January 2016
Fitness MAGAZINE
Sprint Training for
Better
Performance Read Before
You Eat Doing Yoga
VS.
SPEED Your New Vocation Change Your Gym Routine With
21s
Becoming a Yogi
Spartan Race
Are you up to the challenge?
Now k o o B
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Package No.1 – 03* Hotel
Package Price EGP 4,700 per person. Package includes:• Round Trip Ticket Cairo Dubai Cairo on Egyptair or Emirates Airlines. • 03 nights accommodation in double room at Ibis Al Barsha Hotel 3* (( or Similar )) • Daily Breakfast at Hotel. • All Taxes and Service charge.
Package No.2 - 04* Hotel
Package Price EGP 5,000 per person. Package includes:• Round Trip Ticket Cairo Dubai Cairo on Egyptair or Emirates Airlines. • 03 nights accommodation in double room at Media One Hotel 4* (( or Similar )) • Daily Breakfast at Hotel. • All Taxes and Service charge. Packages excludes:• Spartan Race Registration. • Visa to UAE - Upon request. • Round Trip transfer Airport/Hotel/Airport - Upon request. • Transfer to Race Location- Upon request. Terms and conditions apply.
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Contents JANUARY 2016
16 Posterior Chain Training Simplified
24 28 30 32 34 36
Fitness 12 Self-Defense Speed 14 15 16 18 19 20 22
Drills Is Using Weightlifting Belt Needed in Heavy Weights How to Train in Your Thirties Posterior Chain Training Simplified Full Body UGI Workout Foam Roller - Your Personal Masseuse Change Your Gym Routine With 21s Suspense to Strength
2 | January 2016
15
Nutrition
How to Train in Your Thirties
Month II Extreme Fat Loss Plan Fresh Smoothie Recipes Salads to Try This Month What is Protein? Read Before You Eat 15 Best Foods to Stop Hair Loss
The Fitness Magazine Team
50
Sprint Training for Better Performance
Owner/Founder: Zeyad Sorour Editor-in-Chief: Ahmed El khodary Sales & PR Director: Naira El lamei Marketing & Project Director: Samar Zaki Managing Editor : Christine Kassasseya Art Director: Eman Salama Senior Graphic Designer: Marina raafat Financial Director: Haitham Hamouda Distribution: Ahmed Abou el Ela, Ahmed Fawzy, Mohamed Abd El Nasser & Alaa hussein
23 Emad El Din Kamel St., Nasr City, Cairo, Egypt Tel/Fax: (+202) 22627533 Mobile: 01115683666
STYLEs & FEATURES Body & soul 38 Doing Yoga VS.
Becoming a Yogi 40 Meditation Comes in All Shapes and Sizes 42 Keep Your Meals Close but Your Dentist Closer 44 Choosing Your New Year’s Resolution
The game 46 Everything You Need to Know About Speed
48 Agility Workout for Faster Feet
50 Sprint Training for Better Performance
52 Speed Training to Top up Your Fitness Level
4 | January 2016
56 Portable Gadgets You
Want to Have in 2016 57 Shop Speed Footwear & Apparel
46
Everything You Need to Know About Speed
The fitness Magazine Thefitnessmagazine www.thefitnessmagazineeg.com
In every issue 54 58 60 62
Fit Facts Meet The Experts Upcoming Events The Fitters
Contributors Moheb El Gendy Photographer
Graduated from School of Engineering, Moheb established a photography company, iParty, after discovering his passion in this field. In the course of his work as a commercial photographer, Moheb discovered his ability to capture the extraordinary beauty of a physique that reflects hard work and consistent effort, so eventually his focus became fitness photography. He is highly regarded within the fitness community and has worked with martial arts troops, street workout crews, and fitness models. Whether it's capturing the speed of capoeira or the aesthetics of a fitness model, Moheb has the best eye for the business.
Dr. Ahmed Mostafa
Healthcare and Nutrition Manager of Gold’s Gym Heliopolis
He holds a BA in Physiotherapy from Cairo University. Upon graduation he specialized in Spinal Injuries in McKenzie Institute UK and Sports Injuries Managements in Cairo University. He earned Specialist in Performance Nutrition from International Sports Science Association (ISSA). He holds certificate in Fitness and Obesity Nutrition from National Institute of Nutrition and Nutrition Certificate from National Research Center. He also has Advanced Life Support Certificate from Nasser Institute Hospital and CPR from American Red Cross. Email: drahmedmostafapt@yahoo.com Tel: (+2) 011 122 864 73
Shereen Elbaz
Instructor
Graduated in 2008 from the American University in Cairo with a BA in Political Science and another one in Modern World History. She has always had a passion for teaching because for her, it feels like she is making a difference every day. Therefore, she decided to make use of it by becoming an English and History teacher. Shereen has always been a fitness enthusiast, and in 2014, she decided to combine both her passion for teaching and enthusiasm for fitness by becoming a UGI fitness, pole fitness, Jumping fitness, licensed zumba fitness, and Peak Pilates instructor.
Sandra Shama Kaur
Founder of YallaYoga Center
She is the founder of YallaYoga Center in Heliopolis and a pioneer in repackaging Yogic based solutions for Mind & Health Management. In 2012, she completed Yoga Teacher Training at the Kundalini Research Institute, New Mexico, USA. Upon her return, she founded YallaYoga, the center that seeks to create a community of people who are keen to live life with more awareness, better health, and in service to assist one another. She is a Yoga educator, offering group classes, one on one sessions and public talks across Egypt.
6 | January 2016
Youssef Salem
Fitness Manager at Fight at Fitness Factory
National Academy of sport medicine (NASM CPT), Cross Fit L1 and Cross Fit Weightlifting Certified. He is also Blue Belt Brazilian Jiu-jitsu (BJJ) under Carlson Gracie London Anubis. Salem was New York Open 2015 Champion, Chicago Open 2015 Champion and participated in World Championship 2015 in California.
5, Abou El Feda Street, Om Kolthoom Hotel, Zamalek. For delivery call: 0101-222-8815 or 02-2737-2552
Dr. Marco Joseph
A Certified Physical Therapist at The Physio
He holds a BA in physiotherapy from MUST University. Upon graduation, he joined the clinics of two of Egypt’s top renowned physiotherapists, one of which works directly with the national football team, which contributed to his experience in sports injuries. Excelling in his work in sports injuries, he opened in his clinic, The Physio, at Gezira Club in 2013. The clinic works with all the club’s team and different level athletes from a multitude of sports including handball, swimming, triathlon, and soccer. Tel: +(2) 012 29 3000 62 Facebook: The Physio E-mail: thephysio.ask@gmail.com
Yasmine Shahine Life Coach
An Associate Certified Life Coach (ACC) by the International Coach Federation (ICF). At the begining of her coaching career, she engaged herself in ONE on ONE coaching and through years she developed her own tailor made coaching programs for people and companies to develop their potentials and awareness. Email: yshahine@whycoachegypt.com Facebook:YasmineShahineLifeCoaching YouTube:YasmineSLifeCoaching
Ali Abu Ghaben
Founder of BodyPal Nutrition Stores
He is Certified Dietitian, Personal Trainer and Health Guru. Moving across the sports spectrum, it was lifting that provoked his deep passion. Ali’s passion for fitness and nutrition led to the launching of his conceptual stores chain. Not only does Ali aim to provide athletes with supplements, but he also shares valuable insights and answers to their questions, as well as linking them to the key holders of fitness, nutrition, and dieting in town. Facebook: Body Pal Nutrition Store EG Instagram: ali_abughaben, body_pal
Dr. Mark Constantine Dentist
Before being involved in the medical field, Mark always nourished the athlete in him. For several years, he competed in swimming, track and field, and tennis. Soon after, he began strength and endurance training. As a former amateur arm wrestler and fitness model, Mark didn't let his profession consume the athlete he is and has focused on cross training through different sports and fitness disciplines, while seeking scientific reasoning. He believes in making small detailed changes that have a great impact to improve one's overall well-being; both mental and physical.
8 | January 2016
Eman El-Hawary
Photographer & Art Director
Studied photography in Dubai in 2008 and shortly went pro, where her clients quickly recognized that what they get is not a simple “professional shot”, but rather “a moment captured”. Also studied and worked in Cairo as a print-shop expert, a graphics designer, a web designer, and a crafts entrepreneur. Though best known as a portrait photographer, she is also recognized as a competent fashion, outdoor, and corporate photographer. “There is only you and your camera. The limitations in your photography are in yourself, for what we see is what we are.” -Ernst Haas Email: emozine@gmail.com
Jasmin Çakmakçı Trainer
Trainer at Eight Fitness Club and Go Gym, Certified Zumba instructor, Fitness and Lifestyle Blogger and ACTION CPT (in progress) After years of training in a variety of fields, Jasmin was able to expand her knowledge in the fitness world based on her first hand experiences and experiments, constant search for fact based readings, and her ability to follow instructions only after knowing the reason behind it. She believes that basics and permanent lifestyle changes are the keys to healthy and balanced life. Instagram: @ysemins Blog: yseminswrold.wordpress.com Email: ysemin.cakmakci@gmail.com
Victoria Haig
BSc and Fitness Nutritionist Specialist from the National Association of Sports Medicine USA
10 years in the Health & Fitness Industry as a Nutritionist in Madrid, Beijing, and now at CrossFit Stars Cairo. Victoria has created Healthy Meal Advisor (a healthy lifestyle ecosystem) to show people how healthy nutrient dense food can be tasty, how their plates should look, and which foods in which proportions they should eat. Victoria practices ‘aware’ eating helping to educate the client: ‘everything we eat is either feeding disease or fighting it’ – encouraging the client to make their healthy eating a lifestyle not a diet. Victoria is also a mother and fitness junkie with several NASM certs. “Shifting your mindset to shift your weight.”
Lina Lotayef
Dr. Omar Mamdouh
Pharmacist, Personal Trainer and Nutrition Specialist at Gold’s Gym Heliopolis.
Earned Bachelor of Pharmaceutical Science and a Diploma in Clinical Pharmacotherapy. Certified Personal Trainer from ACE IFT® (Integrated Fitness Training Model, American Council on Exercise), NCCA (National Commission for Certifying Agencies, U.S.) and U.S. Bureau of labor. Member of USREPS (U.S. Registry of Exercise Professionals). Precision Nutrition Level 1 Coach, Canada (Pn L1). Specialist in Fitness Nutrition from International Sports Sciences Association, U.S.(ISSA). Sports Nutrition from American Sports and Fitness Association (ASFA). CPR/ AED from American Heart Association (AHA). Certified Presenter and Trainer from Institute of Leadership and Management (ILM), UK at Logic Training and HR Development, where he held presentations about Goal settings and Self-motivation. It’s never too late to start a new healthy lifestyle. E-mail: omar.mamdouh.nutrition@gmail.com Instagram: omar_mamdouh_
Founder of Fitzane (an online health and fitness forum)
A qualified group fitness instructor, spinning instructor, and licensed Zumba instructor based in Muscat, Oman. She has been teaching group fitness classes since June 2012, specializing in dance fitness and body weight strength training as well as completing workshops in kettle bell weight training, nutrition for sports and exercise and trigger point foam rolling. She is currently fulfilling the final qualification requirements to obtain the AFAA Personal Training Certification.
Muhammad Hasan Aldeeb
Head Coach at CrossFit Hustle and Fight Factory
Muhammad grew up doing sports. Even though he graduated from med school, he pursued a career in the fitness industry because that was his real passion. He has won National Championship in both taekwondo and kung-fu and he was CrossFit Games regional athlete in 2014. He is CrossFit L1 and Weightlifting Trainer.
10 | January 2016
Noura Hassaballa Nutritional Consultant
Bachelor of Science in Dietetics and Nutrition holder from Northern Illinois University, USA. With great passion, she decided to pursue her successful career in Egypt as a nutritionist, with the mission of raising awareness on developing a healthy eating lifestyle, in addition to being one of the presenters of Dr. Chef on MBC 4. She is also the founder of Diet Rite Nutrition Center. Email: noura.hassaballa@gmail.com Facebook: Noura Hassaballa
January 2016 | 11
Fitness
Self-Defense Speed Drills By: Youssef Salem
T
There are several concepts that need to be clarified in order to show the differences and similarities between selfdefense, martial arts, and speed training.
12 | January 2016
1. What is the relation between martial arts and selfdefense?
The bottom line is that if you want to learn self-defense, you need to learn martial arts.
2. Why do people who practice it, like it? What is fun in hitting each other?
People who practice it, do not like it because they are hitting each other, but because they see the art and beauty in how a very weak person can defeat a much stronger opponent by simply using specific techniques, center of gravity, movements and leverage. This is when the addiction starts and you get hooked – it is in the moment you see a weaker and smaller opponent dominating a very strong one just because he uses specific techniques.
3. What are martial arts?
There are several types of martial arts such as sports martial arts, street martial arts, and weapons martial arts. But let us focus on sports martial arts since they are the most popular and related to fitness. I like to divide sports martial arts into three sectors:
• Striking: That includes any type of martial arts where two people strike each other as they do in boxing, kickboxing, karate, taekwondo, etc. • Takedown: It is learning how to take someone down as they do in wrestling and judo. • Grappling: A close encounter where you try to submit someone such as Brazilian Jiu-jitsu.
4. What is the difference between a fighter and a martial artist?
A fighter trains for a fight. Fighters like the competition environment and it is in this very environment that world champions are born. Martial artists, on the other hand, train for the art and philosophy behind that age-old tradition, which dates back to ancient Egypt and ancient Mesopotamia. Martial artists do not care about competitions. They seek perfection despite knowing that they will never reach it.
5. What makes someone good in martial arts?
To have a good technique, you need to have accuracy and power. Accuracy consists of timing and correct movement while power is the force generated in addition to the speed of generation. This concept is applicable to most types of sports and not only martial arts.
6. What is speed?
Most people use the term speed but scientifically it is more of three factors; Speed, agility, and quickness (SAQ). According to the National Academy of Sports Medicine: • Speed is the ability to move the body in one intended direction as fast as possible. • Agility is the ability to accelerate, stop and change direction without losing posture. • Quickness is the ability to react and change body position with maximal rate of force production in all planes of motion and all body positions.
7. How can SAQ training help you?
Speed training will develop neuromuscular efficiency, physiological and biomechanical demand. It also decreases the likelihood of athletic injuries.
8. How can SAQ training help weight loss?
Speed training is very effective when incorporating it in high intensity short duration programs. It is a fun diverse form of exercise that leaves no room for boredom. Medical research by Irving et al. in 2008 (Medicine and Science in Sports and Exercise 40(11): 1863-72) experimented on two groups. Group A trained in a high intensity workout program and group B trained in a steady state workout program. Even though both groups burned the same number of calories, fat loss was twice as great for group A whose workout was the high intensity one. This was due to the elevation of the metabolism for up to 90 minutes after the workout. Speed training is a perfect way to get rid of those dreaded love handles.
