SFME Issue 27

SPORT&FITNESS MIDDLE EAST

SFME GET CUTS LIKE THIS

PERFECT YOUR PULL UPS

FENNEL

LIFESTYLE

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ALL YOU NEED TO KNOW ABOUT GETTING RIPPED

ROOT OUT DIABETES WITH THIS WONDER VEG

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Ways to avoid gaining weight

BEAT THE HOLIDAY BULGE

LOTUS EXIGE REPLAY FASHION TWO WHEELS ONLY

Official magazine of

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T NEWSEASONNEWLOOK

he summer is nearing an end and it’s that dreaded time when those who have been jet setting around the world on holiday, with barely a thought for their poor old waistlines, take their first tentative steps back into the gym only to find that it’s all so much harder than it was three months ago.

But fear not, we’ve themed this entire issue around getting you back in shape as enjoyably and quickly as possible. Fitness First’s Steven Gillespie is on hand to give you his tips that will have you fitting back into your old jeans within 6-8 weeks while Lisa Hancox reveals how swimming offers an ideal way of increasing muscle strength and tone.

We’ve been out and about in Dubai to discover parkour, the street sport that is taking the world by storm and is now growing right here in the Middle East.

If you want to learn how to jump and flip across urban obstacles like a movie stuntman, this is definitely the thing for you. It’s a great new way of keeping active and developing some serious skills at the same time.

To give you the ultimate in inspiration we have our cover star for this issue, Jeremy Scott. Yes, we know, he’s sickeningly ripped but he’s also a lovely chap with some excellent advice on how you can make the best of what you have.

And since you’re all busy transforming your bodies we decided we should give ourselves a new look too so hopefully you like the revamped SFME and enjoy the new content. A big thanks to all those who took part in our reader surveys to help come up with the new look and feel.

Richard Bevan Editor SFME SFME 1

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IN THIS ISSUE

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REGULARS

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PICTURE THIS

33

TRAINER

33 LADDER AGILITY DRILLS Ivan Djordjevic explains how you can climb the fitness ladder.

34 PULL UP 11 WARM UP

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From Super Smoothies to postworkout tips. A few light stretches to get us limbered up and ready for action.

COVER STORY: PRIME CUTS

17 HEALTH NEWS

LIFE IN STYLE

Look good, feel good, live life to the full.

46 WHEELS The LOTUS Exige S Roadster.

49 CHAIN GANG What's hot on two wheels.

JoJo Aragon reveals the multitude of benefits to be gained by this most simple of exercises.

39 BEATING THE HOLIDAY BULGES and BLUES Steve Gillespie on how to fit back into your favourite jeans and feel great again following the holiday season.

As well defined bodies go, they don’t come much better cut than that of fitness expert Jeremy Scott. He has devoted his life to improving his own and other people’s wellbeing through fitness, nutrition and positive thinking.

SFME caught up with Jeremy to find out the secret of his insanely ripped physique.

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40 WORK YOUR MOST IMPORTANT MUSCLE

50 FAsHION Barca wears Replay.

54 CELEBRITY WORKOUT Sly’s workout for Expendables 3.

Get your heart working optimally and maximize every workout with MYZONE®.

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

ISSUE No. 27 Published by: Worldwide Sporting Publications Ltd (T ) +44 1663 71992 Published in Dubai by: Prografix, PO Box 24677, Dubai, UAE. (T) +9714 340 3785 June 2009 SSN 1- 46805671 Approval UAE National Media Council: Ref.816 30/5/2007 Trade Licence No. 1/104375/15280

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FEATURES

20 DON'T LET GRAVITY PULL YOU DOWN Parkour is the hottest new way of getting from A to B.

41 HEALTH BENEFITS OF SWIMMING Lisa Hancox reveals how swimming can help with weight control, muscle tone and strength.

42 WHY AM I GAINING WEIGHT? Hisem Hagras on how to tip the scales in your favour.

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FITNESS FIRST NEWS

Catch up on all the latest from the region’s biggest gym network.

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PictureTHis

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Diamond Stone competes for the rebound with Nikola Popovic during the FIBA U17 World Championships semi-ďŹ nal match between Serbia and USA at the Hamdan Sports Complex in Dubai. The USA, not surprisingly, went on to win the gold medal in the event.

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WARM UP TIME TO LOOSEN UP AND GET THINGS STARTED!

FENNEL OUT diabetes ONE PLANT TO RULE THEM ALL here’s no doubt that keeping a close watch on what you eat is one of the most crucial steps in preventing or controlling diabetes. One particular food that health experts especially recommended to combat diabetes is fennel.

Including fennel in your diet has been proven to be a great asset in fighting diabetes because it is rich in nutrients that regulate blood glucose levels. Vitamin C, fibre, magnesium, potassium and folate are all nutrients that can help you fight diabetes and fennel is a great source of all of them.

What makes this flowering plant species so special is that it has an extremely low glycemic index, meaning that it doesn’t cause swift changes in your blood glucose level.

Dried fennel seeds also help keep sodium intake under control.

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So go ahead and give fennel a try in your diet – you’ll be pleasantly surprised at how it’ll help you control your sugar intake

PREPARING AND COOKING IT Fennel is great to cook with because it is easily one of the most versatile vegetables you will use in the kitchen.

You can grill it, sauté it, roast it alongside other vegetables, blend it to make a sauce – the possibilities are endless.

SLICE IT

AROMIFY IT

BLEND IT

Fennel is deliciously crispy. Take advantage by cutting the bulb into thin slices and putting them into a salad.

Add fennel to the mix of other vegetables you normally use to add flavour to your meat or chicken.

Use fennel to infuse and thicken your sauces – you’ll be pleasantly surprised at the result.

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WARM UP

NEWS FEED 09.10

WHAT IS THE BEST WAY TO BRUSH YOUR TEETH? here might still be a valid excuse for all those times you’ve suffered on the dentist’s chair.

A team of researchers have found that advice on the best way to brush your teeth is confusing and often contradictory. The team, based out of the University College London (UCL), said the reason for the inconsistency is simple – a lack of good research on the topic.

Despite the varying methods out there, health experts agree that there is no one method that is better than any other when it comes to brushing your teeth.

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There are six unique brushing techniques suggested by dentists with none being preferred over another.

TURNS OUT CHILDREN DON’T MIND WHOLE GRAINS AT ALL

It’s time to put those sugary, starchy snacks away and pack a more wholesome lunch-bag for your kids new study from the University of Florida’s Institute of Food & Agricultural Sciences has found that children will happily eat whole grain foods provided they are offered them.

It defies the myth that children detest healthy foods like brown bread and prefer snacks high in starch like cheese and white bread. Furthermore, researchers found that children ate whole and refined-grain foods in equal amounts when

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offered both kinds.

Last year the national dietary guidelines in the US increased the whole grain requirement in school lunches across the country. Starting in September, schools in the US can only offer wholegrain products to students.

So if you’re a parent who doesn’t give your kid whole grains because you think they won’t like it, put those cereal bars away and replace them with healthier, and tastier, snacks.

WORD

Robbery 12

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A grain kernel has three parts – the bran, the germ and the endosperm. Whole grains contain DOO WKUHH SDUWV EXW UHŰQHG JUDLQV OLNH WKH űRXU used to make white bread) are stripped of the bran and the germ.

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PERCENT LESS THAN 5% OF ADULTS TAKE PART IN 30 MINUTES OF PHYSICAL ACTIVITY EACH DAY. MINU AAs a general guideline, health experts recommend at least 30-40 minutes of mild physical exercise each and every day in order to stay fit.

SHORT SLEEPER is the name given to someone who sleeps for less than six hours a night but is still fresh and alert in the morning.

Using 100 pairs of twins, researchers at The Center for Applied Genomics at the Children’s Hospital of Philadelphia have found that a genetic variant might be the reason behind this phenomenon. According to the study, those with the gene mutation BHLHE41 called p.Tyr362His slept for an average of five hours every night while those that didn’t have the gene mutation slept in excess of six hours.

Most importantly, the twins who possessed the gene mutation did not exhibit any of the classic symptoms of sleep deprivation even after going sleepless for 38 hours.

There are a whole bunch of things you can do after working out. You might feel like devouring a triple thick chocolate milkshake with extra whipped cream.

But here’s what we suggest...

AS SOON AS YOU FINISH YOUR WORKOUT

ENERGY SUPPLIERS

POST-WORKOUT POINTERS

SLOW DOWN Taking it easy after your workout will help you bring your heart rate down to a steady pace. It’ll also help you avoid burning out and also prevent you from feeling sick.

STRETCH

SUPER SMOOTHIES There’s really nothing quite like an ice-cold smoothie before or after a strenuous workout. It’s the ideal treat whether you’re trying to lose some pounds or looking to build those extra muscles.

PRE WORKOUT DATE PECAN DELIGHT 3 dates & ½ cup pecans 3 g maple extract R] PLON SUHIHUDEO\

FXS R] YDQLOOD \RJKXUW WVS IUHVKO\ JUDWHG JLQJHU 1 banana sliced WEVS KRQH\ Bananas help sustain blood sugar levels when you workout and keep muscle cramps at bay. Ginger is great for treating muscle soreness that often follows a hard workout.

RUNNING TO A LONGER LIFE A study published in the Journal of the American College of Cardiology states that running every day reduces your risk of dying from heart disease.

STUDY: Monitoring exercise habits of 55,000 adults, aged 18 to 100 over a 15-year time period to find a correlation between running and living longer.

CONCLUSION: People who ran even for a handful of minutes regularly had a 30 percent lower risk of death from any cause and 45 percent lower chances of dying from a heart related disease than non-runners.

HYDRATE Water is the best thing to replenish your fluids after you sweat it out in the gym.

Health experts suggest drinking at least 2-3 cups of water within two hours of working out.

EAT! As long as you eat the right things, there’s absolutely nothing wrong in pigging out after your workout. Look to eat foods that are loaded with proteins and complex carbohydrates.

WHEN YOU GET HOME

almond milk) Dates are a great choice before a workout because they are easily digestible and full of glucose, meaning they go straight to the liver for immediate energy when you eat them.

POST WORKOUT BANANA-GINGER BONANZA

It’s important to remember that muscles naturally contract after a workout. That’s when stretching comes in. Stretching stops your muscles from shrinking again, ensuring your workout doesn’t go to waste.

TREATING CANCER WITH GOLD According to a study published in the journal ‘Nanoscale’, minuscule pieces of gold might help improve the treatment for aggressive types of brain cancer. Scientists coated small golden spheres with a chemotherapy drug which they inserted into tumour cells. They found that not only did some of the cancerous cells die, but they also stopped replicating.

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WARM UP

A LIGHT-WEIGHT BREAKFAST Good morning! They say breakfast is the most important meal of the day and believe or not eating it actually helps rather than hinders weight-loss as it kick-starts your metabolism. But it’s important to choose the right foods.

CEREAL There are many unhealthy breakfast cereals out there but the key is to choose the right ones that will help you lose weight. Make sure you always go for cereals that have as little sugar as possible, are high in fibre and rich in protein.

BERRIES Berries, especially blackberries, are a great tool in your quest to lose weight simply because they fill you up fast. Berries are also great because they are absolutely jampacked with dietary fibre.

HONEY Honey contains several essential minerals that are crucial for metabolism, making it a useful tool in combating obesity. Simply replacing refined sugar with honey can go a long way in helping you shed some pounds.

MILK Drinking milk and eating other dairy products has been proven to help in reducing weight. Milk is rich in calcium and health experts recommend drinking at least 12 ounces of milk every day.

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HEALTH NEWS HEALTH ALERT

VITAMIN D DEFICIENCY LINKED TO DEMENTIA AND ALZHEIMER’S Can the onset of diseases like dementia and Alzheimer’s be linked to a lack of vitamin D?

new study has stated that elderly people who have a vitamin D deficiency risk a much higher chance of developing dementia and Alzheimer’s disease.

The study, which was published in the journal Neurology by a team of researchers from the United Kingdom, tested more than 1,500 people over the age of 65 and concluded that those with low levels of the vitamin had a 53-percent increased chance of getting dementia.

