April 2015
Fitness
Live Your Dream
no more crunches
Agility TRaining
For Athletic Performance
Battle Prostate Cancer With Foods
Your Ultimate
MAGAZINE
Muscle-Building Back Workouts
Top Battle Rope Exercises
Build Rock Solid Chest
NOW
Guide to Running
Now open
Tivoli Heliopolis
Contents April 2015
14
The Ultimate Battle Ropes Exercises
Nutrition
28 Nutrition Guide For New 30 32 34 36 38 39
Runners to Count or Not To Count Battle Prostate Cancer With Foods 5 Meals Under 500 Calories 7 Delicious And Easy Protein Shake Recipes Foods You Thought Were Healthy That Really Aren’t Cooking: Mustard Maple Roasted Salmon With Veggies
Cover photo
Tarek Radwan
Performance Enhancement Specialist Certified from the US. Stallions’ head coach and responsible for El Sherouk’s branch.
Fitness 10 Medicine-Ball 12 14 16 18
Exercises That Engage Abandoned Muscles Encouraging Your Kids To Be Active The Ultimate Battle Ropes Exercises Best 5 Muscle-Building Back Workouts Agility Training For Athletic Performance
2 | April 2015
10
Medicine-Ball Exercises That Engage Abandoned 20 Build A Rock Solid Muscles Chest With These Three Basic Exercises
22 The Techniques and Benefits of Presses
24 Ultimate Morning
Workout Plan For Lazy People 26 No More Crunches! It Is All About Your C.O.R.E
Now open
Tivoli Heliopolis
The Fitness Magazine Team
48
Running Tips After An Injury
Body & soul 40 Your Will Power Is a 42 44 46 48 50 52
Muscle - Train It! Make A Decision: Live Your Dream 8 Best Yoga Poses for Runners How Yoga Will Help You Run A Marathon Running Tips After An Injury How Runners Can Prevent Achilles Tendon and Calf Injuries The Best Way To Deal With Ankle Sprains
The game 54 Beginners Guide: Best
Tips To Start Running 56 10 Simple Tips for Running Your First Half Marathon
58 Best Strength Training Routines For Runners
4 | April 2015
CEO: Zeyad Sorour Editor-in-Chief: Ahmed El khodary Managing Editor: christine kassasseya PR & Advertising Manager: Naira El lamei Project Manager: Samar Zaki Editor: Magda El Sehrawi Editor: Raghda Arafa 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 The fitness Magazine Thefitnessmagazine www.thefitnessmagazineeg.com
STYLE & FEATURES 60 ELFIT Reebok 62 The Fitness Playground: Inspiring
People To Move 64 Shop Running Footwear & Apparel 66 Portable Gadgets You Want To Have in 2015
SUCCESS STORY 72 Cairo Runners
In every issue 69 70 74 75
Fit Facts Meet The Experts Upcoming Events The Fitters
44 8 Best Yoga Poses for Runners
April 2015 | 5
Contributors hussein abdeldayem
Co-Founder, Performance Specialist, and Head Coach at IGNITE.
The first official Performance Specialist in Egypt. He completed FIFA CIES Sports Management Diploma in 2012 and pursued his career in this field, along with managing sports activations’ accounts for Lion and Barclay’s Bank. He took his passion to the next level, establishing IGNITE in 2014. Email: hussein.abdeldayem@ignite-egypt.com, info@ignite-egypt.com
Abdelrahman alaa Co-Founder of HIT Egypt
Received a Bachelor Degree in Pharmacy, he has also been a former football athlete for 13 years and currently a Crossfit L1 Trainer. Email: abdelrahman-alaa@live.com
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
Heba Hemeda
Co-founder of TD Crossfit at Gezira club and Fitness Director at Fitbox Gym Heliopolis Graduated from the Faculty of Political Economy from The American University in Cairo class 04. Heba is a former tennis player in Heliopolis club first team, Crossfit L1 trainer, and Olympic weightlifting certified trainer. Email: heba_hemeda@hotmail.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:Yasmine@yasmineshahine.com Facebook:YasmineShahineLifeCoaching YouTube:YasmineSLifeCoaching
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 | April 2015
Ola El Abany
Group Fitness Instructor and Zumba Instructor
Certified to teach aerobics classes (hi lo, step, and toning) Zumba, Zumba step, and Zumba toning. Website: olaelabany.zumba.com Facebook: Ola El Abany - Zumba
Sara Taha
A Lifetime Fitness Enthusiast,
In December 2013, she established My Fitness Scout Egypt, which offers health and fitness guide and support. She believes it is her true calling. Location: Heliopolis Sporting Club | Gezira Sporting Club Tel: +(2) 012 2555 7777 Email: myfitnessscout@gmail.com Facebook: My-Fitness-Scout-Egypt
Dr. Shady Labib
dentist-turned-Nutritionist.
He is a Precision Nutrition (Canada) certified Lifestyle and Nutrition cwounselor and a member of the Syndicate for Sports Professions in Egypt with a sports-nutrition specialization. He has a nutrition consultation office. Facebook: shadylabibnutrition Email: info@shadylabib.com
Eman EL-Hawary
Professional Photographer
Riham Masoud
Founder, Managing Director, and Personal Trainer at Crossfit MonkeyBars
Bachelor of Arts in Business Administration and Master degree in TV and Online Journalism holder, Riham has always been passionate about sports ever since she was a little child. She has participated in several local and International competitions. She also won the “Fittest Woman in Egypt” in Elfit Challenge, last year. In 2005, Riham started working as a Group Fitness Instructor in 2005. She joined HERs instructors team and became certified Level 1 Crossfit coach. Email: riham.masoud@ crossfitmonkeybars.com
Being an Applied Arts graduate with an extensive experience in the fields of printing, graphics, web design, crafts, and giftwrapping, Eman is known for her artistic taste and marvelous ability to create different themes that makes her photos not simple “photo shots” but rather “moments captured.” Eman studied photography in Lotus institute in Dubai in 2008, and has taken photography as profession since 2010.
Samira Khalil
Egyptian Fitness Blogger,Crossfit L1 Trainer,Specialist in Fitness Nutrition & Group Fitness Instructor. Website: www.bodyshred-eg.com Email: khalilsamira1@gmail.com
Dr. Sameh Mohsen Professional Affiliations
A PHD holder in Clinical Nutrition and Health Science from Ohio Medical School. Earned a Master Degree in Nutritional Science and Clinical Nutrition from Sophie Madison Medical School.Registered dietitian and nutrition therapist.American Dietetic Association. Nutrition Entrepreneurs Dietetic practice group. Sports, Cardiovascular and wellness dietetic Practice Group. Behavioral Health Nutrition and Supplement specialist.Exercise physiologist. ACSM,ACE,ISSA and IFA certified. Email: sameh.eg@gmail.com 8 | April 2015
Ismail Fathalla
Graduated from Cairo University in 2001, he has been practicing orthopaedics since 2002. He has been to fellowships in California and Shanghai to learn new techniques in treatment of orthopaedics sports injuries by keyhole surgeries in 2008 and 2009. He moved to UK in 2010 and has been working as a senior fellow of sports injuries of the lower limb since then, along with University Hospitals Birmingham, where he runs a weekly clinic of knee and ankle injuries to see high level athletes and military personnel. He visits Cairo every 4-6 weeks to review patients and perform surgeries when needed. He holds the highest British qualification in trauma and orthopaedics, the FRCS.
Fitness
Medicine Ball Exercises That Engage Abandoned Muscles
T
The history of the “Medicine Ball� dates back to 3000 years ago, when Persian wrestlers trained with bladders full of sand! It was also recorded that in ancient Greece, people stuffed animal skins to make medicine balls.
A medicine ball is a weighted ball that can be used in different exercises to improve strength, coordination, flexibility, and overall physical performance of athletes. Athletes can also use medicine ball in several exercises during their recovery from injuries and rehabilitation process. Medicine balls come in different weights, starting from 2lb up to 25lb mostly in a shape of a basketball, and they are used in numerous exercises and with different techniques. Some classes introduce medicine ball as a technique of weightlifting. Athletes newly introduced to weightlifting classes, including women, start with lifting light medicine balls until they build the endurance, strength, and courage to train with dumbbells, barbells, and heavier medicine balls. Moreover, medicine balls can be beneficial for a total body workout, as it targets and strengthens different types of muscles as well as burn fat. Some of these workouts are:
Upper Body Exercises: Such as push press and push ups. These exercises engage the arms, shoulders, and chest. Lower Body Exercises: Such as weighted squats, weighted lunges, squats with a press (thrusters), wall balls (squatting with the ball and throwing it on the wall after full extension of the body), medicine ball cleans, and finally medicine ball dead lifts.
10 | April 2015
By: Heba Hemeda
Many athletes are not aware of the importance of developing a strong core muscle. Unfortunately, many people underestimate building a strong core muscle, believing that with a few abs workouts, the small core muscle will be strong. In reality, the core muscle is considered to be one of the most important muscles to focus on, as it is the center point of your strength and the base of being a strong athlete. Practically, we start Crossfit training with few core-building static exercises such as planks with all its variations (take a push up position with your stomach tucked in, elbows locked pushing the ground with your arms; feeling every muscle in your body contracted and engaged), several sit ups with and without weights, in addition to some handstand on the wall. Medicine balls are also very useful in developing your core muscle, as they can be used in various types of abs and back exercises, by holding the ball in different positions. The following exercises can be performed using a medicine ball:
Plank Exercise: Instead of placing both hands on the ground, put them on the ball or place each hand on a different ball. Atomic Sit-Ups: Hold the medicine ball and stand to full extension of the body.
Push-Ups: Roll the ball from one side to another post each push up. Sky Reachers: Sit up position with your legs 90 degrees up straight. Hold the ball using both hands and reach for your toes.
Back Extensions/Superman: This exercise develops the lower back muscle. Hold the medicine ball and stretch your arms out.
Sometimes, it is fun and more interesting to play dodge ball using the medicine ball, as it engages all body muscles while throwing the ball to gym members. This is another way to develop, not only the core muscles, but also the entire body muscles as long as the right techniques are being taught and practiced well.
Fitness
Encouraging Your Kids to Be Active By: Hussein Abdeldayem
With the growing vibe of sports and health awareness all around the world today, we still fail to deliver accurate sport and physical education to our children. Our children are prone to read a number of “Muscle” magazines, watch muscled up men over the Internet, and even listen to their sports coaches attentively, while they are piling up their minds with crazy information about strength training. All of this may contribute in delivering the wrong information about sports and physical training. So, how should we train our children?
give them a com-petitive advantage. For example, untrained children may be prone to stiffer and unstable joints when their muscles expand, which can expose them to a higher risk of injury. Directing your kids onto the correct movement patterns and proper qualities of training, can reduce their risk of get-ting injured and increase their athletic performance.
As kids, whenever we saw a popular athlete or a role model playing the same sport we per-formed, the first thought that popped into our minds is how they managed to become that good and talented. The answer was always because they played gymnastics.
One of the major dilemmas we face with our children is having them train what we all know as “fitness.” Instead of teaching a group of kids how to perform a certain movement like a squat or a lunge, encourage them to involve in a fun game that would do that for you. Having kids compete always keeps them interested and helps you accomplish your goals. In addition, guide your kids through different sports without specializing in a specific sport right away. Expose them to various sports and let them pick something for themselves. Never force your kid to play a
Encourage your kids to play a sport, where they can build balance, coordination, agility, speed, stability, strength, foot speed, reaction time, body awareness, and cognitive ability. Instead of focusing on bodybuilding, opt for improving your children’s base, in order to
12 | April 2015
How to encourage them to be physically active?
certain sport, let them pick whichever is more fun for them. Simply, let them enjoy what they choose.
If your children play one type of sports, should you have them train in more sports and physical activities?
It is imperative to neither force your kid into one sport nor load them with too many exercises. Excessive exercises, specificity at a young age, can put your child at a higher risk of injury. Having your kid do a repetitive motion will definitely add to their skills, but will affect their overall health status, whether now or in the future. Kids should be driven towards enjoying as many sports as possible and participate in different sports that would help them become better athletes. Once your kids start getting a grip of what their future depends on and on how well they perform, stick to that one sport they admire. For example, when they get a professional contract from a club or even get recruited to play a college sport.
W
Fitness
When you see the word “rope” in a workout, your brain automatically associates ropes to rope climbing or rope pulling. There are so many exercises that could be done with ropes known as “The battle rope” exercises. Battle ropes are used at high intensity to develop the athlete’s grip strength, upper body strength, core strength, endurance, and power. These ropes can provide you with a killer workout.
The Ultimate Battle
Ropes Exercise By: Riham Masoud
What is a battle rope?
14 | April 2015
• Battle ropes come in all shapes and sizes. • Length: 8-15m. • Thickness: 2.5-5cm. • Weight: 7.5-20 kg, depending on the thickness and length. • The rope is wrapped around an anchor point and you hold the end of the rope using one or two hands, depending on the type of exercise. By implementing a whipping or circular motion with your arms, you create a wave, which requires a huge metabolic demand and coordination to maintain control of the battle rope.
6 Battle Rope Exercises
Benefits 1. It suits everyone: The best aspect
about exercising with battle ropes is practicing them regardless of the fitness level. Whether you are an absolute beginner or a professional athlete, battle ropes can be of great benefit for you.
2. Cardiovascular and resistance training: Since they are low-impact with high-intensity, battle ropes exercises can boost your heart rate and trigger a burning sensation in the muscle groups involved.
3. Low impact training: No stress
will be placed on the joints, as all the force applied is from the muscles.
4. Functional: They incredibly engage
your entire body; from arms, grip strength, shoulders, and back to core and legs.
5. Killer core workout: Core is
involved throughout the exercises to support the spine and enhance the upper body movement.
6. Fat shredder: Battle ropes exercises
can burn just as many calories as sprinting, high-intensity interval training, and heavy resistance training.
7. Unconventional: You can spice up
your workout routine, by grabbing your battle rope and practicing some waves to increase aerobic capacity and employ all muscle groups, instead of hitting a spinning class or a treadmill to get a good cardio workout while leaving some vulnerable muscles disengaged.
• Alternating waves
Alternate moving your arms up and down as fast as you can. Workout suggestion: 5 rounds of 30secs work
Also Try The Following Workouts • WOD 1: Perform 5 double arm waves and then 1 burpee. Repeat 10 times.
• WOD 2: Tabata training (20 seconds
work/10 second rest). Total time: 4mins
• Double waves
Instead of alternating your arms up and down, move them up and down together. Workout suggestion: 5 rounds of 30secs work
1. Alternating waves 20:10 x 2 rounds 2. Double waves 20:10 x 2 rounds 3. Jump and jacks 20:10 x 2 rounds 4. Jump squat with double waves 20:10 x 2 rounds
• In and out circles
• WOD 3: 20 seconds each of single and
Make big circles with your arms. Right arm rotational motion clockwise and the left arm circles counterclockwise. Workout suggestion: 5 rounds of 30secs work
• Side to side “Snake” waves
Swing your arms together side-to-side. Workout suggestion: 5 rounds of 30secs work
double waves.
