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Ultimate GUide to tire traininG

diet SodaS: HealtHy or not?

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Water WorkoUtS to SplaSh YourSelf Slim

all you need to know about Urban race

tivoli Dome heliopoliS

2 | August 2015

ContentsAUGUst 2015

14top 6

exercises for Your Legs

Fitness8

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Epic Jumping Rope Benefits and ExercisesYour Ultimate Guide to Tire TrainingTop 6 Exercises for Your Legs4 Abs Workouts That Aren’t PlanksSculpt Your Body with These Dumbbell ExercisesDefine Your Shoulders With These Exercises

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Diet Sodas: Healthy or Not?Things You Need to Know About FibersHealthy Breakfast Ideas Under 30 MinutesA Healthy 200 Calories Per Day DietCraving for Burgers? Try This Healthy Recipe4 Healthy-Gluten Free Appetizers to Start Your Meal With

nutrition

Cover photo

Define Your shoulders With these exercises

22

Karim IsmailFounder and Owner of

Stallions Egypt

Contents

4 | August 2015

58 Meet Farida Osman: A Pioneer in Egyptian Swimming with 7 Gold Medals

52566062

Fit FactsMeet The ExpertsUpcoming EventsThe Fitters

the Fitness MAGAzine teAM

The fitness Magazine

Owner/Founder: Zeyad SorourEditor-in-Chief: Ahmed El khodary

Managing Editor: Christine kassasseyaSales & PR Director: Naira El lamei

Marketing & Project Director: Samar ZakiProject Manager: Jasmin Cakmakci

Editor: Raghda Arafa Art Director: Eman Salama

Senior Graphic Designer: Marina RaafatFinancial Director: Haitham Hamouda

Distribution: Ahmed Abou El Ela, Ahmed Fawzy, Mohamed Abd El Nasser & Alaa Hussein

Thefitnessmagazine www.thefitnessmagazineeg.com

BodY & soUL32

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Manage Your Stress MonsterWhy Do Shoulders Pop?To Stay Young, Stay Flexible

in everY issUe

the GAMe 38

40

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Why Swimming Should be Part of Your LifestyleHow to Lose Weight Through SwimmingStrength Training Exercises to Improve Your Swimming TechniquesSlim Down in a Splash:Best Pool WorkoutsMaster Breathing Techniques While Swimming

23 Emad El Din Kamel St., Nasr City, Cairo, EgyptTel/Fax: (+202) 22627533 Mobile: 01115683666

stYLes & FeAtUres48

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Volunteer to Change Egypt’s Tomorrow!Karim Ismail: Owner and Founder of Stallions and Urban RaceShop Swimming Footwear & ApparelPortable Gadgets You Want to Have in 2015

sUCCess storY

36to stay Young, stay Flexible

58Meet Farida

osman: A pioneer in egyptian

swimming with 7 Gold Medals

The fitness MagazineThefitnessmagazine

6 | August 2015

ContriBUtorshussein AbdeldayemCo-Founder, Performance Specialist, and Head Coach at IGNITEThe first official Performance Specialist in Egypt. He completed FIFA CIES Sports Management Diploma in 2012 and pursued his career in this field, along with managing sports activations’ accounts for Lion and Barclay’s Bank. He took his passion to the next level, establishing IGNITE in 2014.Email: hussein.abdeldayem@ignite-egypt.com,Website: info@ignite-egypt.com

sandra shama KaurFounder of YallaYoga Center She is the founder of YallaYoga Center in Heliopolis and a pioneer in repackaging Yogic based solutions for Mind & Health Management. In 2012, she completed Yoga Teacher Training at the Kundalini Research Institute, New Mexico, USA. Upon her return, she founded YallaYoga, the center that seeks to create a community of people who are keen to live life with more awareness, better health, and in service to assist one another. She is a Yoga educator, offering group classes, one on one sessions and public talks across Egypt.

dalia el-AmrySenior Trainer at True Gym in Mohandseen BranchCertified Fitness Trainer (CFT), Group Fitness Instructor, Spinning Instructor, Kickboxing Instructor, and Crossfitter. She also specializes in strength and conditioning as well as weight-loss, mass gain programs, and fitness competitions’ preparation.Facebook: Dalia El-Amry

dr. shady Labibdentist-turned-NutritionistHe is a Precision Nutrition (Canada) certified Lifestyle and Nutrition cwounselor and a member of the Syndicate for Sports Professions in Egypt with a sports-nutrition specialization. He has a nutrition consultation office. Facebook: shadylabibnutritionEmail: info@shadylabib.comWebsite: shadylabib.com

eman el-hawary Photographer & Art directorStudied photography in Dubai in 2008 and shortly went pro, where her clients quickly recognized that what they get is not a simple “professional shot”, but rather “a moment captured”. Also studied and worked in Cairo as a print-shop expert, a graphics designer, a web designer, and a crafts entrepreneur. Though best known as a portrait photographer, she is also recognized as a competent fashion, outdoor, and corporate photographer. “There is only you and your camera. The limitations in your photography are in yourself, for what we see is what we are.” -Ernst HaasEmail: emozine@gmal.com

dr. Marco Joseph A Certified Physical Therapist at The PhysioHe holds a BA in physiotherapy from MUST University. Upon graduation, he joined the clinics of two of Egypt’s top renowned physiotherapists, one of which works directly with the national football team, which contributed to his experience in sports injuries. Excelling in his work in sports injuries, he opened in his clinic, The Physio, at Gezira Club in 2013. The clinic works with all the club’s team and different level athletes from a multitude of sports including handball, swimming, triathlon, and soccer.

August 2015 | 7

Ahmed WaheedCo-Founder and Head Coach at CrossFit Machine and Group Fitness Manager at Gold’s Gym Egypt CrossFit L1 trainer, Issa CFT, Affa and Les Mills Master Trainer. Did track and field decathlon from the age of 11 until the age of 21 and also played a year in Egyptian national team. Found out about CrossFit 4 years ago and established his own CrossFit affiliate CrossFit Machine at Gold’s Gym Katameya Club this year.Email: ahmed_wahid@icloud.comFacebook: CrossFit MachineInstagram: @crossfitmachine

sara tahaA Lifetime Fitness Enthusiast In December 2013, she established My Fitness Scout Egypt, which offers health and fitness guide and support. She believes it is her true calling. She is Certified Fitness Trainer (CFT) International Sports and Science Association ISSA, Certified Fitness Nutrition (CFN) International Sports and Science Association ISSA, Certified Group Fitness (CGF) Golds Academy, Cross Core Rotational Bodyweight Training Certificate of Completion, Pre and post-natal Exercise American Council on Exercise ACE, Pre and post-natal Nutrition Future Fit Training, Strength and Conditioning Reformer Level 1 Workshop completion-Pilates Academy at YMCA Fit UK, and Peak Pilates Level 1 Instructor (In progress).Location: Heliopolis Sporting Club | Gezira Sporting Club Tel: +(2) 012 2555 7777Email: myfitnessscout@gmail.comFacebook: My-Fitness-Scout-Egypt

samira KhalilEgyptian Fitness Blogger, Crossfit L1 Trainer, Specialist in Fitness Nutrition and Group Fitness Instructor After a adapting a new fitness, nutrition, and health lifestyle, Samira decided to share her wonderful journey and experience in her personal blog and The Fitness Magazine. She is guided by the vision of helping readers become more focused on their physical abilities, health, and nutrition.Blog: Bodyshred-eg.comWebsite: www.bodyshred-eg.comEmail: khalilsamira1@gmail.comFacebook: samirakhalilfitness

Yasmine shahineLife CoachAn Associate Certified Life Coach (ACC) by the International Coach Federation (ICF). At the begining of her coaching career, she engaged herself in ONE on ONE coaching and through years she developed her own tailor made coaching programs for people and companies to develop their potentials and awareness.Email:Yasmine@yasmineshahine.comFacebook:YasmineShahineLifeCoachingYouTube:YasmineSLifeCoaching

dr. omar MamdouhNutrition Specialist at Gold’s Gym HeliopolisEarned Bachelor of Pharmaceutical Science and a Diploma in Clinical Pharmacotherapy.Specialist in Fitness Nutrition from International Sports Sciences Association (ISSA).Sport Nutrition from American Sports and Fitness Association (ASFA). CPR/AED from American Health Association (AHA). Certified Presenter and Trainer from Institute of Leadership and Management (ILM), United Kingdom, where he held presentations about goal settings and self-motivation.E-mail: o_mumdouh@hotmail.comFacebook: Omar Mamdouh

rowana BadryBeFit Coach Certified Fitness Trainer, ISSACertified Fitness Nutritionist, SFN CrossFit L1 TrainerEarned Masters Degree in Education and currently works as an elementary school teacher, Rowana’s passion for fitness is incomparable.

She comes from an extensive athletic background as an ex-professional basketball player. Nutrition is her way of life and being fit is her lifestyle.Email: rowanabadry@live.comInstagram: @rowana_badryFacebook: Rowana Badry

By: Samira Khalil

epiC JUMpinG rope BeneFits And exerCises

Fitness

8 | August 2015

Quick Jumping tips:• Jump off both feet evenly, keeping your

toes up and pushing the balls of your feet.

Jumping rope is believed to be one of the best methods to improve conditioning, coordination, and cardiovascular system. It is also a fun activity that anyone can perform.

According to the U.S Olympic Committee and the American College of Sports Medicine, jumping rope is highly recommended to improve your health and lung function. “ACSM recommends jumping rope for three to five times a week for sessions lasting from 20 to 60 minutes, depending on your level of fitness. These sessions can be continuous exercise or you can break them into 10-minute workouts.”

There are always new footwork patterns that you can develop and practice. Start with the basic moves and give yourself some time to practice before getting into double unders and triple unders!

Start with the basic move, jumping both legs. If it becomes easy, move to more varieties like jumping one leg at a time, jump forward and backward, or side-to-side. You can even be more creative by jumping on one leg only (your calf will get on fire) or you can do a partial squat and jump the rope… how about that!

• Look straight ahead with a straight posture.• Put your weight on the balls of your feet. • Start without the rope by jumping 1-inch off

the ground while making small circles with your wrist.

• Land in soft knees.• If you are new to jumping rope, give

yourself enough time to practice. “Practice is the mother of all skills.”

Jumping rope can raise your heart rate two to three times faster than other exercises as the main muscles used during jumping rope are the calves, shoulders, upper back, and core.

Jumping Rope Benefits for YOU: • Melts fat fast and burns tons of calories in

the most efficient way. • According to the British Rope Skipping

Association, 10 minutes of skipping can have the same health benefits as a 45-minute run.

• Improves heart rate and regulates blood pressure.

double Unders:You probably heard a lot about double unders skipping rope, but what are they? You jump higher than you normally do when skipping, creating enough time for you to swing the rope TWICE underneath you before your feet lands on the floor. This is a cardio killer workout that will get your heart rate pumping extremely fast.

Double unders or even normal skipping can be very frustrating at the beginning. As I always advice my clients, start skipping in

a place where you can focus on the sound of the rope and your breathing. No music is always recommended for a beginner. Always aim to look at a static object, like a tree for example.

Jumping rope Workouts: • Warm up drill – 1 minute jumping rope + 30

seconds sit-ups • Full speed jumping rope for 60 seconds

and rest for 15 seconds Circuit Training Workouts » 100 jumping rope » 10 push-ups » 10 squats » 10 burpees

As many rounds as possible workouts (15 minutes) » 50 double unders » 5 burpees

• 1000 jumping rope. Time it and break your old record every session.

• 250 jumping rope followed by a 400 meter run. Perform 7-8 rounds.

• 100 jumping rope + 10 burpees with a push-up. Perform 10 rounds.

• 50 high knees jumping rope + 8-10 wide grip pull-ups. Perform 5 rounds.

• This one is a KILLER! 100 jumping rope + 100 meter sprint. Perform 10 rounds.

• Jumping rope can also be a finisher: Post to your workout, skip 10 minutes before stretching.

At last, aim to perfect your basic skills and strive to take your goals to an advanced level. Cleanly executing skills with technique will leave a lasting image.

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10 | August 2015

Fitness

YoUr ULtiMAte GUide to tire trAininG

TThere is nothing better than getting a great strength and conditioning workout while being outside on the beautiful sunny days of Egypt.

The only problem with training outdoors is that you are training with limited equipment, which makes it tough to use the necessary heavy loads to hit your muscles hard, unless you are at CrossFit Machine where all equipments are already outside.

In this article, we will show you a fast, cheap, and easy way to build a bigger, stronger body while improving your level of conditioning, burning some serious body fat, and getting a sexy tan to fit with your new body.

By: Ahmed Waheed

• tire FLipsTire flips are a great exercise that works your legs as well as your whole back chain and front chain. However, it is necessary to maintain optimal spine alignment to minimize possible lower back injuries while lifting the tire. Most folks who perform tire flips lose

their lumbar curve, which puts them at higher risk of injury.

• HoW IT’s donEStart with the tire flat on the ground. Place your palms under the tire. Your hands should be just outside your feet, at slightly wider than shoulder width apart for more safety. Squat down and deep. Keep

your knees out and strictly maintain your back straight. Activate your lats while lifting the tire up. Once you stand up, get slightly under the tire and switch your hand position into a pushing position. Finally, push the tire into a flip to the ground and that would be your first tire flip. Well done!

• tire drAGsThis is the most hardcore tire exercise you can use to crush your legs and build insane levels of conditioning. Also, it is a great exercise for improving the forward lean/driving angle needed for optimal sprinting ability. This exercise is commonly uesd by track and field sprinters and MMA fighters.

• HoW IT’s donEStrap yourself to the tire, lean forward into a less than 80 degree angle, drag the tire forward with mid range steps. Try to stay on the balls of your feet at all times.

August 2015 | 11

• reverse tire drAGsIf you’re looking for a great way to crush your quadriceps muscles and build some serious muscle mass to the front of your legs, the reverse tire drag will deliver big results.

