The Six Secrets for
Female Leanness How to Deal with
Shin Splints? The Dieting
HIIT And Run â€Ś
The Nourishing Mindset
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Contents March 2016
Are You Strong Enough for Tire Flips?
20 The Six Secrets for Female 22 24 25 26 28 30
Fitness 10 Are You Strong Enough 12 14 16 18
for Tire Flips? Barre Workouts: Why should you flock into this new routine HIIT And Run â€Ś Walk Bodyweight Strength Training for Female Beginners How to Build Muscles When You Are Over 40
2 | March 2016
Bodyweight Strength Training for Female Beginners
Leanness The Dieting vs The Nourishing Mindset How Often Can You Cheat? Delicious Chicken Kabob with Broccoli Fight Inflammation Without Medication 4 Appealing Protein-Packed Snacks How Food Affects Your Mood!
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The Fitness Magazine Team Founder: Zeyad Sorour Editor-in-Chief: Ahmed El khodary Managing Editor : Christine Kassasseya Sales & PR Director: Naira El lamei Marketing & Project Director: Samar Zaki 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
Isometric Training for MASS
Body & soul 32 Change Your Glasses 34 The 12 Benefits of Yoga
that Everyone Needs to Survive 36 How to Deal with Shin Splints?
23 Emad El Din Kamel St., Nasr City, Cairo, Egypt Tel/Fax: (+202) 22627533 Mobile: 01115683666
Success story 54 Maadi Athletes: From
an outlandish inspiration to a life-transformation weapon
The game 38 Gaining Strength
Without Moving a Muscle 40 Performing Isometric for Strength 42 How Can Isometric Exercises Target Different Muscles? 44 Isometric Training for MASS
STYLEs & FEATURES 46 Florent Johan Malouda 48 Nissan Sentra Reaches
New Sales Record 49 Portable Gadgets You Want to Have in 2016 50 Shop The Latest Footwear & Apparel 4 | March 2016
Performing Isometric for Strength
The fitness Magazine Thefitnessmagazine www.thefitnessmagazineeg.com
In every issue 45 52 56 58
Fit Facts Meet The Experts Upcoming Events The Fitters
Founder, Managing Director, and Head Coach at Crossfit Monkey Bars
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, in 2014. 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: firstname.lastname@example.org
BeFit Coach, Certified Fitness Trainer, ISSA Certified Fitness Nutritionist, SFN
Earned Masters Degree in Education and currently works as an elementary school teacher, Rowana’s passion for fitness is incomparable. She comes from an extensive athletic background as an ex-professional basketball player. Nutrition is her way of life and being fit is her lifestyle. Email: email@example.com Instagram: @rowana_badry Facebook: Rowana Badry
Graduated in 2008 from the American University in Cairo with a BA in Political Science and another one in Modern World History. She has always had a passion for teaching because for her, it feels like she is making a difference every day. Therefore, she decided to make use of it by becoming an English and History teacher. Shereen has always been a fitness enthusiast, and in 2014, she decided to combine both her passion for teaching and enthusiasm for fitness by becoming a UGI fitness, pole fitness, Jumping fitness, licensed zumba fitness, and Peak Pilates instructor.
Dr. Ahmed Mostafa
Healthcare and Nutrition Manager of Gold’s Gym Heliopolis
He holds a BA in Physiotherapy from Cairo University. Upon graduation, he specialized in Spinal Injuries in McKenzie Institute UK and Sports Injuries Managements in Cairo University. He earned Specialist in Performance Nutrition from International Sports Science Association (ISSA). He holds certificate in Fitness and Obesity Nutrition from National Institute of Nutrition and Nutrition Certificate from National Research Center. He also has Advanced Life Support Certificate from Nasser Institute Hospital and CPR from American Red Cross. Email: firstname.lastname@example.org Tel: (+2) 011 122 864 73
BSc and Fitness Nutritionist Specialist from the National Association of Sports Medicine USA Ten years in the Health & Fitness Industry as a Nutritionist in Madrid, Beijing, and now at CrossFit Stars Cairo. Victoria has created Healthy Meal Advisor (a healthy lifestyle ecosystem) to show people how healthy nutrient dense food can be tasty, how their plates should look like, and which foods in which proportions they should eat. Victoria practices ‘aware’ eating helping to educate the client: ‘everything we eat is either feeding disease or fighting it’ – encouraging the client to make their healthy eating a lifestyle not a diet. Victoria is also a mother and fitness junkie with several NASM certs. “Shifting your mindset to shift your weight.” 6 | March 2016
Dr. Shady Labib
A Public Speaker and A Certified Nutritionist Specializing in Health Coaching and Sports-Nutrition He is the first Egyptian to acquire both level 1 and 2 Precision Nutrition Certifications, also he is a member of the General Syndicate for Sports professions with a specialty in nutrition. He has a BChD in Oral and Dental Medicine from Cairo University but shifted careers to nutrition after winning a long-standing battle with obesity. For more on his personal story and his “Stop dieting and Start nourishing” concept, please visit: www.shadylabib.com
Dr. Marco Joseph
A Certified Physical Therapist at The Physio
He holds a BA in physiotherapy from MUST University. Upon graduation, he joined the clinics of two of Egypt’s top renowned physiotherapists, one of which works directly with the national football team, which contributed to his experience in sports injuries. Excelling in his work in sports injuries, he opened his clinic, The Physio, at Gezira Club in 2013. The clinic works with all the club’s team and different level athletes from a multitude of sports including handball, swimming, triathlon, and soccer. Tel: +(2) 012 29 3000 62 Facebook: The Physio E-mail: email@example.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 the years she developed her own tailor-made coaching programs for people and companies to develop their potentials and awareness. Email: firstname.lastname@example.org Facebook:YasmineShahineLifeCoaching YouTube:YasmineSLifeCoaching
Ali Abu Ghaben
Founder of BodyPal Nutrition Stores
He is Certified Dietitian, Personal Trainer and Health Guru. Moving across the sports spectrum, it was lifting that provoked his deep passion. Ali’s passion for fitness and nutrition led to the launching of his conceptual stores chain. Not only does Ali aim to provide athletes with supplements, but he also shares valuable insights and answers to their questions, as well as linking them to the key holders of fitness, nutrition, and dieting in town. Facebook: Body Pal Nutrition Store EG Instagram: ali_abughaben, body_pal
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: email@example.com Facebook: Noura Hassaballa
Sandra Shama Kaur
Founder of YallaYoga Center
8 | March 2016
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.
Dr. Omar Mamdouh
Pharmacist, Personal Trainer and Nutrition Specialist at Gold’s Gym Heliopolis.
Earned Bachelor of Pharmaceutical Science and a Diploma in Clinical Pharmacotherapy. Certified Personal Trainer from ACE IFT® (Integrated Fitness Training Model, American Council on Exercise), NCCA (National Commission for Certifying Agencies, U.S.) and U.S. Bureau of labor. Member of USREPS (U.S. Registry of Exercise Professionals). Precision Nutrition Level 1 Coach, Canada (Pn L1). Specialist in Fitness Nutrition from International Sports Sciences Association, U.S.(ISSA). Sports Nutrition from American Sports and Fitness Association (ASFA). CPR/ AED from American Heart Association (AHA). Certified Presenter and Trainer from Institute of Leadership and Management (ILM), UK at Logic Training and HR Development, where he held presentations about Goal settings and Self-motivation. It’s never too late to start a new healthy lifestyle. E-mail: firstname.lastname@example.org Instagram: omar_mamdouh_
Are You Strong Enough for
Tire Flips By: Riham Masoud
on’t you just get all excited when you read the word “tire flips” on the whiteboard at your gym? It’s always fun to incorporate unconventional equipment in your training such as battle ropes, climbing ropes, or gigantic tires! Tire flips are a great piece of equipment for improving your conditioning and your strength. It’s one of the best full body exercises and the best thing about it is that it enhances your performance in all kinds of sports. It requires explosive power and force from your legs (quadriceps and gluteus). If you are an absolute beginner to strength and conditioning training, then you’re not ready yet for the tire flips. Tire flips require both proper technique and a solid foundation of strength so that you can benefit from the workout without getting injured. You have to earn it first. There are some factors you need to take into consideration before you tire flip.
10 | March 2016
You have to develop strong legs (quads and gluteus) and a strong back. At this point, you should be doing a lot of squats (back squats and front squats), deadlifts, and pull-ups.
Some tires are heavy and very big that you won’t be able to lift it any higher than your waist, that’s when you could use one of your knees against the tire to assist your handing while pushing it to complete the flip.
Technique is crucial at this point. If you mess your technique once, you could get injured especially if you’re going to lift a heavy tire for the first time. I would recommend you start with a very light tire to practice good technique and form until you master it, then you move to the heavy ones. Stand with your feet more than shoulder width apart. Place your fingers and hands as far under the tire and keep your hands about shoulder width apart. Keep your back tight and lean your upper body into the tire. Squat down, and then while pulling the tire up with your arms and back, explode out of the bottom position. When the tire comes up, change your hands position to push the tire over. Keep your body close to the tire all the time. Immediately after the tire is pushed over and flat, start the process again. It is very important to know that the movement is generated from the legs and lower body not from the arms. If you start attempting to lift the tire using your arms only, you’ll get injured.
For strength and conditioning: • Female athletes would ideally flip 350-pound tires. • Male athletes would flip 450-pound tires. For fitness and getting a good full body workout: • Female athletes would flip 200-pound tires. • Male athletes would flip 300-pound tires. Tire flips come in different sizes and weights, so before you even touch it, you should tell your coach about your main goal out of your tire flipping workout as well as your fitness background so he/she would recommend the proper weight for you and you would enjoy a great workout.
Now get ready to get your hand dirty for some serious tire flipping!
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Why should you flock into this new routine By: Shereen Elbaz
taying healthy and fit is a big commitment that we owe to ourselves. But to be perfectly honest, sometimes we find it very hard to stick to it. For most people, abiding by a routine is a killer! Waking up early or working out straight after work to do the same exercise over and over again is tedious and hard to sustain. This is why, I suggest that you mix it up a little bit! Try out something new to keep you motivated. Remember, we are more likely to stick with an exercise program if we enjoy it. One of the biggest trends in the fitness industry today is barre workout. Give it a shot. I know you are probably thinking, “I am no ballerina! What barre is she talking about?” Trust me, this is a workout that you don’t want to miss out on.
What is a barre-based class exactly? Almost all barre-based classes use a combination of exercises inspired by ballet mainly as well as yoga and Pilates. The barre is used as an apparatus for balance while doing exercises that focus on isometric strength training, which holds your body still as you contract a specific set of muscles. The basic structure of the class starts off with a mat-based warm up full of planks and pushups, and continues at the bar with a lower-body section to work your thighs and gluteus. Finally, the class finishes with a series of core-focused moves at the bar inspired by Pilates. This workout mainly focuses on working with your body weight, but you can use lightweight dumbbells or resistance bands to level up your arm exercises. As for the lower body, adding the use of a soft exercise ball to help engage leg muscles intensifies the workout. This will end up leaving you with a sculpted ballerina body and becoming a lot more flexible!
12 | March 2016
Benefits of Attending Barre Classes: 1.
Powerhouse strength: Through out a barre session, you are constantly engaging your powerhouse/core muscles, even while working your arms or thighs. A strong powerhouse will protect your spine and improve your posture. Increases mind-body awareness: A barre workout is all about contracting your muscles while doing small, precise movements. This in itself will improve your neuromuscular connection, where you become more aware of your body and every move that your muscles are engaged to produce. Targets multiple muscle groups at once: A typical exercise on the barre includes two or more movements happening all at once. For instance, holding on to the barre, scooping your abdominals and pulsing. This means that every second spent doing this workout engages all of your muscles…and we could not possibly ask for more!
