alrawabet march 2015 issue 1 - petromin · 5 a periodic publication by the public relations...

March 2015 Issue No. 1, Vol. 10

Together towards a better future …IN THIS ISSUE

Word from the editor

Petromin achieves the Platinum level of Netaqat program with honor

1 2A Periodic Publication by the Public Relations Department - Petromin Co. March 2015 • Issue No. 1, Vol. 10

We are moving into a new era to accomplish what

has given and built by the late king Abdullah (May

Allah bless his soul). Today the Custodian of Two Holy

Mosques King Salman Bin Abdulaziz is keen to

ambitious economic development in a very advance

way to move forward in building the Kingdom and in

coming a promising future to lay dawn new and

fastest growing strategies with brighter era. King

Salman inherited from the founder King Abdulaziz Al

Saud (Mercy of Allah and rest in peace his soul); who

is fortifying the true challenges which we are facing,

in building the bright future of our kingdom.

Our company (Petromin) is determined and commit-

ted to standby with the required eagerness for

sustained efforts and willing to hard work at any level

of confidence desired by our wise leadership. We will

be over the top on all the companies in the Kingdom

in quality and efficiency of servicing our products to

meet the need of local and regional market align with

the objective of kingdom’s growth and development;

our uppermost priority is to meet the expectations of

our customers since we are proud to be a Petromin

Express today. Petromin Express is the eighth largest

network of oils and lubricants providers for the

vehicles in all over the world. In terms of numbers we

reached more than 315 centers in the kingdom and

this number will increase continuously.

Last but not the least we ask Allah Al-mighty to keep

the Custodian of Two Holy Mosques in good health

and wellness. We are focused to remain under the

leadership with loyalty, constructive and we follow

walk behind his wise and insightful vision for future.

Finally, we would like to take this opportunity to

extend our Warmest Congratulations and Blessings

on the Occasion of the Holy Month of Ramadan, may

Allah bestow upon us righteousness and blessings

3

Petromin announces its strategic plan until 2020 In a classified press conference 5

Industry Leaders Petromin Corporation KSAand Houghton International Inc. join hands

6

Petromin C Store Annual Sales break the 10,000,000 SAR threshold! 6

Additive contract for petromin 7

The annual ceremony of outstanding performance 8

Petromin Egypt Opens Three New Van Sales Locations 9

The Very First Petromin Express in Egypt Open Doors to Customers 9

Petromin participates in the Reliability Campaign with SABIC (SK) 10

Abu Dhabi grand prix 23014 11

Abu Dhabi grand prix 23014 12

Technical Seminar for Al-Qassim & Hail major customers 13

seminar for the Society of Sudanese Engineers in K.S.A 14

Lubricants Training by the Technical Departmentto Petromin Egypt Staff

14

Petromin supports the International Coastal Cleanup(Obhur) Jeddah 2014

15

Petromin Egypt Team Building Event 16

Petromin Egypt Award to Assuit Van Sales Team 16

Just joint petromin Society 17

Congratulations! 19

Simple Diet and Fitness Tips 21

Editing Team

General SupervisorEng. Samir Nawar

Chief EditorAbdulelah Bagabas

Content &Design SupervisorDania Alsaygh

Proofreading &Medical Section Supervisor

Dr. Ghareeb Joumaa

Contact usDelighted to receive your comments

& inquiries on: Ext. 2230 2232Email: [email protected]


UNDER THE SPOTLIGHTS

Petromin achieves the Platinum level ofNetaqat program with honor

Supported by National Managerial Competencies

Jeddah

Continuing with strong strategic objective and in

support of Saudization plan in all operational sectors,

Petromin reach to the optimum level of Netaqat program

by implementing Saudization. It is utmost achievement

for Petromin to be as first Saudi company among all

lubricant industries and with their unique service of

Quick maintenance for cars; that they reached to

platinum level of Netaqat launched by Ministry of Labor.

Petromin reach to one of the primary strategic goal by

platinum level of Netaqat supported by National Manage-

rial Competencies.

