You can use this

workout four to six weeks before your team’s training begins.

Hip mobility, ankle mobility, and core stability are all very important, so make sure to involve them in your day-to-day training routines. Also, make sure you foam roll before every session to release any tension in the muscle fascia. Keep strict form with your exercise technique to ensure safety and improve your performance.

Challenge yourself and complete five circuits of the following exercises.

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total body circuit Forget about traditional cardio. If you aim to strip body fat and build lean muscle, give this full body conditioning circuit a go.

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bigger, faster, stronger Get into the optimum shape for American Football with this brutal workout.

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TRAINER

TRAINER

TRAINER

IF NOT NOW, WHEN?

By DEJAN STANOJKOVIC Personal Trainer Fitness First Motor City

By KOSTA VASAKOS Personal Trainer Knowledge Village

By BANIN SHAHINE Fitness First Nutrition Manager

2016 - New Year = New You!

veryone uses different workout routines to try and get the best results. Some people like lifting weights, some prefer cardio.

Some people like doing group exercise classes whilst circuit training is more beneficial for others. However, one way to improve your allround stamina and a sporting workout that can be done in groups or individually is boxing.

There are basically two types of boxing training: training that focuses on teaching boxers to compete in the ring, and training that focus on helping ‘everyday athletes’ get into better shape. The basic difference between the two forms of training is that athletes who want to learn how to compete in boxing must learn to land and take punches with human opponents. They have to learn to hit and be hit by a competitor.

For the everyday athletes, the basic skills are the same – you learn to jab, upper cut, and hook, you work on footwork and speed, core strength and agility, and power and flexibility. I also teach my clients MMA-style (mixed martial arts) sequences.

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BENEFITS OF BOXING WORKOUTS FOR EVERYDAY ATHLETES ★ ENHANCED CARDIOVASCULAR HEALTH You hear it all the time. You need to do cardio to protect yourself from heart disease, to burn calories and lose or maintain your weight. This doesn’t just mean hopping on a treadmill to log your required minutes – how boring is that?

The whole point of cardio is to place a moderate amount of stress on your heart and lungs so that they’re challenged enough to

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make beneficial physiological adaptations to support the higher level of physical activity.

Boxing is the best cardio workout in my opinion. ★ IMPROVED BODY STRENGTH & INCREASED LEAN MUSCLE MASS During a boxing workout, you may punch or kick a bag hundreds of times, requiring your upper body, lower body, and core to engage as you make contact with the bag. Additionally, what I usually do is incorporate other strength training moves like squats and exercises with a medicine ball into the boxing workout.

This great connection of different tools and exercises allows us to engage a variety of different muscle groups that wouldn’t be penetrated in a usual cardio workout. ★ BETTER HAND-EYE COORDINATION You may not think about the importance of hand-eye coordination and its affect on total health, but hand-eye coordination plays an important role in a person’s gross and fine motor skills. Individuals with good hand-eye coordination tend to have faster reflexes and reaction times, and tend to have better physical coordination as a whole. This is particularly important during aging, as coordination and balance become compromised, increasing the risk of falls.

Boxing can help hone hand-eye coordination. ★ DECREASED STRESS Boxing workouts increase endorphins, boost your mood and work as a form of meditation, all of which help reduce stress.

During a boxing workout you typically

transition between high intensity bouts of exercise and moderate intensity recovery periods. When you’re pushing yourself through a couple minutes of high-intensity punching or kicking, you don’t have much mental power left to worry about how awful your job is, or how dirty your house is. And even during rest periods, you’ll be focused on sucking wind and mentally preparing for the next round, not stressing over your packed schedule.

In addition, there’s an incredible release when you get to take some of your stress out on a punching bag. It’s an empowering feeling to punch your stress to smithereens.

Tips for a solid boxing stance

★ IMPROVED BODY COMPOSITION Boxing massively improves your body composition – and clients love using it as a tool for weight loss.

It is an incredible mechanism for improved body composition because it perfectly combines muscle-building strength and calorie-torching bouts of cardio. By regularly participating in a boxing programme and following a nutritious eating plan, there’s no reason you won’t see changes in your shape and improvements to your fat mass percentage. And if you’re hoping for a pat on the back from your bathroom scale, you’re likely to see changes in your weight as well.

I hope this article helps you to understand how we incorporate boxing into our workout routine. I haven’t seen anyone not smiling and feeling happy after a good boxing session.

★ ★ ★ ★ ★ ★

Come and boost your energy and self confidence whilst improving your mental and physical strength at Fitness First’s boxing classes.

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2016

The first HIIT maschine session was eight minutes.

Exercise bikes can connect with your game console so you play while you pedal away the kilos.

Microfibre shirts and shorts are unveiled to keep you cool and dry.

Power plate vibrating platform is introduced.

The first fitness app is launced to help people eat better and be healthier.

Shoes became smart! They could track your progress, calories and speed.

Exercise bike gets dose of data to your screen.

Activity tracking wristbands are released.

Socks became smart.

Spinning classes become high tech with dynamic visualisation.

High tech apparel is released that shows you which muscles you are using and in what sequence.

CES (Consumer Electonics Show) - Who knows what the future holds?

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Set a S.M.A.R.T. Goal: S: Specific. Make your goal is specific. It should be exactly what you want.

M: Measurable. You can measure your progress, so you can track yourself.

A: Attainable. Set small goals that you can achieve in a short time.

R: Realistic. Do not set impossible goals.

T: Timely. Set a time to achieve your goal.

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WHY I RECOMMEND MYZONE AS A WEARABLE TRACKING DEVICE • • • •

Start changing gradually:

implementing boxing into your routine Boxing is a great way to improve both your cardio and strength. It can be done individually or in a group so it’s time to boost your energy and self-confidence by putting your boxing gloves on and testing your body.

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HOW TECHNOLOGY HELPS Fitness and gymnasiums rely on technology now to produce the best results. SFME looks at how the gizmos have advanced throughout the years,

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Rate your plate on every meal: Make sure your plate on every meal is equivalent to my plate. Divide your plate into four quarters: • ¼ for fruits (choose whole fruits) • ¼ for vegetables (choose a variety) • ¼ for protein (choose animal lean protein, or plant based protein) • ¼ for carbohydrate (make sure most of your daily carbohydrates are whole)

at least 20 minutes to realise that you are full.

• Stop eating when you are satisfied, not full.

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Don’t skip meals, especially breakfast Skipping meals does not help you lose weight; it sets your goal back. Skipping meals put your body in starvation mode (your body thinks that you are starving and starts to store fat), and also skipping meals leads to you binging on your next meal. Also, keep in mind that your body is like a car. If you do not put fuel in it, it will not move. It’s the same if you do not put nutrition in your body it will not burn calories.

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Physical activity

Add exercise to your daily routine to make sure you are exercising at least 150 minutes per week (moderate intensity exercise).

Remember healthy nutrition will not make you lose weight without physical activity, and physical activity will not make you fit without healthy nutrition.

If you find or you think it is difficult to start alone, you can ask for help from our experts, or simply ask for support from your family or friends. Remember that good health is a result of your overall eating pattern.

Every next meal is a new opportunity to nourish your body!

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The future of wearable technology is unpredictably exciting. One thing we can guarantee is that it will definitely improve our lifestyles. Time to ‘get plugged’ and workout!

06/01/2016 23:23

up on vegetables.

Vegetables are not only high in vitamins, minerals, and fibers but also fill you up with fewer calories. Make sure you are adding veggies to your daily meals. Fill half of your plate with vegetables, or start your meal with a salad. This helps you not to overindulge on your main meal.

6 Enjoy your food but eat less, so how you can do it?

Your first small step towards wellness can be a giant • Use a smaller plate, bowl or glass and choose leap for your self-confidence. Don’t make the mistake smaller portions. Use a smaller serving spoon. of turning your life into an existence you no longer • Take a small portion of your favorite foods that may recognise as your own. Any unwise habits you have be high in calories or salt and enjoy each bite. probably took years to form. Your best chance to • Take your time to enjoy your food, your brain needs change them is to take it slowly. Drastic changes

Track your calories, heart rate and goals. You can see all your progress and adjust your targets according to your body needs and workout.

Motivation. You can see your results and compare them with your friends through social media.

Sleep tracker. Track your sleep and improve your sleeping habits.

Weight loss. Set your body weight goals and let the technology guide you there.

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make you lose your self-control on food. Make sure your changes are gradual so you can get used to them and you can preserve in the long term.

4 Fill

Find your motivation: What’s your motivation? Losing weight? Looking better in clothes? Feeling more energetic? Or simply improving your health? Get clear about what you really want and why you want to change, and use it to inspire you.

igital technology is transforming the way we workout. If you dont already have one strapped around your wrist or your body, you know someone who does . Wearable activity trackers (MYZONE) or smartwatches can detect every single bit of information about you during your workouts.

Just look your screen and all the information and statistics are there for you. Let’s look at how fitness technology has advanced through the years.

From a standing position, your left leg goes in front and right foot stays back.

Make sure your knees are soft and ready to dodge your body at a quick rate.

Keep your back straight.

Keep your left arm up and look at your target above this. Your right arm stays back protecting your jaw.

Keep your arms in tight and elbows in close so you are difficult to hit.

Now you are ready to spar or hit the pads!

SFME

Entering a new year is the perfect opportunity to make a fresh start. Make sure your main goal is switching to a healthier lifestyle. Here are eight ways that will help you achieve your target: 1

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WATCH THE VIDEO HERE Youtube.com/SFMEMagazine

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LET TECHNOLOGY AID YOUR FITNESS GOALS

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06/01/2016 23:24

if not now, when?

Entering a new year is the perfect opportunity to make a fresh start. Make sure your main goal is switching to a healthier lifestyle. SFME suggests eight ways that will help you achieve your target.

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The tennis world’s biggest stars will be in town for the Dubai Duty Free Tennis Championships from February 15-27. Last year Roger Federer walked away with his seventh DDFTC title after beating World no.1 Novak Djokovic in the final.

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WARM UP TIME TO LOOSEN UP AND GET THINGS STARTED!

CUT OUT BAD GYM HABITS

Everybody knows how crucial exercise is and sometimes it can be an issue finding the time to go to the gym.

Therefore you need to make sure you are taking advantage of every opportunity you get to train and are pushing yourself but not overdoing your workouts. Below is a list of mistakes that people make in the gym and ways you can extract these common errors from your routine.

MISTAKE Not having a workout plan

MISTAKE Sticking to the same workout

Plans are simple to write and How to avoid will make a huge difference to your results. People with a target tend to stay more motivated and enjoy their time at the gym more.

Visiting the gym 3 or 4 times a week takes up a lot of precious time, and if there is nothing to aim for, it can quickly feel rather pointless. Set realistic goals, and talk to somebody about the best equipment to use to help reach these goals.

How to avoid Vary your workout plans so

you have a variety of routines.

Everybody will have their favourite piece of equipment, and it is easy to spend too much time on this and not enough time working on the rest of the body. Doing the same routine every time will not only start to get boring, it will become less effective over time.

MISTAKE Using the gym to socialise MISTAKE Not warming up It is easy to avoid How to avoid making this mistake.

Simply start by doing something that will gradually increase muscle temperatures. For example, a slow, flat walk on a treadmill, or a few sets of reps with light weights. Ensure that the warm up is relevant to the muscles that will be used for the main exercise. Heading straight into an intense routine is going quickly lead to tears and pulls.

How to avoid Concentrate solely on

your workout. If you are chatting to your friends or are making a playlist on your iPod, you’re not exercising as hard as you could be. Use your friends as healthy competition if you decide to have a gym partner, not as a distraction.

MISTAKE Making up for a missed workout Don’t go overboard when you

How to avoid haven’t been to the gym for a while.

MISTAKE Using the wrong weight How to avoid It may take a few attempts

to find the best weight to use, and this is likely to change over time, however getting it right will mean quicker results. Using a weight that is too light will limit the benefits gained, whilst using a weight that is too heavy can lead to injury. Similarly, lifting weights at the wrong speed will result in less muscle growth if done too quickly.

The ideal number of reps should be between eight and 12. Any fewer than this means the weight being used is too heavy (unless you are doing an advanced low-rep/heavy load workout).

Being able to do more than 12 reps means it is time to add a little weight and push a little harder.

We all have weeks where we are particularly busy and may not be able to find the time to go to the gym. It can be tempting to make up for this by having an extra-long workout session. However this is more likely to lead to soreness and injury, impeding next week’s gym sessions.

Going to the gym regularly enough should mean that missing a couple of sessions will not have too big an impact on overall fitness.

MISTAKE Copying somebody else’s workout routine How to avoid What works for one person might

not work for another. Be original and experimental with your routines so you can find out what exercises benefit you the most. There is no harm in taking note in what other people are doing and researching whether or not this can be incorporated in the next change of routine, but don’t try to do too much too soon when trying something new.

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WARM UP

NEWS FEED JAN.FEB

Lead a healthier life with an Apple Watch he Apple Watch is the latest big gadget from the company that has brought us an array of gamechanging products. We already know that there are many iPhone and iPad apps that help us to eat better and stay active, but how does the Apple Watch measure up?

Three ways an Apple Watch will help you improve your fitness and wellbeing:

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Sleep helps

TEENS NEED 9+ HOURS OF SLEEP PER NIGHT FOR THEIR BODIES TO FUNCTION PROPERLY. LESS THAN 1/3 OF HIGH SCHOOL STUDENTS IN 2015 REPORTED GETTING 8 OR MORE HOURS OF SLEEP PER NIGHT.

It prevents you from constantly being on your phone The Apple Watch notifies you when anyone messages or calls and it has all of the most important daily information you need like weather and calendar events just a glance away.

This allows you to just forget about your phone and let the watch keep tabs on everything. The watch is paired with the phone via Bluetooth, so you’ll still need the phone in your vicinity, but you don’t need to be holding it.