Photo Credit: Basma Fathy March 2016 | 13
HIIT AND RUN … WALK By: Ali Abu Ghaben
Forget about slogging away on a treadmill because going for a walk after your workout is a vastly underused strategy for becoming fitter and losing weight. Here’s how to apply.
14 | March 2016
Walking It Off
Running and its tiny shorts might score all the highs and fanfare, but taking a stroll is just as efficient for you. Research by the American Heart Foundation found that it lowers your risk of high blood pressure, diabetes, and high cholesterol just as much as running does. It also relieves back pain as effectively as clinical therapy, according to a study published in journal Clinical Rehabilitation.
Timing Is Crucial for Burning Fat
Going for a walk straight after a big meal can help keep your blood pressure in check. However, you can go one better by taking a walk after your gym session. You’ll have your carbohydrates-based glycogen (energy) stores depleted - leaving your fat to be burned as fuel. Compared to doing it beforehand, taking a walk after your workout can really amplify fat loss. After lifting weights metabolism tends to be higher than other times, so a steady-state low-intensity cardio is just what you need to amplify fat loss.
A short walk is all you need, just 20-30 minutes post workout. The form is simple: emphasize a tall posture, avoid bouncy walk and maintain a foot strike that goes heelball-toe, all while taking long strides. Unlike jogging, walking is much less injurious due to lower impact on your joints. In fact, research at North Carolina State University found that your hips generate the most power when you walk, while your ankles act as power plants when you run.
One danger zone, however, is bad follow-up. That starts things off with a poor foundation and the solution is to find the fixes before repeating the same motions (steps) over and over. Try researching your fallouts and flaws and start on strengthening your weak points.
Load up Your Results
Does shooting form rapid fat loss? Well, extra loads will give you an excellent after burn in your legs and shoulders if your weighttraining workout wasn’t that intense or didn’t involve isolating a specific muscle group. Loaded walking will help fry more calories and pump up your metabolic demand.
When doing loaded carries, do shorter strides to ensure controlling your center of gravity, by limit 10 to 15 minutes maximum. It’ll give your athletic conditioning a brutal kick in the pants, torch calories, and dramatically improve your grip strength. It sure beats the hell out of slogging away on the treadmill every day.
Unless You HIIT
High Intensity Interval Training features shifting between very intense bouts of exercise and low intensity exercise. For more clarification, High Intensity Interval Training is sprinting for 40 seconds, and then walking for 80 seconds. HIIT can be used as both anaerobically (in the gym with weights) and aerobically with cardio.
Which Is Better?
• Mentioning HIIT might sound contradicting with what was mentioned previously, but as a conclusion; some trainers argue that steady-state cardio is inefficient, others think that it delivers essential benefits. • Although plenty of researchers have recently appreciated the value of (High Intensity Interval Training, or HIIT) in practice, many fitness professionals have found that this system has drawbacks, especially when practiced regularly over long periods. • “The truth is that both high-intensity interval training and steady-state cardio are effective in their own ways,” says exercise physiologist Jonathan Mike, MS, CSCS, from Albuquerque.
March 2016 | 15
We all know how important strength training is. Some of us shy away from weight training, and that’s okay. If you are trying to build strength, you can do that right now by just using your own body weight. This is where it all begins! You can train anywhere you want by including different circuits and variations in your routine. The only weight you are involving is your own body. Moving your body in certain movements will allow you to build strength in certain areas of your body. Dancing, yoga, calisthenics, and gymnastics are among the exercises that can ramp up your strength and help you reshape your body.
Bodyweight Strength Training for Female Beginners By: Rowana Badry
Nothing is more beautiful than mastering your own body weight and being able to apply such movements with that strength of your own weight. At the beginning, people find it difficult to embrace those moves, but don’t get discouraged. Practice can help you perfect any workout; and the more you practice, the more you’ll get better with time. If you master bodyweight resistance training, be sure that you won’t need additional resistance to help you build a perfect shape and tone up your body. Bodyweight training can train your entire body through moves, such as push-ups, pull-ups, squats, dips, and many more. Getting stronger at basic exercises will eventually progress into more challenging bodyweight exercises and bodyweight static holds for stronger core, shoulders, arms, stability, and balance too.
Find below some of the very basic bodyweight exercises that will help you as a beginner: • Squats
16 | March 2016
Squats can make your lower body stronger and faster. This lower body workout will make you strong in general; and the more muscles you gain in your lower body, the more calories you burn. This is a fundamental functional exercise that we use on daily basis, just like the other simple tasks of life. Improving your squats will develop a better posture and sculpt your legs, hips, and thighs.
• Bench Dips
Particularly targeting your triceps, this exercise will help you tone and strengthen your arms, and it could be done in multiple ways. You can scale this exercise or make it more challenging through various ways.
This workout is a powerful one for all women, you can scale it down by going on your knees, and the more you gain upper body strength you can eventually move to a full pushup. Place your hands directly underneath your shoulders, make sure you go down and up with your chest fully touching the ground. Extend your arms all the way on your way up!
power than any other. However, it can be very challenging to get your first pull-up, as it requires a lot of practice. If you are a beginner, I suggest that you start a bodyweight rowing. Get down under the bar and pull your body horizontally up. The more strength you gain, the better you will eventually become. This can take up to months of practice, just don’t give up and trust the process.
• Glute Bridges
Lie on your back with your arms extended by your side, bend your knees closer to your body and start squeezing your glutes and hip upward all the way. When it gets easier you can lift one leg up and work on each separately.
Similar to the squat, this lower body exercise targets the same muscles as the squat but this exercise will even give you greater results and make your soreness increase the double, as it works on each leg separately. Your whole body weight is concentrated on your left or right glutes, hamstrings, and quads so the extra load will do your lower body wonders.
• Lower Back Extensions This one will strengthen your lower back muscles, and the muscles around it, including your core and hamstrings too. Lie on your stomach,
extend your body, slowly lift your chest, and chin up while keeping your feet on the ground. This motion has to be done slowly and under control for better results.
• Plank Holds
This is an isometric core exercise that helps strengthen your abdominals, core, and legs. This exercise involves maintaining a hold for a certain amount of time; the more you hold your body in a specific plank position, the stronger you become. This exercise has a lot of variations and scaling up or down according to your level.
This exercise will completely shape up your upper body posture and give you more
March 2016 | 17
How to Build Muscles When You Are Over
40 18 | March 2016
Many people over 40 detach themselves from the fitness realm as a result of some false misconceptions. It goes without saying that many age-related problems arise with time, such as loss of aerobic conditioning and power; however, taking your fitness trainings for granted will not only hamper your performance and health, but may also result into deleterious consequences. If countless people over their 60s have the potential to climb mountains, so can you. All you need to do is to stick to an exercise routine that suits your current health and fitness level and constantly encourage yourself to dream more and work out better.
So, how can you gain muscles, build strength, and look hotter than models on cover magazines? Rather than pounding your body with extreme-heavy lifts or intense amount of volume, these workouts are designed to stimuli muscle growth and promote balance without placing intolerable stress on your back, knees, or shoulders. If the movements target numerous muscles at once, you may perform fewer reps and sets. Just make sure to do the following points: 1. Maintain proper form 2. Allow rest periods between each set and a day off between every training day. 3. Warm up prior to your workout to loosen tissue and stiffens with age.
Hanging Bent-Knee Raise: 3 sets, 20 reps, 30s rest Hanging Side Raise: 3 sets, 20 reps, 30s rest Lying Crunch: 3 sets, 25 reps, 30s rest V-ups: 3 sets, 20 reps, 30s rest Plank Hold: 3 sets, 20 reps, 30s rest
Workout 1: Total Body
Reverse Lunge: 4 sets, 5 reps each side, 30s rest Squat-to-stand: 4 sets, 8 reps, 30s rest Barbell Hip Thrust: sets, 8 reps, 30s rest TRX Push-ups: 3 sets, 10 reps, 30s rest Low Single-Arm Cable Row: 3 sets, 10 reps each side, 30s rest Band Pull-Aparts: 3 sets, 10 reps, 30s rest Ab-Wheel Rollout: 3 sets, 10 reps, 30s rest
Workout: Total Body 2
High-Handle Trap Bar Deadlift: 4 sets, 6 reps, 30s rest X-Band Walk: 4 sets, 10 reps each side, 30s rest Dumbbell Chest-Supported Row: 3 sets, 15 reps, 30s rest Dumbbell Push Press: 3 sets, 15 reps, 30s rest Farmerâ€™s Carry: 3 sets, 30 seconds, 30s rest Hip Bridges w/ Mini-Band: 4 sets, 10 reps, 30s rest Bear Crawl: 4 sets, 20 seconds, 30s rest
Close Reverse-Grip Bench Press: 4 sets, 12-15 reps, 30s rest Alternating Dumbbell Hammer Curl: 4 sets, 12-15 reps, 30s rest Lying Dumbbell Triceps Extension: 4 sets, 12-15 reps, 30s rest Hammer Strength Preacher Curl: 4 sets, 12-15 reps, 30s rest Weighted Triceps Dip: 4 sets, 12-15 reps, 30s rest Incline Dumbbell Supinating Curl: 4 sets, 12-15 reps, 30s rest
Workout: Total Body 3
Dumbbell Bench Press: 5 sets, reps, 60s rest Chin-ups: 5 sets, reps, 60s rest TRX Inverted Row: 4 sets, 8 reps, 30s rest Goblet Lateral Squats: 4 sets, 8 reps each side, 30s rest Single-Leg Romanian Deadlift: 4 sets, 8 reps, each side 30s rest Kneeling Anti-Rotational Chops: 3 sets, 8 reps each side, 30s rest
Incline Barbell Bench Press: 10 sets, 10-14 reps, 60s rest Dumbbell Flye: 8 sets, 10 reps, 60s rest Decline Barbell Bench Press: 4 sets, 10 reps, 60s rest Bodyweight Dip: 4 sets, failure reps, 60s rest Push-up: 4 sets, failure reps, 60s rest
March 2016 | 19
Secrets for Female Leanness By: Victoria Haig
hen a woman says she wants to tone up, sculpt, or tighten – what she usually means is that she wants to be leaner, increase her muscle mass but doesn’t want bulging muscles. Fair enough, so how can we, as women, become leaner? Firstly it isn’t easy – on the contrary, it requires effort, perseverance, and a great workout program. Unfortunately, we are bombarded with bad information – women are told they can tone up, lose weight, and get a hot body by lifting one-pound dumbbells or drinking a special tea. In this article, we will examine scientifically supported concepts that try to cut through the plethora of advertising and pseudo science to genuinely help you reach your goal.
20 | March 2016
4. Replaced Refined Carbs with Fruit and Vegetables
Most people wildly underestimate the quantity of refined carbs in their diet – everything from bread, cereal, to packaged foods contain carbs that spike insulin and turn into sugar in the blood stream, any excess will rapidly be converted into fat. Don’t eliminate carbs that are unsustainable, instead replace these foods with fruit, vegetables, and grains that provide a steady insulin response as well as nutrients that increase insulin sensitivity. Fruit and vegetables also contain fiber, which helps you feel fuller for longer and slows digestion. A note with regard to fruit, especially in Egypt we love our fruit – and it is healthy so we can eat as much as we like right? Wrong, portion control is important as fruits do have more sugar than vegetables so eat them in moderation and after working out.