CEO of Petromin, Eng. Sameer Bin Maatouk Nawwar

stated that “we aimed to put road map to our planning,

national employment and their training and develop-

ment through our multiple orientations and training

programs”. We prepared business development

programs, growth programs and benefits for the new

lead of Saudis by providing them continuous practical

trainings. Our all programs leads us to get best

engineers, all levels of technicians and management

employees. However our company is one of the largest

production industry of Mix Lubricants and oils in Middle

East We gathered best group of Engineers, Technicians

and National Labors who work hard to preserve

maximum average of productivity, operations and safety.

Petromin has another production plant in Riyadh for

producing lubricants and oils for heavy machinery and

we have many branches in all Saudi region. We are

providing the sales and marketing services along with

technician support for our clients in all sales and support

centers across the region at all levels. However, Nawwar

has confirmed that Petromin believes in the competency

of Saudi citizens, and in the importance of providing

them with the sufficient training to unleash their poten-

tials. He also mentioned the role of the company's HR

department represented by Mr. Ibrahim Hadi "GM of HR

department" and Mr. Mohamad Bahwerth "Manager of

Managerial Affairs" who

had been a role model in their

leadership and management to reach this level.

Petromin has proposed a plan to support the ambitious

Saudi young generation, and to provide them different

programs of quick fixing and maintenance car service

centers. The company has also provided youth with all

required resources and abilities to open their own

"Petromin express stations" in all the cities of kingdom;

to reach the number of 300 branches around the

kingdom.

The company also invited Mr. Abdulmonaam Bin Yassin

Alshahri (General Manager of Makkah Region),

Mr.Sultan Alharbi (Manager Labor office in Jeddah) and

a group of professional assistants and employees from

Labor Office, Mr. Abdulrahman Bin Ali Alzahrani

(General Manager of HR from Makkah), Mr. Haitham

Bnawi, and Mr. Sameer Algamdi of HR Fund from

Jeddah to enlighten petromin celebration with their

attendance.

Petromin is one of the leading Saudi production

company of car lubricant oils, which has reached the

platinum level of Netaqat program with a 44% percent,

and management of the company is looking forward to

increase this percentage in coming year through its

continues training and development programs and the

continues support from the Ministry of Labor and the

HR fund program.Eng. Sameer Nawar in the meddle of Ibrahim Hadi, labor ministry representative office, Bahiayrth and Ba gabass.


The company has announced its five years strategic plan along with its vision into the oil and gas sector development during the press conference, which included a variety of journalist and media representatives. The conference included a tour to introduce journalists around the latest and most innovative station in KSA, along with a full presentation about the advancements and new technologies being introduced in the lubricants and car services sector, and the job opportunities it will offer Saudis' in the coming years. The company has also announced its certification by the municipalities and rural areas ministry which will allow it to develop new gas stations and

services centers.The company strategic plan has five main key point's that will contribute to the development of the kingdom economy along with its benefits to the company. These points are introducing innovative lubricants, improving job localization, increasing lubricants' investments, and improving production power to cover local and regional market needs, as engineer Samir Nawwar stated.Engineer Nawwar has also confirmed that the stations network, which is the first of its kind in the middle east, will boost the level and quality of services in the area, with its professional preparation's which meets the high standards of the kingdom.

He also added that local community development is the highest priority for the company, which will be achieved through local stations, and through the attraction of Saudis' to be trained and work on these stations.We are proud that we have become a 100% Saudi Joint Stock Company since 2013, and of being the only company with a certification from the municipalities and rural areas ministry for developing and investing in building our stations in rural and tourism locations.At the end its worth to mention that "Petromin Express" Service centers, have reached over 300 branch in the past year and it's the only chain of its kind outside the US. , making it a pioneering idea for the Middle East.

