one life magazine 7

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ONE LIFEON

E L

IFE

LIvE It WELL ®

MovE WELL. Eat WELL. FEEL WELL.

one life. live it well.

SUMMER 2012

MovE WEll

Eat WEllFEEl WEll

HikingNature at your Feet

Now available at Holmes Place ShopsFeel like an Olympic medal winner with Speedo swimwear

The Grill Champion

A Holmes Place chef is a BBQ World Champion

Swimming Special

Vote for your favorite Holmes Place pool

WIN!PRIzES WoRtH

2,000+ EURo

SUMMER 2012 | HolMES PlaCE | 3

Welcome to the latest edition of One Life magazine. In this summer edition, we rec-ognize that many of our members will depart on vacation and cannot continue their daily club routines. While you cannot take your Holmes Place club with you, you can take our spirit with you—we have provided some interesting and innovative ways for you to keep working out at your holiday destination. Members of our wellness team have provided some great tips on how best to get started.

In the Eat WELL section of this issue, we feature many new healthy and fast recipes and take a look behind the new fad of “bubble tea.” In the FEEL WELL section, the Holmes Place yoga trainer team ex-plains how the practice of yoga can help you in other endurance sports.

In MovE WELL, there is a chance for you to vote for your favorite Holmes Place swimming pool and find out about some you may not have visited. There is a mini-guide to the olympics, some great app recommendations, and an introduction to two new sports that are rapidly growing in popularity: Piloxing and SurfSEt. By now, I hope that our readers are aware of Holmes Place’s serious commitment to helping our members to move well, eat well, and feel well. Holmes Place’s departure from the traditional “fitness club” model is based on an understand-ing that today’s society needs a balance that exercising alone does not provide. Why exercise and then put the wrong “fuel” in your body? Why eat properly only for your digestion to be affected by your stress levels?as an example of that commitment, each of our clubs now employs at least one nutritionist, dedicated and available to you to help improve the quality of your life through optimized nutrition. over the next few months, we will be investing heavily across the group in our spa and relaxation facilities. Having completed the premier day spa in Europe at Potsdamer Platz, Berlin, we have re-invested in wellness in our clubs in Laus-anne, Hamburg Bahrenfeld, Geneva, and elsewhere. Holmes Place celebrated 10 years of operations in Greece earlier this year. The re-cent economic and social upheavals in this country have been cause for the entire Holmes Place family to pull together. Despite the difficulties and the negative me-dia coverage, we feel confident—our new club opened in Glyfada in april, and has been a success beyond our expectations. Holmes Place Greece has also just won an international Superbrands award and the Greek business has our full support.This has been the exciting year so far that 2012 promised to be, and it will get even better with the launch of some exciting new group exercise programs that I have been heavily involved in myself. We are working to keep your experience at Holmes Place unique and inspiring. Please let us know how we can improve. You only have One Life—Live it well.

Please feel free to write to me at: [email protected]

Doron DICkMaNCEO, Holmes Place Europe

Editorial

Dear members and friends,

mailto:[email protected]

22 HikingSome great tips on where and how to get started

3Editorial

MovE WELL6 10 Fitness tips to: Move Well

8 Swimming Special Which is the favorite Holmes Place pool? Plus recommendations from a swimming coach

12 london 2012 Mini-guide to the Summer Olympics

14 Impressions The latest club opens in Glyfada near Athens, Greece

16 apps The best and worst smartphone applications for the Olympics, swimming, and hiking

18 New Fitness trend Piloxing

19 New Fitness trend SurfSET

20 Summer Sports Events Summer events for swimmers and hikers

22 Hiking Nature at your feet

HoW QR-CoDES WoRk:Simply download a free app for QR

codes from the app store (search for QR) and launch it. Direct your camera to the QR code and scan it, and you

will be taken to a website.

14 31

Contents

Eat WELL24 10 Fitness tips to: Eat Well

26 Nutrition Column: Why water really is that important

28 the BBQ World Champion …… works at Holmes Place! Plus some fresh salads to go with your grilled meat.

30 Fast Fit Food New Member Recipe: Salmon Tartare with Strawberries

31 Baking Column A light orange-and-lemon chiffon cake

32 Bubble tea Summer fun or calorie trap?

38 Yoga

How yoga can be a motivation

boost for any endurance sport

and life overall

20 Calendar: Summer Sports EventsFrom swimming with Nessie to hiking in the Alps

FEEL WELL34 10 Fitness tips to: Feel Well

36 New @ Holmes Place Shops: Speedo & more

38 Yoga How to get the most from yoga in other kinds of sports—or walks of life

40 Events & awards Holmes Place news

41 Motorola Sweepstake Special Win a MOTOLUXE Android smart-phone

42 Sweepstakes


Contents

WellMoveSummer, sun, holiday

travels. The only problem is that you have to leave your favorite fitness club back home. Fortunately, these 10 expert tips can help you keep fit even

while traveling.

6 | HolMES PlaCE | SUMMER 2012

Fitness

Fitness in your hotel room. A fun way to start your vacation day is with a light workout in your room,

using a water bottle as a light weight. You can also get in some quick abs work while sitting on the bed.

Crossfit. One of the advan-tages of Crossfit is that it can be practiced anywhere, just

by using what a location has to offer—be it a piece of wood or deep sand on a beach. The goal is to both build up muscle and improve endurance and strength.

Jogging. Light running will help mobilize the whole musculature, improve oxy-

gen absorption in the blood, and sup-port circulation and weight loss.

Horseback riding. Take ad-vantage of vacation time to try horseback riding, which

promotes an upright body posture and strengthens the leg and gluteal muscles. Stud farms and ranches of-ten offer beginners’ lessons, as well as riding excursions.

Relaxation time. Yoga, tai Chi, Chi Gong, and Body Balance are the new trends

when it comes to relaxation sports for body and soul. If you are already fa-miliar with some of these practices, just grab a towel and find a quiet place at the beach, the hotel terrace, or a nearby park to indulge.

Beach time. Those who do not want to just lie in the sun like a blob can

work out at the beach. Jogging bare-foot on the sand is more work for the body than normal running on pave-ment. If you are looking to flirt as well, check out some beach volleyball. Even building sand castles can turn into a high-performance sport if you are ambitious enough!

Discover nature by foot. Hiking to take a break from everyday life can be done at

any age and almost any place. Hiking strengthens the whole musculoskele-tal system, as well as the cardiovascu-lar system. It takes no special prepa-ration or training, but be sure to wear the right shoes to support and protect your ankles.

Pedaling. Bicycles can be rented almost anywhere. Cycling through nature is

fun, absolutely family-friendly, and quite relaxing. The spirit and purpose of this sport is to strengthen thigh and gluteal muscles. If you like your cy-cling to be more adventurous, try a mountain bike.

animation programs. Hotels often offer fun new sports challenges. How about a

dance lesson for a change? Only 10 minutes of moving will count toward training endurance, coordination, elasticity, and muscle power.

Sea and pool. If your hotel is not near the sea, it will almost certainly have a swimming

pool. Improve your condition by trying out different swimming styles or join-ing a water gymnastics group. Water has a supporting effect that makes it a friendly training environment for your muscles and joints.

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Swimming coach Björn Sangmeister offers

individual swim courses as well as group classes at Berlin’s Holmes Place

Club Ostkreuz.

In swim commentary on TV, there is often talk of “hard” and “soft” wa-ter. Which is better?

For mere mortals, those are minor differences. This only gets interest-ing when top athletes compete for advantages of hundredths of a sec-ond …

What kinds of swimming classes do you offer?

learning new swimming techniques beyond the old-fashioned breast stroke is getting increasingly popular. Instead of just moving the arms, many want to learn the leg movements and the head-driven bodywave common-ly used in the butterfly. The butterfly is the hardest to learn and the most ex-hausting. Even well-trained athletes often need to catch a break after just one lane of the butterfly.

Which is healthier: swimming in a pool or in a lake?

It all depends on the lake’s water quality and if it has been approved as safe for swimming. Pools will al-ways have a certain amount of chlo-rine, but, in most places, that is strict-ly regulated by law and controlled. Chlorine is needed to keep pool water clean; in a lake, that would be done by algae. If you can actually smell chlorine, then there’s too much of it. At Holmes Place pools, that is something you don’t need to worry about, since our excellent tech guys always keep the chlorine at a safe level. Another advantage of swimming in-doors is that it can be done at night and in darkness—something that would be dangerous in a lake.