• HoW IT’s donEFor this one, you will need a strap or rope. You can adjust the intensity easily by using the physics principles of angles and forces. For example, the shorter the rope or the strap connecting to the tire, the lighter the load will feel because you are using the vertical force of the tire on the ground which reduces friction while dragging the load. To make it heavier, simply lengthen the rope or strap; this places more of the weight of the tire on the ground.Now stand facing the tire, hold the rope with a tight grip keeping your spinal alignment, and then slightly shift your weight on your heels as you start pulling the tire. Use short steps.

• tire JUMpsThis is a great high impact power exercise. A tire jump is a functional exercise that will work your legs, core, and improve your conditioning. Tire jumps will improve your explosiveness for running and increase your vertical jumping ability.

• HoW IT’s donELay your tire flat on its side. Face the tire with feet at shoulder width apart. Squat down slightly and hinge from your hips, swing your arms back and as you explode up swing your arm forward for momentum. As your leap into the tire, both feet should land softly. Watch out as landing too heavily can hurt your knees upon impact.

• Crossover tire drAG

This movement is great for hitting the lateral muscles of the leg, which are often neglected in most traditional gym exercises. It is also great to build core strength, improve the lateral power, and the change of direction ability.

• HoW IT’s donEStand with your side to the tire, hold a strap with your hands, activate your upper back muscles and start lateral short step movement dragging the tire.

• tire dipsThis exercise should be done slow and controlled to work your triceps and core. If the movement is too easy, add some weight on your lap for increased resistance. The more you take your feet away from the tire, the harder it is.

• HoW IT’s donESit on the tire, place your hands just beside your hips with your elbows facing the back. Start descending slowly until your elbows form a 90-degree angle while keeping your chest open and up. Finish off by explosively pushing yourself up and repeat.

• deCLine pUshUps This exercise really takes floor pushups to the next level. It will primarily work the upper pectoral muscles in addition to the lower pecs and core.

• HoW IT’s donEStart facing away from the tire; place your hands slightly wider than shoulder width apart. Place both of your feet on the tire behind you and raise yourself up into a plank position keeping your body straight, lower your upper body towards the floor by bending both arms then push yourself up until you are fully extended again.

• BULGAriAn spLit sQUAtsThis is the ultimate lower body exercise that targets the quads, hamstrings, and glutes. It will also test your core and balance.

• HoW IT’s donEStart by standing 2 to 3 feet away from the tire with your back facing the tire. Bend your knee and descend with your weight on your heels until your thighs are parallel to the floor. At this point, your knee should be over your toe. Your chest should be directly above the middle of your thigh. Finish by pushing up; you should feel activation from your heel to your glutes.

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• sLedGehAMMer on the tire

For this exercise, you will need a hammer. This is one of the most hardcore functional exercises that will work your entire body and take your conditioning to the fighter’s level. It builds cardiovascular endurance alongside speed, stamina, accuracy, and total body strength. Using the sledgehammer to beat up the tire in a controlled manner requires a grip and forearm strength, balance, and the power throughout your body to deliver penetrating hammer shots without losing momentum.

• HoW IT’s donEYou don’t need to break the bank to buy a high tech sledgehammer; you can pick up a heavy duty sledge hammer from most of the DIY stores for a good price. In terms of selecting your sledgehammer weight, purchase

a hammer between 16 to 20 lbs. When it comes to sledge hammer workouts on the tire, don’t overcomplicate things. Focus on two different types of swings: the diagonal and vertical swing. First diagonal, stand 2 feet from the tire at a 45-degree angle feet shoulder width apart stand with the hammer over your shoulder with your opposite hand secured on the base of the hammer. Swing the hammer over your shoulder towards your opposite foot sliding your hand from the top of the handle down to the base of the handle for impact. Ensure you secure the hammer upon impact and absorb any shock through your shoulders. For the vertical swing, similarly stand 2 feet from the tire this time facing parallel to the target with both hands secured, one on top of the other at the base of the handle. Release the hammer directly over your head and strike down between your feet at the target.

• WArM Up: 4 minutes run, 20 squats, 10 incline pushups on the tire (hands on tire), and 10 alternating lunges. Repeat 3 times.

1. 8 tire flips, 10 Bulgarian split squats each side adding appropriate resistance, 10m sled drag, 10m reverse sled drag, 16 tire dips, 20 vertical sledgehammer strike, 10 tire jumps.

Rest for 1 minute then repeat 4 times. (Advanced)

2. 10 tire jumps, 10 tire dips, 10 Bulgarian split squat each side, 10 decline pushups, 5 tire flips.

Rest for 30 seconds then repeat 5 times.

3. Tabata Workout: 20 seconds on, 10 seconds off each.

• Tire flips• Tire drag• Decline pushups• Crossover tire drag• Diagonal Sledgehammer

strike• Tire jumps• Tire flips• Tire reverse drag

Rest 2 minutes and repeat 4 times.

top exerCisesFor YoUr LeGs

6If you want to shape your legs, this article represents the best six workouts for an optimum physique. We all know how hard it could be, but if those exercises are performed consistently, you are guaranteed the best lower body shape. These workouts are suitable for beginners who want to use their body weight. If you are an advanced athlete, perform the same exercises using a set of weights, such as a kettlebell or a barbell. You can always adjust the weight according to your current physical ability and tolerance.

1. Goblet squat How to Perform:

Shoulder width stance.Knees in line with toes, slightly pointing outward.Hips descend back and down.Hips descend lower than the knees.Hold the weight at your chest, keeping your elbows in.

This exercise targets your quadriceps, gluteus, and hamstrings. Increase the weight, as you get stronger for optimum results.

2. Bulgarian split squat This exercise is really good, that I personally experience a love and hate relationship with it. Well it does give you amazing results. You can actually push yourself a little heavier too and get a better workout on each targeted leg. This exercise brings out muscle imbalances and enhances each leg separately. As you lift one leg up, it allows you to go lower and it actually targets your gluteus more.

How to Perform:Grab a pair of dumbbells and hold them at arm length next to your sides, your palms facing each other.

Stand in a staggered stance, your left foot in front of your right. Set your feet 2 to 3 feet apart. Place just the instep of your back foot on a bench. When you’re doing split squats, the higher your foot is elevated, the harder the exercise.Your front knee should be slightly bent.Brace your core.

This exercise targets your quadriceps and gluteus.

3. Walking LungesThis workout is one of the hardest exercises, the longer the distance the better the workout. Adjust the weight according to you and hit it. Make sure you take multiple steps just so you can work each leg equally. This exercise focuses on each leg separately and you’ll see amazing definition in your legs and will definitely break a good sweat.

How to Perform:Stand with your feet shoulder width apart.Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee touches the ground. Your posture should remain upright and your

front knee should stay above the front foot.Drive through the heel of your lead foot and extend both knees to raise yourself back up.Step forward with your rear foot, repeating the lunge on the opposite leg.

This exercise targets your quadriceps, hamstrings, gluteus, and also calves.

4. sumo Wide Leg squatThis one is my favorite of all! The best part is that when you are done with Sumo Squat, you literally can’t walk. You can go the heaviest on this one. Also very safe, as you are holding the weight with your hands between your legs, but failure to keep your back straight can result into back injury.

How to Perform:Hold a dumbbell at the base with both hands and stand up straight. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make

By: Rowana Badry

Fitness

14 | August 2015

top exerCisesFor YoUr LeGs

This exercise mainly targets the hamstrings, in addition to other muscles, including adductors, glutes, and lower back.

sure to inhale, as this is the eccentric part of the exercise.Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.

This exercise mainly targets your quadriceps. Exercise 5 and 6 mainly target your hamstrings as well as your glutes, you need to maintain good posture to avoid back injuries. Increase the weight as you go along.

5. Glute BridgeThis exercise can be performed in various ways. The following description explains how to perform it on the floor using a barbell. You can also perform this exercise on a flat bench.

How to Perform:Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your upper back and the heels of your feet should support your weight.Extend as far as possible, and then reverse the motion to return to the starting position.

This workout targets your glutes and hamstrings.

6. Wide stance stiff Leg deadliftNOT DEADLIFT! This exercises looks like a deadlift but it is not. This one is more advanced, so if you are a beginner I suggest that you ask a coach for assistance until you master the technique.

How to Perform:Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.Begin the movement by engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight should not touch the floor.

August 2015 | 15

Abs Workouts that Aren’t planks

By: Hussein Abdeldayem

As the summer approaches us every year, we start seeing people at the gym doing the traditional type of sit-ups (crunches), and in some few cases we start seeing a few people doing different types of planks. But we must

admit that eventually they become boring and from a performance perspective, they become inefficient when they are done on a daily basis. In fact they could even be harmful rather than helpful.

So I decided to put together a few challenging abs workouts that you will never get bored of, in fact you will love how challenging they are and will want to see yourself progressing in every single one of them. Try integrating

one or two of these in an in-repetitive manner in your daily workouts. It is fine to integrate different ones on a daily basis since they do not just focus on your trunk (abdominals), but they focus on your entire core muscles.

seated v-hold W/rotation how?• Sit on the ground with your legs straight in

front of you.• Lean back and slightly raise your legs

off the ground, while keeping your back straight and engaged.

• Contract your abdominals.• Then start moving from one side to the

other.• To make it more difficult, slightly rotate to

one side and hold in that position for 30 seconds.

• Target 3 sets of 30-second holds and progress to 1-minute holds as you get bet-ter at it.

Fitness

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August 2015 | 17

Box Bent-Knee L-sit how?• Set up two high boxes shoulder width apart.• Stand at one end of the boxes and place your hands

on the ends of the boxes while maintaining straight arms or with a slight bend in your elbows.

• As you hold yourself up, slightly lift your knees until they reach 90 degrees.

• Target 3 sets of 30-second holds.• At first it will be hard to hold for 30 seconds, so start

with 15-second holds and work on progressing to 30-second holds and later 1-minute holds as you get better at it.

Abs Workouts that Aren’t planks

Box straight Leg L-sithow?• The set up is exactly the same as the

Box Bent- Knee L-Sit.• Lift your legs straight up until they are

parallel to the floor.• Point your toes forward as you hold your

legs up straight. • Target 3 sets of 30-second holds and

progress to 1-minute holds as you get better at it.

hanging straight Leg holdhow?• Hang from a pull up bar with your arms

fully extended (starting position of a pull up).

• Lift your legs straight without swinging your body.

• Hold your legs straight in front of you and parallel to the floor while pointing your toes forward.

• To make it a little easier at first, slightly bend your knees and bring your legs in towards you.

• Target 3 sets of 30-second holds and progress to 1-minute holds as you get bet-ter at it.

sculpt Your Body with these dumbbell exercisesBy: dalia El-Amry

• Dumbbell training has many advantages over barbell training; serious weight loss, strength, and mass goals can be achieved by training with dumbbells.

• You can build muscles with dumbbells using heavier weights. Increasing muscle mass helps burn more calories throughout the day.

• Using dumbbells to raise your heart rate improves cardiovascular health. Starting at a slower pace, beginners can improve cardio stamina by using lighter weights for 30 minutes or longer. Raising the rate at which you use the dumbbells can move your heart rate into the aerobic zone, providing even more cardio benefit. Frequent aerobic exercise also helps improve blood cholesterol.

• Weight-bearing exercises increase bone density and decrease your risk of a fracture. Dumbbells are an ideal way to improve bone health for seniors, because they can use them while sitting or lying down and choose suitable weights that are easy to lift and manipulate.

• One of the most effective ways to overload muscles for strength or muscle-building purposes is to increase range of motion. There are many ranges of motion one can accomplish with a row or press, not the case with dumbbell variations! Dumbbells can add a new dimension of overload to your go-to mass movements by extending the range of motion.

• When bench-pressing with a barbell, your arms and shoulders are in a fixed position

and move through a set range of motion. In contrast, dumbbell presses allow one to alter the movement pattern slightly and let the shoulders move freely. Dumbbell pressing allows you to externally or internally rotate your shoulders or bring the dumbbells lower down or higher up your body to specifically target muscles and press pain free.

• Dumbbell training is suitable for home-trainees who have limited space and equipment.

• Some exercises are safer when performed with dumbbells. For example, if you’re doing reverse lunges with dumbbells and lose your balance, you can easily toss the dumbbells. If, however, you were lunging with a barbell on your back and lost your balance, you could risk getting injured.