9. Can seniors perform SAQ drills?
SAQ drills unlike plyometric workouts are definitely recommended for seniors because they will help prevent age related diseases like osteoporosis (decrease in bone density that leads to fractures), increase the coordination ability, and improve muscular power.
10. What do athletes use SAQ exercises for and how can the non-athletic population benefit as well?
Athletes use SAQ for sports specific abilities while non-athletes can benefit as well from the points stated in questions and answers of 8, 9, and 10. Every sport has its specific speed training like when kickboxers use the mitt training for speed and accuracy.
11. How to train for speed? Level Beginner
Method of Training
1. Limited speed 1. Cone shuffles 2. Unpredictability 2. Agility ladders 3. Mitts training of movement
Intermediate 1. Higher speed 2. Predictability of movement Advanced
Workouts
1. T-drills 2. 5-10-5 drills 3. Mitts training
1. Maximal speed 1. Modified box 2. Unpredictability drills 2. Partner mirror in movement 3. Mitts training
Sets Reps 1-2
2-3
3-5
3-5
3-5
3-5
• Limited speed: The person moves at 75% of his maximum speed. • Higher speed: The person moves nearly 85% of his maximum capacity. • Maximal speed: The person moves as explosively as possible which means 100% of his maximum speed capacity. • Predictability: The person is running for a specific target. To elaborate, he knows the start and the end point. • Unpredictability: The person does not know the direction he is supposed to go to e.g. while running, he is waiting for the coach to give him signals where to go, whether right or left.
12. Can you actually become faster with speed drills?
Absolutely. A certain level of speed is very much related to genetics of course, but everyone can definitely increase their speed. When you increase speed, you increase the power you generate even if your strength remains the same. Secondly, training in unpredictable movements will increase your reaction and reflex helping you to avoid punches or attacks. Thirdly, when you train for speed, you will feel lighter and your movements will be better and if worse comes to worst, you can always run from your attacker faster! January 2016 | 13
Fitness
Is Using
Weightlifting Belt Needed in Heavy Lifts? By: Marco Joseph
T
he intention of this article is to assist you in making your own decisions on whether or not to wear a belt and to suggest guidelines for their prescription and use.
We need to know that those who are injured while wearing a belt seem to risk a more severe injury than those who were not wearing one. Belts appear to give people the perception they can lift more and may in fact enable them to lift more, but sometimes this is why injury happens. Belts appear to change the lifting styles of some people to either decrease the loads on the spine or increase the loads on the spine. I do not recommend the healthy individuals in routine workouts to wear a belt. However, the temporary prescription of belts may help some individual athletes return to training after a back injury. The exception is for extreme athletic weight lifting where belts appear to increase torso stability to reduce the risk of buckling and provide some elastic extensor recoil to assist with the lift.
14 | January 2016
Using Weightlifting Belt Will Provide You With The Following:
• Belts usually remind people to lift properly. • Support shear loading on the spine that results from the effect of gravity acting on the handheld load and mass of the upper body when the trunk is flexed. • Reduce compressive loading of the lumbar spine through the hydraulic action of increased intra-abdominal pressure associated with belt wearing. • Act as a splint, reducing the range of motion and thereby decreasing the risk of injury. • Provide warmth to the lumbar region. • Enhance proprioception via pressure to increase the perception of stability. • Reduce muscular fatigue. • Provide stiffening to the torso to enhance performance. On other note, weak evidence suggests that those people already injured might benefit from belts with a reduced risk of injury recurrence. However, evidence does not appear to support uninjured athletes wearing belts to reduce the risk of injury; in fact, the risk of injury seems to increase during that period following a trial of belt wearing. Finally, some evidence suggests
that the cost of a back injury may be higher in athletes who wear belts than in athletes who do not, especially when it comes to repetitive motions. Belts and associated pressures may possibly be linked with higher incidents of varicose veins in the testicles, hemorrhoids, and hernias. Athletes were willing to lift more weight by approximately 19% when wearing a belt. This evidence may lend some support to the theory that belts give people a false sense of security, which eventually leads to injuries.
The severity of a back injury may be greater if a belt is worn. Many people adopt belts in training for one of three reasons: • They have observed others wearing them and have assumed that it will be a good idea for them to do so. • Their backs are becoming sore and they believe that a back-belt will help. • They want to lift a few more pounds. None of these reasons are consistent with the objective of a good health. Instead bear in mind to do a perfect lifting technique, rather than wearing a belt.
Fitness
How to Train in Your
Thirties By: Victoria Haig
Our thirties are a pivotal time in our life – the dress rehearsal of our twenties is over. As we lay our foundations for the future we often become busy with family and work commitments – which leaves us with less time to exercise. The key is learning how to do everything smart and optimally.
For more advanced athletes, high intensity intervals are a smart effective way to train and have the advantage of strengthening your bones making you less susceptible to bone factures.
You Prescription of Strength
In the same way you are laying the financial foundations for the future you should, if you haven’t already, start to lift weight – your Lift weights three days a week – don’t future metabolism and bone density depends be afraid of heavy weight, you need to on it. develop more muscle mass urgently to replace the muscle that at some If you started in your twenties, the fitness point in your thirties you begin to base you built can really pay off, if you loose. haven’t started yet, don’t worry your metabolism is directly linked to your lean Moreover the more muscle you muscle mass, which means you can stop create now the more efficient your the decline of ageing with regular exercise. metabolism will be. Other benefits Before I hear you stressing about the of weight lifting are that it can help reduction of growth hormones and bone fight depression, improve sleep; any mass in your body, bear in mind you are may potentially alleviate the pain of still packed with fat burning muscle building arthritis. natural juices. Its not all doom and gloom in your thirties in fact many athletes actually peak in their thirties as oxygen efficiency improves with age and training - giving you an edge over your younger competitors. A strong fit body is far better equipped to manage the aging process and as a bonus looks more firm and youthful for longer, so don’t sacrifice your health at the time you most need to take care of it – if you neglect exercise and diet now, the pounds will pile on faster than you can imagine. Avoid the pitfalls of aging and follow your fitness prescription for your thirties.
So it seems there is little doubt that the best way forward is with a weight in your hand – that said, if you find the gym intimidating there are a plethora of online at home training routines requiring very simple equipment. To support your strength training please eat adequate quantities of protein to increase protein synthesis that fuels muscle growth.
Tip: A study found muscle loss tends to be greater in the lower body so don’t forget your squats, lunges, Aim for two to three days of cardio activities weekly - in order to eliminate time constraints and deadlifts to help prevent that loss. try to make these social – do a boot camp with friends, cycle, run or take a class together. Even a brisk walk is great for beginners.
Your Prescription of Cardio
January 2016 | 15
Fitness
Posterior Chain Training Simplified
T
By: Muhammad Hasan Aldeeb
he posterior chain refers to the muscles found on the back (posterior) side of your body, but we’ll confine the discussion here to the biggest and most important ones: Lower back, glutes and hamstrings. The importance of this article is due to the fact that these muscles are the prime hip extensors, which’s actions affect your athletic performance like no other. As said by coach Greg Glassman, the founder of CrossFit: “Powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess, and nearly everyone we’ve met with that capacity was a great athlete.” Unfortunately because these muscle aren’t seen, they are often neglected leading to non optimal performance and even worse: to multitude of lower back and lower body injuries either due to muscle weaknesses or imbalances aggravated by our daily habits (most importantly sitting for a long time) and training quads and abs (the anterior chain muscles)much more often. To fix this, we’ll present some exercises that directly hits the posterior chain that u can use as a part of a balanced program to help you see the potential of a strong posterior chain.
The Deadlift:
Deadlift is considered as the king of all the lifts. It hits other muscle groups as well which makes it a perfect choice for any athlete. It affects the posterior chain directly too, With a hip width stance and a grip outside your legs, descend and grab the bar from the floor while maintaining a solid arch in your back, take a deep breath and start lifting the bar up by pushing through your heels till the bar reaches knee level. Then start extending your hips till you stand fully extended with the bar hanging from your arms. Variations include: Sumo deadlift, using a trap bar, kettlebells, or dumbbells.
The Romanian Deadlift: With the same setting as the deadlift, go down to lift the bar maintaining a solid arch and almost extended knees pushing your hips back on the way down, till you feel a good stretch in your hamstrings, and then extend on the way up. Variations include: using dumbells and kettlebells. You can do the exercise with one or two feet.
The Hip Thrust: Girls, pay attention to this one! The hip thrust should be your primary booty maker; nothing activates the glutes like this one. Lay with your upper back on a bench and a bar directly over your hip, in one forceful contraction push the weight up and hold for one second. 16 | January 2016
Glute Ham Raises: Unfortunately the glute ham developer (GHD) isn’t found in every gym, but if you can put your hands on it, it’s one of the greatest hamstring developers out there. Lay on the GHD with straight back. Go all the way down, then up hinging at your thigh maintaining straight back all the time. Variations include: Using weight, bands or doing the exercise single legged.
Good Morning: Stand with the bar resting on your upper back, with solid straight back. Start bending forward until you reach parallel or your back starts rounding. By pushing your hips back and keeping your core tight, reverse the motion to finish straight up again. Variations include: seated and banded good mornings.
Back Extensions: This can be done on GHD or the regular back extension machine. With a flat back and straight legs, bend at your hips up and down slowly. Variations include: using weight, bands or doing the exercise one legged.
Back Planks: Everyone knows the regular plank which is a great exercise for your core. Few; however, have tried back planks. Add this to your arsenal if you want stress free and back
friendly posterior chain exercise. Rest on your upper back on a bench and your feet on an opposite bench. Squeeze your glutes and stay parallel to the floor maintaining a flat back. Add weight on your hips for an extra challenge. Try to incorporate some of these exercises in your daily workouts and notice the difference. You can train your posterior chain during each workout; however, be smart with the intensity and the volume. Play with loads, rep ranges, equipment used, tempo, and rest times for different stimuli.
January 2016 | 17
Fitness
A
lot of athletes and fitness enthusiasts vouch for functional training and how remarkably effective it is. This is due to the very nature of its workouts. Functional training aims at teaching the body as a whole how to move, not just one muscle at a time. Not to mention the fact that performing exercises in different planes of motion and with different speeds mimics the activities of daily living and better transfer the effects of physical training.
Full Body UGI Workout By: Shereen Elbaz
UGI Fitness, which stands for “U Got It”, is the ultimate 30-minute functional workout that combines strength, cardio, and core training into the most fun, challenging way of becoming functionally fit. Two years of research and development led to the creation of the UGI ball itself, which has the squish of a beanbag, the bounce-back of a stress ball, and the beauty of simple design. The ball is fifteen inches in diameter, weighted to meet individual fitness needs. It is so versatile that it works in the smallest of spaces, which means you could do a session at a fitness studio or even in your own living room. The UGI Fitness program is designed to fit the needs of all kinds of people who are struggling with today’s fast paced life. The program was primarily created as a 30-minute workout. However, depending on the individual it could be done in 15 minutes by cutting down the intervals to 30 seconds or put two days together to create 1 hour total body workout. Whatever it is that you are looking for, UGI will make it happen! Go ahead; give this squishy ball a shot! Here is an example of the kind of exercises that could be done in a UGI session. 18 | January 2016
UGI Warm-Up: (Repeat Each Exercise for 1 Minute)
• Alternating Side Lunge Stand with feet together, ball at chest. Lunge one leg out to side, keeping other leg straight and switch. Keep switching for one minute • UGI Swing Stand with feet shoulderwidth apart, knees slightly bent, ball down through legs with arms straight. Swing ball up to shoulder height while straightening the leg. • Knee Ups Stand with feet together, ball
at hip level. Jump alternating knees up to tap the bottom of the ball.
UGI Workout: (Repeat Each Exercise for 1 Minute)
• Cardio – Plank Jacks Start in plank position: forearms on the UGI, back flat, legs extended, balls of feet on floor, jump legs out and in. • Core – Crunch Chest Press Lie down with ball at chest height, knees bent, feet planted on ground. Sit up and press the ball away from chest.
• Strength – Alternating Forward Lunges + Bicep Curl Stand with feet together, ball down in front. Alternate forward lunge bending knees to a 90 degrees angle. Simultaneously curl ball to chest. Push of heel to return to start. Switch.
UGI Stretches: (Hold Each Stretch for 15 Seconds) • Straddle Side Stretch • Chest Stretch • Child’s Pose
Fitness
Foam Roller – Your Personal Masseuse By: Lina Lotayef
W
We all get those days where we feel our muscles are so sore and overworked, and the only way to release the pain is to somehow fit a long and expensive deep tissue massage into our busy schedules. Wel, if you have a foam roller, you can avoid reaching that level of pain and frustration by giving yourself your own deep tissue massage consistently before and after your workouts.
A foam roller is a cylinder shaped object made either entirely of foam or foam and plastic, and can sometimes be hollow from the middle. It is a piece of equipment used for what is scientifically known as self –myofascial release (SMR). SMR is a technique performed by applying moderate to heavy pressure for a specific duration of time over the muscle tissue at specific trigger point locations. This will subsequently release tension as you slowly drag the roller along your muscles. Foam rolling simultaneously lengthens the tissues and increases the blood flow in the muscle fibers. Therefore, if done before a workout it can also significantly enhance performance.
There are three main ways to use the foam roller:
1. Rolling: which is moving the roller up and down the desired area, moving along the muscle fibers.
2. Spanning: rotation of the desired area sideways as the foam roller remains still, moving across the muscle fibers. 3. Cross-friction: shifting the desired area right and left against the foam roller, moving at an approximate 90 degrees to the muscle fibers. Ideally, you would perform these different actions with the roller placed under the target muscle area and move it one inch per second using your body weight for increased pressure. While rolling you will often feel a particularly tender spot. When this happens, it is recommended to hold the pressure at that point for a little longer and combine the rolling with the Spanning and/or cross friction technique. This will effectively release these sore spots. It is essential to stay at least 2 inches away from your joints at any point while rolling.
Roll the most frequently used muscles before a workout as part of a dynamic warm up and after your workout as part of your cool down. It may take an extra 5 minutes before and after your workout, but the results are well worth the time spent.