WavesMaking

Every Holmes Place club has a pool, but which one do you like best? Now you can vote for your favorite!

a Dip in the Pool

Björn Sangmeister is a personal swimming coach at the Berlin Holmes Place Club at Ostkreuz

Köln Am GürzenichModern elegance in Cologne’s famous Old Town, near the Dome.


Swimming Special

What makes it so hard?You have to learn the powerful, head-driven bodywave and execute it at each stroke. Just plain moving ahead is difficult in the beginning, but you can start out wearing fins to get the hang of it. video analysis is a great tool, partic-ularly in improving the body’s position in the water. If you are almost upright, you won’t move ahead very well. We always start out with theory, because the techniques have to be learned bit by bit, stroke by stroke. Coordination is very difficult in the beginning, but again, fins will help overcome those first obstacles. I am a huge fan of fins.

Why do things change so much and fast in swimming?

Development is moving ahead rapid-ly, because research in biomechanics has gotten professional and highly sci-

entific. The tiniest movement can be analyzed for its effects on water pres-sure and water resistance, and how to optimize it all. For the fingers, a slightly splayed-out position is—at least cur-rently—recommended, which can be learned by using hand paddles, such as ones by Speedo (available in the Holmes Place shops).

What makes water so popular as a training environment?

the buoyancy of water makes it very easy on the joints, and it is great for overweight people who are just start-ing out because it helps them get mov-ing and motivated. Very helpful with that are group workouts, which also have resulted in many new friendships being formed here. It is recommended to combine swimming with some com-plementary strength training, just like

top athletes would do. As the arms and legs get stronger, it all gets easier.

How long and often should you work out in the water?

For healthy people, I would recom-mend training twice a week for 30–60 minutes at a time, always depend-ing on their physical condition. It is important for people with heart dis-ease to consult their doctor about safe swimming, since blood pressure will change when you’re in the wa-ter. as soon as you start feeling cold and the lips turn a shade of blue, you should stop. When you get too tired, your technique starts to suffer. For suc-cess in learning techniques, it is best to have a clean slate and not several years of established bad habits. any-thing is doable, but it will take longer to relearn than to start fresh.

A pool is a pool is … not like any other pool. Yes, they all have water in them, but, as you will see on the next few pages, each one is unique, at least at Holmes Place. What do you see when you swim? How is the lighting? Do you like the amenities?

(Hirschberger Straße 3 in Lichtenberg, Tel.: +49 30 557 79 79 00, Fax: +49 30 557 79 79 10, [email protected])

Hamburg Bahrenfeld A highly modern club built in a remodeled former factory, which gives it its own unusual charm.


Swimming Special


a Call to votE: With this issue, One Life introduces the Members’ Favorite award (MFa). This time, you can vote on your favorite Holmes Place club pool on both the One Life and the Holmes Place Facebook pages. Here are some options, and you can send in suggestions for your very own favorite club pool as well. If you do, please include a brief explanation of why you like that particular pool the best.

Düsseldorf KönigsalleeThe club in a top area of Düsseldorf features a 21m long sports pool

Berlin OstkreuzThe biggest Berlin Holmes Place pool, with a view of the lobby.


Swimming Special

1Water is called H2o because it is made up of

two elements: hydrogen and oxygen. Each water molecule consists of two hydrogen atoms bonded to a single oxygen atom.

2 Water covers about 70% of the Earth’s

surface—the same percen-tage as in the human body.

3 ocean tides are caused by the rotation

of the Earth and the gravitational pull of the Moon and Sun acting on ocean water.

4 Water from a sea or ocean is known as

seawater. On average, every kilogram of seawater contains around 35 grams of dissolved salt.

5 The longest river in the world is the Nile River,

which reaches 6,650 kilometers in length (4,132 miles).

6 Pure water has no smell and no taste, and a

neutral pH level of around 7.

7 While most people know that water boils

at 100°C (212°F), this is at

the normal condition of sea level. the boiling point of water actually changes relative to barometric pressure. For example, water boils at just 68°C (154°F) at the top of Mount Everest, while water deep in the ocean near geother-mal vents can remain in liquid form at temperatures much higher than 100°C.

8 the Earth is a closed system, similar to a

terrarium—it rarely loses or gains extra matter. the same water that existed on Earth millions of years ago is still present today.

9 an elephant can smell water up to three miles

away. A dog’s nose is so sensitive that it can tell the difference between a tub of water and a tub of water with a teaspoon of salt in it.

10 Most of the water on Earth—97 percent, to

be exact—is saltwater and can’t be used for drinking purposes. Only 3 percent is freshwater, and most of that is tied up in the polar ice caps and glaciers.

Fun Facts about Water

Berlin Potsdamer PlatzSmall but chic: the wellness pool in the latest Berlin HP-Club addition.


Swimming Special

Games Begin!

London 2012

Let the

The Queen had her Diamond Jubilee; now London is bracing for another event that is just about as rare: the Summer Olympics 2012. We tell you

what is new, what is getting old, and what to look out for.

When: From July 27 to august 12, 2012.

Record: After beating out Paris, Madrid, New York City, and Mos-cow, 2012 makes London the first city to host the modern-day Olympics for a third time, after 1908 and 1948.

Where? The main action will take place in a new 200-hectare olym-pic Park built on a former industrial site served by the Strat-ford tube (subway) stop in East london.

Interesting venue: The aquatics Center in the Olympic Park was designed by Iraqi-British architect Zaha Hadid and has room for an audience of 17,500. The 160 m-long roof resembles the shape of a wave.

opening ceremony: Will be called “the Isles of Wonder” and be produced by artistic director and oscar win-ner Danny Boyle (“Slumdog Millionaire”). Sir Paul McCartney will perform at its close.

Most attrac-tive athlete? A strong contender is the 2006 runner-up to Miss Paraguay, leryn Franco, who finances her javelin career by model-ing. Of course, every country will have its very own favorites— and we hope they all win!

Which sports are out:U.S. favorites softball and baseball.

How many sports are there?

26 sports in

39 disciplines.


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Medals: At least this time, the medals are round again and weigh about 400 g. About 4,700 have been produced at the Royal Mint. Sport and discipline get engraved on the rim. Designer David Wat-kins followed recent tradition, with the front showing Nike, the Greek Goddess of victory. The re-verse shows the River Thames, the Games logo, and a mass of lines representing athletic energy.

Which sports are in: Nothing new! karate and squash almost made it but failed to get enough votes. Golf and rugby sev-ens will not be added until 2016. Some disciplines have been changed or added, though: Mixed dou-bles in tennis returns to the Olympics after 88 (!) years.

How many participants?Athletes from

204 nations will take part.

What about the Paralympics? They will take place from august 29–September 9, with 20 sports in 21 disciplines. For the first time, the developmentally disabled will be allowed to compete.

Mascots: Wenlock and Mandeville are animations depicting two drops of steel from a steel-works in Bolton. They are named Wenlock, after the Shropshire town of Much Wenlock, which held a forerunner event of the cur-rent Olympic Games, and Mandeville, after Stoke Mandeville, a village in Buckingham-shire where a forerunner to the Paralympic Games was first held.

the logo: Cost £400,000 (about 580,000 €) and was developed by the London design company Wolff Olins. The logo is supposed to represent the number 2012 with the Olympic Rings in the zero, but looks down-right ugly. Suppos-edly, it is aimed at young people, but, so far, the reaction has been extremely negative across the board.


London 2012

Glyfadaa new fitness & wellness temple in athens

olmes Place Glyfada ope ned its doors to welcome its new members on the first of April. The modern building in the

southern suburbs of Athens has be-come the ultimate wellness destina-tion for those who choose wellness as a way of life. The strict, high standards under which Holmes Place Glyfada was created and the luxurious feel of its facilities make it one of the most prestigious Holmes Place Clubs inter-nationally—and well worth a visit for tourists (right after the Acropolis!).

