Fastfit june 2016

TRAVEL TIPS - STAY FIT WHILE YOU ARE ON THE GO DON’T COMPROMISE ON YOUR HEALTH LIFESTYLE.HEALTH.FITNESS.MAGAZINE

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N TIPS FASHIO IN DUR G AN RAMAD

UAE | JUNE 2016

CLIMB FOR HOPE

BENEFITS OF FASTING

STORY OF CIJAL RAHIM WHO REACHED THE EVEREST BASE CAMP

MACS7

TRAINING A REVOLUTIONARY METHOD

XCLUSIVE

* TIME TO DETOX YOUR LIVER * KNEE CARE FOR SENIORS * TIPS ON HOW TO KEEP MAKE-UP BRUSHES CLEAN * TEEN HELP - TAKE PRECAUTIONS BEFORE ITS TOO LATE

MICHELLE LEWIN A FITNESS AND FASHION DIVA

RECIPE AED 5.00

FOR

CHILL RAMADAN DRINKS

edi tor’s note

Dr Samiir Mohamed Editor in Chief/Founder

Hello June

Amazing to see half the year pass by so quickly. It seems just recently that we were all making resolutions to stay fit and healthy for 2016.

So with the summers that have started and the beginning of ramadan ahead, I wish you all a blessed month of Ramadan.

We should all take this opportunity to take time out and pray for those in dire straits and for those who have been afflicted in the calamities all around the world. There are many people around us who give it all they have just to be able to make a difference and give back to the community and people in need. We should too.

We are indeed fortunate to be in a country that has people from all walks of life. Ramadan is a month of giving, practising modesty and humbleness. Inviting guests over for iftaar are just a few of the exciting things we get to experience in addition to the liveliness of this city during this month. So as not to get into over indulgence we have included some tips on doing the right exercise and eating the right way during ramadan. All in all we have some interesting articles for you to enjoy and wish you a happy summer ahead.

Instagram: msamiir5 | Twitter: @msamiir5

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MODEST FASHION

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TEEN HELP

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FAST & FEASTING

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MACS7 TRAINING

Dr. B.K. Yusuf Chairman

Samina Yusuf Editor

Lucy Oben Pepra Celebrity Fitness Writer

Bhumicka Singh Int’l Celebrity Fitness Writer

Years of practicing experience in medicine as general physician and held a position of a Managing Director for over thirty eight years in an Internationally renowned Pharmaceutical Company. bkyusuf@firstfitnewsletter.com

Over 12 years of working experience in HR, Events and Management within the region and internationally. Actively involved with the Dubai International Film Festival as Head of Volunteers. samina@firstfitnewsletter.com

Fashion and Celebrity writer with over 10 years of experience in London, UK. Lucy has a very strong communicative style of writing and understanding in journalism in an online environment. follow @LucyObenPepre

Bhumicka is an Actor / Founder of Bollywood Sundowner Party (Goa’s biggest) and International Celebrity fitness writer. She is also the brand ambassador for perfume GIOVANNI BACCI. follow @BhumickaSingh

What’s Inside BAD DENTAL HABITS THAT CAN AFFECT YOUR TEETH IN SO MANY WAYS YOU NEVER WOULD HAVE THOUGHT OF.

OVER 8 MILLION FOLLOWERS ON INSTAGRAM

06 Corrective & Functional Learn how Interval Training helps us to train ourselves faster in less time 08 Mindset Importance of maintaining fitness while fasting during the month of ramdan.

10 Nutrition, Diet & Supplements Eat right to avoid dehydration and to mantain a healthy diet.

32 Sr. Fit Citizen A precaution to be taken at early stages for your knees before it gets difficult to bend.

12 Celebrity Fitness Get the celeb look by following the famous celebrities gym fashion.

34 Doctor’s Say An insight on the benefits of fasting from an ayurveda point of view.

14 Xercise A revolutionary training method that takes less time but gives great results.

28 Food News Your liver is one of the most important organs. Detox it!

DATES ARE A GOOD SOURCE OF CALCIUM, ZINC, IRON, COPPER & OTHER MINERALS.

46 Travel Fitness Rania Gamal provides us with her expert advice on staying fit while travelling.

Follow us on Facebook.com/FIRSTFITUAE. Instagram: FIRSTFIT_NEWSLETTER. Marketing information: marketing@firstfitnewsletter.com For all your advertising queries, email: info@firstfitnewsletter.com. Printer Details: Express Printing Services LLC, P.O.Box 10263, dubai, UAE

Corrective & Functional Training

Interval

STYLE

I

am a huge fan of interval training, and in particular, sprinting for that interval training. Unfortunately, not everyone is physically prepared for the high velocities and extreme joint angles it takes to run fast and derive maximum benefit from this type of training. Likewise, we may see people who can’t sprint outside at certain times of the year because of poor weather.

However, if one truly wants to benefit from corrective exercise training and build athleticism, one must be ready to vary his exercises and free himself from the clutches of cardio machines. I mean, those bulky elliptical machines, recumbent bike and stair climbers that only offer repetitive and small-range-of-motion movements and limit the benefits you can get. Simply put, they don’t raise you to your peak sports performance.

To correct your weaknesses and improve your sports performance, I strongly recommend for clients to start doing dynamic flexibility circuits. These exercise circuits employ both interval training and corrective exercises that have minimal rest periods and are composed of at least 8-10 exercises that

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have 5-10 repetitions each. This is sure way to shake things up.

Here is an example of a circuit we might use on this front: • High Knee Walk to Forward Lunge • Scapular Wall Slides • Glute Wall March Iso Hold • Bent-Over T-Spine Rotation • Walking Spiderman with Hip Lift • Reverse Lunge with Posterolateral Reach • Alternating Lateral Lunge Walk • Feet-Elevated Scap Push-up (you can find videos of many of these exercises in the Assess and Correct DVD Set) And I assure you that these corrective exercise trainings will not drain you of all your energy. In fact, it will be well worth the money you spend. It’s an absolute guarantee.

Author: Eric Cressey http://www.assessandcorrect.com/freereport/ will help you stay healthy and injury free. Assess and Correct will provide Corrective Exercises to help you improve posture, balance, and core back strength

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Corrective & Functional Training

HIIT

where one minute goes by so fast

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Mindset

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Mindset

Fitness and

Fasting!

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he holy month of Ramadan invites introspection and control along with determination. But while you are at it, it is also that time of the year for many when fitness is not the highest priority and people abstain from exercising. Rather than losing the hard earned gains earned all year round, concentrate on the benefits that fasting brings along.

Appropriate workout timings, knowing what to choose as fitness regimes to optimize results and eating wisely can actually help you chase new fitness goals all along Ramadan. In fact exercising can also actually reverse the fatigue and stress that’s usually caused by prolonged fasting hours, change in meal times and disturbed daily routine.