Several studies have also suggested The researchers claim that this is that low levels of vitamin D increase the biggest and most comprehensive the risk of developing diabetes. study done of its kind and that the However experts remind us association between vitamin D and the that correlation does not equate diseases was much stronger than they to causation and warned against had anticipated. assuming that a lack “We expected to of vitamin D is the find an association We actually found sole cause of diseases between low vitamin that the association like diabetes and D levels and the risk of dementia and was twice as strong dementia.

Alzheimer’s is Alzheimer’s disease, as we anticipated.” currently the sixth but the results were leading cause of surprising,” said death in the USA study author David with 1 in 3 seniors dying while being Llewellyn of the University of Exeter diagnosed with Alzheimer’s or other Medical School. “We actually found forms of dementia. that the association was twice as The main source of receiving vitamin strong as we anticipated.”

D is exposure to the sun. However The study also found that people there are foods which are rich in the with lower levels of vitamin D were vitamin like certain kinds of fish and nearly 70 percent more likely to vegetables. develop Alzheimer’s.

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4 GREAT SOURCES OF VITAMIN D 1 COD LIVER OIL Cod liver oil has long been used as a natural supplement for vitamin D and A. In fact, any oily fish is an ideal source of vitamin D.

2 MUSHROOMS Mushrooms are high in vitamin D and a tasty addition to your diet. So pop them into your salads or include them with your omelettes.

3 EGG YOLKS The yolk of an egg is super rich in vitamin D so make sure you don’t leave it aside when you eat your eggs.

4 THE SUN It’s big (so you probably won’t have an issue finding it) and it’s also quite strong in this part of the world.

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HEALTH NEWS HEALTH ALERT

Ebola 101 Ebola is a notoriously dangerous virus which causes those infected with it to suffer a hemorrhagic fever. This is when the victim bleeds excessively both internally as well as externally.

Where did it come from?

W <PM [KMVM[ WN \PM Ă&#x2026;Z[\ ZMXWrted outbreak of Ebola were in the African countries of Sudan and Congo in 1976. Since then it PI[ [XZMIL [XWZILQKITTa \PZW]OP LQĐ&#x201E;MZMV\ parts of the world.

How can I get the virus?

Ebola is transmitted between people \PZW]OP \PM M`KPIVOM WN JWLQTa Ă&#x2020;]QL[ _Q\P outbreaks having a fatality rate of 90%.

Fruit Bats are the reservoir host of the virus. Throughout history, bats have played a mysterious role in the outbreak of deadly viruses. Barring rabies, simple experiments tell us \PI\ ^QZ][M[ LWVÂź\ [MMU \W IĐ&#x201E;MK\ JI\[ \WW U]KP I\ ITT Instead, thereâ&#x20AC;&#x2122;s something about the biology of bats that helps in spreading diseases with incredible force. Many even believe that bats are the source of many lethal viruses like SARS, rabies and now Ebola.

How do I know if I have it? <PM Ă&#x2026;Z[\ [aUX\WU[ WN the virus include high fever, diarrhea and vomiting. After that a victim with Ebola will begin JTMMLQVO NZWU LQĐ&#x201E;MZMV\ XIZ\[ WN \PM JWLa QVKT]LQVO \PM VW[M and from the lungs.

EATING HEALTHY:

THE SOONER THE BETTER T

he ďŹ ndings of a new study show that having the right diet from infancy is crucial in preventing childhood obesity and the onset of chronic disease.

The study was published in the latest issue of the Australian and New Zealand Journal of Public Health and was led by Rebecca Byrne of the Queensland University of Technology.

In the study, the researchers analyzed the quantity and range of food and drink consumed by children between the ages of 12 and 16 months. They found that many toddlers were consuming unhealthy foods like cookies which were considered unnecessary for their age.

According to the research, children develop food preferences from infancy and take those preferences through to adulthood, making a toddlerâ&#x20AC;&#x2122;s diet all the more important.

The rate of childhood obesity has more than doubled over the past 30 years around the world.

HOPE FOR CURE: An experimental Ebola vaccine made in Canada could be the solution to the recent outbreak of the deadly virus.

The Public Health Agency of Canada announced that the ^IKKQVM PI[ JMMV WĐ&#x201E;MZML NWZ ][M QV ?M[\MZV )NZQKI IN\MZ \PM World Health Organization approved the use of untested drugs in the current epidemic.

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FISHY BRAIN A new study out of the University of Pittsburgh Schools of the Health Sciences has suggested that brain health can be boosted by eating more baked or grilled ďŹ sh. Those who include baked or grilled ďŹ sh in their diets had larger volumes in the regions of their brains that were associated with cognition and memory.

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DONâ&#x20AC;&#x2122;T LET GRAVITY KEEP YOU

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Parkour, the latest urban sport sweeping the globe, is now taking root in Dubai. Mohamed Suleman caught up with 'Against Graviti' co-founder Sachin Amin and expert parkour athlete Mohamed Hesham to find out what all the fuss is about.

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n the 1980s the French military developed an exercise designed to deploy their soldiers from one place to another in the quickest time possible.

Little did they know that 20 years later that discipline would be adopted as a unique sport called parkour for people looking for a great way to learn new physical skills and, more importantly, have fun.

The premise of parkour is simple: get from Point A to Point B as fast as you can. But there’s more to it than that. Parkour is all about getting past obstacles in the most creative way possible.

The average parkour run will see athletes called ‘traucers’ do hand-stands, backflips and much more.

saw it on a documentary.

He went on to pioneer the sport in Egypt and made a core team by finding fellow athletes online. In 2008 he was part of a small group who founded Parkour Egypt, the first ever parkour and free-running team in the country.

When Hesham moved to the UAE two years ago, he brought his love for parkour with him and started holding workshops and classes teaching people the art.

“When I came here I tried to do the same thing I did in Egypt – spread more awareness about the sport,” he says.

“I wanted to let people know

have fun when they’re training.”

So how much fun is it?

“It’s fun to a level that we can’t stop it,” Hesham says with a laugh.

“Once you get the basics, being creative is one of the biggest things we focus on – you create your own style.”

He says that what makes parkour so easily accessible is that it can be moulded to suit all different ability levels.

“With parkour you can get absolutely any result you want while you develop your skills,” he says.

Parkour communities have been thriving all over the Middle

Wherever you go around the world you’ll find someone to train with.

“With Against Graviti we’re looking to do more to push the scene across the Emirates and the Arab world.”

Sachin Amin, along with his friend, Jamel Latrach, started Against Graviti in May after they came across a competition taking place in the emirate.

“We were like ‘wow’ – here is a sport that actually coordinates with body weight training,” says Amin, a fitness enthusiast and former body builder.

“We got in touch with them

more about what we do while working on my own skills and sharing them with others.”

Hesham says that it’s the fun-factor that makes parkour so addictive.

“Having fun is a priority where you’re training for parkour,” he says.

“You won’t develop skills if you don’t have fun when you’re training. The first thing we focus on with our clients and our trainees is teaching them how to

East in countries like Qatar, Bahrain and Oman as well as Dubai with members converging on a monthly basis to train together and share their experiences.

Hesham says that while the sport is more established in North America and Europe, he is confident that with time it will have a real presence in the region.

“Parkour is becoming a big thing in the Middle East,” he says.

“It’s become like a brotherhood.

and in April we started scouting and looking for athletes that were training in Dubai when we realised that there was no platform to unite them.”

Amin and Latrach saw the chance to bring together a growing community and seized it with both hands.

In July, Hashem, one of the athletes they found, became the first person from the Middle East to compete in the Street Workout

Parkour Parkour has only recently come into the limelight over the last few years thanks to pulsating action hits like Brick Mansions and Casino Royale where actors perform daredevil stunts on their feet across a city landscape.

Throughout the month of August, Against Graviti, a newly formed parkour group based in Dubai, held free workshops at the Dubai Marina Mall hosted by Sphere Events.

Mohamed Hesham is one of the region’s top traceurs and was the main trainer during the sessions at Dubai Marina Mall.

“Most of the people we meet are already involved in sports but when they see these kinds of movements, they are more interested because it’s something completely new to them,” he says.

“When I explain to people what we do, I tell them it’s not about being extreme or challenging yourself – it’s all about having fun.”

Hesham, who hails from Egypt, started off as a gymnast and was introduced to parkour after he

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World Championships in Russia.

That came after Against Graviti were named as the official UAE representatives of the World Street Workout and Calisthenics Federation.

“We are very happy with the way things are going right now,” Amin says.

“We have some really great plans for the UAE region in terms of promoting the sport, holding events and bringing really quality athletes to the front.”

However Amin says Against Graviti is a community with a difference.

“We want to use tools such as parkour to promote our philosophy of ‘keeping moving,’ he says.

“We hope to add many more tools in the future like yoga and Capoeira to give it a much more holistic approach.”

According to Amin a large part of Against Graviti is about targeting children in order to instill a healthy lifestyle in to them from a young age.

“One of our biggest initiatives is to promote these sports in schools,” he says. “We want to see outdoor sports being embraced in the region and we want to see kids off their iPads and living healthy, active lifestyles again.”

In a bid to get kids active again, Amin says that one of the things him and his team are working on is creating more playgrounds in the region.

“We want to approach kids and youths to create a model that is not forced on to them but they take it willingly,” he says.

“We want Against Graviti to be the place to come to for movements.

“Whether you want to take it as a lifestyle or you want to take it as a competitive sport.”

You might not end up as the next James Bond double but getting involved in this growing sport undoubtedly looks like a whole lot of fun. Q

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E XCLUSIVE

PRIME CUTS WITH JEREMY SCOTT AS well defined bodies go, they don’t come much better cut than that of fitness expert JEREMY SCOTT. The American Reebok One ambassador has devoted his life to improving his own and other people’s wellbeing through fitness, nutrition and positive thinking.

He’s written several books on all of the above and even has his own YouTube channel which is well worth checking out for some great tips and healthy recipes such as his delicious gluten-free BBQ chicken pizza.

SFME caught up with Jeremy to find out the secret of his insanely ripped physique.

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EX CLUSIVE

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udging by the results he achieved with his own body, Jeremy Scott definitely knows his stuff!

SFME: What is your connection with Reebok, tell us about your role and how it came about?

JEREMY SCOTT: I connected with Reebok a few years ago through my relationship with FitFluential. To make a long story short, I turned that initial relationship into becoming a ReebokOne Ambassador. Great people, great staff, and even better products for anyone who loves fitness.

SFME: :KDW LV \RXU EDFNJURXQG LQ WKH ŵWQHVV LQGXVWU\ DQG ZKDW PDGH \RX ZDQW WR PDNH D FDUHHU IURP ŵWQHVV" JS: In all reality I just wanted to do something I was passionate about everyday, something that made a difference. I love the fitness industry and my true passion is really coaching; coaching people, that is, to be their absolute best. Fitness just happened to be the outlet for me to use my talents to help others.

SFME: :HUH \RX DOZD\V VSRUW\ RU LQWR ŵWQHVV DV D FKLOG RU ZDV it the opposite?

JS: I played sports my whole life from grade school all the way through college, being a scholarship collegiate basketball player. I love competing, training, and pushing myself to the limit and sports always offered an adrenaline rush of highs and lows unlike anything else I could find.

SFME: :KDW LV \RXU RYHUULGLQJ SKLORVRSK\ RQ ŵWQHVV" JS: Eat well, train hard, and be nice to people…I guess that’s my philosophy for life too. Fitness, like most things in your life, is exactly what you make it; whatever you give to it you will get back. It’s one of the fairest forms that exist in our society.

There are no politics – whatever you put in, in terms of work, you see the results, plain and simple.

SFME: Your body is certainly impressive, how much work goes into maintaining your physique? Give us an idea of an average weekly schedule?

JS: I strength train between 4-5 days a week. I love the 5 x 5 training style or my own hybrid version of it – lifting heavy using the big bang lifts: squats-deadlifts-heavy pushingpressing and pulling. I also love the traditional bodybuilding style of training that I mix in for fun and to hit “weak” body

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parts. Mixed in with that I hit 1-2 sprint sessions per week and get in as many quick HIIT circuit training sessions as I can fit in as well. I love the athletic style of training and I spend a good amount of time foam rolling, stretching, and, recently, getting trigger point and deep tissue massage each week.

SFME: Many people would love to have a physique like yours but simply don’t have the motivation / discipline to get there, what advice would you give?