H

Holmes Place Glyfada is housed in an ultramodern, spacious area of 3,400 square meters and features:• heated 25-meter pool with aqua pro-

grams and swimming programs for kids• Jacuzzi & Relaxation area • beautiful, spacious gym area with sea

view, equipped with the latest cardio-vascular machines (treadmills, bikes,

rowing, glidex, and wave), state-of-the-art equipment for resistance training, and free weights

• 4 group fitness studios: cycling, Pilates, Move Well (for fitness/aerobics), Body & Mind (for holistic/yoga)

• Small group training with special equip-ment (TRX®, Bosu, Kinesis, Power Plate) in the Functional Training Zone

• nutrition center• spacious and luxurious

changing rooms• sauna & hammam (Turkish bath)• spa• indoor & outdoor café-restaurant• roof garden for chill-out drinks• parking

If you find yourself in Athens, be sure to check out Holmes Place Glyfada:83 Gr. lampraki Str., 166 75 Glyfada | [email protected] | www.holmesplace.gr


http://www.holmesplace.gr

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SOMMER 2012 | HolMES PlaCE | 15

Section

n celebration of the 10-year an-niversary of Holmes Place Clubs in Greece, Holmes Place Greece

organized one of its biggest fitness events ever on May 11 and 12: the Hol-mes Place Festival.Members of all three Greek clubs and their friends enjoyed two days of group classes in a festival full of energy, music, and rhythm at the brand-new fitness studios of Holmes Place Glyfa-da. Offerings included special dance, cycling, yoga, and Pilates classes.Special guests, exclusively invited for the Holmes Place Festival, were the renowned international dance pre-senters laeti vital and tom Woll, who brought fun and adrenaline to new heights with lively dance classes, inclu-ding Step ’n’ Dance and House Moves Dance aerobics. Among the highlights of the event were a “Spin like a Cham-pion” cycling class with Greek olym-pic champion athanasia tsoumeleka and “Xtradvanced” and “Power Yoga” with famous Greek presenters George Xiros and Niki Petroulaki.The event ended with a party at the Roof Garden of Holmes Place Glyfa-da, overlooking the glittering city lights of athens, with great music, cocktails, and lots of positive energy from all par-ticipants.

Fitness, Dance & Friends

Holmes Place celebrates

I

FiTNESS

The Summer Olympic Games in London are the first ever to be accompanied by a full

onslaught of new media. Hobby athletes like swim-

mers and hikers can, of course, benefit from apps,

too. Here are some recom-mendations for you.

SWIM CoaCH PlUS HDééééé

MotIoNX GPS ééééé

2.39 € 0.79 €

There is hardly a better tool to improve your swimming technique than video analysis. With this professional-looking and regularly updated app, you get a clever analysis tool to help you compare your own strokes to those of Olympic athletes, detail by detail. By Cricket4Evry1 Pty ltd

The most popular and most useful app for iPhone hikers. The developers are doing a great job of listening to user re-quests and incorporating regular up-dates into their program. For anyone who likes to work with GPS orientation, there is no way around MotionX.By Fullpower technologies

aPPSoLutE apps


loNDoN 2012: Official Join In App for the Olympic and Para-lympic GamesioS & androidééééé

iSWIM lItEééééé

PEakS ééééé

alPINEQUESt GPS HIkING android ééééé

loNDoN 2012 ééééé

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FREE

FREE

2.39 €

FREE

0.79 €

The official app of the Summer Olympic Games has a lot to offer: from a torch tracker to London’s cultural offerings during the Olympics to info about the Paralympics—and you can easily build your own Olympics schedule. (The BBC has announced the launch of its very own Olympic apps, with live streaming, etc., but they were not ready for review by presstime for this issue). www.london2012.com/mobileappsBy the london organizing Committee of the olympic Games and Paralympic Games limited

Beware the trap: Instead of a use-ful swim-training app, iSwim hides a dumb gimmick game behind its cool name. You are actually supposed to simulate swimming by poking your touchscreen with one finger—cramps guaranteed. Apparently the updates have gone totally belly-up as well: The last sign of life is from 2009 … By apps4life

The U.S. company Go Swim was founded by a couple of former Olym-pic athletes turned coaches. They have 10 years of experience in making swimming DVDs in close collaboration with top athletes. The considerably large app features Twitter feeds, an international swimming community, excellent training advice, and stream-ing videos. By Mobile Roadie

Helps swimmers keep track of their traveled distances, times, and speeds. Of course, this is only a secondary tool, given smartphones’ unfortunate reluctance to keep working under water …By Walsh itechnology llC

Sounds like a fantastic idea: All you have to do is point your iPhone at a given mountain and zoom—you find out all about it. However, you will learn nothing at all in this instance, because this amateur (cr)app just will not work; no wonder, when its last up-date was 2010.By Jonathan Harclerode

It would be great that there is a free version of this app. Unfortunately, it turns out to be very lite—the free ver-sion is missing the app’s main high-light: its GPS tracking. If you’re likely to get lost or don’t have something else that includes GPS, go for the full ver-sion. An extremely useful feature for hikers is that the app works offline as well as on. A must!Full version, 4.99€By Psyberia

A fee-based app for the Olympics. You can save yourself the expense, since all its functions—a medal count and schedule—are available for free in other apps that are done even better. By Jesse Head

FREE

SWIM SPEEDSééééé

Go SWIMééééé

FREE

apps


http://www.london2012.com/mobileapps

J ust when you think that just about everything that can be invented has been invented, even in fitness, a new trend or training device breaks onto the scene and shows that, even given the natural limitations of the human

body, new workouts are still possible. In fact, the possibilities are huge, considering how many new trends are based on new combinations of established ones. The very latest example is called Piloxing—a vi-brant and attractive mix of Pilates, boxing, and dancing that has many female fans in particular. Among the growing number of (naturally female) Hollywood stars promoting Piloxing are actress and singer Hilary Duff and alexis Bledel of “the Gilmore Girls.“As it should, given that Piloxing was developed with women in mind by Swedish fitness coach and dancer viveca Jensen. She perfectly embodies the official website’s (www.piloxing.com) slogan: “Sleek. Sexy. Powerful.“ The goal of the Piloxing full-body workout is strengthening not only the body, improving en-durance, and building up muscles, but enhanc-ing the mind and soul as well. Core and balance also can improve through Piloxing.

New trend gets you strong, sleek, and sexy

The official training accessory for Piloxing is pret-ty basic: gloves that are filled with half-a-pound of sand. An intense class in Piloxing is supposed to be able to burn up to 900 calories.18 | HolMES PlaCE | SUMMER 2012

Piloxing

http://www.piloxing.com

SPRING 2012 | HolMES PlaCE | 19

Endless Waves

magine you have been surfing since the age of 9, but do not live in a classic surfing area. Mike Hartwick always had to improvise when it came to his favorite sport—both when traveling and in making time for it after he got involved in a hockey career, followed by one in finance. At some point,

he found the perfect solution: He developed SurfSEt after quitting his job in finance. SuftSET turned out to be a revolutionary workout program that takes place completely on a surfboard mounted on three inflated rubber tubes called RipSurfer X. Its motto is “Redefine your Workout. Redesign your Body.”According to the SurfSET website (www.surfsetfitness.com), Hartwick “would train with heavy weights in the gym during hockey season, and run away to the beaches of California to enjoy daily surfsets when the season ended. Mike loved the way his body looked and felt after months of surfing, and he hated having to leave the ocean behind and lose all the conditioning that came from his surf sessions.”Surfing in itself is already one of the most effective full-body training methods around. A SurfSET class cuts out the waiting time for the next wave and even skips the need to travel to the ocean, while adding some slightly modified surf movements for a whole-body workout. SurfSEt boosts core, balance, strength, coordination, flexibility, agility, and cardio—all at once. On top of all that, SurfSET is some crazy and cool fun! Another big plus: no sharks, storms, or dead calms to endanger the experience.One SurfSET class promises to burn up to an amazing 1,000 calories. For an opportunity to catch a SurfSET class when traveling, check the website.