Knowing what to eat when breaking your fast goes a long way in sustaining the fitness levels achieved earlier. Avoiding fatty carbohydrates and choosing lean protein not just keeps you feeling full for longer but also prevents you from binging on empty calories. Fruits and yogurt make for a goodness loaded dessert option to choose over sugary delights. Suhoor, the most important meal of the day should comprise of complex carbohydrates, healthy fats, proteins along with vegetables and fruits that will fuel you through for an energetic day. Maintaining three balanced meals, like one at Iftar, one 2-5 hours after Iftar and one at Suhoor; is the most efficient manner to eat during Ramadan. Also, limiting sweet and calorie-loaded cravings during Iftar go a long way in maintaining health index even after festivities.

The best time to exercise is two or three hours before Iftar in order to compensate the lost body fluids and minerals as soon as possible, and to avoid health symp-

toms that may arise due to exercise. Be sure to drink as much water as you can from Iftar to Suhoor, even when you don’t feel thirsty. Your body may not register but it needs more hydration than ever especially when you choose to work out during Ramadan.

The logic of ‘Intermittent Fasting’, a term coined by trainers and dieticians involves fasting for 16-20 hours and consuming enough nutrients in 4-5 hours of time frame; is pretty much what happens during Ramadan. Fasting as a technique has been gaining ground not just to lose weight.

When fasting, muscles retrieve energy by burning up glucose stored in the liver. With increased activity levels, this sugar becomes insufficient for your body’s energy needs and makes the body resort to another strategy: Burning fat! Therefore exercise and fasting is an easy and fast way to good riddance of stored fat.

Go ahead and take full advantage of fitness and fasting! Ramadan Kareem!

Food For Soul

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the goal of fasting is the inner unity....

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Nutrition, Diet & Supplements

TIPS on staying FIT WHILE FASTING AND FEASTING DURING RAMADAN

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hose who fast during Ramadan often end up overeating leading to weight gain, acidity and digestion problems.

Experts say one must follow a proper diet plan, avoid fried food and red meat and exercise regularly.

Arun Kumar, fitness head at Snap Fitness India, shares a few workout and nutrition tips for happy and healthy fasting and feasting during the holy month.

Recommendations • Do cardio exercises like walking or cycling. It helps burn calories and improves stamina.

• One can go for low intense resistance training before Ramadan. It helps maintain muscle strength.

• Do warm up and stretching exercises. Full body stretching helps improve flexibility and also in detoxification.

• You can do mat exercises also like free squats, abs and push-ups.

• Yoga and meditation helps in detoxification.

• Low intense group exercises help burn calories. Also it’s fun as you exercise with others.

• Workout for at least 20 to 40 minutes.

• Don’t exercise when you are fasting. One should exercise either before Sehri (meal before dawn) or after Iftaar (meal after sunset).

• Don’t do high intense exercises like high speed running, stepper and heavy weight lifting as it can lead to joint or muscle injuries and complications like low blood pressure, hypoglycemia and dizziness.

Diet recommendations • Eat food items like grains, barley, wheat, oats, millet, semolina, beans, lentils, bran, green peas, apricots, prunes and almonds.

• Avoid big meals and eat slowly.

• Drink prune juice to avoid digestive problems.

• Drink at least 35ml of water.

• Avoid deep fried food and red meat as it causes acidity and digestion problems.

• Have proper protein intake after exercise.

• Diabetic patients should be more careful and avoid hypoglycemia (low sugar level in blood).

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Nutrition, Diet & Supplements

Don’t overdo

Your body is under a fasting mode...

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Celebrity Fitness

Celebrity Gym H Fashion: Get the Look

ollywood’s beautiful Women were not just born with their perfect physiques; they have to work hard for them just like the rest of us (yes, just like you and me!) While some work up a sweat in a simple oversized t-shirt and baggy trousers, others show off their killer curves in skin tight, form fitting tops and leggings, guaranteed to get them noticed in the Gym! With this in mind, get inspired for your workout with these fashion styles and tips!

Kendall Jenner – The simple look

Cameron Diaz - Grey on Grey

Celebrities love the leggings and oversized sunglasses - look, but only Model and Keeping Up With The Kardashian’s star Kendall Jenner rocks it best! By tucking her vest top into her tight leggings and wearing a messy bun. Kendall makes leaving the gym look as simple and chic as owning the catwalk.

Never been brave enough to wear some loud printed leggings? Let Actress Cameron Diaz show you how it’s done properly. By wearing her leggings with a plain block coloured jumper, and some simple trainers with a pop of colour, she keeps her workout outfit from looking too dressy. Nicely done Cameron!

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3 2 Vanessa Hudgens – The Denim Look If you ever wondered whether denim jackets were still in fashion, allow us to show you how American Actress Vanessa Hudgens showcases the jacket in its true style. Along with her blacked out sunglasses, she wears the cool girl look to the gym very well.

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Celebrity Fitness

4 Jennifer Lopez – Street and Sparkly Jennifer Lopez is known to wear whatever she wants (remember that famous revealing Versace dress she wore on the red carpet back in 2000!). And it seems that her outfits to and from the gym are no exceptions either – check out her sparkly trainer boots and her fuchsia pink top – the ultimate sign of femininity!

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Victoria Secret’s model Alessandra Ambrosio can turn any situation into a runway experience! Just look at the way she walks down the sidewalk in those criss crossprinted gym leggings, with a green healthy juice in hand.

Perfection.

Eva Longoria – The Sportswear Look Baseball caps with a casual workout look is very on trend at the moment, and no one does it better than Eva Longoria. The colour is a nice contrast against her fresh white hoodie, and the illustrations on the front add some character to an otherwise simple outfit choice.

Alessandra Ambrosio – The Chic look

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Ellie Goulding – The Short and Simple look

Ellie Goulding is consistently photographed working out and we can tell from her incredible physique! Whilst running, Ellie wears tight fitted animal print shorts (which show case her super slim, toned legs), Nike running trainers and a simple black t-shirt. A winning style combination for a successful workout!

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Xercise

THE REVOLUTIONARY

TRAINING

MACS7® METHOD

MACS7® MEANS MUSCULAR ANABOLIC CARDIO SCULPTING THE MACS7 METHOD THEREFORE COMES IN 2 PARTS “BODYBUILDING” AND “CARDIO”

ILLUSTRATION OF A THEME CARDIO MACS7® In Cardios MACS7® as mentioned above, there are several themes.