JS: Do it because you love it, do it to be healthy first, do it because it’s your lifestyle. If you do it for the right reasons and it makes you happy then the results will come. We all can’t look like Arnold Schwarzenegger, but we can all work as hard as he did if we want it bad enough. All any of us can do is put in the work day after day, that’s the only way any results come and I’m no different.

SFME: 6RPH SHRSOH ZRXOG VD\ WKDW WKH DPRXQW RI VDFULŵFH required to get a body like yours simply isn’t worth it – what would you say?

JS: It all comes down to what is important to you, for me it has opened doors and changed my life. My life would be drastically different if I was not in this shape for many reasons.

You have to decide if it’s really important to you and your lifestyle. To me I don’t see it as a sacrifice, it’s a way of life that I love and enjoy living each day!

SFME: What’s the longest you’ve gone without training?

JS: In the last few years the most days I have taken off in a row is probably two days. I simply love being active so it’s hard to just sit on my ass and do nothing!

SFME: +RZ TXLFNO\ GR \RX VWDUW WR ORVH \RXU GHŵQLWLRQ LI \RX stop training?

JS: It’s been so long I wouldn’t really know, I imagine if I keep eating well like I always do it would take a few months.

Strength Train

4-5

days a week My own hybrid the 5 x 5 training style includes lifting heavy using the big bang lifts: squatsdeadlifts-heavy pushingpressing and pulling.

Also add

1-2

sprint sessions per week

SFME: What tips could you give our readers to build bigger biceps?

JS: My two biggest tips would be deadlift heavy and do pull ups everyday – even if it’s 1-2 sets of pull ups, do them everyday and start deadlifting two days per week minimum.

SFME: What about those washboard abs?

JS: Start eating right –figure out your body type, macros, and what works best for you and watch the fat melt away.

SFME: How important is the nutritional side to you? Is it as important as your training?

JS: The food we eat is the most important thing in my opinion.

JEREMY SCOTT TIPS Medicine Ball Push Ups work the chest, shoulders, triceps and core. Choosing exercises like these which work multiple body parts means you make the most of your workout time.

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E X C L U SI V E

JEREMY SCOTT TIPS Jeremy also does weighted dips to build his chest, shoulders, triceps and core.

SFME: You’re gluten free – why is that and what EHQHŵWV GRHV LW EULQJ \RX" JS: I simply feel better not having gluten in my life.

I have numerous food allergies, including wheat, so cutting it out has not only helped me internally but I am significantly leaner because of it.

SFME: Do you ever just pig out and not care about what you eat or drink?

JS: Not really – I have a cheat here or there and I am an over-eater by nature but I have become pretty good at controlling it. More so for the fact that I hate feeling sick from over-eating. The feeling just isn’t worth it for me.

SFME: Can you suggest any good recipes that could aid our readers training?

JS: I have a great gluten free cookbook on Amazon for less than US$3 and if you visit my YouTube page there are over 30 free recipes that I walk through step-by-step including a BBQ chicken pizza that is amazing.

SFME: What achievements in your career are you most proud of?

JS: I recently published my first non-fitness book titled “Make Success Mandatory” via Amazon Kindle and paperback that I put a lot of thought and my heart into – I am extremely proud of that.

SFME: What is the most satisfying part of your job?

JS: Seeing the direct impact we have on our athletes, seeing how we improve their lives and make an impact on them day after day, there is nothing better than knowing we do make a difference.

Check out Jeremy’s YouTube channel. www.youtube.com/JeremyScottFitness

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Trainer 39 40 41 42

P 39 BEATING HOLIDAY BULGES & BLUES

P 33 LADDER AGILITY DRILLS

P 34 PULL UPS

By Steven Gillespie

P 4O WORK YOUR MOST IMPORTANT MUSCLE MYZONE速

P 41 THE HEALTH BENEFITS OF SWIMMING

By Lisa Hancox

P 42 WHY AM I GAINING WEIGHT?

By Hisem Hargas

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Trainer

By IVAN DJORDJEVIC Personal Trainer, Fitness First, DIFC

LADDER AGILITY DRILLS

CLIMB THE FITNESS LADDER WITH THIS BEAUTY

The ladder drill is very versatile and can be done in many different ways – it’s an amazing drill.

TRY TO INCORPORATE LADDER DRILLS INTO YOUR WORKOUTS AT LEAST ONCE A WEEK.

L

ADDER agility drills are an excellent way to improve foot speed, agility, coordination and OVERALL quickness. They are an integral part of many SAQ (Speed, Agility, Quickness) programmes and compliment many different sports and events. The drills are not meant to leave you fatigued or breathless in the way that shuttle runs might. It is better to perform these drills at the start of a session after you warm up.

Remember, your muscles should be fresh to ensure good quality of movement.

WHAT YOU’LL GET FROM IT UNBEATABLE STAMINA

SLICK SPEED

A CHISELED LOWER-BODY

INCREDIBLE NIMBLENESS

SAFETY FIRST Ladders are a very simple, yet intense workout that allows you to create highly effective conditioning routines when you’re strapped for time. You’ll not only build muscle, but also strip body fat fast. This is an amazing drill for people ZKR VLW LQ DQ RIĺFH DOO GD\ DQG LWpV JUHDW IRU SHRSOH ZKR ĺQG WKHLU ZRUNRXWV boring and want to add something new.

There are many variations of ladders but for simplicity, we’ll use the most common ladder scheme—the weight will remain the same and we’ll “walk up and down the ladder.”

You need to make sure you do this drill on a flat surface otherwise a slippery floor can easily lead to an injury. It’s also best to use plastic ladders, which are more flexible so that you don’t injure your ankles or knees. You also need to work with a properly qualified trainer!

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STEP 1: THE RINGO This the beginner’s version of a pull up, which will eventually progress to a full pull up. Grab some gymnastic rings at about chest height – you can also do this using a TRX machine.

Grab both handles and pull yourself up.

Pull-ups are one of the best exercises for improving your grip. A better, stronger grip will do wonders for all of your weight training exercises especially deadlifts. With time, you’ll see how pull-ups will allow you to lift heavier weights for longer periods of time.

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Pull P Trainer T

The pull up is a fantastic way of working the upper body – it improves your back muscles and your arm muscles and is a great functional training exercise that can be done almost anywhere.

By JOJO ARAGON Fitness First, X Fit Head Coach

SAFETY FIRST

First and foremost you need to have your fitness level assessed to find out whether you start with the beginner, intermediate or advanced method of pull up.

HOW OFTEN?

I would suggest incorporating pull-ups into your routine once or twice a week to begin with.

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Trainer STEP 2: ELASTIC BAND As you get stronger – use an elastic band, tie it up tight on a bar and try to pull yourself up. Now you’ll be pulling about 60-70% of your body weight.

You can use bands of different strengths to increase or decrease resistance.

STEP 3: FULL PUSH UP When you’re comfortable with the elastic band you can progress to the full pull up which is a whole body weight exercise.

There are several variations of the pull-up and switching from one version to the other doesn’t require any additional equipment. If you’re looking for a step-up in intensity, a simple adjustment in hand placement is all it takes to move up and down the pull-up ladder.

:KHWKHU LWŐV DW WKH RIŰFH RU in the car, we spend a good portion of our day sitting down.

Inadvertently, this leads to our backs getting weaker. Pull-ups work the entire back and core muscles, keeping your back nice and strong.

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Contact the Reception for more information.

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Trainer

BEATING HOLIDAY BULGES&BLUES

By STEVEN GILLESPIE Fitness Manager, Fitness First, Motor City

Let me set the scene. You’ve just wheeled your suitcases from the taxi back into the house after a relaxing yet relatively indulgent fortnight in the sun. You have a couple of days off work giving you just enough time to get the house sorted. You take a look down at your stomach and you think to yourself “hmm, I think I’ve put on ‘le boeuf’ somewhat…”

AT THIS JUNCTURE THERE ARE A FEW OPTIONS TO HELP YOU GET BACK INTO SHAPE AND FEELING GOOD AS QUICKLY AS POSSIBLE, BUT THEY MAY NOT BE AS OBVIOUS AS YOU MIGHT THINK.

STEP 1:

UNPACK Unpack your suitcase as soon as you get back home. Researchers at the Manchester Metropolitan University showed that people who don’t unpack straight away leave themselves open to a constant subconscious reminder of their break, which makes you feel that ‘wish you were there’ syndrome longer than you need to.

STEP 2

STEP 3:

STEP 4:

SORT IT OUT

MEASURE UP

MIND SET

Straight on from unpacking sort out your wardrobe into what currently fits you versus what doesn’t currently fit you and emphasises your wobbly bits.

Lock the ii-fitting clothes away in a suitcase and put well-fitting items into your wardrobe for the next 6 to 8 weeks; this is approximately the amount of time it will take to shed your new found blubber. This shortterm tactic ensures that when you try clothes on in the morning you won’t be too disappointed with what you see in the mirror, henceforth minimising the chances of feeling down in the dumps.

You do have to challenge yourself to get back into shape however, so Step 3 is to choose one item that doesn’t fit you right and keep it to try on once a week to measure progress. It could be an old outfit or you could arrange some retail therapy with your left over holiday money and buy yourself something nice that you would like to wear out in the near future. This is your motivation to keep going and monitor your progress.

Do not aim to go cold turkey straight away, this may end up sending you back into binge mode and causing you cortisol-releasing-fat-storing stress.

Pace yourself and implement small changes to your nutrition gradually.

Do treat yourself once in a while to perhaps your favourite cuisine, this will stimulate the feeling that you are in control of your mood and it will keep your stress levels to a minimum.

With regard to exercise, do not jump straight into Ronnie Coleman’s latest workout routine; choose functional circuit training incorporating big muscle groups followed by a short bout of moderate to high intensity interval training two to three times per week for decent fat burning results that don’t cost you too many hours in the gym…simple!

DID YOU KNOW?

The average holiday goer gains between 2 to 8 pounds of weight (and my timeframe for shedding it does take into consideration training 2 to 3 times per week by the way!)

6 to 8 weeks later you should have slipped into your old size easily. Congratulate yourself as you just beat the holiday bulge and minimized the blues in the process!

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Trainer The MYZONE® system can dramatically increase the effectiveness of your workout.

HOW HO OW DO O I MAXIMIZE M MA MAX AX XI IMI MIZE ZE CARDIOVASCULAR C CA ARDI RDIO RD IOV VA ASC SCUL ULA AR R TRAINING TR T RAI AIN NI ING ING NG F FOR FO OR FAT F FA AT LOSS? LO L OSS SS?

WORK YOUR MOST IMPORTANT MUSCLE WITH MYZONE One of the key benefits of cardiovascular training is, quite simply, that it will improve the condition of your heart. As your heart is a muscle, it must be worked like any other muscle in order for it to become strong and for it to stay efficient. If we neglect training the heart then it will weaken over time, which can potentially lead to a number of negative health effects such as coronary heart disease or atherosclerosis.

Alongside maintaining heart health, cardiovascular training has a significant effect on the body’s metabolism. Generally speaking, the higher the intensity of the cardio workout, the more noticeable difference you will see on your metabolic rate and post exercise oxygen consumption

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(EPOC), which is key for anybody that is serious about losing body fat. Not just any old aerobic workout will do the trick however – moderate to high intensity interval training (on/off or work/active rest protocols) is the most effective method at reducing body fat versus aerobic steady state training.

HOW DO I MAXIMIZE CARDIOVASCULAR TRAINING FOR FAT LOSS? The use of a training aid such as the MYZONE® system makes sure that you are maximising every workout and are in the correct training zone. The reason is that when following an interval routine for fat loss, it is essential to be in the right heart rate training zone to produce your desired effect. The MYZONE® screen visually indicates when you are in or out of your desired heart rate range with a colour-coded system which is easy to use and requires minimal set up time. All you have to do is put on your belt and go.

The MYZONE® feedback via the screen (real time) and email (post workout) will tell you whether you are working out effectively through measuring your heart rate percentage, calorie burn and My Zone Effort Points (MEPs).

Combining this with having a certified personal trainer or MYZONE® coach will also guide you in terms of exercise selection and technique to maximise your workout output.

Ask a member of staff at your club for details on how to get your MYZONE® belt.