• WOD 4: Perform 5 rounds, resting 90-120 • • • • • •
seconds between rounds 10 double arm waves 20 jumping squats (no rope) 10 in and out circles 20 push-ups 10 figure eight circles (both directions) 20 burpees
• Jumping jacks
Hold the ends of the ropes and do some jumping jacks. Workout suggestion: 5 rounds of 30secs work
• Figure eight circles
Make a figure eight shape in the air and change direction half way through the round. Workout suggestion: 5 rounds of 30secs work
8. Mobile: You could do them anywhere
(home, park, gym). All you need is a battle rope and a strong anchor point.
9. Endless variety: The sky is the limit
when it comes to the countless exercises that could be done with battle rope. You could combine push-ups, squats, lunges, burpees, jumps and pulls to your battle rope routine. You could also perform them with a partner.
“
Limitations: If you suffer from any shoulder, wrist, or any upper body injury, stop immediately and rest until the injury is healed. April 2015 | 15
“
Fitness
Best 5 MuscleBuilding Back Workouts By: Ola El Abany
Many people focus more on building strong muscles and abs and ignore engaging the back muscles during exercising. However, in order to maintain a proper posture, both back and abs should equally be involved in all trainings. The back is composed of a group of big muscles, and training big muscles is the key to build muscle fast. There are so many ways to work out your back, and here are five effective exercises to build strong back muscles. But first, let’s know a little bit about the structure of the back. • The latissimus dorsi (aka lats) and trapezius (aka traps) span the largest area, running from the base of the neck all the way down to the hips. They make up the bulk of the back’s muscle mass and generate the most force. The traps aren’t just the humps on top of your shoulders — they also dominate the inner part of the upper back. • The rhomboids, infraspinatus, and teres are smaller muscles that run diagonally across the width of the upper back. They add major definition and distinct cuts behind your shoulder blades. They’re typically hit while working the lats and traps (via rows, pullups, etc.). • The erector spinae runs vertically in columns along the vertebrae and makes up most of the muscle in the lower back. It’s a critical element in all-around core strength.
16 | April 2015
1 2
Pull-ups and Chin-ups
Primary Muscles: The entire back including lats and teres. • Hang from a pull-up bar with your hands slightly wider than shoulder width, as wider grips target the lats and teres, while narrower grips focus more on the rhomboids and traps. • Tighten your core, and pull your body up until the top of your chest is at bar height. • Slowly release down to the bottom until you’re at a full hang. Repeat.
Deadlifts
Primary Muscles: The entire back. • For each repetition, start in a low squat position and grab the bar with an overhand grip. • Sit back on your hips, push through your heels, ascend upward, and raise your torso until you’re in a full stand. Maintain a tight core and straight back throughout the motion. • Slowly return it to the floor by moving your hips back and bending your knees. Tip: Deadlifting with bad form by rounding or hyper-extending your lower spine can lead to pain and injuries in the lower back.
3
Bent Over Barbell Rows
Primary Muscles: The entire back. • Hold a barbell in front of your body with an overhand grip slightly wider than shoulder width. • Tighten your core, straighten your back, and drop your torso down to 60º. • Powerfully contract your back and biceps, and pull the barbell upwards into the top of your core. Hold for 1 second, and then return down to a full extension. Repeat.
An easier version of the bent over rows can be done with dumbbells.
Primary Muscles: The entire back, obliques, teres, and lats. • Place your left knee and left hand firmly anchored on a flat bench. Your left hand should serve as a support for your body. • Maintain a tight core and flat back, contract your lats and biceps, and slowly row the dumbbell upwards until it’s above your torso. • Hold for 1 second, and then slowly lower the dumbbell to a full extension (you should feel a stretch throughout your upper back). Repeat.
4 5
Weighted Back Extensions
Primary Muscles: Lower back and erector spinae. • Prop yourself up on a back extension machine with your arms crossed. You can also do this on a stability ball. • Without arching your back, slowly bend your torso forward until it forms a 45º angle with your legs. • Squeeze your lower back and raise your body up to the starting position. Repeat Tip: Pay attention to your posture. Stay neutral, don’t hyperextend or hyperflex your lower back, and keep your head neutral with your back
Band Pull-Apart
Primary Muscles: Upper and lower traps, rhomboids, posterior deltoid, and teres. • Grasp a mini-band or light resistance band and hold it out in front of you with a shoulder-width grip. Your arms should be straight or just slightly bent. • From this point simply pull the band apart until your arms are at your sides. Hold this position for a second and return to the starting position. The difficulty of this exercise will depend on how wide or narrow your hand position is on the band. The wider your hands, the easier it will be. April 2015 | 17
Fitness
Agility Training For Athletic Performance
A
gility is the ability to move quickly, change direction, and accelerate again while maintaining body control. Speed, agility, and plyometric training are core elements in all kinds of sports to improve both physical and mental alertness. These agility exercises can be used to develop speed in all kinds of sports and improve your speed, without exhausting physically.
18 | April 2015
Improve Balance:
Try standing on one leg with your other leg in front of you for ten seconds, and then switch legs to strengthen your muscles.
Ladder Drills:
Using an agility ladder, you can move your right foot by lifting up your knee across each square, followed by your left foot or move with a push-up position for maintaining your upper body.
Hurdle Drills:
Start by doing a big step from the first hurdle, pause then move back to the starting point. Switch directions to develop power and agility.
Agility Balls:
Bounce small agility balls against a wall and catch it with both hands, and then practice the same move with one hand.
Medicine Ball Drills:
Throw the medicine ball toward the wall as you move, reverse directions, and move back to the starting position.
Run Suicide Runs:
Complete multiple cycles of runs without stopping to improve your performance and increase power.
Cone Drills:
Walk, jog, or sprint from one cone to another, then change the order. This exercise will enhance your agility and your fitness as well. You can also try to lift one leg high, gently tapping the top of the cone with the ball of your foot.
Train with Weights:
Do squats and deadlifts to strengthen the muscles of your legs and hamstrings. You can hold one hand weight in each hand while you perform the squat or deadlift.
Sprint Lateral Shuffle:
Start at the first marker sprint to the second marker continuously, and then switch to the other direction.
Plyometric Training:
Plyometric exercises build stability in ankles, knees, and hip joints to help avoid sports injuries. For example, jump squats or oneleg hops or jump up onto bench, or jump over cones. Your legs will gain muscles and strength, as well as, maintain speed and power, from jumping exercises. April 2015 | 19
Fitness
BUILD A ROCK SOLID CHEST WITH THESE THREE BASIC EXCERCISES All chest exercises generally require pressing or curling weights above your chest, with no more than a barbell, dumbbells, and a bench. Simple, isn’t it? Bodybuilders, athletes, and fitness-nuts alike can all confirm that these three exercises are the most effective when it comes to building a chest like solid rock. Here are some basic tips to get you started:
• Stick with the basics, because they’re tried and tested. Even Schwarzenegger stuck with the basics. We’ve given you three awesome exercises that are basic but do the job like no other. With enough repetitions and adjustment of weights, you’ll be building rock hard pectorals in no time, and you wont need much else. • No matter who you are, you should train your chest – and that includes the ladies. Forget the myths that suggest you’ll create bulk that will eventually turn into fat – this is not true, and is blaspheme in the world of training. Your bust will not shrink, and it will, in fact tighten the muscles and lift breasts upwards. For the guys, well, you’ll just be bigger. Imagine the hugs you’ll give! • Focus on your form: Proper lifting form trumps everything else. If your form collapses, it doesn’t matter how much you’re lifting. It won’t work, and you’ll probably injure yourself. Focus on your chest, and concentrate on the actual exercise as you make your moves calculated and slow – slowly but surely, as the saying goes. • Your body is an amazing, intelligent machine that will adapt to stress quickly. That’s why if you don’t push it hard enough, if you don’t challenge it to take on more, it won’t grow. It’s as simple as that. • Enjoy yourself. Don’t compete with others, don’t compare yourself to others, and don’t try to impress others. It has nothing to do with others. It’s just you.
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1. The Dumbbell Chest Press Equipment: 2 dumbbells and a weights bench What to do:
• Adjust the bench so that it’s flat. • Sit upright on the bench, bend your knees, and rest the dumbbells on top of them. • Slowly, lie backwards on the bench and as you do, raise the dumbbells up above your chest. • Turn your hands so your palms are facing forward, and then steadily lower the dumbbells downwards toward your chest, but stop just before the dumbbells touch your chest. • Slowly push the dumbbells back upwards, stopping just before your arms fully lock at the elbows. • Repeat steps 4-5 for your selected number of repetitions. • Once you’ve performed the last repetition, slowly lower the dumbbells onto your knees, and sit up. • Rest for 1 minute, then repeat steps 2 to 8 for your selected number of sets. You can change the weights of your dumbbells between sets.
2. The Dumbbell Fly
Equipment: 2 dumbbells and a weights bench What to do:
• Adjust the bench so that it’s horizontal. • Sit upright on the bench, bend your knees, and rest the dumbbells on top them. • Lie back slowly onto the bench and as you do so, raise the dumbbells up above your chest, and bend your elbows a bit. • Lower the dumbbells out to your sides slowly, stopping when they are at the same level with your chest. • Slowly raise the dumbbells back up to the original position and make sure you’re doing most of the lifting with your chest muscles, not your arms and elbows. • Repeat steps 4-5 for your selected amount of repetitions. • When you have done your final repetition. Rest for 1 minute, repeat steps 2-8 for your chosen amount of sets.
3. The Barbell Chest Press
Equipment: A barbell and a bench with a barbell rack What to do:
• Adjust the bench so that it’s horizontal. • Place the barbell on the rack and load it with the weights of your choice. • Lie back onto the bench and place your hands on the barbell’s handgrips, making sure that your palms are facing forward. • Slowly lift the barbell off the rack and bring your arms forward, keeping them straight. Stop when the barbell is parallel with your chest. • Slowly bend your arms and lower the barbell down to your chest, and stop when the bar touches your chest.
April 2015 | 21
Fitness
The Techniques AND Benefits OF PRESSES By: Abdelrahman Alaa
22 | April 2015
Time and effort put into a good exercise program aren’t expenditures. They are investments. It’s possible to be strong, flexible, fit, and energetic throughout your existence provided that you look after yourself appropriately. Imagine how efficient, beneficial, and happy your life can be if you sustain strength and flexibility, in addition to a good physique. Train correctly, and you’ll experience the endless benefits of exercising. Your workouts will become a vital part of your life - and they will make you look, function, and feel healthier.
To build muscles, there must be sufficient training intensity to encourage muscle growth (but without excessive training volume), adequate satisfaction of the components of recovery, and appropriate persistence over time in order to build enough strength. Among the easiest and safest ways to attain this goal, is through lifts. Many athletes think that merely shoulders, triceps, upper chest, and upper back muscles are the mediators that can carry out this motion; however, this is nothing but a myth. Your core and lower body muscles also contribute and contract in these moves, that you might even feel some soreness and burning sensation in your gluteus the day post workout.
Crossfit presses and movements immensely contribute in the shoulder’s health and protects against injuries in both the upper and lower body parts. To achieve optimum results, you must start with the simplest form of presses, strict press. In this type of press, you will learn to lift lightweights in a good form, to help you proceed with other tougher presses. By developing the right posture and proper strength, you will be prepared to add more weights over a reasonable period of time. Once you master the stress press, move to the overhead motions. These motions can be very beneficial to your everyday life; from holding your groceries, collecting your children’s toys off the floor, to reorganizing your bookshelves.
The Three Foundational Presses: 1-The Shoulder Press: • • • • • • • • •
Hip width stance Hands just outside the shoulders Elbows slightly in front of the bar Full grip on the bar Bar moves over the middle of the foot Torso and legs static Heels down Shoulder press into the bar Complete at full arm extension
2- The Push Press: • • • • • • • • • •
Hip width stance Hands just outside of shoulders Elbows slightwly in front of the bar Full grip on the bar Bar rests on torso Torso dips straight down Hips and legs extend then press Heels down until hips and legs extend Bar moves over the middle of the foot Complete at full hip, knee, and arm extension
3-The Push Jerk: • • • • • • • • • •
Hip width stance Hands just outside of shoulders Elbows slightly in front of the bar Full grip on the bar Torso dips straight down Hips and legs extend rapidly then press under Receive the bar in partial overhead Heels stay down until hips and legs extend Bar moves over the middle of the foot Complete at full hip, knee, and arm extension
April 2015 | 23
Fitness We all know those energetic gym-addicts who are always excited to start their workout, and then there is you… a couch potato who is fighting the strong urge to slap the grin off their face. After a long day of work, traffic jam, and never-ending daily duties, curling up on the sofa is sometimes the perfect antidote. Lazy folks tend to skip exercising, because of the time constraints and lack of physical energy. However, working out is not an ‘All or nothing’ concept. You don’t need to either hit the gym hard or lie down on the sofa. Every move counts; whether in the form of calories you burn during the workout, or the metabolic boost it provides for the remaining hours of the day. Every move counts because staying active affects your posture, energy levels, and blood circulation. It also protects you from developing heart diseases and high blood pressure, as well as, improves your chances of living longer and healthier. Working out may seem difficult at the beginning, but with time things will get easier, only if you have the persistence. We all get our lazy moments just as we get our energetic moments. But there are ways to overcome your workout laziness; you can update your playlist, ask a partner or a group of friends to join, set yourself a realistic goal, and add a little competition. With time you will embrace the long-term benefits. There isn’t just one type of training that would hit it off for lazy people; however, it is absolutely possible to get a great workout without leaving your room. With a short and effective exercise plan, the ‘it takes too long’ excuse will diminish. Here is a 20-minute workout plan that will pump your heart rate and can easily fit in your busy schedule.
24 | April 2015
Ultimate Workout Plan for
Lazy People By: Sara Taha
Circuit Time: 4 minutes Pushups 30 sec Squats 1 min Burpees 30 sec Round 2 reverse Pushups 1 min Squats 30 sec Burpees 1 min
Circuit Time: 6 minutes Mountain climbing 1 min Lunges 1 min Sit-ups 1 min Repeat x2
Circuit Time: 6 minutes Split lunges 30 sec Plank oblique 1 min Superman 30 sec High knees 1 min Round 2 reverse Split lunges 1 min Plank oblique 30 sec Superman 1 min High knees 30 sec
Circuit Time: 4 minutes Rope 2 mins Abs 2 mins
Total time: 20 minutes
April 2015 | 25
Fitness
No More Crunches! It’s All About Your
C.O.R.E
H
By: Samira Khalil
Have you ever wondered how the human body works? Our bodies are very complex machines, with tiny parts that are responsible for specific functions. I am sure you have heard this statement from your personal trainer, group fitness instructor, or your friend “Engage your core, squeeze your abs… etc.” And most of us do not know that without a really strong core, we are not functioning near our potential. So what’s your core?
