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Sport&Fitness

DEVELOP A PERFECT SIX PACK

HOW TO FAST AND WORKOUT DURING

RAMADAN

IT TAKES MORE THAN SIT UPS TO BUILD AMAZING

ABDOMINALS

Issue 26

MICHEL SALGADO

EXCLUSIVE

In association with

www.fitnessfirstme.com

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Keeping motivated during the summer heat

Brace yourselves because things are starting to heat up! The summer period in the Middle East undoubtedly brings with it certain challenges and with temperatures soaring towards an

energy-sapping 50°C it can be hard to find the motivation to keep our fitness goals on track.

Ramadan also means a slightly altered approach to the fitness schedule for those who are fasting but there’s no reason why we need to let things

slip. If you look for excuses not to train you’ll always find them, and if you

start to give in to those excuses you can find yourself back to square one

before you can say ‘who ate all the pies’.

Read our excellent columns from Hisem Hagras and Stephen Gillespie

on training during Ramadan and fasting safely while we also reveal how

you can stay fit on holiday.

Speaking of which, if you are thinking of escaping the desert heat

in search of a more temperate climate, you could do a lot worse than

Vietnam. There really is something for everyone in this fascinating

country. From exploring the famous Cu Chi Tunnels to kayaking in the

spectacular waters of Halong Bay there’s never a dull moment and we scoured the land from South to North in order to find you the highlights!

Unless you’ve been in a coma it would be hard not to know that World Cup fever has well and truly taken hold since the beginning of June so we thought it would be the ideal time to catch up with a Dubai-based legend of the game – Spain’s Michel Salgado.

Michel played for Real Madrid and Spain for a decade and won two

Champions League titles with his club. He’s now Director of the Spanish

Soccer School in Dubai and is loving his new life in the UAE. He’s also a

thoroughly nice chap, as you’ll find out when you read our exclusive on

page 27.

Richard BevanEditor

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www.emirates.com

www.emirates.com

CONTENTSREGULARSP6 SCENE

P15 WARM UP

P23 HEALTH BULLETIN

P24 SPORTS NEWS

HEALTH & FITNESS P41 THE WALL BALL – gain strength and power using the Wall Ball exercise

P44 SIX FACTS ON FASTING AND EXERCISE – a guide to the ‘dos and don’ts’ when it comes to working out during Ramadan

P48 STAY FIT ON HOLIDAY – our guide to maintaining a healthy lifestyle while on holiday

P50 FAST, BUT DON’T FEAST – Hisem Hagras gives us some fitness tips to use during Ramadan

P53 THE ABCs OF VITAMIN D DEFICIENCY – a look into the importance of Vitamin D and how to avoid deficiency

P55 SIX TIPS FOR THE PERFECT BEACH BODY – a step-by-step guide to prepare you for a summer of looking great on the beach

P56 FREESTYLE FREEDOM – add some variety to your workouts to keep your routines fresh and exciting

P59 FITNESS FIRST NEWS

FEATURESP27 MICHEL SALGADO – Exclusive interview with the former Real Madrid star who is now the Director of Football at the Spanish Soccer School in Dubai

P33 TRAVEL – We delve deep into Vietnam, evaluating everything this beautiful land of contrasts has to offer

June 2009 SSN 1- 46805671Approval UAE National Media Council: Ref.816 30/5/2007Trade Licence No. 1/104375/15280

ISSUE No. 26Published by:Worldwide Sporting Publications Ltd+44 1663 71992

Published in Dubai by:Prografix, PO Box 24677,Dubai, UAE (Tel) +9714 340 3785

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

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fitnessfirstme

COVER STORY FOUR KEY WORKOUTS

FROM CASSIUS ABRAHAMS THAT

WILL HELP YOU ACHIEVE THE

PERFECT SET OF WASHBOARD ABS

P47

World Cup Fever

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Brazilian fans celebrate their team’s opening goal in the first match of the 2014 FIFA World Cup between Brazil and Croatia in Sao Paolo.

SCENE WARM UP HEALTH NEWS YOGA 7

ة � تشاهد الشاشة الكب�� ازيلية ال�� تحتفل الجماه�� ال��� أو' مباريات بطولة كأس بالهدف ا2فتتاحي لفريقها +*

� ازيل وكرواتيا +* * ال�� العالم من تنظيم الفيفا لعام ٢٠١٤ ب�5ساو باولو.

French spectacular

8

A sold-out Court Philippe Chatrier at Roland Garros watches as Rafael Nadal and Novak Djokovic compete during their men’s singles final at the French Open in June.

SCENE WARM UP HEALTH NEWS YOGA 9

� إطار بطولة يشهد ملعب فيليب شاترييه كامل العدد +** رافاييل نادال ونوفاك رو2ن جاروس منافسة ب�5

� بطولة فرنسا � فردي الرجال +* NOل نهاPديوكوفيتش خ� شهر يونيو. المفتوحة +*

Stars under the lights

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Newly crowned English Premier League Champions Manchester City take on UAE Pro League team Al Ain in a post-season friendly at the Hazza Bin Zayed Stadium in Abu Dhabi.

SCENE WARM UP HEALTH NEWS YOGA 11

� الذي حصل مؤخرا عS كأس بطولة نجح فريق مانشس�� سي�� � * الذي شارك +* � هزيمة فريق الع�5 ي الممتاز +* * نجل�� الدوري ا2\

� مباراة ودية بعد انتهاء *+ * ف�5 � للمح�� �Oمارا بطولة الدوري ا2\. � � استاد هزاع بن زايد بأبوظ�� الموسم +*

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Ignite your performance. Designed to help propel you forward and proven durability through rigorous ballistic testing, 16 individually

tuned blades store and release more energy in every stride.

Get more energy at adidas.com/springblade

explosive energy

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The summer of 2005 will be remembered for

perhaps one of the greatest series in cricket

history. The summer Ashes series between

England and Australia saw England win 2–1

to retain the iconic urn for the first time since

1987. The most memorable match was the

second test at Edgbaston, which saw the all-

round heroics of England’s Andrew “Freddie”

Flintoff come to the forefront in a nail-biting

England win. With Australia leading the series

1 – 0 after a crushing victory at Lords, the

pressure was on England to level the series in

front of their homes fans.

At 175 for 8 in the last innings of the match,

Australia needed more than a hundred runs to

win and with just one wicket remaining they

were staring down the barrel of certain defeat.

However, a spirited performance from

the Aussie tail-enders got them to within a

boundary of their target. But when Michael

Kasprowicz gloved a nasty bouncer from

England’s Steve Harmison to the wicket-

keeper, the Edgbaston crowd erupted in joy as

England won the test match by two runs and

squared the series.

The prevailing image from the Test is that

of Flintoff, England’s hero with half centuries

in both innings and bowling figures of 4-22

in the final innings, crouched, consoling the

devastated Brett Lee after Kasprowicz’s wicket

had fallen.

XLIST WHAT’S HOT? THE BEST FITNESS APPS OUT THERE

HUMAN

This app runs with the

notion that in order to stay fit you need to have 30 minutes of

physical activity every day. Throughout the day, Human automatically tracks all your walks, runs, bike rides and any other

exercise and lets you know how far you are from your ‘Daily30.’

Free for iOS.

PACT

Each week, Pact users put down an amount of money and pledge a certain number of days that they’ll work out. But here’s the catch: If you miss a day in your pledged workout schedule, you pay up. The app pays you on a weekly basis every time you nail a workout session.Users can also enter into a nutritional pact where you commit to eating healthy or pay

up. Pact claims that their incentives are strong enough to help users hit

92% if their weekly goals.

Free for iOS and Android.

FITNESS FAST

This app will help you design your own workouts the way you want them. Key muscles are targeted through numerous exercises while the app can also track your sleep and

body stats to give you an holistic picture of where your workout

routine is taking you. There is a pre-built workout library with instructions and

animations and you can add your own custom photos to each exercise.

$0.99 for iOS.

RUNTASTIC SIXPACK

ABS

If you’re looking to get your abs in tip-top shape, then this video-based app is for you. You can choose your personal training avatar who will guide you through your

customised workout plan. What’s even cooler is that as your avatar takes you

through each crunch or curl, the muscles that are targeted in that workout will be illuminated to

show you where you should be feeling it.

Free for iOS and Android.

CHARITY MILES

This app is a great way to raise money for a good cause while enjoying a solid workout. Simply download the app, choose a charity, and start walking, running or biking. Charity Miles tracks your distance and calculates how much money its corporate sponsors will donate to your selected charity. Bikers earn 10¢ a mile and walkers and runners

earn 25¢ a mile.

Free for iOS and Android.

Warm Up

THE GREATEST TEST EVER?AUGUST 4 8, 2005EDGBASTON, BIRMINGHAM UK

TIME WARP

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Turbo Turkey and AvocadoIngredients:

2 slices rye bread 3 slices, boneless, skinless turkey breast ½ avocado (mashed) ½ diced roma tomato ½ jalapeno pepper, diced 3 leaves green lettuce

Ragin’ Cajun TilapiaIngredients:

Brown roll 6 oz pan fried fillet of tilapia 1 tsp low sodium Cajun seasoning (add to fish before grilling) ½ of a green pepper, sliced 2-3 slices of red onion 1 tsp extra-virgin olive oil (for frying)

Brawny Beef Ingredients:

2 slices wholegrain bread 3 oz low sodium roast beef 1 slice of red onion 1 tsp spicy mustard 1 tsp horseradish

Brawn Sandwiches

Warm Up

The simple ‘sanger’ is actually an ideal lunch for bodybuilders but people seldom put much thought into how they construct their tower of nutritional goodness. Made correctly, a sandwich can offer a feast of complex carbohydrates, lean proteins, healthy fats and vitamin packed salad and vegetables.

Check out these three tasty, muscle-building sandwich recipes:

TIALPIAWith 26g of protein per 100g,

cooked Tilapia is a great

source of low-calorie protein.

A 3.5-oz serving of cooked

tilapia contains 128 calories,

while the same serving of roasted chicken (minus the skin) contains 165 calories.

AVOCADOWhile high in fat, avocados

are rich in monounsaturated fat which is easily burned for energy. It’s high in potassium, fibre, vitamin E and B-vitamins.

It has anti-inflammatory properties and adding it to

food allows for the absorption of three to five times more

cartenoids antioxidant molecules, which help protect

against free radicals.

http://www.radissonblu.com/hotel-dubaimarina

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Enhances cardiovascular health & activity: Swimming engages nearly every muscle in the body and improves blood circulation – which is a boost for your heart. It also helps to scrape away the small layers of cholesterol or other toxins within the blood vessels and is one of the few aerobic exercises that burns lots of calories without putting a lot of pressure on your limbs.