So go ahead and make a splash by adding swimming to your daily routine – you won’t regret it.

THE HEALTH BENEFITS OF SWIMMING Swimming offers something that no other aerobic exercise does – the ability to work your body without it having a harsh impact to your skeletal system. When the body is submerged in water, it becomes lighter as most of your body weight is supported by the water.

This means that the pool provides an ideal place to work stiff muscles and sore joints, especially if you’re overweight or suffer from arthritis.

By LISA HANCOX National Swimming and Training Manager, Fitness First Middle East

Swimming is a great way to increase muscular strength and muscle tone. Take the example of a runner. When a runner takes a few laps around the track, he is only moving his or her body through the air. A swimmer, on the other hand, is propelling through water, which is much denser than air. Every stroke is working against the resistance of the water and it’s well known that resistance exercises are one of the best ways to build muscle tone and strength.

HOW IT HELPS: What’s great about swimming is that it puts the body through a range of motions that help joints and ligaments maintain their flexibility. The arms and shoulders move, the hips are engaged as the legs kick at various angles in the water, and the head and torso rotate.

In addition to toning visible muscles, swimming also helps improve the most important muscle in our body – the heart. Swimming is now recognised as one of the biggest calorie burning exercises and is great for keeping weight under control.

The exact number of calories you burn, of course, depends on your own technique, physiology and the intensity with which you exercise. However on average, you will burn 100 calories for every ten minutes of freestyle swimming.

Furthermore, swimming can strengthen your lung capacity, which can improve asthma symptoms. Even those without asthma can benefit from swimming as it can increase lung volume and instill proper breathing technique and control.

When it comes to warding off diabetes, there are few prescriptions as powerful as aerobic exercise and as you probably already know by now, swimming is largely done at an aerobic pace.

For more information or to register for the Fitness First Swim Academy please call 800 FITNESS (3486377).

DID YOU KNOW?

Swimming is a ‘happy’ exercise due to the release of feel-good chemicals known as endorphins? In addition to inducing a natural high, swimming can also relax you the same way yoga relaxes the body. This is due largely to the constant stretching and relaxing of your muscles combined with the deep and controlled rhythmic breathing required in water. Swimming is also a meditative exercise as the sound of your own breathing and the splash of the water have been found to act as a mantra of sorts that can help you ‘drown out’ all other distractions.

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By HISEM HARGAS Corporate Wellmess Manager, Fitness First Middle East

WHY AM 9

Reasons why the scale upsets you everytime 01 AGE

As you grow older, there is a natural slowdown in metabolism due to loss of lean body mass. A reduced metabolism means your body is burning fewer calories than it used to. If you’re still eating the same number of calories as you did when you were younger, you’ll gain weight. It’s simple math: calories in vs. calories out.

02 SLEEP A number of studies have shown that inadequate sleep (less than 7.5 hours a night) messes with the hunger and fullness hormones. Less sleep makes you feel hungrier and slower to feel full, so you end up eating more than you normally would to satiate yourself.

03 STRESS If you’re under a lot of stress, your body pumps out excess amounts of cortisol, the stress hormone. Cortisol has been linked to increased fat storage, especially around your middle. Consider adding in some deep-breathing exercises or meditation to help lower you stress level. If you’re new to meditation, start off by taking two minutes a few times a day to shut your eyes and breathe slowly and deeply. You will be amazed at how much better you feel.

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Trainer

I GAINING WEIGHT? You eat the same as you always have. Your exercise programme hasn’t changed a bit. Yet your favourite jeans are getting tighter.

What could be causing this?

04

07

REPETITIVE EXERCISE

SMOKING

If you have been doing the same exercises day in and day out, your body has likely trained itself to perform them and actually burns fewer calories during that workout session. If you think of yourself as a cardio queen (or king), consider hitting the weights.

Weight training stimulates your lean muscle mass, increasing your metabolism. Also, high-intensity interval training can help your body burn more body fat as a fuel source throughout the day.

For those of you who have kicked the habit, congratulations! However, smoking’s appetite-suppressing powers are now gone.

Couple that with your taste buds no longer being dulled by the nicotine, everything tastes better, your hunger increases and you eat more calories than you used to, which leads to weight gain so keep it under control.

05 HYPOTHYROIDISM The thyroid, a butterfly-shaped gland in your neck, is responsible for regulating your metabolism. If the thyroid is not producing enough thyroid hormones, your metabolism slows down. Taking thyroidreplacement medication controls most cases of hypothyroidism, but some can be fixed with dietary changes. Food sensitivities can be linked to thyroid disorders.

06 ALCOHOL A drink here, a drink there and those calories really add up. Have you ever heard the term “beer belly”? They call it that for a reason. Also, drinking decreases your inhibitions, making it easier to nibble on the nachos and throw back some bar nuts.

08 PRESCRIPTION MEDICATIONS A number of prescription medications—for conditions like blood pressure, depression, bipolar disorder etc—have the unfortunate side effect of weight gain. Some do so by slowing your metabolism, while others increase your appetite. Always ask your doctor or pharmacist for prescription options that don’t have these side effects.

09 INFLAMMATION Inflammation is part of the body’s natural defense system. But chronic inflammation caused by poor food choices, allergies and sensitivities make you gain weight by excess swelling and fluid retention. Identifying your “trigger” foods and then following a structured eating plan tailor-made for your individual sensitivities is a proven way to help you shed those unwanted pounds.

Fat loss tip

APPETITE CONTROL

Water is an appetite suppressant. Drinking enough water ensures that you get hungry when you REALLY need something to eat.

KIDNEY FUNCTION

The liver is responsible for taking your stored fat and turning it into energy you can use, you will slow this process down by relying on your liver. You can therefore OPTIMISE fat loss by drinking adequate water and letting your liver get on with the job of turning that unwanted blubber into energy!

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LIFE IN

STYLE

Lotus EXIGE

CHAIN GANG

Football Fashion

Celebrity workout

Looking for that ‘wind in the hair’ experience? The Exige S Roadster is the car for you P 46

The lowdown on what’s hot in the world of two-wheeled self-propelled travel

Italian designer Replay create both an @OFlCIAL AND @SMART CASUAL LINE FOR Spain’s FC Barcelona P 50

3YLVESTER 3TALLONE HAS WHIPPED HIMSELF back into shape for his role in the recently released The Expendables 3 P 54

P 49

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EXIGE S ROADSTER

THE LOTUS

Starting range price:

AED 292,500

The Exige S and Roadster will be unveiled to UAE customers for the first time in September.

For more information contact: Lotus Cars Middle East Showroom: Festival City, Dubai.

UAE Toll free: 800 5823 W: http://www.lotuscars.ae/

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If you’re looking for that ‘wind in the hair’ experience, then the Exige S Roadster is the car for you. None of the exhilarating performance of the Exige S coupé is compromised, yet the driver is only ‘two clicks and a roll’ away from cruising in open-top style thanks to the lightweight, factory-fitted soft top.

The Exige S Roadster is the perfect car for a ‘joy’ ride; after all,

there’s no better way to enjoy the panoramic views of the world’s most beautiful roads than when they are enhanced by the purposeful roar of a V6 soundtrack!

Having shed its front splitter and rear wing as well as its roof to optimise aerodynamic performance, the Exige S Roadster has a refined appearance and interior options to match its sophisticated profile.

Creating an extra facet to

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the Exige range, the Roadster has a revised suspension more compliant for road driving. It’s quilted leather seats and door trims give it a touch of class and elegance to the otherwise minimalist cabin.

Aesthetics and trim aside, don’t be lulled into thinking the Exige S Roadster is in any way a pushover.

The Roadster has the same mechanical performance as the coupé and delivers the same 0-60 mph in 3.8 seconds, the same handling characteristics and the same 345 hp – heck, it even has the same price tag!

Exige S Roadster Technical specs Acceleration (0-60) Emissions CO2 Fuel capacity Max power Total weight

3.8 s 236g/km 40 litres 345 hp at 7000 rpm 1166 kg

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LIGHTWEIGHT, CUSHIONED, RESPONSIVE, BREATHABLE AND COMFORTABLE: EVERYTHING YOU NEED IN A RUNNING SHOE Summer may have come to an end, but there are plenty of reasons for cheer.

Cooler temperatures will soon be upon us and the running season is well and truly kicking into gear this month. So whether you’re a novice setting out on your first running regime or a regular gearing up for a season of 5K, 10K and marathon runs, get kitted out with a pair of Reebok’s fabulous ZSeries running shoes. With multiple designs, colours and collections to choose from – for both men and women – there’s no excuses for not hitting the ground running this season.

REEBOK ZQUICK 2.0 Already available in stores, these running shoes are packed with innovative features. Crafted from gas fuelled carbonated foam, which provides a lightweight, cushioned and responsive run, the shoes also boast underfoot grooves that allow the midsole to flex and expand as your foot does, also enabling greater edge and ground contact for a smoother run. The Nanoweb upper offers locked in support, whilst NanoBreeze technology enhances ventilation and cooling.

Price: AED465 SFME 4848SFME

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A smart mix of weight, comfort and aďŹ&#x20AC;ordability are built into each frame, oďŹ&#x20AC;ering the recreational oďŹ&#x20AC;-roader the opportunity to own a sporty XC trail bike. t "-699 CVUUFE BMVNJOVN tubeset t 4UBCMF ZFU TOBQQZ 27.5-optimized geometry for outstanding XC riding characteristics t *OUFHSBUFE SFBS EJTD UBC t %FTJHOFE GPS NN

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5IF MJHIUXFJHIU "-699 4- BMVNJOVN frame gives Avail a quick, agile feel on the road. Built speciďŹ cally for women riders, it features relaxed geometry for comfort and eďŹ&#x192;ciency on long rides and increased conďŹ dence on descents. The all-new D-Fuse seatpost adds road-smoothing compliance. And the OverDrive headtube boosts front-end stiďŹ&#x20AC;ness and steering precision.

Each frameset features: t % 'VTF TFBUQPTU SFEVDFT SPBE vibration and fatigue t 0WFS%SJWF IFBEUVCF GPS GSPOU end stiďŹ&#x20AC;ness and steering precision t 1PXFS$PSF CPUUPN CSBDLFU GPS maximum pedaling eďŹ&#x192;ciency AED4999

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FASHION

BARCA WEARS REPLAY

Not content with having a team worth millions of dollars on the pitch FC Barcelona now want to look a million dollars off it as well. The Spanish giants have signed a deal with Fashion Box, and its Replay brand, for the Italian designer to create both an Ĺ?RIĹľFLDOĹ&#x2018; DQG Ĺ?VPDUW FDVXDOĹ&#x2018; OLQH IRU WKH ĹľUVW WHDP The range will see Replay invent A NEW WAY OF USING DENIM WITHIN THE REALM OF lNE TAILORING WITH THE creation of exclusive superlight suits.

FC Barcelonaâ&#x20AC;&#x2122;s General Director, Antoni Rossich said: â&#x20AC;&#x153;Fashion Box is A LEADING COMPANY IN ITS SECTOR AND Replay is a well-known prestigious BRAND WHICH LIKE OUR TEAMS BOASTS its own unique personality. Its PRODUCTS ARE FRESH DYNAMIC AND young and have a style which we FEEL CLEARLY IDENTIlED WITH 7E ALSO SHARE A CLEAR COMMITMENT TO THE GLOBAL MARKET n IN OUR CASE WITH OUR fans and in theirs with their clients throughout the worldâ&#x20AC;?.

The collection for FW15 will be released in October.

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RADISSONBLURESIDENCE THE ULTIMATE IN LUXURY AND FLEXIBILITY

www.radissonblu.com/hotel-dubaimarina

THE Marina area of Dubai has grown into one of the most popular places for tourists visiting the emirate to stay. Itâ&#x20AC;&#x2122;s also an increasingly popular spot for business travellers coming on either short or long term trips and the range of accommodation options is mindboggling.

But whether youâ&#x20AC;&#x2122;re visiting the region for a golďŹ ng holiday, a lengthy business trip or a family vacation, the Radisson Blu Residence Marina oďŹ&#x20AC;ers an unrivalled combination of ďŹ&#x201A;exibility and luxury.