A mobile phone often sidetracks you because of all the distracting apps. What now takes me a couple of seconds, would previously take me a few minutes while I checked up on everything else tempting me.

It reminds you to keep moving The Activity app on the Apple Watch can track your movements in three ways. First is your steps which is measured against your daily goal. The second way your movements are tracked is through exercise. The app sets a goal for you to do 30 minutes a day. Sitting versus standing is the third and final way you are tracked.

If you’re easily meeting your movement goal every day for a week, the app gives you the option of making it higher for the next week. Who would have thought that a watch could be so motivational!

It has apps that help you be more efficient Some of the apps that you use on your mobiles are particularly well-suited for the watch and help us perform more competently. With the watch we can spend less time fiddling with our phones, keep our stress to a minimum and let the watch handle some things for us.

Swap coffee for hot lemon water

Don’t blame the pet

Your pet isn’t the only one in the house with a shedding problem. Humans shed about 600,000 particles of skin every hour. That works out to about 1.5 pounds each year, so the average person will lose around 105 pounds of skin by the age of 70.

BALDING NO CONCERN FOR BLONDES

It’s always debatable whether blondes have more fun or not, but one certainty is that they have more hair. Hair colour helps determine how dense the hair on your head is, and blondes (only natural ones, of course), top the list. The average human head has 100,000 hair follicles, each of which is capable of producing 20 individual hairs during a person’s lifetime. Blondes average 146,000 follicles. People with black hair tend to have around 110,000 follicles, while those with brown hair are right on target with 100,000 follicles.

Redheads have the least dense hair, averaging about 86,000 follicles.

Trying to cut coffee out of your diet? A cup of hot water with fresh lemon juice is an ideal alternative that many nutritionists drink every day – and it’s not just because of its tangy flavor. Boiling water with lemon is fantastic for your skin, hair and digestion, as well as being cheap and effective.

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EASY WAYS TO CUT DOWN ON DAY-TO-DAY STRESS !.! .! ü2! ! /5 3 5/ 5+1 * .! 1 ! /0.!// * /0 5 $! (0$5 * 0%2! 3$!* 0$! #+%*# #!0/ 0+1#$ċ

Start your day correctly Have a little ‘me time’ at breakfast to prioritise your tasks in a list, then plan your day according to that. It’s a simple tool that can stop your stress from getting out of hand. Seeing everything laid out on a page will help you tackle your responsibilities effectively. It’s also significant because it helps you get prepared for any stressful situations you’ll have to deal with.

Breathe diaphragmatically Think of this as belly-breathing; put your hand on your belly and breathe deep into your ribs and feel for expansion every time you inhale.

It takes as little as three deep breaths into your diaphragm to switch from your sympathetic system to your parasympathetic system, which allows you to relax and think more thoroughly.

et oû your utt Do something to get your body moving no matter how busy you are. You don’t have to book a fitness class or go for a long run; just give yourself 20 minutes a day where you get up and do some stretches to keep you active.

SPEED KILLS

The air from a human sneeze can travel at speeds of 100 miles per hour or more – another good reason to cover your nose and mouth when you sneeze - or duck when you hear one coming your way.

Avoid stressful situations

Avoid getting into stressful environments that lead you to make unhealthy decisions. Instead of going to the shops, try lighting a candle and doing your shopping online.

3%0 $ +û Turn everything off; even if it’s just for half an hour, it makes a difference. Having that time to clear your mind will make you proactive for the rest of the day.

Throw me a bone An adult has fewer bones than a baby. We start off life with 350 bones, but because bones fuse together during growth, we end up with only 206 as adults.

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WARM UP

Egg White, Feta and Tomato Omelette with Cayenne Pepper THE PERFECT POST-WORKOUT DINNER

INGREDIENTS:

NUTRITIONAL INFORMATION:

Fancy some breakfast for dinner? This Greek-inspired egg dish takes minutes to make and offers the perfect protein-carb combo, which is great for promoting muscle growth. Notably, feta cheese is rich in conjugated linoleic acid, a fatty acid and antioxidant that may promote abdominal fat loss. Meanwhile, cayenne pepper is known to raise your heart rate and metabolism by about 25% for up to three hours. Serve with whole-wheat toast for a healthy fibre boost.

5 egg whites 1 oz. feta 1 small tomato 1 tsp. cayenne pepper 1 slice whole-wheat toast

250 calories 9g fat, 4g saturated fat 23g protein 19g carbs 9g ďŹ bre

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SAVE THE DATE January 14 - 16

JANUARY - FEBRUARY 2016

HANKOOK 24H DUBAI Venue: Dubai Autodrome, Motor City Admission: Free This exhilarating 24 hour endurance race is back for its 11th year after first being held at the Dubai Autodrome in 2006. A wide variety of ‘tin top’ touring cars, GTs and 24H-Specials (e.g. silhouette cars) are eligible to race, from ‘hot hatchbacks’ up to proper GT3 machinery and purpose-built race cars. Join in on the racing fun and experience an endurance race unlike no other in town.

January 28 - 30 BRAZILIAN-CRAZE ‘CAPOERIA’ HITTING UAE

January 21 - 24 ABU DHABI HSBC GOLF CHAMPIONSHIP Venue: Abu Dhabi Golf Club Some of the biggest golfers in the world will be competing in the UAE capital in January. Jordan Spieth and Rickie Fowler have confirmed their spots in the event. This will be the first time Spieth, a winner of two majors last year, has ever played in the UAE.

Venue: Football Centre, Al Quoz Admission: Free Mixed martial arts is growing in stature at a rapid pace but there’s a variable form of the sport that is also appealing to a large audience.

It may not be as rough as you’d expect but it is a form of self-defence that is stylish. Capoeria could be a sport that ignites your passion for martial arts.

What is capoeria?

Capoeria is a Brazilian martial art performed by two people that combines elements of fight, acrobatics, music, dance and rituals in a very elegant and magnetic way. It is often called a ‘game’ that is played and not fought.

The unique sport is coming to Dubai at the end of November for its second tournament in the UAE with over 500 students and capoeira supporters coming together to celebrate everything capoeira in the Emirate. The tournament will be three days long and will feature the Batizado Ceremony which signifies the exchange of the ropes for students who are new to capoeira or who have been practicing it for some time. Students are presented with new ropes that represent their new skill level and how they have embraced the capoeira culture.

Is it a dance or a martial art?

The debate about what category Brazilian capoeira falls under comes up every time it is mentioned. Combining kicks, sweeps, and take-downs with the expressive rhythmic ‘ginga’ dance, capoeira is a marriage of both.

January 22

STANDARD CHARTERED DUBAI MARATHON Venue: Dubai Police Academy, Umm Suqeim.

The Dubai Marathon gets bigger and better each year as the race takes advantage of the cooler temperatures. Now in its 16th year, the race has huge prize money on offer to the winners which attracts marquee athletes to the event. There will be three races to participate in: a 42km race at 7am which is open to runners aged 18 and over, the 10km at 7:15am run which is open to 15 years and older and the 3km at 11am run which is open to all.

Why give Capoeria a go?

The uniqueness of capoeira is that it gives the entire body physical strength, power and flexibility while also giving the mind selfconfidence, concentration, courage and creativity. It is known for its quick and complex moves, using mainly power, speed and leverage for leg sweeps. Like any martial art, capoeira’s efficiency for self-defence depends on the skill level of the capoeirista.

History of the sport Originated in Brazil, and developed in Brazil mainly by descendants of Africa with native influences. The sport is said to have begun in the 16th century. As a martial art it was used by slaves who had escaped disguising it as a dance to avoid torture and execution.

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JANUARY - FEBRUARY 2016

SAVE THE DATE January 28 – February 13

February 15 – 27

MASTERS CHAMPIONS LEAGUE TWENTY20 CRICKET

DUBAI DUTY FREE TENNIS CHAMPIONSHIPS

Venue: Dubai International Cricket Stadium, Sharjah Cricket Stadium and Abu Dhabi’s Sheikh Zayed Cricket Stadium.

Some of cricket’s greatest former international players are due to return to competitive action in a new and unique T20 tournament, which will be held annually across three stadiums in the United Arab Emirates. The tournament will be made up of six teams in its first year, with a total of 90 players taking part – 15 members per squad. The players must all be retired from international cricket.

Some of the star names that have been announced to play are: West Indian cricketing legend Brian Lara, Australian icon Adam Gilchrist, retired Pakistani fast bowling great Wasim Akram and South Africa’s Jacques Kallis.

Venue: Dubai Duty Free Tennis Stadium The best international players come to Dubai for one of the most eagerly awaited events, the Dubai Duty Free Tennis Championships.

This will be the 24th year that the world’s top players go head-tohead in Dubai. Do not miss an opportunity to witness the stars in action.

February 04 - 07

February 20

OMEGA DUBAI DESERT CLASSIC

M1 RUN 2016

Venue: Emirates Golf Club, Dubai.

The Desert Classic was first played in 1989 and has featured the world’s best players over the years. Played on the fabulous Majilis Course, this tournament is the first that Rory McIlroy ever won on The European Tour back in 2009. Golf fans will be hoping for more unforgettable sporting moments this year.

Venue: Media One Hotel, Dubai Get involved in this vertical run that separates the tough from the timid (in a fun environment)! You have to sprint all the way up to level 42 of the Media One hotel from the ground floor to complete the challenge. There is a relaxing barbeque lunch and music by the pool for all the competitors and fans.

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RUNNING SFME FEATURE

THE DUBAI MARATHON IS RENOWNED FOR PRODUCING SOME OF THE QUICKEST TIMES OF THE SEASON

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ROAD TO RIO 2016 STARTS IN DUBAI ELITES TARGET OLYMPIC QUALIFYING TIMES AT STANDARD CHARTERED DUBAI MARATHON

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ith a history of providing fast times and record prize-money for established athletes and relatively unknown runners alike, the Standard Chartered Dubai Marathon is firmly established as one of the ‘must-run’ events on the calendar for the athletics world.

And with 2016 being an Olympic year, the desire to post a fast time and mark the cards of the national team selection committees will be a key priority for those with ambitions of striking gold in Rio in the summer.

The IAAF Golf Label race has a history of fast times over a race course that is both flat and with very few turns. The fact that organisers have put the race start time back from 7am to 6.30am will also mean that the race leaders will go into the final stretches of the marathon without the worry of the early morning heat sapping their depleted reserves.

Now in its 16th year, and to be staged on January 22 under the patronage of HH Sheikh Hamdan bin Mohammed bin Rashid Al Maktoum, Crown Prince of Dubai, and staged under the aegis of the Dubai Sports Council, the Standard Chartered Dubai Marathon is again expected to attract more than 25,000 runners across its three classes.

Already putting in the pre-race training hours are four of the sport’s biggest names, including three former champions and a man who is no stranger to the podium having won the London Marathon twice and who is set to make his Dubai debut.

As well as having won in London in 2010 and 2013, Ethiopia’s Tsegaye Kebede boasts podium success at some of the biggest events in long distance running.

The Ethiopian – who will celebrate his 29th birthday a week before the race – has also has also won the Chicago, Paris and Fukuoka marathons.

Although one of the smallest runners in any elite field, Kebede has been one of the most consistent marathon runner of the past few years. In addition to those marathon titles in the US, Japan, UK and France, he also won marathon bronze at the Beijing Olympics in 2008 as well as a bronze medal at the World Championships in Berlin.

“I started running at school in 2001 but didn’t start training properly until 2004,” says Kebede. “Even then I didn’t have a coach – I was just running for my district in local competitions, which is about 35km northeast of Addis Ababa in a place called Gerare, near to Sendafa.

“At the end of 2006, I finished second behind Deriba (Merga) in a time trial and straight away became part of a group of athletes who trained together. Six months later I won the Abebe Bikila Marathon, which was a great day for me, and at the end of 2007 I won the Toyota Great Ethiopian Run.” Since making his marathon debut in Amsterdam in 2007 (sixth place – 2h:08m:16s), the diminutive Ethiopian has moved through the gears finishing second behind the late, great Sammy Wanjiru in the 2009 London Marathon and two years later taking third place in the 2011 New York City Marathon.

Tsegaye Kebede “At the end of 2006, I finished second behind Deriba (Merga) in a time trial and straight away became part of a group of athletes who trained together.

Six months later I won the Abebe Bikila Marathon.”

Tirfi Tsegaye Beyene Tsegaye has enjoyed a very successful spell, including backto-back marathon wins in Tokyo and Berlin in the space of seven months so we expect her to be a key figure in next month’s race.”

Peter Connerton

Mulu Seboka “Dubai is a very special marathon for me as I was champion in 2014 and I ran my personal best there in 2015. I want to come back to run even faster and my whole focus since Chicago has been my return to Dubai.”

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RUNNING SFME FEATURE

Although Ethiopia didn’t select him for the London Olympics in 2012, he kept up his training regime resulting in a new personal best of 2h:04m:38s and victory in the Chicago Marathon. After taking fourth at the World Championships in Moscow, he also secured victory in the Men’s 2012-2013 World Marathon Majors series by taking second place in the 2013 New York City Marathon.

“Tsegaye Kebede has been one of the most prominent and consistent marathon runners over the past few years so we are delighted he has chosen to run in the Standard Chartered Dubai Marathon in Olympic year,” says Event Director Peter Connerton.

“As well as two wins in London, he has two top three places in New York to his name so he could prove to be a real threat to the Dubai course record. The demand from athletes to get a fast time under the belts early in the year means we are seeing a huge amount of interest in running in Dubai on January 22 and we are currently finalising our elite line-ups in both the men and the women’s event.”

One man who is certain to prove to be an obstacle to Kebede’s hopes of winning in Dubai is the current course record holder and his fellow countryman Ayele Abshero, who will make his first appearance at the world’s richest marathon since making a stunning Dubai debut in 2012.