Improves posture and flexibility: As we get older our flexibility starts to decline but swimming is one of those rare activities that stretches muscle fibres and ligaments as well as working them. Because it involves the whole body it helps us achieve better balance and posture.

Swimming beats stress: Swimming is a great way to burn away the blues. The act of plunging into a pool and splashing through water induces the release of endorphins. These

are the body’s feel-good hormones that help to neutralize that depressive feeling. Further, the

buoyant action of the water has a massage-like effect on the body, helping us to relax.

The Fitness First Swim Academy offers swimming lessons for both adults and children as well as fitness training sessions. For more information call 800 FITNESS (3486377)

Swimming is one of the most rewarding forms of workout you can do. In addition to losing a couple of pounds and maintaining a toned physique, swimming also offers many other advantages over different forms of exercise.

Warm Up

Swim yourself healthy

WORLD CLASS SWIMMING IN DUBAIThe 2014 FINA/Mastbank Swimming World Cup – Dubai takes place from Aug 31 – September 1 at the Hamdan Bin Mohammed Bin Rashid Sports Complex on Dubai Bypass Road.

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NEAT tricks to help you stay active at the workplace

With an average of six hours a day spent sat in a chair at a desk it’s important to do little bits of Non Exercise Activity Thermogenesis (NEAT) to improve your health and wellbeing.

Each month we will put together three small but effective exercises that can be done in and around the work place. Try these for size…

Tone alone: Start toning while toiling away under your mountains of paperwork. Simply squeeze your buttocks, hold it for up to 10 seconds and release. Repeat this until your mountain of paper becomes a molehill. You’ll be firmed up in no-time.

The Silent Squeeze:This can be done at almost anytime of the working day – either walking to the kitchen or during a phone call or tapping out a document. Simply take a deep breath and tighten your abdominals. Hold it for 5-10 seconds and exhale and release. Repeat this step 15-20 times.

Warm Up

Take the stairs: OK, so this isn’t done at your desk,

but rather on the way to your desk. Take the stairs – avoid the small talk in

the elevator and get your heart rate pumping. Hop up the first two but

then take two steps a time to really heat up your legs. The more flights of steps, the better. If you work on the ground floor (and you’re early) walk around the building once to get in

some extra activity.

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Health News

A STUDY in Spain has found that people who eat three slices of unrefined white bread a day are more likely to be overweight or obese. The researchers studied graduates over

a five year period and found that total bread consumption was not linked with obesity but the people who ate white bread only were more likely to be overweight or obese.

Professor Miguel Martinez-Gonzalez from the University of

Navarra, said: “Refined grains such as white bread start to taste sweet in the mouth almost as soon as you eat it, that is the starch being broken down into sugar.

“It is this feeling that leaves you wanting more. When

white bread is a staple food, eating at one or two main meals a day then this is a lot of extra calories on a daily basis.”

Three white bread slices per day could play havoc with your health

LEAVING a light on while you sleep at night – be it a bedside lamp or the main light – can increase the risk of obesity in women, research in London has shown. Over 113,000 women were studied and it was found that greater exposure to light at night raised both Body Mass Index and waist size. The study followed the women for a period of 40 years in a quest to identify the root causes of breast cancer and obesity if a known risk factor for the disease. “Metabolism is affected by cyclical rhythms within the body that relate to sleeping, waking

and light exposure,” said Professor Anthony Swerdlow, from The Institute of Cancer Research

in London. “The associations we saw in our study

between light exposure at night and obesity are very intriguing. We cannot yet tell at this stage what the reason for the associations is, but the results open up an interesting direction for research.”The study was funded by the charity Breakthrough Breast Cancer, whose senior research officer Dr. Matthew Lam said: “These findings add weight to previous results from animal studies that looked into how light exposure, circadian rhythms and metabolism could all be connected in some way.

“It’s too early to suggest that sleeping in the dark will help prevent obesity, a known risk factor for

breast cancer, but the association is certainly interesting.”

Sleeping with the light on could lead to obesity in women REGULARLY failing to brush your teeth could

leave you more at risk of heart attack, a report by the University of Florida’s College of Medicine has suggested.Bacteria left in the mouth that causes gum disease can spread into the blood stream and into the heart and the aorta – the largest artery in the body – suggesting the first link between gum disease and heart problems.“Our hope is that the American Heart Association will acknowledge casual links between oral disease and increased heart disease,” said Irina Velsko, a graduate student at the University. “That will change how physicians diagnose and treat heart disease patients.”

Bad oral hygiene linked with heart problems

unrefined white bread a day died graduates over

not linked with ely

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Sports News

TWO Dubai Duty Free employees have returned after successfully completing the High Atlas Challenge in

Morocco and earned AED 60,000 for the Dubai-based

charity organisation, Gulf for Good (G4G).The amount raised – which includes a Dubai Duty Free

contribution from its management and staff – will be

donated to the ‘Education For All’ (EFA) charity in Morocco

to help build the fifth boarding house for the girls in the High Atlas Mountains.

Dubai Duty Free’s Executive Vice Chairman, Colm

McLoughlin said: “We are delighted to be a part of

another successful event supporting Gulf for Good and its sponsored charity ‘Education For All’. Year after year, we have staff stepping forward to actively participate

in different charitable causes and raise much needed

funds for worthy causes. I couldn’t be more proud of our employees and their dedication to giving back. Well done to our two staff!”

The two Dubai Duty Free ambassadors, Rosalyn Ranido

(IT) and Jerome Esgana (Retail), along with like-minded adventurers completed the six-day trekking challenge, spending more than 30 hours of combined days of

trekking ascending from an altitude of 1,225m pushing

themselves to as high as 4,167m to reach the summit of Mount Toubkal – the highest peak in North Africa.

“I am glad to part of this worth cause,” said Ranido. “I give thanks to Dubai Duty Free and Gulf for Good for this

unforgettable experience.”

THE Dubai International Triathlon –

the first half iron distance triathlon to

be held in Dubai, will take place on

November 7th at the Atlantis Resort on

The Palm, Jumeirah.

Featuring a 1.9km swim followed by

90km bike and then a 21.1km run, the

race is endorsed by the Dubai Sports

Council and organised by Race ME and

more than 800 triathletes from all over

the world are expected to descend on Dubai to take part.

“Dubai provides the perfect backdrop

for a half iron distance race,” commented

Paul Venn, Partner, Race ME. “We have perfect weather conditions, a great, fast course and a host city that people all

over the world want to visit. This is an

event that will very quickly feature in everyone’s top 10 races.”

The swim takes place in the calm,

flat waters off the Atlantis Resort. The

2-lap cycle heads off The Palm onto Hessa Street towards Sports City before returning to Atlantis. The route is flat so

athletes can expect some fast times. The

2-lap run is entirely on the crescent of The Palm with the Burj Al Arab, Jumeirah

Beach Hotel and Atlantis Resort providing the picture postcard backdrop to the course.

Date announced for Dubai International Triathlon

DUBAI-based charity founder Maria Conceicao has received the official confirmation for her double world record success from Guinness World Records after conquering the 777 Ultramarathon Challenge, a seven full-distance 50km ultramarathon that was run on each of the seven continents within seven weeks.

Conceicao took just six weeks to complete the challenge. She crossed the line of the final ultramarathon in South Africa together with her race colleague Ziyad Rahim, who gained the same record in the male category. Conceicao’s second record was the fastest aggregate time to complete an ultramarathon on seven continents.

Conceicao completed the challenge for her charity, the Maria Cristina Foundation (MCF), which helps educate slum children in Dhaka, Bangladesh, and free them from poverty. The

first Portugese woman and third national

to summit Mount Everest, Maria has taken a

number of other endurance challenges in the

past, all aimed at raising awareness and funds for the organisation.

Appealing for help in supporting the group’s cause, Conceicao said: “The Foundation is hugely grateful for donations from generous individuals who have been our saviours, but we really need more corporate partners to support our work. There are a lot of companies who can be potential partners, and we appeal to them to consider working with us as part of their CSR program.

“We know that many are one with us in believing that education is the best way to eradicate poverty. Education empowers children with the hope and tools to dream bigger and achieve more, not only for themselves but for their families and the communities they live in. MCF has the experience and knowledge

required to provide the maximum social impact

from any financial support from a partner, so we

do hope you consider placing your trust in us.”

Dubai charity founder awarded two world records

Dubai Duty Free rises to The High Atlas Challenge

Above Right: Colm McLoughlin, Dubia Duty Free Executive Vice Chairman and Olympia Pineda,

DDF Manager – Corporate Responsibility are pictured with Rosalyn Ranido and Jerome Esgana.

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Sports Calendar

27th JulyFORMULA ONEF1: Hungarian Grand Prix

Hungaroring, Budapest, Hungary

31st August – 1st SeptemberFINA SWIMMING WORLD CUP 2014

Hamdan Sports Complex, Dubai, UAE

5th - 6th JulyTENNISThe Wimbledon Championships finalsAll England Lawn Club, London, UK

10th – 19th JulyBILLIARDSUAE 9ball Championship 2014Across the UAE

13th JulyFOOTBALL2014 FIFA World Cup final

Rio de Janeiro, Brazil

17th – 20st JulyGOLFThe Open Championship Royal Liverpool, Hoylake, UK

9th – 13th JulyCRICKETEng v India, First Test Match,Trent Bridge, Nottingham, UK

23rd July – 3rd AugustMULTISPORTS Commonwealth Games Glasgow, Scotland

7th – 10th AugustGOLFUS PGA ChampionshipValhalla Golf Club, Kentucky, USA

16th AugustFOOTBALLFirst day of English Premier League season

8th – 16th AugustBASKETBALL 2014 FIBA U17 World

Championship for Men Hamdan Sports Complex, Dubai, UAE

24th AugustFORMULA ONEF1: Belgium Grand PrixSpa Francorchamps, Belgium

27th -28th AugustSWIMMING FINA Swimming World Cup 2014

Hamad Aquatic Centre, Doha, Qatar

25th August – 8 SeptemberTENNIS US Open Championship

USTA Billie Jean King National Tennis Center, New York, USA

Y

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Salgado Exclusive

DURING a glittering career at the top level of football, spanning almost two decades, Dubai-based Spaniard Michel Salgado carved a reputation as one of the world’s best right-backs. He started out his pro career with his hometown club Celta de Vigo in 1994 but it was during 10 glory filled years with Real Madrid that he really made his name on the world stage, winning the La Liga title four times and the Champions League twice.