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http://www.surfsetfitness.com

Governors island Swim New YorkJuly 28

New York City, NY, USA

Jump off a ferry and swim in the Upper New York Bay around Governors Island, New York City’s birthplace, with a spectac-ular view of Lower Manhattan and Brooklyn. A unique event that had to be canceled last year for weather reasons.

www.nycswim.org

Summer Olympics of the XXXth Olympic Games

July 27–august 12London, England, UK

London is the very first city ever to host three Olympics. The first two were in 1908 and 1948. This summer, London will host 302 competitions in 26 sports, including the newly reintroduced mixed doubles in tennis.

www.london2012.com

Starnberg Lake Swim

august 11Possenhofen, Germany

25 km southwest of Ba-varia’s capital, Munich, is the famous Starnberger See, where “fairy tale king” Ludwig II, who built Castle Neuschwanstein (see pages 22–23), drowned in 1886. At 56.26 km², Starnberger is Germany’s fifth-biggest lake; yet, because of its average depth of 53 m, it holds the second-largest amount of water in a German lake.

www.starnbergersee- schwimmen.de

ischgl ironbikeaugust 3–5ischgl, Austria

The beautiful Tyrol in the Alps is a perfect backdrop for one of the most challenging moun-tain bike races in Europe.

www.ischgl.com

Monster Swim august 18

Loch Ness, Scotland, UK

See if you can spot Nessie, the fabled Loch Ness mon-ster, while swimming in one of the UK’s largest lochs: Loch Ness in the Scottish Highlands. Loch Ness is 280 meters deep and holds more water than all of England’s and Wales‘s lakes com-bined! Wetsuits are recom-mended, as water tempera-tures are very low. A big plus for this bone-chilling event: It is all for a good cause—rais-ing funds to battle cancer.

www.monsterswim.co.uk

Marathon-Swim Zürichseeaugust 5

Rapperswil, Switzerland

The 25th International Self-Transcendence Marathon Swim goes from Rapperswil to Zürichsee. At 26.4 km, it is the longest competitive swimming event in Switzer-land.

http://ch.srichinmoyraces.org


Calendar

http://www.london2012.com

http://www.nycswim.org

http://www.ischgl.com

http://www.starnbergersee-schwimmen.de



http://ch.srichinmoyraces.org

http://www.monsterswim.co.uk

Karwendelmarschaugust 25

Scharnitz, Tyrol, Austria

If you want mountains, here you get mountains! The impres-sive 52 km track leads through protected alpine nature areas and is suited for hiking, running, or Nordic walking.

http://karwendelmarsch.info

2nd Wander-Festivalaugust 31–September 2

Berchtesgaden, Germany

The Berchtesgadener Land is also called the “Pearl of the Alps,” due to its rare beauty. Two different 24-hour hikes are on offer —one more classic, one more adventurous—plus several shorter hiking events.

www.berchtesgadener-land.com

2nd Olympiapark Berlin Staffeltriath-lon (Relay Triathlon)

September 16Berlin, Germany

What is the improved version of a triathlon? A relay triath-lon. This event builds on a successful premiere last year.

www.startschuss-berlin.de

Hiking FestivalSeptember 15–october 7

Kobarid, Scca Valley, Slovenia

This festival includes 17 guided hiking tours, along with exhibi-tions and lectures.

www.dolina-soce.com

island Swim august 18

Potsdam, Germany

This big swim party with sever-al competitive races around a picturesque little island in the former Prussian capi-tal draws lots of spectators. Even children can compete in their own, shorter course.

www.inselschwimmen.de

Earl of Pearl— Austrian Open

Water Cupaugust 19

Zell am See, Austria

Participants can build up scores in several swimming events in different Austrian lakes, leading up to a grand finale in August.

http://openwater.jimdo.com


Calendar

http://karwendelmarsch.info

http://www.startschuss-berlin.de

http://www.dolina-soce.com

http://www.berchtesgadener-land.com

http://www.inselschwimmen.de

http://openwater.jimdo.com

Hiking through a dramatic backdrop of mountain scenery gives you the opportunity to witness the great wonders

of the natural world while testing your physical endurance. if you are want to keep fit and have a desire to explore

nature, hiking lets you do both.

Nature at Your Feet


Hiking

Famous routes in EuropeSnowdonia National ParkThis exhilarating trek across one of Britain’s most popular hiking routes exposes you to the fabulous panoramic scenery of Snowdonia in North Wales. Consider staying at the youth hostel in Pen-y-Pass. After leaving the parking lot, head west-ward along the winding path that overlooks the beautiful lakes of teyrn llydaw to your left. Tackle the steepest and rockiest stage of the path before turning left, alongside the great Snowdon Mountain Railway. The entire length of the journey is around five kilometers and involves an ascent of around 700 meters. On a clear day with excellent visibility, the view from Mount Snowdon is breathtaking.

Mulhacén, Sierra Nevada, SpainMulhacén is the highest mountain peak in mainland Spain and offers a thrilling adventure off the beaten track. This relatively unmarked trail is suited to the en-thusiastic, creative hiker seeking the perfect opportunity for a challenge. Walk-ing from the beautiful village of trevélez at 1,500 meters to the peak (3,482 me-ters) is a four- to five-hour journey for the intermediate hiker. The view from the top offers a remarkable vantage point from which to observe the Sierra Nevada, although it is largely out of bounds during the winter months.

Neuschwanstein to Tegelberg, GermanyThis 19th-century castle, nestled in striking Bavarian scenery, offers marvelous views. The hiking route from the castle to the towering tegelberg toward the east includes an ascent of around 750 meters and a distance of approximately two kilometers. The views of the lush forestry and towering peaks are well worth the effort.

PreparationHow you prepare for your hiking trip will greatly affect your physical perfor-mance. The most essential requirements for any hiking expedition include:• appropriate clothing for a variety of weather conditions• A detailed map and a well-planned, defined route• a bag or pack filled with all the essentials (and little more)• a light source, in case you get lost after sunset• a cell phone with GPS capability

The right gearSporty trainers – the new hiking shoesSporty trainers have recently come into fashion because of their versatil-ity. They can be used in a wide range of settings, from hiking up a steep mountain to playing a game of golf. Brands like Merrell, New Balance, and North Face lead the way in pro-viding fashionable hiking gear that is durable in the elements yet modern. Hiking shoes will keep your feet warm and comfortable even on the most challenging treks and in the face of the demands of Mother Nature.

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Hiking

WellEat Summer time, and the eating can be easy. All you need to do is follow these 10 tips from Holmes Place nutrition

expert Gemma Bischoff.

Stay hydrated. It is always impor-tant to get enough water, espe-cially during summer. Water helps

make your bodily functions work prop-erly and, boosts your energy levels, as well as keeping your hair and skin from drying out. The recommended fluid in-take for an adult (with a healthy weight-to-height ratio) is 35 mL/kg body weight.

Enjoy super salads. Salads are easy to prepare and can be packed with different nu-

trients for your body. the main thing is to pay attention to how much dressing you put on your salads and what type of dressing you use. A fresh dressing made from lemons and olive oil is a lot health-ier than a creamy, pre-prepared one.

Don’t forget the protein. Some people tend to reduce their protein intake during

the warmer months, because they want something “lighter.” a balanced meal should, however, contain a pro-tein source (lean meat, poultry without skin, lentils/beans, tofu, cheese, eggs, etc.) for cell repair, immunity, and en-ergy, as well as a high-fiber carbohy-drate (also found in beans/lentils).

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Nutrition

A LOT OF AMAZiNG FOODS COME iNTO SEASON NOW, AND THEY CAN FORM

THE BULK OF A HEALTHY SUMMER DiET.

Smart barbecuing. One way that people do get their protein in during the sum-

mer is by grilling meat on the barbe-cue. That’s great (especially if you’re choosing smart, lean cuts of meat). However, you shouldn’t neglect the opportunity to get in some other im-portant nutrition during this time as well by adding vegetables to the grill. Cooking on the BBQ exposes us to damaging free radicals (found in burnt foods). One way to reduce the effect of free radicals is by consuming plenty of salad or vegetables.

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Use seasonal produce. A lot of amazing foods come into season in the summer,

and they can form the bulk of your healthy diet at this time of year. Summer fruits and vegetables are packed with high levels of nutrients. Choose brightly colored salads, fruits, and vegetables to get a fan-tastic vitamin boost.

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Iced smoothies instead of ice cream. It’s tempting to eat some foods during the sum-

mer that really don’t offer the best nutrition. Learn to make substitutions so you’re eating foods that are just as refreshing but a lot healthier for you. Substituting ice cream with a small fruit smoothie (made from low fat milk/yogurt and fresh fruit) is a great example of how to do this. If you have a blender, use it for froze—berries and you will end up with a healthy ice cream alternative!

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Make sure that food is stored/cooked properly. It is impor-tant to pay attention to food-

handling hygiene in the summertime, since warmer weather creates the perfect breeding ground for harmful

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bacteria. Pay extra attention to the freshness of meats and seafood, and ensure that they are stored correctly. When barbecuing, it is vital to make sure that:

The coals are glowing red with a powdery grey surface before you start cooking.

Frozen meat is properly thawed be-fore you cook it.

You turn the meat regularly and move it around the grill to cook it evenly.