• Upper Part of body • Core • Lower Part of body For this issue, we will illustrate a circuit cardio MACS7 on the theme of Core / Abs

GOAL: 3 ROUNDS IN 12 MINUTES

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DO THE FOLLOWING 7 EXERCICES WITH NO REST IN BETWEEN. THEN HAVE 3 MINS REST AND RESTART ATLEAST 6 TIMES MORE

Crunch with straight arms Time: 25 Seconds

2 Oblique Crunch Time: 25 Seconds 14

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Xercise

3 Split Squat Jump Time: 25 Seconds

Cannon Ball Time: 25 Seconds

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Plank Alternate Arm Time: 25 Seconds

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V-Up Crunch Time: 25 Seconds

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Burpee Time: 25 Seconds

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Xclusive

COVER MODEL

who started from the bottom and made it right to the top...

FITNESS DIVA

Michelle

Lewin

A FITNESS SUCCESS FAIRYTALE BASED OUT OF SOUTH FLORIDA, THE VENEZUELAN GIRL NEXT DOOR HAS FANS FOLLOWING HER ON SOCIAL MEDIA FROM ALL OVER THE WORLD WHO STAY CONNECTED WITH HER FOR HER INSPIRATIONAL POSTS AND TO GET THAT ASPIRATIONAL SHAPE SHE STAYS IN. WITH A MIND BLOWING SOCIAL MEDIA NETWORK EXPANDING AT 20000/DAY, HER FANS RANGE FROM THE HARDCORE FITNESS TO NEWBIES. EVEN WITH THE MASSIVE FOLLOWING SHE HAD GARNERED BY WORKING HARD, SHE REMAINS DOWN TO EARTH AND FOCUSED ON KEEPING HERSELF IN THE BEST SHAPE.

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Xclusive

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Xclusive

Tell us about yourself and your background? How did you get started in the fitness field?

I am a Venezuelan girl living in Miami since 3 years. I grew up very happily until my mother and I were thrown out on the streets with absolutely nothing. I went through a very unhappy period as a teenager, and had to work whenever I didn’t study. My weight was 39 kilos and literally my mother and I had no money to buy food. To cut the long story short, we managed to save so much that we could live better and actually get a gym membership. This is when my journey to a new life began. I started with legs since I hated my thin legs and much later started working on the upper body.

There was a period I had way too little to do, and spent much time in the gym. And I am one of those who go WOW on seeing the veins for the first time which made me want them more. If I didn’t have people around me, I would be much more muscular today than I am.

I remember the first time I saw abs on myself was in 2012. From there on it was more discipline every day. I am thankful to have the huge number of followers, but that doesn’t affect my ego or who I am. I am still the girl next door, and I am truly grateful to everyone that has decided to hit that follow button.

Yes it’s an amazing numbers we are look-

ing at with over 8 million followers on Instagram. How did you achieve this and are you extra cautious about what you share on Instagram?

I came to Miami with hope of modelleing and not once did I think I would be into fitness. I opened Instagram, and I was one of the first ones posting workout videos, and very positive videos. It wasn’t very hardcore as everyone else and was much more fun to watch. And apparently, that was a good thing to do.

Yes, I am very cautious about what I share. Everything I share is supposed to be motivational especially for the girls. By posting different material for a long time, I have got to learn what works best without passing the limit. But, at the same time, it’s very difficult to please all.

Who has been your biggest inspiration to achieve the status where you stand today?

Larissa Reis used to be my biggest inspiration. She is now a good friend of mine, and we have two very different styles. So what I go for is a reachable body style for the masses which is not too shredded or too much fat.

What is the most challenging thing you deal with about consistently staying in top shape?

Oh, that is maintaining. You know, when you work out and you have a goal, it’s fantastic to see the changes. That itself will motivate you. But when you have reached your goal, and you need to maintain and not change a thing, it’s extremely hard.

What has been your biggest accomplishment in the fitness field?

I think when Will Smith came up to me just to say his wife loves me and does all my workouts. A superstar that is not known for fitness knowing a lot about me, that meant I’m on the right track.

What do you eat in a typical day to stay in shape?

I maintain a strict diet for 6 days and eat a lot of junk food on day 7. A normal day I eat protein pancake in the morning. Then I eat chicken or meat with salad, nuts and some rice 4 to 5 times per day. And of course I drink a lot of water.

What type of food or supplements should

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Xclusive

Be realistic

with your expectations and you will get the body you desire..

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Xclusive

one take before and after workouts to help see results in gaining lean muscle and losing fat?

Remember that supplements are just supplement and is not a life changer. It will help but only if you do your diet and workout as you should. Then it will speed things up. So, whey protein and bcaa before workout, and the same after workout is my tip.

Casein in the night is also very good for building while sleeping. Fat burners work, but go for the non-stimulants so you don’t miss out on your sleep.

for developing toned and defined arms?

For guys: don’t forget the forearms, they are just as important as biceps for you. Supersets are really good since it can be tricky to really get the soreness in you biceps. Once per month, go really heavy and once per month go really light but a huge amount for reps. Always aim for that it should be difficult to drink after an arm workout because your arms are too tired to collaborate. And build them up with a decent amount of carbs for a few months before you start to tone and see the actual result.

One of the major excuses we all use today is ‘We don’t have much time to work out but really want to burn major calories in a short amount of time.’ What is the #1 exercise you recommend one should do to burn serious calories?

Mostly it’s to have fun at the same time as you move. So rollerblading is excellent.

Then the Stairmaster! Not so much fun but really hard. A fully inclined treadmill is also great and does its job.

What are your top 5 tips for losing unwanted body fat?

Some things to remember: you must burn more that you eat. If not, you will not get lean. It’s hard to get fat by eating chicken and fish, its mostly the carbs that will make you fat. Olive oil is a great source of good fat, but take it easy: 100 grams contains 800 calories. So an exaggeration will make you fat. Another thing is to not keep sugar or sweets at home, because you will eat it for sure. Just eat bad stuff on Sundays, and if you still have

What are the top 5 tips you recommend

left-overs when Sunday is gone: throw it away. Don’t even think about saving it for next Sunday, we are too weak to avoid the temptation.

What are your future plans?

Right now I’m in the launching phase of a supplement line and a fitness app where I will train everyone with my very own workout. And well... A lot more coming up, but I cannot reveal too much just yet.

Where can we get more information about you?

On my YouTube channel you can see a 15 minute documentary about me. It is really well made, and you will understand and get to know me on a whole new level.

Any message to our readers?

Keep up the good work. Just by getting this magazine means you are disciplined enough to reach your goals, and by that you are a happier person and will live longer. So hey! Do what you do and don’t let anybody else push you down.