The main body parts to focus on daily are: • • • • •
Calves Quadriceps Hamstrings Glutes Middle to Upper back
Despite all its benefits, foam rolling is not recommended for people with the following conditions unless an experienced physician has cleared them: • Anticoagulant therapy • Diabetes • High blood pressure • Varicose veins • Pregnancy • Osteoporosis
January 2016 | 19
Fitness
Change Your Gym Routine with 21s
Y
By: Jasmin Çakmakçı
You hit the gym on a regular basis and enjoy working out. However, recently you’ve been feeling a bit bored and that you don’t progress as you used to. You are thinking of possible solutions to the situation and trying to find the best one. Sounds familiar?
There are many different ways to change your training routine and to keep progressing. Most probably you have tried some of these ways and found out that some work better than others. There are supersets, giant sets, drop sets, and tri sets, repetitions for strength, hypertrophy, and endurance and different kinds of workout splits. How do you know what to try and which one to choose? It’s essential to change your training routine regularly to make sure that the progress is continuous. When changing your workout, you don’t have to change everything. Small changes keep the routine interesting and will challenge you physically and mentally. In this article, we are going to concentrate on a specific 20 | January 2016
method called 21. This method focuses on the range of motion (ROM) and won’t let you handle as much weights as you usually do with your full ROM training routine. 21s are broken down to three different parts: the bottom part of contraction, the top part of contraction, and the entire contraction of each muscle. In 21s you will do 7 repetitions in the lower ROM which is the bottom half of the exercise, 7 repetitions in the upper ROM which is the top half of the exercise and 7 repetitions with full ROM which means moving through the bottom and the top part of the exercise continuously without stopping. Choose weights which are lighter than the ones you use in your usual workouts but still challenging for you. You only need 2 – 4 movements and 3 – 4 sets for the chosen muscle group and you are good to go. Here are some examples of 21s used in shoulder movements. What makes 21s so good is the fact that you can use them in any movement you want to. They are especially effective if you have a problem contracting the working muscle(s), if you feel like you never get the burn in a specific muscle or in specific movements or if a specific muscle group is lacking in comparison to others.
Landmine Shoulder Press
1. Attach the barbell to a landmine attachment or a corner. Put the weight plate to the barbell and lift the barbell up so that it’s almost touching your shoulder. Lift your arm up to 90 degrees angle and lower it back down. 2. From 90 degrees angle extend your arm up and lower it back down to the starting position. 3. Lower the barbell so it almost touches your shoulder. Extend your arm and lower it back down.
1
2 3
Strict Barbell Press
1. Lift the barbell up to your shoulders, elbows pointing forward. Press the barbell up until your arms form 90 degrees angle and lower it back down. Keep your core tight and avoid any jerking or dipping from your knees so you won’t use the momentum to lift the barbell. 2. From 90 degrees angle, extend your arms above your head and lower them back to the starting position. 3. Lower the barbell to your shoulders and extend your arms above your head. Lower the barbell down to your shoulders and repeat the movement.
1
1
2
2
The Benefits of 21s Are:
Increase in muscle endurance:
Muscular endurance makes your muscles able to perform contractions for extended periods of time. By training with high repetitions, you will increase your muscle endurance. Higher repetitions will also increase your metabolic rate which means more calories burned. The more compound movements you use when implementing 21s in your workout, the more calories you will burn. Muscle endurance is also essential for competing athletes.
You are forced to concentrate on the working muscles: Many times we tend to use momentum to lift the weights, especially when we are talking about heavy weights. This will decrease the tension in the
3
3
muscles you want to target and leave you with weaker results than when concentrating fully to contract the working muscles. 21 will force you to concentrate on contracting the muscle you are working on and take your mind from thinking about lifting as much weight as possible to your form.
Challenging your muscles with light weights: This technique doesn’t
require the use of lots of weights and it is still extremely effective. We rarely do 21 repetitions when working out at the gym, usually the repetition range is between 4 and 12. Doing 21 repetitions in different parts of the ROM will challenge your muscles in a totally new way!
Use of full ROM: With 21s it is impossible not to use the full range of motion. Using full ROM will prevent imbalances in your muscles which can lead to different kinds of pain in your body. Full ROM will increase the
Wide Grip Upright Row
1. Grab the barbell with shoulder width overhand grip and stand straight. Lift the barbell up until your arms form a 90 degree angle. Lower the barbell back down. 2. From the 90 degree angle, lift your arms up until the barbell is at the level of your chest. Lower the barbell back to the starting position. 3. Extend your arms and lift the barbell all the way up to your chest level and lower it back down.
strength and size of the muscle faster than partial ROM and move the joint for its full ROM making it stronger in every part of it.
Excellent for newbies as well as advanced athletes: Because of
the benefits mentioned above, 21s are perfect for everybody! New gym goers will learn the movement in its full ROM and the mind-muscle connection when contracting the muscles. Experienced lifters will be able to challenge their muscles in a totally new way and definitely feel sore in movements they thought were impossible.
Save time: Since the repetition count is high, you will need fewer movements than usual to get the benefit of training. This means that you will spend less time at the gym and have more time for something else. No excuses for not hitting the gym because of lack of time. January 2016 | 21
Fitness
Suspense to
strength
M
By: Ali Abu Ghaben
Most of us confuse muscular strength with muscular endurance. To understand what the following plan is leading us to, we have to make a clear distinction. Strength is defined as the maximal amount of force exerted by muscles, while endurance refers to the muscle’s capacity to exert a specific force repeatedly and strenuously.
22 | January 2016
So which is more important, strength or endurance?
The answer to this question varies greatly according to the player’s target and start point. Yet, according to Weider’s conditioning documentaries, it is scientifically proven that no 100% efficient endurance occurs without passing at least 60% of the muscle’s full strength. So let’s cut it short, and learn how to strengthen those muscly bits in the fastest and SAFEST way. The most effective and commonly used technique is lifting a weight that counts for 70% of your maximum weight with repetitions of 10-12 times. You repeat this exercise for three times with one to two minutes rest in between sets.
How would we know our maximum lifting weight for a certain muscle?
By hardly making 2 to 6 repetitions with it, AKA “forced reps” or “one rep max,” This following schedule holds a dual week strength plan that could be applied for beginners and intermediates of both genders. Notes: 1. To ensure the effectiveness of this program, this exercise should be repeated consecutively, twice a week. 2. If the program indicates fewer repetitions, it means you have to upscale the weight used for the same specific movement.
Day 1
WEEK 1 MUSCLE GROUP
SETS
Reps
Bend over barbell rows
Back
4
12,12,10,8
One arm dumbbell row
Back and biceps
3
Wide grip lateral pulldowns
Back
Deadlifts Barbell curls
WEEK 2
Day 1
MUSCLE GROUP
SETS
Reps
Row machine (close grip)
Middle and lower back
4
12,12,10,8
8,8,8
Pull ups
Back and biceps
3
8,8,8
4
10,10,8,8
Reversed grip barbell bend over
Back
4
10,10,8,8
Lower back and glutes
3
12,10,8
Back extensions
Lower back and glutes
3
15,15,15
Biceps
4
12,10,8,6
Hammer curls
Biceps and forearms
4
12,12,12,12
MUSCLE GROUP
SETS
Reps
MUSCLE GROUP
SETS
Reps
Incline dumbbell flyes
Upper chest
3
12,12,12
Incline press machine
Upper chest
4
12,10,8,6
Incline dumbbell press
Upper chest
4
12,10,8,6
Incline dumbbell press
Upper chest
3
110,8,6
Flat barbell press
Middle/lower chest + triceps
3
8,8,8
Peck deck machine
Middle/lower chest
3
8,8,8
Dumbbells over head
Lower chest + laterals
3
12,12,10
Push ups
Chest
3
Failure
EZ-bar scull crushers
Triceps
4
12,10,8,6
V-bar extensions
Triceps
4
12,10,8,6
MUSCLE GROUP
SETS
Reps
MUSCLE GROUP
SETS
Reps
Military shoulders press
Front and lateral deltoids
4
12,10,8,6
Dumbbell shoulders press
Front and lateral deltoids
4
12,10,8,6
Lateral flyes
Lateral deltoids + traps
4
12,12,10,10
Cable side flyes
Lateral deltoids + traps
3
12,12,10
One arm front deltoid dumbbell press
Front deltoids + traps
3
12,10,8
Front deltoid press machine
Front deltoids + traps
4
12,10,8,6
High pulley rope extensions
Triceps
4
All 12
High pulley rope extensions
Triceps
4
All 12
Alternate dumbbell curls
Biceps + forearms
4
All 8
Alternate dumbbell curls
Biceps + forearms
4
All 8
MUSCLE GROUP
SETS
Reps
MUSCLE GROUP
SETS
Reps
Free weight barbell squats
Thighs + glutes + hamstrings
5
8,8,8,6,6
Smith machine squats
Thighs + glutes + hamstrings
5
8,8,8,6,6
Walking lunges
Hamstrings + glutes
3
All 12
Single leg lunges
Hamstrings + glutes
3
All 12
Leg extension machine
Thighs
3
All 10
Leg extension machine
Thighs
3
12,10,8,8
Leg curl machine
Hamstrings + calves
3
All 10
Leg curl machine
Hamstrings + calves
3
12,10,8,8
Calve raise machine
Calves
3
12,10,8
Donkey raises
Calves
3
12,10,8
Day 2
Day 3
Day 4
EXERCISE
EXERCISE
EXERCISE
EXERCISE
EXERCISE
Day 2
Day 3
Day 4
EXERCISE
EXERCISE
EXERCISE
No matter what your target is; always remember that any type of training needs recovery and supplementation. Go gear up and purchase your needed recovery supplements from body pal nutrition stores. January 2016 | 23
Nutrition
Month II Extreme Fat Loss Plan
W
By: Victoria Haig
Welcome back for month II of our III month fat loss plan. If you didn’t start last month and you’d like to use the New Year as your impetus for a fresh start – now is your chance. Start today! Head down to your local supermarket and using the shopping list provided as a guide, fill your fridge and get ready to burn some fat and make 2015 your best ever.
The Science:
At any given moment, even at rest, your body is breaking down muscle and building up protein. Now substitute the word ‘protein’ for ‘muscle’ and you quickly understand how dynamic your body is and how it can change in just a few weeks due to diet alone. Eating protein triggers muscle growth, moreover every time you eat 10 to 15 grams of protein you trigger protein syntheses. 24 | January 2016
In addition, if your normal diet is based predominately around carbohydrates then your body can react negatively, for example when you eat them your system pumps out extra insulin, making you hungry, grumpy and tired. Bear this in mind, a bad diet doesn’t just make you fat, it makes you unhealthy, unhappy and unenergetic. The fix: Eat your way to a leaner, healthier body with the Fitness Magazines Plan that limits your carbs to 20-25 percent of your total calories. The rest of your diet will consist of 35 to 40 percent fat and 35-40 proteins. To add or reduce your calories based on your personal goal use the formula below:
Inactive Day Calorie Goal A. Your weight, in pounds B. A x 15 = C. B-500 =
Active Day Calorie Goal A. Your weight, in pounds B. A x 18 = C. B-500 =
Please try these eating principles and in a few months you’ll be lighter, energized and educated. Load up on fibrous vegetables and fat burning nutrients and watch the weight drop off. So here is the challenge if you follow this well constructed scientific approach to your food we guarantee you and your friends will be astonished.
Rules for fat loss
I Diet First Especially if you are obese. Set aside a few months to get in a calorie deficit to get a healthy, gym ready state. Sometimes trying to implement too many changes at once can be overwhelming. II Weights over cardio It’s easier to assess which changes elicit what responses. Keep a note of your program to monitor this. III Crush cravings To alleviate hunger pangs drink plenty of water and herbal tea,
if necessary you can take a glutamine supplement to settle a growling stomach. To keep hunger hormones in check never skip a meal or snack and enjoy one cheat meal per week. IV Eat Fat Healthy fats actually burn fat. CLA tablets contact animal fat that can reduce belly fat. Please note – macros given are approximate, as we cannot account for the exact quantities/ weight of the foods given. Try to follow the plan as closely as possible and you don’t have access to the foods listed use the principles of the plan. Replace proteins with another protein and carbs with another carb and so on. When eating out follow the principle of the plan and eat a similar meal to the one allocated.