5. Train the Big Three
Even Britney told us: if you want a hot body you better work work! These classic multi-joint lifts like squats, deadlifts, and pull-ups are hard work, but by including them in your workout they’ll help you build a strong lower back and tighten your midsection. They also place more emphasis on the hip and thighs, which is the last place women tend to lose fat due to the higher percentage of alphareceptors that hinder fat loss.
1. Train for Muscle
Align your goal to the type of training you do, if you’d like to be leaner and have a tighter midsection, lift weights. Lifting weights is more metabolically stressful so your body burns a much larger amount of calories post workout. In addition to this, you’ll activate the production of hormones that burn fat and quash your appetite. Ever noticed how cardio makes you hungry, whereas weight training doesn’t?
2. Don’t Slash Calories
One of the worst fitness myths is that in order for a woman to lose weight she needs to starve herself. In order to preserve fuel stores, you’ll burn less calories every day and heaven forbid you should fall of the wagon and binge. A good rule of thumb is never eat less than your BMR – base metabolic rate. The amount of calories your body burns at complete rest. I would also recommend that you disregard calories as your main fat loss tool. Low
6. A little Cardio Goes a Long Way calorie diets are stressful and stress is a key factor in weight gain and binging. Instead, opt for a more sustainable approach. Many people find that higher protein and lower carb diets allow them to naturally eat less as the protein leads to a better release of hunger reducing hormones.
3. Don’t Be Afraid of Fat
Low fat diets are problematic for women; the reason for this is twofold, firstly when they eliminate fat they eat more carbs – leading to unstable blood sugar levels and increased levels of insulin. Secondly an inadequate intake of dietary fat contributes to hormone imbalances – cholesterol is the building block of hormones. Women who have a higher intake of dietary fat have been shown to be leaner. Think of average U.S. diet versus Japanese (which is rich in dietary fats from a high fish intake) and you’ll find despite the considerably higher intake of dietary fats, the Japanese women are on average far leaner.
The key word here is a ‘little’ if you are doing more than 30 minutes of HIIT or 45 minutes of steady state cardio you may be decreasing your chances of being lean. Too much cardio is catabolic – the longer you work out the higher your energy needs and cortisol causing muscle tissue to break down thereby lowers your metabolism. (Exactly the same process occurs when you starve yourself.) Strength training, nutrition, and cardio are the building blocks of athletic performance, but the key is the finite balance – don’t diet too obsessively or do excessive amounts of cardio; each of these elements should be mutually beneficial. When you are lean, you will feel more confident about your body. It takes good nutrition, self-discipline, and a good workout program, just give it a few weeks and you’ll be stronger, fitter, and have an improved self-image – sounds worth giving it a try. March 2016 | 21
The Dieting Vs The Nourishing Mindset
By: Dr. Shady Labib 22 | March 2016
rom a decade worth of failed attempts at losing my extra 35 kilos of weight to a success at changing once and for all, my body and my lifestyle. In addition to having guided clients to do the same change, I came to realize that physical change is always preceded by a mindset change. Without exceptions, I have noticed that all those who have managed to transform their lifestyles and bodies permanently had one important thing in common: a “Nourishing mindset”. On the other hand, others who have failed - which reminds me of my past failed attempts - had a very characteristic and haunting “Dieting mindset”. “In order for it to last, a physical change always needs to be rooted in a mindset change.” As much as this might sound weird or irrelevant, but it is a fact. Our bodies are deeply wired to our brains. The way we tend to see and interpret the world, affects our behaviors directly and by consequence our physique, too. If you are having your “Dieting mindset” shades on all the time, you will see and interpret everything from a narrow dieting perspective, which makes it impossible to hang on in that transformation journey. This is why it is important to understand the difference between the “Dieting mindset” and the “Nourishing mindset” and to start switching to the latter.
Individuals with a dieting mindset: • Believe that they are doomed forever: They have a pessimistic and negative view of life. They don’t see themselves ever succeeding. “I don’t have willpower; I am too weak to do it!” • Break in the storm: They are neither flexible nor resilient in stressful situations in life. This is because they don’t anticipate what life might throw in their way. They are perfectionists and live in their ideal world. “It is either my way or the high way.” Of course it takes them much time and energy to get up and go back on track. • Surrender quickly: They don’t know how to handle failures and they get demotivated easily. This is because they don’t really understand that failure is actually the most important part of the journey.
• Set unrealistic expectations: “I want to drop 4% body fat and 10 kilos in one month, while gaining 5 kilos of lean mass.” Unrealistic expectations follow with a huge disappointment and a feeling of failure, which makes them individuals who: • Are self-critical all the time: “I am a failure, I don’t have what it takes to do this, I will always be fat I know it, I could have done better, etc.” This kind of self-talk is the worst thing that you could do to yourself. Imagine having someone (a parent or a friend) shadowing you everywhere and telling you: “You should have some will power,” “You need to lose weight,” “Why couldn’t you just resist this bite,” “Oh you have gained weight,” “When are you going to start a diet,” “You are a failure.” This only triggers more of the habits that you try so hard to change. • Obsess about the outcome without considering the behaviors that it takes to reach it. Trying to reach an outcome requires something to change. People who focus on the outcome without asking themselves about what daily habits they need to change, end up going into endless loops of losing and gaining weight. • Perceive diets as a mean to an end: “I can’t wait to get rid of this diet in order to go back to eating the way I used to.” “I can’t wait until Thursday to get my double big mac combo.” This alone is a guarantee to failure. What is the point of dieting, if you will go back to the eating habits that caused you to add weight at the first place? • The forbidden fruit mindset: They are very restrictive and believe that they have to stick a 100% to their diets. A small mistake would ruin everything they are trying to achieve. This, of course, result in the “forbidden fruit mindset” which as we all know, makes them desire the forbidden food much more. Well, it is pretty clear that having a dieting mindset makes it impossible to change and makes the whole journey unbearable. The good news is that you could always start practicing the healthier alternative, which is the nourishing mindset.
Individuals with a nourishing mindset: • Believe that there is light at the end of the tunnel. They know that despite the circumstances, they will eventually do it. They are very positive and have an optimistic outlook on life. “I can see myself in that pair of skinny jeans eventually.”
• Bend with life stresses but don’t break. They are flexible, resilient, and ready to cope with any difficult situation that strikes them. For example, if injured they would say: “Well, it is what it is. All I can do now is to try my best to walk or lower my food intake until I recover and go back on track.” They are always willing to do their best - even if not ideal - in the situations they face. • Perceive failures as opportunities to learn: “I keep on failing to commit to this morning workout, what could be wrong with it? What is it that needs to change? Is there a pattern that could tell me more about myself?” • Have realistic expectations: “I understand that in order to have this model’s six packs, I will have to skip those late night outings on the weekend. I will also need at least seven hours of workout per week, including that HIIT training that I hate, in addition to a strict debilitating diet and probably a Photoshop expert!” • Practice self-compassion: They self-aware and talk kindly to themselves. They understand that there are many people out there that are going through the same problems as them. Giving in to a late night binge, they would say: “It is okay, today I had a really bad day at work, it is logical for my body to seek comfort in food, it happens to everyone. This doesn’t mean that everything is ruined. I’ll keep going as if it didn’t happen, nothing is broken.” • Focus on the behavior more than the outcome. “What daily habits do I need to change NOW in order to see a different outcome in the FUTURE?” • Perceive healthy living as a value: They have found a way of eating that they actually enjoy. It is important for them to eat healthy in order to feel good and see themselves eating this way for the rest of their lives. • Nonrestrictive mindset: On one hand, they get to eat their favorite unhealthy foods occasionally without making a big deal out of it nor feeling guilty about it. On the other hand, they get to enjoy eating healthy foods most of the times. Now that you have understood the difference between the dieting and the nourishing mindset, take five minutes today and ask yourself: “Which mindset do I fall into?” If you find yourself having a dieting mindset in some areas, start practicing the nourishing mindset and change it. As a result, your view on the whole process will change. It will become easier and enjoyable for you to reach your goals.
March 2016 | 23
Cheating is healthy, only when it comes to dieting. Not many can stay committed to a restricted calorie diet for long; don’t get me wrong but who would give up a cheeseburger for romaine lettuce and grilled chicken. Dieting for so long without having any breaks in between can backfire, why? Because of the following reasons: 1. Your leptin (stop eating hormone) levels drop 2. Your ghrelin (keep eating hormone) levels rise 3. Your thyroid hormones which help regulate your metabolism decrease 4. Glycogen is depleted leaving you feeling sluggish and weak Unless you’re running for miss universe or a bikini competition, you should not go on a limited calorie diet for so long because your body then hits a plateau.
24 | March 2016
How Often Can You Cheat? By: Noura Hassaballa
Leptin is an appetite-regulating hormone that controls food intake and body weight. When you are up all night or sleep deprived, your leptin levels start to plummet, which means that the “Stop Eating” signals are “Off”. However, when you are dieting and working out for so long but you stopped shedding fats, it’s because your leptin levels have dropped. What really influences leptin is the amount of fat in your body, the more fats you lose the more your leptin levels decrease causing you to over indulge in unhealthy food.
It is an appetite stimulating hormone or the “Hunger Hormone”, mainly produced by the stomach. Ghrelin is what tells your brain you’re hungry. Studies have shown that low-calorie diets and chronic low-intensity exercises can increase ghrelin production, which can lead to increased food intake and weight gain. Now that you know the difference between both hormones, you can safely have a weekly cheat meal that’s higher in calories
and carbohydrates. This will actually increase leptin levels while working on keeping ghrelin at bay. Not only that, but it will normalize your hormone levels and increase thyroid hormone production causing a boost in your metabolism. That is why many people wonder when they have a burger or a slice of pizza while their weight is still dropping.
The 90/10 Rule
I, personally, believe that any diet should follow the 90/10 rule, meaning 90 percent of the time you are eating healthy and keeping track of your caloric intake, while the remaining 10% can be used as a reward for sticking to your plan. There is a psychological reason behind having a cheat meal every once in a while. It all depends on the type of diet you are following; some like to have their cheat meals weekly, others have it monthly. Many people fall into the guilt trip of spoiling their diet by having a scoop of ice cream or even a higher carbohydrate meal if they have been following a low-carb diet. In fact, cheat meals should always be something outside the diet; higher in carbs, proteins, and
fats (macronutrients). Not only will this satisfy your taste buds, it will also keep your hormones in balance after being on a diet for so long. Mentally, you will feel relaxed, happy, and satisfied. Nothing is worse than feeling deprived from the food you love. For many people, food can be a source of comfort, particularly carbohydrates because it gives you a serotonin boost. Low levels of serotonin can cause you to feel irritated and depressed.
When to have a “Cheat Meal”?
It’s called a cheat meal not a cheat day like many of you think. Cheat meals should be taken at least after one week of dieting. Your goal should be to satisfy your junk food desire. The best time to have your cheat meal is after a good workout so your body can make a good use of every macronutrient. Your cheat meal can range from 5001500 calorie and not more than that. Keep in mind that if you have been on a diet for a while it’s better to have those calories slowly and frequently throughout the day to avoid digestive discomfort.