Cover Photo Credits: @chrisheadshots

MICHELLE’S WORK OUT REGIME Monday: Back/Biceps • Chin Ups (Wide Grip) 4×12 • Chin Ups (Normal Grip) 4×10 • Row Machine 4×12 • T-Bar Rows 4×12 • Dumbbell Curls 6×12 • EZ Bar Curls 4×12 • Straight Bar Cable Curls 4×12 Tuesday: Hamstrings/Calves • Lying Leg Curls 4×12 • Seated Leg Curls 4×12 • Deadlifts 4×10-15 • Seated Calf Raises 8×20 • Standing Calf Raises (Smith Machine) 6×20

Wednesday: Triceps/Shoulders • Standing Dumbbell Tricep Extensions 6×12

• Skull Crushers EZ Bar 4 X 12 • Rope Overhead Cable

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• • • •

Extensions 4×12 Military Press 4×10 Dumbbell Shoulder Press 3×10 Upright Rows with EZ Bar 4×12 Side Lateral Raises 4×10

Thursday: Rest • Off Friday: Legs • Lunges 4×12 • Good Mornings 6×20 • Leg Press (Single Leg) 4×15 (Each Leg)

• Squats 4×12 Saturday: Abs • Hanging Knee Raises 4×12 • Crunches 4×20 • Crunch Machine 4×12 • Crunches On Ball 4×20 Sunday: Rest • Off

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Cover Xclusive Story

Discipline

is key to reach to your goals and in turn you are a happier person and will live longer...

Photo Credits: Armond Scipione

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Cause V Care

Help & Hope

are the only motivation these refugees have. Do what you can today...

A Samaritan Climbing

NEW HEIGHTS

FOR HOPE

A MOVE THAT INSPIRED CIJAL TO TAKE ON THE SAMGARMATHA (HIMALAYAS)

T

he refugee crisis is at an all time high.

According to a report by UNHCR, 59.5 million people around the world have been forcibly displaced; among them are nearly 20 million refugees, over half of whom are under the age of 18. Although governments from around the world intend on helping to the best of their abilities, we’ve seen many noble individuals and private organizations come forward and 22

extend their help to those in need. Many from the world over do not think twice before putting funds together for those displaced by war as a gesture of brotherhood.

And then, there are those who go the extra mile for the greater good. Such is the story of Cijal Rahim, 27, an Indian expat living in Dubai who visited refugee camps to help the displaced and lend an ear to their stories. His experience at the refugee camps

in Calais (France) and Lesbos (Greece) left an effect so profound that he climbed the base camp of Mount Everest in Nepal to raise funds and awareness for the cause.

CIJAL RAHIM’S FIRST STEP Cijal sprung into action last year when the European refugee crisis was at its peak coverage. News channels world over reported the large scale displacement of

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Cause V Care

Syrian refugees and Cijal decided to get involved in providing humanitarian aid to camps in Greece, France and Macedonia to name a few. He received positive feedback from Calais Refugee Aid, an organization providing medical aid and basic necessities to those who reached the shores of France safely. After spending 10 days in Calais, he flew to Camp Moria in Mythilini, Greece to work for Health Point Foundation (HPF). Headed by Dr. Hadia Aslam from UK, the camp aims at providing healthcare and dental care to those refugees who banked at the shores of Greece. They also provide training to volunteers in aid settings and are in the development and planning phase for long term projects in Lebanon and Africa. Cijal met volunteers from across the Americas, Australia and Europe in his 20 days of service at both camps and hopes to see these numbers matched by volunteers from the Middle East in the future.

The volunteers consisted of doctors, nurses, paramedics and student volunteers from all walks of life. He spent these days administering first aid, translating across 4 languages, and distributing ration.

His firsthand account of the bleak conditions faced by the refugees is distressing.

But even in these dark times, Cijal remains inspired by the positivity he experienced at the camps. “They have high hopes that life will be eventually easy for them and their kids”, he said, “This is what I have learned from them; no matter what happens, never lose hope. Take each day as it comes and be thankful of what you have.”

REASON TO MAKE A DIFFERENCE His new found hope and the drive to make the world a better place through awareness

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gave out. But it is at times like these that he would go back to his experience at Calais and Moria to keep him going. He had learnt that refugees often walked for months at a stretch to reach Europe safely. The funds collected on this trek were handed over to HPF as part of the initiative.

led him to the idea of making a climb of a lifetime. “The entire trek took me about 15 days in total. It was strenuous. I had to prepare for months - follow a diet plan, do regular exercises to increase my stamina and walk long hours. During the Trek, we walked for approximately 6-8 hours in a day. We lived in huts, ate Nepali food and interacted with the local community. They were kind, down to earth and the best cooks in the world!” He then gushed off for his 17,590 ft/ 5380 metres climb. But it was no cake walk. Cijal reminisces of times the trek took a mental toll on him. He admits to days when he felt like stopping or when his legs

HELP AND YOU WILL FEEL THE DIFFERENCE IN YOUR LIFE When asked what he would say to those who are in the position to help, he simply responded that they should acknowledge their privileges and the responsibility that comes with it. He stressed on the importance of taking responsibility in the grand scheme of humanity and giving a helping hand to those affected by the plagues of war. He also advised both young and old to not look away – to acknowledge these people in need and to give them the quality of life and respect they deserve.

In his day to day life, Cijal works as an Aircraft Technician in the Engineering Dept. of a local airline in Dubai, where he whets his appetite for travel very often. His sense of wanderlust has opened him up to different people, cultures and circumstances that made him choose to take on this inspirational role. “I wish to travel to more in the coming years. It helps you see the world through a different perspective; makes you wise. It helps you accept people, create memories and to inspire, because at the end of the day, I believe this is what matters the most”, said Cjial. “Travel has helped me to break free, think and act responsibly.”

And concluded with a quote, “Inspire someone to do something good today it could result in someone else’s better tomorrow”.

Story by: Maryam Usman Khan

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Fit Fashion

Exercising During

Ramadan Key to Maintaining Fitness Levels STADIUM APPAREL AND FOOTWEAR HELPS KEEP ATHLETES FIT DURING HOLY MONTH RAMADAN IS A WONDERFUL MONTH FULL OF REFLECTION, PRAYER AND QUALITY FAMILY TIME, BUT IT IS ALSO THE MOST CHALLENGING TIME OF THE YEAR IN WHICH TO EXERCISE DUE TO THE CHALLENGES POSED BY FASTING AND THE HEAT. STADIUM STOCKS THE TOP SPORTS AND ACTIVE LIFESTYLE APPAREL BRANDS TO HELP YOU OVERCOME THESE CHALLENGES AND STAY COOL AND ACTIVE. APPAREL AND FOOTWEAR BY UNDER ARMOUR, REEBOK, PUMA, SPEEDO AND ADIDAS ARE AVAILABLE AT STADIUM STORES ACROSS THE UAE.