Abshero, who began running in order to follow in the footsteps of his older brother Tessema, represented Ethiopia at a major competition for the first time at the 2008 IAAF World Cross Country Championships, where he finished second in the junior race.

After winning the Junior World Cross Country Championships in Jordan a year later, he enjoyed a few years on the track before making his move to the marathon distance – and it was his stunning debut in Dubai that saw him win in a course record 2h:04m:23s, making him, at the time, the fourth fastest marathon athlete ever.

The time was also the fastest ever marathon debut in history and bettered by some 30 seconds the Dubai course record set by his hero and three-time Dubai champion Haile Gebrselassie in 2008. Since then he has finished third and sixth in the 2013 London and Chicago Marathons respectively, claimed fourth in London in 2014 and this year was third at the Gyeongju International Marathon in Korea.

On the women’s front, 2013 Standard Chartered Dubai Marathon champion Tirfi Tsegaye Beyene – also winner of the 2014 Berlin Marathon – will be looking for a successful return to the Middle East.

The 31 year-old from Arsi in Ethiopia won her first Dubai title in a time of 2h:23m:23s back in 2013 and has confirmed she will return on January 22.

With marathon wins in Dubai (2013), Berlin (2014), Paris (2012), Porto (2008), Tokyo (2014) and a personal best of 2h:20m:18s to her name, Tsegaye will again be one of the favourites.

“The demand to compete in Dubai remains as high as ever but it is always pleasing to welcome back former winners of the event,” adds Peter Connerton.

“The course is always flat and fast, which is a major factor in an Olympic year as the athletes target Rio 2016. Since winning in Dubai, Tsegaye has enjoyed a very successful spell, including back-to-back marathon 2013 WOMEN’S CHAMPION TIRFI TSEGAYE BEYENE WILL AGAIN BE ONE OF THE FAVOURITES THIS YEAR

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AYELE ABSHERO WINS THE 2012 DUBAI MARATHON IN RECORD BREAKING STYLE

wins in Tokyo and Berlin in the space of seven months stars with two of the last three men’s winners being so we expect her to be a key figure in next month’s marathon debutants. race.”

General Co-ordinator, IAAF Council Member and UAE Also in the line-up alongside Tsegaye will be two Athletics Federation President Ahmed Al Kamali says: other former champions in the shape of Ethiopians “The records over the past five years are there for all Mamitu Daska and Mulu Seboka. Daska, winner in to see and underline the incredible strength in depth 2010, and 2014 champion Seboka will also be in the and overall quality throughout the elite field at the frame for the winner’s cheque of $200,000.

Standard Chartered Dubai Marathon.

Since winning in Dubai, Daska has lowered her “But while we are focused on providing a worldmarathon personal best to 2h:21m:59s thanks to class event for the elites, we are equally determined victory at the Frankfurt Marathon in 2011, while she to provide the best marathon experience for also won the Half Marathon title at the All African amateur runners as well as those who simply like to Games in 2015. For Seboka, it will be a get outdoors and join us for the Fun Run. The third straight appearance in Dubai whole day embraces sport and the UAE she followed her 2014 win with community, while delivering a worldfifth place in 2015 – and the 31 class event for athletics’ finest long Ahmed Al Kamali year-old is looking forward distance runners.”

General Co-ordinator, IAAF Council Member and to it.

While the elites will line up UAE Athletics Federation President “Dubai is a very special with ambitious amateurs for the “The records over the past five marathon for me as I was traditional marathon distance of years are there for all to see and champion in 2014 and 42.195km, places are still available underline the incredible strength I ran my personal best in the popular 10km event and in depth and overall quality there in 2015,” says Seboka, the 4km Fun Run. Runners looking throughout the elite field at the who claimed fifth in her to sign up can do so by registering Standard Chartered Dubai first World Marathon Major through the official website Marathon.” appearance in Chicago in www.dubaimarathon.org.

2015. “I want to come back to run In addition to Standard Chartered as title even faster and my whole focus since sponsor, the Dubai Marathon is supported by Chicago has been my return to Dubai.” the Dubai Sports Council, adidas, Dubai Eye 103.8FM, While the established names will all be in the frame Dubai Holding, Dubai Police and the RTA. when the race gets underway from outside the Dubai Police Academy, the race is also likely to see the launch of some new champions. The first and only marathon READ ON FOR in history to have the top five men finish under SOME TOP 2h:05m and the first to have three women complete TRAINING TIPS the course in sub-2h:20m, the Standard Chartered Dubai Marathon also has a reputation for forging new SFME

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TRAIN RIGHT

By NICKY HOLLAND Fitness Manager, Fitness First, Beach Park Plaza

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hether you’re taking part in this year’s Standard Chartered Dubai Marathon or not you should make running part of your regular training schedule. It’s a great way to release stress and to get those endorphins flowing and create the feelgood factor.

The good thing about running is that it can be done anywhere!

Having competed in 5k, 10k and Half Marathons, it is really important that you train properly for these events and eat the right foods.

When we run, the body uses energy.

Most of this energy will come from the food we eat such as carbohydrates and fats. If we don’t have enough energy or

enough of the right foods, we will find it hard to run as our glycogen stores will be low, leaving our muscles crying out for energy.

The three-step programme below can act as a great guide as to how you should prepare in terms of training and nutrition for a 10k race. Best of luck to any of you competing in the various races at the Dubai Marathon!

Phase 3 (9-12 weeks) Phase 2 (5-8 weeks)

Phase 1 (1-4 weeks)

TRAINING

TRAINING Start to build up your cardiovascular endurance. To do this you will need to increase your fitness levels so you can exercise for the duration of the race. Depending on your starting level of fitness you can begin by using different cardio machines then build up to running up to 5k on a treadmill or outside. Aim to train three or four times a week.

NUTRITION Try to eat at least three meals a day, using breakfast, lunch and dinner as a guideline. The food you eat here should be a balanced diet approximately 50-60% carbohydrates, 20-25% fats and 15-20% protein. Good carbohydrates for energy would be pasta, rice, potatoes and vegetables.

Now that your fitness has improved, you should focus on improving your running technique. This along with your breathing will have a big impact on your energy expenditure. Both should be smooth and controlled. The less energy you use up, the more you can store for when you need it. You should now be running around 5-8k, around three times a week.

TRAINING Some people will be able to train running only 8-9k but complete the 10k on race day. For me, I like to know I can cover the distance beforehand. It helps psychologically and also allows me to mentally prepare my pace and time. I would advise you to run the full 10k twice, around two weeks prior to the race. Bearing in mind, the last few weeks leading up to the event is the most important time. Here you need to get the balance between clocking up the kilometres along with getting enough rest. Whether it is your first 10k or your tenth 10k, you need to get the right amount of rest between your training days to avoid injury and burn out. Aim to run 8-10k depending on your preference and do this just twice a week. Your last long run should be 7 days before your race and you can fit in a smaller run 3-4 days before.

To optimise recovery, stretch after running to reduce lactic acid build up in the legs and you could even try an ice bath…only for the brave!

NUTRITION

NUTRITION Similar to phase 1, however your nutrition should include more carbohydrates as you are running greater distances. Healthy snacks between meal times will help: fruits such as berries, bananas and apples along with nuts or rice cakes.

Week 9-11 will be like phase 2, with three meals a day and snacks inbetween. Protein after training will help your muscles recover. However, the last week leading up to the event is key. Hydration plays a big part along with carbohydrates. Aim to drink two litres of water a day and increase the amount of carbohydrates in your diet to 70%. This is so that the body has the energy to fuel the muscles when you race. Without energy, the body will be depleted and this will affect your sleep pattern, your muscle recovery, your fitness levels and your performance.

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F1 SFME FEATURE

GEAR UP YOUR FITNESS F1 STYLE D riving a car around a track might appear to be physically easy, but fitness actually plays a pivotal role in racing. A Formula 1 race can last up to two hours so drivers need to make sure they are both physically and mentally ready to push the limits. The amount of fluids that a driver can lose during a demanding race is frightening, especially when racing in places like Abu Dhabi, so recovery is crucial. SFME spoke to 2015 Formula 1 champion Lewis Hamilton and former F1 driver and current FIA World Endurance Championship champion, Mark Webber, about the significance of fitness when you are behind the wheel.

SFME: What’s the physical effect of Formula One and how do you get in the right shape for it?

Lewis Hamilton: In the Brazilian Grand Prix (the race before the season-ending Abu Dhabi Grand Prix), I had a fever and lost just under four kilos on race day and it took me three days to recover. It was a killer, killer race.

You must make sure you are physically prepared for a race like Abu Dhabi because of the temperature. You can’t get big and bulky. The lighter I can be, the more they can put on the car, another component or something else.

SFME: Have you ever noticed your fitness wasn’t good enough for a race?

LH: There was one race last year were I was too heavy and over the whole race I lost three seconds. I won the race but my team-mate was at my back side, because he was lighter. I had too many pancakes! Now I’m constantly watching my diet and my trainer is on my case all the time.

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Fitness has always been incredibly important for Mark Webber because he was tall for an F1 driver (6ft) and weighed around 75kg so he was wary of his weight at all times.

SFME: How has fitness altered since you first became a Formula 1 driver in 2002 Mark?

Mark Webber: In the late 90s and 2000s, fitness in F1 had to be at its peak. These days it’s not quite as important because the g-forces are lower. When we do faster lap times, we have to be fitter because the g-forces are higher, therefore the heart-rate is higher and the forces in the body are elevated. But it’s still very important in the sport today.

SFME: What difference does it make if the drivers are at their optimum fitness?

MW: A huge difference. If you are lean you will stay cooler which will help you maintain your concentration and will prevent you from getting stressed when in action. Also, if you have an accident and have to recuperate from an injury, being fit will make this recovery far easier

“Running, cycling and swimming are my favourite exercises to keep fit.”

Mark Webber

EXERCISES THAT HELP DRIVERS BUILD STRENGTH ENDURANCE IN THEIR SHOULDERS, NECK, LEGS AND CORE

SQUATS

PULL-UPS

SHOULDER PRESSES Lewis Hamilton

PREPARATION AND RACE DAY

FORMULA 1 ALL TIME GRAND PRIX WINNERS Rank 1 2 3 4 5

Driver Michael Schumacher Alain Prost Lewis Hamilton Sebastian Vettel Ayrton Senna

Country Germany France United Kingdom Germany Brazil

Wins 91 51 43 42 41

Seasons active 1991-2006 ,2010-2012 1980-1991,1993 2007 2007 1984-1994

CORE DRILLS SUCH AS V-SITS.

◍ ◍ ◍ ◍

Drivers can lose approx 2 to 3 litres of water during a race.

Sports studies have underlined the importance of fluid level in the body. A person who has lost 4% of bodyweight can lose up to 40% of their psycho-physical ability.

In the days preceding very hot races like Australia, Abu Dhabi and Brazil, the drivers can drink up to 8 litres of water.

The F1 cockpits have drinking bottles installed for the drivers.

The water in it also has mineral salts.

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BODYBUILDING SFME FEATURE

ROSS ALLIGAN AND GODWIN STEPHEN ARE PICTURED AT THE UNIVERSAL MUSCLE FITNESS AND FASHION CHAMPIONSHIP

BODYBUILDING CONTEST TRANSFORMS ROSS AND GODWIN

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he International Natural Bodybuilding Association (INBA) run an annual competition in Dubai called The Universal Muscle Fitness and Fashion Championship at The Fitness Festival which features a variety of contests including Bodybuilding, Bikini Modeling and Mr. Beach Body. Two Fitness First Personal Trainers from Beach Park Plaza, Dubai, decided to compete in the event. It was a grueling process that involved intense training, dieting and discipline but it proved to be well worth all the effort and hard work as Godwin Stephen emerged with a gold medal while Ross Alligan put in an impressive performance to finish just outside the podium places. admirably. SFME caught up with the pair after the event.

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GODWIN STEPHEN Age: 41 Height: 5’ 7” Weight before/after: 81/ 67kgs

SFME: Have you always had a passion for bodybuilding Godwin?

Godwin Stephen: I’ve been lifting weights for nearly two decades. I started lifting when I was 22 and I’m 41 now. I was a bodybuilder in India for many years and then I became a bodybuilding coach and a referee at the events. I used to teach some of the best athletes in my district but I would still compete so I could show them that I practice what I preach.

SFME: Is this the first time you have competed in Dubai?

GS: Yes this is the first time I have entered a bodybuilding competition in the UAE. My last competition was seven years ago in 2007 so I knew this would be a huge challenge.

SFME: What made you want to participate again after so long out?

GS: I had decided in my mind that I wanted to get back on the stage. I knew it was going to be tough but I had done it all before so I knew it wasn’t impossible. It was tough for Ross and I because we were combining work with the dedication and discipline that you need to get into the right shape.

SFME: Did it help having Ross there for support and as a training partner?

GS: Yes definitely. We were hyping each other up and motivating each other. I am much more experienced than him in these competitions so I would support him with his diet which is crucial.

SFME: Can you describe your preparation for this bodybuilding contest?

GS: We were preparing a year in advance for the competition. I did six months of bulking where I would train four or five days a week.

My diet would consist of high calories, carbs and protein and low fat. The last 12 weeks before the competition was the toughest. I was training every body part twice a day, six days a week – once in the morning and then again in the afternoon.

SFME: Did your diet alter drastically as the event got closer?

GS: The last two weeks were extremely challenging for me. I’m Indian and love spicy food but I had to swap the curries for slimy egg whites

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with salad and chicken breast or mutton. No salt or spices allowed – it was very hard.

SFME: Was it all worth it when you got on the stage in the bodybuilding competition?