GOOD LUCK – LETS GET STARTED
Shopping list Proteins
Whey - Optional Eggs Chicken Breast Lean Beef Steak Lean Minced Beef Lamb Chops Tuna in water Cottage Cheese Cold Cuts White Fish Salmon
Healthy Fats
Olive oil Hard Yellow Cheese Parmesan Nuts Seeds Spreads and Dips • Tahina • Mayonnaise • Hummus • Nut Butters
Carbohydrates Brown Toast Rice Cakes Sweet Potato
Leafy Greens and Other Vegetables
Apples and Other Fruits
Cauliflower Red Bell Pepper Cabbage Fresh or Frozen: • Spinach • Broccoli • Peas
Fresh or Frozen: • Raspberries • Strawberries • Blueberries Pear Lemons Lines Carrots Peaches Apricots
Legumes
Garbanzo Beans Lentils
Seasonings
Fresh Herbs Lemon Black Pepper Garlic Ginger Mint Parsley Paprika Vinegar Cinnamon Curry powder
FOR MEN: DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
2 whole eggs and 3 egg whites or with peppers, spinach, and mushrooms OR 1 scoop of whey protein with skimmed milk
2 whole eggs and 3 egg whites with peppers, spinach, and mushrooms OR 2 whole eggs with 100g turkey cold cuts diced and added
2 whole eggs and 3 egg whites or with peppers, spinach, and mushrooms OR 1 scoop of whey protein with skimmed milk
2 whole eggs and 3 egg whites with peppers, spinach, and mushrooms OR 2 whole eggs with 100g turkey cold cuts diced and added
2 whole eggs and 3 egg whites or with peppers, spinach, and mushrooms OR 1 scoop of whey protein with skimmed milk
Green leaf salad with chopped turkey cold cuts, cottage cheese, and nuts
Chicken breast with 1 finger sized pc of cheese and cauliflower
4 pieces of kofta with spinach and 1 tbsp parmasan cheese
Salad of 1 can of tuna in water with 2 tsp of cottage cheese and 1 closed fist of nuts
1 chicken breast with brocoli and salad
1 chicken breast salad with 2 tbsp. cottage cheese and a closed fist of nuts
1 chicken breast salad with 2 tbsp. cottage cheese and a closed fist of nuts
1-2 pieces of oven baked fish with cauliflower, brocoli, and seeds sprinkled on top
Fillet steak with 1 tbsp mayo, mustard, and cauliflower
2 boiled eggs
1 closed fist of mixed nuts and seeds
1 chicken breast with 1 sweet potato and salad
2 lamb chops with a broccoli salad
1-2 pieces of oven baked fish with cauliflower, brocoli, and seeds sprinkled on top
TOTAL KCAL
2,300
2,000
PROTEIN
250g
CARBS
BENEFIT
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
DAY 6
DAY 7
3 egg whites with 1/2 cup foul, 1 brown toast, with peppers, spinach, and mushrooms
2 whole eggs and 3 egg whites or with peppers, spinach, and mushrooms OR 1 scoop of whey protein with skimmed milk
100g beef burger patty with coleslaw made of: grated carrot and cabbage dressed wth light natural yogurt
Green leaf salad with chopped turkey cold cuts, cottage cheese, and nuts
Salad of 1 can of tuna in water with 2 tsp of cottage cheese and 1 closed fist of nuts
1 chicken breast salad with 2 tbsp. cottage cheese, and a closed fist of nuts
FREE MEAL
1 closed fist of mixed nuts and seeds
2 boiled eggs
1 chicken breast
100g beef burger patty with coleslaw made of grated carrot and cabbage dressed wth light natural yogurt
2 lamb chops with a broccoli salad
1 chicken breast with 1 sweet potato and salad
1-2 pieces of oven baked fish with cauliflower, broccoli, and seeds sprinkled on top
2,100
2,500
2,300
210g
220g
260g
250g
140g
110g
130g
130g
140g
You’re loading up on green for immunity and recovery
Healthy fats ensure your muscle won’t waste away
The creatine in beef will boast any training you are doing
You are getting essential amino acids from five sources
End the day with fish to asborb fat and proteins while you sleep
1 chicken breast
1-2 pieces of oven baked fish with cauliflower, brocoli, and seeds sprinkled on top
2,300 FREE MEAL
250g 140g
Cheat meals are a very useful tools when you’re following a plan
Getting back on track ASAP after a cheat meal ensures long term sucesss January 2016 | 25
FOR WOMEN: DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
3 egg whites with peppers, spinach, and mushrooms
1 cup of cottage cheese with 1 rice cake with cucumber and tomatoes
Balanced body smoothie
1/2 cup of foul with 2 whole eggs
3 scrambled egg whites with spinach and 1 brown toast
3 egg whites with 1/2 cup foul, 1 brown toast, with peppers, spinach, and mushrooms
3 egg whites with peppers, spinach, and mushrooms
1 finger of cheese with 10 walnuts
1 small piece of choclate 20g (options include Galaxy Minis, 2 Kinder fingers, fun sized Toblerone)
1 closed fist of pistachios
1 carton chocolate milk
1 apple with 1 tbsp peanut butter
1 finger of cheese with 10 walnuts
1 small piece of choclate 20g (options include Galaxy Minis, 2 Kinder fingers, fun sized Toblerone)
Meal 3
1 chicken breast salad with 2 tbsp. cottage cheese and a closed fist of nuts
Salad of can of tuna in water with 2 tbsp cottage cheese
1 chicken breast salad with 2 tbsp cottage cheese and a closed fist of nuts
Meal 4
8 celery sticks with 1 tbsp peanut butter
1 finger of cheese with 10 walnuts
1/2 cup of hummus or tahinia with 1 red bell pepper sliced for dipping
1 steak fillet with mushrooms and green vegtables
2 lamb chops with a broccoli salad
1-2 pieces of oven baked fish with cauliflower, broccoli, and seeds sprinkled on top
TOTAL KCAL
1,305
1,555
PROTEIN
120g
CARBS
Meal 1
Meal 2
Meal 5
BENEFIT
1 bowl of soup (lentil) with slice of 3 turkey colds chopped and added to the soup
8 celery sticks with 1 tbsp peanut butter
2 boiled eggs with 2 slices of turkey cold cuts with 1 finger of cheese with chopped sticks of cucumber and carrots
DAY 6
FREE MEAL
DAY 7
Salad of can of tuna in water with 2 tbsp cottage cheese
1 closed fist of mixed nuts and seeds
1 finger of cheese with 10 walnuts
1 closed fist of mixed nuts and seeds
100g beef burger patty with coleslaw made of grated carrot and cabbage dressed with light natural yogurt
2 lamb chops with a broccoli salad
1-2 pieces of oven baked fish with cauliflower and broccoli and seeds sprinkled on top
1 chicken breast grilled with grilled vegetables
1,500
1,400
2,304
100g
96g
102g
250g
90g
110g
100g
130g
140g
Reseach shows fiber can fire up fat burn by as much as 30%
Vitamin D is essential for peserving muscle tissue, good sources include tuna and cottage cheese
Research shows calcium through dairy products may reduce fat absorption from other foods
Turkey and other lean meats are the key of dramatic body transformation and overall health
26 | January 2016
Garbanzo beans used to make hummus have one of the lowest glycemic indexes of any food stabilisng blood sugar
2,306 FREE MEAL
90g 110g
Cheat meals are a very useful tool when you’re following a plan
Small treats like 20g of chocolate help prevent binges
Recipe Bank Lentil Soup Ingredients: • 400g lentils • 1 bay leaf • 1 (500ml) cup of chicken stock • 1 clove of garlic finely chopped or crushed • 1 onion • 250g spinach finely shredded • Chopped fresh mixed herbs: coriander, parsley, and basil • Juice of 2 lemons Directions: • Rinse lentils well in cold water and place in a large pot with enough cold water to cover the lentils by 5 inches. Add the bay leaf. • Bring to the boil, skim off foam, lower heat, and gently boil for around 30mins until lentils are just tender. • Heat oil in a saucepan; add the garlic and onion – sauté until onions are translucent. Then add the lentils. • Dissolve the stock in 500ml water and add to the lentils, onion and garlic – leave the pot to boil and add the spinach, mixed herbs, lemon and season to your liking. Easy Tomato Sauce for Fish or Chicken Ingredients • 1 onion • 3 cloves of garlic • ½ red bell pepper • 10 mushrooms • 1 can of crushed tomatoes • 2 bay leaves • 1/3-cup extra virgin olive oil • 3 boneless chicken breasts Directions: • Peel and chop onion and bell pepper, peel and slice or crush garlic and slice mushrooms. • Pour about half the olive oil in a large frying pan and heat; add the onion, pepper, garlic and mushrooms and sauté over medium heat, stirring until the onions become translucent. • Add the crushed tomatoes and bay leaves and stir. Simmer on medium heat or around 10 minutes stirring often. • While the tomato sauce is cooking add the other half of the oil into a large pan and heat over a medium flame. Sprinkle salt on both side of the chicken and pan fry on each side. • Once they are cooked add them to the tomatoes sauce and cook over a low heat for a further 10
minutes. • Tip: add a few tablespoons of water if the sauce becomes too thick. Stir Fry Basics Serves 2 Ingredients: • Add Base: beef, chicken, or prawns • 100g chopped veggies of your choice • Coloured peppers or asparagus spears work well • 1 onion finely sliced or 6 spring onions • 1 red chili • 50g spinach leafs • 2 tablespoons of sesame or olive oil • 1 tablespoon of Chinese spice • 1 tablespoon of ground ginger • 2 teaspoons of crushed garlic • 2 tablespoons of soy sauce • Juice of 1 lime Directions: • Cut the vegetables into ribbons. Chop the chili – keep the seeds depending on how hot you like your food). Roughly chop the spinach. Prepare the protein, if using chicken or beef cut into strips and remove any fats. • Heat the oil in a wok, add protein start to cook then add onion and vegetables, turn the dish with a wooden spoon. • Add the Chinese five spices, ginger, garlic, chili, soy sauce, and spinach with two tablespoons of water. Stir-fry for another 2 minutes and then squeeze in the lime juice. • Serve with chopsticks to look like a pro.
Accept the Challenge Once you’ve accepted the challenge, get your office workers, friends, partner, or family to try The Fitness Magazine Fat Loss Plan and change their life too. At the Fitness Magazine we want to support you and know how you’re doing. Hashtag your meals, yourself training or your transformation journey for a chance to be featured in the magazine’s social media platforms. #fitmagfatloss2016 For any questions or support please do not hesitate to contact @healthymealadvisoregypt by direct message.
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Nutrition
Fresh Smoothie Recipes Peanut Butter Split Smoothie Total Time: 5 minutes Yield: 1 serving
Apple Alkalaid
Total Time: 10 minutes Yield: 2 servings 28 | January 2016
Ingredients: • 1 banana, sliced and frozen • ½ cup skimmed milk • ¼ cup low fat yogurt • 1½ tbsp. peanut butter
Directions: • Put all of the ingredients into a blender until it smooth.
Ingredients: • 2 green apples, chopped • 1 cup baby spinach • 1 lemon, peeled and quartered
• • • •
½ cucumber, chopped ½ cup coconut water 1 tsp. ginger powder 1 cup ice cubes
Directions: • In a blender, mix all ingredients followed by the ice, until smooth. Garnish with chia seeds.
Citrus Cold Recovery Total Time: 10 minutes Yield: 2 servings Ingredients: • 2 cups green cabbage • 2 cups pineapple, chopped • 2 oranges, peeled • ¼ cup raw beet, peeled and cubed • 2 cups water • ½ lemon, squeezed • 2 tbsp. flaxseed oil Directions: • In a blender, mix the cabbage, water, and oranges until smooth. Then add the remaining ingredients and blend again.
Blueberry Banana Almond Kale Smoothie Total Time: 5 minutes Yield: 2 servings
Ingredients: • ½ cup kale leaves, stem removed • ½ banana, peeled and frozen • ½ cup blueberries, frozen • ½ cup almond milk • ½ tbsp. raw almond butter • ½ tbsp. chia seeds Directions: • In a blender, mix ingredients on a highspeed until it smooth.
Berry Smoothie Total Time: 5 minutes Yield: 2 servings
Ingredients: • 1 cup unsweetened raspberries, frozen • ¼ cup unsweetened cherries, frozen • ¼ cup unsweetened strawberries, frozen • ¾ cup unsweetened almond milk • 1½ tbsp. honey • 2 tsp. ginger • 1 tsp. flaxseed Directions: • Put all of the ingredients into a blender until it smooth. You can add lemon according to taste.
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Nutrition
Salads You Want to Try This Month Grapefruit, Avocado, and Salmon Salad If you want a delicious, light meal that is high in filling fiber and rich in antioxidant, this salad is the right meal for you. The heart-healthy omega-3 fatty acids present in salmon and walnuts, as well as the monounsaturated fats that are found in avocado, are certainly contributors for a leaner and healthier you. Total Time: 20 minutes Yield: 4 servings
Ingredients:
1 grapefruit 1 avocado, pitted and sliced 3 (5-ounce) salmon fillets 2 tbsp. lemon juice 2 tbsp. olive oil Âź cup walnuts, chopped 2 bunches arugula, stems removed Salt and pepper to taste
Directions:
On a cutting board, peel and slice the grapefruit and avocado, then divide among 4 serving plates along with the bunches arugula. In a skillet, cook the salmon in olive oil until golden, and then flip the salmon for another few minutes. Meanwhile, prepare the dressing by mixing lemon juice, oil, salt, and pepper in a small bowl and set aside. Divide the salmon fillet among the four plates and season with salt and pepper. Drizzle salads with the dressing and sprinkle some walnuts.
30 | January 2016
Stay warm, healthy
&
always fresh.
Tuna Casserole For warm and comforting meals, classic tuna casserole can remarkably serve large groups. The delicious meal is quick to bake and even quicker to gobble up. With its super crunchy texture and taste, we bet it will make everyone full and happy. Total Time: 45 minutes Yield: 2 servings
Ingredients:
1 (12 ounce) package egg noodles 2 (6ounce) cans of tuna, drained Ÿ cup onion, chopped 2 cups Cheddar cheese, shredded 1 cup frozen green peas 2 (10.75 ounce) cans condensed cream of mushroom soup ½ (4.5 ounce) can mushrooms, sliced 1 cup potato chip, crushed
Directions:
In a large pot, bring salted water to boil. Cook pasta for 10 minutes the drain. Preheat over to 425 degrees F 220 degrees C. In a large bowl, mix noodles with tuna, cheese, peas, soup, and mushrooms. Transfer the mix into a 9x13-inch baking dish, and sprinkle some potato chip crumbs and cheese. You may use aluminum foil to keep the food moist. Bake for 20 minutes and garnish with some potato chips.
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Nutrition
WHAT IS
PROTEIN? By: Omar Mamdouh
Importance of Protein • • • • • • •
Gives you energy Helps maintain and build large muscle mass Cultivates the growth of your cells Regulates your electrolyte balance Creates essential antibodies and hormones Keep bones, cartilage, and blood healthy Additionally, it works to keep hair, skin, and nails revitalized and nourished • Protein enables the body to heal more efficiently • In fact, people who don't eat enough protein suffer a host of problems, namely wasting, where the body basically attempts to feed the protein hunger by breaking down muscles and other organs • There are 20 different amino acids, 12 the body creates itself and 8 that cannot be manufactured by the body and must come from diet alone. When foods contain all eight of these amino acids (aka known as Essential Amino Acids) it is called A Complete Protein
Amino Acids can be found in:
• Meat, turkey, chicken, and seafood. • Grains such as pasta, rice, corn, barley, oats, and quinoa. • Vegetables including dark greens, mushrooms, broccoli, peppers, and yams. • Legumes like peas, beans, and lentils. • Raw nuts and seeds, including almonds, pumpkin seeds, walnuts, and peanuts.
Guidelines for protein intake:
There are a lot of ways to determine how much protein the average person should eat to remain healthy. The Recommended Dietary Allowance (RDA) of protein is 0.8 gram per kilogram of bodyweight per day. That translates to roughly 0.4 gram of protein per pound of bodyweight for men and women ages 19—70.
protein intake for bodybuilders, athletes, and trained individuals:
• The recommendations applied to the general public just don't apply to bodybuilders who eat specialized diets and live radically different lifestyles than the average person. Occasionally, a nutritionist who's more 32 | January 2016
P
enlightened about the dietary needs of trained individuals will recommend around 0.8 gram of protein per pound of bodyweight per day. • Dietary protein need increases with rigorous physical exercise. The American College of Sports Medicine approved recommendation of 1 gram of protein per pound of bodyweight per day in case of serious athletes and bodybuilders.
So What's the Tolerable Upper Intake Level (UL) for protein intake:
• The Tolerable Upper Intake Level (UL), the amount of something you can ingest before experiencing negative results (anything from nausea to toxicity, or poisoning). However, and this is important, there is no UL established for protein as there was insufficient data to provide dose-response relationships to establish a Tolerable Upper Intake Level (UL) for total protein or for any of the amino acids. There is no evidence that protein intakes in the range suggested will have adverse effects in healthy individuals. • Take care that In case of sedentary folks consuming excess protein is just like consuming an excess of anything. Protein contains 4 calories per gram. If you eat too many calories, you're going to gain weight, so that it could result in obesity. But The more muscle you have, the more protein you'll use and the more calories you'll burn overall.