Located right in the heart of the Marina, with its huge array of restaurants, Malls, cafes and bars â&#x20AC;&#x201C; and just a 5-minute walk from the beach â&#x20AC;&#x201C; this excellent hotel oďŹ&#x20AC;ers 152 spacious studios, one bedroom, and two bedroom apartments, fully furnished and equipped with the beautiful Italian dĂŠcor of Matte Nunzati.

The residence is uniquely designed with a minimalist style and will appeal to those with an eye for chic elegance. The apartments oďŹ&#x20AC;er a fully equipped kitchen, balcony, complimentary high-speed Internet access and covered parking. All rooms are equipped with a mini bar, voice mail, direct dial telephone and individual safe. All these coupled with UIF 3BEJTTPO #-6 TFSWJDFT DPODFQU JODMVEJOH

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Thereâ&#x20AC;&#x2122;s also an exquisite outdoor swimming pool with a relaxing pool bar and a shaded kidâ&#x20AC;&#x2122;s play area as well as a fully equipped Marsa Wellness Centre with sauna and gym facilities.

In addition to having the ďŹ&#x201A;exibility of making home cooked meals in your own apartment, the dining options at Radisson Blu Residence, Dubai Marina include Wok HeiAsian restaurant, Mamma Mia â&#x20AC;&#x201C; Italian and The .BSTB 1PPM 5FSSBDF TFSWJOH TOBDLT The hotel is perfectly located for a golďŹ ng trip to Dubai with the famous Emirates Golf Club, and the pristine Montgomerie Dubai, just a pitching wedge away while the excellent 9-hole Jebel Ali Golf Resort and Spa can be reached with a short drive down the Sheikh Zayed Highway. There is also a huge variety of water sports available on the beach â&#x20AC;&#x201C; you can even try your hand at Sky Diving â&#x20AC;&#x201C; while such highlights as indoor ski slope, Ski Dubai, can be found just a 10 minute drive away at the Mall of the Emirates.

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SYLVESTER STALLONE THEEXPENDABLES3

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Now in his sixties, Sylvester Stallone had to go above and beyond to whip himself back into shape for his role as the muscular Barney Ross in the recently released The Expendables 3.

The Rocky star took up a specialised workout routine to ensure he was in top shape for Barney to battle to take down Conrad Stonebanks, the co-founder of the ruthless mercenary team.

CELEBRITY WORKOUT

STALLONE CLAIMS IT WAS A CASE OF TRAINING SMARTER, NOT HARDER, WHICH GOT HIM BACK TO TIP-TOP SHAPE FOR HIS LATEST BLOCKBUSTER. HEREâ&#x20AC;&#x2122;S WHAT THE SYLVESTER STALLONE EXPENDABLES WORKOUT LOOKS LIKE: 3 WORKOUT SESSIONS PER WEEK. 90 MINUTES EACH So Stallone didnâ&#x20AC;&#x2122;t even work-out every day. It was just a matter of three well-spent sessions a week. He broke his three 90-minute workouts in the following way: Arms Workout - 45 mins Abs/Core - 25-30 mins

Shoulders - 25 mins 500 Shoulder Twists

HEREâ&#x20AC;&#x2122;S A CLOSER LOOK AT HIS ABS AND BICEPS WORKOUT.

Stalloneâ&#x20AC;&#x2122;s Biceps Expendables Workout

Exercise

Sets

Reps

Double Crutches Bicycle Crutches Bench Side Crutches Lateral Extensions

3 3 3 3

50 50 50 ï&#x161;®PER SIDEï&#x161;¯ 50

Stalloneâ&#x20AC;&#x2122;s Triceps Expendables Workout

Exercise

Sets

Reps

6OEFSIBOE 1VMMEPXOT

Barbell Curls

4-5

6-8

DB Hammer Curls

4-5

10-12 ï&#x161;®PER SIDEï&#x161;¯

High Cable Curls 1SFBDIFS $VSMT Reverse Curls

4-5

10-12

4-5

10-12

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NEWS

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FREESTYLE GROUP TRAINING itness Firstâ&#x20AC;&#x2122;s all-new Freestyle Group Training classes bring Fitness Firstâ&#x20AC;&#x2122;s philosophy of Dynamic Movement Training (DMT) to life with workouts that will create an interactive and energetic experience for groups of ďŹ tness enthusiasts. â&#x20AC;&#x153;Dynamic Movement Training is based on the philosophy that your body is designed to move with purpose,â&#x20AC;? says 8BZOF 4JNFPO 'JUOFTT .BOBHFS BU 'JUOFTT 'JSTU 1MBUJOVN BU %*'$ â&#x20AC;&#x153;Movement is essential to having a healthy body and mind and DMT utilises your bodyâ&#x20AC;&#x2122;s natural movement patterns to improve functional strength and increase aerobic an anaerobic capability.â&#x20AC;?

The three global programme streams include H.I.I.T (high intensity interval training), power and strength with each stream oďŹ&#x20AC;ering a uniform structure that ensures a high-quality experience for members every time they attend.

Dynamic Movement Training, a core philosophy at Fitness First, resolves around the fact that the body is designed to move with purpose.

DMT strives to utilise the bodyâ&#x20AC;&#x2122;s natural movement patterns with three-dimensional multi-plane exercises like squats, lunges, bends, pushes, pulls and twist movements. DMT involves the entire body working together as a unit to challenge the cardiovascular, muscular and neural systems. Movements can be purely bodyweight, or can be loaded for even greater beneďŹ t.

Freestyle training is the perfect blend of aerobic and anaerobic exercise and is designed around the bodyâ&#x20AC;&#x2122;s natural movement. It is proven to be at least 50% more eďŹ&#x20AC;ective than ďŹ xed machine training for strength, speed, endurance and ďŹ&#x201A;exibility.

The classes are supported by extensive training and delivered by Fitness Firstâ&#x20AC;&#x2122;s certiďŹ ed coaches.

Gareth Hall, Senior Group Exercise Manager at Fitness First DIFC, says that what makes Freestyle Group Training a great way to get into shape is how interactive the sessions are. â&#x20AC;&#x153;A Freestyle Group Training class is designed in a way that it creates opportunities for social engagement between member to member and member to coach,â&#x20AC;? he says. â&#x20AC;&#x153;This has the beneďŹ t of members being able to connect, motivate FREESTYLE GROUP TRAINING IS and encourage each other while at the same time creating a ďŹ tness COMING TO A CLUB NEAR YOU SOON! experience that is enjoyable. You train with like-minded people who will push you to reach your personal best while have fun.â&#x20AC;?

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FITNESS FIRST

NEWS

PUSH FORWARD WITH PRIMAL

by Wayne Simeon - Fitness Manager, Fitness First DIFC

â&#x20AC;&#x153;Primal is a high intensity primal movement pattern class based on strength, conditioning, mobility and endurance body weight exercises.

Blending old school methods, sports science, proven training philosophies with a new innovative approach, all Primal classes will not only target major and minor muscle groups, but will also engage your aerobic and anaerobic energy systems and your mental fortitude.

Simply put, Primal is one of the most comprehensive, eďŹ&#x20AC;ective and intense experiences youâ&#x20AC;&#x2122;ll ever have.â&#x20AC;?

P

rimal was conceived through a lack of enjoyment, variety and challenge in my personal ďŹ tness routines. I felt there was something missing in my own programme, something to satisfy my personal hunger for a diďŹ&#x20AC;erence, my personal hunger for an edge.

I stumbled across a training method and philosophy that was purely based around an extreme form of body weight training that was designed to not only challenge you physically but mentally as well.

I learnt and rehearsed these â&#x20AC;&#x153;drillsâ&#x20AC;? so that all my friends and clients could enjoy them. Slowly, I developed this into a class structure. Coming from a military background, old school instructing forms the base of our class structure. Our motto is â&#x20AC;&#x153;One foot in front of the other,â&#x20AC;? which basically means it doesnâ&#x20AC;&#x2122;t matter if you can keep up with the rest of the class or not â&#x20AC;&#x201C; just donâ&#x20AC;&#x2122;t stop!

1SJNBM JT OPU BCPVU CFJOH TZODISPOJ[FE JO UJNF PS USBJOJOH UP UIF music. Itâ&#x20AC;&#x2122;s an individual challenge to push yourself to one rep after the

PUIFS &WFSZCPEZ GFFMT DIBMMFOHFE JO 1SJNBM FWFSZCPEZ IVSUT FWFSZCPEZ will experience struggle â&#x20AC;&#x201C; but thatâ&#x20AC;&#x2122;s what brings the team together.

5IFSF BSF TPVOE USBJOJOH GVOEBNFOUBMT CFIJOE 1SJNBM * WF CBTFE these not only on functional training principles which include full body integrated movements, but also movement with purpose like gravity to ground, loading to unload and multi-directional movement.

This philosophy of training is designed to improve and strengthen all the systems in our body, not just our muscular and connective tissue.

There is an innovative approach where primal really sets the benchmark as a form of training â&#x20AC;&#x201C; our movements originate from primal movement patterns, hence the name. All drills incorporate squat, lunge, bend, push, pull, gait and core movement drills as well as exercises that replicate some animal movements like Bear Crawls, Donkey Kicks, Frogs just to name a few.

1SJNBM OFFET UP CF FYQFSJFODFE UP GFFM UIF CFOFmUT PG JUT USBJOJOH method, philosophy and culture. If you are after an edge in your training, a point of diďŹ&#x20AC;erence or just something hard and diďŹ&#x20AC;erent, come and join me â&#x20AC;&#x201C; I can say it is for anyone but deďŹ nitely not everyone.

EVERYBODY HAS AN INNER BEAST PRIMAL WILL BRING IT OUT! Primal is available exclusively at Fitness First DIFC. To check class WLPLQJ¡V SOHDVH YLVLW ÂśZZZ Ă&#x20AC;WQHVVĂ&#x20AC;UVW PH FRP

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38

FITNESS FIRST

TEAM

RESULTS DURING 2013/2014 SEASON Dubai Desert Triathlon 29/04/2014

BIKE 25 km 00:40:04 â&#x20AC;&#x201C; 1st Female Cyclist

Ironman South Africa 06/04/2014 Photo by: Georgio C

LISA HANCOX NATIONAL SWIMMING AND PROGRAMME MANAGER, FITNESS FIRST MIDDLE EAST

Lisa manages the Fitness First Swim Academy and is the latest Fitness First Brand Ambassador â&#x20AC;&#x201C; here she reveals her passion for triathlons.

SFME: What is your background in sports and ďŹ tness?

LH: Iâ&#x20AC;&#x2122;ve always been involved in sports ever since I was a young child.

In particular I enjoyed swimming, gymnastics and trampolining.

My middle to long distance running was always assisted (although as a triathlete, it is still my least favourite of the three disciplines) by the ďŹ tness from swimming as I trained in the pool daily through my teenage years. I went on to study Sports Studies with Business at university and covered health and ďŹ tness as well as sport psychology.

SFME: How long have you been competing in triathlons?

LH: 2013-2014 was my ďŹ rst real competitive season although I was also training and racing in 2010-2011 for nine months. This year is great because I seem to have found a perfect balance between work and play!

SFME: How do you train for your competitions?

LH: I have a coach who gives me a daily programme. It is emailed to me a week in advance so I can manage my time and plan for the week ahead. I try to schedule as much training with other triathletes who are stronger than me as I have a competitive nature and chase to keep up with them. This in turn pushes me harder to increase my ďŹ tness and strength further.

SFME: How can Fitness First members get involved in training for triathlons or similar competitions?

LH: (FU B CBTF mUOFTT GSPN UIF HZN PS B 15 BOE FOUFS B 4VQFS 4QSJOU (375m swim, 10 km bike & 2.5 km run), trust me when I say itâ&#x20AC;&#x2122;s addictive!

SFME: Whatâ&#x20AC;&#x2122;s your number one motivational quote?

LH: The one that springs to mind which I ďŹ nd is so true is from our friend Roy Nasr: â&#x20AC;&#x153;Your attitude determines your altitudeâ&#x20AC;?!