What Are the Advantages of dumbbell exercises?

shoULder – BiCeps –triCeps 1: dumbbell Lateral raise on BenchType: StrengthMain Muscle Worked: Posterior Shouldersother Muscles: Middle BackForce: Pull

2: straight raises on incline BenchType: StrengthMain Muscle Worked: Interior Shouldersother Muscles: TricepsForce: Push

3: standing one-Arm dumbbell Curl over incline BenchType: StrengthMain Muscle Worked: BicepsForce: Pull

Fitness

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shoULder – BiCeps –triCeps 3: standing one-Arm dumbbell Curl over incline BenchType: StrengthMain Muscle Worked: BicepsForce: Pull

4: seated triceps pressType: StrengthMain Muscle Worked: TricepsForce: Push

5: Arnold dumbbell pressAlso known as: Rotating shoulder press, shoulder press with pronationType: StrengthMain Muscle Worked: Shouldersother Muscles: TricepsForce: Push

6: dumbbell swingAlso known as: Vertical SwingType: PlyometricsMain Muscle Worked: Hamstringsother Muscles: Glutes - Quadriceps - Interior ShouldersForce: Pull

7: Close-Grip push-Up off of a dumbbellType: StrengthMain Muscle Worked: Tricepsother Muscles: Abdominals – Chest -ShouldersForce: Push

Chest And BACK 1: two-Arm dumbbells rowType: StrengthMain Muscle Worked: Middle Backother Muscles: Biceps - LatsForce: Pull

2: dumbbell Bench pressType: StrengthMain Muscle Worked: Chestother Muscles: Shoulders - TricepsForce: Push

3: Bent-Arm dumbbell pulloverType: StrengthMain Muscle Worked: Chestother Muscles: Lats – Shoul-ders - TricepsForce: Push

4: dumbbell FlyType: Strength Main Muscle Worked: ChestForce: Push

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LeG1: stiff-Legged dumbbell deadlift Type: StrengthMain Muscle Worked: Hamstringsother Muscles: Glutes - Lower BackForce: Pull

2: dumbbell LungesType: StrengthMain Muscle Worked: Quadricepsother Muscles: Calves - Glutes - HamstringsForce: Push

3: dumbbell thrusterAlso known as: Front Squat to Push PressType: StrengthMain Muscles Worked: Quadriceps -Shoul-derother Muscles: Calves - Glutes - Ham-strings - TricepsForce: Push

4: dumbbell squat to Front raiseType: StrengthMain Muscles Worked: Quadriceps - Shoulderother Muscles: Glutes - Hamstrings – Trunk - Middle BackForce: Push

5: side LungeType: StrengthMain Muscle Worked: Quadricepsother Muscles: Glutes- HamstringsForce: Push

6: Goblet squatType: StrengthMain Muscle Worked: Quadricepsother Muscles Worked: Calves - Glutes - Hamstrings - Interior ShouldersForce: Push

sWiss BALL 1: one Arm, one Leg Assisted Lateral raise Type: StrengthMain Muscles Worked: Quadriceps - Poster Shoulder - Glutesother Muscles: Hamstrings – Trunk - Upper BackForce: Push

20 | August 2015

LeG

sWiss BALL

2: swiss Ball Lateral raise Type: Strength and MobilityMain Muscles Worked: Shoulders - Trapother Muscles: Abs - GlutesForce: Push

3: swiss-Ball CobraType: Strength and MobilityMain Muscles Worked: Shoulders - Latsother Muscles: Trap – Abs - GlutesForce: Push

4: swiss-Ball dumbbells Chest pressType: StrengthMain Muscles Worked: Chestother Muscles: Shoulders -Triceps -Ab-dominalsForce: Push

5: swiss-Ball Crunch - hands overheadType: StrengthMain Muscle Worked: Abdominalsother Muscle Worked: Shoulders - LatsForce: Pull

6: swiss-Ball single Crunch - hands overheadType: StrengthMain Muscle Worked: Abdominalsother Muscle Worked: Shoulders - LatsForce: Pull

August 2015 | 21

22 | August 2015

Fitness

define Your shoulders With these exercises

TThe shoulder is an extremely dynamic joint with an extreme

range of motion that plays a key role in almost every upper body exercise. Because of it’s critical function, it is important to regularly perform some maintenance exercises to ensure equal development of the smaller stabilizing muscles, as well as develop strong and healthy shoulders for maximum performance.

Before we get into the exercises

for our shoulders, it is important to understand the

complex structure and function of the shoulder joint. Primarily it is one of the two only ball-and-socket joints in the human body, (the second being the hip), and due to its unique structure it enjoys the highest range of motion. It is capable of flexion, extension, rotation, adduction, abduction, circumduction, and more. The shoulders are composed of 3 large deltoids muscles, classified as anterior, medial, and posterior. The rotator cuff is a group of tendons and muscles in the shoulder, connecting the upper arm (humerus) to the shoulder blade (scapula). The rotator cuff tendons provide stability to the shoulder and aid in overhead and rotational movements at the shoulder.

• Lateral Raise - Lift the weight out to the side until both arms are parallel to the ground. Keeping your elbows slightly bent, return slowly to starting position, using your core to control the movement against gravity.

• Frontal Raise - Lift the weight out to the front until both arms are parallel to the ground. Keeping your elbows slightly bent, return slowly to starting position, using your core to control the movement against gravity.

• Bent-over Reverse Fly - Start with bent over position with knees slightly bent. Lift the weight out to the sides in a semi-circular motion by retracting your shoulder blades, squeeze and slowly return with control, resisting speed.

• Bent over Lateral Raise - Start with bent over position with knees slightly bent. Lift the weight by retracting your shoulder blades. Keeping your elbows bent and close to your body, squeeze and slowly return with control, resisting speed.

• side Lying dumbbell External Rotation - Lie on one side with the weight in the free hand, keeping your elbow bent 90 degrees, resting on your hip and your forearm pinned against your midsection. Rotate the upper arm away from the body, squeezing your shoulder blades together and return to the starting position.

the MUsCLes in the rotAtor CUFF inCLUde:• Teres minor• Infraspinatus• Supraspinatus• Subscapularis

Despite all the functional benefits of a strong shoulder, many people neglect paying attention to the posterior muscles because they are not visible to us in the mirror. So it is important to focus on all the muscles of the shoulder joint to establish a strong, well -balanced one.

here Are soMe KeY exerCises thAt WiLL ACtivAte diFFerent pArts oF the shoULder:• standing dumbbell Press -

Raise the dumbbell to eye level with your elbows bent about 90 degrees. Extend the elbows all the way about to 180 degrees, using your core to drive it up, and then return to the starting position.

By: Sara Taha

August 2015 | 23

nutrition

diet sodas: healthy or not? IIs that even worth asking?

shouldn’t it be clear enough that taking out the sugar off sodas, makes it the perfect healthy alternative? Well, let’s find out.

By: dr. Shady Labib

What is diet soda?• Diet sodas are carbonated

beverages. (Aka bubbly!)• Instead of sugar, they are

sweetened with artificial sweeteners like aspartame, cyclamate, saccharin, or sucralose.

• Almost every popular sugar-sweetened beverage on the market has a “light” or a “diet” version… Diet Coke, Pepsi Max, Sprite Zero, etc.

• These drinks are calorie free, which technically should help people with weight loss and prevent sugar-related diseases like metabolic syndrome and diabetes.

• However, the evidence for these beverages having any beneficial use is completely nonexistent.

• Creating a diet soda has long been of interest to food manufacturers and consumers, since the sugar in regular soda carries many calories with no nutritional value and increases the risk of cavities.

• In theory, since sugar-sweetened sodas provide such a huge number of calories to our diet, one would think that replacing these sugars with a non-caloric sweetener would result in some major weight and health changes.

• They’ve changed all right: Since the introduction of non-caloric sweeteners, weight gain has increased and health has arguably diminished.

24 | August 2015

What you want to know before having your next diet soda:• Yes, it does not contain sugar. But, it has a

bunch of other ingredients that you should be aware of, before deciding to make it a part of your lifestyle.

• According to Ryan Andrews, Precision Nutrition Head Coach, all diet sodas contain carbonated water, caramel color, aspartame, phosphoric acid, potassium benzoate, natural flavors, citric acid, and caffeine. We’ll take them one by one.

Carbonated Water• Basically it is water dissolved with carbon

dioxide and consequently produces carbonic acid. It is the ingredient that makes the drink fizzy. While it doesn’t do much for improving health, it’s great for getting rid of coffee stains.

Caramel Color• Without this, cola wouldn’t be brown.

Caramel color is the most commonly consumed food-coloring ingredient in the world. It provides no flavor, only color. It’s produced by heating carbohydrates (like fructose, dextrose, or invert sugar) with a food-grade acid (like sulfuric, phosphoric, or citric) to break the sugar bonds. Think of caramel color as burnt sugar.

• Negative health consequences of caramel color are unlikely as long as someone doesn’t consume more than 200 mg/kg of body weight. Still, there is the potential of an allergic reaction, but that comes with many food ingredients.

Aspartame• Aspartame, an artificial sweetener that’s

composed of aspartic acid, phenylalanine, and a methyl ester, is a chemical, not a naturally occurring compound. It’s the most popular sweetener in the U.S. food industry (as of 2007). With more than 90 countries having approved aspartame, its use is widespread.

• Aspartame exceeds table sugar sweetness by 200 times. Since it still contains 4 calories per gram (as does table sugar), this intense sweetness allows much less of it to be used in diet sodas. The major vehicle for aspartame consumption is diet soda.

• Aspartame has 92 side effects listed by the FDA and its use by pregnant women and young children is discouraged. You’d probably have the same question: “if it’s not safe enough for the pregnant mom down the street, is it safe enough for everyone else?”

phosphoric Acid• This acid is sour taste and slows the

growth of mold and bacteria. It’s a bit different from straight phosphorus as it binds with magnesium and calcium in the digestive tract to form salts that aren’t

absorbed. This may lead to a decline in the materials needed for bone deposition. So as you might assume, studies have associated phosphoric acid consumption to a lower bone density. Still, other studies have found that phosphoric acid has no impact on calcium excretion.

• Diet colas, which generally contain phosphoric acid (non-colas usually don’t), have also been linked to kidney disease and kidney stones. Two or more colas per day can more than double the incidence of kidney disease in one study; non-colas didn’t have this association. While phosphoric acid doesn’t do much to improve our health, it’s exceptional for removing rust from iron and steel tools.

potassium Benzoate• This stuff is a preservative and discourages

the growth of yeast, mold, and bacteria. It has minimal taste and risk for toxicity. Unfortunately, along with ascorbic acid (vitamin C), potassium benzoate can form benzene. Benzene is a known carcinogen. While potassium benzoate doesn’t do much to improve our health, it’s great for pyrotechnic whistle noises in fireworks.

natural Flavors• Well, the magical natural flavor used to be

saskra root in diet coke, but that plant is now extinct. With that being said, natural flavors can include countless items.

Citric Acid• More than half of all citric acid is produced

in China. It acts as a preservative and provides a sour taste. Too much of it can erode tooth enamel (the outer white layer of the tooth). While citric acid doesn’t do much to improve our health, it’s great as an additive in bathroom cleaners.

Caffeine• Caffeine is the most widely consumed

stimulant in the world and occurs naturally among several plants such as coffee bean, kola nut, tea leaf, and cacao seed. Some compounds in caffeine act as blockers for adenosine. Adenosine acts as the “brakes” in the central nervous system. So when its effects are blocked (by caffeine), stimulation occurs.

• Caffeine is actually one of the most widely studied and most effective ergogenic acids on the planet. However, its purpose in diet soda is likely for immediate stimulation and it offers the potential for dependence.

BottoM Line:• All of the research studies done on diet

sodas discovered that most of the people who drink it have health issues, including metabolic syndrome, diabetes type 2, depression, and obesity. Nevertheless many of the studies are so-called epidemiological studies, which cannot prove that diet drinks caused anything. Such studies can only show an association. So the health problems might be caused by other factors not taken into consideration.

• Whether diet soda can cause harm or not has yet to be proven in controlled trials, but it is clear that there is a strong statistical association between diet soda and disease.

tAKe hoMe MessAGe:• I would recommend diet sodas as a

transition, if you are trying to quit regular sodas. That would be a smart move!

• Other than this, it is better to minimize it and to replace it by fresh smoothies, juices, and water. After all, would you like to be consuming all of these chemicals listed above on a daily basis?

August 2015 | 25

26 | August 2015

thinGs YoU need toKnoW ABoUt FiBersBy: dr. Omar Mamdouh

take-home Messages:• Carbohydrates are important for optimal

functioning.• Best carbohydrates to ingest are the slow-

digesting, unprocessed, high fiber carbs.• After intense, carbohydrate-depleting

exercise, rapid-digesting carbohydrates can be ingested to help replenish carbohydrate stores.

• Dietary carbohydrate intake should be inversely proportional with dietary fat intake.

Carbohydrates are essential for life. Indeed, the brain and central nervous system require a continuous supply of glucose. As a result, when dietary carbohydrate supply is too low, lean mass will be metabolized and the amino acids will be deaminated to provide glucose for our cells.

Carbohydrates are classified into three classes:1. Monosaccharides, including glucose,

fructose, and galactose.2. Oligosaccharides, such as sucrose,

maltose, and lactose.3. Polysaccharides, including digestible

(starch and glycogen) and indigestible (cellulose).

Dietary fiber (cellulose) is an example for the indigestible polysaccharides. However, instead of α-1,4 glycosidic bonds (normal digested polysaccharides), fiber has β-1,4 bonds, which are resistant to human enzymatic activity. It’s for this reason that dietary fiber is not digested or absorbed by humans. However, fiber does still play a critical role in digestive health.

Dietary fiber is present in many unprocessed, slow-digesting carbohydrate foods. Fiber comes in two different forms; soluble and insoluble.

Soluble fiber is found in foods like oats, oat bran, dried beans, peas, nuts, barley, and fruits like oranges, apples, and carrots. It decreases the enterohepatic recycling of bile acids, which reduces the serum cholesterol levels.

Insoluble fiber is found in vegetables as green beans, dark green leafy vegetables, fruit skins, whole-wheat products, seeds, and nuts. It adds bulk to stools and decreases colonic transit time.

Both types of fiber, while indigestible, play important dietary roles. In the end, this translates into the following benefits:1. Increase satiety2. Lower blood fat and cholesterol3. Reduce risk of colon cancer4. Proper intestinal motility5. Boost the overall gut health6. Supply the body with various vitamins and

minerals

The optimal amount of daily fiber intake seems to be closer to 35 grams per day for women and 48 grams per day for men.

nutrition

Carrot Cake Granola BitesTotal Time: 25 minutesYield: 20 Calories: 100/unit

Ingredients:¾ cup almond butter1½ cup oats1 tbsp. ground flax seed1/3 cup pecans, chopped1/3 cup raisins¼ tsp. cinnamon1/3 cup carrots, grated2 tbsp. honey

directions:In a large bowl, mix together oats, pecans, almond butter, and flax seeds. Sprinkle cinnamon and then stir in the carrots, honey, and raisins. Spray your hands with cooking spray and then take 2 tablespoons of the mixture and roll into bite-sized balls. Place the granola bites on a baking sheet, cover, and leave in the fridge for an hour. Serve.

Watermelon, Goat Cheese, and Basil BitesTotal Time: 20 minutesYield: 15 Calories: 30/unit

Ingredients:1 cup watermelon, diced½ tsp. balsamic vinegar¾ tsp. olive oil½ tsp. honey4 leaves basil, thinly sliced15 mini phyllo shells, defrosted1 ¾ oz. goat cheeseSalt to taste

directions:In a large bowl, mix well watermelon, olive oil, balsamic vinegar, honey, salt, and basil. Fill each phyllo shells with ½ teaspoon goat cheese and 1 tablespoon of the watermelon mixture. Make sure to strain out any liquid from the watermelon. Serve.

healthy Breakfast ideas Under 30 Minutes

WHEAT GERM MIRACLE

A Powerful Immunity Booster

nutrition

August 2015 | 27

28 | August 2015

GRouP 1:Fruits and Vegetables2 cups fruits2 ½ cups vegetablesExample: 1 apple, 1 cup cherries, 1 ½ cup salad, and 1 cup cooked vegetables.