Remember that meat is safe to eat only when:

It is piping-hot in the center. No pink meat is visible. Any juices are clear.

Pre-plan your meals. You plan your weekend getaways and activities for summer.

Why not your meals? Make it easy by planning meals for the week and taking a shopping list for only these ingredients. This helps prevent impulse buys and indulging in un-healthy alternatives that you might be tempted to buy. the best part: You’ll save money.

Eat Well at the beach. It can be a challenge to resist ice cream and high-calorie fizzy drinks

in the summer months, so stay clear of these temptations by being prepared. Pack a refrigerated box with ice, bot-tled water, sandwiches on whole-grain breads, vegetable sticks, hummus, yo-gurt, and lots of fruit. You’ll feel healthier and happier after your day in the sun-shine.

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observe the season for vitamin D. In the North-ern hemisphere, there

isn’t enough UVB radiation from the sun from November through March for our bodies to make vitamin D, an essential vitamin. this changes during the summer. Depending on your skin type, you only need 10–15 minutes of sun exposure (without protective lo-tion) to generate enough vitamin D (people with darker skin need longer in the sun) for the day. Dietary sources of vitamin D (oily fish, eggs, meat, dairy products) can make up the difference. People who cover up in the sun, wear sunblock, are pregnant/breastfeed-ing, are over 65 years old, or have darker skin tones are still at risk of vita-min D deficiency in the summer and may still need a supplement (discuss this with your nutritionist or doctor first).

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Nutrition

Everyone knows that water is important for the human body. But why is that so? The answer is provided by Nutrition Coordinator Elena Brening

(Holmes Place at Potsdamer Platz, Berlin).

No Life

Nutrition Column

without Water

Water cannot be saved in the body, which is why water is constantly being dispensed. Within 20 days, the body’s full volume of water is completely renewed.

Building BlockWater is an essential component of all body cells and body fluids. In synergy with minerals, it guaran-tees osmotic pres-sure.

SolventDigestive juices de-tach all nutrients and agents from foods in the stomach and colon so they can get absorbed by the body.

ater, by mass, is the most important building block of the human body—after oxygen. In fact, 73 % of the human body consists of water (water content by lean body mass or LBM). For women, this amounts to about 50 % of body

weight; for men, up to 60 %. An individual’s total body water varies de-pends on bodytype, body fat percentage, age, and gender.

Brain 91%

73% of the body is composed of waterEyes 98%

lung 86%

Heart 75%

liver 86%

Blood 92%

Muscles 75%

kidneys 83%

W

Water’s Functions within the BodyMeans of Transportation In the blood, water transports detached nutrients through the veins to cells and organs. Even an op-timal oxygen supply will heavily depend on the blood’s vis-cosity or thickness, which affects flow velocity.

Garbage DisposalWaste products of the metabolism get excreted several times a day via urine and feces.

Air Conditioning Sweating on a hot day creates a moist film on the skin’s surface, which has a cooling effect.

Source of MineralsDrinking water includes all essential minerals.

Control Functions• Energy system • Electrolyte system • Acidic-base system

Water is the most important component of synovia and invertebral discs N

otE

Fluid compartments of a 35-year-old man weighing about 70 kg.

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TipsKeep healthy drinks in plain sight and easy reach at home and while exercising, and always bring beverages along on runs, hikes, bike rides, and other activities. That makes it easier to stay hydrated.

Only drink unsweet-ened tea, diluted spritzers, and lots of still water,—nothing “fizzy.” That way, you stay well-refreshed and use fewer calo-ries.

Water has 0 caloriesN

otE

athletes will suffer a drop in performance after losing only a single liter of water. once the viscosity of the blood is impaired, oxygen just will not be able to reach the muscles as quickly as needed. that, in turn, creates acidity (-> increased milk acid

production), causing the muscles to tire much faster.

No

tE

Even though a person could survive up to 50 days without eating, he or she would only make it for two to three days without drinking anything. When someone has lost about 0.5% of their body weight in water, thirst will occur, manifesting itself in a dry mouth, dark-yellow urine, and fatigue. After los-ing only 2% of body fluid, performance will drop noticeably;

headaches and indis-position follow. This is all caused by the blood having insuf-ficient viscosity and the resulting lack of oxygen. A loss of 5% of bodily fluids will result in a considerably increased body tem-perature. A deficit of 10% will cause mental aberration and restrictions in the musculoskeletal system. Detoxification is hindered as well,

resulting in poisoning symptoms. A deficit of 20% causes kidney and circulatory fail-ure that can lead to death.Physical exertion and heightened tempera-tures increase the production of sweat and, thus, speed up the loss of water. A need for fluid arises. An illness such as diarrhea or the strain of practicing a sport can double this need for fluids.

Thirst and deficiency signs

SOS Flat Belly Diet(Short-term effect, but it works!)

Eat no “light” products (because saccharin inflates)

Eat nothing hot (inflates as well)

Use salt sparsely (causes bloating)

Drink only a little coffee (influences colon activities = flatulence)

Drink lots of plain water (for colon hygiene)

Avoid bloating liquids such as:

– Carbonated drinks

– Lemonades – Beer – Champagne

Do not chew gum (introduces air into the stomach = flatulence)

Avoid “inflating” foods such as:

– Legumes (white or brown beans, peas, lentils)

– Crudités (espe-cially celery, raw carrots, bell pep-per)

– Onions, leeks – Garlic – Asparagus – Sauerkraut

NotE! To maintain a good figure for the beach, always eat in moderation. A full tummy just cannot be flat and will lead

to flatulence overnight. Your best bet is to avoid all the foods listed above.

WCD DRINk alaRM

FREE

This app reminds you to stay hy-

drated, which is very important when running.

By Discobeat Software ltd.

For 4 days, do the following:

AppTo get your belly in shape for summer sunbathing, try these tips.


Nutrition Column

Normal conditions

Warm weather

Heavy labor

lung 350 mL 250 mL 650 mL

Skin 350 mL 350 mL 350 mL

kidney, Urine 1,400 mL 1,200 m 500 mL

Sweat 100 mL 1,400 mL 5,000 mL

Stool 100 mL 100 mL 100 mL

overall 2,300 mL 3,300 mL 6,600 mL

Daily water loss in ml

Freddy Camerer not only makes coals glow in the beautiful Swiss Holmes Place Club of Seepark, Oberrieden—he has

recently been crowned a BBQ World Champion.

grill the meat briefly at high heat on both sides. Let it simmer at lower temperatures. It’s best to work with a meat thermometer. That way, you will never grill too long or too short.

What health mistakes can you make with BBQing—when does it become unhealthy?

Do not grill directly over an open flame and never eat too much crust or burnt grillables. Always clean the grill well. If you have a gas grill, get the gas mains (electrical connections) checked every two years.

What type of meat do you personally prefer for a tasty BBQ?

I enjoy simply anything that can be grilled, not just meat. But I will never say no to a nice steak—preferably beef—with a cold beer.

How many hours do you spend bar-becuing in the summer?

Why just in summer? I grill all year long! Especially in winter, the results are nice and warm, and the BBQ scent … mmmhhh! On average, I would say two to three hours a day. In my spare time, I can hardly think of anything greater. BBQ is a passion, a lifestyle, and the most beautiful way to prepare your food.

What clothing tips can you share for aspiring BBQ champs?

Long sleeves are best, so you don’t burn yourself. At work, I always wear a hat to protect myself from the heat. Be sure to work with tongs or gloves.

In closing, what would you recom-mend for a good BBQ and what should be avoided?

Make sure you have enough time, are well-prepared, like to try out something new, and enjoy BBQing. Never work with a broken grill, do not use a rusty grill, avoid fire hazards, never use too much heat, and never, ever burn your-self. Everything else is up to individual taste …

We congratulate you on winning the title! How did you become a BBQ World Champion?

There are different categories. I am a World Champion in continuous grilling and also won an entry in the Guinness Book of World Records. With steaks, sausages, risottos, and pizzas, we used about 4.5 tons of food, all within 48 hours, with no breaks or sleep. The guests could eat and donate some-thing to a good cause for children.

Healthy barbecue—is that even possible?

Barbecue, with its temperatures of 100 to 140 degrees Celsius, is a very gentle way of preparing food. Too much heat would cause too much smoke, which is unhealthy.

How do you keep meat from turning chewy?

You should not use too much mari-nade, which just falls or drips off …

Championthe BBQ World

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Barbecue


Salad bar(becue)A barbecue will get even healthier when you add fresh salads to the mix.