Total Time: 30 minutes Yield: 2 servings Ingredients:
• 2 chicken breasts, boneless and skinless • 2 chicken thigh, boneless and skinless • 2 garlic cloves, minced • 1 medium onion, minced • 1 red bell pepper, cut into cubes • 1 yellow bell pepper, cut into cubes • 1 tsp. ginger • 1 tsp. red chili powder • 1 tsp. coriander, grounded • 1 tbsp. honey • 1 tbsp. thyme • 1 tbsp. parsley • 1 tbsp. fresh mint • 1 tbsp. lime zest • Salt and pepper to taste
• Cut chicken breasts and thighs into cubes, and soak the wooden skewers in water for an hour. • In a mixing bowl, mix all herbs, honey, garlic, onion, 1 tbsp. of olive oil, and lime juice. Marinate the chicken cubes with this mixture, salt, and pepper, and set aside for two hours. • Heat 2 tbsp. of olive oil, sear the chicken on both sides till golden, and then leave to cool down for few minutes. • Place two chicken cubes and 3 peppers on every wooden skewer and lay on a baking sheet in the oven. Bake at 350 for 10 minutes. • Serve with Greek yogurt (or lowfat yogurt) and broccoli. Sprinkle parsley, mint, and thyme on top.
Nutritional Facts Per Serving Energy Fat Carbs Protein
527 Cal 32g 21g 45g
March 2016 | 25
Fight Inflammation Without Medication By: Dr. Omar Mamdouh
Inflammation is part of the body’s immune response; without it, we can’t heal. But when it’s out of control, it can damage the body. Still you can create balance by eating a diet rich in foods that fight inflammation-triggering free radicals and toxins, such as: Fatty Fish
Oily fish, such as salmon, mackerel, tuna, and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in a healthy way as baked, boiled, or grilled fish. The American Heart Association recommends eating fish twice a week. Not a fan of fish? Consider fish-oil supplements.
Whole grains have more fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood, and they usually have less added sugar. To be sure you’re getting the benefits, look for foods with a whole grain as the first ingredient and no added sugars.
Instead of ... • White bread or “wheat” bread • White rice • Regular pasta • Corn flakes
Dark Leafy Greens
Vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines. One of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals - like calcium, iron, and disease-fighting phytochemicals than those with lighter-colored leaves.
26 | March 2016
Try ... • “Whole-wheat” bread or rye bread • Brown rice or wild rice • Whole-wheat or whole-grain pasta • Bran flakes or other bran cereal or quick oatmeal
Nuts - particularly almonds, which are rich in fiber, calcium, and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation.
Peppers have high quantities of antioxidant vitamins and lower levels of starch. Bell peppers are available in a variety of colors, while hot peppers (like chili and cayenne) are rich in capsaicin, a chemical thatâ€™s used in topical creams that reduce pain and inflammation.
Red tomatoes are rich in lycopene, which has been shown to reduce inflammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce works, too.
The compound oleocanthal, which gives olive oil its taste, has been shown to have a similar effect as painkillers in the body.
All fruits can help fight inflammation, because theyâ€™re low in fat and calories and high in antioxidants. But berries, especially, have been shown to have anti-inflammatory propertiesâ€”possibly because of anthocyanins, the powerful chemicals that give them their rich color. Studies have shown, for example, that red raspberry extract can help protect against arthritis, blueberries can help protect against intestinal inflammation and ulcerative colitis; and that women who eat more strawberries have lower levels of C-reactive protein (inflammatory protein) in their blood.
Ginger and Turmeric
These spices have been shown in various studies to have antiinflammatory properties. The volatile oils and pungent phenol compounds are the active ingredients in ginger. According to the University of Maryland Medical Center (UMMC), ginger is commonly recommended by health care professionals for nausea prevention due to morning sickness and motion sickness as well as an aid in inflammatory conditions like arthritis. Turmeric, the ingredient that gives curry its yellow color, works in the body by helping to turn off a Necrosis Factor-kappa B, a protein that regulates the immune system and triggers the process of inflammation.
Besides reducing your risk of heart disease and cancer, green tea works like liquid vegetables as it stages an anti-inflammatory fight inside your body through the compound called catechin.
Garlic and Onions
These pungent vegetables are known for their immunity-boosting properties. Garlic has been shown to work similarly to NSAID pain medications (like ibuprofen), shutting off the pathways that lead to inflammation. Onions contain similar anti-inflammatory chemicals, including the phytonutrient quercetin and the compound allicin, which breaks down to produce free radical-fighting sulfenic acid.
Try to avoid or limit these foods as much as possible: Refined carbohydrates, such as white bread and pastries French fries and other fried foods Soda and other sugar-sweetened beverages Red meat (burgers, steaks) and processed meat (hot dogs, sausage) Margarine, shortening, and lard N.B. A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life. What helps one person may be harmful to another. You just need to pay attention to your diet and your symptoms, and stick with what works for you. March 2016 | 27
4 Appealing ProteinPacked Snacks
Portobello Baked Eggs with Sundried Tomatoes and Goat Cheese
Muffins with Quinoa, Prunes, Dates, and Coconut
Serves: 2 pieces
Serves: 6 muffins
Ingredients: 2 Portobello mushroom caps 2 large eggs 3 tbsp. goat cheese 2 tbsp. sundried tomatoes, finely chopped 1 tbsp. olive oil Basil for garnish Salt and pepper to taste
Ingredients: 1/3 cup quinoa, uncooked 2/3 cup light coconut milk ¼ cup sweetened coconut flakes ½ cup vanilla whey protein powder ¼ cup dates, chopped 1/3 cup plums, chopped ½ tsp. vanilla extract 3 tbsp. honey 2 tbsp. coconut milk 2 large eggs Salt
Directions: Preheat oven to 400 degrees. Remove the stems from the mushroom caps. Distribute a bit of olive oil on a paper towel and then place the mushrooms onto a baking sheet. Spread one tablespoon of goat cheese and sprinkle one tablespoon of sundried tomatoes on each mushroom cap. Crack an egg into each mushroom cap. Bake for 15 minutes, and then season with salt and pepper. Sprinkle some basil and serve with a bowl of salad or sautéed greens. 28 | March 2016
Directions: Preheat oven to 450 degrees. In a medium pot, add uncooked quinoa and coconut milk, boil over high heat, and then turn high heat to low once the boiling. Cook for 20 minutes. In a large microwave bowl, melt the coconut oil and honey, and then add in eggs, followed by sweet coconut flakes and vanilla extract.
Mix until combined and add to the quinoa. Meanwhile, mix the chopped dates with a sprinkle of protein shake so they don’t all clump together in one muffin. Combine the remaining protein powder, dates, and plums into the quinoa mixture. Divide the mix among the muffin tins and bake. To test if the muffins are ready, insert a toothpick in the center of the muffin; if it comes out clean, the muffins are ready. Leave to cool for few minutes before serving.
Benefits of Dates
Dates are not only popular for their wholesome nutrients, vitamins, and minerals; but also for their ability to replenish and refresh the body with energy instantly. The essential amounts of minerals found in dates make it a perfect choice for strengthening bones, fighting off painful diseases like osteoporosis, and increasing the level of iron within anemia patients. Also the vitamins present in dates improve the speed and alertness of brain activity as well as fight off many conditions related to the ear, nose, eyes, and throat, such as night blindness.
Turkey and Black Bean Burrito Serves: 6 people Ingredients: 12 slices of smoked turkey 12 whole-wheat tortillas 3 cups black beans ½ cup red onion, diced ½ cup tomatoes, diced ½ cup bell pepper, diced ¼ cup cilantro, chopped 2 tbsp. parsley, chopped 1 tbsp. mustard 1 cup of shredded cheese 1 tbsp. olive oil Salt and pepper to taste Directions: In a pan, cook onions in olive oil till golden and then add black beans, tomatoes, and peppers. Season with salt and pepper; sprinkle cilantro and parsley. To do the burrito, lay a tortilla on a flat surface and spread mustard, and then put 2 slices of turkey and the mixture. Sprinkle cheese, fold, and serve with sour cream.
Parfait Jar with Peanut Butter and Fruits Serves: 1 cup Ingredients: ¼ cup oats ¼ cup skimmed milk ½ cup of plain non-fat yogurt ½ cup of strawberries, diced ½ cup blueberries ¼ tsp. vanilla extract ½ tbsp. peanut butter 1 tsp. chia seeds Pinch of cinnamon Directions: In a bowl, mix oatmeal, milk, vanilla, chia seeds, and cinnamon; stir and cover for few hours in the fridge. In a serving jar, place half the portions in the following order and repeat again to form two layers; yogurt, strawberries, blueberries, oatmeal, and peanut butter. Sprinkle more chia seeds or wheat germ on top.
Benefits of Peanut Butter The remarkable fame of peanut butter is unrivaled and it grows day by day as an excellent source of nutrients with prominent health benefits. It is considered as an excellent tasty addition to all meals and snacks, due to its sweet-salty nutty texture. A 2-tablespoon serving of peanut butter a day contains 7 grams of protein that can build and repair muscle tissues post to a workout; about 238 milligrams of potassium that can counter the negative effects of excess sodium in our bodies as well as helps nerves function properly; in addition to 2 grams of dietary fiber that helps regulate the digestive system by promoting bowel movements and curbing hunger.
March 2016 | 29
Affects Your MOOD! By: Dr. Ahmed Mostafa
Food-mood relationship is based generally on how certain foods can affect our bodies through changing the brain structure in both chemical and physiological way, which can lead to change in mood and behavior. For instance, a very low carbohydrate diet can trigger some mood changes, such as depression. This association occurs as a result of a reduction in the level of tryptophan which largely affects the serotonin level produced by the brain, and both factors contribute to the well-being and happiness of a person.
Foods to Improve Mood and Mental Health • Dark Chocolate
Anandamide, which is an essential fatty acid neurotransmitter produced in the brain, is known to temporarily block feelings of pain and depression. Remarkably, chocolate does not only produce this compound, it also contains other chemicals that prolongs the “feel-good ”aspects of anandamide. One study in the journal of psychopharmacology revealed that people who consume an antioxidant-rich chocolate drink equal to about 1.5 ounces of dark chocolate daily, feel calmer than those who do not.
Bananas contain dopamine, a natural reward chemical that improves your mood. They are also rich in B vitamins, which help calm the nervous system, as well as magnesium, another nutrient that is associated with positive mood. Just be careful to limit them if you have insulin or leptin resistance.
Coffee influences a number of neurotransmitters related to mood control and mental health; hence, drinking a morning cup could have an effect on your general sense of wellbeing and satisfaction. Research has also shown that coffee triggers a mechanism in your brain that induce BDNF (brain-derived neurotrophic factor) that activates your brain stem cell to convert into new neurons, which in return improves your brain health. Research has also proved that low BDNF levels may play an important role in depression, and that an increase in neurogenesis has an antidepressant effect. 30 | March 2016
Rich in anthocyanins, which are the pigments that give barriers like blueberries and blackberries their deep color, it is an antioxidant that aids your brain in the production of dopamine, a chemical that is critical for coordination, memory function, and mood.
• Omega-3 Fat
Found in salmon or supplement form, omega-3 fats EPA and DHA can influence your emotional well-being. One study in brain behavior and immunity showed a dramatic reduction in anxiety among medical students taking omega-3, while past research has shown omega-3 fats work just as well as antidepressants in preventing the signs of depression, but without any of the side effects.