It is the real WORKHORSE muscle group. It’s the focal point for the upper body to pull or push from, and for the lower body to jump, squat, and leap from. The core does not only consist of your abs, but also you lower back and glutes (hips). Your core is “the centerpiece for any muscular physique.” "The core is much more dynamic than the abdominals," said Jared Meachem, fitness services director at Sky Fitness and Wellbeing in Tulsa, Okla. "It's the first component in what it takes to move your body as whole.”
So how do we work our core? Try these exercises at home, at your local gym, or even at your office! 26 | April 2015
Plank
Muscles Targeted:
Abs, lower back, chest, and shoulders.
Starting Position:
• Start in a push up position, and keep your hands directly under your shoulders • Legs are out straight behind you with feet together • Balance on your palms and the balls off your feet • Squeeze your hips as much as you can
Performance:
Nothing to perform here. Just hold this static position as long as you can. It’s harder than it looks!
Tips:
• Maintain a straight back • Keep your eyes focused in front of you • Don’t let your lower back sink in towards the floor
Plank Twists
Side Plank
Abs, lower back, chest, shoulders, and internal oblique’s (sides of your abs)
Abs, lower back, chest, shoulders, and inner and outer obliques.
Starting position:
Starting Position:
Muscles Targeted:
Targeted Muscles:
Start in plank position.
• Lie on one side with both legs extended • Support your body weight on your right elbow and right hip • Keep your belly pulled in • Squeeze your hips
Performance:
Exhale and rotate your torso by bringing your left knee towards your right armpit. Return to the starting position, and then repeat with the other side.
Performance:
Exhale and raise your hips until your body forms a straight line from head to toe. Hold this position as long as you can, and then switch to the other side and repeat.
Tips:
• Chest is opened • Shoulders back and spine is straight • Do not look down
Aerobic exercise and muscular fitness are the main elements of most fitness programs. But to have a well-rounded fitness program, you have to include core exercises.
Extended Plank
(Do not perform this exercise unless you feel comfortable with planks, side planks, and plank twists)
Starting Position:
Same as plank position, except instead of placing your hands under your shoulders, bring your hands in front of you (3 inches in front of your head).
Performance:
Just hold this position as much as you can. This exercise puts more stress on your core than on your shoulders.
In the end, it’s quality that matters more than quantity. Performing planks with sloppy technique and more minutes will get you nowhere. Engage your abs, hips, and back in every possible exercise in your daily workouts and you will see how your body will change.
April 2015 | 27
Nutrition
F
Fuelling for training is imperative for sufficient running performance as it provides your vehicle with enough energy to enjoy a long run and recover muscles later. What to munch before, during, and after running is crucial if you are seeking a fruitful yields and general healthy lifestyle. Here are nutritional tips and recommendations to get your nutrition right for running.
Before Your Run:
Since people have different levels of comfort concerning eating before running, it is fundamental to test how things work the best for you. In general, it is recommended to run four hours after a heavy meal, to give enough time for food to digest properly. Many nutritionists proposed the importance of consuming three moderate meals and two snacks a day, thus the number of hours needed before a run is highly correlated with portion size of your meal/snack. 28 | April 2015
Nutrition Guide for New Runners It is optimum to run 30 minutes after a snack, so focus more on snacks that are rich in carbohydrates and little in protein. Opt for any of the following suggestions: • • • •
Orange juice and a handful of almonds A slice of fruity cake Protein shake A slice of peanut butter with bananas
Avoid:
Foods that are very high in fiber, fatty foods, processed foods, extremely spicy food, excessive caffeine, and alcohol. To keep blood sugar levels steady and boost metabolism, select foods that have a low score of glycaemic index. Processed foods and white foods like white bread and pasta, tend to have high GI, while high fiber foods take longer to digest and have low GI. Among the foods with low GI are oatcakes, orange, grapefruit, pitta bread, apricot, tortilla wraps, sugar-free muesli, and 70% dark chocolate.
Try this snack: Mexican chili bean tortilla
In a saucepan, cook onion for few minutes then add the beans and mash them together. Sprinkle salt, pepper, lemon zest, and paprika, and then add cubed tomatoes and leave to heat for few minutes. Shred some lettuce on the corn tortillas then spread the mixture and roll. Serve with cucumber and soured cream dip.
Try this recipe: Mackerel sandwich with fennel slaw
Toast 2 brown breads until crisp, and then spread over low-fat creamy cheese. Divide the smoked mackerel between both toasts. Meanwhile, mix fennel onions, capers, chives, and lemon juice in a bowl, and then divide the mixture between both toasts. You can substitute mackerel with smoked salmon.
During your Run:
Ideally, you do not need to refuel during a 1-hour run; however, if you are aiming for a long run that may exceed 90 minutes, try to have small amounts of high GI carbohydrates, drink carbohydrate-electrolyte sports drink, or have a caffeinated sports drink. During a marathon, you should ensure a constant energy supply to refuel your body with vital nutrients and energy. To fight the feeling of hunger and nausea, unfortunately, you will need to consume unhealthy snacks rich in carbohydrates to spike insulin and transmit sugar into the bloodstream to fuel muscles. Aim for 30-60g of carbohydrates every hour so that your body would absorb it and turn it into energy. The following are 30g of carbohydrates options to experiment during running: • 500ml bottle of sports drink • A handful of gummi bears/marshmallows/ pretzels • A banana • Cereal bar with low fibers • Jam and honey sandwich
After Your Run:
To save off muscle soreness, recover your muscle, and improve your performance on the next workout, you must replenish your body with the right foods post running. It is best to nourish your body with healthy nutrients 30-minutes post running to repair the training session and stimulate muscle growth. If you don’t feel like eating after a run, opt for fluids to your recovery stage. • 500ml milkshake • Greek yogurt with fruits • A sandwich with eggs, lean meat, or lowfat cheese • Granola bar with mixed berries
Fact
Taking a cold bath post running can significantly reduce soreness and inflammation for up to 24 hours.
Many runners underestimate the need for food and rest after a long run or a marathon. Taking fatigue for granted might affect your physical and psychological state, thus we provide you with four easy key components to follow for a post-marathon recovery plan.
Rest: Enjoy 6-8 hours of sleep to give a
good opportunity for your muscle to repair and recover. Rehydrate: Compensate the fluid loss by drinking one cup of water post workout. In general, you should have 2 liters of water divided among the day. Repair: Eat 20g of protein after running to allow your body to repair muscles and protect them from soreness and fatigue. Refuel: Include carbohydrates in your diet, as it helps restore energy. It is advisable to eat 1g per kilogram bodyweight.
April 2015 | 29
Nutrition
To Count Or Not To Count By: Dr. Shady Labib
Are you one of those people who can’t abandon your calorie counter apps and even feel completely lost and out of control without them? Do you often find yourself googling the amount of calories in one Doritos bite before it hits your mouth? Are you the person who seeks to know exactly how many grams of chicken and ounces of orange juice recommended for your diet? Do you sometimes find yourself negotiating numbers, turning into an accountant by the end of the day? (Damn it! I had 225 extra calories today. I will need to burn off 135 now on the treadmill and skip the 90 calories banana at breakfast tomorrow.)
30 | April 2015
Here is the thing - even though counting calories can make you aware of the amount of food you are consuming, it could also lead to a stressful, unhappy life. It will not give you the long-term results that you are seeking.
“
A cheeseburger at McDonalds is at least 100 calories less than half of a salmon fillet.
“
The thing is, sometimes we get too immersed in numbers, that we forget that it is the type of food, not calories, that matters the most.
• The soil and growing conditions • The animal’s diets • Length of storage • The ripeness at time of harvest • Preparation method and cooking time
Even though a cheeseburger in this case sounds like a better option, our body’s physiology is not designed to handle this amount of processed sugar, fat, and sodium; all ingested in a few bites.
Some additional research shows that certain frozen foods can contain 8% more calories than the package reveals. Moreover, some restaurant meals can have up to 18% more calories than they indicate.
On the other hand, a salmon fillet, which is slightly higher in calories, has double the amount of lean proteins than in a burger. It also has five times lower salt, contains half a gram of heart protecting omega-3 fatty acids, and offers 83% of the daily value requirements of vitamin B-12.
Even if you know the exact amount of calories you are eating, there is no way you can know how much of that energy will become usable energy. Our bodies are uniquely different at absorbing, processing, and excreting nutrients, so even if you try your best to measure calorie intake precisely, you could be off by 20% or more. Given all of that, it can be up to around 50% error. That’s a lot!
The calories are less, but the content is totally different, and that is the deal breaker!
Conclusion:
“
According to some research, the energy and nutrients listed on food labels or in calorie databases, can have an error margin of +/- 25%. This is due to the method by which scientists calculate the amount of calories in food, which is inaccurate due to the many variables that are not taken into consideration:
If you manage to differentiate between processed food and whole natural foods and learn to eat only nature’s food, I assure you, you will not need to think about counting calories anymore. 2. Tune in to your hunger and fullness cues. Our bodies are equipped with a highly sophisticated hormonal and nervous system that tells us exactly when to eat, when not to eat, and when to stop eating. Cavemen did not have calorie counting apps nor did they have kitchen scales. They just followed their natural body signals. Unfortunately, we either ignore these signals “It’s dinner time and I am still not hungry. I must eat something anyways.” Or we just don’t listen to it in the first place.
Counting calories as a way to control your diet is time consuming, difficult, and inaccurate.
“
What do you expect us to do? How would we know when to stop? How will we know what to eat?
“
“
There is almost a 50% error margin in the amount of calories we consume.
1. Learn to eat only whole natural and unprocessed foods.
Of course it is easier said than done; however, it will all come with practice. Trust me, when you get a hold of it, you will be an expert at managing your body and you will actually enjoy the process of healthy living.
Well, here are two things you can start doing now that would instantly change your life:
April 2015 | 31
Nutrition
Battle Prostate Cancer With Foods
T
here is no scientifically proven way to prevent prostate cancer, but you may reduce your risk by making the right choices such as having a healthy diet and exercising regularly. Developing a healthy lifestyle generally improves your general wellbeing and reduces risks of several health problems. While fast-food franchises are booming and frozen and processed food are getting popular, Egyptian men prefer to consume fast or ready food and save time. But, if you are interested in reducing your chance of having prostate cancer, you’ve got to maintain a new lifestyle, today!
Choose A Healthy Diet
A balanced diet includes all food groups such as fruits and vegetables, protein, dairy foods, starchy foods, and foods high in fat. However, to maintain a good lifestyle, you’ve got to have plenty of fruits and vegetables, low-fat diary foods, and limit the starchy foods and foods rich in sugar.
Foods That Lower Your Risk of Prostate Cancer
Tomatoes:
Lycopene, a compound found in tomatoes, is essential for reducing or preventing prostate cancer, as it limits the damage to cells in all areas including prostate. Try to eat cooked tomatoes at least twice a week in the form of tomato soup, sauces, and pastes. 32 | April 2015
Fish:
Omega-3 fatty acids found in mackerels, sardines, and salmon dampen inflammation, which promote prostate tumors. Recent studies showed that consuming oily fish more than once a week could reduce the risk of developing prostate cancer by almost 60%. Another way to add omega-3 could be through flaxseeds.
Cruciferous Vegetables:
Broccoli, cauliflower, cabbage, Brussels sprouts, spinach, and kale are excellent options to include in your daily diet. Eating several servings of leafy greens in general can cut the risk of prostate cancer as it protects cells from DNA damage. Many studies have shown that increasing veggies intake is associated with decreased risk of prostate cancer.
Coffee and Green Tea:
Many studies have proven that drinking 6 cups of green tea or coffee can make you 60% less likely to develop lethal prostate cancer. Decaffeinated coffee can still obtain the same results.
Foods That Increase Your Risk of Prostate Cancer
Processed and Red meat:
Processed foods like sausages, burgers, bacon, and ham, as well as red meat such as beef, lamb, and pork should be limited to maximum once a week, as those foods are loaded with cancer-causing compounds. Also grilling or sautĂŠing meat at high temperature creates a type of carcinogen that result into prostate cancer. Every time you consume any of the above listed foods, you increase your chances of developing cancer. Instead, opt for white mean such as chicken or keep blackening meat to a minimum.
Simple Carbohydrates:
Candies, soda, and sweets as well as starchy foods like bread, white rice, and white pasta are all high-glycemic carbs, which spark inflammation and are very likely to increase chances of prostate cancer. Have your daily carbs and sweets from oatmeal with fruits or dark chocolate flakes.
Fat and Saturated Fat: Supplements:
A lot of men take supplements to help them prevent cancer, but so far, there is not single evidence that support this notion. Vitamin E supplements may not reduce cancer risks, but over consuming them can increase the risk. In addition, supplements include fewer amounts of nutrients than fresh fruits and veggies.
Replace saturated fats which are found in meat, dairy products, pastries, and cakes, and have monounsaturated and polyunsaturated fats found in olive oils, nuts, seeds, avocadoes, and healthy vegetable oils. In a nut shell, eat more fat from plants that from animals, increase your daily intake of fruits and vegetables, eat fish twice a week, reduce the amount of dairy products you eat every day, and limit carbs and sugary goods. April 2015 | 33
Nutrition
5
Meals Under Calories
I
500
If you are aiming to lose weight or maintain a healthy lifestyle, you’ve got to maintain healthy eating habits along with your weekly exercise schedule. The following meals are packed with nutrients imperative for your wellbeing and can make you satisfied for many hours. Enjoy healthy and delicious meals under 500 calories in less than an hour.
Quinoa Tabbouleh Yield: 5 servings Calories: 200/serving Ingredients:
• 1 ¾ cups of water • 1 cup of uncooked quinoa • 1 tomato, peeled, seeded, and chopped • ½ cup of fresh mint or parsley, chopped • ¼ cup of raisins • ¼ cup of cucumber, chopped • ¼ cup of fresh lemon juice • 2 tbsp. green onions, chopped • 1 tbsp. extra-virgin olive oil • 2 tsp. fresh onion, minced • ½ tsp. salt • ¼ tsp. freshly ground black pepper
Directions:
Combine water and quinoa in a medium saucepan, and leave to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Add all remaining ingredients. Cover and put aside for 1 hour. Serve chilled or at room temperature.
34 | April 2015
By: Noura Hassaballa
Chicken Stir-Fry
Directions:
Cut chicken into 1/2-inch pieces. Place in a bowl; stir in soy sauce and sherry. Set aside for 30 minutes. Spray a cold wok on large skillet with nonstick spray coating; preheat over medium-high heat. Add onion; stir-fry 2 minutes. Add peppers; stir-fry 1 minute. Add mushrooms; stir-fry about 1 minute or till vegetables are crisp-tender. Remove vegetables from skillet and set aside. Drain chicken, reserving the marinade. Add oil to skillet and then place gingerroot; stir-fry 15 seconds. Add half the chicken; stir-fry 3-4 minutes and then remove. Stir-fry the remaining chicken for 3-4 minutes. Place all cooked chicken, vegetables, and bamboo shoots to skillet; push from center of skillet. Stir broth, cornstarch, and 1/4 teaspoon pepper into reserved marinade, and then add the mixture into the skillet. Cook and stir till slightly thickened; toss gently to coat chicken mixture. Serve hot.