Here are two summer salad recipe suggestions from Holmes Place nutrition expert Gemma Bischoff that go great with anything on the barbie.

Avocado Grapefruit Salad(for 4 people)

ingredients:50 g pistachios2 pink grapefruit2 ripe avocados2 teaspoons white balsamic vinegar2 teaspoons sunflower oil1 red chili (finely chopped)1 scallion (cut into fine rings)60 g alfalfa sproutsSalt and pepper

1 Roast the pistachios in a pan with-out fat, then let them cool off. Peel the grapfruit, being sure to remove their white skins. Cut the grapefruit in half to create “filets” and catch the juice. Now peel, core, and dice the avocados.

2 Stir the vinegar with the grapefruit juice and oil. Add chili and scallion to the mix, as well as salt and pep-per. This creates your vinaigrette.

3 Finally mix the grapefruit filets, avocado pieces, pistachios, and alfalfa sprouts and sprinkle every-thing with the vinaigrette.

1 Wash and pluck the arugula and basil into small pieces. Peel the onion and slice it into thin rings. Cut the melon into small cubes. Roast the pine nuts in a pan without fat.

2 Press out the lemon and stir the juice with just a little bit of sugar, salt, and pepper, and the olive oil to make the dressing.

3 Mix the arugula, basil, pine nuts, wa-termelon, and onion rings together and sprinkle them onto the arugula and basil with the dressing.

Per person: 380 calories, 33 g fat

Per person: 180 calories, 13 g fat

Arugula Melon Salad(for 4 people)

ingredients: 150 g arugula1 sprig of basil1 red onion400 g watermelon pieces without rind2 teaspoons pine nuts1 lemon4 teaspoons olive oilSome sugar, salt, and pepper

Watermelon originated in Africa and one can weigh up to 100 kg! The average water melon is between 2 and 4 kg and has a water per-centage of 95.8%.

Arugula is also known as rocket or rucola. It is rich in vitamin C and potassium and is also considered an aphrodi-siac.

Barbecue


1 Cut the salmon and the strawberries into cubes about 3 mm square and put them all in a bowl. Chop the scallion and the chives, and add them to the bowl with the juice of the lime. Work in a pinch of olive oil, stir it all well, and season it well with some pepper (strawberries just love pepper) and a pinch of salt.

2 Voilà! The salmon-strawberry tartare is almost ready. Arrange it nicely on a plate. For decoration, you can use a fresh strawberry cut in half and a stalk of chives. A mixed green salad with mint vinaigrette works well with this dish.

Healthy cookingin less than 10 minutes

Salmon Tartare with Strawberries (For 1 person)

Recipe from Guillaume Grellier (member of Holmes Place Geneva, Switzerland)

ingredients: 120 g salmon2 strawberries1/2 scallion10 g chives1/2 limePinch of olive oilSalt and pepper

FaSt FIt FooD

We would be happyto feature your veryown “Fast Fit Food“recipe in our next

issue. Just send it inusing this QR code

on your smartphone.

SalmonFolklore has it that salmon return to the exact spot where they were born to spawn, and scientific tracking studies have shown this to be true.

lemon and lime India is the world’s biggest producer of lemons and limes. Limes are more bitter than lemons.

Gu

illaume Grellier

member recipes

Ge n e v a , S w i t z e r l a n d

StrawberriesStrawberries are a hybrid species; they are not botanical berries, but an aggregate accessory fruit.

olive oil The color of olive oil can vary between green (which has more chlorophyll) to yellow (which has more caro-tene).


Fast Fit Food

The best way to beat the heat this summer is to make sure you eat lots of fresh fruit and stay hydrated by drinking plenty of water, but the idea of eating fruit and drinking water might not be as tempting as the thought of enjoying a moist slice of citrusy cake with a glass of freshly squeezed orange juice or lemonade. With the farmers’ markets flooded with colorful and nutritious fruits of the season, make the most of it by trying out this delicious chiffon cake recipe.

The ingredients you will need are:2 1/2 cups cake flour 1 2/3 cups honey 1 tablespoon baking powder 1/4 teaspoon baking soda 1 teaspoon salt 1/2 cup vegetable oil 5 large eggs, separated1/2 cup fresh orange juice 3 tablespoons orange zest 1/2 teaspoon cream of tartar

For the orange-lemon cream frosting, you will need:1 cup whipped cream1/2 cup honey 2 tablespoons fresh lemon juice 2 tablespoons fresh orange juice

Citrusy orange-and-lemon chiffon cake recipeWhether you’re baking for your family or for a summer luncheon, this healthy, fruity cake will surely be a crowd- pleaser.

1 Mix the flour, sugar, baking pow-der, baking soda, and salt into the bowl of your electric mixer. Make a well in the center of the flour mix-ture and pour in the egg yolks, oil, and orange juice. Beat the mix-ture for around 4 minutes or until you get a smooth consistency. Stir in the orange zest.

3 Spoon the batter into the two prepared cake tins, making sure to distribute the mixture evenly between both tins. Place them in the oven and bake for 20 to 30 minutes. To test for doneness, insert a wooden pick in the center of the cake; if the pick comes out clean, the cake is ready; if not, leave the pan in the oven for a couple more minutes.

1 Add the honey and juices to the whipped cream and whip some more until all the liquid is completely blended and the cream has a stiff consistency.

3 For a decorative touch, add crys-tallized flowers, lemon and orange slices, or other fancy decorations you can find at your local store.

2 When your cakes have cooled down completely, frost the top of one cake. Place the other cake on top of it and then frost its top and the sides of both cakes com-pletely.

2 In a separate clean bowl, beat to-gether the egg whites and cream of tartar at high speed until stiff peaks form. Gently add the flour mixture to the egg whites. Do not beat too hard.

Preparation: Set the oven to 180 degrees Celsius. Prepare two 9-inch (23 cm) cake tins by greasing them with oil or spray. Lightly dust with flour and set aside.

new SweetSour is the

Preparing the orange-lemon cream frosting:

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Baking Column


Bubble tea is the new culinary hit of summer. But how healthy is it, really?

calorie trap?Summer fun or

Bubble Tea—

Bubble tea


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t the moment, it is bubbling, blobbing, and burbling all over the place—you would be hard-pressed to find a

shopping mall without a shiny-new, cutesy, asian-animé-style bubble tea shop in most countries. The triumphal march of bubble tea, the newfangled “it” drink, did start in Asia. From there, the drink’s wave of success swept over Australia and the U.S. before running ashore in Europe. The first time you try bubble tea, it may be an odd sensation. A futuristic-look-ing machine that would fit right in with most Star Trek episodes shakes rattles, and rolls a big plastic cup printed with Pokemon-ish little figures, all looking at you with those curious, big, round eyes so common in animé. Surely, nothing bad can go into a cup like that! After all that shaking, you would expect the drink to be thick with bubbles. Imag-ine the surprise when you find out that the name has a different meaning: The scientifically sealed plastic cup hold-ing your drink was poked by a huge, broad straw which, when used to drink, soaks up a gum-like little globe that feels oddly artificial to the touch of your tongue. There’s no time to recover from the shock, however, as it is followed by a merry band of colleagues.

in the 1980s, Taiwan invented

bubble tea with the purpose

of introducing children

to drinking tea.

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Often-underestimated, although not life-threatening, is the fact that the cal-orie count of a big cup of bubble tea can easily compare to a full lunch-time meal at about 500 calories. In many cases, there is not even any tea in the bubble tea, but milk, yogurt, and lots of sugar. More seriously, young children can die from swallowing the pearls too fast if the pearls end up un-chewed in the lungs. a healthier, and still trendy, alternative would be smoothies or frozen yogurt, which both can easily be prepared at home, where you know and control what goes into your drinks.

What the Pikachu is that?! They can’t have put pellets in your tea, can they?! Well, at least these bubbles burst when you bite them, and that is actually fun —before it gets old. Very fast. Each time a bubble bursts, it spews forth its filling, which is syrup in different flavors, all of which have one thing in com-mon: They are very, very sweet. oh, those olden days, when tea was still tea, and Bubbles a chimpanzee …While Michael Jackson was inventing the Moonwalk back in the 1980s, tai-wan was inventing bubble tea, origi-nally with the purpose of introducing children to drinking tea. the original version had no pearls—as the gummy, chewy bubbles are known—in it, but it did feature fruit syrup or mashed fruit. later, milk tea and black tapioca pearls were added. The pearls bear a likeness to fruit gum and versions have long since turned colorful. Tapioca is made from starch of the manioc root, which is often referred to as the “po-tato of the tropics.” Healthy as bubble tea seems, doc-tors and consumer advocates in Ger-many, where the beverage is currently booming, are warning of its dangers.