Petromin announcesits strategic planuntil 2020 In a classified press conference

Petromin Corporation proudly announced that it will be exclusively representing U.S. based Houghton International Inc. in the Kingdom of Saudi Arabia. Houghton International is the global leader in providing both high-tech metalworking and hydraulic fluid products, and fluid management services almost since oil was discovered. The agreement to this effect was recently concluded between both the organizations on the 4th Nov 2014 during a formal contract signing ceremony. Mr. Sameer Nawar, the President and CEO for Petromin Corporation described the occasion as another milestone that further

UNDER THE SPOTLIGHTS

Industry LeadersPetromin Corporation KSA andHoughton International Inc. join hands

Petromin C Store Annual Salesbreak the 10,000,000 SAR threshold!

strengthens the range of Lubricant products his company provides in the Kingdom. He continued saying that the move coincides with the vision of Petromin to be the company of choice to serve all major area of application when it comes to being the leading lubricant services provider in the kingdom. Mr. Sameer A. Fakeeh Vice President Domestic Sales added that with this partnership, Petromin Corporation will be serving the growing industrial segment of Metal Working Fluids, fire resistance Hydraulic Fluids, Aluminum & Steel plants as well as Off-Shore oil exploration industry.

The Convenience store team at Exit 14 is

celebrating delivering over 10,000,000 SAR

of sales for the year during 2014. This was

23% ahead of 2013

The store team served 700,000 customers

throughout 2014 versus 600,000 customers

in 2013.

One of the key product launch highlights

was the Krispy Kreme Donuts who succeeds

in selling their product at the Convenience

Store Café.

Costa Coffee and Domino’s Pizza have now

joined us with Burger King at Exit 14 offering

our customers further food option on the

move choices from well renowned world

famous brands.


ACHIEVEMENTS AND EVENTS

Petromin Corporation has always been taking the Initiatives of Making Alliance and Partner Ships with the Global Additive Companies. These Collaborations help Petromin to Develop New Products and Formulations , Get the Latest OEM Approvals and also Enhance the Trust Level in Quality and Continuous R&D for the Customers Satisfaction and Loyalty of its Clients.In this Regard Petromin Operations Supply Chain Team took the lead in aligning a Global Contract through Commercial and Technical Negotiations.In Conclusion Petromin Corporation Signed the Annual Contract with Global Additive Company Chevron Oronite to Supply the Top Class Additives and Value Added Services.The Contract was Signed between Mr.Samir Nawar(Petromin President and CEO) and Mr. Alain Rubert (Regional Sales Manager Europe, Africa, Middle East) in Dubai.The Whole Team of Petromin Supply Chain and Oronite Team Was present at the Time of signing of Contract. The Key Role in Implementation of this Project was Played under the Visionary Leader Ship of Mr Salman Parwez(VP Operations) supported by Zulfiqar Qureshi (SCM) and Masood Qureshi(Planning Manager) .This contract will also Provide the Value Added service of the Technical Awareness to Petromin Customers by Chevron Oronite on Annual Basis.

The company held its annual ceremony in honoring the outstanding performance employees for the year of 2014 from all departments at the head office on January 1, 2015. During this special ceremony Mr. Samir Nawar highlighted the company main achievements for the year 2014 in addition to the excellent performance each sector. After that Mr. Nadher Alhuraibi the marketing manager presented a visual presentation demonstrate the result of marketing research for end users which shows that petromin brand is the leader among the other lubricants brands. At the end of the ceremony the honored employees received their certificates and awards in recognition of their efforts, which contributed to the elevation of Petromin and its leadership.

On Time annual ceremonyAdditive contract for petromin


Petromin participates in the Reliability

Campaign with SABIC (SK)

ACHIEVEMENTS AND EVENTS

Petromin remains one of the close associates and partners to SABIC and serves most of its Industrial lubricants needs. With our participation not only as a vendor, Petromin has always been part of any internal or social development and awareness campaigns run by SABIC or its subsidies. In late 2014, Saudi Kayan- SABIC organized a Reliability Campaign with the theme “Reliability commitment, the way to success”. The event was supervised by the Reliability Systems department and was focused towards creating better understanding of equipment condition monitoring, understanding of lubricant basics and lubrication concepts.Engr. Manoj Paul and Eng. Essam Saleh from Petromin B2B Team represented the company and conducted sessions. The topics covered were;- Basic of Lubricants, composition & classification.- Lubricants Handling- Condition monitoring.- Best practices in Lubrication industry. An Apperception Certificate was handed over by Saudi Kayan to Petromin Staff for their active participation in this campaign.