Yield: 4 servings Calories: 204/serving Ingredients: • 500 grams boned skinless chicken breast halves • 3 tbsp. soy sauce • 1 tbsp. dry sherry • Nonstick spray coating • 1 medium onion, cut into wedges • 2 medium green or sweet red peppers, thinly sliced • 1 ½ cups of fresh mushrooms, sliced • 1 tbsp. cooking oil • 1 tsp. grated gingerroot • 1 8-ounce can bamboo shoots, drained • ¼ cup chicken broth • 1 tsp. cornstarch
Curried Chicken and Rice Yield: 5 servings Calories: 178/serving Ingredients: • • • • • • • • • • • • •
1 cup of water 1 8-ounce can stewed tomatoes ¼ cup of quick-cooking brown rice ¼ cup of snipped dried apricots ¼ cup of raisins 1 tbsp. lemon juice 2 tsp. curry powder 1 tsp. instant chicken bouillon granules ½ tsp. cinnamon ¼ tsp. salt 2 cloves garlic, minced 1 bay leaf ¼ pound boneless chicken or turkey, cut into 1-inch pieces
Directions:
In a medium saucepan stir together water, undrained tomatoes, rice, apricots, raisins, lemon juice, curry powder, bouillon granules, cinnamon, salt, garlic, and bay leaf. Boil, and then stir in chicken or turkey. Pour the hot chicken mixture into a 1 1/2-quart casserole. Bake, covered, in a 350 degrees oven about 45 minutes or till rice is tender and chicken is no longer pink, stirring occasionally. Remove bay leaf.
Light Egg Benedict Yield: 4 servings Calories: 254/serving Ingredients:
Fruity Cottage Cheese Salad Yield: 1 serving Calories: 217/serving Ingredients: • • • • • •
½ cup low-fat cottage cheese 1 small apple, chopped 2 tbsp. mixed dried fruit bits or raisins 2 tsp. low-calorie mayonnaise 1 lettuce leaf Dash ground cinnamon, ground nutmeg, or apple pie spice
Directions:
In a sealed container stir together cottage cheese, apple, dried fruit bits, mayonnaise, and cinnamon. Chill overnight. Pack 1 lettuce leaf in a small clear plastic bag. Carry with the container of the cottage cheese mixture in an insulated lunch box with a frozen ice pack. Serve cottage cheese mixture on top of the lettuce leaf.
• • • • • • • •
¼ cup of plain low-fat yogurt ¼ cup of reduced-calorie mayonnaise 2 tsp. skim milk ½ tsp. dry mustard I dash ground red pepper nonstick spray coating 4 eggs 4 oz beef bacon (4 slices) 2 English muffins, split and toasted
Directions: Sauce
In a small saucepan combine yogurt, mayonnaise, milk, dry mustard, and ground red pepper; set aside.
Recipe
• Spray an 8-inch skillet with nonstick spray coating. Fill the skillet halfway with water. Boil, and then reduce heat to simmer. To poach eggs, break 1 egg into a small dish and slide egg into water. Repeat with remaining eggs. Simmer, uncovered, for 3-5 minutes or till eggs are just soft-cooked. • Meanwhile, using a large skillet, gently cook brown bacon over medium heat for 3 minutes on each side. Cover; keep warm. Cook and stir sauce over low heat just till heated through, but do not boil. • To serve, top each muffin half with 1 slice bacon, 1 egg, and one-fourth of the sauce. April 2015 | 35
Nutrition
7
Delicious and Easy Protein Shake Recipes
Rise and Shine Vanilla Coffee Shake Delight
Ingredients
Women’s premium healthy nutrition shake
11/2 cups of skimmed milk 2 scoops vanilla protein ½ cup low-fat coffee flavored ice cream
Healthy Oatmeal Shake Ingredients
1 cup of oatmeal 11/2 cup of water or skimmed milk 2 scoops of vanilla protein A pinch of cinnamon 5 almonds, chopped
Nourishing Orange Protein Shake Ingredients
3 oranges, squeezed 1 scoop protein Water
36 | April 2015
Eat-Smart
Meal-replacement protein shake
BSN
Lean dessert protein shake
No-Guilt Mocha Protein Shake Ingredients
1 cup of skimmed milk 2 scoops of low-fat chocolate ice cream ½ cup of brewed coffee 1 cup of ice 2 scoops of chocolate whey protein
Optimum Gold Standard
100% Whey Protein Powder Chocolate Malt
Energy-Enhancing Strawberry Shake Ingredients
10 strawberries ½ tsp. vanilla extract 1 scoop protein 11/2 cups of water 1 cup of ice
Whey-HD BPI
Whey protein powder for muscle building
Mood-Boosting Peanut Butter Banana Shake Ingredients
2 scoops protein 1 tbsp. peanut butter 1 cup of skimmed milk ½ banana 1 tbsp. honey
Phase 8
Muscle building protein powder blend
Peachy Green Protein Fuel-6
Ingredients
100% Whey Protein Powder Chocolate Malt
2 scoops vanilla 1 cup of peaches ½ banana ½ cup frozen pineapple 1 tbsp. ground flaxseed 1 cup of unsweetened almond milk 2 cups kale April 2015 | 37
Nutrition
That You Thought Were Healthy, But Aren’t By: Dr. Sameh Mohsen Over the past couple of years, I have read a lot of health and fitness blogs and made few observations about people’s eating behavior and exercising. One thing I found common is the extent of real food people consume, especially vegetables. When you are trying to lose weight, it’s so easy to fall into the trap of stocking up on reduced-fat wheat thins, low-fat granola bars, light flavored yogurts, lean cuisines, baked Lay’s, diet coke, and the list goes on. Many people believe that limiting fat and carbs along with consuming low calories, is what it takes to be healthy. In reality, it’s not just the quantity of food that matters, it’s the quality. When you buy these diet foods, you are more than likely ingesting a lot of synthetic ingredients, sugar, and artificial sweeteners. All of this “junk” negatively impacts the way your body
functions and sets you up to be at a higher risk for diabetes, hearth disease, and becoming obese. We have to become stringent when assessing food labels, because the food companies are trying to trick us into thinking that we are making good choices, when we may not. You need to first look at the ingredients in each food you are buying, not just the information in the nutrition box.
Here is a breakdown on various “health foods” RF Wheat Thins Chobani Greek Yogurt Special K Bars Ocean Spray Cran-Pomegranate Juice Morning Star Riblets
What themes do you see?
All of these foods have some form of sugar or artificial that is highly addicting and will keep us coming back for more. They are all lacking real forms of nutrients. Ex. Motts regular applesauce contains high fructose corn syrup. Is this really necessary? No!
So what should you eat?
You can never go wrong with the foods above. (If you are pre-diabetic or diabetic, you will need to limit foods that have a high glycemic index). Your focus should be on vegetables and then fruits.
The Great Plate
Luckily, Shakeology contains a ton of super foods, fruits, and vegetables and none of this is considered to be junk. For your other two meals during the day, you should try to make vegetables the highlight of your meal. You want to feed your body with foods high in nutrients, so you can feel great and healthy!
What if I don’t like vegetables?
If you continuously try to include veggies in your diet, your palate will start to change. Sometimes, you just need to change the way you cook some food, to make them suit your taste. Some people prefer their vegetables to be roasted, others like them steamed. You can also try to season your food with your favorite herbs. You can sneak them into sauces by pureeing them first. Try different kinds of vegetables. Veggies are not merely limited to carrots and broccoli! **Notice that potatoes count as starches and not vegetables**
Nutrition
MustardMaple Roasted Salmon with Veggies
A
well rounded meal rich in protein, omega-3 fatty acids, vitamin C, D and E, and fibers. This super easy dinner is ultimate post workout, as it provides muscles with enough protein for recovery and nutrients to nourish the body and skin.
Directions
Yield: 4 servings Total Time: 30 minutes Calories: 400/serving Ingredients
• 2 tbsp. Dijon mustard • 2 tbsp. finely chopped fresh cilantro • 1 tbsp. light mayonnaise • 2 tsp. pure maple syrup • 4 5-ounce skinless centercut salmon fillets • 20 cherry tomatoes, halved • 4 zucchini, sliced • 4 carrots, sliced • Olive oil • Salt and pepper to taste
• Preheat the oven to 400 degrees F. Line a rimmed baking sheet with aluminum foil. • In a bowl, mix the Dijon mustard, cilantro, mayonnaise, and maple syrup. Put the salmon fillets on the baking sheet, sprinkle salt and pepper according to taste, and then divide the mixture equally over each fillet. Bake for 12-15 minutes, and then sprinkle the remaining cilantro. • Meanwhile, using a saucepan, heat olive oil and cook the zucchini and carrots till their color turns into gold. Sprinkle the remaining cilantro on cooked salmon fillet and serve with cherry tomatoes and cooked carrots and zucchini.
April 2015 | 39
Body & soul
Your Willpower is a Muscle
Train it!
Willpower is both physiological and psychological; both must coexist for willpower to have a form, identity, and power of your negative thoughts and doubts. Much like physical energy for stamina, willpower requires mental energy for positive thought and belief that you can control yourself and work towards a personal goal. Willpower is in fact ‘exercised’ just like you would a muscle. For example, your willpower is exercised every time you make a decision – when you decide to sleep early instead of partying; when you decide to eat a salad for lunch instead of a burger sandwich; when you decide to go for yogurt instead of a slice of cheesecake; when you decided to hit the gym instead of watch a movie on the sofa. And like all muscles, your willpower muscle can easily get over-exhausted and stop functioning optimally. You’ll easily give in to obstacles and opt for the easy way out of things. So yes… exhaustion can change the way you think and dictate the way you live, and push you towards making wrong decisions that you simply know are bad for you. The answer? Whip that willpower muscle into shape. Immediately. Here are a few simple ways to mentally and physically prepare for whatever obstacles lie ahead, and to help you understand that willpower is not just about your mind – but it is about your body too.
Eat properly:
Nutrition is essential for proper brain functioning, and brain cells constantly require an ongoing source glucose, or sugar. When your glucose levels are low, your brain responds strongly to things like candy and fast food, and pays far less attention to your long-term benefits or goals. To maintain a consistent level of glucose, and to keep you from craving the things that will only harm you, eat balanced meals and snacks that have a significant amount of protein and fiber. They’ll keep you fuller and more functional for a long time. Also, if you’re ever going to the grocery store, make sure you’ve eaten in advance. Your willpower will be easier to master on a full stomach.
Drink, drink, drink:
Dehydration can negatively influence your mental performance and thought processes, so don’t you dare slack off from drinking water. Whether you’re at the gym, in class or at the office, or even in the street, it’s important to drink roughly 2 to 4 liters of water on a daily basis to keep mind and body functioning properly. Research has proven that we sometimes mistake thirst for hunger, so grab a bottle if you feel any hunger pangs, before you reach for a snack. Also, don’t wait until you’re thirsty to drink water – that’s asking for trouble. Keep a bottle with you at all times and drink without occasion.
Sleep:
Prioritize sleeping six to eight hours each night – and don’t underestimate its importance. Being tired can seriously and significantly impair your mental judgment, reaction time to events, and your general awareness; making sleep deprivation just as dangerous as being intoxicated by drugs or alcohol- not a good thing especially if you’re driving or operating machinery. Also, research has proven that lack of sleep can alter your hormones and metabolism, making you crave the wrong foods and hence, opening doors to all sorts of health problems that will deplete any hope of exercising your willpower muscle.
Stop and smell the flowers:
We’re talking about meditation; taking time out on your own to reflect and simply calm down. Meditation can help decrease our over-activation levels and help set or reset our physiological stress levels. Studies have proven that relaxing the mind with meditation has been shown to strengthen our attention span and increase productivity, as well as promote awareness and appreciation for our immediate surroundings. Try to set aside at least five minutes a day to relax your body and focus on natural breathing. And if you don’t know how to get started, and don’t want to pay a heap of money to attend
meditation classes – you can easily find an abundance of online resources, as well as hundreds of smartphone apps to help you out.
Accept challenges:
By accepting challenges and embracing changes, we can best increase our ability to positively respond in stressful circumstances, become flexible, and bounce back quickly if we’re even put down. And be realistic when you choose your challenges. Aim for the sky of course – but if you’ve never climbed a mountain, don’t aim for Mount Everest… aim for a small hill and work your way up from there. The key is to guide your mind towards what you’d like to achieve, instead of dwelling on setbacks or past failures. Yes, we’re asking you to look on the bright side. Accept failures and just move on, or up.
Visualize it:
It goes without saying – having the selfcontrol to balance whims, wants, and needs against long-term goals is easier said than done, but it’s definitely worth the effort. Developing strong willpower doesn’t happen over night, or after meditating one time; just the way jogging along a track at the gym once isn’t going to make you a marathon runner. But, you can always keep that goal in your mind and work your way towards it. You need to know what you want, and head in that direction. Understand that muscles must be exercised – and that includes your willpower muscle. Maintaining good habits takes commitment on your part, and strengthening your willpower will prepare you with the determination necessary for you to follow through with your goals.
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Make a Decision:
Live your dream By: Yasmine Shahine
Who doesn’t have a dream? Who doesn’t want to discover his or her own unique gift or talent that will definitely touch others in a positive and special way and make this earth a better place?
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The solution to this repetitive scenario is simple but needs a lot of effort. Let me ask you how many times have you committed yourself to achieving a certain goal, like going to the gym, following a diet, quitting smoking or saving money, and simply couldn’t?
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At some point in life, we’ve all had a dream and image of the style and quality of life that we wish to live. However for many of us, dust has covered those dreams due to life challenges and its frustrations. We then find ourselves unwilling to exert the minimum effort to accomplish them anymore.
42 | April 2015
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I’ll never forget the day when I have decided to take action, live my dream and become a certified Life Coach. That day, I finally discovered what was really stopping me from following my passion and achieving this specific life goal.
Have you ever wondered why you couldn’t stay committed? What was really stopping you?