Isamic Suit, Female, Speedo, Stadium, AED 450

One Run Series Activchill Tee, Male, Reebok, Stadium, AED 225

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Fit Fashion

Black Streaker V Neck Tee, Male, Under Armour, Stadium, AED 150

Atjletic Tee, Female, Adidas, Stadium, AED 175

Leggings, Female, Nike, Stadium, AED 270

Fashion Rash Guard, Girls, Speedo, Stadium, AED 245

Reebok Soquick, Kids, Reebok, Stadium, AED 265

Racer Tank, Female, Under Armour, Stadium, AED 120

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Fit Fashion

Pureboost, Female, Adidas, Stadium, AED 525

PWRCool Graphic Tee, Puma, Stadium, AED 170

One Series Activchill Tee, Female, Reebok, Stadium, AED 195

TF LG Tri, Female, Adidas, Stadium, AED 225

Ignite Disc Green, Puma, Stadium, AED 650

Running Top, Male, Nike, Stadium, AED 180

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Fit Fashion

ACTIVE WEAR

helps you to overcome challenges and stay cool during your work out in ramdan...

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Food News

4

Tips for Detoxing Your Liver

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he liver is an essential organ that helps to keep the human body free of toxins. It performs important functions in almost every part of your body, from balancing your cholesterol levels to filtering your blood. Painkillers, prescription medications, alcohol, and other toxins can overload the liver and reduce its ability to function. Detoxing your liver helps to flush out toxins and improve the health of your liver. Here are 4 tips for detoxing your liver.

MILK THISTLE Milk thistle is a plant that has been used for centuries in order to treat diseases of the liver and gall bladder. Milk thistle contains a compound called Silymarin, which is a potent antioxidant. It is used to reduce inflammation, inhibit the production of toxins, and prevent further damage to the liver. Milk thistle is available as a tincture that can be used to aid the process of a liver detoxification.

APPLE CIDER VINEGAR Apple cider vinegar has been used for thousands of years to treat various ailments and illnesses. It is thought to improve the function of the stomach, colon, liver, bladder, and kidneys. Make your own apple cider vinegar by crushing some fresh apples and filtering the liquid, before al-

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lowing it to cure into vinegar. Alternatively, you can buy bottled apple cider vinegar at most health food stores and supermarkets.

Use the vinegar to make a warm cleansing drink for your liver by adding 2 tablespoons of apple cider vinegar and one teaspoon of honey to a cup of warm water.

GARLIC Garlic contains nutrients and Allicin, a compound that helps to aid the process of liver detoxification. Garlic helps to flush heavy metals, nitrogen, and excess hormones from the liver. Cooking garlic can reduce the potency of the nutrients, but the strong flavour of raw garlic can be off-putting for many people. One solution is to try taking garlic capsules, preferably 2-3 times a day while you are performing your liver detox.

GRAPEFRUIT SEED EXTRACT Grapefruit seed extract contains powerful antioxidants that help to flush toxins from the body, including the liver. Grapefruit seed extract can be expensive, but you only need a few drops 2-3 times a day. If you don’t want to spend money on grapefruit seed extract, try eating a couple of whole grapefruits every day during your liver detox. The results may not be as powerful as using the extract, but grapefruits contain antioxidants that can help to cleanse your liver.

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Food News

DETOX TIME

we need to cleanse our liver time to time....

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Food Recipe

RAMADAN DRINK RECIPES

AMAR AL DIN (RAMADAN APRICOT JUICE) Servings: 5 INGREDIENTS

l 1 package of dry apricot (in pressed sheet form) l 5 cups boiling water

DIRECTIONS 1. Cut up the apricot sheets into 4 or 5 strips and add water to cover.

2. Soak until apricot dissolves. (4-5 hours).

3. Once apricot is fully dissolved, refrigerate. Serve cold.

Amar al din contains digestive aids, metabolism regulators, vitamins, and other useful properties

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SAHLAB Servings: 2 INGREDIENTS 2 cups milk 1/2 cup water 2 Tbsp cornstarch 1 tsp vanilla Sugar to taste pinch of cinnamon pinch of coconut flakes (sweetened or unsweetened)

l l l l l l l

DIRECTIONS Put the milk in a heavy sauce pan over medium heat.

Whisk the water and cornstarch together and add to the milk. Add the vanilla and sugar. Turn the heat up to medium-high and bring to a boil, stirring the whole time. Let boil while stirring for 2 minutes, it should thicken slightly.

Divide between 2 mugs. Sprinkle cinnamon & coconut on top

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Food Recipe

JALLAB Made from the dates, grape molasses and rose water and served with lots of ice and topped with pine nuts and raisins.

Servings: 1

DATES MILK Servings: 1-2

INGREDIENTS l 3 Tbsp Jallab syrup l 1 Tbsp golden raisins l 1 Tbsp pine nuts l Crushed ice

l 1 Cup unsweetened almond milk and a little extra to

DIRECTIONS 1. Put the Jallab syrup in a tall glass, top with cold water and stir 2. Add as much crushed ice as you like 3. Top the drink with the raisins and pine nuts 4. Ready to serve.

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INGREDIENTS

l 2-3 soft dates with pits removed (if hard dates then

have them chopped) blend if necessary

l 1 large frozen banana, chopped l dash vanilla(optional)

DIRECTIONS 1. Add the Dates and cover with almond milk and let sit 20-30 minutes before blending.

2. Place all ingredients in a blender and blend until as smooth as possible 3. Ready to serve.

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Sr. Fit Citizen

Knee Care

prevent it before its too late to bend...

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Sr. Fit Citizen

A

Knee Fitness Over

50 SOME IMPORTANT TIPS

s time passes, you may have noticed that some parts of your body have aged more rapidly than others, especially your knees.

Many middle age men and women suffer from knee problems like tendonitis, arthritis, and a limited range of motion. If you are unhealthy or overweight, you are more likely to have knee problems. This is why it is important to achieve knee fitness over 50.

Fitness over 50 includes the health of your joints, especially your knees. After age 50, it is even more critical that you protect and strengthen your knees. Every day, your knees bear all of your weight as you walk, stand, go upstairs, and perform many other basic activities. Weak tendons and muscles do not fully absorb shock before it reaches your knees and causes joint damage. Joint damage can eventually limit your knee’s ability to bear weight and restrict movement. If you want to be able to stay independent later in life, you have to focus on strengthening your knees today.

Warming up before any exercise is critical to protecting your knee. Start by walking around to stretch your thigh muscles and loosen your joints.

Next, bend your leg and slowly lift your knee up to your chest. Do this at least 10 times per knee. Finally, hold your ankle in your hand and gently pull your leg up behind your back. This will stretch out the muscles that support your knees while you exercise. Repeat this exercise at least 10 times per knee.

Knee exercises can be a basic or as intense as you want. Leg press and leg curl machines exercise your knees and you can add weight as you become stronger. If you do not want to use machines you can also perform leg lifts, short-arc leg extensions, partial squats, hamstring curls, and leg swings. Make sure that you perform movements which put resistance on your knee and legs from various angles and directions. This will increase your knee support through a full range of activities. Finally, any exercise which reduces weight will benefit your knees because it will lighten the load on your joints.