Protein and kidney damage:
• The breakdown of amino acids results in the formation of ammonia. The ammonia is then converted to less harmful urea in the liver and is then passed through the kidneys and excreted in urine. Because it's the job of the kidneys to take away any excess protein that your body's not using, mainstream nutritionists worry that eating excess protein could tax your kidneys. However, One study, presented at the International Society of Sports Nutrition's annual conference in 2005, examined the diets of 77 resistance-trained males and then tested their blood for various markers of kidney health. The subjects ate about 0.8 gram of protein per pound of
rotein is a macronutrient composed of building blocks called amino acids linked together to form protein chains in different combinations. The amino acid chains must be broken down in order for us to reconstruct their order in a specific way for our bodies.
bodyweight per day, and their kidneys were in perfect health. Another study, conducted at the Free University of Brussels (Belgium), found similar results for people consuming roughly 1.3 grams of protein per pound. There is a very strong evidence that athletes taking in more protein are actually using that protein, either to build muscle or to burn as fuel.
How quickly our small intestine can absorb amino acids into our blood:
• Whey clocks in at 8 to 10 grams absorbed per hour, • Casein at 6.1 g/hr • Soy at 3.9 g/hr, • Cooked egg at 2.9 g/hr. • These numbers aren’t completely accurate due to the complexities involved in measuring protein absorption, but they lend insight nonetheless. • Certain proteins are absorbed very slowly and others are processed fairly quickly. • A study commonly cited as proof of limited protein absorption found that 20 grams of post-workout protein stimulated maximum muscle protein synthesis in young men. • That is, eating more than 20 grams of protein after working out did nothing more in terms of stimulating muscle growth.
What this study really tells us is that, ideally, each time we eat protein, we would eat at least 20 grams every two to three hours. Eating more than that won’t help you get bigger or stronger; it’s simply a waste. Instead, space out your protein intake • Remember, though, that the study found that 20 grams of post-workout protein stimulated maximum protein synthesis in young men. • Don’t assume that this 20-gram number applies to everyone because protein metabolism is affected by several things: • How much muscle you have. The more you have, the more amino acids your body needs to maintain your musculature, and the more places your body can store surpluses.
• How active you are. The more you move around, the more protein your body needs. • How old you are. The older you get, the more protein your body needs to maintain its muscle. • Your hormones. Elevated levels of growth hormone and insulin-like growth factor 1 (IGF-1) stimulate muscle synthesis. If your body has high levels of these anabolic hormones, it will utilize protein better than someone that has low levels.
On the other hand, elevated levels of cortisol reduces protein synthesis and accelerates the process whereby the body breaks down amino acids into glucose (gluconeogenesis). So, while 20 grams of protein might be enough to maximally spike protein synthesis levels, this won’t hold true for everyone. Many people will need more protein to see the same effects.
Importance of Post-workout Protein:
• When you’re in the gym you’re tearing muscle fibers with each set. The protein you consume helps the muscles that were compromised recover quicker. This is why we recommend taking postworkout protein within an hour after your last set. • Essentially, the protein helps take what was damaged and puts it all back together. With a whey shake, the minute it enters the body a “quick-hit” of whey gets into cells and is then transported to repair and replace muscle tissue.
January 2016 | 33
Nutrition
Read before you Eat By: Noura Hassaballa
Have you ever stopped for a second and read the back of any packaged food you ate?
Unfortunately packaged and processed foods have taken over many peoples’ diets. Whether it’s them being unaware of the health hazards, or they are simply too busy to invest in their health. Not because some foods say low in calories, fat-free, or whatever the label may say means it’s healthy or should be used as a part of your healthy diet. As a matter of fact some of the so-called Low-Calorie snacks may be more harmful to your body than the full calorie ones.
Why am I telling you this?
Because it still takes me by surprise when people consume massive amounts of certain foods thinking that they can consume double or triple their normal intake just cause they are misled by the labeling. If it says “NO ADDED SUGAR” it doesn’t mean it is zero calorie; it only means that there are no extra sugar added to it. That also doesn’t make you automatically have as much as you want just because you think it is calorie free or sugar free while in fact it’s loaded with sugar.
What does the word “Processed” mean?
It’s not only the burger you eat at a fast food restaurant, or the ready meal you buy at the supermarket and throw in the microwave for 20 seconds. Any food that has been altered from its natural form in any way is considered processed; but wait a sec, not all processed foods are bad for you. Freezing fruits and veggies preserves most vitamins; tinned produce is more convenient when it comes to a busy schedule, but you will have to pick those ones with no added salt or sugar. Of course buying your fresh fruits and vegetables and cooking them at home is much better than eating them canned or frozen, but let’s be realistic here. How many people actually cook their food from scratch? Even some of the ingredients that are used for cooking at home may be processed, so all you need to do is to check the ingredients on your food items. If you can’t pronounce two or more of the listed ingredients and it doesn’t seem familiar to you then don’t eat it. 34 | January 2016
Forms of Processed Foods: • Some breakfast cereals • Granola bars • Juices • Tinned vegetables • Some breads • Cheese • Most packaged snacks • Cold cuts such as salami • Most packaged and soft drinks
Can “Processed Food” be a part of my healthy diet?
It definitely can if you Read the Label. You know that thing on the back of every food item you buy that is usually filled with numbers, calories, fats, proteins, and serving size? That is your nutrition fact label that you usually ignore. You can’t imagine how many people skip the counting part when they go grocery shopping. I also tell many of my clients to check the ingredients since there might be some hidden ones. Ingredients go in order of which the food is made of most. For example, if a jar of apple sauce listed apples as the first ingredient, then you know that most of the whole thing consists of that same fruit. Now don’t skip the second and the third ingredient, because it may say high fructose corn syrup, which means high in sugars and you really don’t want that in your diet because it leads to weight gain.
What to look for when buying processed foods?
Trans Fat: the worst type of fat. It is formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature. This type of fat raises the LDL (bad) cholesterol and lowers the HDL (good) cholesterol, with this combination of cholesterol say bye-bye to your healthy heart and hello to a heart attack. Trans fat is found in most bakery, potato chips, fried foods, biscuits, cinnamon rolls, creamer, and margarine.
Salt: most of the sodium you ingest throughout the day isn’t from your saltshaker; rather, it’s from the canned vegetables, preserved foods, fast foods, crackers, soft drinks, and so many other foods that may never even taste salty. Cupcakes are sweet right? Well, did you know that one medium cupcake can have up to 413 mg of sodium, while a healthy person’s intake of sodium should be kept under 2300 mg per day. Not only that high sodium in food can lead to hypertension, but it also causes water retention. That is why people who don’t watch their sodium intake are usually bloated and are always complaining from weight fluctuation within days. High Fructose Corn Syrup: a sweetener used in many foods and beverages. It is sweeter than sugar, and used to enhance the flavor of food causing you to overeat and add a few extra pounds to your waistline. HFCS forces your liver to release more triglycerides into the bloodstream; therefore, causing heart disease. When reading the ingredients and want to spot HFCS look for corn syrup, corn sweetener, corn syrup solids, and of course high fructose corn syrup. You may not be adding table sugar to your coffee or tea thinking that you are living the healthy way, but in reality you are getting more than normal if you pay close attention to the labels on the food you eat.
January 2016 | 35
Nutrition
15 H
Best Foods to Stop Hair Loss
Vitamin A
Hair reflects how healthy your life is, the healthier you live, the more shiny appearance of your hair. The hair loss is a normal process occurs every day but when excessive hair loss takes place that reflects deficiency of nutrients (in case of no medical issue) which should be considered in our daily intake to stop hair loss and help in hair growth. 36 | January 2016
• One of the most famous antioxidant. Its mail function is to promote eye health but it also plays an important role to promote healthy hair. • Vitamin A improves the production of sebum which is the oily substance secreted by the scalp, which protects hair from drying out and breaking off, also vitamin A by its function as antioxidant fights the free radicals that may cause hair down. • But excessive amount of vitamin A could lead to toxicity and result in the opposite effect and cause hair loss, so vitamin A consumed from food or supplements or both should not exceed 25.000 IU.
Vitamin B Complex
• They all help in reduction of hair loss, longer hair due to proper hair repairing and also more rapid hair growth.
By: Ahmed Mostafa Vitamin C
• Is vital collagen production as the protein keeps the skin and hair healthy. • Vitamin C improves absorption of iron from planet-based foods so helps in growth and repair of our hair.
Vitamin E
• An antioxidant that helps in fighting free radicals. Normally it plays an imperative role for skin health but vitamin E also helps the circulation by improving oxygen uptake, which in return help your body to produce new hair. • An excessive intake of vitamin E can cause bleeding due to blood thinning. It should also be avoided before any surgical procedure.
Iron
• Avoids anemia which is one of the main causes of hair loss.
• Presence of iron with adequate amount helps in the rebuilding and growth of hair follicles, as it carries oxygen to the roots.
Magnesium
• Is important for hair growth. Moreover, it controls hair loss in an abnormal way as the hair follicles need it to create strong hair strands which will stay intact for a long time.
Selenium
• Is one of the best antioxidants that improve metabolic functions and proper cell functioning. • Selenium improves hair growth and reduces dandruff, which helps keep the scalp healthy. • Selenium can interact with foods that contain protein as well as boost growth of hair.
Protein
• About 70%-85% of human hair is composed of a protein, keratin. • That’s why protein deficiency is one of the main causes of hair loss and hair thinning. • Proteins are made of amino acids; 11 of these amino acids are naturally produced by our system while the remaining amino acids should be taken from dietary protein source.
Zinc
• Plays vital roles for the body, as it builds cells, keeps the hormonal balance, helps in the absorption of other vitamins, and improves the ability of the body in protein use. • All of these are essential for hair growth and hair health.
Omega-3 Fatty Acids
• Is able to fight problems of dry and flaky hair, dandruff, hair fall, and inadequate blood circulation of the scalp. • It provides nourishment to hair follicles to make hair strong, healthy, and shinny.
Biotin
• Some times referred to vitamin H , Biotin improve healthy hair by increasing hair elasticity and protect it against dryness, which in return avoids the breakdown of hair. • It also helps body in producing keratin, which is the major component of healthy hair. • The dose should not exceed 100 mcg per day.
15 foods that are rich with the previous elements:
1. Sweet Potato Contains omega 3 fatty acids, magnesium, phosphorus, potassium, sodium, zinc, and vitamins A,B,C,K, and E. sweet potato is a great source of beta/carotene (turned to vitamin A into our bodies) that is known as one of the best antioxidants and free radical fighters.
2. Carrots Are a power house of important nutrients such as vitamin A , C , potassium, and beta/carotene (powerful anti oxidant). 3. Spinach • Is considered one of the super foods according to its nutritional and antioxidants constituents, such as vitamins B,C, and E, potassium, iron, magnesium, and omega-3 fatty acids which all required for healthy hair . • This green leaf vegetable classified as one of the healthiest plant based foods. • In addition to its high contents of iron, it’s one of the main resources of vitamins, minerals, and phytonutrients. • Spinach is rich in folic acid, which helps create red blood cells while iron is very important to avoid hair loss as it helps the red blood cells carry oxygen to her follicles which in return improves hair growth. 4. Seafood (fish, shell fish, salmon, tuna, and oysters) Are rich in vitamin B complex, vitamin E, iron, magnisum, selenium, protein, zinc, and omega-3 fatty acids . 5. Beef and Chicken Liver Are a good source of vitamin B complex , iron, zinc, selenium, and protein source. 6. Broccoli Is one of the green leaves family vegetables rich in vitamin A, C, E, B5, and B12, iron, zinc, and silica) in addition to vitamin A and C, and calcium. Vitamin A and C stimulates the production of sebum oil that moistures the scalp and hair, while calcium improves the strength of hair follicles.
7. Peppers They are great sources of vitamin C, A, B6, E, K, folic acid, antioxidants, and potassium. 8. Seeds Contains vital vitamins and minerals that are vital for healthy hair such as protein, selenium, vitamin E and B complex, zinc, magnesium, iron, and omega 3 fatty acids. 9. Nuts Are good sources of potassium, omega 3 fatty acids, vitamin B complex, vitamin E, and protein. 10. Beans and Lentils Rich in vitamin C and B complex in addition to iron, zinc, protein, folic acid, potassium, magnesium, and phosphor. 11. Cheese and Egg • Eggs contain all the major essential vitamins, minerals, and protein except vitamin C and fatty acids. • Cheese is important source of protein, vitamin A, vitamin B complex, calcium, phosphorus, zinc, and fatty acids. 12. Wheat Germ Contains vitamin A, E, D, and B complex. 13. Beets Rich in iron, sodium, potassium, magnesium, and antioxidants. 14. Lean Beef and Chicken Breasts Contains large amount of protein, vitamin B complex, iron, and zinc. 15. Fruits (kiwi, pineapple, orange, and guava) They are a great source of vitamin C which works along with other minerals and vitamin to support hair growth and health.
January 2016 | 37
Body & soul Doing Yoga Vs. Becoming a Yogi By: Sandra Shama Kaur
M
any Egyptians are currently practicing the ancient art of Yoga. Yoga postures are being modeled throughout the capital of Cairo by the young and the restless, where some believe that they are mastering the practice. To speak of master, would be foolish, for we are far away from its realities. But lets talk about becoming a Yogi and what that really means? At one point in my life, I also felt excited for being able to master challenging postures like head stands, back bends, shoulder stands or crow pose. And my excitement translated into snapping and sharing intriguing photos of these difficult postures. What I did not know back then, was that Yoga goes beyond perfecting the pose. It is really about the connection between the breath and the pose. Consider for example the pace of your breath whilst in a challenging pose. Can you slow down your breath to 4 breaths per minute while standing in a challenging pose? If yes, then, you are becoming a yogi. The next question is, can you slow down your breath to 4 breaths per minute while you are in an extremely stressful real life situation? Like a heated confrontation? During long traffic hours? When you hear of some chaoslike death, war, losing a job, or illness? If you can, then you are becoming a yogi. Real life problem is nothing but a challenging pose. The next question is how quickly you can relax yourself by yourself? By relaxation I do not mean relying on external stimulants such as a beer, cigarette, or watching TV, but lying down on your back and breathing long and deep while consciously feeling each and every part of your body that is tense and
38 | January 2016
relaxing them by directing the breath and through visualization. If you can, you are becoming a yogi. The next question is how slowly can you eat and take pleasure in chewing food into tiny increments and devouring the juices before swallowing each bite? If you can, you are becoming a yogi. The next question concerns your mind and thoughts. Did you know that the mind expels around 70,000 thoughts per day? The question is, to what extent are these thoughts propelling you into action? Can you discriminate between a thought and an emotion? Do you have the willpower to put the breaks on yourself from reacting impulsively? Can you make links between your emotions and subconscious patterns stored in your cell memory linked to past trauma, memories, and stories? Such an awareness and understanding provides you with the wisdom and clarity to know how to let these things go so that they do not run your life for you. If you can do this, you are becoming a yogi. The final question will indicate whether you have attainted the highest form of yoga. Are you ready? Can you sit at the dinner table with family, whether its your husband or wife, mother or father, aunts or uncles and have insurmountable and contagious internal peace given the inherent gaps and differences in the ways you think, act and live your life? If you can, you are becoming a yogi. So next time you’re on the Yoga mat, remember where the post is taking you. That is the path of a real Yogi. Peace, Love, and Light.