Anyone who has been following the World Cup in Brazil (so…just about everyone!) will have seen Michel working as a pundit for beIN Sports but his day job is actually working as the Director of Football at the Spanish Soccer School in Dubai Sports City. The academy’s mission is to teach youngsters how to play the game in the style of Michel’s home country…which, despite the team’s shock exit this summer, has yielded a World Cup and two successive European Championship victories in the past six years!

We ran into Michel at The Els Golf Club when he was taking a break from preparing for the Soccer School’s new season, which begins September 15th, and couldn’t resist the opportunity for an interview.

SALGADO BRINGS TIKI-TAKA TO DUBAI

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SF: What brings you to Dubai and to The Els Club?

Michel Salgado: I’m the Director of Football at

the Spanish Soccer School here at the Dubai

Sports City, so I like to come here to The Els

Club and hang around with the guys and relax.

To be honest I don’t play golf that much but

I go out with my friends out here when they

play, the golf courses here are just amazing.

SF: How do you see the game of football growing

here?

MS: Definitely it’s growing. It’s been seven years

since they’ve [UAE National Team] become

professionals so it takes time. The first thing is

that they love football. Not just people in the

UAE but all over the Middle East. Everywhere

in Dubai and in the whole Middle East, they

love football; they’re investing a lot of money

in football. We just need a little bit of time

to change the mentality and make them

competitive – that’s the real important thing,

the commitment to becoming competitive.

In the future they can improve and you can see

the national team now doing brilliant things –

last year they won the Gulf Cup, they qualified

for the Olympics, so they’re doing really well.

I think football will create a big explosion of

interest in the Middle East.

SF: How much does it help when big names in

football like Maradona, Cannavaro and yourself

for example come to Dubai?

MS: Having all the big names coming here

helps a lot. They’re really helping the football

come up a level and grow in the Middle East.

They’re committed to doing big things and,

especially in my case, with the kids. I think the

big change is going to be in the future. We’re

committed to trying to improve them and to

try and change the mentality of the people

here and to help them develop players for the

future.

Wherever we go in the world and you invest,

you need to deliver something and I think we

are in that time. I think it’s worth it too.

SF: What are your thoughts on Qatar hosting the

FIFA World Cup in 2022?

MS: That will be amazing for the Middle East.

There are a lot of doubts about it because of

the weather and other things but I think for the

Middle East it will be a key factor for the future.

It’s a very difficult to predict a winner. With

50 degrees the weather in the summer is

very difficult to play in. If you want to change

the dates so that the World Cup is played in

the summer then you have to change the

schedules of all the main leagues around the

world, not just for one year but for three years

– the year before, the year of the tournament,

and the year after as well, so it’s not that easy.

But it will be a key factor for the Middle East in

growing football over here. It’s good that they

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SF: You enjoyed a glittering career but what are the standout moments?MS: It’s always special when you win a Champions League. It’s a special competition and when you play for Real Madrid it’s even more special. It’s a special competition for the club and for the fans. It’s something that as soon as you step into the club, you feel that the Champions League is really really special. That’s why Real Madrid is so big in the world; they are the ones with the most Champions Leagues in history and we have another one now to make it 10!

I was really lucky to be there at a really good time for Real Madrid and for the history of Real Madrid. We were able to win the eighth and the ninth Champions League titles (2000 and 2002) and for me those moments are just unbelievable. I’ll always remember those two Champions Leagues and what it means for the city for the country, for the fans, for everybody.

I’m doing a lot of things in Dubai and I love it. It’s amazing for the family as well, it’s a lovely lifestyle here – my first time here in Dubai was in 2003, since then we fell in love with the place and that’s why we decided to come over and live here.

Salgado Exclusive

have a chance to have a go (at hosting the World Cup) and now let’s see if they can sort it out.

SF: As we’re at a golf club we should talk a bit about golf – back in your playing days who were the

best golfers?

MS: The guys who loved to play the most are (Luis) Figo and Guti; Guti plays really well. When

we used to go to different countries and different places, we used to stay in hotels with golf

courses so most of them try to play but you need commitment and it’s not the sport I like the

most. But those guys still play in Madrid – Guti, Figo, (Francisco) Pavon – they play every single

day.

SF: How do you like living in Dubai?

MS: I love Dubai. I live here now, I’ve been here for one year now and all my work here is

related to football – as well as my work at the football academy I’m on Victorious, the reality

show, and I also work for beIN Sports as a pundit so I’m doing a lot of things in Dubai and I

love it. It’s amazing for the family as well, it’s a lovely lifestyle here – my first time here in Dubai

was in 2003, since then we fell in love with the place and that’s why we decided to come over

and live here.

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Salgado Exclusive

MS: When I first came to Dubai Sports City and I saw the vision the partners and staff had, I was impressed. We shared the same goal – to create our own world-class coaching programme. We did not want to go down what would have been an easy path to take – just hiring in an outside club to create an academy. What we wanted to do was to create our own brand. I said that when I was introduced as Dubai Sports City’s Director of Football and I am proud that with the launch of our Spanish Soccer Schools we have done exactly that.I am also delighted to have assembled a world-class group of coaches to teach the style of football that has been so successful – the Spanish style. It is a style that has seen Spain’s national team win the FIFA World Cup and successive UEFA European Championships.Our motto is ‘play well for football, play well for life’ and with registration for the new term now open, we look forward to living that motto with our next group of young players when we get underway in September.

SF: Tell us a little about the Spanish Soccer School and why you wanted to take up this position in Dubai?

At the Dubai Sports City Football Academy we have coaching programmes for children from walking age with our Socatots programme, and from five years and upwards the kids move to the Spanish Soccer Schools programme.We had more than 800 kids for our first year of operation and we have the best facilities in Dubai, with our outdoor grass and artificial pitches, as well as the Indoor Dome with its permanent, FIFA-approved full-sized pitch. English Premier League sides Swansea City and West Ham United have already come to train with us so that shows what we have at Dubai Sports City is world-class.

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Contact the Reception for more information.

33

VIETNAM is a land of wonderful contrasts and a perfect holiday destination for those seeking adventure and new experiences. Still a relatively young tourist destination (it only opened its doors to travellers in 1995,) this communist nation serves up a fascinating mishmash of the modern and the traditional. From Ho Chi Minh City in the South to the capital Hanoi in the north you’ll find an ever-changing landscape of different cultures, cuisines, religions and breath-taking scenery, which makes for a fascinating country to visit. We plotted a route from bottom to top in an attempt to get a snapshot of what Vietnam is all about. of what Vietnam is all about.

VIETNAMTTHHEE LANDD OOFFF

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South Vietnam: Ho Chi Minh City – Mekong Delta – Cu Chi Tunnels

We began our journey in Ho Chi Minh

City, or as we like to call it, ‘the city

of motorbikes’. You’ve never seen so

many of the things in your life. Motorcycle is

the mode of transport of choice in Vietnam,

where the vast majority of the population is

exceedingly poor, and it’s not uncommon

to find families of four or five on one small

scooter. The locals career around the roads

often balancing an outlandish array of goods on the bike as they go and seemingly oblivious any notion of road safety or traffic

law, yet somehow, it works smoothly.

HCMC is just about as vibrant and colourful a city as you’ll find anywhere in the world. Busy, yes, but absolutely absorbing. Like

everywhere in Vietnam, you’re never far

away from a reminder of the country’s war-ravaged past. From the Chinese to the French to the Americans via perpetual civil

war, the Vietnamese have been engaged in

a seemingly endless battle to protect their land and way of life for centuries and the War Remnants Museum provides an eye-opening

and sombre insight into the horrors suffered,

particularly in the most recent conflict against the USA.

With our time limited in HCMC, we were looking for a tour that would allow us to see experience as much of the city, and its

seven diverse urban districts, as possible. Given that we were in the ‘city of motorbikes’ we plumped for XO Tours – an all female

motorbike tour company. It’s No.1 on Tripadvisor and for good reason. We did the signature ‘Foody’ tour which saw us driven around on the back of the girls’ bikes, with excellent local information and many laughs on the way, to six different districts, where plentiful stops were made to sample the local street

food specialities. It was a fantastic way to learn about the local cuisine and culture while also seeing the

highlights and ‘off the beaten track’ sights of this great city. We used Ho Chi Minh City as a base to see some of the surrounding areas – with the Mekong Delta

and the Cu Chi Tunnels top of our agenda. Both trips involve several hours of bus journeys each way

but, again, with time at a premium, we wanted to spend as much of our time actually enjoying the area,

as possible. We found a company called Les Rives Experience that offers trips to both by speedboat which solved our problem in a most exhilarating fashion! Up first was the Mekong Delta and a thrilling ride down the Saigon River to reach the rural hamlets and meandering narrow waterways that are a

world away from the madness of HCMC. The tour lasted a full day with plentiful food and refreshments

on board the boat and a stop for a delicious lunch at a family homestead. We also visited a traditional riverside market, a Cai Dai Temple, a pagoda and many other historical sites along the way.

The following day we visited the Cu Chi Tunnels, again by speedboat, and it proved to be one of the

highlights of our trip. The intricate network of underground tunnels that the South Vietnamese built

to outfox the French and then the North Vietnamese, Viet Cong, extended and used to outsmart the Americans, were truly ingenious – as were the other resourceful techniques they employed to combat

the financial muscle power of their opponents on a shoestring budget. We saw how the Viet Cong set a multitude of booby traps throughout the dense jungle and fashioned weapons and supplies out of recovered American items such as bombs and tyres – the latter used to make sandals, some of which

had the heel on the front so that when they were being tracked, it would appear the footprints led off in the opposite direction! The best part of the day was getting the chance to crawl underground along a section of the tunnels, which, despite having been widened for tourists, are still incredibly tight and give

Cu Chi Tunnels

Park Hyatt Saigon

Mekong Delta

35

a real insight into how determined and tough the Vietnamese soldiers and villagers must have been to live down there for weeks and even months at a time. After a sweaty day of crawling around in pitch black tunnels it was bliss to get back to our hotel and our base in Ho Chi Minh City was the delightful Park Hyatt Saigon. Talk about a sanctuary from the bedlam of the city. This is a grand five-star hotel of the highest order, with no expense spared on the luxurious and fixtures and fittings. The beds are large and insanely comfortable while the pool and garden area is outstandingly beautiful. The hotel features the exquisite Xuan Spa, where expert therapists work wonders after a hard day’s sightseeing, while we found the state-of-the-art gym the ideal place to work off the fantastically comprehensive breakfast. We also sampled a meal in the stylish ‘Square One’ restaurant, which has won numerous ‘Best Restaurant in Vietnam’ awards and serves both western style cuisine and Vietnamese specialities cooked by a team of award winning chefs. Although the Australian Wagyu beef steaks looked mighty tempting we went for a delicious Vietnamese platter with a selection of mouth-watering freshly caught fish and local delights such as clay pot lamb curry.