GS: Yes it certainly was. When I got there on the day they put me in the Novice class with much younger competitors that were bigger than me but I prepared in my mind to fight. I was physiologically beating them backstage by pumping and behaving like I was already the winner.

In the first round I didn’t think I did well enough but then I competed harder in the symmetrical round. When the judges asked everyone to, “turn to the right”, everybody turned to the left apart from me so it was almost like everybody was looking at me pose after this.

SFME: Did you have any other tactics?

GS: (Laughs) Yes I did. When I was posing in the muscular round I was tapping on the floor before doing the pose so the judges would look at me.

It was working because I was attracting all the judges’ attention.

SFME: Describe what happened in the prizegiving ceremony?

GS: I was convinced that I was going to come third but my number wasn’t announced so then I thought I might come second but my number wasn’t called again. I looked down to see if I was the number I first thought. I was upset because I thought I had missed out on a podium finish but then they called my number as the winner!

I jumped up onto the stage in amazement. All my family and freidns were so happy for me.

Everybody knew how much Ross and I had prepared for the event so it was one my proudest achievements.

SFME: Have you got any tips for anybody that aspires to be a bodybuilder?

You’re never too old! I’m training a 65 year old because he saw pictures of me competing and wanted to participate himself. If that’s not enough motivation for somebody, I don’t know what is. You need dedication, discipline and the right diet.

ROSS ALLIGAN Age: 29 Height: 6’ 0” Weight before/after: 86/82kgs

SFME: What made you want to participate Ross?

Ross Alligan: Last year I competed at The Dubai Fitness and Performance Classic as a dummy run to get the feel of what it is like to get up there and perform. After getting the buzz from doing this, I wanted to train and get involved in another bodybuilding competition because I felt I made some mistakes and could improve if I did it again. I decided to enter into the Men’s Physique category against 15 competitors.

SFME: How did you prepare differently for your latest competition?

RA: In my first competition I over-dieted and got way too skinny so I made sure I bulked up much more for this time. Furthermore, I hadn’t practiced my poses in my inaugural contest so that made a huge difference when I was on stage this time because I felt more confident and could show off my physique better. Competition is fierce so even something little like tanning can make an impact on how you do so I made sure my spray tan was on point.

SFME: How good was it competing alongside your colleague Godwin?

RA: Godwin entered in the Bodybuilding category so we were both preparing for the event at the same time. We motivated each other by training together twice and day and keeping to a strict diet whilst also personal training clients at Fitness First. It made it much easier having somebody there for support leading up to the event.

SFME: What did your other Fitness First colleagues think about you and Godwin entering the competition?

RA: Our colleagues thought it was cool that we were competing. Hopefully it has motivated them to train a bit harder and get involved in this sort of contest themselves. It was annoying that I didn’t win a medal but everybody was still proud of my efforts and it has definitely spurred me on to keep training hard.

SFME: Are you thinking of participating in this type of contest again in the future?

RA: Yes absolutely. But I would like to participate in the UK or Europe for a different organisation called the WBFF (World Beauty Fitness & Fashion Inc). I have got it in mind to compete in one of their events in 2016.

SFME: Have you got any tips for anybody that aspires to be a bodybuilder?

Bodybuilding takes time so you need patience. Don’t be disappointed if you don’t get the result straight away but nothing is impossible.

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FLOWBOARDING SFME FEATURE

ALFIAN AFFANDI MAKES FLOWBOARDING LOOK EASY DURING A DEMONSTRATION IN DUBAI

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Alfian Affandi: Life on the edge w

atersports are not for the fainthearted and flowboarding is no exception. One man who has enjoyed huge success and helped put the sport on the map is Alfian Affandi. The 31 year old made history in 2010 when he became the first flowboarder to be signed to an international brand sponsor. Affandi consistently ranks among the world’s top flowboarders. The Singaporean was at Wild Wadi waterpark in Dubai with Billabong to unveil his array of tricks and give some journalists, including SFME’s Scott Grayston, a lesson on the waves!

SFME: How did you first get into flowboarding?

Alfian: I have been crazy about boardsports ever since I was in my early teens. I loved surfing, skiing, wakeboarding and skimboarding when growing up. I actually got really good at skimboarding and I travelled the world to compete in skimboarding events. I got a job, however, to ride with Wave House Sentosa that made me start focusing on flowboarding. After a few weeks of training I competed in the first International Flowboarding Championship (IFC) in 2009 and I managed to win. Since then Billabong have supported me in the sport and I’ve never looked back.

SFME: What have been the highlights of your career so far?

AF: My highlight was definitely in 2012. I won the Asia Tour and also got third place overall in the World Championship in Mallorca.

SFME: What is flowboarding?

AF: Flowboarding is a relatively new sport in the

extreme sports scene and sometimes mistaken as just another fun attraction. It is a combination of most of the board sports. It has similar riding techniques but some professionals from other board sports might find it hard to get used to. The only major difference is that flowriders ride on artificial waves rather than in the open sea or on snow.

attributes that a flowboarder should possess?

AF: Good stamina is essential because you only have 45 seconds to show what you’ve got so you don’t have time to mess around when competing. If I go to the gym I work on my core muscles and upper body so I feel strong when trying to pull off some tricks. Core muscles also help you improve your balance which is pivotal once you’re riding the wave.

SFME: How are competitions judged?

AF: Each competitor is given 45 seconds for each run to execute tricks and skate manoeuvres to try and impress the judges. Flowboarders should aim to provide variety, originality, style and execution if they want to get the highest scores from the judges.

SFME: What’s the difference between flowboarding and surfing?

AF: Flowboarding is like surfing, but in a stationery manner. The wave is always consistent and you don’t have to paddle out like surfing which saves you loads of time and energy. This makes the sport much easier to progress because the wave is always the same and you get more time riding against it. All you need to do is press a button to get the wave going.

SFME: Do you see flowboarding growing as a sport in the Middle East?

AF: Absolutely. The United Arab Emirates defended their title at the World Flowboarding Championships recently in Abu Dhabi. USA and Singapore are their biggest rivals but you can tell the UAE are improving every year and one of their members Humaid Al Bloushi, won the bodyboarding competition which is fantastic.

SFME’s Scott Grayston reflects on his first taste of flowboarding...

I couldn’t believe how difficult it was, but incredibly fun. The strength, balance and skill you need just to get up onto the board is a challenge, but once you get riding a wave, it’s a unique thrill. I would definitely recommend it to any adventurous sport enthusiasts that want to try out something new.

SFME: What are the most important skills and SFME

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Trainer

SECRETS BEHIND THE SIDE PRESS

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TARGET THOSE OBLIQUES

TOTAL BODY CONDITIONING CIRCUIT

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IMPLEMENTING BOXING INTO YOUR ROUTINE

SWING YOGA

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BIGGER, FASTER, STRONGER

LET TECHNOLOGY AID YOUR FITNESS GOALS

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IF NOT NOW, WHEN?

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By STEVEN GILLESPIE Regional Fitness Manager Fitness First Middle East

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Background

Justification

The side press is an old yet not forgotten movement making a comeback into popular and sensible fitness discourse.

I say ‘popular’ and ‘sensible’ as not a lot of popular fitness discourse is sensible, and not a lot of sensible fitness discourse is popular (nor sexy for that matter).

Strongmen of old (Circa 1850-1950) would use this press as the ‘moneymove’ and it was one of the benchmarks of strength measurement for the era.

However, nowadays in gyms you will not see hoardes of people cueing up at the kettlebell rack on a Sunday waiting for the ‘big-bertha’ to be free so they can do a rep max workout to kickstart their week.

Conversely, we focus predominantly on movements that produce aesthetics in lieu of functionality. Ok, lecture over, we’ve heard this before however if we continue to train muscles independently instead of integrating muscle groups to work as one unit then don’t expect to become ‘real world’ strong.

1. THE POPULAR REASON: MULTIPLE MUSCLES WORKED AT ONCE AND PREHABILITATION The side press is not only a pretty cool looking exercise, it will also work your core area, back, arms and shoulders all at the same time. This is great if you are in a hurry and like to keep things metabolic for fat-burning purposes. It will also look after you in a functional manner. Being such an oblique movement pattern it will increase your margin for error when you move or bend to pick up or move something at a less than favourable angle. For example, one of my personal training clients used to regularly put her back out whilst performing routine tasks such as changing her bed sheets. After some functional training utilising the side press amongst other integrated functional movements, she now confidently moors and operates her sailing yacht alongside her husband with ease!

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2. THE SENSIBLE CHOICE: GATEWAY TO GAINS According to Pavel Tsatsouline, author of the renowned kettlebell training manual ‘Enter the Kettlebell’, this movement alongside other key kettlebell moves can significantly increase your standard deadlift and overhead squat. The fact is that the side press improves mobility and strength of the hamstring, shoulder and lower back areas at the same time and is a fantastic contrast in training when pursuing progression through a tricky plateau in strength gains.

TRAINER

Execution

2

For this movement we will predominantly be working the erector spinae, latissimus dorsi and the deltoids. However if done correctly it will yield more of an effect on the first two muscles with an additional emphasis on flexibility of the lower back, hips and the hamstring area.

Start with a shoulder-width stance, toes pointing forwards.

Clean the kettlebell up to the rack position and then retract the kettlebell held arm back until you have a raised awareness of your lats being worked; that is the key to working the back area here.

Next rotate the opposite leg to the working arm 90 degrees so that your feet now represent an ‘L’ shape from a bird’s-eye perspective. Your non working arm should now rest on the front of the thigh you just turned.

We now move the head to face the kettlebell for form and then slowly combine a sidewards bend down the non-working side, alongside a slow extension of the arm holding the kettlebell. The trick with this part is to move your body under the extending arm, as opposed to actually ‘shoulder pressing’ whilst also gliding your hips diagonally backwards respective to the working arm side. If the left arm is holding the kettlebell up then we glide backwards diagonally left and vice versa for the right arm when it is holding the kettlebell.

Keep sliding down slowly with control until you reach extension of both arms or if you feel you have hit your comfortable limit. I personally like to shoot for the floor either starting with fingertips touching or palm flat on the floor, it is entirely up to your comfort and progression.

Once we’ve hit the comfortable limit, reverse the action slowly up until you are back to where you started. We should maintain a neutral spine throughout the movement.

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Tempo and Rep Range

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4

This is always going to be a tricky choice as everyone will have their preference specific to goals, however I enjoy working beginners through a sub-maximal range and opt for time under tension, so we work for say 45 to 60 seconds and will just keep it light with a 4 or 6 kilo kettlebell and work slow and steady with an even tempo of 3 seconds eccentric (or down in this case) and 3 seconds concentric (up in this case) for two to three rounds each with ‘organic’ rest. If you would like to progress to something more challenging then do a slow 6 rep max 3 times each side with some 1 second static holds at the top and bottom of each movement (3:1:3:1).

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By NICKY HOLLAND Fitness Manager, Fitness First, Beach Park Plaza

TARGET THOSE OBLIQUES

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T’S THAT TIME OF YEAR AGAIN WHEN YOUR CLOTHES FEEL TIGHTER ON YOU AND NEW GOALS ARE SET. MANY PEOPLE FOCUS ON LOSING WEIGHT AROUND THEIR STOMACH AND THEY DO THIS BY DOING CARDIO EXERCISES AND NORMAL SIT UPS. THIS CAN HAVE AN AFFECT BUT VERY FEW PEOPLE WILL TARGET THEIR OBLIQUES. YOUR OBLIQUES ARE THE MUSCLES ON THE SIDE OF YOUR CORE, WHICH WHEN TRAINED CAN TIGHTEN IN AND CHISEL YOUR WAIST SO YOU LOSE THE FAT AROUND THE SIDE OF YOUR BODY, WHICH WILL HELP YOU DROP A DRESS SIZE OR A JEAN SIZE. TECHNIQUE IS IMPORTANT AND YOU NEED TO REALLY ISOLATE THE SIDE OF THE BODY TO FEEL THE MUSCLE CONTRACTION. RANGE OF MOVEMENT IS ALSO KEY. LET’S GET ON WITH THE EXERCISES…

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TRAINER

1) STRAIGHT LEG OBLIQUE LIFT

Quite a tricky move to do for the first time. Lie on your side with your bottom arm extended out to the side. Place both legs on top of each other and keep them extended but at an angle slightly in front of the body. The movement starts when you bring your top arm up and lift both legs into a ‘V’ position. You need to do this explosively and lift your upper body to meet your legs in a high crunch whilst keeping your legs straight.

(3-5 sets of 15-20 repetitions each side)

2) SIDE PLANK

3) OBLIQUE DOUBLE LEG EXTENSION

Balance and upper body strength are two components used in this move. When on your side, place your elbow directly under your shoulder. Have both legs out straight and with a split stance, top leg in front, bottom leg behind. Here you need to lift your hips off the floor so you are balancing on your arm and two legs with your hips lifted.

This will engage your obliques. Your top arm should be up straight in the air for balance.

From there you need to reach your top arm under your bottom arm by rotating the body, whilst keeping your balance. Imagine you are a spring and you roll up, then uncoil yourself. To do this with good form, you must keep the hips lifted and rotate in a slow and controlled movement.

Lying on your side with your bottom elbow bent at 90 degrees, top arm behind touching the floor for balance.

Lift both legs out straight two inches off the floor. Simple bend your knees into your chest by bracing the abdominals and extend your legs away.

This counts as one rep.

The higher you lift your knees into you chest, the more your obliques will work.

(3-5 sets of 15-20 repetitions each side)

(3-5 sets of 5-10 rotations each side or work for 20-30 secs)

4) ELBOW TO KNEE SIDE CRUNCH

Your obliques should really be ‘switched on’ by this point.

For this exercise, lie flat on your side with your arms and legs out straight. Use your abductors to lift both legs off the floor.

This contraction is important for the movement that follows.