Foods That Could Bring Your Mood Down • Sugar
Can lead to disturbance in blood sugar, which can lead to mood swings, but its reflected role leading to poor mood goes much deeper than that. There are at least three potential mechanisms through which refined sugar intake could induce a toxic effect on mood and mental health. - Sugar (particularly fructose) and grains contribute to insulin and leptin resistance and impaired signaling, which affect mental health. - Sugar reduces the activity of BDNF, which plays an imperative role in improving the health of brain neurons. BDNF levels are critically low in depression, schizophrenia, and some other mental and psychological deviations. - Sugar consumption also shows an effect of chemical reactions in your body that promotes chronic inflammations. In the long term, inflammation affects the normal function of your immune system, which can put you in a greater risk of depression.
Gluten, a protein found in grains such as wheat and barley, may have negative impact on both your mood and brain health. A number of studies indicate that wheat can have major effect on mood, increase depression, and even more serious mental health problems. The mechanism that can help explain the relation between wheat and mental health problems is the fact that wheat inhibits the production of serotonin. Neurotransmitters like serotonin can be found not only in your brain, but also in your gut. In fact, the greatest concentration of serotonin which has a vital role concerning mood control, depression, and aggression, is found in your intestine more that in your brain.
• Processed Foods
Main ingredients in processed foods are sugar and gluten; they may also contain trans-fat, artificial colors, monosodium glutamate, artificial sweeteners, and other synthetic ingredients which all lead to irritability and poor mood.
March 2016 | 31
Body & Soul
Change Your Glasses
want to start by sharing a short story with you… Imagine that the glasses you are wearing all the time have a black frame and light grey tinted lenses. Every day you put on these glasses; you see the world with a greyish shade.
Day after day, you will forget that your glasses are tinted and you will end up believing that the world has a grey shade. The sky isn’t that blue, trees are not that green, and everything around you looks somehow gloomy. You will eventually think that the air around you is polluted all the time! A year later, you find yourself changing your glasses and buying a new pair. At the store, the sales person asks if you still want the new ones with tinted glasses. This comes as a total surprise to you, since with time; you have completely forgotten that your old pair was greyish from the start. But now that you have decided to have a new look, you order the new ones with no tint at all. You put on your new glasses and suddenly the whole world looks different. New vibrant colors are all around you. The whole world looks so alive with green plants, and clear blue skies. Do you know what happened here? Your perspective has suddenly changed… Our perspective on life is exactly like wearing these glasses. We get to choose to see it tinted or clear. It’s always in our hands to throw away the grey gloomy ones and put on a clear pair. This choice simply determines our life experience not our circumstances.
32 | March 2016
By: Yasmine Shahine
Changing or shifting your perspective isn’t about changing your mind. It’s about creating a shift that requires you to be willing to understand that there is always more than one way to look at any given situation, even those that you cannot control or stop from happening. Let me give you a small example. Unfortunately, we have been brought up by a society that believes our happiness is all about succeeding in having a big house, expensive car, great holidays, good looking spouse, kids going to international schools, etc. It’s time to throw away these pair of glasses. Let me tell you why. Being a life coach, I’ve had the opportunity to dig into the hearts and minds of many people who have achieved all the above and still felt unhappy and empty. I always hear “ What’s wrong with my life?” “I don’t feel really happy with what I have.” I’m not saying here that achieving goals will not make you happy or that you need to quit or anything. What I mean is that it’s all about putting on a clear pair of glasses when you ask yourself what will really make you happy
regardless of what people or the society around you dictates what to do.
However, to be able to do so, you need to immediately STOP yourself from doing the following: • Stop believing that you can’t be happy unless you succeed in changing everyone around you to think and act the way you want. • Stop taking everything personal. Not everything people say or do is against you. • Stop generalizing. One disappointment from a friend does not mean you could never trust anyone again in your life! • Stop seeing any situation as good or bad, right or wrong, success or a complete failure. Remember that each matter can be looked at from different angles. • Stop blaming other people or circumstances for being the reason for any bad experience in your life. • Stop acting as a Mind Reader of people around you. Don’t make any assumptions about how they think or feel or act the way they do, simply ask! It’s ok to ASK.
Changing your glasses is an art, that if done with passion, it can change your whole life in a second. Problems that seemed impossible suddenly seem possible. Issues that seemed so complicated suddenly have very obvious solutions. It will feel as if opportunities are falling down from the sky. Think now of any current challenge in your life and say out loud…
“ Let me look at this in a different light to better understand this situation.”
March 2016 | 33
Body & soul
The 12 Benefits of Yoga that Everyone Needs to Survive (Part 2: Emotional Benefits) By: Sandra Shama Kaur Over the years of practicing yoga diligently, I have noticed some pretty obvious benefits of yoga that everyone in todayâ€™s modern and urbanized world certainly needs to survive. These benefits fall into three main categories, which you probably guessed already: physical, emotional-mental, and spiritual. In last monthâ€™s column, I talked about the five main physical benefits of yoga, which were: reduction of pain, posture and alignment, strength and flexibility, balance and coordination, and purifying the body with an inner heat.
34 | March 2016
In this column, I will go into the three mental benefits. Firstly, is emotional balance. If you have ever been to a yoga class, you will probably recognize the word ‘pranayam’ which literally means the science of breath control. You have also probably done weird things such as breathing in and out through one nostril, holding your breath, breathing through your tongue or pursed lips and panting like a dog. Well ladies and gents, these techniques embody ancient wisdom that allows you to bring balance to your emotions into balance instantly so we can make better decisions and feel more relaxed and calm or energized and analytical. Secondly, is focus and concentration. Known as the sixth limb of yoga, Dharana, this is a skill we acquire as we practice yoga and meditation. It is acquired through various
exercises known as drishti or eye focus, which trains the practitioner to focus the eye on one object. For example, it is common for the teacher to say focus on the tip of the nose and what this does is it trains your eyes to focus. Pretty soon you notice that when you focus your eyes on an object, the mind becomes still. Moreover, we gain the experience focusing on the breath and stilling the mind from excessive thinking and worrying. Thirdly, is mental clarity. Can you imagine how many thoughts you think per wink of an eye? Going to a yoga class is like going to a movie - featuring the story of your own life. It is a unique opportunity to witness all your thoughts, worries, concerns, plans, and fantasies that dance around you like clouds in the sky. Going back to the breath you remind yourself that ‘I am not my thoughts, I am not my mind, I am not going to use my mind to solve any problems right now’. Suddenly the
mind becomes clear for excessive thinking and worrying and you are able to let go and surrender your thoughts to a higher power. Fourthly, is emotional transformation. Sure we feel anger, sadness, and fear. It is part of being human. But how can we transform these emotions without over thinking, over analyzing, and over rationalize and obsessing what’s right from wrong and what’s good from bad? Do yoga! You will often hear your teacher saying something about how a posture opens the heart center, which brings trust and an all-embracing feeling and courage – or how this posture stimulates the liver and the kidneys, which also works to relieve anger and fear. So, going beyond the pose itself, it has emotional transformative benefits by playing on the inner organs and chakras.
March 2016 | 35
Body & soul
If you are a runner who has never experienced that aching, stabbing sensation in your shins, please tell us your secret! Medically known as medial tibial stress syndrome, shin splints often occur within athletes who have recently intensified or changed their training routines or environment. The term â€œshin splintsâ€? refers to pain along the shinbone (tibia) â€” a large bone located in the front of your lower leg. Pain usually occurs when the muscles, tendons, and fascia that are covering the shinbone become inflamed. Pain usually stops when you stop running or exercising. Eventually, however, the pain may remain constant and undiagnosed.
How to Deal with Shin Splints? By: Dr. Marco Joseph
36 | March 2016
What Causes Shin Splints?
• Overuse or overtraining. • Stress fractures, which can only be revealed by X-rays. • Overpronation or flat feet. • Weakness in stabilizing muscles of the hips or core. • Worn running shoes. • Any feet or leg deformity.
How to Prevent Shin Splints?
The major point on how to prevent any injury from becoming serious or irritating is to stop working out as soon as you feel the pain. The following are some tips to help you prevent shin splints: • Warm up before working out. • Wear shoes with good support and padding. Shoe inserts, which can be custom-made, may help with arches that collapse or flatten when you stand up. • Work on maintaining and improving your ankle and hip mobility. • Stretch the muscles of your legs, especially after workouts. • Sustain and enhance strength in the stabilizing muscles of your hips and ankles. • Rest your body. It needs time to heal. • Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3-4 hours for a couple of days, or until the pain is gone. • Use leg sleeves to support and warm your leg. • Consider cross-training for a while to let your shin heal. Swim, run, or ride a bike. • When you return back to your running routine, increase your mileage slowly, no more than 10 percent weekly. • Have two pairs of shoes and alternate between them to vary the stress on your legs. • If you frequently run on roads, run out and back on the same side of the road. Likewise, when running on a track, switch directions. Go to a physical therapist if rest, ice, and over-the-counter pain relievers fail to ease your shin pain. This will help you identify the causes of shin sprints or the running mechanics that could have lead to them, as well as find the adequate treatment. A therapist can also help ease the pain and guide your return to sport.
March 2016 | 37
Gaining Strength Without Moving a Muscle!
sometric exercises can bring an upsurge of strength and increase in the muscle mass through two ways; either with equipment or with bodyweight only. Both versions are productive but with distinctive gains. The equipment variation is favorable for athletes who seek a speedy increase in their strength, while the other form of training can be adopted by athletes who wish for an upshift in performance or going through injury rehabilitation. The key to using these exercises is determining the weak points and turning them into points of strength.
38 | March 2016
Before we jump into practical work, make sure to follow these instructions to get the most out of the isometric training. 1. Since you are not primarily depending on movement to exhaust your muscles, you have to tighten up your muscles as much as you can. 2. When tightening your muscles, make sure not to tighten your breath consequently, or else you will suffocate. Devote 10 minutes a day to practice adequate breathing techniques to facilitate the breathing process during your workouts. Make sure to breathe from your lower belly. 3. Whether you are training with machines or body weight, maintaining a proper form is essential for multiple reasons; to impede the risks of injury, to increase the benefits you receive, to strengthen the targeted muscles. 4. Isometric exercises are additional tool to your training programâ€Ś not a substitution. To achieve optimal gains, you must define your goals. For instance, if you want to build massive size and hypertrophy, you need to lift progressively heavier weight.
Isometrics with Equipment:
You will need a bar, a power rack, a bench, and weight!
Using a power rack, adjust the bar on one group of safety pins at the mid-range of the movement, where a sticking point takes place, with another set of safety pins above
it to a small extent. Lie on a bench with your feet on the floor and drive the bar into the higher set of pins as much as you can for eight seconds. Repeat the exercise.
Using a power rack, adjust the bar on one group of safety pins at the mid-range of the movement, where a sticking point takes place, with another set of safety pins above it to a small extent. Stand with your heels about shoulder-width apart. Hold the bar with a medium grip and place it on your upper-back by dropping under the bar. Unrack the bar as you straighten your legs and step back. Stand straight and lift your chest. Bend both your hips and knees and squat down until your hips are below your knees, and then break parallel. Return to the starting position. Repeat the exercise.
Load the bar with weight that is beyond your one-rep max. Stand in the rack with your feet about shoulder-width apart. Squat down and grab a barbell with a staggered grip. Keep your arms straight. Press through your heels as you grab the bar up to the safety pins and resume to pull hard against the bars for up to eight seconds. Lower the bar and repeat.
Isometrics with Bodyweight:
Perform the following exercises as static contractions in a single position. Opt for 3 reps of each exercise with 10 seconds of contraction each. Take 30-second rest periods between sets.