One of the main reasons that may have stopped you unconsciously were your limited beliefs that you may not aware even exist. Our innermost beliefs are like an Iceberg, some of them can be seen floating above the water but most of them lay below the surface. Do you remember the moment in the movie “Titanic,” when the proclaimed legendary ship of massive size hit the unseen Iceberg? That moment changed history and thousands of people lost their lives. Your beliefs are exactly like this iceberg; they are “You”. They are the commands that dictate what you can or cannot do, what’s possible and what’s not. Be aware of who you are, as your happiness and your life-goal achievements are based on this awareness. The more you discover yourself at deep levels, I see the more you become aware of
what you need to build on, or what needs to be changed. Can you decide to redesign your house by breaking down walls or building others without being aware of what constitutes the foundation? Of course you can’t. The first step to unleash the power within is to become aware and develop a full understanding of your foundation before you decide to make a new design. It is always inside-out not outside-in, as some of us may think! Let me share with you a very interesting approach I learned when I was studying life coaching, just to give you an idea of the track between our behavior and our beliefs. It is by the famous German philosopher Immanuel Kant, and it goes like this:
a tiger (perception)
I believe that I’m in danger (thought) I feel afraid (emotion) Our thoughts and beliefs choice to take a decision, and here about the tiger lead to quit the fear of letting go, which I run (behavior) emotions, which lead to our might be paralyzing you. Letting behavior. It’s not the other way go of the ones that are pulling you round, like most people might think. backwards, and building on the ones Our behavior is NOT based on the realities that will push you forward. we are facing. If that tiger was in a cage in a zoo, you will not run. But if it starting roaring, you Only then you will be able to master your might feel scared because you still believe deep emotions, and control your actions. Only then down that it’s a form of danger even though it’s will you no longer be at the mercy of outside locked inside a cage. events, which you may have no control over what so ever! The same goes for you; your behavior in certain circumstances is based on beliefs that you have Watch yourself and discover why you think and been building throughout your life until this very how you feel. It’s worth the effort. Your destiny is moment, as you are reading this article. shaped every time you make a decision. It is your own choice then how to react! It is your
April 2015 | 43
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8
Best Yoga Poses for Runners
1. Low Lunge Place one foot forward and lunge, so that the front knee is over your ankle, and the back knee is stretched backwards. Put your hands overhead and hold this position for 5-10 breaths and then switch legs.
Benefits:
Improves flexibility and encourages a smooth range of motion.
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racticing yoga can make you a better runner as it enhances your posture and balance, improves aches and pains, decreases chances of getting injured, increases your focus before, during, and after the run, and helps you stretch and strengthen your body. Here are the best 8 yoga positions to include in your fitness program.
2. Boat Sit on a sport mat and then lift your legs and arms into a V-position, while keeping both legs close to each other. Hold for 15 breaths and repeat three times. Try to maintain a straight posture while doing this position and keep your head straightforward.
Benefits: Strengthen the
core, improves your posture, and stretches the lower body.
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3. Downward-Facing Dog Lift your hipbones straight toward the ceiling, where your knees below your hips and the remaining body form a straight line. Keep your entire feet on the floor and hold this V-position for 10 breaths.
6. Dancer
Benefits: Builds upper
Stand straight on both feet, and then gently bend one leg back and hold your feet with the hand on the same side. Stretch the other hand forward and slightly bend your hips forward. Hold for 5 breaths and repeat with the other side.
body strength, stretches your back and legs, and lengthen and opens the hips, calves, and hamstrings.
4. Upward Dog Start with a plank position, and then lower your half-way to a push-up, and then arch your back, lift your chest and stretch your arms. Pause for 5 breaths.
Benefits: Enhances the upper
body such as core and arms and builds strength in vulnerable areas.
5. Cobbler Sleep on a sports mat and place a blanket under your back. Stretch your arms backward and bring your heels in close to your pelvis and knees wide apart. Try to place your knees on the ground without forcing them. Hold for 15 breaths.
Benefits:
Opens hips, stretches inner thighs, and improves posture.
Benefits: Develops
balance, which means a more sufficient stride and fewer injuries.
7. Tree Stand straight, and the gradually bend your right knee and shift your weigh slightly on the left foot while keeping inner foot firm to the floor. Place your right foot into the inner left groin, pointing your toes towards the floor. Keep your body straight and press your hands together. Gaze at a fixed point and hold for 5-10 breaths.
Benefits:
Strengthen your leg and improves balance.
8. Child’s Pose Kneel on the floor. Put your head on the ground and separate your knees about as wide as your hips. Lay your hands on the floor alongside your torso and release the fronts of your shoulder towards the floor. Hold this position for a minute.
Benefits: Stretches your lower body and relives tension.
April 2015 | 45
Body & soul
How Yoga Will Help You Run A Marathon By Sandra Shama Kaur
I’ve been practicing various forms of Yoga (Ashtanga, Vinyassa, Hatha, Sivananda and Kundalini) since 2011. But since 2012, I discovered my preferred style, which I also teach, known as Kundalini as taught by Yogi Bhajan. I also follow a vegan diet, which means I get to enjoy the pleasures of fruit, vegetables, grains, legumes, nuts, and seeds without the pains of animal and dairy products, sugar, and processed food. On the 15th of March 2015, I participated in my first ever Marathon, where I clocked 5 hours for running a brutal total of 42.4 KM. And this is how Yoga helped me do it.
46 | April 2015
1. Training for the Big Day: To train for the Marathon, on average my training week consisted of 3 to 4 runs, 1 to 2 swimming sessions, and 1 to 2 Vinyassa or Ashatnaga yoga classes, in addition to my ‘before sunrise personal daily Kundalini practice’ (which combines poses, breath patterns, mantra chanting and meditation). I also made sure of these important points:
• Sadhana:
Sadhana means commitment to a daily spiritual practice. Once you cultivate the habit of waking up every morning before sunrise to meditate and clear your subconscious, committing to a weekly individual training program becomes quite possible.
• Lung Capacity:
Poses like spinal flex and rapid breath of fire significantly increase the capacity of the lungs. When I started running long distances (10km, 15km, 20km and more) I noticed that I my breath carried me through effortlessly; I never ran out of breath. Do you ever finish a run only to be gasping for air? Perhaps it’s time you checked out Kundalini yog.
• Heart Circulation:
Holding hard arm positions such as Ego Eradicator (arms up at 60 degrees) for a prolonged period of time (3 to 5 minutes) with a ‘breath of Fire’, significantly strengthens the heart muscles. I know because my heart could pump blood faster throughout my body therefore I had more energy and was able to run for longer periods without painful heart pangs. My heart pumped quickly and efficiently, which gave me the sense that I could run forever (if it weren’t for my legs getting tired).
• Muscle Recovery:
At least once a week I managed to squeeze in an Ashtanga or a Vinyassa class at YallaYoga. The poses practiced combined with the Ujai heating breath pattern, supported my muscles to recover quickly and maintain flexibility and strength.
2. During the Run • Breath Pattern:
In yoga we synchronise breath with movement to keep the mind steady AND to distribute energy equally around the body. Similarly, on a run, we can put into practice this lesson and utilise different breath patterns such a 5-count breath pattern to stay focused, so that on each count, one foot touches the ground, for example: • INHALE to the count of 3: Inhale Right foot, Inhale, Left foot, Inhale Right Foot • EXHALE to the count of 2: Exhale Left Foot, Inhale, Right Foot.
• Visualization:
A key component of Yoga is meditation, which teaches us how to visualise, not only our life goals, but also our inner organs, muscles, and energy circulation. You can masterfully visualise while you’re running on the road that you are directing energy towards sore and cramping areas in the body such as the calves, hips and gluteus.
• Repeating a Mantra:
The word ‘man’ means MIND and ‘Tra’ means WAVES, referring to the ongoing thoughts that vibrate through the mind. So the use of a Mantra effectively breaks through the endless thoughts and negative chatter. On the road run, we can have many negative thoughts such as:
• “I am not good enough” • “I am fast enough” • “I am too heavy (or not enough muscles)” • “I am too fat (or too thin)” • “I am not strong enough (or I am too bulky)” • “I have not trained enough for this” • “I am not like him or her” • “I am to sick, I have (illness)” • “I will never make it” • “When will this torture end?” • “Why did I ever sign up for this?!” • “Why is this person on my left is much faster than me, even though they’re is pushing a baby stroller? (or is really old and has grey hair?)”
• Using a simple mantra like Sa Ta Na Ma, which signifies the cycle of life and means ‘Birth, Life, Death and Rebirth’, will help keep your mind focused. I used this Mantra throughout most of the Marathon. To practice, you should mentally vibrate each syllabus and synchronise with the tap of each foot: Right food Sa, Left Foot Ta, Right Foot Na, Left Foot Ma. • Another great Mantra from the Kundalini tradition that I used when times were getting really tough (past the 26km mark!) is “Me & God, God and Me are One” and just keep repeating!
After the Marathon • Recovery:
My recovery time after long rungs (16km and more) is between 24 and 48 hours. After the Marathon, my recovery time was around 48 and 72 hours! Do you know why? First, because yoga has increased the capacity of my lungs, which means that my lungs are wider and are thus able to convert more carbon dioxide into oxygen than the average person. Second, this excess oxygen can be reorganized and distributed around to areas of the body most in need, in support of post run muscle healing and recovery.
If you’re ever training for a marathon, I recommend integrating a Yoga regimen into your training program. Mix up the yoga: Kundaliini, Vinyassa, Ashatnaga, Hatha and Sivaananda, and you will feel the difference. It’s a little like Cross Yoga Training. Sat Nam, and Good Luck!
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Ice is used when the injury is recent or red.
Running Tips After An Injury 48 | April 2015
• If you stopped running for less than five days, you won’t lose any fitness.
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Recommendation: Start with moderate
types of running for a couple of times, and then get into harder workouts with some difficult sprints or strides.
Getting back to your running routine after an injury depends on several factors including, the type of injury, the severity of the injury, the healing duration, whether or not you exercised throughout the healing period, and finally the consistency of your treatment approach. It is imperative to consult a doctor to provide you with the right treatment, follow up your condition, and inform you of the best time to return back to your running habit. Many people rush into excessive running and exercising posthealing phase, leaving them vulnerable and unprepared to stick into a weekly schedule. Generally, your muscles take more healing time than you might actually think and the last thing you want is to reinjure yourself. We’ve got you covered with some tips to help you regain your fitness level after an injury without hurting yourself.
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The exception to utilizing heat instead of ice in a new injury is new-onset low back strains.
• If you were asked to stop running for 6-10 days, your fitness level will slightly be affected, but it won’t ruin it.
Recommendation: Keep your first three days of running easy, and then do some moderate runs and finally do some running intervals.
injury. Those workouts include minimum or no equipment and can target many areas except the injured one. You can work on your core, hamstrings, hips, and lower legs for instance, and eat foods that can speed up the recovery phase. • To increase time of your runs and speed, you have to take it gradually. If you have been a runner for years, you can get back to your initial fitness level within few weeks. All you need is patience and persistence. However, if you notice new injury symptoms, reduce the amount of workouts.
Recommendation: Begin the first three
• You need to believe that having an injury is not the end of the world. Many runners are prone to such injuries, and key point here is to give enough time for your injury to perfectly heal.
• There are many workouts that can be performed at home during the phase of
• Each time you hit the track, increase running duration two-minute. The improvements and increments may seem slow at the beginning, but it will progressively make you feel better. Remember to always warm-up before running like brisk 10-minute walk or jogging.
Ice
Heat
Tips for Applying Ice
Tips for Applying Heat
• If you stopped running from 10-15 days, it will take you some time to reach your initial fitness status. days with easy running, increase speed by 10 percent each day and add some short sprints. Make sure to rest a couple of days before your next run, to allow enough time for recovery.
• Ice is best used for sprain, strain, or bruise. • Ice treatment may be used in both the immediate treatment of soft tissue injuries and in later rehabilitation. • Ice helps relief pain and relaxes muscle tissue. • Ice reduces bleeding into the tissues, swelling, muscle pain, and spasm, as well as eases the movement around the injury. • Ice narrows blood vessels and slows down blood flow. • Ice relieves pain, but does not treat the existing injury. • Ice is used when the injury is recent or red. • Cold therapy can also help relieve any inflammation or pain that occurs after exercise.
• Apply ice within 5-10 minutes of injury for 2030 minutes. Repeat every 2-3 hours. • Use a towel filled with ice packs on the injury. • Do not use ice in areas where you have circulation problems. • Ice treatment should be used for a minimum of 72 hours post injury.
• Heat can be used as a treatment 48 hours after an injury. • Heat comes in many gentle forms such as wheat bag, heat pads, deep heat creams, hot water bottles, and heat lamps. • Heat causes the blood vessels to open wide. If plenty of heat is applied, your injury may burn. • The exception to utilizing heat instead of ice in a new injury is new-onset low back strains. • Heat is best for treating chronic pain as it increases blood supply. • If you suffer from an ongoing injury, apply heat before exercising only. • Heat treatment increases the blood flow to the affected region.
• Wrap heat sources within a folded towel to prevent burns. • Stay hydrated during heat therapy. • Avoid long exposure to heat therapy. • Don’t use it for more than 20 minutes. April 2015 | 49
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Lack of proper stretching, increasing mileage too quickly, and excessive training, can add burden to the Achilles.
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How Runners Can Prevent
Achilles Tendon and Calf Injuries
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he Achilles is the
thickest and largest tendon in your body, connecting the two major calf muscles – the gastrocnemius and soleus- to the back of your heel bone. As you add a strain on your foot by running fast, your tendon tightness and become more prone to inflammation, developing a scar tissue in this area which can rapture the Achilles over time. So what are the common causes of Achilles tendon among runners?
Lack of proper stretching, increasing mileage too quickly, and excessive training, can add burden to the Achilles. Weak calf muscles, poor ankle range of motion, and extreme pronation are additional contributors to the development of Achilles difficulties. Inflexible running shoes, can force the Achilles to twist in some minor cases. In all cases, overdoing any exercise can cause damage of the Achilles -small fiber-like proteins called collagen – which result into pain.
How to Prevent Achilles Tendon Injury? 1. Skipping Stretching or Overstretching
Most of us know how crucial it is to stretch prior any exercise, but overdoing it can yield more harm than good. Even though stretching helps develop flexibility and prevent injury, it is important not to take it too far. Moves like deep lunges, kneeling quad stretch, and butterfly holds, can be postponed to post running. Focus on gastroc stretches and coleus stretches for the calf muscles to prevent injury, followed by a 5-minutes warm up such as walking, jogging, or brisk walking.
2. Focusing on Speed
Many runners opt for speedy runs as part of their training for time goals. The only time you need to run for speed is either when chased by a dog or when aiming to participate in a contest. It is better to gradually increase pace to avoid the breakdown of ligaments, tendons, and muscle cells. Opt for a 30sec/min faster every time you hit the track and allow for a rest interval from 3-5 minutes according to the number of kilometers.
3. Running with Bad Posture
Improper form does not only ruin your posture, but it also increases your chance of developing some major injuries, including Achilles, in addition to pain in the back, neck, and hip. Running in an unnatural lean to increase speed is nothing but a myth. Keep your upper body relaxed and right, look ahead, and sustain a short stride length; land mid-foot and work towards rapider cadence.
4. Missing Aerobics
If you are to choose between strengthening and aerobic exercises on the same day, start with aerobics. Part of your fitness schedule is to develop muscles and endurance, but if you start with strengthening exercises such as weight lifting, your muscles will be too tired to perform two types of exercises at the same day, and might even increase the chance of Achilles injury.
5. Strengthen the Leg Muscles
There are many ways to reinforce leg exercises using minimum equipment, among them are lunges, hip flexion band pulls, half chair squats, clean and press, leg press, inner and out thigh band pulls, leg raises, leg extensions, and leg curls. If these exercises are done properly and consistently without putting too much pressure on your legs, you can improve your leg muscle strength in less than a month.