With your top arm, from a straight position over your head, squeeze the side of your body and lift your top arm and top leg to meet in the middle. You should feel this stretch as your arms and legs straighten then feel it contract as your arms and legs shorten, which really hones in on those side obliques.

(3-5 sets of 15-20 repetitions each side)

5) MOUNTAIN CLIMBERS

From a push-up position, put your hands under your shoulders with arms extended and balance both feet on the floor. Keep your hips down so your back is straight.

Then bring one knee up and across your body to the opposite elbow. Remember to twist and exaggerate the rotation as you bring right knee to left elbow and left knee to right elbow. This will work the sides and should be performed under tension and with speed. You should feel this in the obliques on the side each time you bring the knee across and brace your core.

(3-5 sets of 20-30 secs)

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For each move, focus on feeling the movement so that you isolate the side of the body and work on your technique, muscle contraction and range of movement. After following these exercises I am sure you will be feeling those oblique muscles or you certainly will the next day!

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By TREVOR FLOWERS Fitness Manager, Fitness First Motor City

TOTAL BODY

CONDITIONING CIRCUIT

F

orget about traditional cardio. If you want to strip body fat and build lean muscle then give this Total Body Conditioning Circuit a go.

These days, running one hour on a treadmill with the hope of shedding a few unwanted pounds is considered old fashioned in the fitness world.

The concept of fat loss is now turning towards high intensity metabolic circuits and total body conditioning. This type of training has proven to be massively effective for achieving great reduction in body fat, with the added bonus of improved fitness

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levels. Total body conditioning does what it says on the tin.

These circuits involve exercises that have you pulling, pushing, and throwing heavy objects with the idea of elevating your heart rate, and ultimately torching some body fat. You will work at an effort level of approximately 80-90% of your maximum heart rate which is pretty hard on your cardiovascular system. These exercises will tax the whole body and get you working up a sweat in just a few minutes.

THE WORKOUT You will complete eight exercises back to back in a circuit fashion. After the last exercise you will rest up to 90 seconds before you begin the next circuit.

PLEASE NOTE you will need some space on the gym floor for this workout so make sure not to attempt this during peak hours.

Challenge yourself and complete five circuits of the following exercises.

TRAINER

25 YARD TYRE DRAG (ROPE) With a battle rope attached to the tyre, stand over one end of the rope. Lean back slightly as you pull the rope through your legs, alternating your arms with each pull. You must pull the tyre a full 25 yards.

25 YARD TYRE FLIP Take a wide stance close to the tyre, and sit down into a squat position with your chest elevated. Grip the bottom of the tyre, load the glutes and drive through the heels to lift the tyre up off the floor and push it over. Repeat this until you have completed 25 yards.

25 YARD TYRE PUSH

With this exercise the key thing is to keep low to the ground. Split your stance and drive the legs to push the tyre forward. You will push the tyre until you have completed 25 yards.

25 YARD TYRE DRAG (TRX) With a TRX strap attached to the tyre you will drag the tire back to its original position. Fully extend your arms and sit into a squat position.

Row the straps towards your hips to pull the tyre towards you. Repeat this until you have completed 25 yards.

25 YARD HEX BAR FARMERS WALK Simply pick up the loaded Hex bar with a strong grip and carry it for a distance of 25 yards.

10 BARBELL CLEAN AND PRESS Using an empty barbell, stand with your feet hip-width apart. Clean the bar up to your chest, pulling the elbows under. Press the bar directly above the head, then lower the bar back to the start position. Repeat this movement for 10 repetitions.

10 SLAM BALL THROWDOWNS Pick up the slam ball (or medicine ball) and lift it above your head, then slam it down to the ground using power from your core. Repeat for 10 slams.

20 ROPE UNDULATIONS In a slightly bent over position with your knees flexed, take hold of the battle ropes in both hands. Make sure the ropes are not tight before you start. Using small, fast movements, whip the ropes alternatively to make an undulating pattern. Do a total of 20 each side.

‘TO CHANGE YOUR BODY YOU NEED TO GET COMFORTABLE BEING UNCOMFORTABLE’

WATCH THE VIDEO HERE Youtube.com/SFMEMagazine

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By DEJAN STANOJKOVIC Personal Trainer Fitness First Motor City

veryone uses different workout routines to try and get the best results. Some people like lifting weights, some prefer cardio.

Some people like doing group exercise classes whilst circuit training is more beneficial for others. However, one way to improve your allround stamina and a sporting workout that can be done in groups or individually is boxing.

There are basically two types of boxing training: training that focuses on teaching boxers to compete in the ring, and training that focus on helping ‘everyday athletes’ get into better shape. The basic difference between the two forms of training is that athletes who want to learn how to compete in boxing must learn to land and take punches with human opponents. They have to learn to hit and be hit by a competitor.

For the everyday athletes, the basic skills are the same – you learn to jab, upper cut, and hook, you work on footwork and speed, core strength and agility, and power and flexibility. I also teach my clients MMA-style (mixed martial arts) sequences.

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BENEFITS OF BOXING WORKOUTS FOR EVERYDAY ATHLETES ★ ENHANCED CARDIOVASCULAR HEALTH You hear it all the time. You need to do cardio to protect yourself from heart disease, to burn calories and lose or maintain your weight. This doesn’t just mean hopping on a treadmill to log your required minutes – how boring is that?

The whole point of cardio is to place a moderate amount of stress on your heart and lungs so that they’re challenged enough to

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make beneficial physiological adaptations to support the higher level of physical activity.

Boxing is the best cardio workout in my opinion. ★ IMPROVED BODY STRENGTH & INCREASED LEAN MUSCLE MASS During a boxing workout, you may punch or kick a bag hundreds of times, requiring your upper body, lower body, and core to engage as you make contact with the bag. Additionally, what I usually do is incorporate other strength training moves like squats and exercises with a medicine ball into the boxing workout.

This great connection of different tools and exercises allows us to engage a variety of different muscle groups that wouldn’t be penetrated in a usual cardio workout. ★ BETTER HAND-EYE COORDINATION You may not think about the importance of hand-eye coordination and its affect on total health, but hand-eye coordination plays an important role in a person’s gross and fine motor skills. Individuals with good hand-eye coordination tend to have faster reflexes and reaction times, and tend to have better physical coordination as a whole. This is particularly important during aging, as coordination and balance become compromised, increasing the risk of falls.

Boxing can help hone hand-eye coordination. ★ DECREASED STRESS Boxing workouts increase endorphins, boost your mood and work as a form of meditation, all of which help reduce stress.

During a boxing workout you typically

transition between high intensity bouts of exercise and moderate intensity recovery periods. When you’re pushing yourself through a couple minutes of high-intensity punching or kicking, you don’t have much mental power left to worry about how awful your job is, or how dirty your house is. And even during rest periods, you’ll be focused on sucking wind and mentally preparing for the next round, not stressing over your packed schedule.

In addition, there’s an incredible release when you get to take some of your stress out on a punching bag. It’s an empowering feeling to punch your stress to smithereens. ★ IMPROVED BODY COMPOSITION Boxing massively improves your body composition – and clients love using it as a tool for weight loss.

It is an incredible mechanism for improved body composition because it perfectly combines muscle-building strength and calorie-torching bouts of cardio. By regularly participating in a boxing programme and following a nutritious eating plan, there’s no reason you won’t see changes in your shape and improvements to your fat mass percentage. And if you’re hoping for a pat on the back from your bathroom scale, you’re likely to see changes in your weight as well.

I hope this article helps you to understand how we incorporate boxing into our workout routine. I haven’t seen anyone not smiling and feeling happy after a good boxing session.

Come and boost your energy and self confidence whilst improving your mental and physical strength at Fitness First’s boxing classes.

TRAINER

Tips for a solid boxing stance ★ ★ ★ ★ ★ ★

From a standing position, your left leg goes in front and right foot stays back.

Make sure your knees are soft and ready to dodge your body at a quick rate.

Keep your back straight.

Keep your left arm up and look at your target above this. Your right arm stays back protecting your jaw.

Keep your arms in tight and elbows in close so you are difficult to hit.

Now you are ready to spar or hit the pads!

WATCH THE VIDEO HERE Youtube.com/SFMEMagazine

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TRAINER

By SATHISH THIRUMURTHY Personal Trainer Fitness First Motor City

“we think we do yoga but in reality we’re still practicing yoga”

SWING YOGA

SATISFY THE MIND WHILST SOOTHING THE BODY

S

wing Yoga has a number of benefits. It is very therapeutic in relieving compressed joints, it sorts out muscle imbalances in the body, and it acts as inversion therapy.

The Yoga Swing is unique in that it offers you the ability to stretch and strengthen, but is also a therapeutic piece of equipment that can be used to practice inversion therapy which is ideal for gentle, passive stretching and traction of the spine.

Additionally, hanging upside down can alleviate muscular tension and pain as well as promoting increased joint mobility and flexibility, energy levels and circulation of the blood. All these in turn promote good health and well-being. Swing Yoga simply involves relaxing music, a soft fabric hammock supporting 750 lbs and yourself.

The hammock is a prop (like a strap or block) intended to assist alignment, deepen awareness and provide the immediate benefits of spinal decompression. With the weight of the body partially or fully supported along with the help of gravity, you can explore and create space in your bodies as intended in traditional yoga practice.

Without the compression of the joints and spine you can achieve proper posture and alignment through relaxation rather than effort, therefore finding a more balanced and unencumbered expression of each pose.

Swing Yoga is available in Fitness First clubs located at Motor City, Beach Park Plaza in Dubai; Al Seef Mall and Damla Mall in Abu Dhabi and Al Fardan in Sharjah.

BENEFITS OF SWING YOGA ◎ INCREASES FLEXIBILITY ◎ A BOOST IN ENERGY LEVELS AND BLOOD CIRCULATION ◎ MUSCLE IMBALANCES WILL BE AMENDED ◎ CALMS YOU AND LIFTS YOUR MOOD YOU’LL BE PLEASANTLY SURPRISED

BY HOW RELAXED AND LOOSE YOUR MUSCLES FEEL AT THE END

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

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By ZORAN KOSTIC & MILOS DIMITRIJEVIC Personal Trainers, Fitness First Motor City

Pre-season training for American Football

B

eing big does not mean you are strong, but training for performance means training your body to have a purpose. In the world of fitness we call this functional training.

Functional training is combining all of your muscles to work together in one chain to maximise performance. This training incorporates multi-directional exercises, moving in three directions.

We use this type of training to prepare

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for our next American Football season in the Emirates American Football League (EAFL) but you can use it for any performance-based sport as preparation for pre-season or a competition. This is advanced training, so you need to have a good base of fitness and conditioning.

In this workout we will show you one of the cycles of our periodisation programme that uses a lot of explosive strength and agility. You can use this

workout four to six weeks before your teamâ&#x20AC;&#x2122;s training begins.

Hip mobility, ankle mobility, and core stability are all very important, so make sure to involve them in your day-to-day training routines. Also, make sure you foam roll before every session to release any tension in the muscle fascia. Keep strict form with your exercise technique to ensure safety and improve your performance.

TRAINER

the workout WARM UP (5MIN JOGGING, MOBILITY DRILLS)

1. Clean (power clean) - 5 sets 5 reps 1.

2.

3.

4.

5.

Approach a loaded barbell in a deadlift stance, with your feet hipwidth apart, abs tight, shoulder blades retracted, and back straight.

Push your hips back until they’re above your knees but below your shoulders, with your shoulders in front of the bar.

Deadlift the bar off the ground. As soon as it passes your knees, explode upwards, driving through your feet and extending your hips.

The power from your hips is what propels the bar upward to this point.

Your arms merely guide the bar in a straight path.

Once the bar reaches the apex of its journey off the ground, flip your grip so your elbows are pointed forward and drop your hips so the bar lands on your shoulders. If it’s extremely heavy, you may have to frontsquat the bar up from the hole.

2. Thrusters – 5 sets 5 reps 1.

2.

3.

4.

Stand with your feet shoulder-width apart, your lower back tightly arched, and the barbell in military press position with your hands no wider than the outside of your shoulders.

Keeping your head and chest held high, push your hips back and descend into a below-parallel squat.

From the bottom position, explode back to the start position as hard as you can, using your momentum to simultaneously press the bar over your head.

Finish in a standing position, with the barbell over and slightly behind your head, then smoothly lower it and descend into another squat in one continuous motion.

5. 5-10-5 shuttle run 5 sets 5 sprints 1.

2.

3. Sprint with resistance 5 sets of 5 sprints 1.

2.

3.

Put on the vest, or belt with resistant bands.

Put yourself in a sprinting stance or in a regular stance for running.

Explode into a sprint until resistant band pulls you back.

4. Rope undulations 5 sets of 30 secs 1.

2.

3.

Put yourself in half-squat or football shuffle stance.

Hold the ropes with both of your hands in the middle.

Start to make waves from hip to hip over the box.

3.

Place three cones, one in middle, one on left and one on right side, distance from middle is 5 yards to each cone.

Starting position is from the middle cone. Put yourself in football shuffle stance.

Run to right cone, touch the cone, then to left cone, touch the cone and then a full sprint from one side to the other.

6. Agility ladders with resistance (elastic) band: 5 sets of 5 different variations 1.

2.

Put elastic band around your legs.

Perform variated ladder runs. (see video)

7. Core stability exercises (static) 5 sets of 45 sec - 1min.

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

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TRAINER

By KOSTA VASAKOS Personal Trainer Knowledge Village

LET TECHNOLOGY AID YOUR FITNESS GOALS

D

igital technology is transforming the way we workout. If you dont already have one strapped around your wrist or your body, you know someone who does . Wearable activity trackers (MYZONE) or smartwatches can detect every single bit of information about you during your workouts.

Just look your screen and all the information and statistics are there for you. Let’s look at how fitness technology has advanced through the years.