GRouP 2: Grains6 1-ounce equivalents throughout the dayExample: 1 cup brown rice, 1 cup oats, and 2 slices bread.

GRouP 3:Low Fat Dairy 3 cups per dayExample: 1 cup milk, 1 cup low fat yogurt, and 1/3 cup shredded cheese.

GRouP 4:Protein 5 ½ ounces equivalentsExample: 3 ounces cooked salmon/chicken/beef, 12 almonds, and ¼ cup beans.

GRouP 5:Solid Fats and Added SugarsLess than 258 calories; however, it is not rec-ommended to consume this amount daily for better weight management.

GRouP 6:Oils and SaltsLess than 5 ½ tsp. oilLess than 1 tsp salt

The above foods are just examples and can be substituted with other similar foods for a diet with more variety; yet, to maintain a healthy and fit body, make sure to eat at fixed times. Choose high fiber whole grains, low fat dairy, lean proteins, and saturated fats. Hydrate your body (2-3 litres of water per day), choose natu-ral sweeteners rather than refined sugar, and workout out at least 4-5 times a week.

A healthy 2000 Calories per day diet

Every time we buy a food product, we find that the nutrition value and facts are written in percentages based on 2000 calories per day diet. But have you ever wondered where this value of daily calories intake came from?

The FDA needed a benchmark for consumers to evaluate their daily intake of fats, sugars, etc., to avoid over consumption by people. Based on several surveys done by the FDA, it was found that the average daily calories intake was 1600 to 2000 calories for women, 2000 to 3000 calories for men, and 1800 to 2500 calories for children. It was not practical to use ranges on food packaging to avoid using much space, accordingly, it was decided after research among nutritionists that 2000 calories per day is an average number to be used as a benchmark.

No doubt, the amount of calories your body needs daily to perform properly varies with age, gender, and level of physical activity. For some people, the 2000 calories per day diet is considered as a high number and may also contribute to weight gain. However, considering an average person with a moderate level of physical activity of 4-5 days per week, 2000 calories per day can be adequate if the diet is rich with necessary foods and nutrients. It is a known fact that a healthy fit body is made 70% in the kitchen and 30% at the gym. If you are working out at an intermediate level, your body needs proper fuel for proper replenishment and muscle recovery with a well-balanced diet.

In order to maintain a healthy and fit body, below is a sample of what your daily intake should be out of different food groups based on a 2000 calories per day intake.

By: Christiane Farid

nutrition

Wheat Germ Miracle: Your Ultimate Choice for a healthy eating

Small in size but a nutritious powerhouse, wheat germ is the best vitamin-and-mineral-rich part of the wheat kernel. Wheat germ delivers a wealth of energetic and healthy nutrients, which lowers cholesterol, enhances immune system, assists digestion, reduces the risk of heart disease, regulates blood pressure, helps in weight loss, and supports for diabetes, liver, and cardiac problems. Three tablespoons a day can supply the body with the required daily portion of vitamin E. Rich in fibers, wheat germ helps improve colon functions, relieves and prevents constipation, and helps reduce the risk of cancer.

Wheat germ is the part of the kernel that is responsible of reproducing the plant; hence, it contains formidable and amazing nutrients needed to grow into a healthy plant. Wheat germ comprises 3% of the weight of kernel, yet it is packed with a list of qualities and features.

With only 40 calories per one tablespoon, Natures Selection Wheat Germ Miracle is a bountiful source of fibers, high quality of non-animal protein, amino acids, and complex carbohydrates. It also includes vitamins such as vitamin A, B2, B6, C, E, and H, in addition to vital minerals, including calcium, phosphorus, potassium, magnesium, zinc, iron, and many more.

You can add two tablespoons of wheat germ on yogurt, cereals, salads, parfaits, protein shakes, pancakes, omelette, pastas, dips, and muffins. It is recommended to have two to six tablespoons of wheat germ a day for adults, two tablespoons for children, and one teaspoon for babies starting from 8 months.

Whether you are a vegetarian, pregnant woman, athlete, or a child, a daily intake of Natures Selection Wheat Germ Miracle will nourish your body with an adequate portion of vitamins and minerals. It is also known as “Wonder Food” that promotes health throughout your golden years.

Natures Selection Cookies also have a very tasty blend of wheat germ, bee honey, barley, and natural chocolate chips among other ingredients. Very tasty, nutritious, and filling indeed. It is a blessing when you can enjoy a delicious snack with no sense of guilt at all.

nutrition

Craving for Burgers? try this healthy recipe

T This homemade delicious recipe is a cinch to eat nutritious and healthy meals all week long. The low-fat burgers will satisfy your cravings as it provides nearly 50% of your daily protein intake and 30% of your daily iron consumption. With less than half an hour, you can make a special healthy dinner for your family or beloved ones.

ingredients: • 11/4 pound medium ground

beef• 1 cup of mushrooms,

trimmed• 4 (2-ounce) whole-wheat

hamburger buns, split• 2 tbsp. olive oil• 2 small tomatoes, sliced• 1 lettuce, sliced• 4 tsp. mustard• Salt and pepper to taste

directions:• Divide meat into 4 equal

portions and season with salt and pepper. Form each portion loosely into ¾-inch-thick burger.

• Heat a gas grill to high or heat corals in a charcoal grill until glow bright. Brush the burgers with olive oil and grill until golden brown.

• Meanwhile, heat olive oil over medium-low heat in a large skillet. Add mushrooms and season with salt and pepper. Cook until tender and golden.

• Spread mustard on one side of a bun and then add burger patty, tomato slices, mushrooms, and radicchio. Repeat for the remaining quantity.

nutritional Information Per servingEnergy 473 CalFat 20 gCarbs 38 g

30 | August 2015

nutrition

GGluten is a protein found in wheat that provides elasticity to dough to make it easier to shape. unfortunately, when people with celiac disease consume

foods that contain gluten, their immune system damages the small intestine and hence they become malnourished. one way to halt this habit is to concentrate on healthier substitutes that are gluten free, such as the following list.

healthy Fat: Extra virgin olive oil, sesame oil, coconut oil, ghee, almond milk, avocados, nuts, cheese (except blue cheese), and seeds (flaxseed, sunflower, pumpkin, sesame, and chia).

protein: Eggs; wild fish (salmon, black cod, herring, trout, sardines); shellfish and molluscs (shrimp, crab, lobster, mussels, oysters); grass-fed meat, poultry, and pork (beef, lamb, liver, chicken, turkey, duck, ostrich, veal).

vegetables: Leafy greens, collards, spinach, broccoli, kale, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, artichoke, green beans, celery, turnip, asparagus, garlic, leek, fennel, shallots, scallions, ginger, and parsley.

Low-sugar Fruit: Avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, and lemons.

herbs, seasonings, and Condiments: You can go wild here as long as you watch labels. Kiss ketchup goodbye but enjoy mustard, horseradish, tapenade, and salsa if they are free of gluten, wheat, soy, and sugar. There are virtually no restrictions on herbs and seasonings; be mindful of packaged products; however, that were made at plants that process wheat and soy.

healthy Gluten-Free

Appetizers to start Your Meal With4

GLUten-Free Appetizers:

parmesan Crispsingredients:• 1/2 cup grated fresh

Parmesan cheese • 1/4 teaspoon freshly ground

black pepper

directions:• Preheat the oven.• Line a large baking sheet

with parchment paper. Spoon 2 tablespoons of cheese, 2 inches apart on prepared baking sheet. Sprinkle pepper and bake for 6-8 minutes or until crisp and golden. Cool completely on baking sheet.

happy-hour hummusingredients:• 5 tablespoons water• 1/4 cup fresh lemon juice• 1/4 cup tahini • 3 tablespoons olive oil• 1/2 teaspoon salt• 2 cans chickpeas, rinsed and

drained• 1 garlic clove, crushed• 1/2 teaspoon paprika (optional)• Fresh parsley, chopped

(optional)

directions:• Place first 7 ingredients in a

food processor; process until smooth, scraping sides as necessary. Spoon hummus into a bowl. Sprinkle with paprika and parsley if desired.

August 2015 | 31

ingredients:• 12 fingerling

potatoes, halved lengthwise

• 1 1/2 tablespoons extra-virgin olive oil

• ½ cup thinly sliced smoked salmon

• 1/2 cup crème fraîche or sour cream

• 1 tablespoon caviar • Black pepper

directions:• Toss potatoes

in olive oil on a rimmed baking sheet. Bake for 20 minutes or until golden brown and tender. Let cool.

• Arrange pieces of smoked salmon on potatoes; top each with a dollop of crème fraîche, caviar, and pepper.

smoked salmon and Fingerling potatoes

ingredients:• Brown rice flour• ½ cup goat cheese, at room

temperature • 1 tablespoon olive oil• 2 teaspoons coarse-grained

Dijon mustard• 3 basil leaves, finely chopped• 1 teaspoon fresh thyme leaves• 1 teaspoon chives, finely

chopped• 1 cup cherry tomatoes, halved• 1/2 teaspoon salt• 1/4 to 1/2 teaspoon freshly

ground black pepper• 1/4 teaspoon sugar • Fresh thyme sprigs

directions:• Roll dough to 1/8-inch to 1/4-

inch thickness on work surface dusted with brown rice flour. Cut dough into circles. Lightly press into 4 nonstick tart molds; trim off excess crust and refrigerate dough in molds 20 minutes.

• Combine goat cheese and next 5 ingredients. Divide goat cheese mixture among tart crusts. Top with tomatoes, and sprinkle evenly with salt, black pepper, and sugar.

• Bake at 400° for 25 minutes or until crust is golden brown.

• Serve tarts warm or at room temperature. Garnish with thyme.

tomato and Goat Cheese tartlets

delicious recipes with natures selection Wheat Germ Kick off your morning with these healthy, wholesome breakfast

recipes with the miraculous wheat germ. It is easy to incorporate wheat germ into your breakfast meal; you may sprinkle some over your muesli. salads, or stir it into yogurt… in all ways, make your

wheat germ intake a daily habit.

Yield: 4 servingsTotal Time: 30 minutesIngredients:• ¼ cup Natures Selection Wheat

Germ• 2 cups skimmed milk• ½ cup quinoa, rinsed • 2 tablespoons maple syrup• ½ cup dried apricots,

strawberries, and blueberries• 2 tablespoons toasted almonds,

halved

directions:• In a small saucepan, boil milk

and then stir in quinoa. Reduce heat to medium-low, cover, and cook for 20 minutes or until most of the milk is absorbed.

• Stir in maple syrup, and then place the mixture into a serving bowl.

• Sprinkle dried fruits, wheat germ, and almonds. Serve warm.

Quinoa oatmeal with Almonds, Fruits, and Wheat Germ

Berry-Banana smoothie with Wheat GermYield: 2 cupsTotal Time: 30 minutesIngredients:• ¼ cup Natures

Selection Wheat Germ

• 1 medium banana, peeled and sliced

• 1 cup raspberry yogurt

• ½ cup fresh or frozen blueberries

• 1 cup ice cubes

directions:• Peel and slice banana

in a container and store in freezer for 20 minutes before you make the smoothie.

• In a blender, mix all ingredients on high speed until smooth. Pour into two glasses and sprinkle additional amount of wheat germ on the top.

so what can we really do to manage our stress?1. Know Your stress triggers Stress and its triggers are different for everyone. Think about what causes you stress and try your best to find solutions. Maybe you might find out that certain people, places, or situations might cause high levels of stress for you. If there are friends or social situations that cause extreme stress, you may want to avoid them when you are already feeling tense or overwhelmed.

2. exercise All forms of exercise reduce stress hormones, flood the body with happy hormones called endorphins, improve mood, boost energy, and provide a healthy distraction from your dilemmas. Moreover, exercise may make you less susceptible to stress in the long run. Find physical activities that you enjoy and try to devote about 30 minutes each day.

Feeling stressed? We all do at many times in our lives!

it always seems to you that there is nothing you can do to lower your stress levels, right?

Let me share with you the reality! Yes, your bills will not stop coming, your family obligations and responsibilities will not stop, nor will Egypt’s stressful traffic will disappear.

But… You have a lot more control than you might ever think you do. The idea itself that you are in control of your own life is by itself the first step in managing your stress level.

Some stress can push you to meet your goals by working harder or sticking to a challenging task. However, other times stress can easily reach an unhealthy level that if not managed effectively can prevent you from functioning well. Your health,

MAnAGe YoUr stress Monster By: Yasmine Shahine

career, and social life can all suffer when stress becomes too much to handle.

Not only can stress affect your mood and ability to think clearly, it will also weaken your immune system and make you more susceptible to getting sick.

3. Manage Your time Managing time can seem like a luxury, but actually there are many ways to manage it effectively. First, you need to focus on one task at a time. Grab a piece of paper and a pen, and write down everything you need to do. Afterwards, prioritize your list and break projects into single steps or actions.

4. Be realistic and Learn to say no Pulling yourself in different directions will only stress you out, so do not over-commit yourself with multitasks when you’re already super busy. Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a definite recipe for stress.

Body & soul

32 | August 2015

5. Learn how to relaxIt’s impossible to eliminate all negative stress from your life; however, you can control the way you react to anxiety. When you’re faced with any stressful situation, your mind reads it as a threat and as a result your heart rate and breathing speeds up and your digestion slows down. This makes your body feel weighed down, tired, and weak.Relaxation techniques are a huge help in calming you down. There are a variety of techniques that you can try like yoga and breathing exercises; meditation and visualization to see what works for you and schedule a relaxation break every day.

6. Let it out If you’re stressed out and feel you can’t handle it on your own, talk to your family or trusted friends. You can also schedule an appointment with a coach or a consultant. Find what makes you feel better, but don’t keep it all for yourself.

7. Keep Your sense of humor This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Last but not least, here comes the most important point...

8. Learn to Forgive Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Look at the big picture. Ask yourself how important that stressful situation will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

August 2015 | 33

34 | August 2015

Body & soul

WhY do shoULders pop?