Try This: Sit on the floor with a weight taped to the front of one foot. Bend the knee at a 90—degree angle, with your heel resting on the floor, and then lift the weight by pulling the toes towards you. Lower and repeat. 6. Proper Footwear
Avoid sports shoes with too much or too little arch support, cushion, motion control, heel support, and high height. Improper footwear can cause injuries like Achilles tendon rupture.
How to Treat Achilles Tendon
If you experience Achilles pain, stop running immediately. Rest, apply ice cube on the place of injury several times throughout the day, and massage the area. Once you feel better, do not rush into running again, as it may hinder the healing process. Try jumping jacks, walking, jogging, swimming, and cycling, and then gradually start running.
to assist your flexibility. Choose a neutral cushioned shoes and stay away from motion control or stability shoes, as it will reduce food motion.
Medium Arch: Your foot needs moderate
flexibility and support. A normal foot lands on the outside of the heel and rolls inwards slightly to absorb shock. Look for stability shoes with moderate control features.
Low Arch: You need a shoe that provides maximum level of support to avoid injuries. Motion control shoes or high stability shoes with firm midsoles and control features can reduce the degree of pronation. Avoid high cushioned and curved shoes. Running Shoes Fit Tips
Buy shoes at the end of the day, as feet usually swell and look larger during the day’s activities. Make sure you have a half to full thumb’s nail length from your big toe to the end of the shoe.
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Most of us know how crucial it is to stretch prior any exercise, but overdoing it can yield more harm than good.
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How to Choose Running Shoes High Arch: Minimum level of support is required
Take a short walk or jog around the store to test how comfortable the shoes are before purchasing. Buy new shoes every 400 miles to prevent injuries due to loss of cushioning, stability and chock absorption. Visit a local running store to have your gait analyzed based on your foot type.
April 2015 | 51
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the best way to deal with Ankle Sprains
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By: Ismail Fathalla
here are several conditions that can affect the ankle joint both as a result of injury and sometimes even without a significant injury. These conditions can lead to a variety of symptoms including pain, swelling, giving way, and locking. Among the most common injuries are the ankle sprains, which vary in severity from the trivial ones that we all had and that resolved spontaneously within a few days to the most severe ones that have left a few people with a permanents disability.
A twisting ankle injury disrupts the ligaments on the outer aspect of the ankle to a variable degree. Severe ankle injuries differ from the trivial ones in that they are associated with an audible pop and then the ankle swells up to the size of a ping-pong ball. These injuries deserve the immediate attention of an orthopaedic surgeon to guide you through the best possible treatment that would allow rapid return to activity without long term problems. An X ray is usually required to exclude a fracture. Once a fracture has been excluded, an assessment of the degree of ankle sprain should be determined to figure out the best treatment. For mild ankle sprains, patients should maintain elevation and ice their ankles regularly for 48 hours with limitation of activity as long as the ankle remains painful. For the mild injuries, this treatment is usually enough and patients return to activity within a week or so. It is very important to listen to your body and to avoid strenuous activities if you still have pain. For the more severe types, patients should buy Moon-walker boot (or Beckham boot, whichever you fancy calling it) and walk with crutches for one week with regular icing and elevation. After the first week, swelling will subsided and a rehabilitation program should start to help reduce swelling, restore range of motion, strengthen the muscles, and restore balance. Athletes should return to sports after 2 weeks initially and run in a straight line, while continuing physiotherapy. Return to strenuous activity is often started by the 4th week but again absence of pain is an important sign. It is advisable for patients
52 | April 2015
to stop treating their injuries with plaster for many reasons, but essentially because recent evidence points to the fact that ligaments heal better when allowed to move rather than being completely immobilized. A few subsets of patients continue to suffer from pain after 4 weeks and these ones require further investigation by an MRI. This will detect subtle injuries that may not have been detected by the X rays. Another subset of patients continues to suffer from recurrent instability and giving away after that. Again an MRI is warranted in this condition and if there is evidence that the whole ligament is gone, a keyhole surgery may be required to treat the ligament disruption.
The take home messages from this article is: 1. Always get your ankle and foot examined after an ankle sprain except for the very mild ones. 2. Ice and elevation will do magic provided that you start them as soon as possible. 3. Do not return to sports if you still have pain. The term “No pain no gain� certainly doesn’t apply here. 4. If you continue to have pain after 4 weeks, seek a specialist opinion to exclude other injuries. 5. Surgery is rarely needed for this condition but this does not mean that it is bad. Sometimes it is the only option to get you back on track.
The Game
BEGINNERS GUIDE:
BEST TIPS TO START RUNNING Basic Types of Runs:
If you want to reach your ultimate strength and get the most out of the time you devote to running, you will need to practice certain types of runs to become a better runner.
Recovery Run: It is a short run performed at
a steady easy pace to add a little mileage to the runner’s training. Recovery runs are very good post hard workout such as the interval run. Four miles of easy recovery can make your workout comfortable.
Base Run: It is a short-moderate length run that should be performed frequently in order to stimulate big improvements in aerobic capacity and endurance. You do not need to challenge yourself with longer or faster base runs, just include base run in your weekly schedule. Long Run: It is long enough to keep you
breathless and fatigue. The distance and duration of the run highly depends on your current level of endurance. Thus, aim to have long runs gradually till you reach 15 miles.
Progression Run: It is a challenging type of run, because each time you can increase distance and speed. Try to run 5 miles at a natural pace followed by 1 mile at marathon pace and then 1 mile at half-marathon pace. Fartlek: This form of running mixes intervals of duration and distance in an interesting way. It can be an easy alternative to a tradition interval session. Run 6 miles at natural pace with 10x1:00 pickups at 5 k pace with 1 minute recovery.
Tempo: Tempo running is the fastest pace
than can be sustained in 20 minutes in less fit runners, and in 1 hour in fit runners. Basically, you should try to increase the speed you can reach for a prolonged period of time and increase the duration at your optimum pace within time. Try jogging for 1 mile followed by 4 miles of tempo pace and 1 mile of easy jogging to cool down.
Intervals: It is composed of frequent short
segments of fast running separated by slow jogging to train runners to escalate their speed. Interval running is subcategorized to short and long runs. Short runs are intervals of 100-400m at roughly 1,500 m race pace, while long runs are intervals of 600-1,200m at roughly 5k race pace with easy jogging.
Short run: 1 mile of easy jogging (warm up)
+ 10x300m at 1 mile race pace with 200m jogging breaks + 1 mile of easy jogging (cool down)
Long run: 1 mile of easy jogging (warm up) + 5x1k at 5k pace with 400m jogging breaks + 1 mile of easy jogging (cool down)
6 Common Running Mistakes
1. Running in an improper form can result into some negative physical consequences and may even increase risks of getting injured. While it is difficult to discern which postures are best for running, make sure to focus on four key components: posture, alignment, pelvis stability, and hip strength.
2. Many runners attempt to increase their stride length and reduce their stride frequency. The easiest way to count stride frequency is to count the steps for 15 seconds and then multiple by four, to obtain the number of foot strikes in a minute. The more time your feet spend on the ground, the more energy is needed to propel it forward. Aim for increasing cadence and efficiency gradually. 3. A lack of correlation between timing of forward movement and foot contact on ground is present among many runners, which result in reaching the foot forward to land and pushing off too far from behind to impel. If this applies to you, try running on a pavement or grass with barefoot or thin socks, and you will find out exactly how to run properly. 4. Since stride frequency and stride length are the key components that determine running speed, you must build up those key components by developing a complete range of motion. Mobility can be increased though Active Isolated Stretching, a technique that lengthen the muscles properly to improve performance. 5. Beginners usually find problems running with a relaxed posture. In order to ensure that your upper body is relaxed while running, keep the angle of your elbow at 90 degrees throughout the run to keep up a steady speed, raise your shoulders to your ear level and drop them back to a relaxed position every mile, and finally place your hands on your head and stretch your core while keeping the shoulders relaxed. 6. It is fundamental to add speed work into your training program to spot improvement in your speed. If you do not add challenges to your running program, you will never spot any progress.
Best Speed Workouts for Runners:
Stretching Exercises Before Your Run:
Stretching Exercises After Your Run:
those fast-twitch muscle fibers to add speed. After two of your regular runs during the week, accelerate for 15-20 seconds on a flat road till you reach your top speed, and then gradually decrease your speed to jog. Repeat 4-6 times and take a minute between each repetition to breath. Perform strides twice a week till it becomes a warm up routine.
walk your feet as close to your hands as possible. When you reach your maximum, walk your hands out to return to the initial position. Come down on your stomach and arch your back up for a spine stretch.
shoulder-width apart. Squat while keeping your heels on the ground. Press your knees open with your elbow.
Fartlek: This form of exercise is sufficient for
runners who want to increase speed. After jogging for a couple of miles, find an object like a tree, and run to it at a faster pace than you ordinarily would. Once you reach your destination, jog or even walk till you catch your breath, and repeat the same exercise again with different object. Your recovery intervals are up to you, but it is better to make them short. Also pick close pickups to practice on speed.
Inchworms: Star in push up position and
Leg Swings: Stand next to a wall in sideway and swing your outer leg forward and backward. Increase your height gradually in each swing.
Walking Lunge with Twist: Do some deep walking lunges to stretch the hips, while twisting your torso away from the back leg.
Frog Stretch: Stand with your feet about
Quad Stretch: Stand straight, and then grab the top of your right foot and bring it closer to your glutes while pushing your hips forward. Pigeon: On a flat ground, bend your right leg and place it in front of your body with your left leg behind you to stretch your glutes.
Did You Know Running can boost your energy and strip away stress
Did You Know Women who run frequently can reduce their risk of breast cancer by up to 30%
Best Reasons Why You Should Start Running Now!
1. Live longer 2. Boost confidence 3. Bring sexy back 4. Delay memory loss 5. Relieve stress 6. Sleep better 7. Feel less guilty when eating carbs 8. Build strong bones and lose weight
Did You Know Running for one hour a week can reduce the risk of heart diseases
Your Ultimate Guide to Running
Strides: Break your comfort zone and fire up
The Game
10 Simple Tips for Running Your First Half
Marathon With the presence of many running events in Egypt, running has become an increasingly popular sport for many reasons. Not only does running takes less time to train for, running also builds a strong, lean body as well as boosts cardiovascular health. Moreover, it is a wonderful sport to unwind your senses, lose weight, and build strength endurance, without paying monthly fees. So if you are willing to achieve a new goal and run your first marathon, here are a few tips to help you get started.
1. Consult your Physician first:
Before running or even starting any exercise program, you should consult a Physician about your current state and take approval. This step is fundamental because some conditions within the body are very hard to be self diagnosed, and would not only hinder you from achieving your goal, but it would also cause some redundant consequences. Some of the common health diseases are heart, lung, and kidney, while some of the other health difficulties are previous joint replacement, disc issues, ankle swelling, rapid heartbeat, and dizziness during exercising.
2. Start simple and slow:
In order to achieve any goal, you must focus on increasing your mileage over a period of time. If you are new to running, 56 | April 2015
start with one mile of brisk walk, then try run/walk intervals with 30 seconds of running and a couple of minutes of walking. Every time you visit the track, decrease your walking intervals to increase the time you spend on running, until you can run an entire mile continuously.
3. Take few days off:
To achieve optimum results, run only three times a week and enjoy one day of complete rest. On the remaining three days, focus on building endurance through strength training exercises such as planks, lower-body Russian twist, kettlebell squats with overhead press, overhead lunge, rotational shoulder press, and back extensions.
4. Fuel your body:
Nourishing your body with the right nutritional formula throughout your training program is imperative for your health and performance, especially on the days leading up to long runs. Opt for whole grains, vegetables, and fruits before running to improve your ability to train at higher intensity, frequency, and duration.
5. Track your performance:
Technology has revolutionized running in the past few years. GPS watch is one of the best ways to calculate pace, distance, and elevation changes. This watch can help you gauge whether or not you are on target with your training schedule. In addition, there are many cell phone applications that can track workouts and calculate time, speed, and distance.
6. Find a training group:
Having a friend or a group of friends
accompanying you can make a difference. You will always have a friend, who encourages you when you are feeling fatigue from work or lazy and you will both strive to reach your maximum abilities. Above all, the sense of competitiveness is enough reason to force you to never give up.
7. Reward yourself with a massage:
Massage therapy can be extremely helpful at any stage. Muscles pain, which occur as a result of increased workload, is often caused by the release of body-producing toxins such as lactic acid into the tissue. When left untreated, the tissue damage overtime and the blood flow decrease, which lead to tightness and congestion of the tissue. In addition, when a muscle experiences fatigue, other muscles may compensate to bring balance back to the body. With time, the body may become prone to injuries.
8. Stay hydrated:
More than 60% of the human body is water, which makes it very hard to keep it hydrated while running. Start by monitoring your urine color. A light, yellow is what you ought to be aiming to see before a run. Stay hydrated throughout the day by carrying a bottle of water wherever you go. Sport drinks are very beneficial after the runs for recovery.
9. Weather-specific running gear:
Gear is as important as choosing a good running pair of shoes. Many runners find out they don’t have the proper outfit right in the middle of a run. Hot weather requires a lot of hydration to delay dizziness and giddiness. It is better to wear light colored
10. Celebrate:
Before setting new goals, enjoy the moment of triumph and share your achievement with all beloved ones. You can even share before and after photos on social network to receive more praises and feel self-accomplishment. This will push you to the next phase, running an entire marathon.
Best Running Songs 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
Pump It – Black Eyed Peas Hey Ya – OutKast Gangsta’s Paradise – Coolio Black and Yellow – Wiz Khalifa Low – Flo Rida Boom Boom Pow – Black Eyed Peas Till I Collapse – Eminem How Low – Ludacris Kiss Kiss – Chris brown The Distance - Cake
Your Ultimate Guide to Running
moisture-wicking material and take walk breaks if necessary. Extreme weather conditions require arm warmers, thermal undergarments, and gloves to keep you warm.
April 2015 | 57
The Game
T
o become an efficient runner, you need to do plenty of exercises around your general routine in order to improve your performance, bodybuilding strategies, and to enhance your heart rate. We’ve got a special guide for the top 10 movements that may help you improve your running performance ready for you. But don’t forget that there are lots of pre-and-post routines that are also beneficial to your running routines. Here are the essentials:
Before Exercising:
Be sure to warm up and stretch: Jog for 5 to 10 minutes to warm up before exercising, and then stretch for 5 minutes. The following are some recommended stretching exercises that will warm your body up before any running routine: • Calf and Achilles tendon stretch • Hamstrings stretch • Quadriceps stretch • Inner thigh stretch • Groin stretch Then do your running training routine (Approximately 40 minutes)
The Importance of Strength Training for Runners:
Strength training is essential for runners in order to build muscles for your legs and improve your overall running performance. Strength training also reduces the risk of injury from certain movements, and it also burns a LOT of calories – all of which aid you in sculpting the perfect body. Be sure to also engage in 10 minutes of strength training too: Perform the following 5 exercises to engage your core muscles and help them stabilize your spine and pelvis. • • • • •
Front plank (30 sec) Side plank left (15 sec) Side plank right (15 sec) 15 push-ups 15 straight crunches
In addition, make sure you perform strength exercises two or three times per week. Don’t hold your breath while you’re exercising, and just to make the challenge a bit tougher, you can add weights to build more muscles. 58 | April 2015
Best Strength Training Routines for Runners The top 10 movements that may help you improve your running performance:
1. Bodyweight Squats
Keep some distance between your legs; take the sitting position, repeat it between 8 to 12 times, and you can also add some weight to make it a bit more challenging.