1990 1994 1996 1999 2005 2009 2010 2011 2013 2014 2015 2016

The first HIIT maschine session was eight minutes.

Exercise bikes can connect with your game console so you play while you pedal away the kilos.

Microfibre shirts and shorts are unveiled to keep you cool and dry.

Power plate vibrating platform is introduced.

The first fitness app is launced to help people eat better and be healthier.

Shoes became smart! They could track your progress, calories and speed.

Exercise bike gets dose of data to your screen.

Activity tracking wristbands are released.

Socks became smart.

Spinning classes become high tech with dynamic visualisation.

High tech apparel is released that shows you which muscles you are using and in what sequence.

CES (Consumer Electonics Show) - Who knows what the future holds?

WHY I RECOMMEND MYZONE AS A WEARABLE TRACKING DEVICE • • • •

Track your calories, heart rate and goals. You can see all your progress and adjust your targets according to your body needs and workout.

Motivation. You can see your results and compare them with your friends through social media.

Sleep tracker. Track your sleep and improve your sleeping habits.

Weight loss. Set your body weight goals and let the technology guide you there.

The future of wearable technology is unpredictably exciting. One thing we can guarantee is that it will definitely improve our lifestyles. Time to ‘get plugged’ and workout!

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TRAINER

IF NOT NOW, WHEN?

By BANIN SHAHINE Fitness First Nutrition Manager

2016. New Year = New You!

Entering a new year is the perfect opportunity to make a fresh start. Make sure your main goal is switching to a healthier lifestyle. Here are eight ways that will help you achieve your target: 1

make you lose your self-control on food. Make sure your changes are gradual so you can get used to them and you can preserve them in the long term.

4 Fill

Vegetables are not only high in vitamins, minerals, and fibres but also fill you up with fewer calories. Make sure you are adding veggies to your daily meals. Load your plate with vegetables, or start your meal with a salad. This helps you not to overindulge on your main meal.

Find your motivation: What’s your motivation? Losing weight? Looking better in clothes? Feeling more energetic? Or simply improving your health? Get clear about what you really want and why you want to change, and use it to inspire you.

2

Set a S.M.A.R.T. Goal: S: Specific. Make your goal is specific. It should be exactly what you want.

M: Measurable. You can measure your progress, so you can track yourself.

A: Attainable. Set small goals that you can achieve in a short time.

R: Realistic. Do not set impossible goals.

T: Timely. Set a time to achieve your goal.

3

Start changing gradually:

up on vegetables.

5

Rate your plate on every meal: Make sure your plate on every meal is equivalent to my plate. Divide your plate into four quarters: • ¼ for fruits (choose whole fruits) • ¼ for vegetables (choose a variety) • ¼ for protein (choose animal lean protein, or plant based protein) • ¼ for carbohydrate (make sure most of your daily carbohydrates are whole)

6 Enjoy your food but eat less, so how you can do it?

Your first small step towards wellness can be a giant • Use a smaller plate, bowl or glass and choose leap for your self-confidence. Don’t make the mistake smaller portions. Use a smaller serving spoon. of turning your life into an existence you no longer • Take a small portion of your favorite foods that may recognise as your own. Any unwise habits you have be high in calories or salt and enjoy each bite. probably took years to form. Your best chance to • Take your time to enjoy your food, your brain needs change them is to take it slowly. Drastic changes

at least 20 minutes to realise that you are full.

• Stop eating when you are satisfied, not full.

7

Don’t skip meals, especially breakfast Skipping meals does not help you lose weight; it sets your goal back. Skipping meals puts your body in starvation mode (your body thinks that you are starving and starts to store fat), and also skipping meals leads to you binging on your next meal. Also, keep in mind that your body is like a car. If you do not put fuel in it, it will not move. It’s the same if you do not put nutrition in your body it will not burn calories.

8

Physical activity

Add exercise to your daily routine to make sure you are exercising at least 150 minutes per week (moderate intensity exercise).

Remember healthy nutrition will not make you lose weight without physical activity, and physical activity will not make you fit without healthy nutrition.

If you find it is difficult to start alone, you can ask for help from our experts, or simply ask for support from your family or friends. Remember that good health is a result of your overall eating pattern.

Every next meal is a new opportunity to nourish your body!

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LIFE IN

STYLE

TRACK YOUR WAY TO FITNESS SFME runs the rules over the TOP lVE lTNESS TRACKERS ON THE MARKET

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! PAIR OF GOOD RUNNING SHOES COULD MAKE ALL THE DIFFERENCE WHEN ATTEMPTING TO BEAT YOUR PERSONAL BEST

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Get tanked like joshua

cycle in style

,ET THE ADVENTURE DO THE TALKING WITH ONE OF THESE LIGHT BUT POWERFUL BICYCLES

best running shoes

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(EAVYWEIGHT BOXIGN SENSATION

!NTHONY *OSHUA PROVIDES SOME TIPS ON HOW HE GETS INTO lGHTING SHAPE

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HOT LIST

TRACK YOUR WAY TO A HEALTHIER AND FITTER LIFESTYLE

A

smart wristband could just be the tool that helps you transform your fitness and lifestyle. Constant support and advice can be available at the flick of your wrist if you invest in an activity-tracking wristband making the quest towards a healthier lifestyle that little bit easier. So whether your goal is to feel better, have more energy, improve your diet, lose weight, sleep better, or break a bad habit, rest assured that a fitness tracking wristband will help put you on the path to success.

TOP 5 FITNESS TRACKERS

UP2 BY JAWBONE

The Up2 provides simple activity and automatic sleep tracking in a slim and fashionable design. The band has good battery life and can be worn in the shower. The Up2 has superior software that makes it a popular fitness band.

MERLIN ACTIFIT ACTIVITY TRACKER Not only does ActiFit show you steps taken, distance traveled, calories burned, and active minutes on its vivid OLED display, but it also tracks your sleep cycle at night, helping you learn how to sleep better, and wakes you silently in the morning.

IP67 SMART BRACELET S55 BLUETOOTH WATCH

As well as tracking your progress, this device can also sync with your phone and will allow you to make phone calls and answer emails.

MI SMART BAND BRACELET

The MI Smart Band Bracelet contains a three-dimensional motion sensor that records exercise, sleep and other realtime data, as well as giving you a call alert if anybody is trying to get in touch.

GOQII BAND ACTIVITY TRACKER

You can choose a GOQii life programme that can be three, six or twelve months and the activity tracker comes free with the plan. The band tracks your lifestyle and works in sync with the app that can be accessed on your smartphone.

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running

BEAT YOUR PB IN THE STANDARD CHARTERED DUBAI MARATHON WITH THESE TOP RUNNING SHOES

M

illiseconds can make all the difference between winning a medal or beating your personal best and any advantage you can give yourself is crucial. Your feet are your most important tools in a race, particularly over long distances, so you need to look after them, making a good pair of running shoes essential if youâ&#x20AC;&#x2122;re going to set a new personal best in the upcoming Standard Chartered Dubai Marathon.

TOP 5 RUNNING SHOES ON THE MARKET ADIDAS ADIZERO BOSTON BOOST 5

Adidas removed the aggressive toe-cap and forefoot overlays and replaced the see-through fabric with an engineered mesh that supports in some areas and stretches in others.

The result is a shoe that fits better and makes your feet look smaller.

NIKE AIR ZOOM ODYSSEY

The Odyssey is a new premium stability shoe from Nike. A three-density, segmented midsole supports the entire arch side while an engineered mesh upper locks the foot down while letting it breathe.

REEBOK ZJET RUN

This Reebok ZJet Run shoe is a well-cushioned, comfortable running shoe that is designed for neutral runners. Featuring a layer of foam throughout the midsole with dozen of the mini air pods this shoe offers a springy feel at a high performing responsiveness.

ASICS GEL NIMBUS 17

NEW BALANCE 1500V2

The Nimbus has long been the Cadillac of the Asics line: the plushest, most cushioned ride you can buy. The 17th edition is a luxury sport model, displaying nimble performance as the lightest and most flexible Nimbus yet.

The New Balance 1500v2 excels with its light, responsive ride combined with the support of the dual-density midsole and a plastic bridge under the arch. The cushioning and improved fit make these shoes stand out.

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GIANT TRANCE ADVANCED 27.5 3

Supremacy and buoyancy in one

AED 9,999 O More control on steep, aggressive terrain.

O Power and speed on technical climbs.

O Pure confidence for every type of trail.

Whatever the trail throws your way, be ready for it with the Giant Trance Advanced 27.5. The bike is purpose-built for the benefits of 27.5-inch wheels, but don’t just expect the bike to offer you power.

It is light and agile, yet also super stable that makes it ideal for rough trails. The heart of the Trance 27.5 is its stiff and super-strong ALUXX SL aluminum frame. Bolstered with 5.5 inches of proven Maestro Suspension travel and huge wheels, the quickest way to own the trail is on the Trance 27.5.

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TECH HIGHLIGHTS O OverDrive headtube for superior front end stiffness and control.

O Award-winning Maestro Suspension Technology.

O 27.5-specific swing arm allows for shortest possible wheel base resulting in snappy handling.

FEATURES O AluxX SL Aluminium frame with 140mm Maestro suspension O RockShox Sektor Gold RL Solo Air 140mm fork O RockShox Monarch R rear shock O Shimano Deore 2x10 speed drivetrain O Shimano M395 hydraulic disc brakes O Schwalbe Nobby Nic Performance 2.25 tires O Colour: Black/Blue

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CYCLING

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MOMENTUM IRIDEROCKER R3 If you are looking to take mountain biking to a new level and aim to look cool at the same time, the IrideRocker R3 could be the perfect bike for you.

When you see the muscular tyres, it gives you an immediate sense to explore and go on an adventure; whether that is in the rough and or even on sand, that is completely your call.

With attention grabbing features, this Momentum mountain bike will make you stand out on the street. The bike comes in two vibrant colours (Black Green / White Orange) that will make all your fellow riders envious.

FEATURES O Experience - Bell, intuitive trigger-shifting and cup holder enhance the experience O Tyres - Wide 26x4.0 tires are smooth and stable on pavement, dirt, sand or snow O Drivetrain - Wide-range 7-speed drivetrain helps riders tackle hilly terrain O Stylish - Stylish, attention grabbing graphics O Kickstand - Kickstand for quick, easy stops O Brakes - Powerful disc brakes add conďŹ dence and control

Colors Frame Fork Handlebar Stem Seatpost Saddle Pedals Shifters Front Derailleur Rear Derailleur Brakes Brake Levers Cassette Chain Crankset Bottom Bracket Rims Hubs Spokes Tires Extras

Black / Green ALUXX grade aluminium Alloy rigid fork Alloy mid-rise, 31.8mm Alloy Alloy, 30.9mm Momentum Rocker saddle Nylon/Anti-Slip Platform Shimano Acera, 7sp N/A Shimano Acera Giant DA8 cable disc, 160mm Alloy Shimano MF-TZ21, 14-28T, 7sp KMC Z51 Alloy ProWheel, 38T Sealed Alloy fat rim Alloy, 32H Stainless steel, 14g Kenda Rocket, 26x4â&#x20AC;?

Kickstand, cup holder

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CELEBRITY WORKOUT

GET TANKED LIKE BRITISH HEAVYWEIGHT CHAMPION ANTHONY JOSHUA H

eavyweight boxing is the most exciting it has been for years. Tyson Fury has become the unified heavyweight champion after going to Russia and beating Wladimir Klitschko but there’s another fighter who has got fans talking. He goes by the name of Anthony Joshua. The Olympic champion recently won the British title after beating compatriot Dillian Whyte. and the 26 year old does not take any prisoners when in the ring. In his 15 professional fights to date, he’s knocked out his opponent in every bout.

Joshua is a beast of a human being. He stands at 6 foot 6 inches and weighs 106 kgs. To keep in optimal shape, the English fighter does intense workouts. Here’s Joshua’s training tips.

NORMAL DAY’S TRAINING FOR JOSHUA I usually train about five hours a day. I always start the day off by going for a run. This can be sprints or tempo running, which is when you do a high speed run for three minutes, then have a one minute rest. I’ll do about six of them.

My boxing session is around 11.00am and that consists of pads, bags, shadow and ground work, or it could potentially be sparring.

I then go back to the gym in the evening and do more shadow boxing, or I might go for a swim, or shadow box under water.

When a fight is coming up, the training starts to wind down a bit so you can focus on the media aspect more and make sure you’re fresh in the ring.

WHICH EXERCISES WOULD TAKE NON-BOXERS BY SURPRISE? “I do a lot of flexibility work and deep muscle massage, which can look a bit strange. I put a lot of it up on my Instagram so take a look (@ anthony_joshua).

WHAT IS YOUR TOP TRAINING TIP? Discipline. As long as you have discipline you can be successful in what you aim to do or become.

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FITNESS FIRST

NEWS myzone challenge is huge success

Z&M LAUNCH supplement range

get fit with electric run

Fitness first member story

The MYZONE Challenge at Fitness First produced marvellous results for many members especially Alok Bhatnagar and Hayet Zerelli.

Fitness First has an exclusive new supplement range asvailable for members called Z&M that is a more natural way to improve your body and health.

The Electric Run by Daman ActiveLife is the perfect incentive to get fit this year.

Inspiring transformation story from Fitness First member, and mother of three, Madeeha Zeeshan.

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88,618 hours of workouts across 53 clubs = 85 million calories burnt which is the equivalent to: O 150,976 burgers O 166,666km swimming O 354,166 bars of chocolate O 129,969 hours of cycling O 410,628 scoops

of ice cream

O 188,888 hours of boxing

FITNESS FIRST’S ‘MYZONE CHALLENGE’ EXEMPLIFIES GRIT THROUGH CALORIE LOSS

B

urning 137,000 pizzas worth of calories in a single month does sound impossible, but the members of Fitness First Middle East did just that.