An important aspect to knee fitness over 50 is to strengthen the supporting muscles in your thighs and calves. You also need to keep the tendons attached to your knee flexible. Yoga is an excellent way to stretch and tone your muscles and tendons. A yoga instructor should be able to recommend specific movements that will benefit your knee. Also, Pilates uses your body weight as resistance and strengthens your leg muscles.

If you have an overly weak knee, you should consider using a knee brace. Knee braces vary according to your needs. A functional knee brace can give you basic support during normal exercise. If you have already injured your knee, your doctor may give you a rehabilitative brace which limits activity. Many people who have arthritis find relief and support from an unloader brace.

If you have over stressed a knee, you should give it rest. If there is pain, redness, or swelling you should take a break from exercising for a couple of days. If the discomfort continues, you should consult your doctor. You doctor can help you create an exercise plan for fitness over 50 that will accommodate your knee strength. Also, you doctor may recommend vitamin supplements to promote joint health.

As you strengthen, tone, and stretch your legs you are increasing the health of your knees. You will need healthy knees to be able to climb stairs and walk with loved ones later in life. If you care for your knees now, they will support you into your 70s, 80s, and later.

By Scott Fisher

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Doctor’s Say

Benefits

It is known that a body tears down its defective parts while fasting & rebuilds anew when we resume eating...

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Doctor’s Say

Benefits of

fasting AN AYURVEDA VIEW

FASTING IS PRACTICED BY PEOPLE OF ALL RELIGION. FASTING HELPS TO REJUVENATE BODY AND DEVELOP AN HARMONIOUS RELATIONSHIP BETWEEN BODY AND SOUL

I

n medical terms, the word ‘fasting’ can be defined as “voluntary abstinence from consuming food for varying lengths of time.” Fasting is used as a therapy for several medical conditions. It is also a vital component of ritualistic and spiritual practices in many religions.

Almost all medical systems in the world acknowledge the therapeutic benefits of fasting. Ayurveda has catalogued and elaborated upon these benefits exhaustively.

Fasting plays a key role in ensuring the efficacy and success of ayurveda detoxification therapy (Panchakarma treatments).

Hippocrates, the father of Western medicine, believed fasting enabled the body to rejuvenate its self-healing capabilities. Many western healers have opined “fasting is the greatest remedy, the physician within.” Fasting is recommended in almost all religions as a means of spiritual purification.

process is called as ketosis. This stage is reached on third day of fasting in men and second day of fasting in women. At this stage the sensation of hunger vanishes and many people experience increased energy levels.

• Between the fourth and seventh day of fasting, hormonal levels are balanced, excess fat and damaged tissues are burnt and clarity of mind is experienced.

A healthy fasting leads to a feeling of lightness in the body, clarity in the mind, and increased energy. It helps to regularize bowel movement and relieve constipation.

Clean tongue and fresh breath indicate completion of detoxification process during fasting. It is very important to stay calm during fasting. Texts of Ayurveda strictly recommend avoiding physical exertion and mental stress during fasting.

PHYSIOLOGY OF FASTING According to researchers the following changes take place in our body when we fast: • The body uses glycogen reserves (stored sugar to help energy supply).

• Major detoxification process starts.

• Number of white blood cells increase.

• Immunity gets boosted.

• Inflammation of inner layers of digestive system decreases.

• Some muscle loss occurs during fasting.

• Liver converts stored fats and non-essential tissues into ketones to fulfill the supply of energy to brain and heart. The

• Acne, pimples and other skin conditions

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HEALTH BENEFITS OF FASTING

• • • • • •

like eczema, psoriasis clears up faster when a person fasts.

Fasting reduces joint pains in conditions like rheumatoid arthritis and gout.

It helps to overcome addictions and help in deaddiction.

Fasting brings glow to skin and makes skin radiant.

Body energy level and Immunity increases when you fast.

Body tissues get rejuvenated Helps in weight reduction and to control obesity.

35

Dental Check

Avoid

Bad Dental Habits Y

ou may not realize it, but there are many bad habits you may have that can affect your teeth in a detrimental fashion. If your bite is off, you grind your teeth or frequently bite your lips or cheek, you may damage your teeth. Likewise, smoking, biting your nails, breathing through your mouth and holding objects between your teeth could cause problems.

The results of these bad habits can be chipped teeth, fractured tooth structure, tooth-wear, spacing, headaches and even neck, joint or back pain.

GRINDING TEETH Some people grind their teeth out of habit or because they are angry, while others inadvertently grind their teeth during sleep. Unfortunately, both grinding and clenching can result in teeth becoming loose or moving. In addition, it can lead to jaw pain.

BITING YOUR LIPS OR CHEEKS Sometimes people bite their lips and inner cheek as a habit without realizing what they are doing. There may be occasions when lip biting accompanies anxiety or fear, and serves as a comforting gesture. Unfortunately, these actions performed repeatedly can cause your teeth to erode faster than they would have otherwise.

BAD BITE A bad bite can cause the alignment between your jaw and skull to be off balance.

This in turn puts a strain on other muscles

36

present in your jaw, neck and back. Tight, sore muscles in the neck caused by a bad bite will result in muscles in the back compensating for the problem.

BITING NAILS Biting your nails can leave you with chipped teeth, or at least teeth that wear away faster than they should.

SMOKING Smoking can result in tooth loss if you get periodontal disease because of it.

Gum problems are one of the leading factors associated with smoking and dental care.

HOLDING OBJECTS BETWEEN YOUR TEETH If you are in the habit of using your teeth as an extra pair of hands, it is a good idea to stop before you accidentally chip your teeth or cause them to crack.

BREATHING THROUGH THE MOUTH If you breathe through your mouth instead of your nose often, you are likely to suffer from a dry mouth. Not only may this result in a hoarse voice and sore throat, but it will mean that you do not have enough saliva in your mouth to help deal with bacterial infections and protect the enamel of your teeth.

Bad habits involving the use of your teeth can lead to an unhealthy looking smile and expensive dental work. You can save money while helping save your teeth by addressing any of the habits listed that are personally relevant

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Dental Check

Don’t Ignore

Break the bad habits and make better ones that will help you smile...

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37

Woman’s World

Modest

fashion

Serenity & Vanilla Chiffon Silk^

Serenity & Vanilla Two Tone^

Dusty Pink Chiffon^

Geometria Wrap Scarf^

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Woman’s World

M Iced Coffee Chiffon^

Khaki & Nude Chiffon Silk^

Navy & Tan Chiffon Silk^

Nemm Bark^ WWW.FIRSTFITNEWSLETTER.COM

odest fashion is widely viewed as one of the hottest sectors around with a number of designer brands entering the market valued in the billions.

British modest clothing brand, AAB, has launched a new luxury scarf collection for Spring/Summer targeting fashion conscious Middle East clients.

The ‘Hand-Dyed Chiffon Silk’ range is a unique collection of designs showcasing over 40 strong vibrant colours using traditional techniques such as Tie Dye & Ombre effect for the fashion forward crowd.