Get in a forearm plank position, align your elbows on the floor under your shoulders, keep your spine straight and pointing to the floor, and contract your abs. Hold the position for 20 seconds while breathing gently in and out, and tightening your entire muscles. Rest for few seconds by placing your knees on the floor and repeat.
Get in a push-up position with your hands slightly wider than shoulder-width apart. Gradually lower your body to the floor while keeping your core tight, elbows tucked close to the body, and hips aligned. Pause for 6-10 seconds, and push back explosively so that your elbows are fully extended as the initial position.
Step the back foot back and lunge downâ€Ś you feel a little stretch in your hip flexor area. Make sure that the lead knee in line with the toes, the shin perpendicular to the box, and the weight is focused on the heel. Hold the position for 20-30 seconds, stand up, and repeat with the opposite side.
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here are numerous ways to incorporate isometric exercises into your training program, many of which you can perform at home using just your body. Isometric exercises remain prominent for multiple reasons, but first let us understand what isometric training is and why it is very effectual.
What are isometric exercises?
Unlike many types of exercises, isometric training, known as static training, involves muscular contraction against resistance, where the length of muscles does not change; it doesnâ€™t contract or lengthen. In other words, the muscle is working without any change in position, like the way the biceps does in a curl, for instance. Since isometric exercises are performed in a stationary position with no movement 40 | March 2016
and using specific muscle groups, they can enhance strength in the one particular position as well as stabilization; however, they will not improve speed, overall strength, or athletic performance. According to an article The Perks and Pitfalls of Isometrics written by a fitness expert, Dean Anderson, â€œthere are three ways in which a muscle can contract to produce force and eventually build strength. 1. A concentric contraction occurs when your muscles shorten. This is the type of contraction your biceps do when lifting a dumbbell up during a bicep curl. 2. An eccentric contraction occurs when your muscles elongate. This is the type of contraction your biceps do when lowering a dumbbell back down during a bicep curl. 3. An isometric contraction occurs when the muscles contract without changing its length, as mentioned above, such as pushing against a wall.â€?
Why should you add isometrics to your workouts?
When doing isometric exercises, your muscle is giving maximum effort, which is an element of strengthening. You have two ways of training using isometrics; maximal muscle movement and sub-maximal muscle movement. The first type suggests you include steady objects into the workout, such as a wall. It is very effective for strength training and conditioning. On the other hand, sub-maximal movements use movable units, like free weights, and are often used for rehabilitative purposes, as the level of exertion is not intense.
Are there drawbacks?
There are few aspects that must be considered before jumping into a new isometric routine. First of all, isometrics can engage a number of muscles and train them to their full exertion, without working them in their full range of motion. Hence, isometrics should be combined with other types of exercises that consent full
range of motion; otherwise, you will be curbing many fitness potentials. Isometric exercises are not recommended for pregnant women and people with high blood pressure or heart disease, among other health cases. As with any new routine, you should consult your doctor first.
What are the benefits of isometric workouts?
Injuries Isometric exercises can be very beneficial for people who suffer from an injury or a condition that could hinder recovery or make any movement done through a full range of motion very hurtful. For instance, if you injure your rotator cuff, your doctor and trainer may recommend isometric exercises that engage the group of muscles that would stabilize the shoulder and sustain shoulder strength throughout the recovery phase.
Osteoporosis and Age-Related Problems One way to protect yourself from having brittle and weak bones, known as osteoporosis, is to incorporate a consistent isometric training. Some researches have shown that it is likely to obtain gains in muscle size and strength when performing the isometric exercises, which helps reverse age-related problems. This is particularly healthy for people in their 30s and above and it will facilitate their daily activities as well. Blood Pressure In addition, isometric exercises can highly influence your blood pressure; so that if you have high blood pressure, you will be advised to exercise at a lower level of intensity. A review published in 2014 in Mayo Clinic Proceedings found that exercising at a vigorous intensity could lead to a vivid upshift in your blood pressure during the training. Consult your doctor first before starting the exercises.
Time Another benefit of isometric training is simply the duration spent on completing the training. Each workout can last a minute or less, such as the plank. Such exercises do not require the use of weights or a large commitment of time, and yet they contribute to burning fat and building muscles. You can do isometric training while watching a series, at the office, or even when stuck at home during winter. Cholesterol Another reason to incorporate isometrics in your routine is its ability to produce more highdensity lipoprotein (the good cholesterol) and reduce the low-density lipoprotein (the bad cholesterol). This reduces your chance of heart disease as well. If you are planning to incorporate isometric exercises in your routine, flip through this section.
March 2016 | 41
How Can Isometric Exercises Target Different Muscles? While keeping your hips fixed, lift your head Unlike the traditional weight Chest and upper back by flexing your waist. Hold The bench press is among the most training, isometric exercises prominent exercises as it engages the largest the position as much as can and gently return the starting position. in your chest, the sternal muscle. tend to engage your muscles muscle The bench press can be performed using and hold your joints over barbell, dumbbells, or a Smith machine, just Lower Back make sure to stop about halfway during the Lever back extension can help you a specific period of time, exercise, while your elbows are bent at a 135 strengthen the erector spinae muscle. without the need to put an degree angle and hold the position for 10-15 Rest your upper back against the machineâ€™s pad. Cross your arms over your chest and emphasis on the number of seconds. This contraction turns the bench press into an isometric exercise. push against the pad. reps. Some isometrics are Hold this position as much as you can and gradually return back to the initial position. Biceps performed using your body The bicep curl can be done either with a weight as a way to enforce dumbbell or a single barbell. LOWER-BODY MACHINE resistance; however, you can Simply stand up straight, hold a dumbbell in EXERCISES each hand, and point your palms forward. make things more grueling by Bend your elbows until they are at 90 You can work your glutes and legs isometrically with leg press and leg curl degrees and your forearms are parallel to the incorporating weight-training machines. floor. machines in your routine. Hold the contracted position for 10-15
USING A MACHINE ISOMETRICALLY
Usually, when performing traditional weight training, your neuromuscular system employ the muscle fibers required for a precise movement. Isometric exercises, on the other hand, recruit a greater percentage of muscle fibers during an exercise. The key to using these exercises is performing a repetition to midrange of motion and then hold the contraction for about 10 seconds. For instance, if you are planning to do leg curl, bend your knees to 90 degrees and hold them at this angle.
UPPER-BODY MACHINE EXERCISES There are numerous isometric exercises that can work your shoulders, arms, chest, and back. The following are few exercises you may try.
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seconds, then inhale and slowly return to the starting position. Try to use challenging weights for better strength gains.
The seated row machine targets the latissimus dorsi muscle in your back. Sit on the machine. Rest your chest on the torso pad and pull the handles part of the way, so that your upper arms reach your torso. Hold the position for 10-15 seconds and return the handles back to the starting position.
CORE MACHINE EXERCISES
If you aim for strengthening your abdominals, obliques, and lower back, the following will sustain your goal.
Abdominals and Obliques
Lever lying crunch; lie on machine with your knees bent and heels over foot pads. Grasp bars at each side.
Place your feet up on the leg press platform about hip-width apart. Bend your knees to lower the platform and pause once your knees are about 90 degrees. Hold the position for 15 seconds, and then place the platform back to the starting position.
On a seated or lying leg press machine, place your calves against the leg pads. Bend your knees to bring the pad towards your glutes, and pause when knees are bent to 90 degrees. Hold the contraction for 10 seconds and return to the starting position.
Exercising isometrically can reinforce your strength that is placed on the joints being engaged in the workouts. In order to strengthen a muscle through a wide or entire range of motion, you should include isometric exercise at different joint angles.
March 2016 | 43
Isometric Training for
his is quite confusing; how can one get stronger without moving a muscle?
When performing isometrics for muscle growth, you put the muscle under high level of tension for a long period of time. The amount of time a muscle is under tension is chiefly associated with the amount of muscle growth aroused from the workout. There are few ways to implement isometric exercises to gain muscle.
The first key is time. Generally, many athletes perform the large majority of movements using heavy weights over a short range, thus keeping particular muscles under tension for few seconds. With isometrics, you can influence hypertrophy in to response, prolonging the time the muscle is under tension. Also you can hold a weight equivalent to 60-80% of your 1-rep max in three different positions to trigger muscle growth. 44 | March 2016
For instance, if you are planning to do preacher curls, load up the bar with 60-80% of your 1-rep max and start the workout by holding the bar in a fixed position near the bottom of the movement, for 30 seconds up to a minute. Repeat in the mid-range position followed by the upper 1/3 of the movement, while allowing a minute of rest between each interval.
The second method is the isometric stops. Applicable to certain exercises, such as chin-ups, rows, and curls, this technique is predominantly integrated to allow an increase in the duration of set, which consequently add more strain on the targeted muscle. Basically, when you are about to finish your prescribed number of reps, you hold the midrange position for 20-60 seconds. Known as post-fatigue, this workout will exhaust your muscle fibers, providing an impressive growth stimulus. Let us take chin-ups as an example. We sometimes face some struggles completing a set of chin-ups that we surrender in most times. Instead of terminating your set, lower yourself and stop the negative motion for few seconds at different positions, in order to increase the duration in which your muscles are under tension. In other words, hold yourself near the contracted position for 5 seconds, then lower yourself about mid-point and pause for another 5 seconds, and so till you reach the bottom. You can imagine how tough this could be!
Finally, isometrics supersets for explosive strength. Select a series
of movements, and begin the first exercise using 50% of your rep max and complete 10 explosive reps as fast as possible, and then hold the weight in the weakest position for as long as you can tolerate. Repeat this process three times. In conclusion, these three principles can help you gain muscle mass; however, you shouldnâ€™t solely depend on them. It should be seen as an additional training method that would enrich your routine and yield your targets.
F T Facts
Green tea has the power to incite your metabolism and protect against heart disease and some forms of cancers.
When you are injured, your body demands a healthy nutritious diet to rebuild the bodyâ€™s tissues. Make sure to focus on protein, calcium, iron, and water.
Muscle hypertrophy and improved muscle fiber recruitment result into strength gains. Thus, it is advisable to involve a diversity of rep ranges in your workouts.
To get strong Abs, you donâ€™t need to perform direct abdominal exercises. Abs are used as stabilizers when you do squats, deadlifts, and many other exercises, and they get visible with proper diet as well.
Fever, diabetes, diarrhea, coma, and significant skin injuries may all cause dehydration.
You can get glucose from both protein and glycerol, and not merely from carbohydrates.
March 2016 | 45
Styles & features
Florent Johan Malouda: A prominent French professional player with a mission of sharing his extraordinary experience in Egypt
lorent Johan Malouda is a French professional footballer who plays as a left winger/attacking midfielder for Egyptian club Wadi Degla SC.
He spent most of his career at Lyon and Chelsea, winning four consecutive Ligue 1 titles with the former and the UEFA Champions League in 2012 with the latter, among other honors. A France international since 2004, Malouda represented â€œLes Bleusâ€? on 80 occasions, including two World Cups and two European Championships. He was part of the French team that reached the 2006 FIFA World Cup Final.
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Chelsea Career (2007 – 2013) Signed on a three-year contract in the summer of 2007, an undisclosed fee was paid to Lyon for the 27-year-old French international winger, who was one of Jose Mourinho's final purchases for the club.