Petromin EgyptPetromin Egypt Team Building Event

First Petromin Express in Egypt

Petromin Egypt team opened doors of its very first Petromin Express to customers on 14/December/2014. The event was memorable not just for employees who attended but also for customers in the area who were very interested in what Petromin Express can offer. The three bays station which is located in a busy residential area in Tanta (120 KM north of Cairo) offers all lubricants brands, fluids tops ups, tires check, free drinks, free Wi-Fi and many more….. The positive reaction from customers to the concept made Petromin Egypt management and staff optimistic that Petromin Express network can grow in Egypt with a steady pace to penetrate this segment and support Petromin’ s brand. Achieving this milestone is a classic example of team work between the Finance department, Procurement, Production, Business Support and Petromin Express currently lead by Hesham Elkhatib. We are sure that more of similar success stories will be shared in the near future!

Hesham Bekeat, Petromin Egypt General Manager, and Saleem Waked, Petromin Egypt Finance Manager, invited all staff to a full day team building activity in Renaissance Hotel, Cairo on September, 2014. The event gave a good opportunity for the entire staff, old and new, to know each other’s better with an aim to build more synergies. All attendees joined two team-building activities where everyone was a winner. Attendees seized this opportunity to escape from their daily routine and stressful jobs, to an open day with lots of fun and joy! Thanks to Rana Raouf’s dedication, the arrangements were up to expectations and the event ended up with achieving all of its targets, and more.


Petromin holds two workshopsfor its clients in Riyadh and Damam With the presence of more than 400

participants from different public and

private organizations in the oil and gas

sector, Petromin has ran two specialized

workshops for its KSA clients in Riyadh

and Damam. The workshops were also

sponsored by Oronet the French brand

for innovative fuel and lubricants

solutions around the world.

Engineer Samir Nawwar, the CEO of

Petromin, has explained in his opening

speech: "we are obligated to develop

our products and services levels offered

to our clients to meet the higher standards, and to help in developing our client awareness regarding the innovation and developments

in the oils and lubricants sector"

The CEO has also added: "these workshops worked as an opportunity to discuss and exchange experience with our partners about the

latest trends and advancements in lubricants' production, so that we could stay ahead of the industry and provide the Saudi market with

the best quality and the highest standards production concerning lubricants and car services. The thing that serves our highest priority

goal of leading the regional market"

Moreover, Fredrick Pantier and Paskar from Oronet company has introduced to participants the current and future directions of diesel and

oil engines production around the world, at the same time that Alexander has pointed to the latest innovations in the hydraulic lubricants

industry. The workshop has also explained the high standards of services Petromin offers its clients through its after sale policy.

Being a pioneer of the sector Petromin has reached a unique position in Saudi markets, supported by its rigid infrastructure, strong supply

chain, in addition to its service centers around the kingdom. Petromin is committed to offer the best for it's clients the thing that contrib-

uted into reserving it's position in KSA and to expand globally through local offices in more than 40 different countries.

ACHIEVEMENTS AND EVENTS SEMINARSPetromin industrial sector organize a

recreation trip to Abu DhabiIn an effort to increase brand awareness, global participation, and customers’ engagement, Petromin’s OEMs and Marketing teams have jointly organized for Petromin’s OEM customers to attend ABU DHABI GRAND PRIX 2014 held in UAE from November 21st – 24th, 2014 G. It was the most exhilarating motorsport action in the world. The event’s highlights included the followings:

1) Formula 1 qualifying sessions.2) Support race qualifying sessions.3) GP2 & GP3.4) Full access to F1 Village and Oasis Area.5) Access to Yas Marina.6) Final Count Down.