2. Single-Leg Dead Lifts
Bend one knee, and lift one leg behind you. You can also use some weighs during this exercise and bring them down underneath your knees. Repeat it between 8 to 12 times, and don’t forget to exchange legs.
3. Core Work
To enhance your core muscles (chest, shoulders and back), perform stomach crunches, plank exercises (position yourself upright on your elbows and toes, keeping your body firm and straight, for one minute), or use the bicycle, or reverse crunch.
TIPS: Try these additional workouts for a stronger core: • Back Power • Fast Abs • Core Matters • Build a Better Body • Glute Strength • Core Sliders
7. Back Extensions
5.Lower Body Russian Twist
8. KettleBell Squats with Overhead Press
Using one leg while lifting the other, squat downwards as if you are going to sit, then extend your leg to stand. Switch legs. Repeat this between 8 to 12 times.
Lie on your back, lift up your upper legs upwards perpendicular to the floor, then get your legs lower to the left side, and then repeat to the right side. Repeat this between 10 to 12 times.
TIPS: Try these additional workouts to strengthen your lower body: • Faster in Five • Build a Strong Lower Body • Healthy Calves and Shins • Build Stronger Lower Legs
6. Scorpion
Lie on your belly on the floor. Move your right knee toward your left shoulder for 30 seconds, and then switch legs.
Lie on your belly on the floor; raise your legs and arms. Repeat this between 10 to 12 times.
Your Ultimate Guide to Running
4. Single-Leg Squats
Hold the kettle-bell with both hands in front of you, keeping some distance between your feet, and lower your body into a squat.
9. Overhead Lunge
Hold two dumbbells in each hand and keep your arms straight. Take a big step forward with one leg until your front knee is bent 90 degrees, and switch to the other leg.
10. Stability Ball Hip Extension
Lie on your back on the floor, and lift your legs onto a stability ball. Extend your arms to your sides, and push your hips upwards. April 2015 | 59
Style & features
MEET ADAM ELZOGHBY
The director of ELFIT and managing partner of In The Zone. What is ELFIT?
60 | April 2015
ELFIT Reebok is the first and biggest fitness competition in Egypt and among the leading fitness events in the Middle East. The competition is a series of challenges that athletes go through at different stages and phases to test their speed, strength, agility, endurance, power, and flexibility among other fitness traits. The region’s finest athletes compete to be crowned “ELFIT”. The competition currently comprises 6 different categories including; Men, Women, Masters 35+, Masters 46+, Mixed Teams, and Male Teams. We’re planning to have more categories in the coming years.
Tell us about your latest event.
Aside from ELFIT Competition long season, our final event usually features a variety of activities such as the FANS ZONE, designed to create an exciting and fun experience while providing endless options of fitnessfun activities, games, and mini challenges for the crowd to enjoy during the event. Also the Fitness EXPO provides the crowd with what’s hot and new in the fitness world, and offers free fitness and health education, free sessions, fitness certification, and knowledge workshops by the top fitness brands.
What was the inspiration behind ELFIT fitness competition?
Back in 2012, my partner Mohamed Helmy and I started up our company “In The Zone Sports” with a mission to change the face of sports and fitness industry in Egypt. One step we took towards fulfilling this mission was the founding of ELFIT as the first event of its kind in Egypt. The event was inspired by several international fitness events across the world, yet it was established and boomed in its own unique way. Our aim is to provide an ultimate fitness experience, by fusing fitness and entertainment, to make working out a fun activity for people and hence encourage people to live and lead an active healthy lifestyle.
What are the main pillars of ELFIT?
The athletes, audience, partners, sponsors, volunteers, organizing team, and of course “Reebok” who has been supporting us from day 1 as ELFIT official partner. Without any of them, the event wouldn’t have been running for the 3rd season. We are extremely thankful and grateful for all the support and constructive feedback we continuously get, which is leading us to where we are standing today.
Can you describe what a typical ELFIT event would be like?
ELFIT is an event for all fitness and sports enthusiasts. It gathers all the fitness entities and initiatives in Egypt in one place. It features running groups, cycling groups, fitness facilities including gyms and outdoor facilities among other fitness groups. The finest athletes of the region from both genders as well as masters participate in ELFIT competition. The audience is engaged in sessions and fun activities throughout the event. You’ll also find them cheering and supporting the competing athletes. It’s an event where all the fitness community in Egypt gathers in a great atmosphere for anyone who is into fitness or even interested in joining a fitness initiative or learning about fitness. The event is a platform for spreading awareness and education about fitness and sports in Egypt.
Some say “fitness is highly correlated with age”, how much do you agree with this statement?
Trust me, if you watch the master’s category in ELFIT competition you wouldn’t say that. You’ll find masters ranging from 36 to 65 years old competing and inspiring in ways we never thought were possible. Your fitness mainly depends on your determination and the effort you exert in it. Regardless of your age it’s never too late to start. Our masters’ athletes are a solid proof of that.
abilities, compare it with competitors, and track progress and improvements in the following seasons. This puts the athlete in a mental state, where they always strive to improve their fitness levels and maintain a healthy lifestyle in order to beat their competitors. This competitive ambiance pushes any athlete to go beyond their abilities and challenge boundaries to reach their ultimate goal and become the fittest in Egypt. In addition, there are many role models who participate in ELFIT events, which enlighten and inspire athletes from both genders to maximize their potential and reach their goals.
Any upcoming plans or events?
We are currently planning for ELFIT Reebok season 3 event, which will take place in a month. This season’s timeline is divided into 3 stages: The primary qualifications starting midApril till the end of May, the main qualifications in September, and the finals in October. We are expanding the attendees of this year’s event, by including universities, several local cities, in addition to more countries from the MENA region. This will give the chance for more athletes to compete in ELFIT Reebok. The season’s structure and plan will be announced on our social media platforms.
What are the mental and physical benefits of ELFIT fitness competition? ELFIT Reebok gives an extraordinary opportunity for athletes to test their fitness
April 2015 | 61
Style & features
F
Fitness has evolved into a holistic practice that integrates training concepts from a wide collection of disciplines. Yoga, martial arts, weightlifting, gymnastics, athletics, extreme sports, and the moving arts are finally uniting under one ceiling; bringing us a comprehensive training approach that merges mind, body, and spirit. The Fitness Playground promotes this avant-garde training philosophy by offering three services catered to people in the health, sports, and fitness industry: coaching, consultancy, and fitness education.
The Fitness Playground: Inspiring People to MOVE 62 | April 2015
The Fitness Playground is the vehicle through which FITCAMP was created. FITCAMP is neither a quick fix to unhealthy habits, nor an overnight makeover. Essentially, FITCAMP is an opportunity to gain the knowledge, tools, and skills needed in order to build, and more importantly maintain a healthy lifestyle. With a beautiful setting such as that made available by El Gouna FITCAMP grounds, it is easy to fall in love with the Red Sea Riviera’s natural essence through outdoor hikes and water activities, as well as a selection of beach-based fitness activities. When we brought FITCAMP to life, we made a conscious effort to build a strong foundation upon which we believe a healthy, wholesome, and fruitful life can be enjoyed. We have designed a specific program tailored to help you focus and achieve fat loss targets and improve athletic performance. For one week, we invite participants to leave their stress outside the gates of El Gouna, and to join forces with an intimate group of people on the same fitness journey for a true camp experience. FITCAMP consists of personalized body assessments, custom-made meal plans, indoor and outdoor training programs, leisurely movement-based activities, as well as fitness and nutrition education workshops. Educational seminars with interactive Q&A time will focus on providing training and nutrition tips in an effort to empower you with the necessary tools that we hope will guide you on your fitness journey from here on out. Having said that, it is a priority for us to create a realization that fitness has to be fun, consequently, at least an hour a day is dedicated to fun and play through activities such as hiking, stand up paddling, and kayaking, gradually moving towards a greater realization that a healthy life is generated from a humble appreciation for complete freedom and exploration of movement.
Master Instructors and home-grown local talent unite to showcase some of the most exciting spinning performances of the season. Spinning rides are combined with musical acts on percussions, saxophone, and the electric guitar to create once-in-a-lifetime experience for participants without even stepping off the bike.
The exercise program is intricately designed for either fat loss or fitness performance, because participants have different goals that we aim to achieve. The weekly training plan includes a combination of cardio-endurance, strength, and high intensity interval training. On day 1 on FITCAMP measurements for fat mass, muscle mass, and basal metabolic rate are taken and one-on-one consultations are scheduled with our FITCAMP Nutritionist in order to have baseline data from which we progress. Daily meal plans that are calorically conscious and yet appetizing are catered throughout the week in order for us to keep track of caloric intake and caloric expenditure. Meals are enjoyed in the company of coaches and FITCAMPERS in an effort to build a team environment that will give FITCAMPERS the support system they need in order to succeed. In addition to the FITCAMP brand name that is now permeating its way through the Egyptian fitness market, The Fitness Playground in collaboration with LAX Gymnasium and Lounge is also known for the only Spinning Marathon that is organized annually in Egypt. El Gouna International Spinning Marathon® is an event that is held every year in the Red Sea. Spinning enthusiasts from all over the world gather up at the beach for an endorphin-packed extravaganza, where
This year, EGI Spinning Marathon® is scheduled for April 18th when 80 bikes will be transported from Cairo to El Gouna especially for this much anticipated event. Last year, participants had to secure one of only 40 bikes that were up for grabs at the first-ever EGI Spinning Marathon®; this time around, we are expecting a bigger crowd, more performances, more spectators, and the longest stretch of Spinning performance at 8 consecutive hours as we ride into the Red Sea sunset together to the same beat. The energy is electrifying as Master Instructors guide the crowd through a journey from one hill to the next, while soaking in a 360 degree scenic treat that extends into the night. Ultimately, our philosophy at The Fitness Playground is to empower, inspire, and encourage individuals to develop a sense of excitement and an appetite for movement. We believe that the best way to achieve this is through the process of “play”; raw, real, unrestricted play. Any program that is born out of the Playground will have this representation upon which a solid foundation is created. The inspiration that gave birth to The Fitness Playground comes from a humble and almost childlike curiosity for the fascinating world of movement. Our clients in the Playground are taught that they are not limited to movements that are small and ordinary, and through this realization we find that they naturally start to move, and consequently, live with a much greater sense of freedom. It is only once this transformation is achieved, that our journey into the fitness world begins. April 2015 | 63
Style & features
Nike Men’s Rain Runner Jacket
Shop Running
footwear, GEAR & apparel xl_saucony-1
adidas Men’s Response Singlet Black NIKE AIR MAX Under Armour Men’s HeatGear Compression Short Black
adidas Men’s Boston Marathon Supernova Short Tight
Nike Men’s Reflective Tech Tight
Reebok ZPump Fusion Running Shoe
ASICS Men’s Fujitrail Packable Jacket
Timex Ironman One GPS+ ADIDAS BY STELLA MCCARTNEY-Run Climalite速 cropped stretch leggings Nike Pro stretch-jersey tank
beats powerbeats2 wireless LUCAS HUGH-Rio printed stretch and mesh sports bra
LUCAS HUGH-Paragon stretch tank
Nike-Internationalist paneled suede, mesh and leather sneakers
Lucas Hugh- Paragon stretch sports bra
Lucas Hugh-Leadlight printed stretch leggings
2XU Compression Calf Guards
adidas armband pocket
NIKE Rival jersey and shell running shorts
April 2015 | 65
Style & Features
PORTABLE GADGETS YOU WANT
The Mophie Space Pack
The Mophie Space Pack is the world’s first rechargeable battery case with local built-in storage made for iPhone 5s & iPhone 5. This modest case superpowers an iPhone, doubling the battery life and adding 16, 32, or 64 gigs of memory. Video, photos, music, and even documents can be stored on the Space Pack using a free app that also provides access to them. All that and the case offers decent shock protection. The best thing is that you can fully charge with the flip of a switch. No need to stop at an outlet.
TERN VERGEX20
Some people just like to go fast, really fast. If that’s what gets you going, we’ve got your bike — in a nice portable package so you can get your speed fix no matter where you are. Stylish, fast and light are not typically words you’d associate with folding bikes, but a new breed is starting to change that. This beauty weighs just 9.3kg, and you can easily fold or unfold the bike in around ten seconds, and its smooth, rapid ride approaches what you’d expect from a standard road bike.
FitBit Charge
You don’t need gadgets to run well. But watches, fitness trackers, headphones and heart-rate monitors can bring your game to a whole new level—and make the miles a little more fun. The newest addition to the FitBit family allows you to actually see the time, your current steps, stairs climbed and total calories burned on the easy-to-read screen instead of having to check the app. You can monitor your sleep patterns, nutrition, movement and exercise—and look a little more stylish doing so with one of the four color options. When your phone is nearby, see incoming calls light up on your wristband. Never miss a buzz again because your phone is on silent! 66 | March 2015
6 Pack Fitness Pursuit 500
With its many compartments, this back pack can easily be considered the Orient Express of all backpacks. As well as room for your gym clothing, laptop and notebooks, it has three insulated gel packs to keep food fresh and five leak-proof slide-out meal containers. There are zippered pockets for supplements or cutlery; two mesh pockets for water bottles and an external cord for shoes or wet towels. The padded straps make for a comfortable ride, even when the backpack is fully loaded. It’s fairly compact at 28cm x 23cm x 48cm, weighs 3.5kg when empty, and comes in four color schemes.
TO HAVE IN 2015 Adidas MiCoach Fit Smart
Brunton HeatSync Vital
The HEATSYNC VITAL is an under-the-jacket heating system designed to keep you warm in the harshest conditions. The harness design is one-sizefits all, so you can keep one for every member of the family who needs to take the edge off an especially icy winter day. Slip it on between your jacket and base layers, press a button, and—voilà!—you’re supremely warm and toasty. The 8.6-ounce unit can hold a temperature of 113 degrees for over four hours, making it ideal for extreme conditions and emergencies or other low-movement situations.
The face of the watch is brightly lit (as opposed to the normal gray and black screen), and displays your realtime heart rate while tracking distance, calories and pace. There’s no need to wear an uncomfortable chest strap to get your beats per minute anymore. And for every mile you blast through, the watch buzzes, so it’s easy to keep track of your mileage and stay motivated. The Fit Smart lives up to its name by syncing wirelessly to the miCoach Train & Run app (free!), where you can set up a personalized training plan, track your workouts and create goals.