48*. LN #*,& LN 36/ LN 12:18:59 â&#x20AC;&#x201C;7th Age Group

Abu Dhabi International Triathlon â&#x20AC;&#x201C; 15/03/2014 48*. LN #*,& LN 36/ LN 04:17:51 â&#x20AC;&#x201C; 5th Short Course Age Group

Tri Yas (Olympic Distance) 28/02/2014

48*. LN #*,& LN 36/ LN 02:19:37 â&#x20AC;&#x201C; 1st Female Athlete

Sprint Triathlon at Jebel Ali Golf Resort & Spa 01/02/2014 48*. LN #*,& LN 36/ LN 01:13:05 - 1st Female Athlete

Standard Chartered 10 km run 00:45:00 â&#x20AC;&#x201C; 4th in age group

Double Super Sprint Triathlon at Jebel Ali Golf Resort & Spa 14/12/2013

48*. LN #*,& LN 36/ LN 48*. LN #*,& LN 36/ LN 01:17:11 â&#x20AC;&#x201C; 3rd Female Athlete

Spinneys 92 Cycle Challenge 13/12/2013

BIKE 87.5 km 01:54:50 â&#x20AC;&#x201C; Female Athlete 2nd

Roy Nasr Memorial Sprint Triathlon at Jebel Ali Golf Resort & Spa 12/10/2013 48*. LN #*,& LN 36/ LN 01:17:20 - - 1st Female Athlete

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For your daily intimate care Maintains pH balance With milk extracts Recommended by gynecologists Worldwide

SFME-Pregnancy Journal

POST BABY BOD!

I

t has been a while since my last article. My baby is now six months old and life is certainly very diďŹ&#x20AC;erent since I gave birth to a baby boy weighing a healthy 3.5 kg on the 15th of February 2014.

I was lucky to have a ďŹ ve hour active labour and once Ethan was ready to make an appearance in to the world, he was born within 30 minutes. One of the beneďŹ ts of exercising during pregnancy is that it results in having an easier, shorter labour.

BACK TO THE GYM I was desperate to get back to exercising after my pregnancy and as soon as I had recovered from my delivery (it took about two weeks) I started to go for walks with Ethan. After four weeks I was back in the gym and I took it very easy to start with, focusing on light weights, low impact cardio and BUUFOEJOH 1JMBUFT DMBTTFT UP SF TUSFOHUIFO NZ QFMWJD nPPS BOE DPSF NVTDMFT It is recommended to avoid all physical stress for two weeks after giving birth and only resume full daily activity after six weeks if you had a natural delivery and 12 weeks you delivered your child through a C-section.

Becoming a parent is the most amazing feeling, but there are many pressures on a new mother. After all, it takes time to adjust to the new lifestyle and to get to know this little person who has entered your life and is totally dependent on you.

The risks to be aware of are the potential injury from reduced joint stability and weak abdominals. The hormone relaxin, which is produced during pregnancy, will increase the elasticity of ligaments and lead to the instability of joints.

Recovery for abdominals varies depending on how weak or strong they were before pregnancy, but it could take six weeks or even longer.

Before commencing any abdominal work, it is advisable to test for the gap between the rectus abdominus, which your nurse would be able to explain to you in the hospital.

Breast feeding makes a huge diďŹ&#x20AC;erence to the rate at which you lose your baby weight. The diďŹ&#x20AC;erence for me was noticeable day to day.

Diet is hugely important after giving birth, especially if you are breastfeeding. I have always eaten around every three hours due to the amount of exercise I used to do, but I donâ&#x20AC;&#x2122;t think I have ever eaten or drunk as much as I did in the ďŹ rst few months after giving birth!

I strongly recommend exercising once you have recovered from giving birth. It is well worth ďŹ nding the time and taking yourself away from your new bundle of joy, even if itâ&#x20AC;&#x2122;s just for an hour at a time, to reap the beneďŹ ts and have some time for yourself. Ensure that you have clearance from your doctor before starting back on an exercise programme and if possible, work with a personal trainer who is qualiďŹ ed in pre/post natal exercise prescription.

Pelvic ďŹ&#x201A;oor work can be started immediately after giving birth, and is crucial in post natal recovery. I actually started the day after I gave birth and managed to gets reps in whenever I fed Ethan. Itâ&#x20AC;&#x2122;s a good idea to link it to a daily activity so that you donâ&#x20AC;&#x2122;t forget!

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FITNESS FIRST BRAND AMBASSADOR

64

SFME

LISA STEPS IT UP AT FITNESS FIRST

SFME: :KDW EULQJV \RX WR 'XEDL DQG KRZ GR \RX OLNH WKH FLW\" Lisa Scott-Lee: I ďŹ rst came to Dubai back in 1999 for a holiday with my husband and fell in love with it so we bought a place on The 1BMN JO BOE IBWF CFFO DPNJOH IFSF ever since. We have been living here since 2011 and along with my husband Johnny, we IBWF SFDFOUMZ MBVODIFE UIF %VCBJ 1FSGPSNJOH "SUT "DBEFNZ CVU * USBWFM CBDL UP UIF 6, when Steps are touring. Iâ&#x20AC;&#x2122;m so impressed by how the city has grown over this time and we enjoy the family-friendly lifestyle it oďŹ&#x20AC;ers.

SFME: 7HOO XV D ELW PRUH DERXW WKH 'XEDL 3HUIRUPLQJ $UWV $FDGHP\ DQG ZK\ \RX ZDQWHG WR VHW LW XS" LSL: Johnny and I were lucky enough to train BU UIF QSFTUJHJPVT 1FSGPSNJOH "SUT "DBEFNZ in London, which gave us the foundation we needed to pursue successful careers in the world of music and musical theatre and so we wanted to give aspiring young performers access to the same level of training here in Dubai. We have designed our three hour workshops so that our students can study singing, dancing and acting, all in one master class, taught by industry professionals.

SFME: 7DON XV WKURXJK \RXU DYHUDJH ZRUNRXW URXWLQH" LSL: Since joining Fitness First and discovering the variety of classes they oďŹ&#x20AC;er, I enjoy daily

FITNESS FIRST MEMBERS FOCUS

Lisa Scott-Lee is part of the award-winning pop group Steps. Scott-Lee released her debut solo album Never or Now in 2007 through Concept Records. Sheâ&#x20AC;&#x2122;s now a member at Fitness First and a resident in Dubai where she runs the Dubai Performing Arts Academy at Fitness First Community Clubs.

SFME caught up with Scott-Lee to discuss her life in Dubai and how she stays in shape.

DMBTTFT TVDI BT ZPHB CPEZ QVNQ BOE 5 6 ' ' I alternate this with time in the gym and swimming.

As a dancer, I have always enjoyed exercise and it has been a big part of my life. I think itâ&#x20AC;&#x2122;s so important for the body and the mind and I always feel good after working out.

I have only recently discovered yoga thanks to Fitness First and I absolutely love it! It balances my body and mind and is great for ďŹ&#x201A;exibility and core strength.

SFME: :KHQ 6WHSV ZHUH IXOO RQ LQ WKH V GLG \RX VSHQG D ORW RI time in the gym or was all the GDQFLQJ HQRXJK RI D ZRUNRXW WR NHHS \RX ĹľW" LSL: Yes when Steps

were touring full time, our shows were so energetic and heavily dance based so it wasnâ&#x20AC;&#x2122;t always necessary to go to the gym â&#x20AC;&#x201C; plus I was a lot younger then!

SFME: +RZ LPSRUWDQW LV QXWULWLRQ WR \RX Ĺ&#x17D; GR \RX IROORZ DQ\ SDUWLFXODU GLHW" LSL: I tend to follow a healthy eating lifestyle rather than diet which I think is more eďŹ&#x20AC;ective over the long term â&#x20AC;&#x201C; I can eat everything in moderation. As my children are young, I like to prepare them healthy meals which in turn is good for the whole family.

SFME: :KDW GR \RX OLNH WR HDW RQ D Ĺ?FKHDW GD\Ĺ&#x2018;" LSL: If Iâ&#x20AC;&#x2122;ve been healthy during the week, Iâ&#x20AC;&#x2122;m happy to have a treat on the weekend such as a Chinese takeaway with my husband. Lifeâ&#x20AC;&#x2122;s for living!

SFME: What is happening with the band right QRZ Ĺ&#x17D; DQ\ SODQV WR GR PRUH WRXUV RU DOEXPV" LSL: Right now Steps are taking some time out from touring as we all have young children but we are in constant touch and planning our next tour.

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MY STORY

What you post on

JESSICA OLIE

INSTAGRAM

Member at XFit, Fitness First Dubai Knowledge Village

@fitnessfirstme

xmahfouz #me #motivation #muscles #fitnessfirst #workout #crossfit #fitnessfirstksa #crossfitksa #killcliff

walidyari #9dubai #yoga #myramadan #myduabi #calisthenic

#quit #motivated #fitnessfirstme #no #patient #never #excuses

jennvlsqz @he

alth y journey towards a healthier lifestyle only really yxje ssx started late last year. A lot of people wait around for someone to tell them what they need to do – I was one of those people for a long time.

I slowly began to realise the importance of motivating myself, training myself or at least having the tools to do these things. It was a whole new world and I wanted to learn everything overnight.

In February 2014 I began to incorporate self-taught yoga into my training schedule as a way of destressing. It soon became a huge part of my life, leading me to obtain my yoga teachers qualification.

To keep myself accountable I created an Instagram account @healthyxjessx where I began to document my ‘fitness journey’, hoping to be inspired by others to continue.

I never thought that I would be able to inspire over 28,000 people to live a healthier lifestyle, but it’s something that definitely pushes me to be the best I can be.

For me, the most important thing is to show people that if I can do what I put my mind to, so can they. It’s not about being better than your friends or your family; it’s about being better than the person you were yesterday.

I used to have this idea that lifting weights would make me look bulky. However I quickly learnt that lifting weights is probably one of the best things you can do for shaping your body. A lot of people think that lifting and yoga don’t mix. The thing that I have learnt through my yoga teacher training and during XFit classes is how much these two different ways of training compliment one another. Introducing yoga mobility for XFit is something that I believe will hugely benefit these individuals. Not only in terms of overall physical health and strength, which increases body awareness and flexibility, but yoga also allows the mind to rejuvenate through various poses.

There is so much more to yoga than meets the eye and I hope that people will realise that the benefits of including yoga into one’s daily routine go beyond de-stressing because flexibility and strength are the keys to youth. Through my Instagram account and blog (www.healthyxjessx.com) I now give advice, tips and video tutorials on the tools you need to start your fitness journey.

M

#dubai #family # workhard #fitnessfirstme #cousins #babeonbabe

mohamad_baajour #legs #tips #fitnessfirstme

Your

TWEETS

twitter.com/fitnessfirstme

Talk to us on

FACEBOOK

facebook.com/fitnessfirstme

Don’t wait for a new year or week, all you need is a new sunrise and the chance to get it right. youtube.com/fitnessfirstme1

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FITNESS FIRST MEMBERS FOCUS

farisqutob

‫ يڜڥًٕ‪ ѱ‬يק‪٤ ِ٬٫‬ڹښ ڠګ‪Ґ‬‬

‫‪٢٠١٤/٢٠١٣‬‬ ‫ﺗﺮاﻳﺜﻠﻮن دﺑﻲ اﻟﺼﺤﺮاوي ﻓﻲ‬ ‫‪٢٠١٤/٠٤/٢٩‬‬ ‫سباق دراجات لمسافة ‪ ٢٥‬كم‬ ‫‪ – ٠٠:٤٠:٠٤‬المتسابقة '‬ ‫ا(و` ) * ركوب الدراجات‬ ‫ﻣﺴﺎﺑﻘﺔ آﻳﺮون ﻣﺎن ﺑﺠﻨﻮب أﻓﺮﻳﻘﻴﺎ ﻓﻲ‬ ‫‪٢٠١٤/٠٤/٠٦‬‬ ‫سباحة لمسافة ‪ ٣٫٨‬كم‪ ،‬وسباق دراجات لمسافة ‪ ١٨٠‬كم‪ ،‬وجري‬ ‫لمسافة ‪ ٤٢‬كم‬ ‫‪ – ١٢:١٨:٥٩‬السابعة ع الفئة العمري‬