Body & soul
Meditation Comes in All Shapes and Sizes
W
We’ve all heard the word meditation, but how involved were you in it when you heard it? How deep is your understanding of meditation? Take a moment, right this moment, and think of the true meaning and definition of meditation. Ignore your surroundings and before you read the next sentence, simply think of what meditation is. What you’ve just experienced is a form of meditation, called reflective meditation. Meditation is a means of transforming yourself. It is a practice to enhance your state of being through the mind. Time after another, similar to any activity we do repeatedly, you’ll have trained yourself to reach this state faster and more intimately. The benefits behind meditation are tremendous and quite noticeable. Similar to the upgrade in your physical
40 | January 2016
By: Mark Constantine
condition after training your muscles, which also affects your mood, your mind can affect your body in ways you thought were impossible. Meditation can help reduce anxiety, panic, stress, and increase focus, attention spans, mental strength, and even emotional intelligence. As much as you may desire a fit body, you should match it with a fit mind. In an experiment conducted by Wake Forest Baptist Medical Centre, meditation for just about an hour increased the participants’ pain thresholds to levels higher than those of participants exposed to morphine. Meditation has also many medical benefits such as improving the body‘s immunity, cardiovascular, and respiratory systems according to the American Journal of Cardiologists. Meditation can simply be seen as what completes our fitness condition, since the body and mind are as connected as anything can be. The techniques and types of meditation are endless, since the combinations of mental, emotional, physical, and environmental conditions are too. However, the most common types practiced worldwide are as follows:
Mindfulness Meditation:
Probably the easiest to practice in our beloved Egypt, since it is mainly about flowing from one distraction to another. Use your senses to be aware of all the things around you, but try not to cling to one thought, but rather keep transiting from one to another. This will teach you to be more attentive, or “mindful” towards your surroundings. This type of meditation reduces anxiety and depression, and the best part is it can be practiced almost anywhere. One setback with meditation that is dependant on external factors like this one is that many beginners or even intermediates may be negatively affected by the input from the environment they’re in. Always begin your meditation in suitable environments where you can control the surrounding area, such as in the comfort of your home, before you decide meditate in public places like a park.
Spiritual Meditation:
As the name may suggest, this can be performed during times of worship, where you focus on a question or problem you have. This is not only relaxing due to its burdenlessening nature, but can also be rewarding. The main idea in this is to believe that all negativity and suffering can be surpassed by being closer to the guidelines you follow in life, and in turn, these thoughts will open a window for you to love and forgive yourself more easily.
Focused Meditation:
This might be a little challenging at first, but will always present something new for you to realize eventually. You’ll have to find a quiet and comfortable place during focused meditation, and direct your thoughts towards a single thing, whether it is an object, movement, sound, or even the way things happen to be around you. Try to dwell deeper in it and block any irrelevant thought. Unlike most types of meditation that encourage “emptying your mind,” your mind should always be thinking about what you are focused on in this type of meditation.
Movement Meditation:
Not all forms of meditation involve orange garments and stillness. Focus your thoughts on a movement of your choice to perform repeatedly, such as a gentle wave like motion with your arms. Keep your eyes closed to avoid distractions and find the movement that soothes you. This might be a little hard at first, but if you’ve read this far, you might as well try it out. If you’re the restless type of person, associate a movement with your meditation and try synchronizing it with your breathing. Don’t forget to pay attention to your posture!
Mantra Meditation:
A mantra is a constant sound or hum produced while meditating, and this mantra is the object of focus. In yoga, the most commonly used mantra is “Om.” This sound in particular produces deep vibrations and the wavelengths from this mantra can be harnessed as the sound of the chanter’s energy. This can be done alone, or in groups and is energizing and calming. You’ll be amazed by the things you notice. After all, everyone has his own mantra and there’s no incorrect way to produce your “Om.”
Pain Relief Meditation:
Before you rush into conclusion about how this sounds, it has been proven in a study conducted at Arizona State University’s Psychology department, that through the mind only can one reach higher levels of pain tolerance. Meditation will not eliminate the cause of pain, but can keep your body less aware of the pain, specially in chronic diseases, by alterations in the brainwave activity, cardiovascular and nervous systems. Several factors in this are involved such as deep, yogic, or diaphragmic breathing, the severity of the pain, and your skill in meditation. The listed types of meditation are just a few to give you a brief idea of what meditation is about, what it is like, and what to expect. It’s up to you now to find what is most suitable for you. Keep in mind that meditation is not as easy as it sounds. You may face difficulties in the beginning like falling asleep, so try meditating after waking up or during a walk. If you’re easily distracted then enjoy the challenge and keep working on it!
January 2016 | 41
Body & soul
Keep Your Meals Close But
Your Dentist Closer By: Mark Constantine
After several attempts, failures, constant trial and error, your persistence in the pursuit of the ideal diet plan that suits your body has finally come to an end. You may have settled for a diet consisting of meals high in carbohydrates, or prefer broken down portions to consume throughout the day, or just are trying to reach a personal best in your caloric intake. Whatever it is you settle for, you’ll be munching on a variety of foods. During this process, your body is under attack. The battle is constant and endless. The only outcome is you either win, or lose. After every meal, the bacteria in your mouth turn sugars (mainly glucose, fructose, and sucrose) into acids by a process called fermentation. These acids demineralize the surface of your teeth and break their structure, eventually causing dental caries. The bad news is, there is no way to completely eliminate the bacteria, but the good news is, the battle is quite easy to win.
Clean your mouth
Cleaning means more than brushing. It is recommended to brush twice and floss once a day. Brushing your tongue also removes bacteria from the surface. Neglecting your toothbrush will lead to a layer called plaque forming on your teeth within the first twelve hours that promotes bacterial growth. If this layer is left undisturbed for a few more days, calculus (a solid layer that is no longer brushed off at home) is formed. Brushing not only takes care of this layer, but also massages your gums and keeps them healthy. Note that the most important time to brush your teeth is before you sleep, since your body is no longer actively fighting the bacteria. See a dentist once every six months to make sure you’re calculus-free, which takes less than 30 minutes.
Fluoride application
This can be done using toothpaste, since 42 | January 2016
they all contain the fluoride you need. Your dentist can also apply fluoridated topical pastes to your teeth in the clinic, keeping them more caries-resistant. Unlike some developed countries, Egypt’s tap water does not contain fluoride, so a substitute is required.
Number of meals per day
Simply put, the more meals you have, the more frequently your enamel is demineralized. However, having several meals isn’t a problem as long as you counter the negative effect of food on your teeth. Here’s how it can be done: • Rinse your mouth after every meal to wash away remaining foods and reduce intraoral acidity. • Keep a pack of xylitol gum around. When you consume harmful sugars and the acidity in your mouth increases, chewing gum increases the salivary flow which decreases the acidity. Xylitol, a natural sweetener, has been proven to decrease acidity and improve enamel remineralization.
Diet content
When your mother told you not to eat too much candy, she had a reason. Sweets are the fastest way to promote dental caries,
specially if the sweets are sticky. Foods that don’t contain harmful sugars such as fruits (except citrus ones), vegetables, fat-free dairy, lean meat, poultry, etc. are a good approach to a teeth-friendly diet. Acidic foods like lemons and oranges are also not the best for your enamel. Note that some supplements may also contain sweeteners that can harm your teeth, so always know your ingredients. Sugars in meals give bacteria the energy to make acid, but consuming acidic foods gives the bacteria a more suitable environment to live in. The best thing to do is brush before exposing your teeth to acid and rinsing after your meal to balance out the acidity. The reason you shouldn’t brush after this meal is because your enamel is weak and brushing will damage your teeth, so neutralize the acid before you brush. Several patients in the clinic suffer from a dry mouth with low salivary flow due to natural causes or smoking, which increases the acidity in the mouth and leaves your gums unhealthy due to poorly oxygenated air around them. Others simply love tea, and throw in a few spoons of sugar. This isn’t a problem until they tell me how often the tea is consumed. Sugar-free tea or the use of natural sweeteners is a good solution to this problem. The amount of food you consume in a meal
doesn’t matter at all. Consuming 10 spoons of white sugar in one meal is a lot better than consuming one spoon every few hours.
Drink water regularly
As a dentist, hydrating yourself isn’t as important to me as using water to decrease the acidity (or increase the pH) of your oral cavity. Similar to how acids demineralize your teeth, calcium and phosphorus remineralize them, so make sure you’ve got some dairy in your diet. Having a bright and healthy smile not only gives you confidence during social encounters, but says something about your hygiene. The opposite sex is more likely to find you attractive when you have shiny white pearls to flash at them. To summarise... 1. Brush twice and floss once a day. 2. Rinse after meals. 3. Avoid acidic foods and sugary candy. 4. Use sugar-free or xylitol chewing gum. 5. Crunchy foods are better than sticky ones. 6. Smoking is bad for you and your teeth. 7. Meal size doesn’t matter.
January 2016 | 43
Body & soul
Choosing Your New Year’s
Resolution By: Yasmine Shahine 44 | January 2016
others’ opinions to drown your inner voice and convince you that you can’t or that you will never find that hour in your busy day. Lets choose quality over quantity this year, and to be able to do that, you need to create time for yourself.
Let me give you some tips that might be helpful... • Most of us start our day with a “to do list.” But have you ever thought of starting the day with a “stop do list.” Both lists are equally important even though most of us understimate the importance of the second one.
• Throw the “I’m not good enough” belief in the trash bin now. Stop convincing yourself that being what you want is a very complex thing! We are always trying to find ways to convince ourselves that we are not good enough. It’s like saying if only we have enough clothes, friends, connections, money, talent, support…. you name it! Most of us want things done the easy way, or if we didn’t make it, it’s always easier to blame anyone or the circumstances but never to blame ourselves. The second you start feeling and believing that you are good enough to achieve your goals, that’s when you will take your first step in the right direction. • Change your “I Should” to “I Must.” Try it out loud now, when you say “I should find time to listen to my own inner voice” is completely different than when you say out loud “I must listen to my own inner voice”. First time, you will find yourself coming up with excuses to not finding time while second time, you will energy will order your brain to create that time.
Before you get your paper and pen and start writing down lists of goals that you would like to accomplish in 2016, how about you start first by asking yourself “what was missing in my 2015?'' First, you need to be very honest with yourself here and start digging in to find the reasons behind not reaching any previous goals that you have set in the past. To help you out here, I’ll give you a hint of what most of us are missing in our lives these days; you are missing “TIME”.
sure that every one around us is happy but we forget to be happy with ourselves. Most of us are always caught in making a living, answering our phone calls, mails, buzzers…plus our family’s demands, our country’s economy, stock market, and real estate! If you give yourself the time, the gift to feel and listen to your body, to think, the whole game could change. If you don’t, you could succeed in anything you’re doing but you will still feel empty.
Time for yourself, time to actually feel not just to react, time to sit down to dream and decide how you want your life to be!
If I asked you what would you do to build a good relationship with someone, what will be your answer? You’ll say I need to spend more quality time with them, right? How about yourself?
Unfortunately, the hypnosis of our culture is always pushing us to be constantly making
Start now, decide to have time for you, even if it’s only one hour in your 24 hours! Don’t allow
• Don’t compare your life goals to others! After all, this is your life and you are not living it to prove anything to anyone. Don’t allow the social media pressure these days to dictate any of your wishes or goals. Afterall, your life is worth to be lived your way not anyone else. • The picture of perfection that you keep holding in your mind of how you want your life to be can change! Everything can change by time, and the only thing that will remain the same is “who you are”. So don’t allow the negative picture that you create to ruin your present. If it did not happen the exact way you want, don’t allow it to make you lose faith in yourself and your abilities. You can change these blue prints, don’t allow them to change you. Just because you couldn’t achieve your past resolutions means you will not achieve this one as well. Keep going, keep trying, and don’t let anything distract you. Don’t let anybody steal your dream. Say to yourself now FAILURE IS NOT AN OPTION. HAPPY NEW YEAR!
January 2016 | 45
The Game What is speed?
It goes without saying that for many people; speed has been highly sought after. Whether it involved a player competing against an opponent, a soldier beating the enemy on the battlefield, or a woman rescuing somebody from a possible threat, the need for speed is always mandatory and exciting! Speed is the ability to attain a high velocity of movement across the ground or move limbs quickly to grab or throw an object. Speed largely relies on the acceleration of the athlete from a stationary position, utmost speed of movement, and also speed maintenance (reducing deceleration). Along with speed, there are other types of training that are integral to developing a speedy athlete.
Everything You Need to Know about
SPEED
Strength training can build muscles through harnessing resistance against an opposing force, where the resistance can come from our body, free weights, or machines. Building strength helps athletes’ master control over their bodies and effectively increase skillful movements. Power training, on the other hand, trains athletes to burst the greatest volume of their topmost strength within the shortest period of time possible. Power is the product of both strength and speed, thus it is imperative to build a foundation of strength in order to have the ability to perform the most fundamental exercises competently. Agility training enhances the athlete’s ability to change directions rapidly and brake suddenly without losing control over the body, balance, or speed. Agility training is thus suitable for particular sport scenarios.
What are the types of speed?
• Acceleration Speed: From stop to go • Deceleration Speed: From go to stop • Lateral Speed: From side to side • Linear Speed: A straight-line run 46 | January 2016
While it is absolutely vital to practice all four types of speed that stem from the initial foundation of strength, each form of sports puts certain emphasis on specific types of speed and fosters the development of speed within its beneficial elements. For example, football may entail certain forms of speed that are different than track sprints.
Who needs speed?
Speed is considered to be one of the primary components of fitness, due its productive influence on the performance of athlete in numerous sports. For some athletes such as track and field sprinters, speed skaters, swimmers, cyclists, basketball players, and tennis players, speed is a vital factor for fitness. Other forms of sport rely on speed as one way to improve overall fitness.