After a whirlwind action packed three-day stay

in HCMC it was time for a change of pace

at the luxurious getaway that is the Fusion

Maia Resort in Da Nang. This place is pure paradise.

Set on a pristine stretch of white sand beach, every

aspect of the resort is geared towards relaxation,

health and wellbeing. It is the country’s first and only

‘all-spa-inclusive’ resort which means a minimum

of two daily spa treatments are included in your

stay. Manicures, pedicures, massages, body-wraps,

hair and makeup, you name it, you can have it. The

whole atmosphere of the resort is one of Zen-like

tranquillity with little hidden gardens and relaxation

areas dotted around the place. Fusion Maia is also

an ‘all-villa’ resort so every guest has a beautifully

appointed private villa with their own pool which

all adds to the exclusive feel. Breakfast can be taken

any time – whether that’s after one of the daily dawn

yoga sessions on the beach or much later in the day,

‘flexibility’ is the key word at this resort. There is a

strong wellbeing theme in the dining concept too

with a whole range of healthy options available, all

made with delicious fresh ingredients by a talented

team of chefs, while you can choose to eat in the

main dining room, by the pool or even by candlelight

on the beach!

Just south of Da Nang is the wonderfully quaint

historic town of Hoi An, which is a must-visit stop

on your Vietnam itinerary. A UNESCO World Heritage

site, Hoi An, with its beautiful old town, is awash with

stunning temples, pagodas and decorative ancient

town houses. The former port city is famous for its

tailors and you’ll find them everywhere with beautiful

handmade suits, dresses and shoes available for next

La Residence Hotel & Spa

XO Tours: www.xotours.vn | Le Rives Experience: www.lesrivesexperience.com Park Hyatt Saigon: www.saigon.park.hyatt.com XO Tours

Fusion Maia Resort

36

to nothing. The unique and tranquil atmosphere of Hoi An, which translates a ‘peaceful meeting

place,’ is infectious, and we could have stayed there for weeks.

Our base in Hoi was the Anantara Resort, which is situated right on the banks of the meandering

Thu Bon river. The boutique resort had a great chilled-out, chic vibe and our room had lovely day

bed on the porch where we could sit watching life go by on the river with a sundowner. There

were also free bicycles available which we made use of to see as much of Hoi An as possible before

coming back to a delicious meal in the Lanterns restaurant, which is built in the French colonial style

and serves up fantastic Vietnamese cuisine.

Getting up at the crack of dawn we embarked upon a rickety but stunning train ride along the

South China Sea coast to Hue. The journey took around four hours as we slowly snaked along the

jungle covered cliff face and through the Hai Van Pass with lush green mountains on one side and

breathtaking white sand beaches on the other.

The main reason for visiting Hue, former capital of Vietnam, is to visit the ancient citadel – or more

specifically, the Imperial City within the citadel. The Imperial City, another UNESCO World Heritage

Site, was home to the Vietnamese Emperor and the Royal Family for some 400 years and, while

much of it was destroyed in the 1968 Tet Offensive by the Americans during the Vietnam War, there

are still plenty of historic relics and grand old buildings to see within the 2 kilometre square walled

compound.

After a full day in the Imperial City we flagged down a local fishing boat and hitched a lift along

the Perfume River to our base in Hue, La Residence Hotel & Spa. The first thing we need to mention

about this hotel is the smell. It has a wonderful scent that wafts around the entire property – the

nicest smelling hotel we’ve visited. La Residence was built in 1930 as part of the official residence of

the French governor and its elegant art deco architecture gives it a really distinctive look and feel.

Our room was large and comfortable with a balcony overlooking the river, while the breakfast – a

range of Western and Vietnamese cuisine – was to die for and the staff at this hotel were exceedingly

friendly and helpful. Our stay was topped off with a massage in the stylish and serene Le Spa – the

perfect end to a wonderful visit.

Anantara Resort

Imperial City

37

From Hue it was a short flight to the bustling

capital Hanoi, with its delightful array of

roadside, street food vendors, and the

famous 5-star Sofitel Legend Metropole hotel.

This iconic property was first opened in 1901

– the oldest hotel in Hanoi – and has provided

a base in the city for a string of heads of state, ambassadors, writers and entertainers.

These days it’s reportedly Brad Pitt and

Angelina Jolie’s hotel of choice in the city. The Metropole is split into two wings – a modern wing, with cutting edge chic design and

furnishings, and the historic wing, where we

stayed, which is in the French colonial style. Think grand high ceilings, oakwood staircases, four-poster beds, huge rooms with sprawling

bathrooms. There’s also a bomb shelter under

the hotel, where folk singer Joan Baez wrote a song while taking shelter, of which you can do a guided tour. The food, like everything at this

hotel, has a strong French influence, and as you

would expect, the team of talented chefs do not disappoint.

Our final stop in Vietnam was Halong Bay and having read about this spectacular ocean

paradise prior to beginning our journey we wanted to save the best until last. Our home for the two-night, three-day cruise was the exquisite

Paradise Peak. If you want to see the spectacular bay in style, this is the boat for you. It’s like a

5-star hotel on water where private butlers are

on hand to tend to your every need. There are

only eight cabins onboard meaning each guest

has plentiful space with impressively large rooms

and wonderfully comfortable beds. There’s a

huge sun deck while most cabins also have their

own balconies and there’s even a spa and gym

on board. The food and beverages, which are all

included and served daily by your butler, are of

the standard of a top class fine dining restaurant. Halong Bay itself is truly bewitching in its beauty with hundreds of limestone islets which cast a

lime green glow across the water.

We partook in many a kayaking session around the bay and found it a great way to explore the multitude of ocean caves. During our

unforgettable trip we visited the huge Sung Sot

“surprise cave” which looks fairly small from the outside but opens into a gaping cavern with spectacular rock formations and stalagmites and

stalactites that really take the breath away. We

also visited a pearl farm and a floating village, where a handful of fishing families live, and took a trek to the top of Ti Top Mountain for an

unrivalled view of the bay.

What a way to end a truly captivating trip in a country that has so much more to offer than many people realise. We all like different things

from a holiday destination but if you can’t find something or somewhere that ticks the right

boxes in this fascinating land of contrasts, there’s something seriously wrong.

Paradise Peak

Paradise Peak

Sofitel Legend Metrople Hotel

38

39

Trainer Making your health even healthier

www.fitnessfirstme.com

Wall BallBy: Fitness First’s XFit Head Coach JoJo Aragon

41

‘Wall Balls’ are a compound type of functional exercise

that are performed in multiple planes and use multiple joints.

They’re essentially a combination of two exercises – a squat

and a push press – and they work a total of 11

di erent muscles in your body in a single exercise movement.

The muscles used during this simple exercise include:

quads, glutes, calves, hamstrings, abdominals, lower back, chest, front

deltoids, back deltoid, biceps and triceps. In fact, if you did

only Wall Balls as a workout over a period of time, nearly every muscle in your body would get stronger

and you’d be in pretty good overall shape.

All things considered the ‘Wall Ball’ exercise

is a great total-body conditioning

movement.

42

Tips for efficient Wall Ball throws:

Keep the body/trunk vertical

The more upright our trunk is the

more efficient the transfer of power

from the hips into the wall ball.

Foot placement

The wider the feet the greater

amount of space we have for the

hips to go down. Similar to the

catch position for your cleans -

about an angle of 15-30 degrees.

Buttocks down, not back

During the Wall Ball, bring your

buttocks down, not back and

play with the sequencing of hip/

knee flexion. They should flex

simultaneously, or knees slightly

after the hips.

The Throw

Throw at an angle towards the wall,

not just straight up and down.

Forearms vertical and under the

ball – elbows down!

The Catch

Catch the ball high and let it push

you to the bottom – with the

elbows under the ball.

Bring your hip back and start loading the hamstring

and set your weight evenly on your feet.

Drive through your

heels on the way up,

using a hip action to

throw the ball into

the wall, extending

your shoulders and

arms to throw the ball

onto the wall. Catch

the ball high on the

rebound and let it

push you down –

keeping your elbows

under the ball.

The movement

starts from the

floor in a squat like

position, holding

a medicine ball

at chest height

with your elbows

under the ball, feet

shoulder-width

apart and shoulders

pulled back and

down.

43

By: Fitness First’s XFit Head Coach JoJo Aragon

When you’re throwing the ball you should have

your buttocks squeezed, shoulders pushing up,

abs tight while aiming for the spot you want

the ball to hit as you stand up.

BENEFITS

Improve overall conditioning

Increase overall power and explosiveness

Increase muscle endurance

Improve motor and vision coordination

44

Fasting is defined as a partial or total abstention from all foods, or a select abstention from prohibited foods, which can have a dramatically positive improvement in our mind and body.

As Islamic Ramadan is a 28 – 30 days fast in which food and drink are prohibited during the daylight hours, it is wise to take stock of the psychological, physiological and lifestyle impacts of fasting to manage and plan exercise safely and effectively.

This article aims to highlight some of the misconceptions about fasting and exercise so that gym-goers can approach training throughout Ramadan with more confidence and more knowledge about their body.

Facts on Fasting and Exercise by Steven Gillespie, Fitness Manager, Fitness First Motor City

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1

2

3

4

5

Physical Vs Psychological Hunger

According to Dr. John Berardi,

knowing the difference

between the two types of

hunger can give you a better understanding

of your body’s signals. Often when people

think that they are hungry, they are not

experiencing true physiological hunger, but

rather psychological hunger. By the end of

the fasting phase, you should be feeling

real body hunger, which you can use as a

reference point to interpret your appetite

more appropriately.

Fasting and Energy Levels

Most people might

expect to feel sluggish

and have no energy

during a fasting phase,

however contrary to

this your energy levels can actually increase.

What happens to the body during fasting

is that a switch is flipped and the body will

change into ‘sympathetic nervous system’

mode. In this ‘fight or flight’ state the body’s

ability to focus, have clarity and cope with

stress will be at an all-time high. You will also

burn stored calories and use stored energy

as fuel more effectively.