Petromin’s Sales and Management teams have shared with the customers about the commitment of Petromin to its valuable customers in terms of providing quality products with the best services available in the market so far.


SEMINARSTechnical Seminar for

Al-Qassim & Hail major customers

The domestic sales department has organized a technical Seminar to edify its major customers in Qassim & Hail area about the latest

specification of lubricants and Greece and its applications at Al- Qassim - Movenpick Hotel on Sunday 07/12/2014 with 45

audiences. The seminar was divided into two parts, the first part was Petromin speakers Eng. Ayman Al Hessy , Eng. Walid Ben

Swaid and Eng. Naif Abdul Aziz have updated information about the Types of Base Oil / Greases & additives oils. Then, general

discussion and audience questions took place. Finally, petromin speakers distributed appreciation certificate and gifts to the

audience and thank them for joining petromin in this seminar.

Lubricants Training by the Technical Department to

Petromin Egypt Staff In Cairo, Mr. Walid Ben Swaid and Mr.

Rajeev Sivaraman conducted a lubricants

orientation session for Petromin Egypt

staff. The session covered the basics and

advanced lubricants information includ-

ing, but not limited to, different types of

lubricants/greases, their application and

Petromin branded lubricants/greases. The

presenters answered all questions from

the audience. At the end everyone was

pleased by the amount of information

that Mr. Ben Swaid and Mr. Sivaraman

.have shared

seminar for the Society of

Sudanese Engineers in K.S.A The industrial sector at the western region

organized a technical seminar for the

Society of Sudanese Engineers in K.S.A

about the basics of lubricants and

Greece’s at Petromin headquarters offices

in Jeddah. During the Seminar Mr. Walid

Ben Swaid demonstrate how to choose

the right lubricants oils that best fits and

maintain the engines. Also, he discussed

the latest specifications of lubricants by

nominating A1 product for its feature and

.specification

At the end of the seminar appreciation

certificates and gifts were distributed

.among the attendees


Petromin supportsthe International Coastal Cleanup(Obhur) Jeddah 2014Petromin Corporation supported the event of cleaning up the coastal of north Obhor

Jeddah, in an event hosted by the ocean conservancy group Alliance of Proactive

Organizations Center for Environmental

Advocacy (APOCEA), Jeddah-based.

The internationally well-known

advocacy group, who are recognized by

their effort in preservation and protec-

tion of oceans and coasts, had involved

30 civic-oriented organizations in

addition to divers and engineers who

had shown their commitment for the

Coastal Cleanup at north Jeddah in area

called (Al-Bouhairat)

A spoke person from petromin stated

that “We are pleased to participate and

involved in initiatives like these since the

environmental programs are one of our

corporate values and Social responsibil-

ity programs”

CORPORATE SOCIAL RESPONSIBILITY PETROMIN SOCIETY

Petromin EgyptAward to Assuit Van Sales Team

Petromin EgyptTeam Building EventHesham Bekeat, Petromin Egypt General Manager, and Saleem

Waked, Petromin Egypt Finance Manager, invited all staff to a full day

team building activity in Renaissance Hotel, Cairo on

25/September/2014. The event gave the entire petromin Egypt staff

the opportunity, to know each other’s better with an aim to build

more synergies. All attendees joined two team-building activities

where everyone was a winner. Attendees seized this opportunity to

escape from their daily routine and stressful jobs, to an open day with

lots of fun and joy! Thanks to Rana Raouf’s dedication, the

arrangements were up to expectations and the event ended up with

achieving all of its targets, and more.