Making fitness fun, competitive and prize-worthy; all at the same time, Fitness First’s MYZONE ‘25 Million Calorie’ challenge surpassed the target and burnt 85 million calories in 86,617 hours since it was flagged off on November 1 2015 across six countries.

Conceptualised bearing in mind the benefits of using the MYZONE belt, Fitness First’s inventive challenge is an initiative led by its employees who encouraged its usage and invited members to track performance, calorie count and measure results all with the common goal of achieving a combined calories burn of 25 million.

Sharing details of the challenge, Fitness First’s COO George Flooks said: “We continuously channelise our efforts and creativity in making fitness routines fun and a trend for our members. With the MYZONE 25

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Million Calorie Count Challenge, we wanted to set benchmarks in fitness ambitions and set an example for others who are eager to take up fitness for a better life. We are overwhelmed by the response which went far beyond our expectations and we are exhilarated by the zest and vigour our participants portrayed to reach the calorie count of 85 million amounting to 354,166 bars of chocolate or 127,000 hours of running.”

Fitness First Dubai Festival City club won the challenge and burnt 1.6 million calories and were home to the winners in both the male and female category.

While the average calories burnt per member was 19,585 – equivalent to 39 workouts per person in a month; Radhouane Gasmi burnt a total of 213,633 calories and lost 20 kgs in route to clinching the title. He went the extra mile to better his personal best by completing the herculean task of running two marathons (84kms) in a single day and was

supported by the club staff at all times. Shadi Fazl who achieved the highest calories burnt by any female participant, lost eight kilos and burnt a total of 107,259 calories in the process. Shadi who gave up working out at her residence gym to join Fitness First burnt five times more calories than the average and was awarded alongside Gasmi and the top 10 challengers in both the male and female categories.

Flooks added: “Working towards the vision of being the fittest company, we set an example by sending a strong team of 50 from across various departments in the company to participate in the Dubai International Triathlon. The outstanding results of the challenge only shows that we are not only the fittest company in the Middle East but also have the fittest members.”

Overachieving the target by over 60 million with participation from 53 clubs, Fitness First’s MYZONE 25 Million Calorie Challenge, burnt off 410,628 scoops of ice cream!

FITNESS FIRST

NEWS Left to right: Zaher Moukahal, Bodybuilder and founder of Z&M is pictured with Clarita De Quiroz, gym fanatic and model.

FITNESS FIRST MAKES HEALTH SUPPLEMENTS SEGMENT DEBUT

A

s levels of obesity and health awareness among UAE residents continue to surge upwards, Fitness First Middle East, in an effort to encourage people to go further in fitness and in life, has announced its entry in to the health supplements segment – a move geared towards consolidating its position within the vibrant fitness sector and to add a further element to its 360 wellness concept.

According to Fitness First, its partnership with supplements experts, Global Health and Fitness, will propel its performance and provide an all-inclusive approach to fitness and well-being by adding world renowned brands such as NutriTech, BIO Synergy and Z&M Natural Nutrition to its brand portfolio.

A wide variety of health supplements will now be readily available in selected Fitness First clubs in the UAE to suit all health and fitness requirements.

The two company’s lauded the partnership and termed it as timely saying that it was in response to

an increase in demand for dietary supplements in the Middle East and Gulf nations.

“Nutrition is an important aspect of our integrated methodology when it comes to providing an allinclusive wellness solution,” said George Flooks, COO, Fitness First ME. “We are excited about launching a range of supplements in partnership with Global Health and Nutrition. We are currently offering fitness solutions, nutritional advice and a meal delivery service. Now we have all the supplements to nourish the body for a full 360 wellness approach under one roof. We are going to offer nutritional supplement products that complement daily nutrition and hydration and will help them reach their health and performance goals.”

The Global Health and Nutrition product line consists but is not limited to a number of flagship products, namely: • Nutritech’s Anabolic fusion for muscle preservation and protein synthesis,

• Z&M’s Natural Skinny Protein to support weight loss and muscle definition, • BIO Synergy’s Whey Better for a boost after exercise.

The entire range is designed to keep in mind a goal for proactive health and performance solutions and is manufactured under stringent and ethical norms to ensure efficacy and safety for its consumers.

The NutriTech range in health supplements will be available at nine Fitness First clubs located in Ibn Batutta, Dubai Media City, Dubai International Financial Centre, Oasis Centre, Uptown Mirdif (Ladies Only), Motor City, Mirdif City Centre, Business Bay, Sahara Centre Sharjah and Abu Dhabi Mall at the moment and is expected to be available all the clubs in the near future.

For more information please visit: www.fitnessfirstme.com/supplements

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What you post on

INSTAGRAM @fitnessfirstme

Hashtags #FitnessFirstme

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TWEETS

twitter.com/fitnessfirstme

FITNESS FIRST

NEWS

GET FIT THIS NEW YEAR WITH DAMAN’S ACTIVELIFE ELECTRIC RUN ABU DHABI

W

ith the festive season here many people are already thinking about staying fit through the holidays by being active and eating healthy. The earlier start setting health and fitness goals, the earlier you will start to put in place the mind-set to achieve them, making 2016 your healthiest year yet.

Daman’s ActiveLife Electric Run is the perfect opportunity to set that fitness goal for everyone keen to get back into exercising and staying fit during the holidays and at the start of the New Year. The global phenomenon is set to debut in Abu Dhabi on 29 January at the Yas Marina Circuit and excitement is already building.

“Nothing gets people going like signing up for a race,” said David Sanderson, Race Director from event organisers Fast Track. “Setting a New Year’s resolution to stay fit or get into shape could be daunting especially without a specific goal behind it. Daman’s ActiveLife Electric Run combines love of music, movement, sociability all in one unique experience which is what makes it the right 5K to start your New Year with.”

The World’s Brightest 5K night run that has

electrified over 10,000 people in Dubai in November for the first time ever is now scheduled to come to the UAE’s capital this month and Fitness First will once again be ‘Official Fitness Partner.’

The vibrant and energetic 5K night run provides communities with the opportunity to run, walk or dance through a kaleidoscope of neon lights and energetic beats decked out in neon attire.

Get Active and Stay Healthy Title sponsor National Health Insurance Company - Daman, through its ActiveLife initiative - aims to bring events to the UAE that encourage local communities to get active and stay healthy fun and exciting ways.

“We are pleased to be bringing to the people of Abu Dhabi this thrilling global phenomenon that has entertained over 10,000 runners in Dubai,” said Dr. Sven Rohte, Chief Commercial Officer at Daman.

“This initiative forms part of our commitment of creating platforms that the community could use to start living a healthier life.

“The Electric Run’s non-competitive environment welcomes individuals with varying abilities to walk or run in a fun environment and thereby introducing

them to physical activities that can be entertaining and non-strenuous.”

Even if you’re a super-slow jogger, you’ll burn an average of 10 calories per minute and for those who choose to run or dance to the finish line can burn up to 50 per cent extra calories doing the 5K night run.

This global event has toured 30 cities around the world including Los Angeles, Singapore and London and electrified more than one million people and is now coming to Abu Dhabi for the first time ever this New Year.

The event will feature ethereal themed course lands combined with the best top hits and classic electronic tracks from leading local DJs to create the soundtrack to the unique night run.

Electric Runners can get a head start on their health and fitness New Year resolution today by signing up with family and friends to one of the world’s most social fun runs.

Tickets for Daman’s ActiveLife Electric Run are available to buy at www.ElectricRun.ae. Individual tickets are AED 200 and prices will increase from 14 January 2016 so fans are encouraged to register themselves and their friends before they sell out at their current price.

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THE CHANGE PROJECT GETS ASTOUNDING RESULTS

The Change Project is an eight-week transformation programme which educates and supports participants to help them achieve weight loss goals and change lifestyle habits. Let’s hear from the members who have tried it.

BEFORE

ALOK BHATNAGAR T

after

he Change Project was very beneficial for me and helped me achieve an important milestone in my personal life.

What was unique about this programme was the discipline and support the team gave you. From presentations, to personal training, diet advice and even the WhatsApp group; there was always somebody there willing to give me a helping hand as I aimed to achieve my goal. Personally what made the most difference was Thaleia Andritsou, the Fitness First Nutritionist and her advice on nutrition. For the first time I was eating ‘right’ and not ‘less’. I wasn’t feeling hungry so I could follow the diet without faltering.

My whole family and I are proud of what I have achieved and I thank Fitness First for making it happen.

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BEFORE

after

HAYET ZERELLI T

he eight-week transformation programme is a great concept and I would like to express my gratitude towards both Thaleia Andritsou (Fitness First Nutritionist) and Steven Gillespie (Club General Manager) for leading it, you were amazing! I enjoyed the nutrition seminars which were truly educational and have empowered me with the knowledge of how to achieve my personal goal. I also loved the workouts which were very engaging and motivational. I lost 11kgs during the programme and I’m still using all the knowledge I acquired to maintain my weight loss.

TO LEARN MORE ABOUT THE CHANGE PROJECT, PLEASE ASK AT YOUR LOCAL FITNESS FIRST RECEPTION.

FITNESS FIRST

NEWS

MUM POWER

NAME: MADEEHA ZEESHAN | CLUB NAME: FITNESS FIRST SAFEER MALL, SHARJAH | TRAINER’S NAME: SHARON GUPIT

I

f you’re looking for trainers that can help you with your nutrition, training, and are patient with your concerns to help you progress, look no further!

I have three small children and still got the results I have always dreamed of.

I have a unique story. With very child that I had, I got bigger but that’s where my journey starts as I didn’t give up. After each delivery, it took me about eight months to lose all the fat that I gained during pregnancy. I lost almost 37kg each time but after the delivery of my third child, I realised that my body has lost all its soundness and firmness and my skin has started to sag. I had become a skinny fat person. At 52kg, I was still soft and mushy.

It all began in February 2015 when after years of improper eating habits, I found myself at my lowest and I decided I was unhappy with my body and what it was capable of, but I didn’t know where to start. Therefore I decided to join Fitness First. Here I found a very dedicated Personal Trainer called Sharon Gupit, who educated me about a clean diet. Before I joined Fitness First, I was literally just starving myself which was affecting my skin and was the major cause of sag in my body. I learnt how to keep track of what I was eating every day. From just eating chicken and only chicken, I started to eat more veggies, greens, fish, nuts and drinking plenty of water throughout the day. Sharon stressed that I didn’t need to live in the gym if I was more disciplined with my nutrition. It was only in my first PT session that I learnt how weak I actually was! I felt feeble and struggled simply running on a treadmill (let alone lifting weights).

My legs actually quivered whilst doing lunges but as I continued to train I got stronger and stronger.

Eventually, I made real and sustainable lifestyle changes. I looked and felt the best I ever have in my life. When I look at myself in the mirror now, I am no longer ashamed of what I have done to my body. I am proud to see how much I have achieved and how much I have changed. I know that I am only going to get healthier and stronger. I feel shredded which was my ultimate goal. My perspective on life has changed completely in this brief amount of time. I closely followed a five day per week workout plan and every aspect of the course for six months and completely transformed my body and my life.

After only a few sessions combining nutrition with this single one hour workout, I started to feel much more power in my body. Furthermore, Sharon introduced me to a Fitness First Nutritionist who made a diet plan customised to my body composition which I still follow on a regular basis. After only six months, I increased the size of my biceps and chest, then reduced my waistline.

In addition, I transformed my legs from tooth picks into trunks and lost almost all my belly fat. I learnt the fact that gaining lean muscle is the key to a perfect body!

I’m thrilled with the results. Thank you Sharon for all your help, you have no idea how wonderful I feel on the inside. I can now easily lift up to 30 lbs and look toned. My posture and confidence have also improved drastically. I am a living testament to the fact that a PT and good advice on nutrition will give you success in muscle gain and will help you on your quest for having the perfect shape.