Fasting and Restoring the Enzyme Pool

The daily fast has

a dramatic effect

on restoring the

body’s enzyme

pool. Enzymes are a pre-requisite for every

chemical reaction that takes place within

the body, such as digestive and anti-oxidant

processes. Many functional medicine

experts have advocated that when your

body’s enzyme pool finally runs out, then so

does your time on the planet, and when you

constantly over stress the body by eating all

day your enzyme pool doesn’t get a chance

to fully replenish itself. Conversely, when

in a fasted state the body will replenish it’s

enzyme pool which leads to a slowing of the

aging process and an improvement in the

strength of the immune system.

Personal Limitations and Considerations of Exercise during Fasting

People have to

respect that their

own body and mind will experience fasting

in a different way than that of others;

therefore it is important when considering

exercise during fasting the other lifestyle

factors that can come into play and affect

you. Respecting your body and paying

attention to what your body tells you are

fundamental when considering whether

you can safely exercise whilst fasting, and

of course selecting what level of intensity

is most appropriate for you. You should

also pay attention to drastic changes in

appetite, hunger and satiety; sleep quality;

energy levels; mood and emotional

health; immunity; blood profile; hormonal

health and your physical appearance.

Whilst monitoring and considering the

aforementioned lifestyle factors, it is also

important to decide when is the best time

for you to exercise and it also might be wise

to start slowly and not overdo it initially until

you have understood what intensity you can

handle.

Reduces Blood Lipids

(Triglycerides and LDL cholesterol)

Reduces Inflammation

Optimizes Blood Pressure

Increases Cellular Turnover and Repair

Increases Fatty Acid Oxidation

Increases Growth Hormone Release

Improves Appetite Control

Improves Blood Sugar Control

6Quick Fasting Facts

Metabolic Myths and Fasting

Preconceptions about fasting and metabolism include believing that when a person

stops eating or misses a few meals their body will go into ‘starvation’ mode. Actually,

the body is designed to go for prolonged periods without food whilst functioning

at a relatively optimal level. Strength and Conditioning coach Jason Ferruggia

advocates that warriors of old would fight fierce battles all day on very little food

and would then come back at the end of the day and feast. Having one or two

large meals after fasting was the norm for our ancestors and is how our bodies have

developed over millions of years. Whilst fasting, drops in metabolism will occur

at around 60 to 92 hours, so in preparation for Ramadan we can rest assured that

our bodies are capable of exercise, fat loss and even muscle gain (believe it or not)

without having to stick to the 2-3 hour nutrition timing window that is commonly

advocated within contemporary health and fitness doctrines.

www.fitnessfirstme.com

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By Cassius Abrahams, Personal Trainer, Fitness First Burjuman

BEFORE

GET THE PERFECT SET OF ABSWant some perfect looking abs? Follow my guide to a few key exercises and you’ll be well on your way to achieving some washboard abs.

Take a firm grip of the Cable Machine

handle, feet hip-width as knees are bent

and chest raised.

Back and arms completely straight as

your rotate.

(Recommended 4 sets of 15)

Upper obliques

Tone up your “love handles” with

this simple but effective exercise

Take one weighted disc or

dumbell, be sure to keep posture

straight and your knees bent,

lower the weight laterally down

the outside of your body.

(Recommended 4 sets of 15)

Lower obliques

This exercise is designed to isolate the upper abdominals

by using a Swiss ball.

Sit down, roll forward until the Swiss ball is on the lower

region of your back, place hands on the side of your head,

raise chest up in slow controlled moment.

(Recommended 2 sets of 20)

Upper abdominals

This workout will tone up the

lower area of the abdominals with

a barbell.

Lay on a bench, as you raise a light

weighted barbell to fixed straight

arm portion over your chest, keep

legs straight as you begin to raise

both legs up towards the bar while

maintaining a slow controlled

movement.

(Recommended 2 sets of 20)

Lower abdominals

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Don’t make that much awaited vacation a guilt trip to throwing away good habits and an excuse to stay away from

your regular exercise routine. Holidaying often suggests binging on sinful savouries, guzzling pints of calories and

indulging in ‘sinsations’; but there are plenty of ways to stay on top of your regime, even when you are away from

your comfort zone. Let us help you know how!

A HAPPY HOLIDAY WITHOUT THESOUVENIR POUNDS!

Hit the hotel’s fitness facilities: Most hotels and cruises will have some

sort of fitness activities no matter where you holiday. So if exercising on

vacation is to be achievable, it’s crucial you go out there and make time for

a power workout, or a quick treadmill run or even a 30-45 minutes cardio

if the facility permits. Who wouldn’t love a dip in the pool that also relaxes

your mind after a long tiring day?

Choose active vacations: Explore your destination on foot

instead of reserving expensive cabs and bus tours. Not only will it

save you some money but hoofing it on your own allows you to

take your time to see the sights and customise your vacation the

way your family wants it to be. Since the goal is to have fun times

together, plan on vacations to include excursions like hikes,

adventure trails, biking and snorkeling that burn calories without

putting a dampener on your good times.

Good old bodyweight exercises: There are plenty of exercises you can do anywhere,

which require no exercise equipment at all, just your own bodyweight. Two such

being pushups and sit-ups. Pushups are underrated as an exercise for your chest

and arms, while sit-ups are important for your core. Feel free to turn your sit-ups into

crunches, which will hit your upper abdominals as opposed to your lower abs.

Use your energy to make way for at least 30 burpees a day. Burpees with Air Squats,

push-ups and pull-ups make for a great workout, try 10 reps of each for 5 rounds! Pack

your trainers and explore your holiday destination without losing out on vacation fun!

If you’re dedicated and want to go that extra step, why not buy a portable TRX cable

which you can take with you and attach to your hotel room door or another suitable

location for some TRX exercises.

Food mania:

Binging is fine but be careful not

to over-indulgence! Snack on

meal breaks with poached eggs

or wholemeal muffins instead of a

packet of crisps. Opt for hydrating

H2O and relinquish fizzy drinks.

Design your platter and make it

as colourful as your holiday with

lots of greens, meat, veggies and

wholemeal breads.

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Beach times: A simple walk on the soft sands of the beach burns more calories than walking on flat surfaces. For those wanting some higher intensity, beach running is a great way to get your heart pumping and achieve a higher intensity workout. So make your beach times an excuse to stay committed to your exercise regime. Take a family walk instead of lounging while you still soak in a lot of sunshine. Chase your kids, get your hands on a beach volleyball and football. Surfing is a great exercise too and you can even opt for some beach yoga! All this will help you shed your extra earned pounds before you head back home.

Dance those calories away: Dancing is a great way

to burn calories. Swing away to your favourite tunes

and bid adieu to unwanted fat. Playing a freeze dance

party with your kids will boogie in a lot of fun too.

Hula-hooping also is a great core exercise that will

keep you in shape along with lots of bubbly laughter.

Go on, don’t make this vacation getaway your healthy lifestyle’s greatest nemesis. Raise a toast to happy, healthy and active holidays, Cheers!

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DURING RAMADANFAST, BUT NOT FEAST!

50

FITNESS TIPS DURING RAMADAN:

DON’T STOP WORKING OUTThe first and most important tip to be given comes right at the beginning: don’t stop working

out. Your body maintains muscle mass as long as it feels it is needed and when you stop

exercising, will slowly lose what it feels is unnecessary luggage that costs extra energy. Even

though you may not make gains in muscle mass during Ramadan, you can at least preserve

what you have if you keep your schedule up.

ADJUST INTENSITYIn your regular schedule you may be able to do “X” amount of weight. But if you then try the

same intensity during Ramadan – when you have already fasted for several hours and a long

and busy day is behind you – you may not be able to pull that off.

What you may want to do is either adjust the weights you are using or the number of reps.

If you want to stay with the weights you normally train with, allow for doing less repetitions

and lower the weight if you fail to reach your normal number of minimum repetitions.

If you want to lower the weight right from the beginning, then pick one that under the

circumstances of the fast allows you a maximum of 12 – 15 reps.

ADJUST WORKOUT TIMESThis should work especially well if you can adjust to having your workouts within a couple

of hours of the morning meal, as your carbohydrate reserves will then be quite high. If your

workouts take place after a long day of fasting, you might feel rather drained. Work Out When

It Feels Best.

However, many people of course can’t simply go and do their workouts when they would be

most beneficial, especially during Ramadan.

A bit of flexibility might help: Instead of doing your workouts at your normal times, during

Ramadan do them when you have time and feel the most energetic. A workout done when

you feel you have the energy and can do it with intensity is better than a workout you

squeeze in and do hurriedly, just because in theory your energy reserves would be better.

GET ENOUGH FLUIDSWhen talking about nutrition, we also shouldn’t forget about getting enough fluids.

Ramadan is one of the few times where my advice is to load up on fluids preemptively, before

thirst takes place. Especially for those of you living in hot climates this is rather important;

even more so, when you want to do a workout during the day.

Be disciplined and consistent, as best you can, throughout the 30 days of Ramadan, and you

will maintain your current fitness level.

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PROTEIN TIMINGIf you normally follow the rule of having several small doses of protein over the day, you

of course can’t do that during Ramadan.

But if you manage to have a meal in the mornings, and of course the larger ones in

the evening and have some protein in both, you will at least somewhat make up for it:

protein in food is absorbed much slower and will stay with you for quite a long time.

CARBOHYDRATES IN THE MORNINGAnother reason for a morning meal is that you can not only have some protein at that time, but also

carbohydrates. And as carbs let you work out with intensity, if you are used to having a pre-workout meal

this won’t make up entirely for it, but it at least should help tide you over.

DON’T GO ALL OUT IN THE EVENINGSStrangely enough, despite Ramadan being a month of fasting, I know a good

number of Muslims who actually gain weight during that month. This occurs

because what is often served up in the evening meal more than makes up for

what was lacking during the day.

Of course, it’s rather easy to overeat when you went without food for 10, 12

or even 14 hours, but do exercise some self-control. In the evenings, get that

protein we talked about, but keep an eye on how many calories you consume.

by Hisem Hagras, Corporate Wellness Manager,

Fitness First Middle East

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THE ABC’S OF VITAMIN D DEFICIENCYIF you shun the sun, suffer from milk allergies or adhere to a very strict vegetarian diet, you may be at risk of vitamin D deficiency. Known as the sunshine vitamin, vitamin D is produced by the body in response to sunlight. It is also occurs naturally in a few foods – including some fish, fish liver oils and egg yolks – and in fortified dairy and grain products. Vitamin D is essential for strong bones because it helps the body use the calcium in your diet. Traditionally, vitamin D deficiency has been associated with rickets, a disease in which the bone tissue doesn’t properly mineralize, leading to soft bones and skeletal deformities. But increasingly, research is revealing the importance of vitamin D in protecting against a host of health problems.