Taylor Smart Scale Body Fat Scale Yurbuds Inspire 200
These ear-buds are made with flexible silicone making them easy to wear and super comfy on the run. The way they twist and fit snugly means they lock in place for hours without any discomfort. Some testers reported forgetting they were wearing headphones at all. Wow! This year’s updated version offers ear-buds that magnetically attach when not in use— so no more spending an extra 15 minutes untangling your cords before you hit the road.
This scale doesn’t just show you lbs. Oh no… your body fat, water, muscle mass and calories are all measured to give you an accurate view of your fitness gains—and losses. Connect via Bluetooth to transfer your data wirelessly, and with the free SmarTrack app you can set weight goals and easily monitor fluctuations. Also a mini nutritionist, this device provides guidelines for the caloric intake that will help you maintain your weight. There is also an option to select “athlete mode,” which takes into account your body’s water weight and bone density. March April 2015 | 67
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PIBE DE BARR10: BOOTS MADE FOR THE BEST adidas reveals new signature boots for Leo Messi that pay homage to star’s hometown
F T Facts
Zero grams of fat on a label doesn’t necessary mean there’s no fat in the food product. Always check the ingredients.
Direct abdominal exercises are not necessary to get good abs. Abs act as stabilizers when you do squats, deadlifts, and other exercises. Only a good diet will make them visible.
Dehydrating a muscle by 3% can cause a 10% loss of strength. Drink at least 2 liters of water throughout the day.
Being skinny does not automatically suggest you have a low body fat. Body composition is what matters most.
If you are 25 pounds overweight, you have about 5,000 extra miles of blood vessels through which your heart must pump blood.
Exercising can be as effective as medicating for relieving short-term anxiety.
Curls are not the only option to get good biceps. Heavy rowing movements can build arm muscles effectively.
Crunches alone shall not give you a 6 pack. You need to see your abs first, so reduce your calories intake and increase your cardio to remove the upper layer of fat. Steady exercise trains your body to burn fat rather than store it.
Consistency and patience are fundamental for long-term successful weight loss.
Meet The What are the best exercises to have a flat belly? Should I exercise when I am pregnant? • As a general rule, you should be able to hold a conversation as you exercise when pregnant. If you start an aerobic exercise program (such as running, swimming, cycling, walking, or aerobics classes), begin with no more than three times a week. • Exercising will also make your joints stronger, improve circulation, ease backache, boost your cardiovascular system, help you sleep better, reduce your stress, improve mood, increase energy, strengthen the muscles, and relief back pain. It also decreases the possibility of gaining weight after labor and helps you regain your initial body faster. Furthermore, labor and delivery may be easier and your child may have a healthier heart.
Exercise tips:
• Walk for half an hour every day. • Drink plenty of water and other fluids. • Swim regularly to strengthen your abdominal muscles, relief your foot pain and ankle swelling, and improve your immune system. 70 | April 2015
To have a flat stomach, you’ve got to perform workouts that target different muscle groups to strengthen your entire body and burn more calories. Here are some exercises to help you have a flawless flat belly. Circuit training: It is a combination of strength training and cardio exercises that builds lean muscles and burn off belly fat. Plank: Targets different core muscles including your core abdominal muscles. To do a basic plank, take the push-up position, your hands directly under your shoulders with straight legs, and try to hold this position for some time. There are other effective types of planks such as side plank, reverse plank, plank-ups, and plank twists. The Windmill: Make your right foot perpendicular to your left and your right hand to the inside of your right thigh. Then “windmill” your arms around to the opposite side.
Which muscles should I workout first? Mainly, the most important muscle to start with in any workout is the large muscle that will fulfill your goal. Your body is divided into large and small muscles. Large muscles include areas like legs, back, and pectoralis – the largest muscle in your chest. While the small muscles include biceps, triceps, forearms, shoulders, calves of your legs, shoulder deltoid muscles, and pectoralis minor in your chest. If you target the smaller muscle groups at the beginning of your workout, your small muscles will be fatigue and may not assist you as you switch to the larger muscle groups. However, if you start your workout with the larger muscles, you will increase your muscle’s strength, endurance, and efficiency.
E PERTS Shall I stretch before or after the exercise?
How to treat your workout injuries rapidly? Ice the injury to heal the swelling, bleeding, and inflammation. You can then place a compression bandage and elevate the injury to reduce swelling. Most workout injuries will heal within 4 weeks or less. If the injury has not improved within a week or is getting worse, consult a doctor. Avoid any activity that puts any sort of pressure on the injured area. After you recover, don’t try to repeat the same steps you did before your injury.
Tips to reduce your risk of exercise injury • Wear the suitable running shoes. • Drink lots of water. • Start exercising for a few minutes each day, and then increase the duration gradually. • Warm up and stretch properly. • Stop your workout if you feel dizzy, out of breath, or in pain.
• Before working out, spend at least 10 minutes to warm up your body. A general warm-up before a run includes a brisk walk, leg swings, or jogs. Warming up before your workout is essential as it increases the blood flow to your muscles, tendons, and ligaments. Furthermore, It also avoids rapid increase in blood pressure, loosens your joints, raises your blood temperature, enhances your heart rate, reduces muscle stiffness, and reduces injury risks. • It is better to stretch after an exercise not before to help your body return to the relax mode, improve strength, and reduce muscle soreness. • You should generally warm up by doing dynamic stretches, which are similar to your workout but at a lower intensity. • The goal of stretching is to increase the range of motion around specific joints, improve flexibility of muscles, and enhance balance and posture. • Stretching before exercise may actually increase your risk of injury, tighten muscles, reduce your energy, and deteriorate your run. You should feel a stretch, but you shouldn’t feel pain. Be careful: • If you overworked your muscles, they will lose flexibility. • Stretching the wrong muscles during the wrong times will delay your progress. • Stretching a cold muscle can cause injuries.
When is the best time to drink water?
Water is essential for your health, and exercising is part of your weekly routine, thus, you should make sure to drink a lot of water to make up for the sweat you lose. Drink water prior, during, and post exercise. The amount of water you should drink prior and during your workout varies for each individual depending on your weight. Start with 1 to 2 cups of water 20 to 30 minutes prior your workout, and then drink ½ to 1 glass of water every 20 to 30 minutes of exercise, and finally have 1 cup of water within 30 minutes after exercising. Drinking water before, during, and after any exercise can help prevent heart disease; however, drinking huge amounts of water post an exercise can cause a dangerous condition called hyponatremia, which may lead to seizures, coma, and even death.
Tips:
The room-temperature water better hydrates the body than cold water.
April 2015 | 71
Success story
An Exclusive Interview With Ibrahim Safwat Cairo Runners founder’s reveals his interesting journey to breaking stereotypes and introducing new lifestyle for Cairo residents.
Tell us a little bit about yourself.
I received a Bachelor of Science in Mechanical Engineering from Egypt and Masters of Business Administration from Sydney Business School in Australia. I was excelling in my career till I became a regional sales manager, but I decided to give up the corporate world and take a risk of starting my own dream, Cairo Runners.
How did you come up with this initiative?
Group running is not particularly an innovative idea, but the idea to start one in Cairo was inspired by a running group I came across during a business trip to Paris. While I was on my way to work every morning, I saw a group of people wearing the same colors and running all together. It was so inspiring to see that kind of energy. They looked happy and so synergetic… something that I wanted to see back home.
How did you pursue your goal?
Basically, I contacted few close family members and friends, and informed them about my idea. I went ahead with starting this initiative through planning for our first run. Sometimes, it is better to take an action and follow your heart, instead of overthinking.
What is the biggest obstacle to create this kind of organization?
Simply, introducing a conventional idea like street running to Cairo residents was a big challenge at the beginning. Unlike what many people are doing now, when we started Cairo Runners, we announced the event to everyone without any exceptions. We did not restrict it to certain class of people; we said “Hey, we’re going out for a run in the streets of Cairo, and EVERYONE is welcome. Just meet us at our starting point.” We took a huge risk, because trying to alter a behavior is the hardest part of any social movement.
72 | April 2015
How did you motivate your team and participants, given that most Egyptians were not familiar or ready for long runs?
I was lucky to have such an amazingly supportive team, who backed me up even when other people shunned the idea. Many people were skeptical, including myself, but I was insistent on planning at least one run to see how it will work out and I was very impressed with the turnout and the positive feedback we got after our first Zamalek run. With time, more people started to realize how amazing a group run can be, and joined our runs. The spirit and energy you see at our runs, truly is unmatched!
How did you manage to challenge the never-ending political turbulences and cultural stereotypes? It’s still a work in progress. Cairo Runners was born post-revolution, so it was built during times when many people were striving to make a change and difference to the country. One of the most important accomplishments of Cairo Runners is that it broke many stereotypes. For instance, women running in the streets have always been a taboo, while running in general in the middle of traffic and pollution was not a
familiar scene in Egypt. After more than three years, people no longer perceive us a bunch of insane people running in the streets of Cairo. This is a huge challenge that we gladly overcame.
In your opinion, what are the keys for obtaining a healthy lifestyle? I often get asked that question, and I’m still learning more about leading that ideal lifestyle. But, I would suggest that people should exercise daily, eat clean, and have a good sleep. Everything should be done in moderation and without deprivation.
And how can runners improve their abilities, run extra miles, and run faster?
That takes a good amount of training and patience. A great runner can’t attain these abilities overnight. Talking about myself, I still have a lot to learn; however, I would advise readers to follow a training program, be consistent, and never get easily discouraged, because building stamina and endurance takes time.
Looking back over all that you’ve experienced in the past few years, what did this experience teach you,
with regard to physical training and personal achievement?
Mainly that a healthy lifestyle is a happier one. It’s important to be fit and eat healthy for both the short and long run. On a personal level, I’ve learned that you should always stay dedicated to your dreams and goals; even if everyone around you thinks you’re going to fail. But I also learned that a good idea is not enough to make things happen, tons of relentless hard work and determination are a must.
Are you planning to take this initiative an extra mile? Any upcoming plans? I’ve been toying around with a few different ideas, but nothing is set in stone yet. I would say, that the ultimate goal for now, is to host Cairo’s first full marathon, which will be quite a challenge.
What is one piece of advice you would give to your readers? Balance is everything. Balance in your diet, in your exercise routine, with your working hours, and with your free time. Lead a balanced life.
April 2015 | 73
UPCOMING EVENTS Cairo Half Marathon
April 17th El Gouna International Spinning Marathon 2015
April 18th
Spinning enthusiasts, get ready for the second edition of this endorphin packed 8 hour party on wheels! Lax Gymnasium and The Fitness Playground invites you with a view overlooking the breathtaking Red Sea Riviera and endless beats that will get your pedals whirling, come ride into the sunset with Master Instructors from Europe, along with top-notch home-grown Spinning presenters. For more info and registration, please send an email to info@laxgouna.com or call on 01275121222 For Hotel reservations please contact: Fanadir Hotel El Gouna fom@fanadir.elgouna.com or call +20 1210004410 Mosaique Hotel El Gouna fom@mosaique.elgouna.com or call +20 1210004410 Ali Pasha Hotel, El Gouna and Captain’s Inn - El Gouna reception. captain@marina-elgoun
Cairo Runners is proud to announce their Half Marathon event on April 17th, in Heliopolis at 6:30 am! There will be the 21K, 7K, as well as the 1K family run! All the details and exact location will be announced soon. Keep warming up, and get ready for the 21K. For more information, please contact us: info@cairorunners.com 01205634619/596
El Gouna’s First Yoga Retreat in Tents 2015 Sharm El Sheikh ATU Triathlon African Championships and Pan Arab Championships
May 9th - May 10th
For more information and reservation, you may contact: Ahmed Osama: 01144442231 Yasmin Malak: 01093128515 74 | April 2015
April 30th – May 3rd
A 3-days Yoga Retreat Camp will be held in tents overlooking the sea in El Gouna for the first time. Insight Centre and Mariam Sobhy bring you this unique experience next April. We will be setting our tents in Mangroovy beach, just a few meters away from the Red Sea waters, enjoying a variety of Yoga classes, A Life coaching hike and meditation in the mountains and healthy meal plans by Dr.Sherine El Shimi Nutrition. For more information, please contact us: info@insight-centre.com 01008666211
THE FITTERS Transforma Fitness Company Organizes Yoga/ Fitness Camp in Ras Sudr A 3-day fitness and yoga camp organized by Transforma fitness company took place in Matarma Bay in Ras Sudr. The wonderful instructor Sarah Yassin created an unforgettable experience while introducing fitness workouts, meditation programs, and flexible yoga throughout the camp. In an exquisite ambiance, the team effectively fulfilled 2 yoga sessions and 1 fitness session each day. The successful event boosted mental focus and mind practice, and targeted the body fitness at the same time.
THE FITTERS Biker Zone Expo and Show 2015 Biker Zone Expo & Show’s second round was successfully deployed at one of Cairo’s premium destinations, Cairo Festival City. Phenomena aimed to devote further passion and energy this year and it undoubtedly reflected on the event, which caught the attention of an even more massive segment of people. Biker Zone started last year by creating a platform to raise awareness to the two wheels community; however, this year it expanded to include the Off-Road zone as well, where roughly 180 Jeep owners attended and presented a delightful show on the specially designed Off-Road track along Gazelle Rally Team.
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THE FITTERS 7 Seven Sports Center Opens Inside Victory College Seven Sports Center held a family sports day opening event inside Victory College in Maadi. The event featured beast fitness competitions, jumping party, fun games and activities, tombola, entertainment, and amateur and professional football and tennis tournaments. Among the attendees were the Minister of Youth and Sports, Eng. Khaled Abdel Aziz, Captain Wael Gomaa, Captain Hazem Emam, Captain Abdallah El Saeed, and the Head Coach Aly El Sherbini.
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THE FITTERS Fitbox Gym... Get Toned Fitbox, the first fully-equipped and boxing gym in Egypt, offers a variety of classes for both men and women to help them get fit and toned as well as teach them how to fight. The creative gym features graffiti walls with motivational quotes, and offers interesting classes including Street Boxing, MMA, Pilates, and even Dance-Box, which teach people how to dance while using their fists and power in an entertaining way. The one-of-a-kind gym invited the public to introduce their professional programs, facilities, and the wonderful cooperative team.
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THE FITTERS Eight Community’s Cycling Adventure Across Heliopolis Streets Every month, Eight Fitness Club partners up with Bescletta to provide the Eight Community with a scenic and refreshing bike ride through Heliopolis streets. Last month, the Eight Ride took a different route than usual and made their way through Cairo Airport. The members had a great time cycling together in the empty streets on a Friday morning. Eight Fitness Club believes that group fitness is the best motivation for fellows who would like to maintain a fit lifestyle.
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THE FITTERS MTB EGYPT XC Racing Series Organize Mountain Biking MTB Egypt XC Series, a volunteer organized community event that plan mountain biking race series, held an interesting event in Wadi Degla to promote the importance of sports in Egypt. The event aimed to increase competitiveness among the mountain bikers in order to advance individual and collective performance. MTB Egypt works closely with Egyptian Cycling Federation and Wadi Degla Protectorate to provide a great event for biking enthusiasts. Photographer: Ahmed Saad
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