On 1/December/2014, and in Cairo, Hesham Bekeat, Petromin Egypt General Manager, and Osama Aziz, Egypt Commercial and Van

Sales Manager, awarded Assuit Van Sales team for their dedication and hard efforts to build a reliable market share in their area with

high integrity and good reputation. Since it’s opening in 2012, Assuit branch had been a role model for achieving its volume targets

despite any challenges. The volume growth that took place over the last couple of years puts Petromin ahead of many competitors

and we are now competing for being a market leader of the trading areas which our vans cover. Kudos to Assuit Van Sales Team:

Mohamed Magdy (Supervisor), Hamada Kamal (Storekeeper), Mahmoud Hassan (Sales Representative), Sherif Motasem (Sales

Representative), Omar Abd elkarim ( Sales Representative).

17 A Quarterly Publication by Saudi Arabian Lubricating Oil Co. March 2015 • Issue No. 1, Vol. 10

PETROMIN SOCIETY

Just joint petromin Society

18

Just joint petromin SocietyOn behalf of petromin family, we would like welcome our new colleagues and hope that your experience in petromin will be enjoyable and rewarding.. Once again welcome aboard!

Abubakar Ali Mohammad Bawazair

Babu Rajan Edavalath

Hossain Saeed Mohammed Alzahrani

Abdulraheem Mohammed Saleh Nazar

Khaled Abdullah Nuejy Jahdali

Muhammad Imran Muhammad Ramzan

Ali Mohammad Ali Al Hyari

Ibad Ur Rehman Manzoor Ahmed

Azzam Ahmed Hamed Farran

Piyasena Punchihewage Podisinno

Ibrahim Salah Ibrahim Ahmed

Omar Ahmed Omar Hawsawe

Abdullah Khaled Saeed Alsabban

Emad Salim Ali Hakami

Sakhr Asaad Hassan Jamjoom

David Ako Adjei

Zeshan Ashraf Muhammad Ashraf

Khaled Mohammed Mubarak Aldossari

Abdullah Hamdan Ahmed Alghamdi

Malaz Emad Eldain Abdelmutaal Sabir

Muhammad Farhan Ansari Anwar Alim Ansari

Basim Khan Ajmal Khan

Jamsheed Abdurahman Valappil

Abdulaziz Abdullah Saeed Aldbesa AlZahrani

Faisal Mohammad Saleh AlDahri

Majid Hussain Haji Khadim Hussain

Wajih Ul hasan Mahmood Noor Ul hasan Mahmood

Abdulrahman Abdullah Bamakhramah

Taha Sajid Abdul Qayyum Sajid

Oscar De Guzman Carino

Chalib Jagolino Mandar

Roderick Maniti Gomez

Mumtaz Hussain Iftikhar Hussain

Sami Walid Mahmoud Jaouni

Western Region

Plant - Riyadh

Jeddah - Plant

Head Quarters

Jeddah - Plant

Western Region

Eastern Region

Head Quarters

Jeddah - Plant

Jeddah - Plant

Head Quarters

Central Region

Head Quarters

Head Quarters

Head Quarters

Jeddah - Plant

Central Region

Plant - Riyadh

Eastern Region

Sales - Qassim

Western Region

Western Region

Eastern Region

Head Quarters

Head Quarters

Western Region

Western Region

Central Region

Head Quarters

Jeddah - Plant

Jeddah - Plant

Eastern Region

Western Region

Head Quarters

01-Sep-2014

01-Sep-2014

01-Sep-2014

01-Sep-2014

02-Sep-2014

04-Sep-2014

08-Sep-2014

21-Sep-2014

21-Sep-2014

22-Sep-2014

12-Oct-2014

12-Oct-2014

14-Oct-2014

14-Oct-2014

02-Nov-2014

02-Nov-2014

02-Nov-2014

16-Nov-2014

16-Nov-2014

23-Nov-2014

25-Nov-2014

26-Nov-2014

01-Dec-2014

01-Dec-2014

01-Dec-2014

01-Dec-2014

08-Dec-2014

14-Dec-2014

15-Dec-2014

15-Dec-2014

15-Dec-2014

15-Dec-2014

15-Dec-2014

23-Dec-2014

PE - Maintenance - Jeddah. Technician

Riyadh Plant Maintenance. Electrician

Jeddah Plant Operation.Operator (Filling)