T  This article will instruct you on how to increase range of motion and strengthen the shoulder area. This article will not allow you to begin diagnosing your lifting pals.

Before answering this question, we would talk in a brief about the shoulder joint. It›s the most complicated joint in your body because it has the greatest range of motion of any joint in the body with complete global movement allowing you to position the hand anywhere in space. The shoulder moves at 5730 degrees per second (dPs), approximately 80% faster than the knee at top speed (2000 dPs).It consists of three joints: the sternoclavicular, the acromioclavicular, and the glenohumeral. These three joints form the shoulder girdle.

To allow so much movement, the joints need to be 'free' to move; therefore, the shoulder should be 'unstable' compared to other joints of the body. However, a series of complex ligaments and muscles keep it in joint.

Because the shoulder is such a unique joint, it is also prone to particular problems. In fact it would be more correct to call it the Shoulder Complex.

In most cases, suffering from shoulder pain usually comes as a result of uncoordinated or weak muscles.

should i be worried if my shoulder pops or clicks?• Painless clicking and popping usually does

not require any treatment at all.• Most of the time the clicking or snapping is

due to everyday use and changes that occur naturally within our joints. In most cases, snapping or clicking of the shoulder is not an issue to worry about.

• However, there are some conditions that will cause painful clicking or popping of the shoulder that you should be concerned about.

By: dr. Marco Joseph

August 2015 | 35

Lateral rotation in standing• Use a resistance band to work the lateral

rotator muscles in the shoulder.• Attach a band to a fixed point and keep the

elbow close to the body. Rotate the shoulder so that the arm moves outwards. Slowly return to the start position.

• Move through a large range of motion as comfortable as you can.

Lateral rotation in prone• Lie on your front with the arm out to the side.• Rotate the shoulder to lift the dumbbell upwards.• Try to go through as large a range of motion as much as possible.

Lateral rotation in Abduction• Hold the band with the elbow at 90

degrees.• Elevate the arm and ensure that the

elbow is also elevated.• The shoulder is maintained at 90-degree

abduction without horizontal adduction or abduction.

standing 90/90 internal rotation• Rotate your arm so that the forearm

moves forward to a horizontal position.

• Slowly return to the start position.• As strength develops, the supporting

hand can be removed.

standing 90/90 external rotation• Anchor the resistance band in

front of you and hold the other end with your other hand. Keep your arm raised and elbow bent.

• Rotate your arm, pointing your fist upwards.

• Slowly return to the start position.

internal rotation in standing • Start with the band attached to a

fixed point to your side.• Hold other end of the band in

one hand, with the elbow bent and upper arm by your side.

• Keeping the elbow by your side, move your hand towards your stomach as far as comfortable.

• Slowly return to the start position.

Labral tears or sLAp LesionsThe shoulder is similar to a golf ball sitting on a golf tee. Imagine that the golf tee has a rubber washer sitting around the edge. That is exactly what the labrum is in the shoulder; it is a rim of tissue around the socket of the shoulder that serves as an attachment for the ligaments, and it helps the ball of the shoulder stay in position. If the labrum or cartilage in the shoulder is torn as a result of a single traumatic event or repetitive stress (pitching), then it may be separating from the bone or becoming caught in shoulder and causing a pop or a snap.

rotator Cuff tearsIf the rotator cuff tendons are injured then there is a loose edge within the shoulder that can catch on other ligaments or structures in the shoulder. This may lead to painful snapping or popping.

Bursitis shoulderYou have several bursa in your shoulder. Your bursa is a fluid filled sac that helps reduce friction in your shoulder spaces. Your subacromial bursa is the most commonly inflamed of the shoulder bursa. Shoulder bursitis is an inflamed shoulder bursa.

shoulder impingement syndromeIt is a condition where your shoulders’ rotator cuff tendons are intermittently trapped and compressed during shoulder movements, this causes injury to the shoulder tendons and bursa resulting in painful shoulder movements.

shoulder dislocationsIf the shoulder ligaments were injured from an acute injury or from repetitive stress, the shoulder may have become loose and dislocating. This can lead the ball of the shoulder to slide up or over the edge of the socket. When the ball then falls back into place it may cause snapping or popping.

ArthritisArthritis, by definition is the loss of cartilage or the cushioning on the ends of our bones. If the cartilage is rough, thinning, or absent, the surfaces of the shoulder will be rough and causing clicking, snapping, and popping.

how to prevent shoulder injuries?• In my opinion after years of experience dealing with athletes;

handball, basketball, water polo, and crossFit players whose shoulders are the core of their daily sport, I’ve come to the conclusion that escaping warming up is the main cause of about 85% of shoulder injuries. So make sure to warm up your shoulders before starting your workout.

• Weakness of rotator cuff muscles will result in instability of the shoulder. The rotator cuff is a group of relatively small muscles that are located deep in the shoulder and surround the joint. The primary function of these muscles is to provide dynamic stability to the joint. There are many excellent exercises that can be performed to focus on the rotator cuff. These exercises consist of movements that must be performed with perfect form to ensure that the proper muscles are being isolated. It is also important to note that the rotator cuff is an endurance type of muscle group, and therefore requires the use of lighter weights and high repetitions. I typically start my patients with 3 sets of 15 repetitions, and will progress to 5 sets of 30 repetitions depending on the particular exercise being performed. They can be performed in many different positions and can easily be progressed as your strength improves. I recommend performing this exercise post to your workout. The following are a sample of some of my favorite exercises for rotator cuff strengthening that can be done with resistance band or dumbbell weights:

I would strongly discourage you from doing any behind the neck military presses below the earlobe. They tend to separate the shoulder joint to an abnormal degree. Do military presses in front of the neck and not lower than the earlobe.When it comes to joint pain “no pain no gain” is totally amiss. Pain is a sign to stop.Rest assured that the vast majority of shoulder snapping or clicking is *normal*. If you have pain, or if you are concerned –or certainly if you’re snapping or popping started after an injury — an evaluation by a physiotherapist specialized in sports injuries may be able to put your worst fears to rest.

36 | August 2015

Body & soul

to stay Young, stay Flexible!

By: Sandra Shama Kaur

In the world of yoga, age is measured by the flexibility of the spine. Thus, to stay young, keep your spine flexible! Through various asanas (poses) that work on the spine such as cobra,

cat/cow, bridge, and bow just to name a few, your flexibility can be increased.

When moving in and out of any pose in yoga, it may feel painful and uncomfortable, that’s why yoga advocates bridge breath with movement. Thus with each pose as you elongate the spine you breathe in and as you contract the spine you breathe out. The combination of breath and movement distributes the vital life force also known as “prana” to each vertebrae, thereby lubricating and massaging the spine and joints. This prevents problems such as arthritis and increases bone density, which reduces the risk of injury and improves posture and spinal alignment. Here are some poses to practice that will keep your spine young: 1. Cobra 2. Cat 3. Cow 4. Bow

In addition to the physical benefits of staying flexible, it is said that the flexibility of the body induces flexibility in the mind. For example, it is common to hear older people saying things like “this is the way I am,” “I know myself, I don’t do,” or “I can never do/be like.” This is called rigid thinking, especially for those who truly believe that they have reached a point where they can no longer change. Luckily, in yoga change is happening all the time! With each NEW pose, there is a change in breath; with each day there is more or less flexibility. So over time yoga practitioners become more comfortable with the idea of change. So instead of resisting a new job, career, travel destination, or a relationship, you become more accepting, embracing, and trusting.

On an emotional level, yoga poses especially back bends release negative emotions that have been stored/buried in the body over the years. Think of the years that went by where you were pretending not to be angry or sad. Maybe because you did not want to hurt someone else’s feelings. Maybe because you were respecting an elderly person. Maybe because you were told not to cry in public. Whatever the reason, emotions that were never released in the past are stored in the body and contribute to old age. Back bending poses release all that, and keep the heart feeling light. An open heart contributes to a state of OKAYness with who you are and the external pressures that you face.

Finally, growing old is associated with frequent illness and disease and all diseases begin with a poorly functioning digestive system. Yoga helps by building a heat known as ‘Agni’ that is a little like an inner fire in the stomach. When this fire is very hot through the various core strengthening poses like boat pose, plank pose, and breath practices like breath of fire, we become much more able to eliminate toxins from the body through the digestive system. This reduces the likelihood of illness and weight gain and keeps you feeling light, healthy, and young in your body. But don’t take my word for it, try these poses next time you feel sick!

Core strengths:1. double Leg Raises2. Boat

COW

BOW

BOAT

COBRA

COBRA

MeditationDo you know that blissful calm that washes over you when you stand under the shower? A flow of amusing inspirations and brilliant thoughts move in and out, some of them are crucial life changing decisions. So why do we always seem to have great ideas in the shower? Well, it is all about meditation. Same happens when you jump into a swimming pool… your mind starts to wander while your body goes through the motions. That’s why practicing swimming can be both refreshing and rewarding at the same time.

propelling Swimming is a physically demanding mixture of cardio and power; it works different muscles, including your neck, core, abdominals, chest, pecs, legs, torso, and arms. The constant resistance from water allows your muscles to simultaneously stretch and contract, creating strong and resilient muscle fibers. This provides your body with a holistic and vigorous workout better than other forms of exercises, like cycling and running, which engage limited number of muscles.

swim Your heart outIf you are looking for an exercise that improves cardiovascular fitness as well as cholesterol levels, swimming at a brisk pace could do that for you. Aim to swim laps for 30-40 minutes at a pace that keeps your heart rate elevated. Start slowly with few rests between laps, and then go for longer durations using various strokes and speeds. Put into consideration that your heart rate wont go as high as when running, that means your target heart rate will be lower by 10-20 beats per minute.

Low impact on JointsUnlike high intensity cross training and running, swimming places low impact on your joints, which builds strength and endurance without requiring post-workout shin splints or risking injuries. Athletes who hit the gym very frequently or perform a dynamic type of sports can swim every other day to ease their muscles and yet employ the entire body.

Anxiety reductionHave you ever experienced the fulfilling exhaustion that comes with a good swim in the pool or sea? Your body feels light, fresh, and worked, that all you can think about is crawling into your bed for a long sleep. Whatever you are suffering from – stress, anxiety, depression, or uncertainty – can be washed away with a good set of laps. The best remedy for dealing with stress is to set it free through a good physical activity rather than chocolate, cigarettes, or alcohol.

Weight ControlEven though swimming can burn about 600 calories an hour depending on the stroke and intensity, it can lean to an increased appetite in the hours post to swimming. Swimming could be your ultimate exercise if you want to reduce body fat and tone your entire muscles. It is also an exceptional way to mix with high intensity workouts such as cycling, running, and cross-training.

Why swimming should Be part of Your Lifestyle

Arthritis and Back pain reliefSwimming is generally known to provide an excellent aerobic workout for people with arthritis or other musculoskeletal problems, as it places less pressure on stiff joints and increases flexibility meanwhile. In general, water brings relief by reducing the load placed on knees and other joints. Aquatic exercises also effectively relieve chronic back pain, especially among pregnant women. Working out in water lessens the stress on the spine, promotes muscle relaxation, and enhances joint flexibility.

increase Lung CapacitySwimming three times a week for 20 minutes a session could be a wonderful aerobic exercise. By upshifting your training plan to longer periods and frequent sessions, your cardiovascular system and muscles will begin to adapt to the new training program by getting tougher and stronger. For instance, your lungs will augment their capacity, allowing you to breathe more air and deliver more oxygen to the muscles. Establishing a rhythm between movement and breath will surely make you master the breath and peace of mind.

Blood sugar ControlAlthough swimmers tend to have more body fat than other forms of sports, swimming can enhance different measures of blood sugar control, such as insulin. Swimming is promising not only because it can bestow an aerobic workout, but also because the resistance provided by the water builds muscle, which helps with blood sugar control.

If you want to adopt a healthier lifestyle, you probably know that exercising and staying fit should be an integral part of your daily schedule. Swimming is one of the best forms of exercise as it works almost all

muscles in your body. Furthermore, it is an entertaining sport that releases tension without tiring your body.

Many people don’t consider swimming as a feasible workout due to the absence of a clean private pool at home or at the club; however, discounting swimming as a great option for a full body workout can be an

underestimation of the gains that can be yielded from this sport. It is imperative to fetch for a proper indoors or outdoors swimming pool in your nearby health club, before making a long-term membership. If not convinced

yet, here are some compelling and motivating reasons to get your swim on.

the Game

38 | August 2015

FACts ABoUt sWiMMinG • Water is about 800 times denser than

air, thus it provides you with a hard workout and shreds fats.

• Female swimmers tend to experience less tension, depression, anxiety, and anger post to the exercise.

• Swimming can support up to 90% of the body’s weight in the water, hence it is suitable for people with disabilities, injuries, or illness.

• Different swimming strokes can challenge various muscles within the body, which is excellent for melting fats and toning the body.

• Executing physical activity on regular basis can hinder many diseases and conditions that cause loss of function at a later stage.

August 2015 | 39

the Game

Sswimming is perfect for helping in weight loss, burning calories, and toning you up. It also develops muscle strength and endurance, and improves posture and flexibility. It is useful for pregnant women, people who have injuries such as leg or lower back problems, and individuals with joint problems. It does not place any stress on knees, hips, or back. It is also an ideal sport for people of all ages, and note that it's never too late to learn or improve your swimming skills.

hoW to Lose WeiGht throUGh

sWiMMinG ?

40 | August 2015

tips For BeGinners in sWiMMinG:• Try to swim at least once per week.• Warm up and stretch before you swim off.• Stretch your legs to improve your form

and prevent cramps.• Start off by swimming a few lengths of

the pool and increase the distance each week.

• Change your strokes to have more fun.

sWiMMinG Kit BAG• Costume/Trunks • Goggles • Ear plugs• Water Bottle

does swimming aid in weight loss?• The number of calories you burn when

swimming depends on your pace and time. For example, a swimmer doing a brisk forward crawl will burn as much as eleven calories per minute.

• Swimming in a pool may be more conducive than swimming at a beach or lake; pools often have lap swim hours, and you won't have to contend with rolling waves or boats.

• To lose weight by swimming, you have to eat healthy food and remain physically active.