Each scarf is made from 100% Pure Chiffon Silk and are individually hand-dyed using traditional methods to create a unique look.

Seasonal pantone colours based on the latest catwalk trends and styles have inspired the new collection. There is a heavy emphasis within the new line on pastel colours using a seamless finish so as not to ruin the simplistic beauty found in the fabric itself.

Chiffon Silk has been chosen due to its lightweight properties, airy nature and versatility for showing off different wearing styles. The scarves offer generous volume at 130 x 130 cm.

“AAB has been designing unique collections since our launch and we are really excited about this new collection,” says Nazmin Alim, founder and creative director of AAB. “The Hand-Dyed Chiffon Silk also features luxurious threads and playful colours which exudes the perfect combination of fashion and practicality.”

Where can one buy one of these scarves?

London fashion house, AAB, became the first independent fashion label in its sector to open a store in a mainstream shopping centre by opening a new boutique store at the latest Westfield shopping centre last year.

The new store in Bradford becomes the second retail unit opened by AAB following the successful launch of its flagship London shop just six months earlier.

The company is now looking to launch with planned boutiques in Dubai and Malaysia alongside new UK stores in London and Birmingham.

Since its launch in 2007 through its online store www.aabcollection.com, AAB has quickly gained global recognition as one of the world’s leading modest fashion brands with a global client list.

The British fashion house has become synonymous for creating original design pieces using its own inhouse designers taking inspiration from global fashion trends. AAB places a strong emphasis on creating products using premium quality material and tailoring.

AAB’s full collection of products include everything from modest clothing, abayas, hijabs and accessories with a customer base that includes the US, Canada, Europe, Malaysia, Indonesia and the Middle East.

Chiffon Chic Black Silk^

Ombre Blue^

Ombre Rose Chiffon^

Pink Putty Chiffon^

39

Woman’s World

Easy ways to clean your

makeup items 40

Geometria Wrap Scarf^ WWW.FIRSTFITNEWSLETTER.COM

Woman’s World

W

hen it comes to beauty rituals, we take care of every single detail but often forget about the cleanliness of our makeup utensils and the accessories. Regardless of how much you spend on them, germs and bacteria can lurk around, contaminating your skin! Here are some tips to keep your items clean.

MAKEUP BRUSHES Keeping brushes clean is important for hygiene but also to avoid mixing it up with other colors and as a result, having the wrong blush colour on your skin! Ideally, wash your brushes as frequent as possible, after each use. If it’s tough to wash them this frequently, every 15 days would be the maximum time.

Makeup brushes comprise of two different types: • Natural hair: mainly used with powders. To clean them, wash with a soap water solution at neutral pH and leave them drying. Don’t leave them to dry in a vertical position; it can damage the wood that holds the brush together!

You can also apply conditioner to the brush hair once a month to maintain softness.

• Synthetic fibers: mainly used for creamier products. To clean these brushes, wash with a non-alcoholic cleanser.

There are plenty of instant cleaning liquids that does not require water, though, simply apply the liquid onto the brush and rub it with a clean cloth.

MAKEUP SPONGES For makeup sponges, disposable ones are the most hygienic option. However, if you, for any reason, prefer using other types of sponge: disinfect with some dishwashing liquid and a spritz of rubbing alcohol. Alternatively, you can wash them with baby lotion. Let the sponge dry before storage or using it again.

LIPSTICKS (or creamy makeup like foundation) For those who apply lipstick with a brush, it’s important to keep it clean. To disinfect it, use a damp cloth that has been dipped in alcohol and give it a light go-over. No need to clean it very often, but once every 4-5 months should do the trick.

Nemm Bark

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MAKEUP BAG The makeup bag is always left aside when cleaning, but really shouldn’t! In fact, it is constantly accumulating germs, contaminating your accessories all over again. To solve it, wash it every few months and keep it clean in between, by cleaning out the inside with a face wipe.

EXTRA TIP Removal of makeup stains on clothes If you are a victim of a makeup stain,

don’t worry! Soak your stained garment in a vinegar water solution and a squeeze of lemon. Leave it for a couple of minutes, then apply washing detergent onto the stain. Rub the affected area until the stain disappears and rinse the garment.

For lipstick stains, instead of the method mentioned above, soak a cotton ball in ammonia and rub it onto the stain before washing the affected area in hot water.

By Helping AE

41

Family Health

Good Mentor

They are there to guide us to the best of their knowledge...

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Family Health

A quick recipe for

Teen Help MENTORS CAN PROVIDE GREAT TEEN HELP It would be nice if hard work guaranteed success, but unfortunately, too many people are working hard at the wrong things. Literally thousands of students around the world are putting their daily focus and energy into things that are causing them to under-achieve, or even fail. It’s harsh but it’s true.

Success is easier than most people think.

Just like there are recipes you can follow to consistently cook fantastic food, there are proven recipes you can also follow to get great teen help and consistently achieve your goals.

A QUICK RECIPE FOR TEEN HELP So where can you find these time and pain saving strategies for success? Well, you will find them in the people that surround you every day (in your hometown and online).

You don’t need to reinvent the wheel in order to create the life you want. It is likely that someone else not far from you has already achieved the goals you want. And, if you replicate a successful person’s thoughts and behaviours, you can achieve the same results too.

Here are six simple steps for getting good teen help and achieving more of what you want: • Write down a specific goal that you want to achieve.

• Identify someone who has already achieved that goal. (Find an older student, a teacher, or alternative mentor.)

The world has an abundance of kind and caring people that will be willing to help you, but there are some odd balls out there too, so please ensure you complete a thorough check into the background of anyone you’re considering using as a mentor. It’s essential you take some time to ensure your mentor(s) are honorable and trustworthy.

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Never ever communicate with anyone (online, by email, via phone, in person or any other way) without first informing your parent or guardian about what you are doing.

And certainly never meet up with anyone (online or in person) without first gaining permission from your parent or guardian. For your safety it is essential that you always inform your parent or guardian about what you are doing.

• Ask your mentor to tell you in detail what they did to achieve the goal.

• Shut up, listen, and take notes. Do everything you can to remember the advice you are receiving.

• Using the guidance you have received from your mentor, write your own detailed action plan. In other words, outline the specific step you must take to achieve your goal.

• Take action. Do what you have to do to create the success you want. Use the action plan you outlined in Step 5 above to guide you along the way.

These steps worked for me when I was a teenager, so I’m sure they can work for you too.

Anyone can be successful, and more people would be if they took the time to get a good mentor. In my opinion one of the best forms of teen help is to get a positive role model or mentor you can learn from. You simply have to learn from the best if you want to be the best.