Bubble tea


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WellFeel Summer is the most anticipated season of the

year. Here are some tips on how to Feel Well this summer, whether you are at home,

on vacation, or at work.


Wellness

take a warm shower every morning: a morning shower can bring a world of benefits.

Warm water stimulates the release of serotonin in your body and gives you a great boost to begin your day, partic-ularly if you are not a morning person.

Dress appropriately for the temperature: Summer is not just about wearing lighter

clothing, but about wearing clothes that don’t absorb the sun’s heat. Wear brighter, looser-fitting tops to let air circulate through your body and reduce perspiration. Keep your neck protected and apply sunscreen to any area of skin that is exposed to the sun.

avoid the midday sun: In June and July, the sun’s Uv Index reaches its peak in

the northern hemisphere. People are advised to remain indoors between 10 a.m. and 4 p.m., when UV levels reach 7 or more. Exposure to UV levels of 10, common in regions like south-ern Spain and Greece in the summer-time, can cause sunburn in less than 15 minutes.

Water, water, water: Drink plenty of clear fluids—plain water is usually

best—to keep yourself consistently hy-drated, and stay cool by sprinkling some water over your forehead from time to time. When it comes to keeping cool, there is no difference between regular tap water and expensive mineral water.

5keep your home cool: On a hot summer day, escaping the heat when you don’t have the

luxury of air conditioning can be stress-ful. One way to make a room feel cool-er is by waking up early, when the out-door temperature is usually at its lowest. Place a fan near an open window and let the cooler air circulate throughout your living room. As the day progress-es, keep curtains and doors closed to retain the cooler air.

Enjoy some special summer drinks: Try gooseberry to re-fresh your body and reduce

the aging effects of the sun. Carda-mom tea will help detoxify your body after a long day in the hot sun, while apricots can help you tackle acne, a

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try to eat more foods that contain the natural chemical serotonin: this chemical im-

proves one’s mood and is found in a wide range of food products, includ-ing cookies, oats, whole grain items, chicken, fish, dairy, and pork. Lighter, low-calorie foods are easier to digest during hot weather. Vegetables like cucumbers and tomatoes have a high water content, cooling the body and providing plenty of nutrition.

Close your eyes for 10 min-utes in the early afternoon: A good night’s sleep is im-

portant, but sitting down in a quiet area and closing your eyes for just 10 minutes can aid concentration and reduce stress levels.

Go for a regular ride: Cycling is one of the most practical and effective ways to keep fit throughout the year, so

cycle through the summer landscape to feel fresh and rejuvenated. If your workplace is close enough, consider biking to work to boost your fitness and cut your fuel bills.

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common problem during the summer months.Capture a little sunlight to

boost your energy: try to spend some time outdoors

for your coffee and lunch breaks. Just 10 minutes of sunshine during the mid-dle of the day can lift your mood and give your body a new lease on energy.

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Wellness

in the Holmes Place shops, you will find great new items for the summer, from unique Holmes Place towels and beach bags to limited-edition swimgear by

famous swimming brand Speedo, featuring heroes of the Olympics.

Shop

SummerHot


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Limited edition: The Speedo “Hero” line is now available exclusively at Holmes

Place shops

Rooting for, yearning for, cheering on: Starting July 27, England’s capital of London will be taken over by the Olympic Games. More than 10,000 athletes will compete for coveted medals and are sure to reach their peak form as they are cheered on by their fans. The swimwear specialist Speedo is paying tribute to these Olympians and their great achievements with its brand-new “Hero” line. As of now, these elite swimming goggles, shorts, and swimsuits, designed especially for the 2012 Summer Olympics Games, are available in Holmes Place’s Speedo Shops. Of course, it is not only the looks that matter to Speedo: Both the swimwear and the swim goggles are perfectly suited for supporting your daily training routine. The Hero line in Holmes Place shops is only available in a limited edition, so be sure to check it out today!

your hero!Go for

The Holmes Place sport bagSwimming is great fun, but it can get annoying afterward when you don’t know where to put your wet clothes … Fortunately, the new Holmes Place Bag has a special mesh side pocket for those wet suits, towels, and other gear.

Trendy flip-flops

• Available in 2 colors (grey & red)

• Specially designed in pre-mium rubber

• Made with anti-slip material• Especially important for

maintaining hygiene in locker rooms

HP Beach TowelThe new Holmes Place beach towel is a great reminder of what is important: Living your life well. (And not forgetting this hip and trendy towel on the beach)

WIN

• Available in multiple colors

• Special compart-ment for wet gear

• Exclusive original in-side pocket for water bottles

• Conveniently large U-shaped opening

• Zippered front acces-sory pocket

We are giving away some highlights of the Holmes Place summer line of cool and trendy products.

You can win:

For more info on how to participate and win, check out page 42. Good luck!

• 3 Holmes Place Summer Kits (featur-ing the HP beach towel, flip-flops, and sport bag)

• 1 of 2 Speedo Aquabeat MP3 players• 1 of 3 Speedo Aquacoach watches• 1 of 19 Speedo towels


o matter what our individual pursuits in life, we all can use regular boosts of inspiration along our respective paths. My yoga practice re-ceived such a boost recently after a friend posted a video on her Face-book site about someone named arthur (“Never, Ever Give Up. Arthur’s

Inspirational Transformation!” on YouTube). His experience is a great lesson for anyone considering yoga, whether just for general flexibility and fitness or to help cope with a serious injury. Arthur’s body was damaged after years spent as a paratrooper with the U.S. military, jumping out of airplanes. After leaving the military, he became over-weight and could walk only with crutches. His motivation for learning yoga was to be able to walk normally again. While our individual circumstances may or may not be as dire as Arthur’s was, we all may seek to improve ourselves each day in some way.

A regular, daily yoga practice is a perpetual self-improvement processIf you can only reach as far as your knees when you bend forward, methodical yoga training would help you strengthen your core muscles, improve your align-ment, extend your limbs (even if only one centimeter at a time), and, importantly, improve your breathing until your toes are within your grasp. The fundamental benefits of yoga also make it an ideal complement to almost any other training you undertake. Today, world-class athletes, outdoor enthusi-asts, and casual swimmers regularly incorporate yoga as part of cross-training regimens. Many examples can be found online. Even if you practice archery or rock-climbing, you will find that working on your core muscles, body alignment,

and breathing through yoga can be as essential as handling a bow and arrow or extending to firmly grasp a rocky ledge.

Benefits for swimmers Pursuits like swimming (or running) in-volve repetitive actions that work only certain muscles of your body. Incorpo-rating yoga helps limit the stress on, say, shoulder and upper back muscles if you are a swimmer. Breathing is a basic element of a good yoga practice. As every serious swimmer knows, expand-ing the capacity of your lungs and

One Day Yoga can help with many things in life: concentration,

endurance sports—even learning to walk again.

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controlling your breathing so the flow of your inhales and exhales coincides perfectly with your arm, leg, head, and body movements can be the differ-ence between a satisfying swim and a struggle to finish the last lap.

Determination eventually pays offOf course, to benefit from any exercise regimen, you need to practice the ac-tivity on a regular basis. The most diffi-cult part may just be getting started. Or it might be maintaining your practice when it becomes rather mundane.

Arthur, for instance, regularly toppled over when he first started doing basic yoga poses, and had to repeatedly get up and start over. He had made a decision, however, that he did not want his life to be as it had been for the past several years. He wanted to not only walk again, but to run, and much more. He eventu-ally progressed from those initial challenges to gracefully flowing from one yoga posture to another—and then to walking and running. The transformation did not happen overnight; took several years of daily training, and his regular yoga practice was key to his success. It has been said that the person you are today is the person you saw yourself as five years ago. That leads to one obvious question: How do you see yourself five years from now? Whatever your vision for yourself (slimmer, stronger, healthier), realizing that vision begins with the decisions you make today. Keep that in mind as you decide whether to jump in the pool, go for that hike, or roll out your yoga mat.