• When you swim break stroke or backstroke, you’re burning about the same number of calories as a fast walk or a slow jog.

• One study found that people who swim in cold water may consume more calories post-workout than people who swim in warmer water.

• If you are new to swimming, start slowly. During the first week, begin with intervals. Swim for 30 seconds and then rest for 30 seconds. As this gets easier, begin to increase your swim time and reduce your rest interval. Repeat for 30 minutes. Aim to reach for 60 minutes and to the point where you can swim up to 20 laps or 500 meters, without stopping.

• More advanced swimmers can lose weight by maintaining proper form and keeping

heart rate elevated to reap the benefits of this cardiovascular exercise. Focus on interval training. Try to sprint for three laps and then swim one lap slowly. At the end of the last lap, stop and rest for 30 seconds. Repeat for 60 minutes. To avoid boredom, consider switching to different stokes such as backstroke, the ever-challenging butterfly, or you can add kicking exercise.

• As your swimming progresses you will build muscle which in turn burns fat. You will also burn lots of calories even after finishing the exercise as your body uses energy to recover and rebuild muscle tissue.

What are the health benefits of swimming?According to the American Heart Association, 30 to 60 minutes of swimming 4 to 6 days a week can help individuals both lose weight and reduce health risks such as stoke, diabetes, and heart disease. Swimming also helps strengthen both the heart and lungs.

Can swimming improve your figure and muscle tone?Swimming is known to be one of the best aerobic exercises because it works all the major

muscle groups to provide a full body workout unlike other sports. Muscles in the lower body, upper body, core, and back will all be worked and strengthen during a good swimming workout.There are 4 main strokes to choose from:• Freestyle• Breaststroke• Backstroke• Butterfly

Will swimming improve strength?Swimming provides constant resistance exercise as you are battling against the water to propel your body forward. This increases strength especially in the upper body.

Will swimming improve flexibility?Due to the nature of the movement when performing swimming strokes, it can aid in improving the flexibility of the muscles and joints.

how many calories can swimming burn?Spending 60 minutes a day, 4 to 6 days a week in the pool should yield results. Depending on your weight and exertion level you'll burn between 90-550 extra calories in a half and hour session.

tipAs a beginner, have

breaks every few lengths to get your breath back. Each session decrease the duration of this

break.

August 2015 | 41

strenGth trAininG

exerCises to improve

Your swimming

techniques

IIf you are keen to ramp up your swimming performance on dry land, you should add strength-training exercises to your regime. It is

imperative to optimize your muscle strength, power, and endurance, without bulking up. Furthermore, a well-planed strength program will strengthen the weak areas and enhance your posture and movement, which in return guarantees an injury-free being. Here we present the top exercises to do.

the Game

push-upPerform 3 sets of 5 push-ups with 45 seconds rest between each set. Balance on your toes and hands: hands just wider than shoulder-width apart. Keep your back and legs straight. Breathe in and lower your torso to the floor by bending your elbows to 90 degrees. Engage (tense) your abdominal muscles to keep legs straight. Get back up to the start position.

squatsPerform 2 sets of 15 squats with 45 seconds rest between each set. Stand with feet shoulder-width apart, try lengthening your torso while keeping the spine's natural S-shape. Contract your abdominal muscles and breathe in. Start to release your knees until they are over your toes and your thighs are parallel to the ground. Keep your heels on the ground and the weight over the back of the foot rather than the toes. Keep your back straight and hold your arms out in front of you. Press through the heels to return to the start position.

42 | August 2015

Abdominal CrunchesPerform 2 sets of 20 reps with 30 seconds rest between each set. Lie on your back, knees bent, feet flat on the floor, and hands by your ears. Curl your shoulders forwards, keeping your lower back on the floor. Tense the abs, breathing out as you lift and in as you lower. Keep a space under your chin, so your head stays in line with your spine.

the plankPerform 2 sets of 10 reps for each arm with 45 minutes rest between each. From lying face

August 2015 | 43

down, push yourself up on to your elbows and feet. Keep a straight line through the head and hips, without raising your bottom too high.

swiss Ball hamstring CurlPerform 2 sets of 10 reps with 30 seconds rest between each. Lie on your back on a mat and press your heels into the middle of the ball. Extend your legs and position your feet together, pointing your toes. Keep your shoulders on the floor, arms by your sides, and lift your hips off the ground by engaging your abdominal muscles and breathing out. Pull the ball towards your bottom until your feet are flat on its surface. Inhale and push the ball back to the start position.

Arm pull down exercisesPerform sets of 5-8 reps for maximum strength or 12-15 for strength endurance. Kneel down on one knee to the side of the machine. Take the hand nearest the pulley and grasp the handle with the hand high and slightly out to your side. Your back should be straight and your shoulders are wide. Pull the handle down and lower your arm across your body in a rotational movement until your hand is next to the opposite hip. Smoothly return the bar to the start position.

Rear pull: Perform sets of 5-8 reps for maximum strength or 12-15 for strength endurance. This exercise involves the opposite movement to the front. For this exercise you need a low pulley machine with the simple handle grip. Stand to the side of the machine and grasp the handle with the opposite hand. Make sure your back is straight, your shoulders are wide, and your chin tucked in. Start with your hand by the inside hip and fix a slight bend in the elbow. Pull the handle up and away from your body, rotating the arm up and out. Finish with the handle high and out to the side, with the palm of the hand facing forwards. Smoothly return the handle back and across to the opposite hip and continue.

hip extension and Flexion KickHip extension: Stand facing the low pulley machine, with the ankle strap attached to one leg. Lift this leg off the floor, taking up the slack of the cable, and place your balance solidly on the other leg. Hold onto the machine's frame with your hands to stabilize your upper body and check that your back is straight and shoulders relaxed. Pull the cable back dynamically by

extending the leg backwards until you feel you need to lean forwards and then get back to the start position.Hip flexion: Stand with your back to the low pulley machine, with the ankle strap attached to one leg. Lift this leg off the floor, taking up the slack of the cable, and place your balance solidly on the other leg. Use a stick to support yourself, and check that your back is straight with your shoulders relaxed. Pull the cable dynamically by kicking the leg forwards. Pull the weight, using your hip flexor muscles at the top and front of the thigh, until you start to lean back. Then return your leg to the start position. Perform sets of 10 reps at a fast speed and build up to sets of 20-30 for power endurance of this

movement.

Medicine Ball push-upsGear: One medium-sized hard medicine ball.Perform 5-7 reps for a set and repeat same motion with the other side. Start in a plank position with your right hand on the medicine ball. Bend your elbows,

lowering yourself toward the ground. Push yourself up returning to plank.

Lat pull-downGear: Your gym's basic lat pull-down machine.Perform 15-20 reps for each set. Set up your machine with a lightweight around 5 kilos. Stand, extend your arms with a slight bend in the elbow and place your hands on the bar a bit wider than shoulder-distance apart. Release your grip to where only the palms of your hands are on the bar. Slowly lower the bar down with control to hip level. Raise the bar with the same control back up to ear level.

the Game sLiM doWn in A spLAsh:

Best pooL WorKoUtsSwimming is a fun activity that burns calories, boosts metabolism, firms every muscle, and sculpts silhouette. Instead of sticking to the traditional swimming movements, here is a list of the top movements that would enhance your swimming experience, make it joyful, and help you lose weight.

44 | August 2015

August 2015 | 45

K-treadTargets: Arms, back, chest, abs, buttock, and hamstrings.In the deep end, tread water, make small circles with cupped hands, and lift right leg straight in front of you at hip level while reaching toes of left leg toward bottom of pool. Hold for 5 seconds.Switch legs quickly, bringing right leg down as you raise left leg, and hold for 5 seconds.Continue for 30 seconds and shift sides.

otter rollTargets: Back, abs, buttock, and legs.Hugging beach ball to chest, float on back, legs extended, and feet together.Roll toward left and over top of ball using entire body to make a full revolution and returning to start. Take a breath. Continue for 30 seconds, shifting direction of roll.

Ball LeverTargets: Shoulders, back, triceps, and abs.Holding beach ball with arms stretched straight in front of you; float facedown in chest-deep water so legs are extended behind you. Keep your feet together.Keeping arms straight, pull ball underneath you, drawing fast through water toward thighs in an arc. When the ball reaches thighs, bend elbows to bring it back to surface and press it forward to return to start position. Continue for 30 seconds.

pike scullTargets: Abs, hips, and arms.Sit back into water, treading with hands by sides, and lift both legs together so that you fold at the hips and your body forms a wide V, with head and toes just above surface.Maintaining V position, move cupped hands in small circles by hips to tread water and push yourself forward (sculling) down length of pool for 30 seconds.

Wave MakerTargets: Back, abs, buttock, and legs.Facing pool wall in chest-deep water, hold on to edge of pool deck with left hand and place right palm, fingers pointing down, against wall just below water line for stability.Extend your legs behind you at water level with both feet and knees together, then kick like a dolphin: Initiate the motion with abs and hips and transfer it through thighs to knees and finally to feet. Kick as hard and as fast as you can for 30 seconds, trying to make big waves.

step push-UpsTargets: Arms, back, and glutes.Start in plank position in the shallow end, hands on the top pool step and toes on the

pool floor. Slowly bend elbows to lower as far as you can without getting your face wet. Straighten elbows and repeat. Work up to 2 or 3 slow sets of 15 reps.

Waist-deep LungesTargets: Legs, hips, and abs. In waist-deep water, lunge with right foot forward, right thigh parallel to pool floor, left knee bent, and hands on hips. Quickly jump up, scissor legs, and land with left leg forward. Do 15 to 20 times.

the helicopterTargets: Hips, abs, glutes, hamstrings, and legs. “Jog” in the water to burn fat fast. Squat in waist- to rib cage-deep water, jump up, and jog for a count of 6. Repeat for 1 minute, and then rest for 15 seconds.

dolphin Kick drill on stomachTargets: Abs, hips, and legs. Swim with your hands down by your side. Move your body back and forth in a seesaw motion. Kick with both of your legs together.

streamline dolphin Kick drill on BackTargets: Hips, abs, and legs.Put your arms above your head with your arms glued to your ears and one hand on top of the other. Palms should face toward the ceiling. Use the same seesaw motion to kick with both of your legs to the other end of the pool.

Flip-turn practiceTargets: Abs. Swim into the wall, reach forward with your arm, pull forward as if you are doing a somersault, push off diagonally from the wall with your feet, and rotate back onto your stomach. Complete 20 to 30 flip turns.

the 4-Week plan to swimming Your First Mile

Week 1Warm up: 200 yards1 x 200 yards — easy (rest as needed)Endurance: 400 yards2 x 200 yards — moderate (rest 1:30 minute in between)

Intervals: 200 yards2 x 100 yards — build speed (rest 1 minute in between)

Warm down: 100 yards4 x 25 yards — easy (rest as needed)Total: 900 yards

Week 2Warm up: 200 yards1 x 200 yards — easy (rest as needed)Endurance: 600 yards6 x 100 yards — moderate (rest 1 minute in between)

Intervals: 300 yards6 x 50 yards — first lap fast, second lap moderate (rest 30 seconds in between)

Warm down: 100 yards1 x 100 yards — easy (rest as needed)Total: 1200 yards

Week 3Warm up: 300 yards1 x 300 yards — easy (rest as needed)

Endurance: 600 yards3 x 200 yards — moderate (rest 1 minute in between)

Intervals: 400 yards4 x 100 yards — make the first 100 easy, building up to a fast fourth 100 (rest 30 seconds in between)

Warm down: 100 yards4 x 25 yards — easy (rest as needed)Total: 1400 yards

Week 4Warm up: 400 yards2 x 200 yards — easy (rest as needed)

Endurance: 600 yards3 x 300 yards — moderate (rest 1:30 minute in between)

Intervals: 450 yards9 x 50 yards — 3 x 50 easy, 3 x 50 moderate, 3 x 50 fast (rest 15 seconds in between)Warm down: 200 yards2 x 100 yards — easy (rest as needed)Total: 1650 yards (1 mile)

tips to burn 350 calories in just 30 minutes:1. Set small goals like doing

more laps motivates you to swim faster and farther.

2. Do sprints to alternate shorter and faster distances in the pool with 10 to 15 seconds of rest to enhance your speed.

3. Waterproof headphones and iPod cases can help.

MAster BreAthinG teChniQUes WhiLe sWiMMinG

LLearning to have good breath control will lead to achieving proper and relaxed swimming performance. When the body is relaxed, the breathing rhythm can be controlled throughout the changing phases of the stroke, making it easier to swim at higher speeds. The difference between swimming and all other sports is that breathing in the water is a hard skill that is strongly correlated to boosting performance.

the Game

1. Relax. Relaxation of the muscles in the face, jaw, mouth, and neck is the most crucial skill for appropriate breathing while swimming. Swimmers who tense their faces in the water hold their breath underwater, which forces them to both exhale and inhale when they are above water, leading to a feel of exhaustion and overall lousy performance.

2. Exhale. As your face enters the water, your mouth should be slightly open to let the air pass between your lips and out slowly. Some swimmers exhale through the mouth and nose, while others exhale gently through the mouth only.

3. Your exhalation should be twice as long as your inhalation.

46 | August 2015

When to BreAthe?During freestyle, breaststroke, and butterfly strokes, swimmers complete the exhalation at the end of the underwater pull phase, just before their faces leave the water. In the freestyle, increase the rate of exhalation toward the end of the underwater phase of the stroke as the body slides forward and rotates to the breathing side and the face leaves the water. In the breaststroke, complete the majority of exhalation as the arms sweep in, the hips snap forward, and the head and shoulders rise up out of the water. In the butterfly, expel your air as your body is passing over the arms, the chest is rising, and the face is clearing the water. Although breathing takes place out of the water in the backstroke, it is important to establish a smooth, rhythmic transition between

inhalation and exhalation, similar to the other strokes.

rhYthMiC BreAthinG• You need to figure out how and

when to breathe. The critical action here is to begin exhaling through your nose/mouth as soon as you finish breathing in.

• The major problem with beginners related to breathing is that they hold their breath while their face is in the water, then try to exhale and inhale very quickly when coming out of the water, which results in a poor breathing pattern.