HOW TO PROTECT AND TREAT VITAMIN D DEFICIENCY:Maintain a healthy body weight: Vitamin D is extracted from the blood by fat cells, altering its release into the circulation. People with a body mass index of 30 or greater often have low blood levels of vitamin D.

Eat Vitamin D rich Food: Increase your consumption of foods that are naturally high in vitamin D including fish and fish oils, egg yolks, cheese, fortified milk and beef liver.Get your sunshine quota: Sunshine is very important to the body to produce Vitamin D. Only 10-15 minutes sun exposure is enough for your body to produce 65-70% of the daily needs of vitamin D.

Quit smoking: Smoking has always been associated with low vitamin D in the blood, as it also decreases the calcium level in blood.

Exercise: Exercise has been known for its benefits especially on the bone’s health and vitamin D levels. Exercise also enhances the absorption of vitamin D and helps in controlling weight.

Healthy Fats: Make sure you are consuming healthy fats from foods such as Avocado to increase the absorption of vitamin D from food.

Supplementation: Sometimes you could be in need of medication to treat your vitamin D deficiency.Please consult your doctor for a prescription, and make sure it is D3 supplement, as that is the active form of vitamin D for your body.

IMPORTANCE OF VITAMIN D ON OUR BODY:Protects the bones from osteoporosis and ricketsDecreases risk of chronic diseases such as hypertension,

diabetes, and cancerDecreases inflammation and reduces the risk of allergiesPrevents and helps in treating depressionHelps regulate your blood cholesterolBoosts your immunity and protects you from seasonal illness

SYMPTOMS OF VITAMIN D DEFICIENCY:Lack of energy and muscle weaknessBones, joints, and back painHeadachesSuppressed immunityRickets and osteoporosis

HOW IS VITAMIN D DEFICIENCY DIAGNOSED?It takes only a simple blood test to find out if you are vitamin D deficient:Deficiency: If your vitamin D serum is less than 12ng/mlInadequate: if your vitamin D serum is between 12-20 ng/mlAdequate: if your vitamin D serum is between 20-50 ng/mlExcessive: if your vitamin D serum is above 50ng/ml

54

55

BY BANIN SHAHINENutrition Fitness Manager, Fitness First Middle East

Eager,

ast

TIPS FOR THE PERFECT BEACH BODYWith the temperature soaring it’s again time to get your body ready for the beach. The following tips

are simple to follow and are sure to get you in great shape for the summer.

Eat more fruits and vegetables: This is a great way to add volume to your meals without the extra calories. Fruits and veggies are loaded with a wide range of nutrients like vitamins, calcium and fiber and are easy to incorporate into your day.

Avoid drinking calories: Drinks high in calories like soft drinks and iced coffees give our bodies a lot of calories with little to no nutritional value. Take the smart route by replacing soda with fresh juice or water.

Drink more water: Speaking of water, drinking enough water is essential to keeping your body hydrated and your skin refreshed. Try to drink 2 – 3 litres of water every day and remember that drinking sufficient water is essential in reducing and preventing cellulite.

Cut your cake and sweets: Consider cutting extra calories from your diet by reducing the amount of sweets and desserts you eat. Make healthier (and tastier!) options like fresh fruits, flavored yogurt or sorbet your go-to choice for dessert.

Snack Smart: Munching on snacks throughout the day is a great way to control your diet but make sure you choose the right snacks to eat at the right times, and ensure that the total daily intake of your snacking is less than 200 kcal.

Exercise: Exercising regularly is not only a great way to have fun and relieve stress, but it also helps to improve the overall appearance of your body by tightening, toning, and lengthening your figure. Along with a good diet, a solid exercise routine is all you need to get you on your way to a dream body!

SIX

56

by James Sidhu, Fitness Manager, Mirdif City Centre

FREESTYLE FREEDOMUsing a variety of equipment based exercises can add spice and keep a workout from becoming monotonous. However, sometimes it is a good idea to break free and test your physical limits using bodyweight alone; which is a great idea to consider during Ramadan. This is a time when scaling back the intensity of workload, without sacrificing gains, is the preferred option. Let’s look at some key free weight based exercises and variations that will definitely provide some challenge to your session during the Ramadan period:

Squats/LungesWorking the legs should be an important aspect of any exercise regime and even without

additional weight; the body can provide a satisfying challenge.

Sumo Squat: Position the feet wider that shoulder width apart and turn the feet out

slightly. Now, carrying out a full squat with the hips rotating outwards, as if siting down

on a chair and keeping the back straight as possible. Aim to go for a 90 degrees angle

in depth and then push straight out and lock for full range of motion, working the

quadriceps harder.

Tip-Toe Squats: Place the feet closer together at shoulder width apart and then balance

on your toes. Now, maintain balance and stay on your toes while performing a full squat.

You will find you can go lower in this position than the regular squat. When coming

back up, aim to go all the way until you make a calf raise motion; this allows you to work the quads and calves at the same time with the added bonus of balance training

(proprioception).

Side Lunge: Like a regular lunge, but now you push out to each side laterally and lunge in, whilst keep the straight leg fixed in position. Aim to go low, so that your elbow can

touch your knee that is bending for the lunge, but ensure to maintain good posture and

keep the back straight throughout.

Transverse Lunge: Although fancy sounding, this essential means to lunge directly

behind you from a standing position whilst rotating the torso to face in the same direction. Using the same principles as the side lunge, try and keep the fixed leg straight with the

toes pointing forwards when going deep into the motion, again aiming to touch the elbow on the knee. You may find this lunge more unstable and challenging, which is a

great way to improve balance.

Bonus TipWhilst in the lowest part of the squat, go ahead and hold the position for 5 seconds to make it an isometric exercise temporarily and adding greater concentric pressure. Also, when performing the lunge, there is no requirement for the bending knee to touch the

floor; simply an inch above is perfect and will actually increase the intensity by eliminating any momentum loss.

AbdominalsNo workout is complete without some abs exercises, although we will be skipping the traditional crunch this time; which has been found to be less effective in forming a solid core than traditionally thought!

Legs Raise – Laying flat on your back, with hands crossed over your chest, or placed under the small of your back if you require extra support, raise both legs together to straight-up vertical position and then lower them back down with control. Both legs must be kept straight at all times, so avoid bending the knees. For an additional challenge; do not all the heels to touch the floor between reps!

Leg cycling - This is a great one for testing the main abdominal area (Rectus Abdominis) and the side oblique’s, for a more full core workout. Again, lying flat on the back, the aim is to bring one knee up toward the opposing elbow, twisting in to touch them, in an alternating fashion. If done correctly, it will look as if you are cycling on your back! This one works best as a timed exercise, rather than reps, so start with 30 seconds and work up to reaching one minute.

Plank - The plank has really gained popularity in recent years and

it’s no wonder why; it places stress on the core from all 3 planes of

motion (Sagittal, frontal and transverse), so the core gets a very solid

workout without any movement at all! As an isometric exercise,

you just need to maintain the position of staying on your toes and

forearms (like a press-up, but just resting on the forearms, not the

palms). Keep the core tight and do not sag or raise the hips; they

must be in line with your back the entire time! Again, this is timed, so

aim for 20-30 seconds and then progress up to one minute. If you are

really on fire, try and hold it for 3 minutes or more!

Bonus TipSlow down the rep motion during the ‘legs raise’ exercise, to put

a serious burn on the exercise and make it much more difficult to

maintain. Make sure to kick out the leg fully between each cycle

motion during the ‘leg cycling’, rather than keeping the legs bent,

then lower the angle of the cycle motion to increase the challenge!

So, now we have a solid selection of exercises to work with, but

remember to start with reps ranges and timings that still allow full

control and perfect form throughout. Enjoy the freedom of training

with your own bodyweight and keep pushing towards your fitness

goals this Ramadan!

57

This classic never gets old, and many claim it truly is one of the best ways to develop the entire body, not just the arms/chest! Start on your toes and on the flat of your palms, with a straight back. Now, lower down the chest so it just grazes the floor, then raise the chest back up to a full lock-out position (full range of motion is paramount). Let’s not keep it as boring as this though; here are some challenging variations of the classic:

Wide-Arm: Widen out the palms, so that the focus is greater on the chest/upper pectoral area that leads into the front shoulder (Deltoid). This will fill out your pectoral muscles more evenly over time.

Close-Grip: Bringing the palms closer than shoulder width apart, so when you lower the chest, the elbows brush against the mid-torso area and maintain contact with the body. Much harder than a regular press-up and places far greater stress on the triceps.

Palms Facing Out: Now you rotate the palms outwards, so that the fingers face away from the body. This works the shoulders far more deeply and hits the bicep a little harder (as a press-up is traditionally a triceps focused exercise). If you struggle to get depth, place the hands further apart.

Diamond Grip: Place the hands together, centrally, in front of you and connect the index finger and thumb to make a small diamond shape. Now, perform the press-up, with the aim to touch the lower part of the chest in the center of the diamond. This is quite taxing and will stress the forearms, triceps and mid-point of the pectoral muscle far more than the other variants.

Bonus TipIf you are struggling to perform the press-up on your toes; do not fall back and start on the knees! This is the most common mistake that people make because the core strength required to sustain a full press-up cannot be attained by eliminating the core engagement resting on the knees. Instead, try doing the press-up starting flat on the floor already and then simply push straight upwards, eliminating half the motion, but allowing the core to strengthen over time to hold for a full press-up.

Press-ups

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59

The latest news from Fitness First

P60 La Diva Zumba day a big success

P61 New facilities at Al Seef and Al Barsha

P61 Men’s Only club opens in Bahrain

P62 Fitness First Social Media News

P63 Fitness First Success Stories

P63 Around the UAE in 30 Days

Shout

60

Over 100 people turned out for the recent

La Diva Zumba event at Fitness First

Burjuman Centre for what was the third

and by far the biggest Zumba event of the year.

Considering the event was held on a public

holiday the turnout was superb as both Zumba

fanatics and members and non-members alike all

danced away to an hour and a half of mix-and-

match Zumba tracks.