Be unstoppable!

by Kevin Mincher About The Author: Kevin Mincher’s Unstoppable Teen videos, podcasts, and articles are designed to empower teenagers, parents of teenagers, teachers of teenagers, coaches of teenagers, and employers of teenagers to fulfil more of their potential. His “No Limits” program provides young people with proven strategies for achieving success, and gives adults a motivational framework for supporting the teenagers they care about. It is available at http://unstoppableteen.com/teen-success/

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Kidz Fitness

P

arents can play a key role in helping their child become more physically active. Here are a few ways you can get started: • Find a fun activity. Help your child find a sport that she enjoys. The more she enjoys the activity, the more likely she will continue it. Get the entire family involved. It is a great way to spend time together.

• Choose an activity that is developmentally appropriate. For example, a 7 or 8 year old child is not ready for weight lifting or a 3-mile run, but soccer, bicycle riding, and swimming are all appropriate activities.

• Provide a safe environment. Make sure your child’s equipment and chosen site for the sport or activity are safe. Make sure your child’s clothing is comfortable and appropriate.

• Provide active toys. Young children especially need easy access to balls, jump ropes, and other active toys.

• Turn off the TV. Limit TV watching and computer use. The American Academy of Pediatrics recommends no more than 1 to 2 hours of total screen time, including TV, videos, computers, and video games, each day. Use the free time for more physical activities.

• Make time for exercise. Some children are so over scheduled with homework, music lessons, and other planned activities that they do not have time for any exercise at all.

• Do not overdo it. When your child is ready to start, remember to tell her to listen to her body. Exercise and physical activity should not hurt. If this occurs, your child should slow down or try a less vigorous activity. As with any activity, it is important not to overdo it. If your child’s weight drops below an average, acceptable level or if exercise starts to interfere with school or other activities, talk with your child’s doctor.

REMEMBER Exercise along with a balanced diet provides the foundation for a healthy and active life. This is even more important for children who are obese. One of the most important things parents can do is encourage healthy habits in their children early on in their lives. It is not too late to start. Ask your child’s doctor about tools for healthy living today.

44

Ways to

Encourage Your Child to Be Physically Active DID YOU KNOW? • Only 1 in 3 children are physically active every day.

• Less than 50% of the time spent in sports practice, games, and physical education class involves moving enough to be considered physical activity.

• Children and teens spend more than 7 hours per day on average using TVs, computers, phones, and other electronic devices for entertainment.

• About 1 out of 3 children is either overweight or obese in the United States.

• Overweight teens have a 70% chance of becoming overweight or obese adults

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Kidz Fitness

Play & Fun

Exercise should be fun and not painful to your child...

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45

Travel Fitness

6

Rania Gamal’s Best Tips To Stay Fit While Traveling

R

ania Gamal is a Dubai-based fitness guru, model, actress and TV presenter. She started modelling when she was 17 years old while living in Germany and was the face of L’Oréal products and the cover of different international magazines. Rania loves traveling the world and she can speak 4 languages fluently including Arabic, English, Danish and basic French. Rania is also a fitness, lifestyle and health aficionado teaching women not only to eat healthy but also about being independent and being empowered.

Rania Gamal, who is also a frequent traveller, encourages everyone to consider healthy habits and staying fit when travelling. She says “Travelling is one of the best things in life, it lets you explore different beautiful destinations, understand different cultures and makes you more open minded to different possibilities in life.

When travelling, we are also privileged to enjoy different cuisines and taste sumptuous food selections but flight time, preplanning and other travel-related activities can also exhaust us so we need to take care of our health as our quintessential priority and ensure that we never neglect our fitness and well-being. Below are my 6 Top Hot Tips to Stay Fit While Travelling that makes travelling more exciting than ever” Rania Gamal explained.

PLAN AND HAVE MORE FUN Although impromptu travels and quick planning can be fun and exciting, it could be risky as well, especially when you are travelling with your kids or your family. A little planning goes a long way. Everything starts with a well organised trip so you won’t be weary with pressures and problems that may come your way. The basics are to check a flight, there are many airlines flying to different destinations but I 46

Fit for travel?

Simple important steps that can make your holiday more memorable...

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Travel Fitness

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Travel Fitness

suggest you stick to an airline that serves healthy food and it is possible that you can check their website prior to your travel.

HEART IS IN THE RIGHT PLACE It is also a given fact that you need to arrange a hotel prior to travelling, but the important things that you should consider is to ask if they have a gym or if there is an area that you can jog, if its near the metro so you can walk and you can lose the extra pounds that you will surely gain. Try to check the healthy restaurants and cafes that surround the area so when you arrive at your destination and the Wi-Fi is not working fast or a bit intermittent, you already know where to go. When travelling, it is important that your heart is not just happy but it is also in a healthy place.

WANDER THE WONDERS OF WATER It is easy to be dehydrated when you are travelling, starting from the plane so you have to drink as much water as you can.

Try to avoid those juices that they serve as most of the time it contains sugar. It is also advisable to take a nap in the plane so you can recharge and feel energized when you touchdown at your destination.

WORK YOUR BUTT OFF THE LADDER When I was featured in Cosmopolitan magazine last month, I have given them a special lesson for having and enhancing that eye-catching butt. However, if you have no time to follow that exercise while travelling, always opt for the stairs as what Queen B (Beyoncé) always does. It will help you have a nice back and will also aid in losing extra shed of pounds. So the moment you entered that hotel, let the bell boy take the elevator and go search for the stairs and use it every time you go out and come back of your hotel room.

TAKE TIME TO SWIM AND BE SLIM I always ask for a hotel with a fitness club but a great swimming pool is always a plus. Swimming is one of the best exercises that one can do while travelling, it is also very enjoyable and therapeutic.

After a jet lag or before a business meeting, it is advisable to relax and rejuvenate in the form of swimming. You can also try 46 48

to do yoga as it will give you more energy and rejuvenation so don’t forget to bring your mat along.

EAT WITH A GRAIN OF SALT We usually tend to become more adventurous while travelling but counting calories is not the only issue here, a lot of times tourist get food poison or stomach upset to a ‘stranger food just because your body is simply telling you that it is a foreign sub-

stance that he or she is not used to. There is no harm in trying but not when it comes to food and health. It might be a cliché but you always have to take whatever you eat with a grain of salt.

To know more about staying fit while travelling, learn about healthy recipes or if you need Rania to be your personal fitness advisor, you can privately message Rania on her Instagram account rania_gamal.

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BEFORE

AFTER

ON AN AVERAGE 60% OF THE UAE POPULATION IS OBESE. TIME TO THINK!

For editorial and ad bookings call +971 52 644 2214

Health Reporter

BENEFITS OF Heals the Digestive TractÂ

Provides Bone Strengthening Minerals

Great Blood Builder

Natural Energy Booster

Allergy Relief

Help Prevent Cancer

Reduces the Risk of Stroke

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DATES Maintain Healthy Weight

Nervous System Support

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