• Tip: You must exhale while your face is in the water. So when you turn to breathe, your lungs are mostly empty and ready to accept a breath of air. You do need to force the rhythm a bit. You should forcefully exhale through your nose/mouth as soon as you complete the breath. There's no pausing. It is a constant rhythm.

BiLAterAL BreAthinG And UniLAterAL BreAthinG:• The most common breathing

patterns in the freestyle stroke are bilateral breathing and unilateral breathing.

• In bilateral breathing, you breathe in every third arm stroke. This means you exchange your breathing side.

This pattern is commonly used by long distance and fitness swimmers.

• Advantage: Three-stroke or bilateral breathing will help you create and maintain an even stroke.

• drawback: It increases the time between breaths by 50 percent over a two-stroke or one-sided breathing pattern, causing a decrease in total oxygen flow while swimming.

• Tip: Try to include bilateral breathing in your workouts during warm-up, drills, easy aerobic sets, and short sprints like 25s and 50s. Then switch to one-sided breathing for moderate/hard-distance and mid-distance sets.

• In unilateral breathing you breathe in every other arm stroke. This means you always breathe in on the same side. This gives you lots of oxygen and is useful in short distance races.

• Tip: Don’t let this technique be the only breathing pattern you use while training.

• Once you have mastered these two breathing patterns, use other patterns when needed.

BAsiC BreAthinG driLLsThe following basic drills can be used to get familiar with breathing techniques in the water.

• drill #1: In shallow water, hold your breath and then crouch down so your head gets under water. Stay in that position for a few seconds and then rise up.

• drill #2: Same as drill #1, but exhale under water through the nose so you blow bubbles.

• drill #3: Same as drill #2, except that you now blow bubbles both out of your nose and your mouth.

• drill #4: In shallow water, crouch down until the water surface rests between your nose and your mouth. Now inhale above water through your nose and exhale under water through your mouth.

• drill #5: In shallow water, submerge your face and blow bubbles through your mouth, nose, or both. Then hold onto the pool edge and try to get into a horizontal position with your face turned downward. Continue to blow bubbles through your mouth and nose. To get into the horizontal position you can use a relaxed flutter kick.

• drill #6: Bob up and down with your body in shallow water. Inhale while your head is above water and exhale while your head is under water. This drill gets you familiar with rhythmic breathing, a skill that will be useful later on when learning the different swimming strokes.

4. If you gulp in water, shape your tongue as if you’re pronouncing the letter K. This tongue position prevents the water from going down your throat.

5. Wear swimming goggles to avoid getting water into your eyes. This will let you focus on one thing only which is breathing.

6. Inhale quickly when your mouth clears the water. This should occur naturally if you have exhaled properly in the water.

styles & Features

IImagine if volunteering became an important part in the Egyptian culture? A lot would change! The selfless act would not only benefit the volunteer by gaining new experiences that

flourishes his/her own self-development, self-fulfilment, and self-esteem but also contributing to a better community.

volunteer to Change egypt’s tomorrow!

so WhAt exACtLY does it MeAn to voLUnteer? Volunteers are people who dedicate their time, effort, and heart to the mission of improving their community. Volunteering is a vital undertaking that requires passionate, dedicated, and motivated individuals who come together to work as a team to inspire society’s positive growth. So who are they? They are people just like YOU!

In The Zone Sports have been more than fortunate to have an incredibly large team of volunteers supporting ELFIT over the course of the past 3 years, which continue to grow in size every year. Our incredible team is made up of a slew of volunteers across our Organization Team, Judges Team, and Activations Team. They may have joined ELFIT for a variety of different reasons, but all of

which include contributing and improving a healthier and fit community in Egypt. We would like to send a massive shout-out to each and every one of our Team’s volunteers, and say thank you for your sensational support, time, effort, and dedication… we could not be the great success we are today without each of you!

Being the first fitness competition in the country, ELFIT played such an imperative role in creating health and fitness awareness; having a team of individuals driven and dedicated towards this goal is therefore a necessity, and we are more than privileged to be working with Egypt’s finest volunteering crew! They attend countless meetings to help prepare for our activations and marketing events, along with endless hours supporting each of our fitness events and tours across the country. They show up well before the crowds of athletes

By: In The Zone

48 | August 2015

August 2015 | 49

and fans, to setup events, and stay well after everyone’s gone home, to pack-up and follow-up on event progression. Sharing their love of health and fitness with our team has helped ELFIT grow tremendously because they truly believe in the concept and in the success of a better Egypt.

WhY Are We rAisinG AWAreness And proMotinG the ConCept oF voLUnteerinG? ELFIT is merely one of the many great causes that are currently inspiring change across Egypt, with an enormous amount of other national projects that continue to need devoted and committed individuals to volunteer their time, energy, and efforts to make them successful. Becoming a volunteer not only means that you are giving back to the people in your region, but that you are contributing to a remarkable impact on positive change for your country. You may only be one person with a goal or a vision, but combined with a team full of like-minded individuals, you could have an incredible impact on anything from a small project, to genial ideas brought to the table by ordinary people who don’t own a company or have employees to do the job. Participating in the growth of ideas, projects, and events that improve the better of the people and community in your country has endless rewards, not to mention contributing to your own personal growth and endeavours.

so what are you waiting for? ELFIT, amongst numerous other entities across Egypt, are looking for inspirational, motivated, and committed individuals such as you to join the team and help us turn Egypt into a better tomorrow. If you’re a person who truly enjoys helping others and giving back to your community, then volunteering for this great cause is just the right place. Be part of a team where your voice is heard, your opinion is important, and your ideas are grown…where you play an incremental role in growth of projects that will inevitably change Egypt’s future for the better. So go ahead, be the change you want to see in the world, and become a volunteer today!

50 | August 2015

hoW did it ALL stArt?Stallions started from a deep-rooted passion for sports. I have been playing sports at Heliopolis club since the age of 7. Started as a water polo player and continued till I joined the first team. Later, I started boxing professionally at the Police Academy and won third place in the national championship. This endless drive to pursue sports led me to the idea of creating Stallions. I envisioned myself creating and becoming a fitness provider in Egypt who changes people’s mindset regarding sports. My aim is to make it a way of life, a healthy life.

In my efforts of creating my dream sports entity, I took the ISSA course, which is a personal training certificate to anchor my passion and approached 3 of my friends who

are passionate about sports and have the desire to pursue sports as a profession and together we launched Stallions. After a few months, my friends found their passions in different sports specializations and sought different paths.

As an athlete, I started focusing my attention on training athletes and enhancing their performance through a training approach called Sports Performance Training. I traveled to the USA to expose myself to this approach and took the Sports Performance Specialist certificate from NASM. However, not forsaking my initial desire to make sports and fitness a way of life, I started creating various fitness targets for individuals, to suit their fitness needs and engage them in this healthy, constructive lifestyle. However, my

personal goal is for individuals to train like athletes and that is what I aim to attain.As Stallions started to grow, the need for professional trainers arose and that is when I approached 5 of my friends who are among the most competent athletes and have also acquired their certification as Sports Performance Trainers. Together we make Stallions the success that it is today.

hoW did YoU prepAre For the seCond UrBAn rACe?The first Urban Race was an attempt to create an obstacle race similar to those held abroad so that it can be accessible to athletes and sports enthusiasts in Egypt. Thankfully it was a success and was attended by 500 athletes. We are now

styles & Features

KAriM isMAiL, owner and Founder of stallions and Urban race, speaks about his Journey of integrating A new Fitness Concept in egypt

preparing for the second Urban Race by enhancing the original obstacles and adding new ones to intensify the experience. As in any newly created event, we experienced some difficulties and weaknesses that we documented and we are working vigorously to rectify and improve.

WhAt WAs the FeedBACK LAst YeAr For this AMAzinG UrBAn rACe?We got very positive feedback regarding the obstacle course; however, we also received some constructive criticism regarding organization issues that we have taken into serious consideration.

CAn AnYone tAKe pArt in this rACe or is it restriCted For onLY hiGhLY trAined peopLe?Anyone with a slight sports background can participate, yet this race is designed to challenge and entertain.

teLL Us More ABoUt the seCond UrBAn rACe (pLACe, ChALLenGes, oBstACLes, prizes, etC.)We are holding Urban Race at Marrasi, North Coast and it is designed for various fitness levels. There will be 23 obstacles placed over approximately 10 kilos. Participants will start at the starting line and will race to reach the finish line. Those who do not wish to complete the race may stop and leave the race at any time. Participants will experience working alongside each other to reach the desired finish line but also have the chance to showcase individual abilities and strengths, as they will be wearing tracking bracelets that will document their time and performance. Prizes for winners will be revealed a week or two prior to the event but it will include domestic and international airline tickets.

August 2015 | 51

t FAC

tsF

Your body’s biggest muscle is the gluteus maximus in your buttocks.

Missing out on your night’s sleep can trigger the production of ghrelin, a hormone that causes hunger.

If you do not exercise regularly, you could lose up to 80% of muscle strength as you age.

Regular exercise can reduce the signs and symptoms of PMS.

The smallest bone of the body is in the ears.

You can tell whether or not you workout at a high intensity by seeing if you can speak a few words without taking a breath.

The human body has more than 650 muscles!

August 2015 | 53

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neW Litter oF hiGh-speC GAMinG MiCe Cougar unveiled two new models of high-spec gaming mice. The 550M is being rolled out as Cougar’s new flagship device, packing an SDNS-3988 optical sensor that boasts accurate tracking up to 6400 DPI. In terms of input, the 550M is par for the course; left and right click, a clickable scroll wheel, browser navigation buttons and a means of quickly switching between DPI presets. The mouse uses OMRON micro switches, which are guaranteed for 5 million clicks. Both mice use Cougar’s robust UIX customization suite. The 500M adopts a very similar physical design to the 550M, but with a lower DPI, a reduced feature set, and a smaller price tag. The 550M will retail for EGP 470, while the 500M will csot EGP 305. Both models will be available over the next few weeks, according to a report from Tom’s Hardware.

the Moov noW Uses MAChine sMArts to heLp iMprove YoUr WorKoUtsMoov, a fitness tracker powered in part by artificial intelligence. A more personalized fitness tracker, one that could use machine smarts to analyze your activity stats, calories and heart rate, among other metrics and offer tailored advice. The Moov Now’s hardware has different sensors, a replaceable battery that lasts about six months, and Bluetooth records much the same data as other wearables.You can also ramp up the intensity of a workout in progress, or turn on a “reduced coaching” mode. Available at amazon.com, for EGP 460.

portABLe GAdGets YoU WAnt to hAve in 2015never Lose YoUr eArBUds AGAin: this CUFF Keeps theM tAnGLe-Free on YoUr WristOn the outside, the Helix looks like a cuff bracelet intended for fitness. There are three magnets on one side of the loop that connect with the other side, thus allowing you to properly adjust the Helix to your wrist. The Helix has one awesome trick up its sleeve: a discreet storage compartment that stores a pair of Bluetooth earbuds. The earbuds’ footprint is smaller than a standard U.S. quarter’s; Ashley Chloe promises the buds deliver hi-fidelity stereo sound with an impedance of 16 ohms. In addition, it delivers passive noise isolation. The Helix can connect to up to 8 devices, using dual-mode Bluetooth 4.1 Low Energy. Through Bluetooth, it can connect to iOS, Android, or any wearable device that supports a connection to wireless headphones. Available at amazon.com, for EGP 1,500.

styles & Features

MisFit’s FLAsh LinK, the UniversAL reMote ControL And Fitness trACKerMisfit, released its latest product offering, the Flash Link. Essentially identical to the Misfit Flash, minus the wristband that makes it more similar to traditional wearables. Fitbit, the Link is simply a squeezable clicker placed atop a plastic disc, complete with a battery that provides all the power you need. When connected to the Misfit Flash app, the Link becomes a remote control of sorts, allowing you to do pausing or playing a song, taking a selfie, flipping through slides, or working as a fitness tracker. Currently, the Misfit Flash app is available on Apple devices, with the Android version to be released next month. The Flash app works not only with this latest product offering, but also with the more established Misfit Shine and original Misfit Flash. Available at amazon.com, for EGP 160.

54 | August 2015

portABLe GAdGets YoU WAnt to hAve in 2015

hAnds on: MipoW poWer tUBe 3000 LiGhtninGOne of the newest additions is the MiPow Power Tube 3000. It’s the world’s first Bluetooth Smart connected battery pack with an app, and it’s a surprisingly handy little feature. The Power Tube 3000 has a set of three LED lights on the front, which indicate how much power is inside the battery, it has a Bluetooth connection to your phone, which links up to an app. Open the app, and you get an exact percentage of how much life is remaining inside the battery. The Bluetooth connection also reminds you if you leave the battery pack behind, warns you if the temperature rises too high, and alerts you when the battery cell reaches a certain capacity during discharge. Available at MiPow’s own online store, for EGP 400.

xiAoMi deveLoped sMArt sneAKers Xiaomi released a pair of smart sneakers, made in conjunction with Chinese sports and fitness brand Li Ning. The smart shoes feature a tiny Bluetooth fitness tracker that slips inside a cutout in the heel, which then communicates with Xiaomi’s Mi Fit app on your phone. Wearers will find the usual information including steps taken and calories burned. The app is the same one that connects up with the Xiaomi Mi Band, and with the company’s Bluetooth connected scales, for a more complete picture of your health. Xiaomi’s wearable tech partner Huami will produce the sensor, and Li Ning will sell the shoes through its own website. There are two pairs, one of which is a brand new design, while the other is an existing style adapted to take the sensor. The newly designed Li Ning Smart shoes will cost EGP 510, and the ones based on the current model are even less, will cost EGP 250.

GLAsses BLoCK BLUe LiGht FroM YoUr phone For Better sLeepIf you’re guilty of staring at your phone right before sleeping or are plagued by eye-strain, headaches, and poor sleep, Jins Screen glasses could be a perfect solution to this issue. The lenses are clear, so the Jins Screen look just like regular glasses, except they block 25-percent of the blue light emitted from the screen of your device, the lenses are tuned to take away the key 460nm wavelength, which is not only the one that’s most problematic in terms of sleep disruption, but also produced in far higher quantities by smartphones than any other type of screen. Jins will start selling the Screen glasses on August 8, and there are several different options available. The Boxed Jins Screen are non-prescription specs, which come in eight different colors and two styles. The EGP 470 Square version goes on sale first, and another design called Wellington will follow in September for EGP 630.