The event began with a performance by the day’s

organiser, Senior GX Manager Roehl Margallo and

the club’s best Zumba attendees and co-organizers,

the Zumbastars, to a version of one of FIFA’s official

World Cup songs, ‘Partida’.

Special guests Rellu Pats, Treasa Spragg and

Ann Guiang all took to the stage at various points

during the set and everyone commented on how

amazing each and every participant was.

“They were infatigable,” said Margallo. “It was so

much fun and I could see the smiles on everyone’s

faces that they were really having a lot of fun out

there. The turn out was amazing, we all had a great

time. It was a huge success and we will continue to

spearhead a way of promoting the idea that fitness

can be fun too.”

Certificates and tokens of appreciation were

presented at the end of the event as were some

goodie bags from some of the night’s sponsors,

Lux, Syoss, Pokari Sweat, Karma Trading LLC, and

Rexona.

La Diva Zumba a major hit

S O far this year, the 5,774 MYZONE users at

Fitness First have achieved some amazing

results using MYZONE as their go-to

fitness tracking tool.

MYZONE is a new innovative heart-rate based

system that uses wireless and cloud technology

to accurately and conveniently monitor physical

activity. It monitors heart rate, calories and

time exercising and converts those figures into

MYZONE Effort Points (MEPs), with a focus on

rewarding effort rather than fitness.

In order to monitor all concerted physical

activity in real time, MYZONE users simply wear

a comfortable MYZONE Physical Activity Belt

(heart rate strap), which is registered online. This

allows users to view their progress in their own

personal account.

MYZONE usage continues at a great pace

MYZONE results from Jan – June 2014:

Calories: 85,616,524MEP’s: 18,865,568

That’s the equivalent of 165,282 burger and fries meals.

61

The constant endeavor to

spread health awareness and

make exercise facilities easily

accessible to its members, Fitness

First Middle East, the world’s leading

health and fitness club chain owned

and operated under license by

Landmark Leisure and Hospitality

Services Ltd., have opened two new

clubs at Al Seef Village, Abu Dhabi

and Al Barsha, Dubai.

Fitness First at the Al Seef Village, Abu

Dhabi, the 4th Fitness First club in the

Emirate, is a 1300 sq.meters Platinum

tiered health club exclusively for

ladies. The club has been set up with

the best in class equipment that will

allow ladies to work out freely in the

private environment of a ladies only

club. Weight Training, Yoga, Cardio or

Group exercise, the club has a variety

of exercise options to offer that will

suit individual tastes and demands. As

a key highlight, the club also boosts

of an impressive outdoor swimming

pool that will allow ladies the chance to

swim their way to better health.

Fitness First at Al Barsha, Dubai is for

both men and women but with an

exclusive ‘Ladies Only’ facility. Sprawling

over 2100sq meters, the club is fitted

with dedicated cardio and weight

training space, an exclusive ‘FitZone’

with the latest functional training

equipment and exciting daily FitZone

classes, Yoga and Group exercises

too, in the Ladies facility. Both clubs

offer free car parking to add to the

convenience for club members. The

look and feel of this club is significantly

different to the existing clubs as it

reflects the new brand, which will be

unveiled later on in the year.

Both clubs will feature Fitness First’s

signature MYZONE; an innovative tool

to track, measure and review workout

progress. A success story in itself

amongst committed fitness enthusiasts,

MYZONE, a revolutionary device and

a motivating tool in the form of a belt

records real time measurement of

indicators in applied efforts.

Praveen Bhatnagar, CEO of Landmark

Hotels and Wellness said, “We are now

57clubs strong in the Middle East. It’s

exhilarating to map so many regions in

the nation to allow our members the

convenience to work out whenever

and wherever they want. It’s rewarding

to know that people are getting health

conscious and are acknowledging

the benefits of a healthy lifestyle.

That inspires us to take charge of

our members’ health and offer them

innovative exercise methods in the

finest of environments with the latest

innovation in the fitness industry.”

For more information:call 026414049 for Al Seef, Abu Dhabi or 043994985 for Al Barsha, Dubai

Fitness First opens new facilities at Al Seef, Abu Dhabi and Al Barsha, Dubai

Fitness First News

A NEW Men’s Only Fitness First gym has

opened next to the Ladies Only gym in the

Oasis Centre in East Riffa to complete the

set and cater for both sexes in Bahrain.

The Ladies club opened in 2012 and the Men’s club

joins it on the 2nd level of the Oasis Centre and is

equipped with impressive health club features and

facilities that are synonymous with Fitness First’s

standards. A purpose built club with truly motivating

environs, it is outfitted with the best in class exercise

machines, extensive free weights and strength and

freestyle areas.

With a robust focus on some real adrenaline

pumping workout sessions, members can look for

high intensity training under the expert guidance

of internationally accredited fitness professionals.

Luxurious changing rooms with steam and relaxation

areas along with an exclusive lounge for members

with WiFi and complementary drinks come as a

complete package every man would look for in his

health club.

So whether you choose to work out individually or

want to sweat it out with buddies, Fitness First’s Men’s

Only will allow you the space and place for some real

pulsating fun as well as the opportunity to kick-start

your plans to commit to a healthy lifestyle and attain

new health and fitness goals.

New Men’s Only club open in Bahrain

62

Fitness First Social News

11zoom11

#fitnessfirstplatinum

#fitnessfirstme

#elevated

Seanpattwell

#100happydays

#fitnessfirstme #mydubai

m44ria

#fitnessfirstme

#fitspo #fitgirls #fitgirls #xfit

What you post on Instagram:

warren_j_anglin

#gohard

#fitnessfirstme

#bodybuilders

#dubai

yajneleb

#fitnessfirstme

#swimming

#burjuman

weeja1

#bodycombat

#fitnessfirstme #bodypump

#goodtime #boddyattack

THE June XFit member of the

month was the ever-present Javier

Pedroza, who along with his family,

Henlin and Amy, attend the 5pm

classes.

Javier, who used to play and

coach American Football, is always

cheerful and positive and has a

great aura when he attends the

class. He likes to be challenged

physically and mentally and he is

fitter than an average guy in his age

group. He is very passionate about

Xfit where he and his family have

bonded with the other members

and also the Latino community.

XFIT Member of the Month

What you said on Facebook:

IF YOU WORKOUT IN THE MORNING, DO YOU EAT BEFORE OR DO YOU PREFER TO WORKOUT ON AN EMPTY STOMACH?

SADIKK ALI ANSARI: ONE MUST EAT SOMETHING TO KICK START THE METABOLISM. EMPTY STOMACH WILL LEAD TO BURNING OF MUSCLE MASS AS YOU ARE ALREADY FASTING SINCE LAST NIGHT’S MEAL. I HAVE A PROTEIN SHAKE AND OATMEAL.

ZEITOONA AMINA OM SHEIKHA: GREEN TEA AND A BROWN BREAD SANDWICH (PEANUT BUTTER OR EGG SANDWICH) AND I’M READY TO GO!

JIYOON CHOI: 1 OR 1.5 HOURS BEFORE – CEREAL AND SOY MILK

JACQUI SAXBY: OH YES, CHOCOLATE MILK IS GOOD TOO (SKIMMED MILK) WITH A SERVING OF HERSHEY’S SUGAR FREE CHOCOLATE SYRUP.

TISHA BHATIA: EMPTY STOMACH

MICHELLE SALEM: I PREFER TO WORKOUT WITH EMPTY THOUGHTS.

CHELLE TOLEDANA AJARDO: BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY, SO MAKE SURE YOU EAT FIRST BEFORE A WORKOUT.

facebook.com/fitnessfirstme youtube.com/fitnessfirstme1 twitter.com/fitnessfirstme @fitnessfirstme

63

Fitness First News

FITNESS FIRST SUCCESS STORIES

I grew up in a family that relished anything

sweet, fried or served in large portions.

Because of my super-sized meals and excessive

amounts of dairy and processed foods I

would have acidity in my stomach as well as

headaches and fatigue.

The Turning Point

My elder brother gave me a wake-up call. He is

living in Malaysia and is a member of Fitness First

Malaysia. He suggested to me that I join Fitness

First in the UAE but despite being aware of my

unhealthy eating habits, I was still reluctant to

join because of my job commitments. I work

in an airlines company as part of the flight

crew, which means that I don’t have a fixed

work routine. However, one day I really got

the motivation from my brother that I needed

to change. I decided to go to the Fitness First

Sharjah Safeer Mall Branch and it was there that

I first learned all about nutrition from my trainer

Kashif.

The Eating Habits

I started to curb my unhealthy eating habits and

began to embrace whole grains, lean proteins,

and vegetables – all under the supervision and

advise from my trainer Kashif. My new knowledge

enabled me to form my prevailing fitness

philosophy, which emphasizes quick strength

training-based routines designed to burn more

calories.

Target

I was given a target to reduce my eight to 84 KG

in 45 days. The hard work that I put in paid off as

I achieved more than 90% of my target in just 24

days. It was incredible.

The Reward

In addition to looking better, I started feeling

better. The health benefits were way more

rewarding than I could have imagined. My acidity

and headaches disappeared and I could engage

in physical activity without becoming winded.

Name: Muhammad Rizwan

FITNESS FIRST SAFEER MALL, SHARJAH

Before: 96.7 kgAfter: 86 kg

MEMBERS and employees of Fitness First

attempted their own version of the famous

adventures of Phileas Fogg when they embarked

on an ‘Around the UAE in 30 days’ challenge – a

journey of 746km.

The purpose of the challenge, aside from

engaging participants in a fun alternative workout,

was to raise money for our chosen charity - ‘SENSES

Residential & Day Care for Special Needs’. Each

participant paid a minimum of AED 50 to take part

for which they received a challenge t-shirt and a

personal ‘Journey Journal’ to track their progress.

The jaunt took place in the heat of summer, but

the boffins at Fitness First found a way around the

searing temperatures, splitting the trek into stages

using different pieces of gym equipment within

the air-conditioned sanctuary of their chosen club.

Over 1200 individuals took part with many

completing the 746Km within the allotted 30 Days

and in doing so qualified to be part of a raffle with

the chance to win some great prizes, however and

more important the collective running, rowing,

lifting, cross training, GXing and Cycling culminated

in Fitness First raising just over AED 58,000 for

SENSES, a fantastic achievement and one that will

certainly be repeated when Fitness First roll out

their next members’ charity challenge... watch this

space.