The first year started brightly with an excellently-taken Community Shield goal at Wembley and another strike in the first league game. He completed his first Chelsea campaign with four goals from 29 starts and nine sub appearances, followed by a run of four goals in 10 games before an injury setback at the end of November, which kept him out until Boxing Day. With his natural leftfootedness, Malouda provided balance and width to an emerging three-pronged attack with his friend from earlier playing days in France, Didier Drogba, and Nicolas Anelka. Under Guus Hiddink, Malouda started to show a consistency to his game that had been missing. Assists, running and goals began to become regular facets as he played a key role in FA Cup semi-final success over Arsenal, while in the Champions League semi-final he denied Lionel Messi the space he needed in the Camp Nou to hurt the Blues in Ashley Cole's absence. Unfortunately, Chelsea lost out in the second leg in controversial fashion. Back at Wembley, it was Florent's cross that set up Drogba's equaliser in the 2009 FA Cup Final against Everton and he and Ashley Cole spent the first half tormenting Tony Hibbert to the degree that the right-back was taken off at the interval. Florent was denied his own Wembley goal on a victorious day when a tremendous drive cannoned back off the crossbar. He continued to go from strength to strength in 2009/10, building on his solid finish to the previous campaign.
The Frenchman made Carlo Ancelotti's early selections, and by the end of the season, he had cemented his place in the starting line-up. He was instrumental in a number of historic wins and netted 15 goals throughout an industrious campaign. That was an important measurement of his abilities but just as vital were the assists and in that area, Malouda helped set up 12 of Chelsea's League goals. He ended the 2009/10 season with another FA Cup Final appearance and a winners' medal to add the Premier League one handed out a week earlier. He was Chelsea Players' Player of the Year. Both his and the team's form were carried over to the commencement of 2010/11 and a couple of months in, Florent was the Premier League's top scorer. However, as important players were lost to injury and illness, and results declined as winter set in, his form suffered too and he scored just one league goal in three months. Although the season ultimately ended trophyless, Florent rediscovered his influence toward the end and finished the team's league top scorer with a career-best 13 goals and a good total of assists too. In 2013, he joined Trabzonspor followed by the Metz in and finally the Delhi Dynamos in 2015.
Lyon (2003) was Florent's third club. He began his career in Paris with lower league Châteauroux (1996), where he played two seasons before moving up the ladder to Guingamp (2000). In Brittany, he teamed up with Didier Drogba and his impressive form over three seasons attracted the attention of Lyon. Arriving at his new club the same season as Michael Essien, the two shared in
Wadi Degla Clubs was established in 2002 and is a subsidiary of Wadi Degla Holding Company. The Sports Clubs are designed as urban community clubs offering a full range of sports and fitness facilities, programs, services, and amenities. At the present time, Wadi Degla Clubs has expanded to 5 clubs, in greater Cairo, and serves 450 000 members. The Club boasts superior amenities and various services from retail to health and relaxation for its members. The core mission of Wadi Degla Clubs is to create a community of champions, which is
championship success, Florent staying at the Stade Gerland long enough to win a hat-trick of league titles while starring in Champions League displays.
International (2004 – 2012)
Florent quickly became a regular for France after making his debut against Poland in November 2004. He was a prominent member of the French team that reached the final of the 2006 World Cup, winning the penalty that Zinedine Zidane converted to open the scoring in a match that they would eventually lose on penalties. He remained a fixture in and around the French XI, and was a key part of the Euro 2008 qualification campaign. He netted the only goal in France's dismal 2010 World Cup campaign, pulling a goal back against South Africa to make it 1-2. In September 2010, he stood in as captain against Belarus due to Patrice Evra's five-game suspension that came out of summer tournament.
Club • Ligue 1 (4): 2003–04, 2004–05, 2005–06, 2006–07 (Lyon) • Trophée des Champions (3): 2003, 2004, 2005 (Lyon) • FA Premier League (1): 2009–10 (Chelsea) • FA Cup (3): 2008–09, 2009–10, 2011–12 (Chelsea) • FA Community Shield (1): 2009 (Chelsea) • UEFA Champions League (1): 2011–12 (Chelsea) Individual • UNFP Player of the Year: 2006-07 • Premier League Player of the Month: March 2010 • Chelsea Players' Player of the Year: 2009–10 • Best player in the final match at the World Cup 2006 (France vs. Italy).
the basis of its business strategy. Towards that end, Wadi Degla Clubs pioneers new approaches to sports education. In addition, the clubs possesses state of the art sports facilities geared to various sporting activities for its members under the supervision of expert trainers. To illustrate, in the 5 currently existing clubs, Wadi Degla Clubs boasts 27 swimming pools, for the purpose of training over 15000 swimmers, in addition to 60 squash courts. And inspite of its age, which does not exceed 13 years, Wadi Degla Clubs boasts a number of Egyptian world champions in all sports categories.
March 2016 | 47
Styles & features
Reaches New Sales Record Sales of the new locally-manufactured Sentra increase 40% in comparison to last year’s model. Sentra brings luxury within reach of more Egyptian families. Proudly built in Egypt to Nissan global high quality standards at only factory owned and directly operated by global manufacturer. The Nissan Sentra has made new sales records for the company in Egypt, achieving 40% growth year on year. About 1,171 cars were sold between October and January up from 872 in the same period the previous year. Launched in October, the new Sentra brings premium features to the segment for the first time in Egypt. Continuously variable transmission (CVT) means driving is smooth, and the car is packed with safety features. It also offers best-in-class spaciousness and is the first with rear air conditioning and dual zone AC. “Nissan launched the new Sentra to bring luxury within reach of more Egyptian families,” said Isao Sekiguchi, Managing Director of Nissan Motor Egypt. “We are delighted with 48 | March 2016
the response of customers to the car. No other car in its segment offers so many premium features at so competitive price.” The new Sentra is proudly built in Egypt at Nissan’s 6th of October City plant. It is the only car factory in Egypt to be directly owned and operated by a global manufacturer. Nissan maintains the same high quality standards at its factories everywhere in the world. The engineers at the Egyptian plant are proud that the Sentra they make matches up to the best quality standards. Isao Sekiguchi added: “The decision to build the new Sentra here reflects our confidence in the Egyptian market and our commitment to the Egyptian economy. The strong sales of the car are a tribute to the skill and expertise of
our local Egyptian workforce. Local production of the new Sentra consolidates Nissan's position as the number one Japanese investor in Egypt, and a leading player in the automotive market.” Nissan is the largest Japanese investor in Egypt, providing jobs to 1,300 people directly, with another 3,000 staff at dealers and suppliers. As well as the Sentra the 6th of October City plant produces the Nissan Sunny and the Nissan Pickup. In the first nine months of the 2015 fiscal year (ending March 31st 2016), Nissan has increased its market share in Egypt by 0.7 points to 10.7%. Much of the growth has been driven by the locally manufactured models, which account for 85% of Nissan’s sales in Egypt.
Styles & Features
PORTABLE GADGETS YOU WANT TO HAVE IN 2016
ALPHA 2 ROBOTâ€Ś THE FIRST HUMANOID ROBOT
YES, the robots we dreamed of as kids are finally introduced by UBTECH to assist us with our daily hectic tasks. Intelligent, Interactive, and Expandable, the smart robot replicates human movement, offers training, interprets your talks, makes a great office assistance, reminds you of medications, assists you with cooking and home repairs, and offers weather forecasts. The robot is connected to Wi-Fi network. Available at indiegogo.com for EGP 10,173.
EMFIT QS SLEEP MONITOR
It goes without saying that sleeping deeply is positively correlated with athletic performance. Allowing your body to recover and regenerate plays an imperative role in enhancing physical fitness and health. Installed under your mattress, Emfit QS delivers detailed reports about your physical recovery, stress levels, heart rate variability, and quality of sleep. Available at amazon.com for EGP 1,917.
UNDER ARMOUR HEALTHBOX
If you are a big fan of health and fitness trackers and gadgets, you will love the worldâ€™s first Connected Fitness system. The set comprises of three items; a water-resistance UA Band that is designed to measure sleep, steps, and resting heart rate; Wi-Fi-enabled UA Scale that recognizes up to 8 users and tracks your progress in terms of body weight and body fat percentage; and UA Heart Rate chest strap to measure heart rate, workout intensity, and heart rate zone. All three gadgets use Bluetooth to sync to the UA Record app. Available at underarmour.com for EGP 3,130.
QARDIOBASE FOR YOUR WELLBEING
Normal scales can help you measure your weight, but is that all you need to know about your general wellbeing? Qardio Base provides wider criteria of your fitness goals, through its software and algorithms, which determines the body mass index (BMI), body fat percentage, muscle mass, water and bone composition, as well as your weight. Qardio Base can also monitor your blood pressure and heart rate, and can be partner with nutrition trackers to provide an even broader vision of how to maintain a healthy lifestyle. With this extraordinary device, you will be able to manage your health and weight everyday. Available at amazon.com for EGP 1,166. March 2016 | 49
Styles & features
ADIDAS EQT WINDBREAKER PANTS
SHOP The Latest FOOTWEAR & APPAREL ADIDAS EQT WINDBREAKER JACKET NIKE K.O. PULLOVER TRAINING HOODIE
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LUCAS HIGH COLOR-BLOCK LEGGINGS March 2016 | 51
Meet The Marta Montenegro Fitness Trainer and A Strength and Conditioning Coach
I want to lose weight. Is cardio enough or do I need to lift weights too? Cardio does burn fat if you remain in a lowintensity zone, but what matters most is how many calories you burn. We tend to burn more calories in 30 minutes of cardio work, compared to one-third to half as many in 30 minutes of resistance training. However, lifting weights builds muscleâ€”this is key. Muscles are our engines and the big calorie burners in our bodies. The more muscle you have, the more calories you will burn, even at rest. If you increase muscle mass by 3 pounds, you will raise your metabolism by 4%, boosting resting energy expenditure by about 60 calories per day, or about 1,800 calories per month. This is slightly more than a half-pound weight loss per month.
Bruce Krahn Celebrity Personal Trainer
What is the best exercise to do for stomach fat, love handles, and big thighs? Fat loss is the result of several factors including calorie balance (taking in less than you are burning), hormonal balance (eating hormonally friendly, nutrient-dense foods that do not spike blood sugar and are easily digested and assimilated by the body), and increasing metabolism (by adding lean muscle mass through exercise). A common mistake is to exercise a particular part of the body in the hope of decreasing fat in that area. For example, endless repetitions of sit-ups will do very little to reduce mid-section fat. While genetics will ultimately dictate which area you lose fat first, the best exercises for fat loss in any area of your body are those which have the highest metabolic cost; that is, they burn a lot of calories while sending a powerful hormonal message to your body. Research has proven that performing certain exercises (much like eating certain foods) elicits an increase in testosterone (women have this too - just less of it) and growth hormone. These exercises would include total body movements such as squat presses, clean and press, dead-lifts, etc.
Sara Stanner Nutritionist
My son has a persistent headaches, what should I do? Dairy products are an important part of a toddlerâ€™s diet as they are good sources of easily absorbed calcium, which is needed for bone development, as well as a range of other nutrients. It is recommended that children between one and three years consume at least 300ml (half a pint) of milk or 2-3 servings of dairy foods daily. A serving or portion is roughly a 125ml pot of yogurt, two small pots of fromage frais, 5-7 tablespoons of custard, one tablespoon of cottage cheese, or 2-4 tablespoons of grated cheese. Although you can offer semi-skimmed milk to toddlers over the age of two, it is better to give whole milk and full-fat dairy products until they reach five as these provide more calories and some nutrients such as vitamin A. 52 | March 2016
E PERTS Lee Boyce Strength Coach and Fitness Writer in Multiple Fitness Magazines
How often should I train per week for different goals?