August 2015 | 55

poLAr UnveiLs the Loop 2Polar believes it can recapture the magic of the Loop by honing in on its most appealing characteristic simplicity for the Loop 2, its new wearable. The Loop 2 is very much fashioned in its predecessor’s image. It’s about as bare bones as fitness trackers come, you won’t have any distinguishing marks other than the LEDs that comprise the dot-matrix display, the embossed “Polar” logo that runs around the edge, and two metal contacts for heart rate monitoring. Polar’s new band retains the original’s steel buckle. A vibration engine’s in town for inactivity alerts, alarms, and notifications from a paired phone. And a sensor array handles activity tracking, the Loop 2 will plot out basic metrics like step count, distance, calories, and your sleep activity. Available at amazon.com, for EGP 940.

56 | August 2015

Meet the

dr. edward r. Laskowskisports Medicine physician at Mayo Clinic

do weighted hula hoops provide a good workout or are they just a gimmick?Weighted hula hoops can be a good addition to your exercise program, especially if you’re able to hula hoop for at least 10 minutes at a time. In fact, any type of hula hooping, with a weighted hula hoop or a regular hula hoop, can help you meet your exercise goals and provide aerobic activity. Weighted hula hoops are bigger and heavier than are traditional hula hoops. You can use a weighted hula hoop as part of an overall fitness program to add variety to your workouts or simply as a fun way to get more active. Hula hooping can provide similar results as other types of aerobic activities such as dancing, including salsa, hula, belly, and swing dancing. An average woman can burn about 165 calories in 30 minutes of hula hooping, and an average man can burn about 200 calories in 30 minutes of hula hooping. If you try a weighted hula hoop, use a hula hoop that’s the right size for you. The hoop should reach somewhere between your waist and mid-chest when it’s resting vertically on the ground. You can experiment with different hoops to see which kind and size you prefer.

riham MasoudFounder, Managing director, and Personal Trainer at Crossfit Monkey Bars

Are they 6 or 8 packs?When you watch bodybuilders, famous models, and athletes, you might notice that some of them have developed an obvious 8-pack abs while others have 6-pack abs. Is that possible? Are the 8-pack abs real or are they just an illusion? Do they require more training than training for a 6 pack? Can the average Joe get an 8-pack?Getting 8-pack abs depends mostly on genetics. Not everyone can have 8-pack abs. Even those with genetic abdominal division that allows for an eight pack have to work hard to bring out those last two abs. Getting a defined 6 packs or 8 packs, requires for you to be at a very low body fat. In order to reveal them you need to get rid of that stubborn lower abdominal fat that most people struggle to burn off by eating healthy.The abs are not divided into upper, middle, or lower abs. The rectus abdominis (abs) is one muscle that functions as a whole. The abs are divided up by a connective tissue that is pulled tighter in some places and not in others. The bands act as dividers and give the impression of individual muscles. All that separates that extra row of 2-pack (below the belly button) that converts the 6-pack into 8-pack, is a connective tissue that is genetic. The reason why we all can’t have an eight pack is because we all have a different abs

structure; everyone’s abs look different and are unique to them, the thickness and spacing is different on everyone although you can change the thickness/development of your abs you cannot change the basic abs structure.

dr. timothy Morgenthalerpresident of the American Academy of sleep Medicine

does exercise late in the day cause insomnia?Regular exercise reduces stress and anxiety, and generally improves sleep. But for some people, exercising within a few hours of bedtime may cause problems getting to sleep. Keep in mind, everyone’s different. For some people, late-day exercise isn’t a problem.It may require some trial and error to see how working out affects the quality of your sleep. Without making any other changes that are likely to affect your sleep, take notes on how well you sleep after working out at different times. This can help you determine the time of day that’s best for your workout and the least disruptive to your sleep.

August 2015 | 57

e pertsMeet the

dr. rekha Mankad instructor of Medicine and Consultant in the division of Cardiovascular diseases at Mayo Clinic

i’d like to improve my heart health, but i don’t have the motivation to join a gym or make big diet changes. Any advice?It’s great that you want to improve your heart health. Don’t think that you have to make big changes to have an effect on your heart health, though. Even small, basic steps can have dramatic effects. One of the biggest drops in heart disease risk occurs when you go from living a sedentary lifestyle to being active for as little as one hour a week. Obviously, the more active you are, the better. But just one solid hour of activity over the course of a week makes a difference. Health professionals at Mayo Clinic have developed the Mayo Clinic Healthy Heart Plan. The entire plan is contained in the book “Mayo Clinic Healthy Heart for Life!” But one of the key messages is that even little steps can make a big difference.Some of these steps for getting started are in a two-week “Quick Start” section of the book termed “Eat 5, Move 10,

Sleep 8.” Here’s a summary of the Mayo Clinic Healthy Heart Plan’s quick start:

• Eat 5. Eat five servings of fruits and vegetables a day to boost your heart health. Start by eating breakfast and including at least one serving of fruit or vegetable. Snack on vegetables or fruits in between meals. Make a conscious effort to include fruits and vegetables in your daily meals. Don’t worry so much about foods you shouldn’t eat, just work on getting five or more servings of fruits and vegetables a day.

• Move 10. Add at least 10 minutes of moderately intense physical activity to what you do every day. Sure government recommendations say 30 minutes or more, but the bottom line is even 10 minutes makes a difference. For example, just 60 to 90 minutes a week of physical activity can reduce your heart disease risk by up to half. That’s a big benefit from a pretty small commitment on your part. It doesn’t have to be elaborate — take the stairs, take a walk, just get moving. As you become more active, you can try to increase your total amount of activity each day.

• sleep 8. Quality sleep is good for your heart. It can be a challenge to make time for good sleep, but it’s important. For two weeks try to get eight hours of good, quality sleep each night. Yes, each person’s sleep needs vary slightly, but eight is a good number to shoot for.

dr. Katherine zeratskyphysician

Can energy drinks really boost a person's energy?Most energy drinks contain large amounts of caffeine, which can provide a temporary energy boost. Some energy drinks contain sugar and other substances. The boost is short-lived, however, and may be accompanied by other problems.For example, energy drinks that contain sugar may contribute to weight gain — and too much caffeine, or caffeine-like substances, can lead to: nervousness, irritability, insomnia, rapid heartbeat, and increased blood pressure.Mixing energy drinks with alcohol may be even more problematic. Energy drinks can blunt the feeling of intoxication, which may lead to heavier drinking and alcohol-related injuries.For most people, occasional energy drinks are fine, but try to limit yourself to about 16 ounces (500 milliliters) a day. If you're consistently fatigued or run-down, however, consider a better — and healthier — way to boost your energy.Get adequate sleep, include physical activity in your daily routine, and eat a healthy diet. If these strategies don't seem to help, consult your doctor. Sometimes fatigue is a sign of an underlying medical condition, such as hypothyroidism or anemia.There are a few groups for which energy drinks are typically not recommended. If you have an underlying condition such as heart disease or high blood pressure, ask your doctor if energy drinks may cause complications. Teenagers, pregnant women and women who are breast-feeding may want to avoid or especially limit consumption of these beverages.

58 | August 2015

success story

Meet FAridA osMAn: A pioneer in egyptian swimming with 7 Gold Medals

teLL Us A Bit ABoUt YoUrseLF. I graduated from the Cairo American College in 2013, and currently a UC Berkeley student. I managed to resume my passion in university, where I joined the university’s swimming team, which won the Pac 12 and NCAA title this year.I am the national record holder in the 50 m and 100 m freestyle and butterfly. I have also competed in several national and international competitions, where I earned 7 gold medals in the Arab games in Qatar 2011 and was named best female swimmer of the year; received a gold medal and was a junior world record holder in 50 m butterfly in 2011 in Lima, Peru; participated in the 50 m freestyle at the London Olympics 2012; and joined the world swimming championship that was held in Barcelona, Spain in 2013 and was ranked 7th in the 50 m butterfly.

hoW did YoU disCover YoUr pAssion For sWiMMinG And Who inspired YoU to tAKe it Up?I started with synchronized swimming and whenever they wanted a female swimmer to complete the Gezira relay swim team, they would ask me to join. At that time there was a Romanian Coach called Cosmin, who discovered my potentials and kept asking my mom to let me join the swimming team and start training with them. At that time I was attracted to the environment of synchronized swimming (music, choreography, make up, etc.) I was not really interested in swimming; however, at that time we had a Russian coach in synchronized swimming who was so tough and unfair, but with the support and help of Coach Cosmin, I decided to give it a try especially that the Cairo Zone swimming competition was approaching. I started training with the Gezira swim team and this is how the road started. I love competing and racing and this is what inspired me to start swimming.

August 2015 | 59

WhAt Kind oF ChALLenGes did YoU FACe throUGhoUt YoUr JoUrneY?Honestly, I faced several challenges. First, there was an instable time, where the club changed a coach every year and sometimes every 6 months. Second, the system in Egypt does not integrate swimming and education in a successful manner. There was no cooperation between school and swimming federation, so I had to work really hard to balance between both. Third, there is lack of harmony between the federation rules and the club coach program.

teLL Us ABoUt the Most MeMorABLe MoMents in sWiMMinG. It is when I won the gold medal in the 50 m fly at the junior world championship in Lima, Peru. I was pleased with hearing the national anthem and seeing people looking at the flag.

teLL Us ABoUt YoUr GreAtest AChieveMent? The junior world swimming record in 50m fly, 7 gold medals in the Arab games in Qatar, the PAC 12 title in 50m free the gold medal in 200 medley relay, and 200 free relay in the NCAA.

WhAt sort oF Cross-trAininG do YoU perForM With sWiMMinG?Dryland including cardio, weights, spinning, dance, yoga, and ocean swimming.

WhAt other ACtivities do YoU indULGe in ApArt oF sWiMMinG?I love listening to music, shopping, and watching the famous TV show Friends. Who is YoUr idoL in the WorLd oF sWiMMinG?I am fond of the Olympic gold medalist, Natalie Caughlin. Her motivation to excel in swimming and win medals and titles really makes her my role model.

AnY UpCoMinG CoMpetitions? I will join the world swimming championship in Kazan, Russia, which will take place in August 2015. I got the A cut in the 50 m and 100 m fly as well as the 50 m free B cut in the 100 free. I am also qualified for the Summer Olympics that will be held in Rio in 2016 in 50m free A cut and B cut in the 100 free and fly.

is there AnY AdviCe YoU WoULd LiKe to Give to sWiMMers?Be dedicated, pursue your dreams, and believe in yourself. Accept challenges and overcome problems because sacrifices need to be made in order to succeed.

tFA hACiendA BAY ChALLenGeAUGUst 21st Mark your calendars for the upcoming TFA challenge in Hacienda Bay, Alexandria-Matrouh road. An exciting swim-run race that introduces the option to participate as a team for the first time! Stay tuned for event information and registration process in the coming days.For more information and reservation, you may contact:Train for Aim: 0100 658 0184

UpCoMinG events

UrBAn rACe MArAssi 2015AUGUst 29thThe most anticipated fitness event of the year- Urban Race Egypt 2015 is coming to Marassi once again! New obstacles and a whole lot more fun await you! Both genders, of all ages and fitness levels. Everybody is welcome to share an unforgettable experience! Get Ready and Spread the Word!For more information and reservation, you may contact Register online at www.urban-race.com

zUMBA FestivAL in eGYpt!! AUGUst 28thCome and join our unique Bollywood dancing classes to have a memorable experience, held every Saturday at 35B. For more information and reservation, you may contact: 01112621532 – 02 27361938

60 | August 2015

prenAtAL YoGA CoUrse For preGnAnt WoMen (preGnAnCY YoGA) With hAnnAh KAMAL At 35BAUGUst 8th (everY sAtUrdAY)Come and join our prenatal yoga for pregnant women with Hannah Kamal the Intuitive Counsellor, the Yoga Teacher, and the Owner/Founder of 35B, the first and the only healing space in Egypt for ladies only. This course is important for any stage of pregnancy, it will help your body, mind, and breath to gently and easily welcome your baby. This course is 4 classes, each class lasts an hour for four consecutive Saturdays. Course fees are 300 L.E. Reservations take place on all days except Mondays.For more information and reservation, you may contact:02 27361938

August 2015 | 61

Eight Fitness Club celebrated the opening of its new rooftop venue The RooFit in Ramadan inviting the top Crossfit teams from across the city to battle it out and compete on 1st, 2nd, and 3rd places in The RooFit Ramadan Fitness League Season 1. The tournament was organized by In The Zone, media sponsor was

The Fitness Magazine, and the food sponsor was Kcal! The competition was held on 3 consecutive Fridays with 5 teams competing on prizes of value 8000 LE! The 3rd day of the tournament was when the final round was held, and the results and prizes were announced! The RooFit opening was a start to a new

successful outdoor training venue!

eight Fitness Club Celebrates the opening of its new rooftop venue

the Fitters

62 | August 2015

the Fitters

August 2015 | 63

For the first time, The Fitness Magazine hosted a monthly challenge, where it took place at CrossFit Machine located on the roof top of Gold’s Gym Katameya Club. Participants had to complete 1-kilometer row and

100-meter sled push (males 60 kg and females 40 kg) as fast as possible. The male winner with time of 4 minutes 47 seconds was Essam Ali and female winner with time of 6 minutes 28 seconds was Eman said. Each winner

won a one-month membership at CrossFit Machine, products from nature’s selection, 1 night in a double room in Hilton Pyramids Golf Resort, and a feature in The Fitness Magazine’s next issue.

64 | August 2015

the Fitness Magazine Monthly Challenge

next monthly challenge will be held at Eight Fitness Club, Heliopolis. Challenge and prizes will be announced soon at our social media platforms.

FoLLoW Us on FACeBooK: The Fitness Magazine, Eight Fitness Club

on instAGrAM @thefitnessmagazine @eightfitnessclub

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