Around the UAE in 30 days raises funds for SENSES charity

www.fitnessfirstme.com

65

Channing TatumHOLLYWOOD star Channing Tatum’s rippling physique has adorned the silver screen in a variety of muscle bound roles such as Fighting, White House Down and the G.I Joe films, where he plays super-hunk Duke. The 34-year-old’s workout method of choice is CrossFit as it can be done a short amount of time and provides a wonderful cardio workout at the same time as building lean muscle throughout the body and improving plyometric ability, explosive power, reaction time and a whole host of other benefits. Get down to Fitness First’s XFit studio to try this workout three times a week. Set yourself a time-limit of between 15-20 minutes and keep doing the circuit until the time has elapsed. The key word is ‘effort’ - you must work as hard as possible within the timeframe in order to maximise the benefits, which is why it’s a big help to have an X-Fit instructor on hand.

The workout : 21 Burpees 21 Bodyweight squats 15 Burpees 15 Bodyweight squats 9 Burpees 9 Bodyweight squats

CELEBRITY WORKOUTS

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www.fitnessfirst-me.comFitnessFirstME

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٣٩٣٤٠٠٢٥ erb.ff@fitnessfirst-me.com

أخبار فيتنس فيرست

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المفاهيم المغلوطة عن التمثيل الغذائي أثناء الصيام ١� ا2عتقاد بأنه عندما يمتنع الشخص عن تناول الطعام أو ح�� NOتشمل المفاهيم المغلوطة عن الصيام والتمثيل الغذا

� الواقع، أجسامنا مصممة لتحمل ا2متناع عن الطعام بضع وجبات يتأهب الجسم لمواجهة "الجوع الشديد". +*وجيا، مدرب القوة � أفضل مستوياتها نسبيا. من جهته قال جايسون ف�� ات مطولة مع الحفاظ وظائف الجسم +* لف��

� معارك ضارية عS مدار اليوم بعد تناول * القدامى كانوا يدخلون +* واللياقة، معلقا حول هذا الموضوع أن المحارب�5 * ت�5 * كب�� ة. واعتاد أجدادنا تناول وجبة أو وجبت�5 � آخر النهار لتناول وليمة كب�� القليل جدا من الطعام، ثم يعودون +*

. عند الصيام، ينخفض * * من السن�5 بعد الصيام، وهكذا تطورت أجسادنا لتتPءم مع هذا الوضع بمرور المPي�5� بعد حوا'� ٦٠ إ' ٩٢ ساعة من الصيام، ولذلك استعدادا لشهر رمضان الكريم يمكننا ا2طمئنان NOمعدل التمثيل الغذا

إ' أن أجسامنا قادرة عS تحمل التدريبات وفقدان الدهون وح�� اكتساب العضPت (صدق أو 2 تصدق) دون � النظريات المعا�ة حول � يو� بها عادة +* * إ' ثPث ساعات وال�� ات من ساعت�5 ام بتناول الطعام عS ف�� * ا2ل��

الصحة واللياقة.

الشعور البدني .٢ مقابل الشعور

النفسي بالجوع * اردي، تمنحك معرفة الفارق ب�5 وفقا للدكتور جون ب��

� شارات ال�� \Pمن الجوع فهما أفضل ل * هذين النوع�5يرسلها جسمك. عند اعتقاد الشخص بأنه يشعر

ا ما 2 يكون هذا الشعور جوعا بدنيا بالجوع، كث��فعليا، إنما شعورا نفسيا بالجوع. بانتهاء مرحلة

ض أن تشعر بالجوع الحقيقي الصيام، من المف��للجسم، والذي يمكن أن يستخدم كنقطة مرجعية

لتفس�� مستوى الشهية بشكل سليم.

الصيام ٣ ومستويات

الطاقةيتوقع معظم اN2شخاص الشعور بالخمول

Sل مرحلة الصيام، ولكن عPوانعدام الطاقة خ� الواقع زيادة العكس من ذلك، يمكن أن تشهد +*

ة � مستويات الطاقة. ما يحدث للجسم خPل ف�� *+الصيام هو تحول الجسم إ' نمط "الجهاز

� هذا الوضع - الذي يطلق � الودي". و+* العص�� Sعليه "القتال أو الهروب" - تزيد قدرة الجسم ع* ووضوح الرؤية والتعامل مع الضغوط إ' ك�� ال��

أعS المستويات. وستحظى بفرصة لحرق السعرات الحرارية المخزنة واستخدام الطاقة

المخزنة كوقود للجسم بشكل أك�g فاعلية.

الصيام ٤ وتجديد إنزيماتالجسم

للصيام اليومي أثر هائل عS تجديد مجموعة طا g¡ نزيمات � الجسم. يعت�� وجود ا2\ نزيمات +* ا2\

� يحدث داخل الجسم، NOأساسيا لكل تفاعل كيميامثل عمليات الهضم ومضادات اN2كسدة. يعتقد

اء طب وظائف اN2عضاء أنه بنفاد الكث�� من خ��� هذا إنزيمات الجسم، تنتهي حياة الشخص +*

� حالة تعريض الجسم لضغوط العالم، و+*متواصلة بتناول الطعام عS مدار اليوم، 2 تحصل

� الجسم عS فرصة للتجديد نزيمات +* مجموعة ا2\� حالة الصيام، يجدد الكامل. وعS العكس، +*نزيمات مما يؤدي إ' إبطاء الجسم مجموعة ا2\

عملية الشيخوخة وتعزيز قوة الجهاز المناعي.

٥ الحدود الشخصية

واالعتبارات اIخرى لممارسةالتدريبات خالل الصيام

ام اختPف قوة تحمل الجسم والعقل عS الجميع اح��، من اN2همية بمكان للصيام من شخص إ' آخر؛ وبالتا'�

* ا2عتبار ة الصيام اN2خذ بع�5 عند التدريب خPل ف��� قد تؤثر العوامل اN2خرى المرتبطة بأسلوب حياتك وال�� � شارات ال�� ام جسمك وا2نتباه إ' ا2\ عليك. ويعد اح��

� ما إذا كان يرسلها لك من اN2مور اN2ساسية عند التفك�� +*� اختيار مستوى التدريب أثناء الصيام آمنا، وبالطبع +*

قوة التدريب اN2ك�g مPءمة لك. وعليك أيضا ا2نتباه إ' � الشهية، والجوع والشبع؛ ونوعية النوم؛ أي تغي�� كب�� +*

ومستويات الطاقة؛ والمزاج العام والصحة النفسية؛ والمناعة؛ وصورة الدم؛ وصحة الهرمونات؛ وهيئتك بصفة عامة. إ' جانب مراقبة العوامل سابقة الذكر

� ا2عتبار، من المهم المرتبطة بأسلوب الحياة ووضعها +*أيضا تقرير أفضل وقت للتدريب، كما يجب البدء بحذر

Sالبداية ح�� تتعرف ع � � التدريب +* فراط +* وعدم ا2\مستوى قوة التدريب الذي يمكنك تحمله.

٦ حقائق سريعة

من فوائد الصيام...� الدم · الحد من مستويات الدهون +*

ول (الدهون الثPثية والكولس�� منخفض الكثافة)

· الحد من ا2لتهابات* مستوى ضغط الدم · تحس�5

· زيادة عملية استبدال الخPيا وإصPحه· زيادة أكسدة اN2حماض الدهنية

· زيادة إفراز هرمون النمو� الشهية * القدرة عS التحكم +* · تحس�5

� مستويات السكر بالدم * التحكم +* · تحس�5

٧١

٣٠ ٢٨

بقلم ستيفن جيلسبي، مدير اللياقة، فيتنس فرست متر ستي

٧٢

٦نصائح Iفضل شكل للجسم

على الشاطئ � درجات الحرارة من جديد، حان � ظل ا2رتفاع الشديد +* *+

الوقت مرة أخرى لتستعد للذهاب إ' الشاطئ. إليك بعض � يجب اتباعها 2ستعادة لياقتك النصائح البسيطة ال��

البدنية استعدادا للصيف.

اوات: هذه )Bتناول المزيد من الفاكهة والخضافة كم إ' وجباتك دون اكتساب طريقة رائعة 2\

* الفاكهة المزيد من السعرات الحرارية. تتم��اوات بغناها بمجموعة متنوعة من العنا� *xوالخ

الغذائية مثل الفيتامينات والكالسيوم واN2لياف، كما � غذائك خPل اليوم. أنه من السهل تضمينها +*

تجنب اكتساب السعرات الحرارية من وبات عالية السعرات الحرارية ghوبات: الم RSالم

وبات الغازية والقهوة المثلجة تزود ghمثل أنواع المالجسم بالكث�� من السعرات الحرارية مع انخفاض

Sقيمتها الغذائية أو انعدامها. ولذلك، احرص عوبات الغازية ghاتخاذ الطريق الذ¥� باستبدال الم

بالعصائر الطازجة أو المياه. ب المزيد من المياه: عندما نتحدث عن المياه، RU

ب ما يكفي من المياه g¡ شارة إ' أن تجدر ا2\ة. ghترطيب الجسم ونداوة الب Sوري للحفاظ ع *�ات من المياه كل يوم ين إ' ثPثة ل�� ب ل�� g¡ حاول

وري للحد ب قدر كاف من المياه �* g¡ وتذكر أنمن السيلوليت ومنعه.

التقليل من تناول الكيك والحلويات: جر§ب � نظامك التخلص من السعرات الحرارية الزائدة +*� تتناولها. احرص � بالحد من الحلويات ال�� NOالغذا

عS أن تكون خياراتك من الحلويات صحية (ولذيذة!) مثل الفاكهة الطازجة أو الزبادي

بالنكهات المختلفة أو الفاكهة المثلجة. تناول الوجبات الخفيفة المفيدة: إحدى الطرق

� هي تناول NOنظامك الغذا � الرائعة للتحكم +* Sمدار اليوم لكن احرص ع Sالوجبات الخفيفة ع

� اN2وقات اختيار الوجبات الخفيفة المPئمة +* � المPئمة، وتناول أقل من ٢٠٠ سعر حراري +*

الوجبات الخفيفة.التمارين الرياضية: ممارسة التمارين الرياضية

بانتظام ليس فقط طريقة رائعة لPستمتاع ، لكنها تساعد أيضا والتخفيف من الضغط النف©�

* المظهر العام للجسم من خPل شد � تحس�5 *+الجسم ومنحك القوام المناسب. إ' جانب النظام

� السليم، يعد التمرين الجاد والمستمر هو NOالغذاكل ما تحتاج إليه للحصول عS الجسم الذي تحلم

به!

* * شاه�5 قبل البن�5التغذية ياقة مدير،ق ا��وسط ست ال�� فيتنس ف��

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