Sean Hyson Certified Strength and Conditioning Specialist
I’ve had a long layoff from the gym. How should I begin to train again? Consider yourself a beginner. Assuming your goal is to get in better overall shape—to lay a foundation that you can then build on to get bigger and stronger— do circuit training, Here’s a sample beginner’s circuit: • Walk or jog on a treadmill (or track) for two minutes • 10 squat to presses (squat with dumbbells, come up, and press overhead) • 10 dumbbell rows (or an inverted row hanging from a bar, if you have the strength) • 10 pushups (or whatever pushup variant you can handle) • •10 lunges (with or without dumbbells) • 10 curls • 10 lying triceps extensions • Plank (hold for up to 60 seconds) • Rest as little as possible between exercises and then rest 60 seconds at the end. Repeat the circuit for 3 to 5 total rounds. Plan to train three times per week. As your conditioning and strength improve, you can experiment with more frequency and different splits.
Whether you want to put on size, cut down and get lean, add strength, or just maintain, the amount of times per week that you train can be a direct correlate to your results. As a general baseline, if you are looking for any sort of results, I’d strongly recommend that you don’t spend any less than three days per week in the weight room. When training for fat loss and cutting, focus on doing 3 to 4 workouts per week. Fat loss workout programs often involve total body training, large movements, and a lot of energy expenditure to kick start the metabolism. When training for size, look to increase your total weekly volume. In this case, our muscles have a “quota” they need to hit weekly so that they each receive a sufficient amount of training to promote growth. Usually the protocol used is a muscle group isolation split, which often calls for 4 to 5 workouts per week. When training for strength, remember to focus on the big 3 movements. Squatting, deadlifting, and bench pressing target the most major patterns of the whole body. Four days per week can do the trick. Strength training requires a lot of heavy sets, and heavy sets can have a greater impact on fatiguing the nervous system.
Marta Montenegro Fitness Trainer and A Strength and Conditioning Coach
I keep a very healthy diet but I’ve stopped losing weight. What should I do? In my experience the most common mistakes that prevent continued weight loss are: 1. Drinking your calories. You can have a very healthy diet, but if you drink three lattes a day, it will easily equal an extra meal. 2. Overdoing the condiments, dressings, and seasonings. It’s very easy to add 400 calories to your diet in oil—just a spoonful has 120 calories. 3. Excessive portions. Maybe you eat fruits and vegetables, lean protein, good fats and omega¬3 fatty acids, whole¬grain carbohydrates... a nutritionist’s dream! But look at your plate. How big is that fruit salad or that bowl of cereal? 4. Eating too little. Don’t cut back too much to enact change. Severe calorie restriction is hard to keep up, and it also slows your metabolism. Generally, taking in less than 1,000 calories per day will significantly lower your resting metabolism, making it difficult to continue losing weight. You must eat to maintain your resting metabolism and burn calories. Try to eat five or six small meals throughout the day. March 2016 | 53
Maadi Athletes From an outlandish inspiration to a life-transformation weapon
otivation and persistence have upended many stereotypes in Egypt, but surprisingly it did not only encompass young fitness enthusiasts, but more senior members as well! Although the team embraces a very broad age group from 10-65 years old, Maadi Athletes membersâ€™ sole aim is to promote triathlon in Maadi. Magda Habib, one of the team founders, tells us more about the initiative as well as how triathletes focus on the essential abilities rather than defer to perceived limitations and mainstreams. 54 | March 2016
Is the training schedule pretty intense? How do senior people participate in this training? We inaugurated a daily challenging training program that covers all three essential disciplines of triathlon; swimming, cycling, and running. We swim on Sundays, Tuesdays, and Thursdays, run on Mondays, Wednesdays, and Saturdays, and bike on Friday early morning to elude traffic jam for the safety of all members. On various occasions, we engage in events, competitions, and initiatives with mutual relevance. About 40 people participated in Run for Maadi in January, while other members intend to accomplish extended goals.
How do you promote physical activity to meet the varying athletic levels of all members?
Our team includes amateurs and experienced athletes in every discipline. More experienced members assist in developing various
training routines. Training programs are implemented according to memebersâ€™ present health and fitness condition to support each individual in attaining their specific goals. Other than the usual swimbike-run routines, our training program is packed with explosive drills to build speed, endurance, and strength.
What is planned for future expansion?
We are not an organizationâ€Ś we are just a bunch of people who want to train and have fun. Sometimes we seek to partake in additional events with similar interests or encourage residents who live in other locations to join some of our training programs; however, the majority of our workouts take place in Maadi.
What are your goals for this season?
The team attempts to grasp every possible opportunity to partake in a triathlon event. Last Friday, we enjoyed a phenomenal bike ride from the gates of Cairo to the gates of Ain Sukhna, around a 100km. It was a thrilling and inspiring environment for everyone. This year, we are aiming for the ITU World Triathlon that will take place March 4-5 in Abu Dhabi, UAE. In addition to the ATU Triathlon African cup and Pan Arab Sprint Triathlon Championships that will begin in April in Sharm El Sheikh. We are also willing to undertake the Sahl Hasheesh Triathlon 2016 that will be organized by The TriFactory. Apart from the team goals, there are many individuals who want to get on top of the game and fulfill their desire targets. Some are aiming to attempt a half or full Ironman this year.
What is the best piece of advice you would give to someone taking on their first triathlon next year?
Yes, you can! We have seen people with serious health conditions who made a preemptive decision against surrendering to deleterious influences or misconceptions and had the persistence and perseverance to strive for a healthy lifestyle. They fought for their dream, succeeded, and inspired many youngsters. Also anyone who has an ambition to excel in triathlon can join us and find us on social media.
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UPCOMING EVENTS AIR YOGA TEACHER TRAINING MARCH 4
The course will take place in Yoga Vibes Studio and will last three days. This course includes practical knowledge of yoga hammock (120 postures, proper technique, and structure of building classes; 80% practice, 20% of theory), and you will take a certificate from our school. At the end of basic training, each participant will receive a certificate of course completion and the right to teach “Instructor of Air Yoga”, in groups and individual programs. The validity of the certificate is 1 year. For more information and reservation, you may contact: 0100 6633 373
SELF-DISCOVERY YOGA RETREAT BY CAROLE TOUTOUNGUI MARCH 10 Join us and immerse yourself in a weekend of selfdiscovery at the Sinai Peninsula. Our yoga camp is situated on a stunning white sandy beach just 22km from Nuweiba, with a stellar view of the mountains, valleys, and sea, offering up the perfect space for our next retreat. The retreat will last Sunday, 13th of March. Rates per person: Double room: 2300 L.E or Single room: 2400 LE. Prices include transportation, 3 nights accommodation, 3 delicious meals a day, snacks, yoga classes and meditation, in addition to Castle Zaman trip and lunch. For more information and reservation, you may contact: email@example.com
GET STRONGER TOGETHER – FREE WORKOUT DAY AT CURVES MARCH 8
A SNOWY LEBANON ADVENTURE MARCH 10
For more information and reservation, you may contact: CurvesMe
For more information and reservation, you may contact: firstname.lastname@example.org
On March 8th, all women around the world will join together to get stronger. Curves gym opens its door to every woman who wants to get stronger and be part of the biggest workout challenge all over the globe. Just enter your nearest Curves Club for a full body workout for FREE in only 30 minutes! Together we are empowering women all over the world to join the event and get stronger together. We look forward to meeting you and get stronger together.
56 | March 2016
We’re excited and proud to welcome the lovely actress and model Tara Emad into the Wild Guanabana family, as our newest Brand Ambassador. We can’t wait to embark on many adventures together! The first one will be a one-of-a-kind 4-day icy getaway to the stunning mountains of Lebanon on January 22nd! From skiing to snowshoeing and mountainclimbing, this trip will be packed with adventure and lots of fun.
UPCOMING EVENTS THE 21K RELAY RUN MARCH 11
RUNNERS LACE UP! Create a team to participate in the exciting Relay Run taking place at Arkan Plaza in Sheikh Zayed on Friday 11 March! Enter the Half-Marathon distance individually or create a team of 2,3, or 4 to complete the distance. Earn your finisher medal and join the celebration in Arkan when you cross the finish line! From the professional runner to the amateur jogger, it’s the perfect race for everyone!
SIWA 10K RUN MARCH 23
We are off to Siwa! Do you want to enjoy the serenity of nature and have new fun friends? Have you ever run the desert? Have you ever thought of changing your weekly run routine! What about adding some magic and nature to your day? Here we are doing our best to make your dreams, thoughts, and plans come true. You will enjoy running, swimming, sightseeing, safari trips, and much more! For more information and reservation, you may contact: 0120 0058 636 or 0102 8002 727
For more information and reservation, you may contact: www.thetrifactor.com
ZUMBA® INSTRUCTOR TRAINING – BASIC 1 IN CAIRO WITH ZES KELLY BULLARD MARCH 23 MASSAGE ROOMS NOW OPEN
Le Méridien Cairo Airport is excited to announce the launch of its brand new service: Massage Rooms. Experience an enriched reawakening with an exceptional range of massage treatments. Release yourself into the hands of trained foreign masseuses and immersive surroundings. Start off at the fully equipped Fitness Center and gym room, then follow it with an exhilarating Sports Massage, or wind down with the signature Discovery Massage. You can even take a dip and lap in their heated pool! For more information and reservation, please contact: Call the hotel on +2 2265 9600
This is a mixed training (men and women are welcome to register) The first step in becoming a Zumba Instructor is to attend one of these introductory courses: Zumba® Basic Steps Level 1 (B1). This course teaches you the foundation and formula to teach a Zumba® class. You will learn the steps to four basic rhythms (merengue, salsa, cumbia, reggaeton). You will learn how to put these steps together into a song, and how to create your first Zumba class. We will provide you with all the tools and resources you will need to teach a Zumba class. This course is open to both genders and will take place at Balance Gym – New Cairo, for two successive days. For more information and reservation, you may contact: Online: www.zumba.com March 2016 | 57
THE FITTERS Wadi Degla Clubs to Organize and Host the 2016 World Men’s and Wadi Degla Women’s International Squash Championships On February 16, 2016, in the presence of his Excellency Mr. Khaled Abdel Aziz the Minister of State for Youth and Sport, during a press conference held at Cairo Tower in Zamalek, Wadi Degla Clubs announced that they have been awarded the rights, from the World Squash Federation, to organize and host both the Wadi Degla PSA Men’s World and the Wadi Degla PSA Women’s Championships between October 25th and November 4th, 2016 in Cairo.
58 | March 2016
THE FITTERS Eight Challenge Annual Competition Announce Six Winners The Eight Challenge is an annual event that took place on Friday, January 30, at the RooFit (Eight Fitness Clubâ€™s Rooftop outdoor training area). Around 50 members participated for 5 continuous hours of intense competitions, along with 70 other attendees. The challenge was powered by Reebok. Three Female winners and Three Male winners received 3000 EGP, 2000 EGP, and 1000 EGP worth products from Reebok, along with sponsored prizes that included Nivea products, supplements from the BodyPal, and Fitnation vouchers.
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THE FITTERS Wadi Degla Sign Former French Star Florent Malouda Wadi Degla FC sign former UEFA Champions League winner Florent Malouda for this season
On February 7th , 2016, Wadi Degla FC held a press conference announcing their acquisition of former UEFA Champions League winner Florent Malouda. He was handed the number 15 shirt by manager; Patrice Carteron who described Malouda as a mature and proven player who is up to the challenge of helping the team achieve a new level of play.
60 | March 2016