‫‪Photo by: Georgio C‬‬

‫ ‪ ÇeO‬‬ ‫ ‪f uJ U‬‬ ‫‪ qL r U W U d WO{U Ñ‬‬ ‫ ‪X dO fM O‬‬

‫ما هي خلفيتك مجال ‬ ‫ا لعاب الرياضية واللياقة البدنية؟‬ ‫ِ ‬ ‫كنت دائما أشارك )* '‬ ‫صغ ة‪ .‬لقد كنت أستمتع ع ‬ ‫طفلة‬ ‫كنت‬ ‫أن‬ ‫منذ‬ ‫الرياضية‬ ‫لعاب‬ ‫ا(‬ ‫ ‬ ‫ً‬ ‫ ‬ ‫وجه الخصوص بالسباحة والجمباز وألعاب ‪8‬ال )‬ ‫امبول‪ .5‬كما كنت أتدرب ) * حمام‬ ‫)‬ ‫‪8‬‬ ‫‪8‬‬ ‫تدعم‪ * ) E‬نيل‬ ‫دائما ما‬ ‫لياق‪ E‬البدنية منها ً‬ ‫السباحة ً‬ ‫ ‬ ‫اهق‪ ،E‬وكانت ‬ ‫يوميا خ‪M‬ل سنوات مر ‬ ‫)‬ ‫)‬ ‫أن‪ E‬رياضية تشارك * مسابقات ث‪M‬ثية‪( ،‬‬ ‫من‬ ‫)بالرغم‬ ‫طويلة‬ ‫لمسافات‬ ‫الجري‬ ‫ميدالية‬ ‫ ‬ ‫لدي(‪ .‬لقد واصلت التعليم ) *‬ ‫يزال الجري هو أقل التخصصات الث‪M‬ثة تفضي‪ّ ً M‬‬ ‫الدراسات الرياضية مع العمل ) * الجامعة ودرست الصحة واللياقة البدنية وكذلك علم‬ ‫النفس )‬ ‫الريا^‪.‬‬ ‫ ‬ ‫منذ ‪2‬‬ ‫ ‬ ‫تشارك‪ +‬المنافسات الرياضية الث‪$‬ثية؟‬ ‫وأنت‬ ‫م‪ِ 3‬‬ ‫)‬ ‫أن‪ E‬كنت أتدرب‬ ‫كان عاما ‪ ٢٠١٤-٢٠١٣‬هو أول موسم‬ ‫تناف‪ b‬حقيقي ّ` بالرغم من ‬ ‫ ‬ ‫وأتسابق ً )‬ ‫ائعا حيث بدى `‬ ‫عاما ر ً‬ ‫أيضا * عامي ‪ ٢٠١١-٢٠١٠‬لمدة تسعة أشهر‪ .‬لقد كان هذا ً‬ ‫)‬ ‫)‬ ‫مثاليا ب‪ 5‬العمل واللعب!‬ ‫ أ‪ n‬قد حققت توازنًا ً‬ ‫ ‬ ‫كيف‬ ‫تتدرب‪ +‬للمنافسات؟‬ ‫)‬ ‫إ` ‪o‬ع ‪o‬ال يد‬ ‫يوميا‪ .‬يرسل المدرب هذا ‪o‬ال ‬ ‫ ‬ ‫أستع‪ 5‬بمدرب يقدم ` بر ً‬ ‫نامجا ً‬ ‫نامج ّ‬ ‫'‬ ‫‪) 8‬‬ ‫و‪ n‬قبل البدء بأسبوع '(تمكن من تنظيم ‪8‬‬ ‫مقدما‪ .‬كما‬ ‫وق‪ E‬وتخطيط ا(سبوع ً‬ ‫‪z‬ا(لك ‬ ‫ ‬ ‫الكث من التدريبات مع )‬ ‫' { )‬ ‫نظرا‬ ‫أحاول تنظيم ‬ ‫م‪ E‬قو ًة ً‬ ‫ريا^ المسابقات الث‪M‬ثية ا(ك ‬ ‫ ‬ ‫'‬ ‫)‬ ‫يدفع‪ E‬هذا بدوره لمواصلة‬ ‫تهم‪.‬‬ ‫ر‬ ‫لمساي‬ ‫المتابعة‬ ‫ع ‬ ‫وقدرة‬ ‫تنافسية‬ ‫لدي طبيعة‬ ‫(ن ّ‬ ‫ ‬ ‫‪8‬‬ ‫‪8‬‬ ‫وقو‪.n‬‬ ‫لياق‪ E‬البدنية ‬ ‫تعزيز ‬ ‫كيف يشارك أعضاء فيتنس ف‪7‬ست التدريب للمنافسات الرياضية الث‪$‬ثية أو غ‪7‬ها؟‬ ‫يحصلون ع تدريبات لياقة بدنية أساسية من صالة '‬ ‫ا(لعاب الرياضية أو الع‪M‬ج‬ ‫‪8‬‬ ‫‪8‬‬ ‫م ا سباحة و‪ ١٠‬كيلوم ات ركوب‬ ‫الطبيعي‪ ،‬ويجرون سباقات ‬ ‫قص ة و يعة فائقة )‪ً ٣٧٥‬‬ ‫)‬ ‫‪8‬‬ ‫وصدقو‪ n‬إن قلت لكم أنهم يدمنون ذلك! أنصحكم بأن‬ ‫كيلوم جري(‪،‬‬ ‫دراجات و‪٢٫٥‬‬ ‫ ‬ ‫'‬ ‫'‬ ‫'‬ ‫تكونوا حذرين من متاجر بيع (نها من ا(ماكن الجيدة ‪8‬‬ ‫ال‪ E‬تستهوينا ‪(z‬نفاق ا(موال‪.‬‬ ‫ ‬ ‫التحف‪7‬ية ‬ ‫ ‬ ‫ما هي المقولة‬ ‫ا و@ بالنسبة لك؟‬ ‫‪8‬‬ ‫تماما هي من صديقي روي ن ‪ ،‬وتقول‪" :‬إن‬ ‫ببا` وأجدها صادقة ً‬ ‫ال‪ E‬خطرتك ‬ ‫المقولة ‬ ‫سلوكك يحدد مدى ارتفاعك"!‬

‫ﺗﺮاﻳﺜﻠﻮن أﺑﻮﻇﺒﻲ اﻟﺪوﻟﻲ – ‪٢٠١٤/٠٣/١٥‬‬ ‫سباحة لمسافة ‪ ١٫٥‬كم‪ ،‬وسباق دراجات لمسافة ‪ ١٠٠‬كم‪ ،‬وجري‬ ‫لمسافة ‪ ١٠‬كم‬ ‫القص ‬ ‫‪ – ٠٤:١٧:٥١‬الخامسة ع الفئة العمرية للمضمار‬ ‫ ‬ ‫ﺗﺮاﻳﺜﻠﻮن ﻳﺎس )ﻣﺴﺎﻓﺔ أوﻟﻤﺒﻴﺔ( ‪٢٠١٤/٠٢/٢٨‬‬ ‫سباحة لمسافة ‪ ١٫٥‬كم‪ ،‬وسباق دراجات لمسافة ‪ ٤٠‬كم‪ ،‬وجري‬ ‫لمسافة ‪ ١٠‬كم‬ ‫‪ – ٠٢:١٩:٣٧‬الرياضية '‬ ‫ا(و`‬ ‫ﺗﺮاﻳﺜﻠﻮن اﻟﺴﺒﺎﻗﺎت اﻟﻘﺼﻴﺮة واﻟﺴﺮﻳﻌﺔ‬ ‫ﺑﻤﻨﺘﺠﻊ ﺟﺒﻞ ﻋﻠﻲ ﻟﻠﺠﻮﻟﻒ وﺳﺒﺎ ﻓﻲ‬ ‫‪٢٠١٤/٠٢/٠١‬‬ ‫سباحة لمسافة ‪ ٠٫٧٥‬كم‪ ،‬وسباق دراجات لمسافة ‪ ٢٠‬كم‪ ،‬وجري‬ ‫لمسافة ‪ ٥‬كم‬ ‫‪ - ٠١:١٣:٠٥‬الرياضية '‬ ‫ا(و`‬ ‫ﺳﺒﺎق ﺳﺘﺎﻧﺪرد ﺗﺸﺎرﺗﺮد ﻟﻤﺴﺎﻓﺔ ‪ ١٠‬ﻛﻢ‬ ‫‪ – ٠٠:٤٥:٠٠‬الرابعة ) * الفئة العمرية‬ ‫ﺗﺮاﻳﺜﻠﻮن اﻟﺴﺒﺎﻗﺎت اﻟﻘﺼﻴﺮة واﻟﺴﺮﻳﻌﺔ‬ ‫اﻟﻤﺰدوج اﻟﻔﺎﺋﻖ ﺑﻤﻨﺘﺠﻊ ﺟﺒﻞ ﻋﻠﻲ ﻟﻠﺠﻮﻟﻒ‬ ‫وﺳﺒﺎ ﻓﻲ ‪٢٠١٣/١٢/١٤‬‬ ‫سباحة لمسافة ‪ ٠٫٣٧٥‬كم‪ ،‬وسباق دراجات لمسافة ‪ ١٠‬كم‪ ،‬وجري‬ ‫لمسافة ‪ ٢٫٥‬كم‪ ،‬ثم تكرار السباحة لمسافة ‪ ٠٫٣٧٥‬كم‪ ،‬وسباق‬ ‫الدراجات لمسافة ‪ ١٠‬كم‪ ،‬والجري لمسافة ‪ ٢٫٥‬كم‬ ‫‪ – ٠١:١٧:١١‬الرياضية الثالثة‬ ‫ﺗﺤﺪي "ﺳﺒﻴﻨﺲ ‪ "٩٢‬ﻟﻠﺪراﺟﺎت اﻟﻬﻮاﺋﻴﺔ ﻓﻲ‬ ‫‪٢٠١٣/١٢/١٣‬‬ ‫سباق دراجات لمسافة ‪ ٨٧٫٥‬كم‬ ‫)‬ ‫الثا‪ n‬ع ‪z‬ا(ناث‬ ‫‪ – ٠١:٥٤:٥٠‬المركز ‬ ‫ﺗﺮاﻳﺜﻠﻮن ﻧﺼﺐ روي ﻧﺼﺮ اﻟﺘﺬﻛﺎري‬ ‫ﻟﻠﺴﺒﺎﻗﺎت اﻟﻘﺼﻴﺮة واﻟﺴﺮﻳﻌﺔ ﺑﻤﻨﺘﺠﻊ ﺟﺒﻞ‬ ‫ﻋﻠﻲ ﻟﻠﺠﻮﻟﻒ وﺳﺒﺎ ﻓﻲ ‪٢٠١٣/١٠/١٢‬‬ ‫سباحة لمسافة ‪ ٠٫٧٥‬كم‪ ،‬وسباق دراجات لمسافة ‪ ٢٠‬كم‪ ،‬وجري‬ ‫لمسافة ‪ ٥‬كم‬ ‫‪ - - ٠١:١٧:٢٠‬الرياضية '‬ ‫ا(و`‬

‫‪SFME‬‬

‫‪٦٨‬‬

‫ ﻣﺪﻳﺮ اﻟﻠﻴﺎﻗﺔ اﻟﺒﺪﻧﻴﺔ ﺑﻤﺮﻛﺰ ﻓﻴﺘﻨﺲ ﻓﺮﺳﺖ دي آي إف ﺳﻲ‬- ‫وﻳﻦ ﺳﺎﻳﻤﻮن‬ Primal ِ

Primal" ُ

Primal ً

Primal

Primal

Primal ً Primal

ً ً

ً

ً ً

ً

Primal ً

Primal

ً ّ

ً

Primal ً

Primal

SFME

٦٩

‫ﺣﺜﻢ ﺣﺠﺮس‬ ‫ﻣﺪﻳﺮ اﻟﺸﺮﻛﺔ اﻟﻌﺎﻓﻴﺔ‬ ‫ﻓﻴﺘﻨﺲ ﻓﺮﺳﺖ‬

‫ً‬

‫‪٧‬‬

‫‪٤‬‬ ‫ً‬

‫ً‬ ‫ً‬

‫ً‬ ‫ّ‬

‫‪٥‬‬

‫‪٨‬‬ ‫ً‬

‫‪٦‬‬

‫‪٩‬‬ ‫ً‬

‫ً‬

‫ُ‬

‫ُ‬

‫‪SFME‬‬ ‫‪SFME‬‬

‫‪٧٠‬‬ ‫‪42‬‬

‫اﻟﻤﺪرب‬

١ ً ً

.