How can I determine the acceleration, maximum running speed, and speed endurance depending on the distance run?
Basically, you can run a maximum sprint over a distance, such as 10, 20, or 50 meters, and record the time. The starting position should be standardized to guarantee accuracy and the run should be on a flat track. Also make sure to have an adequate warm-up before running. You can then measure the score for acceleration by recording the time for the first 15 meters for instance, and then time to run for a maximum running speed for a distance of 30-60 meters.
This score can be presented as a running velocity of distance/time. If we assume a run of 35 meters, the rating should go as follows: • Very Good: <4.80 for men and <5.30 for women • Good: 4.80 - 5.09 for men and 5.30 - 5.59 for women • Average: 5.10 – 5.29 for men and 5.60 – 5.89 for women • Poor: > 5.60 for men and > 6.20 for women
Based on your speed level and type of sport, ask your coach to design a training regimen that would suit your current performance.
January 2016 | 47
The Game
S
Speed and agility are two fundamental attributes that can upshift performance and help you become a more challenging and powerful athlete. One of the quickest ways to develop speed and maintain an adequate body composition is through short sprints with full recovery and weight-training. Agility is more complicated; however, as many high intensity training drills for agility should be done in low volume, including high impact drills such as plyometrics. It is thus advisable to allow 48 hours of rest post to high intensity trainings to permit full recovery and prevent potential injuries. Getting fit, running fast, and practicing cutting are vital steps to boosting agility and speed while burning calories. Hence, we are providing this 4-week agility workout plan for maximum yields.
Guidelines:
• Complete the speed ladder drills, sprints, and single leg deadlift twice per week on Saturdays and Tuesdays for four weeks. • Before beginning any workout, it is certainly imperative to stretch the targeted muscle groups.
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Agility Workout for Faster Footwork
The Ladder Drills Workouts:
• Agility Ladder Linear Run: Run through the ladder while allowing your right foot to touch down between each rung. Keep minimum contact with the floor as much as possible. Turn around and then repeat the same workout using the opposite foot. Perform one set as fast as possible. • Agility Ladder Linear Stride Run: Run through an agility ladder in a speedy motion while touching one foot down between every other rung. Emphasize arm swing at 90 degrees with left hand up and your right knee and vice versa. Perform one set as fast as possible. • Agility Ladder Lateral Shuffle: Stand on the right side of the ladder, and then step laterally with the left foot into the first square, followed by your right foot on the same square. Then step laterally on the following square with your left foot, followed by your right foot. Resume this exercise and perform 2 sets.
The Sprint Workout:
Sprints are divided into three components: acceleration (less than 5 sec for 0-3- meters), speed (sprints between 5-8 secs for 30-60 meters), and speed endurance (sprints between 8-12 secs for 60120 meters). Before starting your sprint training, remember to do a general warmup (i.e. push-ups, squats, jumping jacks), dynamic stretching (i.e. walking lunges, high knee lifts, bum kicks), and mobility work (bridges, mountain climbers, lying cobras). • WEEK 1 Tuesday 10m sprint, 2 sets, 4 repetitions, 60 seconds rest between each rep and 5 minutes between each set. Saturday 20m sprint, 2 sets, 4 repetitions, 60 seconds rest between each rep and 5 minutes between each set.
• WEEK 2 Tuesday 10m sprint, 2 sets, 3 repetitions, 90 seconds rest between each rep and 5 minutes between each set. Saturday 30m sprint, 2 sets, 3 repetitions, 90 seconds rest between each rep and 5 minutes between each set. • WEEK 3 Tuesday 20m sprint, 2 sets, 3 repetitions, 90 seconds rest between each rep and 5 minutes between each set. Saturday 40m sprint, 2 sets, 3 repetitions, 90 seconds rest between each rep and 6 minutes between each set. • WEEK 4 Tuesday 30m sprint, 2 sets, 3 repetitions, 90 seconds rest between each rep and 5 minutes between each set. Saturday 60m sprint, 2 sets, 3 repetitions, 2 minutes rest between each rep and 8 minutes between each set.
The Strength Exercise:
Weight-training sessions could be either 3-4 days a week with upper/ lower dynamic effort or 2-3 full body training aiming on core compound lifts. • Trap-Bar Split Squat Stand in the center of the Olympic hex bar with the left foot two feet in front of your right foot. Lower your hips and slightly bend your knees. Grab the bar and hold at arm length, then raise the right heel. Drive hips back to the starting position then repeat on the other side. Perform 3 sets of 10, 8, and 6 reps. *Other options may include deadlifts (3 x 3-6), pull-up (3 x 5-10), bench press or shoulder press (3 x 8-12), or unilateral leg lunge (3 x 6-12) There are various speed and agility training plans along with endless useful information that could not be written in a single article. Should you set a goal, make sure to hire a personal coach for guidance.
January 2016 | 49
The Game
Sprint Training for Better Performance
O
ne of the elements that distinguish an athleteâ&#x20AC;&#x2122;s overall performance is his ability to execute sport with speed. Running speed in precise has garnered a wide respect among many sportsmen and sportswomen, due to its fascinating effect in the field. If you want to increase speed, you must incorporate sprint in your training program, allowing for full recovery. Now sport performance and sprint speed go hand in hand, or in other words, boosting sports performance is not merely limited to sport skill and strength, but also includes speed and power. Each type of sport requires a specially-tailored training program with distances that should be completed. A good base level of strength also contributes in running faster, as it trains the central nervous system to activate muscles in order to fulfill the required task with maximum capacity. When strength is attained, power can be executed.
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The Importance of Developing Strength: When the proper running mechanics and motor patterns are settled, horsepower (strength and explosiveness) can be consequently used to advance further speed. Power, on the other hand, is the ability to apply this strength at the fastest speed possible. Along with optimal mobility, an athlete can vastly enhance the stride frequency and stride length. To build-up strength, you can design a weight training regimen that includes squats, deadlifts, pull-ups, and rows, or use body weight exercises, such as push-ups, pull-ups, lunges, and plank. Weight lifting ten minutes prior to a sprint can surprisingly prime your nervous system and consequently maximize your sprint potential! An overweight person may lack body strength; hence, developing a good aerobic conditioning is crucial to drop the excess body fats. Cardiovascular training like running, biking, or any 30-60 minutes exercise that is performed at a moderate heart rate as well as adopting healthy eating habits can contribute in overall weight loss.
Running with Proper Biomechanics: Neglecting the body form during a run as well as arm and leg drills are among the very common misconceptions among runners. Just as many athletes mind their body form while lifting heavy weight, the same applies to running, because the form is the essence
of doings things right. Field sports like football are among the games that do not require intense form practices, as these sports are played at angles and require athletes to constantly change directions and speeds. Other sports, on the other hand, may require a warm-up followed by an accelerating speed, which necessitate guidance from a coach to adapt the right posture.
both feet. Upon landing, perform a prompt standing long jump as far as possible. Do 3 sets of 5 reps. • Forward Bounds: Take long potent strides and concentrate on driving off the ground with maximum power output. Uphold proper arm and body posture. Foot contact should be made on the balls of your feet. Maintain full backside extension and front side knee flexion through each push.
Key Points for Runners:
To build explosive power, you may try to reverse the number of sets and reps you perform, as this will allow you to perform the same volume but with faster lifting phase. Slide an extra 10kg onto the barbell, allow enough rest between sets, and do your best at every rep.
Field sports chiefly focus on the acceleration and deceleration of the athlete’s hips, as it facilitates the change of motion, stop, jump, etc. Movement skills also help enhance quickness, agility, and speed, while minimizing your injury potential. Cones, hurdles, bungee cords, weight vests, and sleds are among the useful training tools to practice acceleration and deceleration. If you happen to live next to a hill, that would save a lot. Sprint speed also requires a powerful transfer of energy from the leg to the ground, which can be achieved through hammering your hamstrings in the gym. In a study entitled Mechanics of the Human Hamstring Muscles during Sprinting performed at the University of Melbourne have concluded that ‘the biarticular hamstrings lengthen, produce peak force, and perform significant eccentric work during the terminal swing phase of the stride cycle.” Deadlift variations are among the topmost exercises for hamstring strength. Leg cycling is also another option, where you can basically stand next to the wall and raise your leg up parallel to the ground and then slowly lower down and then back up behind your body. Complete one cycle and work your way up to 4 x 10 repetitions. A joint research project at the University Pablo de Olavide in Seville, Spain and AUT University in Auckland, New Zealand about the effect of plyometric training has concluded that ‘To maximize sprint ability, the combination of different types of plyometrics and the use of training programs that use greater horizontal acceleration would be suggested, as opposed to using only one type of jump training.’ • Depth Jumps to Standing Long Jumps: Stand on a box at least 12 inches above the ground, and then step off and land on
There are many ways to build some sprinting strength through adding these movements at the gym: Power cleans 5 x 5 Barbell squats - 6 x 3 Bench press - 6 x 3 Plate and body weight complex finisher - 3 x (90-second rest) Chin-ups – 10 Jump squats w/plate - 12 Hanging knee raises - 20 Reverse lunge w/knee drive - 8 each leg Dips - 10 40-Foot sled drag While on track, you may perform some dynamic warm up to activate the nervous system and then shift to the training: Dynamic Warm-Up Skips – 50m Backward skips – 50m High knees – 50m Butt kicks – 50m Backward runs – 50m Leg swings front and back x 10 Track Session 1: Conditioning Run: 8 x 200m, walk back in 2 minutes for rest. Time: 30 seconds maximum. Track Session 2: Competition Sprint: 250m, 150m x 2, rest for 2 minutes between reps and 8 minutes between sets.
January 2016 | 51
The Game
Speed Training to Top up Your Fitness Level
A
significant number of sports require speed over short distances, such as baseball, hockey, football, and basketball. Hence, many sportsmen and sportswomen have a strong urge to add a short distance speed component to their regular training program to emphasize the development of power and speed. Before launching into a speed training program, it is essential to know two types of speed training; there is speed strength, which is exerting uttermost force at high velocities, and speed conditioning, which is being able to keep running speed for around seven seconds or longer. Both types are suitable for different levels of experience and can enhance performance in the field of play. However, it is certainly a must to maintain a good nutrition and high level of physique for maximum gains. To prevent injuries and a slack performance, you should focus on your flexibility through static stretching, PNF stretching, and dynamic stretching. The first type of stretching can lengthen your muscles and it is suitable during the cool down period of a session. PNF stretching is best performed during the warm-up period for those who are chronically tight. And finally, the dynamic stretching promotes a full range of motion and elongates the muscles. Among the most effective dynamic warm-ups are the following: • Flying Eagles: On a yoga mat or field, lay on your back in a sleep position. Raise your right arm and left leg at the same time towards the ceiling, so both points touch each other. Perform the same workout with the opposite sides. • Walking Arm Circles with High Knee: On the field, walk and raise your knees into a 90°angle while moving your arms into a circular motion at a 90°angle. • Speed Skips: Quickly bring alternating knees up towards your chest in a dynamic motion in the field.
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Key Points to Consider in Your Workout Routine: Flying Sprints:
How can we increase hand speed?
It is a 30 yard run, where the athlete gradually builds speed until a maximum effort that could lie anywhere between 10 – 40 yards.
Seated Strides: Sit on a yoga mat or field with legs out straight, eyes focused on a fixed point, and torso with a slight lean forward. Then stimulate the motion of the arms for 30-45 seconds while keeping elbows at a 90°angle.
Core Conditioning:
And what about foot/leg speed?
Since the core connects the upper and lower body’s muscles, an athlete should focus on strengthening those areas, including the abdominals, lower back, and obliques through medicine ball exercises, crunches, and leg raises. Plyometrics: Plyometrics training adapt the body to explosively contract muscles in the fastest way possible. The following are some of the plyometric exercises: • Broad Jumps: In a standing position, push your hips back and keep your chest and eyes up. Move your arm back and then swing in a full extension as the hips peal tension in the dip. Explode out of the standing spot and take off in hollow body position while allowing the arm to lead the direction of the body. Land in a partial squat and repeat. • Bounding: Get a running start and then bound from one leg to the other for about 50 meters.
Strength Training:
One of the types of workouts that builds strength, enhances speed, and recruits muscle fibers is strength training. Strength training includes front squats, power clean, deadlifts, and straight-legged deadlifts. Also unilateral exercises should also partake in any strength program, where they include lunges, step ups, and Bulgarian split squats. To yield best results out of those exercises, one should maintain a good body posture, keep repetitions low, allow full recovery between sets, and train the entire body.
Speed Ladder: Place a cone 40 yards from the ladder. Hop through the ladder on your left foot and then sprint towards the cone. Backpedal to the ladder and then turn around and hop again on your right foot. Dot Drills: On a yoga mat, place five dots apart to provide five patterns of jumps ranging in different motions. Each of the five patterns should be performed five times to provide a total of 25 movements.
WORKOUT SAMPLE:
It is advisable to perform this workout twice a week and avoid any weight lifting training on the same days. Allow a good rest between each phase. Warm Up for 20 Yards: • Butt knees • Backward run • Reverse lunge hip stretch • Straight-leg bounds
Phase 1: Stationary • Hip Rotations: Stand with feet outside hip width. Lift left leg forward; rotate in a circular motion clockwise and then anti-clockwise. Perform 10 reps for each side. • Wall Swings: While facing a wall, place both hands on that wall and swing one leg across the body and back out. Perform 10 reps for each side. • Spider-Man Steps: In a pushup position, step forward using your left leg so your heel is about 5 cm away from your left hand. Perform 12 reps for each side. • Cook Hip Lifts: Lie on the ground, bend one knee, and hug your knee towards the body. Do a hip bridge with the bent leg, driving through the heel. Perform 8 reps for each side. • Seated Arm Mechanics: Sit on the ground and sprint your arm as if you are running, while keeping a good body posture. Perform 2 reps of 20-second movement. Phase 2: Wall Drills • High Knees Strike: Face the wall and place both hands while keeping arms locked. Raise left leg up and keep right leg out. Drive left leg down and right leg up then alternate. That’s one rep. Perform 8 reps for each leg for 2 sets. • Starts: This workout lasts 20 yards and is performed in a pushup position and pushup down position. First, place one foot forward and one backward then work on getting a burst out of this stance while driving through the hips, then sprint. Perform 2 sets of each stance. • Sled Pushes: This workout also lasts 20 yards and could be done with a sled or a resistance band with the assistance of a partner. Phase 3: Stair Sprints and Strength (Total of 8 sets) • Set 1: Run up stairs, run down stairs, do 10 pushups. • Rest: 20-30 sec. Then repeat again. • Set 2: Run up stairs, run down stairs, do 8 squat jumps. • Rest: 20-30 sec. • Set 3: Run up stairs, come down stairs, do 8 squat jumps. • Rest: 20-30 sec. • Set 4: Run up stairs, come down stairs, do 10 burpees. • Rest: 20-30 sec. Then repeat again. • Set 5: Run up stairs, come down stairs, do 10 split squat jumps each leg. • Rest: 20-30 sec. Then repeat again. The Cool Down: • Quadriceps: Stand hip-width apart, then bend your left leg and grasp the front of your left ankle, while keeping shoulders retracted. Repeat on the other side. • Hamstring: Sit down on a yoga mat and extend both legs. Bend your left knee and place the left foot outside the left hip. Lower your chest and touch the right ankle. Repeat on the other side. • Shoulders: Stand upright and clasp your hand behind your back and extend them upwards. Hold for few seconds. • Triceps: In a standing position, raise both hands and point them to the ceiling. Bend your right arm so as the right palm is touching your back. Apply some pressure and repeat on the other side. • Hip Flexor: In a kneeling position, bring your right foot forward and bend in a 90°angle. Draw your hips forward until you feel a slight stretch, while keeping shoulders retracted. Repeat on the other side. January 2016 | 53
F T Facts
It is imperative to strengthen the muscles that support your knees to enhance a knee injury and prevent further ones.