For more information on yoga classes at your local Holmes Place Health Club, please follow this smartphone link by QR

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Events & awards

Holmes Place Greece wins a Superbrands Award

On April 2, Holmes Place Greece received a Superbrands Award at the 2011–2012 Corporate

Superbrands ceremony.

Superbrand is the brand of a product or service, corporation, or or-ganization that is identified in the perception of the public with ex-cellence in quality, reliability, recognition, consistency, and leader-ship in its respective sector.

Every Superbrand has established a top reputation in its respective market seg-ment and in the market as a whole. It offers significant tangible or perceived advantages in comparison to its competition that the public (consciously or subconsciously) recognizes and requires.The Superbrands institution was established in 1994 in Great Britain and has since been adopted in more than 75 countries around the world. Holmes Place Greece received the highest ranking among 34 other compa-nies in its category. Other companies honored at this year’s event were Nike Hellas, Inditex, Sony Hellas, Apivita, Colgate-Palmolive, Coca Cola 3E, and Vodafone, just to mention a few.

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T here are management schools and business degrees, but some-times the most successful mana-

gers have less-straightforward careers. Take, for instance, Steven kuhn, who is in charge of Holmes Place Hungary and zurich in Switzerland.Born in the state of Pennsylvania, USa, in 1967, Kuhn joined the Army as a young man and fought in the first Gulf War in 1990. He was awarded a Bronze Star but left the service in 1993. Ten years later, he was living in Germany, where he had been stationed, and wrote a best-selling book about his experience, Soldat im Golfkrieg (A Soldier in the Gulf War). Kuhn took on jobs as a bodyguard, doorman, and insurance salesman while working on his MBa via correspondence course. He then started to work as a manager, first with his own cocktail bar and clubs, then for international companies all over Europe. That’s when he became known as the “turnaround guy,” for inspiring busi-nesses to improve their performance and become winners. For three years, Kuhn has been with Holmes Place, in charge of some Swiss and all of the Hungarian clubs, which regularly win awards as best fitness clubs. In his spare time, he writes a blog about “Being Human.” We’re glad that his untraditional path to management brought him to our doors!

Inside Story

From soldier, bodyguard, and cocktail bar owner to being known

as the “turnaround guy”: Steven E. Kuhn’s unique path

to management success

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Maria Michalopoulou (Holmes Place Greece Regional Marketing Manager, on the right) receiving the award


trendsetter

The new MOTOLUXE is a smartphone that you will remember—and that will help

you to remember.

WE WIll BE GIvING aWaY 4 NEW MotolUXE SMaRtPHoNES BY MotoRola. FoR MoRE INFo oN HoW to PaRtICIPatE, SEE PaGE 42.

Technology & FunctionalityIn spite of its slim design, the MOTOLUXE has a four-inch touchscreen for excellent viewing and videochats. For those “face time” moments, it has a VGA camera in-tegrated at the front. On the back, you will find an additional 8-megapixel photo camera complete with autofocus, 4X zoom, and LED-flash for brilliant snapshots.

Smart & SocialThe videochat function is not the only way that MOTOLUXE helps connect people. Apps for social networks are preinstalled and the Friendship Circle graphics show you who gets contacted the most often, placing these contacts on your home screen. The Android smartphone will also remember your favorite music, pictures, and apps. The MOTOLUXE even has GPS, so you never lose orientation, no matter where you are. Te

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WIN! 1of4 MotolUXE SMaRtPHoNES

Style & Design Smartphones may be “smart,” but all too often are not very attractive. Quite the contrary with Motorola’s sleek new MO-TOLUXE: Brushed-metal parts and a slim, elegant design mark it as a stylish trend-setter, whether you get it in classic Licorice Black or noble Glacier White. Thanks to its shape and surface, it lies comfortably in the hand. Light signals in blue, green, or red indicate incoming messages or that the batteries are running low.


Sweepstakes

Motoluxe

1of3win

3 Holmes Place Summer kits(bag, towel, & flip-flops)A beautiful day by the sea can be even bet-ter with a new bag. Of course, it needs to look great (check!), be big enough (check!), be easy to open (check!), be available in several trendy colors, and, maybe best of all, have an extra pocket to stash your wet swim gear for the ride home (checkmate!). The Holmes Place bag has all that! We are giving away three ultimate Holmes Place Summer kits, featuring an awesome beach-towel, the bag, and a pair of flip-flops.

2 Speedo aquabeats, 3 Speedo aquacoaches, & 19 Speedo towels Swimmers have one great disadvantage compared to other athletes: Most of today’s cool tech gadgets don’t like water. All the better that there are Speedo Aquabeats and Aquacoaches: smart and waterproof MP3 players and sport watches available exclusively at Holmes Place shops. We are giving away 2 Aquabeats, 3 Aquacoaches, and 19 towels, all by renowned swimming gear maker Speedo.

PUBlISHERHolmes Place Lifestyle Clubs GmbH

Charlottenstraße 6510117 Berlin Germany

Tel.: +49 (0) 30 209 148 48Fax: +49 (0) 30 209 148 45

PUBlISHING CoMPaNYJ.L.King Publishing London Ltd.

79 Church LaneMill End, RickmansworthHertfordshire, WD3 8PU

United KingdomTel.: +44 (0) 203 384 486 0

[email protected]

MaNaGING DIRECtoR Jeffrey L. King

EDItoR-IN-CHIEFClaudia Wiegand

Tel.: +49 (0) 30 364 626 22Mobile: +49 (0) 176 27 27 49 15

[email protected]

GERMaN EDItoRIal aDDRESSJ.L.King Publishing London Ltd.

Postfach 02 12 4710123 Berlin

DeutschlandTel.: +49 (0) 30 893 718 76Fax: +49 (0) 30 364 638 10

aDvERtISINGTel.: +49 (0) 30 893 718 76

GRaPHICS & DESIGNIrina Tarnavskaya (Art Director)

Artur Kamenir (Photo Editor)

EDItoRIal StaFFJames Hetherington, Joseph S. Fer-nandez, Juveria Farooq, José Angel

Benitez Sierra, Gemma Bischoff, Elena Brening, Teti Maltezou, Miriam Abel,

Tereza Jesinova, Natalie Auslaender, Lucie Nováčková, Ortal Ulman, Tatianna Hightower, Sean Turner

tRaNSlatIoNClaudia Wiegand

PRooFREaDINGRuth E. Thaler-Carter

ONE LIFE at tHE aPP StoRELook for “Holmes Place” or “One Life Holmes Place”

CovER PHotopanthesja/Fotolia

No part of this publication may be reproduced without the express written permission of the

publisher. No part may be transmitted in any form by any means, including electronic, mechanical, photocopying, recording, or otherwise, without prior written permission from the publisher. Views

expressed by editorial contributors do not necessar-ily reflect the views of the publisher.

The Adidas MiCoach is a sports pro-gram that covers a range of state-of-the-art products, giving you a maximum of control for all major training aspects. There are special apps, as well as electronic devices you can attach to your sports shoes for tracking pace, distance, or speed. Just released is a brand-new console game that brings fitness to the living room and takes mobile to a whole new level: adidas MiCoach by 505 Games (PS3 and Xbox360) offers au-thentic training programs with real stars from sports such as soccer, ten-nis, track & field, and basketball. It’s

fully interactive, so you can keep track of your progress, get rewarded, and—unlike any

other fitness game—even improve your technique in detail.We are giving away 5 co-

pies of adidas MiCoach (505 Games) for the PS3 and

5 copies for the Xbox360 worth about 400 Euro.

10 adidas MiCoach games: Next generation’s fitness choice

1of10win

1of24win

or WWW.oNElIFE-MaG.CoM

Simply download a free app for QR code recognition from the app store (search for “QR“)

and launch it. Direct your camera to the QR code printetd here and scan it. That will take you straight to our website www.onelife-mag.com.

Both Holmes Place members and non-members may participate. All rights reserved.

Sweepstakes



http://www.jlking-publishing.com


http://www.onelife-mag.com

http://www.one

One Life is now international and even more mobile– both our English and German versions are accessible as iOS apps for iPad and, coming mid-August, for your iPhone as well.

Check them out and enjoy One Life in every aspect of your life–be it big or small!

To obtain a German issue, just send an e-mail to [email protected] the iTunes app store, look for “Holmes Place” or “One Life Holmes Place.”

One Life–on the go!O

NE

LIF

E

New for iPhone mid aug


www.holmesplace.com

one life. live it well

http://www.holmesplace.com

one life magazine 7

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