BEFORE

“ I learnt the fact

“

that gaining lean muscle is the key to a perfect body!

after

Talk to us on

FACEBOOK facebook.com/fitnessfirstme

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‫‪FITNESS FIRST‬‬

‫‪NEWS‬‬

‫ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ ﺗﺨﻄﻮ أوﻟﻰ ﺧﻄﻮاﺗﻬﺎ‬ ‫ﻓﻲ ﻗﻄﺎع اﻟﻤﻜﻤﻼت اﻟﻐﺬاﺋﻴﺔ اﻟﺼﺤﻴﺔ‬ ‫مع االرتفاع المستمر � �ىڡ معدالت السمنة وزيادة الوعي‬ ‫�‬ ‫الغذاىى � �‬ ‫االمارات العربية المتحدة‪ ،‬أعلنت‬ ‫بںى سكان دولة �‬ ‫�‬ ‫�‬ ‫�‬ ‫�‬ ‫فيتنس �فرىست الرسق االوسط‪� ،‬ىڡ محاولة لتشجيع الناس عىل‬ ‫��‬ ‫لتحسںى لياقتهم وصحتهم العامة‪ ،‬عن دخولها‬ ‫تحقيق المزيد‬ ‫�‬ ‫وتأىى هذه الخطوة مدفوعة‬ ‫الغذائية‪.‬‬ ‫المكمالت‬ ‫إىل قطاع‬ ‫�‬ ‫بمساعي فيتنس �فرىست لتعزيز مكانتها � �ىڡ قطاع اللياقة الدائم‬ ‫عد جديد إىل مفهومها المتكامل عن أسلوب‬ ‫التطور �‬ ‫والضافة بُ ٍ‬ ‫الحياة الصحي‪.‬‬ ‫تدرك فيتنس �فرىست أن تعاونها مع ‘جلوبال هيلث آند‬ ‫الخرىاء � �ىڡ قطاع المكمالت الغذائية سيلعب‬ ‫فيتنس’ أحد أهم �‬ ‫دوراً مهماً �ىڡ دفع أدائها نحو �‬ ‫االمام �‬ ‫توفرى نهج متكامل عن‬ ‫وىڡ �‬ ‫�‬ ‫�‬ ‫اللياقة وأسلوب الحياة الصحي من خالل انضمام أشهر‬ ‫العالمات التجارية حول العالم مثل ‘نيوتري تك’ و‘بايو �‬ ‫سيرىجي’‬ ‫و‘ زد آند إم �‬ ‫ناترسال نيوترشن’ إىل محفظتها التجارية‪.‬‬ ‫ويعزز اتفاق التعاون الجديد‪ ،‬من وصول ‘جلوبال هيلث آند‬ ‫��‬ ‫المستهلكںى من خالل االستفادة من‬ ‫قاعدة أوسع من‬ ‫فيتنس’ إىل‬ ‫ٍ‬ ‫شبكة النوادي الواسعة �‬ ‫الىى تمتلكها فيتنس �فرىست داخل دولة‬ ‫�‬

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‫ات‬ ‫�‬ ‫االمارات العربية المتحدة وجوارها‪ .‬حيث تتوفر حالياً خيار ٌ‬ ‫فروع مختارة من نوادي‬ ‫ضمن‬ ‫الغذائية‬ ‫المكمالت‬ ‫من‬ ‫واسعة‬ ‫ٍ‬ ‫فيتنس �فرىست � �ىڡ الدولة لتلبية احتياجات اللياقة والصحة‬ ‫العامة‪.‬‬ ‫الرساكة �‬ ‫الرسكتان باتفاقية �‬ ‫وقد أشادت �‬ ‫الىى جاءت � �ىڡ الوقت‬ ‫�‬ ‫المناسب لمواكبة زيادة الطلب عىل المكمالت الغذائية � �ىڡ‬ ‫�‬ ‫العرىى‪ .‬حيث تتوقع �‬ ‫منطقة �‬ ‫الرسكتان‬ ‫الرسق االوسط والخليج � �‬ ‫�‬ ‫نمواً ملحوظاً وإضافة قيمة استهالكية جديدة �ىڡ هذه المناطق‪.‬‬ ‫�‬ ‫وىڡ سياق التعليق عىل هذه �‬ ‫الرساكة الجديدة‪ ،‬قال جورج‬ ‫�‬ ‫�‬ ‫�‬ ‫�‬ ‫فلوكس‪ ،‬مدير العمليات �ىڡ فيتنس �فرىست الرسق االوسط‪:‬‬ ‫توفرى‬ ‫»تشكل التغذية جانباً مهماً من مفهومنا المتكامل حول �‬ ‫حلول شاملة لصحة عامة للجميع‪ .‬ونشعر بالحماس �الطالق‬ ‫مجموعة من المكمالت الغذائية بالتعاون مع ‘جلوبال هيلث آند‬ ‫�‬ ‫وىڡ الوقت الذي نقدم فيه خدمات اللياقة واستشارات‬ ‫فيتنس’‪� .‬‬ ‫�‬ ‫تأىى المكمالت‬ ‫التغذية وخدمة توصيل الوجبات الصحية‪� ،‬‬ ‫توفرى نمط الحياة الصحي تحت‬ ‫الغذائية الستكمال شمولية نهج �‬ ‫سقف واحد‪ .‬حيث نعمل عىل تقديم مكمالت غذائية الستكمال‬

‫االنظمة الغذائية اليومية ولتعزيز قدرة هذه �‬ ‫�‬ ‫االنظمة الغذائية‬ ‫�‬ ‫عىل تحقيق االهداف المرجوة منها«‪.‬‬ ‫االنتاج لدى ‘جلوبال هيلث آند فيتنس’‪ ،‬دون‬ ‫ويتضمن خط �‬ ‫أن يقترص عىل‪ ،‬عدد من المنتجات الرائدة مثل مزيج ‘نيوتري‬ ‫تك أنابوليك’ الذي يعمل عىل حماية العضالت وزيادة انتاج‬ ‫��‬ ‫الرى � �‬ ‫وبروتںى التخسيس الطبيعي ‘زد آند إم’ الذي يساعد‬ ‫وتںى؛‬ ‫�‬ ‫�‬ ‫عىل فقدان الوزن وشد العضالت؛ ومصل ‘بايو سيرىجي’‬ ‫لتجديد النشاط بعد ممارسة التمارين الرياضية‪ .‬وقد تم‬ ‫تصميم المجموعة بالكامل بموجب قواعد صارمة لضمان‬ ‫��‬ ‫توفرى المزيد من‬ ‫فعاليتها وسالمتها‬ ‫للمستهلكںى وبدافع من �‬ ‫�‬ ‫الحلول الصحية �‬ ‫�‬ ‫تحسںى االداء والصحة العامة‪.‬‬ ‫الىى تسهم � �ىڡ‬ ‫�‬ ‫�‬ ‫تتوفر مجموعة ‘نيوتري تك’ من المكمالت الصحية � �ىڡ ‪ ٩‬من‬ ‫�‬ ‫دىى‬ ‫نوادي فيتنس �فرىست حالياً �ىڡ كل من ابن بطوطة‪ ،‬ومدينة � �‬ ‫�‬ ‫الماىل العالمي‪ ،‬ومركز الواحة‪ ،‬وآب تاون‬ ‫لالنرىنت‪ ،‬وومركز � �‬ ‫دىى �‬ ‫�‬ ‫�‬ ‫�‬ ‫سيىى سنرى‪،‬‬ ‫سيىى‪ ،‬ومردف �‬ ‫مردف الحرصي بالسيدات‪ ،‬وموتور �‬ ‫أبوظىى‬ ‫والخليج التجاري‪ ،‬ومركز صحارى � �ىڡ الشارقة‪ ،‬ومول‬ ‫��‬ ‫ومن المتوقع أن تتوفر � �ىڡ كافة النوادي قريباً‪.‬‬

‫‪FITNESS FIRST‬‬

‫‪NEWS‬‬

‫ﺗﺤﺪي ‪ MYZONE‬ﻣﻦ ﻓﻴﺘﻨﺲ ﻓﻴﺮﺳﺖ ﻳﺠﺴﺪ‬ ‫ا�ﺻﺮار واﻟﻤﺜﺎﺑﺮة ﻣﻦ ﺧﻼل ﺣﺮق ﺳﻌﺮات‬ ‫ﺣﺮارﻳﺔ ﺗﻌﺎدل ‪ 137‬أﻟﻒ ﻗﻄﻌﺔ ﺑﻴﺘﺰا‬ ‫هل من الممكن حقاً حرق ما يعادل ‪ ١٣٧‬ألف قطعة � �‬ ‫بيرىا خالل‬ ‫�‬ ‫شهر واحد؟ هذا ما حققه أعضاء فيتنس �فرىست �‬ ‫الرسق االوسط‬ ‫مؤخراً‪.‬‬ ‫� �ىڡ محاولة �الضفاء روح المرح والمنافسة والتشويق عىل تمارين‬ ‫اللياقة البدنية‪ ،‬تخطى تحدي ‪ MYZONE‬من فيتنس �فرىست‬ ‫الهدف المحدد له‪ ،‬وهو حرق ‪٢٥‬مليون سعرة حرارية‪ ،‬ونجح � �ىڡ‬ ‫حرق ‪ ٨٥‬مليون سعرة حرارية خالل ‪ ٨٦,٦١٧‬ساعة ضمن الحملة‬ ‫�‬ ‫�‬ ‫نوفمرى ‪� ٢٠١٥‬عرى ‪ ٦‬بلدان‬ ‫كبرىاً منذ إطالقها � �ىڡ‬ ‫�‬ ‫تالىڡ رواجاً �‬ ‫الىى �‬ ‫�‬ ‫مختلفة‪.‬‬ ‫نشأت فكرة هذا التحدي المبدع انطالقاً من الفوائد العديدة‬ ‫الىى يجنيها �‬ ‫�‬ ‫االعضاء من استخدام حزام ‪ .MYZONE‬ويتوىل فريق‬ ‫�‬ ‫�‬ ‫العمل �ىڡ فيتنس �فرىست إدارة هذه المبادرة من خالل تشجيع‬ ‫أعضاء النادي عىل استخدام حزام ‪ MYZONE‬ودعوتهم لمراقبة‬ ‫أدائهم وتعداد السعرات الحرارية وقياس النتائج وتحقيق الهدف‬ ‫�‬ ‫المشرىك بحرق ‪ ٢٥‬مليون سعرة حراراية‪.‬‬ ‫�‬ ‫وىڡ سياق تعليقه عىل التحدي‪ ،‬قال جورج فلوكس‪ ،‬مدير‬ ‫�‬ ‫العمليات � �ىڡ فيتنس �فرىست‪» :‬نسعى باستمرار لتوجيه جهودنا‬

‫�‬ ‫الىى يمارسها‬ ‫وإبداعاتنا نحو إضفاء المرح عىل أنشطة اللياقة �‬ ‫أعضاء النادي‪ .‬أردنا من خالل تحدي ‪ MYZONE‬لحرق ‪ ٢٥‬مليون‬ ‫سعرة حرارية إرساء قواعد لطموحات اللياقة البدنية وتقديم مثال‬ ‫حي للر � �‬ ‫اغبںى باعتماد اللياقة من أجل التمتع بحياة أفضل‪ .‬وتغمرنا‬ ‫السعادة لرؤية التجاوب الذي فاق كافة توقعاتنا ونشعر بالفرح‬ ‫�‬ ‫�‬ ‫والىى تجلت � �ىڡ‬ ‫بفضل الحماس �‬ ‫الىى يتحىل بها المشاركون �‬ ‫واالثارة �‬ ‫تحقيقهم لـ ‪ ٨٥‬مليون سعرة حرارية أي ما يعادل ‪ ٣٥٤،١٦٦‬لوحاً‬ ‫من الشوكوالتة أو ‪ ١٢٧،٠٠٠‬ساعة من الجري«‪.‬‬ ‫وقد فاز نادي فيتنس �فرىست �ىڡ �دىى فيستيفال �‬ ‫سيىى بالتحدي‬ ‫� �‬ ‫�‬ ‫من خالل حرق ‪ ١٫٦‬مليون سعرة حرارية كما احتضن الر � �‬ ‫ابحںى عن‬ ‫�‬ ‫فئىى الرجال والسيدات‪.‬‬ ‫�‬ ‫�‬ ‫�‬ ‫وىڡ � �‬ ‫الىى تم حرقها من‬ ‫�‬ ‫حںى وصل متوسط السعرات الحرارية �‬ ‫قبل كل عضو إىل ‪ ١٩،٥٨٥‬أي مايعادل ‪ ٣٩‬تمريناً لكل منهم � �ىڡ‬ ‫الشهر‪ ،‬تمكن السيد رادون جاسمي من حرق ما مجموعه ‪٢١٣،٦٣٣‬‬ ‫سعرة حرارية وخسارة ‪ ٢٠‬كغ � �ىڡ سعيه للفوز باللقب‪ .‬وقد تمكن من‬ ‫تخطي قدراته الشخصية من خالل استكماله مهمة شاقة تمثلت � �ىڡ‬ ‫الجري لمار � �‬ ‫اثونںى بمسافة ‪ ٨٤‬كم خالل يوم واحد بدعم متواصل‬

‫من فريق عمل النادي‪ .‬وحققت شادي فزل أعىل نتيجة � �‬ ‫بںى‬ ‫السيدات من خالل خسارة ‪ ٨‬كغ وحرق ‪ ١٠٧،٢٥٩‬سعرة حرارية‬ ‫�‬ ‫الرياىص � �ىڡ‬ ‫خالل التحدي‪ .‬وقد تخلت شادي عن ارتياد النادي‬ ‫�‬ ‫�‬ ‫الىى تسكن فيها لالنضمام إىل فيتنس �فرىست وتمكنت من‬ ‫المنطقة �‬ ‫حرق سعرات حرارية تفوق المتوسط بخمس مرات وتم تتوجيها‬ ‫� � �‬ ‫�‬ ‫فئىى‬ ‫مع السيد رادون جاسمي‬ ‫�‬ ‫والمشاركںى العرس االوائل عن �‬ ‫الرجال والسيدات‪.‬‬ ‫وأضاف جورج‪» :‬جسدنا من خالل سعينا لتحقيق لقب �‬ ‫الرسكة‬ ‫�‬ ‫اال �كرى لياقة مثاال ً يحتذى به وذلك بإرسال فريق قوي من ‪ ٥٠‬فرد‬ ‫�‬ ‫من مختلف أقسام �‬ ‫الدوىل‪ .‬وال‬ ‫الرسكة للمشاركة �ىڡ ترايثلون � �‬ ‫دىى � �‬ ‫تقترص نتائج التحدي الحاىل عىل عكس صورة �‬ ‫اال �كرى اللياقة‬ ‫الرسكة‬ ‫�‬ ‫باالعضاء �‬ ‫تسهم أيضاً �ىڡ التعريف �‬ ‫الرسق �‬ ‫� �ىڡ �‬ ‫اال �كرى‬ ‫االوسط‪ ،‬بل‬ ‫�‬ ‫لياقة«‪.‬‬ ‫االشارة إىل أن تحدي ‪ MYZONE‬من فيتنس �فرىست‬ ‫وتجدر �‬ ‫لحرق ‪ ٢٥‬مليون سعرة حرارية قد تجاوز الهدف المحدد �‬ ‫بأكرى من‬ ‫‪ ٦٠‬مليون وبمشاركة ‪ ٥٣‬نادياً ليتمكن من حرق ما يعادل ‪٤١٠،٦٢٨‬‬ ‫حصة من المثلجات ويصبح أحد �‬ ‫أكرى التحديات شعبية‪.‬‬ ‫‪SFME‬‬

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