There are many vegetarian foods that have high levels of protein, such as edamame, lentils, peanut butter, peas, kale, and broccoli.
The human body has more than 650 muscles and about 45 miles of nerves!
To gauge portion sizes, serve your meals in salad plates instead of dinner plates, and pack your snacks in small plastic bags.
Consistent weight-bearing exercise stimulates the formation of the bones and decreases loss of bones that are associated with age.
Not in the mood for weight training? Try dancing, cycling, walking, climbing stairs, or gardening.
Styles & Features
PORTABLE GADGETS YOU WANT TO HAVE IN 2016
OAKLEY HALF JACKET 2.0
Among the high-tech features of this product is the patented XYZ Optics that extends clear vision and lens curvature provides a peripheral view. The unobtanium ear socks and nose pads keep glasses in place throughout your run or outdoor workout. The interchangeable lenses can allow you to change lenses in seconds to optimize vision in any environment. And finally the O-Matter stress-resistant frame material is lightweight and durable for all-day use and protection. Available in one size at amazon.com for EGP 940.
NIKE + FUEL UP APP FOR IOS
Designed for iPhone 5s or above, the Nike Fuel App can help you track and share your activity directly on your phone. The app also provides a feature that shares your progress and goals with friends to enhance performance and add little motivation. It can also track your running and training activity with Nike+ Running and Nike+ Training Club. You can similarly have an insight into your activity by making Nike Fuel visible in the iOS Health App. Available in three sizes with USB charging cable. You can find it at amazon.com for EGP 1,290.
SPIRE MIND AND BODY TRACKER
It seems that anyone can become calm and mindful with Appleâ&#x20AC;&#x2122;s new product. As you clip the devise into your pants or bra, the tiny Spire Stone senses respiratory patterns that detects a range of feelings (Tense, Calm, and Focus). Once you know how your current state of mind affects how you breathe, you will learn to breathe right to change your state of mind. The device will encourage you to maintain a consistent breathing pattern that will help you reduce stress and lower blood pressure. Good news, you will charge your Spire only once a week. The smooth, elegant device is available at Apple stores for EGP 1,136. 56 | January 2016
THE TEST TUBE PROTEIN SHAKER
A strong, long-lasting, portable stainless steel protein shake should never be taken for granted! Equipped to last a lifetime, the protein shaker can certainly enhance peopleâ&#x20AC;&#x2122;s lifestyle and provide an easy access to protein drink post to any workout routine. Backed by Lifetime Guarantee, the protein shaker will help you shape your body at only EGP 200. Available at amazon.com.
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MONREAL LONDON PRINTED SHOULDER BAG
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MONREAL LONDON BLUE SIGNATURE SPORTS BRA January 2016 | 57
Meet The Dr. Heather Reese Nutritionist
What is a low purine diet? These stones are the result of a build-up of uric acid in the blood. When uric acid accumulates it forms urate crystals that are deposited in the joints, tendons, ears, and kidneys. People who suffer from urate stones or gout should avoid foods high in purines, which are broken down into uric acid. Foods that are high in purines include anchovies, bouillon, brains, broth, consommé, goose, gravy, heart herring, and kidney. You should also avoid mackerel, meat extracts, mincemeat, mussels, partridge, roe, sardines, scallops, and sweetbreads. Finally, be cautious when drinking alcohol because it can increase the production of uric acid while interfering with its elimination in the kidneys.
Craig Friedman Vice President of the Performance Innovation Team for EXOS
How to improve my running mechanics and speed? Perform the series of exercises below to mimic the position your body should be in when accelerating and perfect your mechanics. • Acceleration Wall Drill - Posture Holds Start facing a wall. Place your hands on the wall and lean forward so your ears, shoulders, hips, and knees are in a straight line. Lift your right knee and foot off the ground toward the wall and hold. Hold each rep for 15 seconds. Repeat twice.
Lisa Nelson Dietitian
Can I cure low blood pressure with whole grains?
The long running Health Professional Follow-Up Study has released new findings. The study found men who eat a high level of whole grains to be 19% less likely to develop high blood pressure compared to those eating the lowest levels of whole grains. The individuals with lower risks of developing high blood pressure consumed 52 grams of whole grains daily versus only 3 grams in the lower whole grain group. Even though this study focused on men, similar results are being seen for women in the Women’s Health Study. A few possible reasons increasing your intake of whole grains may prevent high blood pressure include better insulin sensitivity, lower blood sugar, and decreased food intake to higher feelings of satiety (fullness). Current whole grain recommendations are 85 grams per day. 58 | January 2016
• Acceleration Wall Drill - Marching Start in the same position as the first drill. Lift your right knee and foot off the ground toward the wall. Drive your knee and foot down to your starting position. Now lift your left knee and foot and drive down to the ground. Perform eight reps on each side. Repeat twice. • Acceleration Wall Drill - Singles Begin in the same position as the previous drill. Lift your right knee and foot off the ground toward the wall. Hold. Quickly drive your right foot back to your starting position as your left knee and foot lift forward and hold. Perform five reps on each side. Repeat twice.
E PERTS Edward R. Laskowski Sports Medicine Physician
Are elliptical machines better than treadmills for basic aerobic workouts?
Dr. Martha Grogan Cardiologist
Can taking vitamins help prevent heart disease or a heart attack?
Overload. You have to overload the body in order to progress. This means if you can do 2 sets of 10 repetitions at 100 pounds and with 90 seconds rest between sets, then your body, fitness, strength and so on will stagnate until you increase one of the “loading parameters” or decrease the amount of time you rest between sets. In other words, make it harder on your body. There are a number of ways to do this. Using the example from above, here are a few examples: Increase the repetitions. (2 sets of 11 reps at 100 lbs with 90s rest) Increase the weight. (2 sets of 10 reps at 105 lbs with 90s rest) Increase the number of sets you perform. (3 sets of 10 reps at 100 lbs with 90s rest) Decrease the rest periods. (2 sets of 10 reps at 100l bs with 75s rest) Continue challenging your body using these four parameters and you’ll keep making progress.
You can get an effective aerobic workout with both an elliptical machine and a treadmill. In general, you can let your fitness goals determine whether you choose an elliptical machine or a treadmill — or a different piece of exercise equipment. However, elliptical machines might offer some advantages over treadmills. For example: Using an elliptical machine can be less stressful on your knees, hips, and back than is running on a treadmill. Walking on a treadmill, however, exerts about the same force as using an elliptical machine. Unlike treadmills, some elliptical machines are equipped with movable upper body handles or poles, similar to ski poles. These allow you to exercise both your arms and your legs. Most elliptical machines can be pedaled in reverse, which allows you to work your calf and hamstring muscles a bit more than does forward motion. Using an elliptical machine is generally considered low impact. An elliptical machine might be a good alternative to jogging, whether on a treadmill or outside. If you use an elliptical machine, remember to maintain good posture to help ensure the most effective workout. Keep your shoulders back, your head up and your abdominal muscles tight. Look forward, not down at your feet. And don’t lean on the handles — let your lower body support your weight.
Dr. Martha Grogan Cardiologist
Could ankle weights help me get more out of my usual walking routine?
Ankle weights generally aren’t recommended for brisk walking. Although ankle weights can increase the energy you burn while walking, they may strain the ankle joint and leg muscles, which could increase your risk of injury. To get more out of your walking routine, simply try picking up the pace. If you’re in good shape, add short bursts of jogging into your regular brisk walks. If you’re less fit, alternate leisurely walking with periods of faster walking. For example, if you’re walking outdoors, you could walk faster between certain mailboxes, trees, or other landmarks. If you’d like to include strength training in your fitness routine, you have plenty of options besides weights. For example, consider resistance tubing — these elastic-like tubes offer weight-like resistance when you pull on them. Your own body weight counts, too. Try pushups, pull-ups, abdominal crunches, and leg squats. January 2016 | 59
UPCOMING EVENTS BEGINNER DANCE CLASS JANUARY 10
PACHANGA WORKSHOP JANUARY 7
Soul Motion Dance Studio is starting a Pachanga workshop starting from January. Come join in and release all your energy in a positive way with music, and also learn something new.
Dancing is the best way to relax after a very long tiring day at work. So if you want to make friends, do some exercises, and break routine, this dance class is the right choice for you. Popular in Romania, Latin Love Dance School has opened a branch in 2014 in Cairo, offering exciting new classes like Salsa, Cha Cha, Bachata, Zouk, and Kizombia. For more information and reservation, you may contact: 01012011141
For more information and reservation, you may contact: 01274096573 or 01144366046
WALK ‘N’ YOGA JANUARY 16 YALLA LEARN TO MEDITATE JANUARY 10 - FEBRUARY 10 (SUNDAYS AND WEDNESDAYS)
Yalla Yoga is providing yoga course designed for all levels by Instructor Kholoud El Baroudy. This course will help you get acquainted with the various styles of meditation, from silent meditation to candle gazing, form chanting to dynamic/movement meditation. It will also engage you in a meditative practice that will clear your mind and leave you feeling relaxed. Expect to be able to take your practice home! For more information and reservation, you may contact: 01278663371
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As simple as it sounds, Wild Guanabana is going to Wadi Degla protectorate for a gentle, refreshing, and inspiring hike amidst nature. During the nature walk, we’ll have a stress-free yoga session suitable for all levels on a mountain top! We will meet at the Wadi Degla Protectorate gate at 9:30 am SHARP and start the hike together so make sure you’re there on time! The event is FREE. All you need to do is pay the LE 3 entry fee to the protectorate. WHO CAN JOIN: Anyone; age, experience, and fitness level does not matter. Kids are welcome, ages 7 and above. For more information and reservation, you may contact: WILD GUANABANA - Life Changing Journeys
UPCOMING EVENTS WORKING WITH PRENATAL CLIENTS JANUARY 21
This is a workshop dedicated to instructor and amateurs who are interested in working with pregnant clients. The workshop includes an anatomical part describing the main change of the woman anatomy during the various stages of the pregnancy, exercise guidelines and contraindications, and master class with a 45 minutes workout. The workshop also includes a final hour dedicated specifically to Pilates apparatus and the possibility of working within the full session concept. The workshop is open to any fitness instructors interested in working with special population as well as pregnant ladies who wish to learn more about their bodies and continue with their workout routine in a healthy way. The workshop is lead by Reform Pilates Studios Owner Mila Bonvini, Peak Pilates Master instructor trainer and STOTT PILATES certified instructor.
DAHAB-FEST JANUARY 22
It’s all about Dahab here, as you can tell from the festival’s name, and in light of the global #ThisIsEgypt campaign, TEB and Mateegi are trying to bring the small village back to its former glory. Dahab Fest is the start of a series of events organized to support tourism. The festival will have a multitude of activities to take part in; from diving courses and safari trips to fitness camps and musical entertainment, where some of Egypt’s favorite bands are set to appear. Add to that the town’s golden beach and spectacular mountain scenes, and you’ve got one hell of a winning combo. For more information and reservation, you may contact: 01002225768
For more information and reservation, you may contact: 01222207669
CLIMBING KILIMANJARO JANUARY 22 There’s no other place on earth where you can see that much biodiversity in one week! The more scenic Machame route is excellent for acclimatization and converges with the Lemosho route on day 4. Start climbing through jungle then higher into forests and alpine desert. Finish the climb near the glaciers and climb the final steps in snow. From day 2 you’re already above the clouds and looking onto magnificent scenery. Climbing the mighty Kilimanjaro should be on anyone’s bucket list. Best thing is, you don’t need any previous experience to make it! For more information and reservation, you may contact: WILD GUANABANA - Life Changing Journeys
REFLEXOLOGY WORKSHOP JANUARY 23
Learn Reflexology techniques to help yourself, your family, and friends with a simple, effective method of helping the whole body in a natural way. This Workshop consists of theory and practical application where you will learn how to properly apply Reflexology techniques for common ailments such as: insomnia, depression, pregnancy symptoms, digestive, and hormonal imbalances. For more information and reservation, you may contact: 01272887338
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THE FITTERS The 2015 Sahl Hasheesh Triathlon The 2015 Sahl Hasheesh Triathlon organised by The TriFactory took place on December 11th and 12th, marking the largest triathlon event to ever take place in Egypt. Certified by the Egyptian Triathlon Federation, the event was a huge success, comprising 400 athletes from more than a dozen countries participating in 4 different races. A variety of different fitness groups participated, including Stallions, Ignite, Crossfit Engine 38, TD Crossfit, and others, showing that the sport of triathlon is accessible to all athletes of different backgrounds and abilities.
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January 2016 | 63
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THE FITTERS In SOMABAY “Egypt Champions Cup 2015” at the Breakers Hotel Beach Volleyball is Tension and Action! Beach volleyball, as an Olympic sport since 1996, is one of the well-established “New Sports” and is gaining importance in Germany. SOMABAY hosted The “Egypt Champions Cup 2015” as an invitation tournament, which took place on the 18th and 19th of December 2015 at the 7Bft Kite House, as the perfect venue for this great event. Two days full of action, tension, and great sports! Invited are the winning teams of all “Smart Beach Tour” tournaments and the “German Smart Beach Volleyball Championship” as well as the German national teams.
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• New Cairo 01024620733 • Maadi 02-23801276, 01012228813
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5, Abou El Feda Street, Om Kolthoom Hotel, Zamalek.
For delivery call: 0101-222-8818 or 02-2737-2551