٢ ٧٫٥

٣ ً

ً

SFME SFME

٧١ 43

‫اﻟﻤﺪرب‬

‫ ‪vK WzÑUD Ç ÊÇÏUàà e Ç dN‬‬ ‫‪UN P è Ê DF Ç wàà æÒu Ç‬‬ ‫دﻋﻮﻧــﻲ أوﻻ ً أﺻــﻒ ﻟﻜﻢ اﻟﻤﺸــﻬﺪ‪ .‬ﺗﻘــﻮم ﻟﻠﺘﻮ ﺑﺠﺮ ﺣﻘﺎﺋﺐ ﺳــﻔﺮك ﻣﻦ‬ ‫ﻣﺘﻮﺟﻬﺎ إﻟــﻰ ﻣﻨﺰﻟﻚ ﺑﻌﺪ أﺳــﺒﻮﻋﻴﻦ ﻣﻦ اﻟﺮاﺣﺔ‬ ‫إﺣــﺪى ﺳــﻴﺎرات ا\ﺟــﺮة‬ ‫ً‬ ‫ﻳﺘﺴــﻤﺎن ﻛﺬﻟــﻚ ﺑﺮﺣﺎﺑﺘﻬﻤــﺎ ﻧﺴــﺒ ًﻴﺎ ﻓﻲ اﻟﺸــﻤﺲ‪ .‬وﻳﺘﺒﻘــﻰ ﻟﺪﻳﻚ ﺑﻀﻌﺔ‬ ‫أﻳــﺎم إﺟــﺎزة ﻣــﻦ اﻟﻌﻤﻞ ﻗﺒــﻞ أن ﺗﻌﻮد إﻟﻰ دواﻣﺘــﻪ‪ ،‬وﺗﻤﻨﺤﻚ ﻫﺬه ا`ﺟﺎزة‬ ‫ﻣــﺎ ﻳﻜﻔﻴــﻚ ﻣــﻦ اﻟﻮﻗــﺖ ﻟﺘﺮﺗﻴﺐ ﻣﻨﺰﻟــﻚ واﻻﻧﺘﻬﺎء ﻣﻦ ﻏﺴــﻴﻠﻚ‪ .‬ﺗﻨﻈﺮ‬ ‫إﻟــﻰ ﺑﻄﻨــﻚ وﺗﻘﻮل ﻟﻨﻔﺴــﻚ "ﻫﻤــﻢ‪ ،‬أﻋﺘﻘﺪ أﻧﻲ ﺳــﻤﻨﺖ ﻣﻦ "اﻟﻠﺤﻢ‬ ‫اﻟﺒﻘــﺮي" إﻟﻰ ﺣﺪ ﻣﺎ‪"...‬‬

‫ﺳﺘﻴﻔﻦ ﺟﻴﻠﺴﺒﻲ‬ ‫ﻣﺪﻳﺮ اﻟﻠﻴﺎﻗﺔ‪ ،‬ﻓﻴﺘﻨﺲ‬ ‫ﻓﺮﺳﺖ ﺑﻴﺘﺶ ﺑﺎرك ﺑﻼزا‬

‫ﻋﻨــﺪ ﻫــﺬه اﻟﻨﻘﻄــﺔ‪ ،‬ﻳﺘﻮﻓــﺮ ﻫﻨــﺎك ﻋــﺪد ﻗﻠﻴﻞ ﻣــﻦ اﻟﺨﻴﺎرات ﻟﻤﺴــﺎﻋﺪﺗﻚ ﻋﻠﻰ اﻟﻌــﻮدة ﻟﻬﻴﺌﺘﻚ وإﻣﺪادك‬ ‫ﺑﺸــﻌﻮر ﺟﻴــﺪ ﻓــﻲ أﺳــﺮع وﻗــﺖ ﻣﻤﻜﻦ‪ ،‬ﻟﻜﻨﻬــﺎ ﻗﺪ ﻻ ﺗﻜﻮن واﺿﺤﺔ ﻛﻤــﺎ ﻗﺪ ﺗﺘﺼﻮر‪.‬‬

‫ ‪m dH‬‬ ‫تتمثــل الخطــوة '‬ ‫ا(و` )* قيامــك بتفريــغ حقيبــة ســفرك فور عودتك إ` المـ ) )‬ ‫ـ ل‪ .‬ويوضح باحثون من جامعة مانشسـ ‪8‬ـ ‬ ‫ ‬ ‫'‬ ‫تذك ‬ ‫‪8‬م وبوليتــان أن ا(شــخاص الذيــن ( يقومــون بتفريــغ حقائب ســفرهم عند عودتهم مــن عط‪M‬تهم ع الفــور ي‪M‬زمهم ‬ ‫)‬ ‫( شــعوري مســتمر بعطلتهــم القصـ ـ ة‪ ،‬قــد يجعلهم يشــعرون برغبة * أن لــو كان هناك وقت أطول ممــا تحتاج إليه‪.‬‬

‫ ‪VO d‬‬ ‫تــ الخطوة الثانيــة الخطوة '‬ ‫ا(و` {‬ ‫مبا ةً‪،‬‬ ‫ ‬ ‫وتتمثــل ) * ترتيــب خزانة م‪M‬بســك بحيث تُخرج‬ ‫'‬ ‫‪8‬‬ ‫حاليا وتبــدو جيدة عليك ) *‬ ‫ال‪ E‬تناســبك ً‬ ‫ا(زيــاء ‬ ‫)‬ ‫‪8‬‬ ‫الحا`‬ ‫ال‪ ( E‬تناســبك * الوقت‬ ‫ ‬ ‫مقابــل تلــك ‬ ‫وت ز منطقــة الصدر لديك‪.‬‬ ‫‪o‬‬

‫ا(خ ة )* حقيبة الســفر ورتب '‬ ‫'‬ ‫ا(و` ) *‬ ‫ضــع ‬ ‫'‬ ‫خزانة م‪M‬بســك ل‪M‬ســتخدام خ‪M‬ل ا(سابيع‬ ‫الســتة إ` الثمانيــة المقبلــة‪ ،‬وتعد هذه هي‬ ‫‪8‬‬ ‫تقريبــا للتخلص من‬ ‫ال‪ E‬ستســتغرقها‬ ‫ً‬ ‫المــدة ‬ ‫‪8‬‬ ‫ال‪ E‬اكتســبتها مؤخـ ًـرا حيث يزيد‬ ‫الســمنة ‬ ‫مرتــادو العط‪M‬ت ) * المتوســط من ‪ ٢‬إ` ‪٨‬‬ ‫أرطــال )( يأخذ إطــاري )‬ ‫الزم‪ * ) E‬ا(عتبار‬ ‫ ‬ ‫التدريــب )‬ ‫ـبوعيا‬ ‫لمرت‪ 5‬أو ث‪M‬ث مرات أسـ ً‬ ‫بالمناسبة!(‪.‬‬

‫ ‪v d‬‬ ‫'‬ ‫سيضمن لك هذا ‪8‬‬ ‫با(حباط‬ ‫قص ا(جل أ( تُصاب ‪z‬‬ ‫ال تيب ‬ ‫)‬ ‫الشديد مما تراه ) * المرآة * كل مرة تقوم فيها بتجربة‬ ‫ا(مر الذي سيقلل من ‬ ‫م‪M‬بسك )* الصباح‪' ،‬‬ ‫فصاعدا‬ ‫ا(ن‬ ‫ً‬ ‫ُ‬ ‫ ‬ ‫شعورك بأنك مكتئب وحزين‪.‬‬ ‫ليس عليك أن تتحدى ذاتك من أجل العودة إ` هيئتك‬ ‫'‬ ‫)‬ ‫‪8‬‬ ‫السابقة‪ ،‬تتمثل‬ ‫ال‪( E‬‬ ‫الخطوة الثالثة * اختيار أحد ا(زياء ‬ ‫تناسبك ‬ ‫ا(ن وإبقائها ) * الخارج لتجربتها مرة كل أسبوع‬ ‫لقياس مدى تقدمك‪ .‬يمكن أن يكون هذا الزي بنطلون‬ ‫))‬ ‫جي قديم أصبح ( ي‪M‬ئمك أو يمكنك ترتيب بعض‬ ‫)‬ ‫ُخروجات التسوق بما تبقى معك من أموال * العطلة‬ ‫{ {‬ ‫ ء رائع تود أن ترتديه ) * المستقبل القريب‪.‬‬ ‫وتقوم ب اء ‬

‫ ‪WOKI‬‬ ‫تتعلق الخطوة الرابعة {‬ ‫تفك يجب عليك‬ ‫أك بطريقة ‬ ‫تبنيها )* ‪8‬ف ة ما بعد العطلة‪ .‬يجب أ( يكون هدفك *)‬ ‫ ‬ ‫ ‬ ‫هذه ‪8‬‬ ‫الف ة هو ‪z‬ا(ق‪M‬ع فجاة وبقوة عما كنت تعتاده‪ ،‬فقد‬ ‫ينتهي بك هذا إ` أن ترتد إ` وضع ‪z‬ا(فراط ويسبب لك‬ ‫توترا بإنتاج جسمك كميات زائدة من الكور )‬ ‫ت ول ‪) 8‬‬ ‫تخ ن‬ ‫ً‬ ‫الدهون ) * هذه العملية‪ .‬يجب عليك أن تخطو بخطوات‬ ‫صغ ة بشكل تدريجي ع نظام‬ ‫تغي ات ‬ ‫ثابتة وتنفذ ‬ ‫بعص مع‬ ‫تغذيتك‪ ،‬ومع ذلك‪ ،‬يمكنك مهاداة نفسك‬ ‫ ‬ ‫‪8‬‬ ‫ال‪ E‬جربتها من وجهتك‬ ‫العشاء أو ربما ببعض المأكو(ت ‬ ‫السابقة )‬ ‫ب‪) 5‬‬ ‫وسيث هذا لديك شعور بأنك‬ ‫الح‪ 5‬وا(خر‪ .‬‬ ‫)‬ ‫وسيبقي مستويات التوتر عند‬ ‫قادر ع التحكم * مزاجك ُ‬ ‫حدها '‬ ‫ا( )‬ ‫د‪.n‬‬

‫)‬ ‫بخصــوص التماريــن الرياضيــة‪ ،‬يجــب أ( تعــود مبـ {‬ ‫لرو‪n‬‬ ‫ـا ًة إ` آخــر برنامــج تدريــب قـرأت عنه ‬ ‫‪8‬‬ ‫قص ة من‬ ‫كولمــان؛ عليــك اختيــار تدريــب دائــري وظيفــي يدمــج مجموعــات عضــ‪M‬ت كبـ ـ ة‪ ،‬يليــه ف ة ‬ ‫التدريــب المتقطــع متوســط إ` عــا` الكثافــة‪ ،‬وذلك )‬ ‫ـبوعيا من أجــل نتائج جيدة ) * حرق‬ ‫لمرت‪ 5‬أو ث‪M‬ث مرات أسـ ً‬ ‫ ‬ ‫'‬ ‫الكث من الســاعات ) * الجيمنازيوم‪...‬ا(مر بســيط!‬ ‫الدهــون ( تســتلزم منــك قضاء ‬ ‫ﺑﻌﺪ ﻣﺮور ﻣﻦ ‪ ٦‬إﻟﻰ ‪ ٨‬أﺳﺎﺑﻴﻊ‪ ،‬ﺳﻴﻤﻜﻨﻚ ارﺗﺪاء اﻟﺒﻨﻄﻠﻮن اﻟﺠﻴﻨﺰ ﺑﺴﻬﻮﻟﺔ‪ .‬اﺣﺮص ﻋﻠﻰ‬ ‫ﺗﻬﻨﺌﺔ ﻧﻔﺴﻚ ﻋﻠﻰ ﻗﻬﺮك اﻟﺰﻳﺎدة اﻟﻄﺎرﺋﺔ اﻟﺘﻲ ﺣﺪﺛﺖ ﻓﻲ اﻟﻌﻄﻠﺔ وﺣﺪك ﻣﻦ ﻛﺂﺑﺔ اﻟﻌﻤﻠﻴﺔ!‬

‫‪SFME‬‬

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