PE - Application Development & Support.Specialist


Mobile Laboratory WR - Gulf.Driver

Area Industrial Sales - ER.Manager

Business Development.Manager

Jeddah Plant Operation.Foreman (Filling)


C-Store Business.Category Analyst

Area Commercial Sales - CR.Manager

Account Payable.Accountant

PE - Complaint.Officer

Human Resources.Vice President

Jeddah Plant Operation.Foreman (Filling)

G - Area Industrial Sales - CR.Manager

Industrial Security - Riyadh.Security Man

PE - Government Liaison - Dammam.Officer

Area Industrial Sales - Qassim.Manager

PE - Area - Jeddah.Manager


Industrial, Government Sales.Secretary

Petromin Express - HR.Coordinator

Petromin Express - HR.Officer



Area Commercial Sales - CR.Manager

PE - Business Analysis


Jeddah Plant Maintenance.Mechanical Technician

Warehouse - Dammam. Storekeeper B


Internal Auditing,Sr. Internal Auditor

19 A Quarterly Publication by Saudi Arabian Lubricating Oil Co. March 2015 • Issue No. 1, Vol. 10

PETROMIN SOCIETY

20

Congratulations!

To all those who recently celebrate the arrival of new baby into their home, petromin wants to take the chance and congratulate you of the new blessing and wish you both good health and happiness

Sex

F

F

F

F

M

F

M

M

F

M

M

M

F

M

F

M

Name

Hamnah Muhammad Noman Siddiqui

Lara Naif Alyahiawi

Zenab Muhammad Ullah Khan Khan

Hebah Saad Khan

Mohammed Abdulaziz Basillim

Ayeza Mohammed Omer Khan

Umar Ahmed Muhammad

Salim Yahya Salim Aljazani

Hayah Abdulsamad Hariri

Maan Abdullah Almagrabi

Mohammed Saleem Waked

Mogtada Murtada Alhadari

Rutal Ahmed Ali

Humza Tahir Mansoor

Sarah Asaad Al Sayed

Abdulelah Osama Kalantan

Date Of Birth

01/02/2015

09/01/2015

13/10/2014

14/11/2014

14/12/2014

14/12/2014

15/10/2014

15/12/2014

16/01/2015

23/10/2014

23/12/2014

24/10/2014

24/11/2014

24/12/2014

25/01/2015

30/10/2014

Name in Arabic

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Simple DietandFitness Tips

Curb your sweet toothTo satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think of 'fruit first,'" says Jackie Newgent, RD, a registered dietitian nutritionist and winning cookbook author . So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you're still on the right, healthy track.

1

Find the best fitness friendA workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criteria, says Andrew Kastor, an ASICS running coach: Can your friend meet to exercise on a regular basis? Is she/he supportive (not disparaging) of your goals? And last, will your buddy be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call.

2 When to weighYou've been following your diet for a whole week. Weigh to go! Now it's time to start tracking your progress (and make sure pesky kilos don't find their way back on). "It's best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities," says Jackie Newgent, RD - a registered dietitian nutritionist. For the most reliable number, be sure to check your kilograms at a consistent time, whether daily or weekly.

5

Up your exerciseHow do you know when to increase your exercise? "The general rule of thumb is to up the amount of miles run, for races half-marathon length and longer, by 5 to 10 percent each week," advises Andrew Kastor, an ASICS running coach.

3

Relieve those achy musclesAfter a exhausting workout, there's a good chance you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions," according to Andrew Kastor - an ASICS running coach.

4

FOR YOU

23 A Periodic Publication by the Public Relations Department - Petromin Co.

Police your portionsDoes your steak take up more than half your plate? Think about cutting

your serving of beef in half. That's because it's best to try and fill half

your plate with veggies or a mixture of veggies and fresh fruit, says

Newgent, RD - a registered dietitian nutritionist - so that it's harder to

overdo it on the more caloric dishes (like cheesy potatoes or barbecue

sauce–slathered ribs-).

6

Say goodbye to peer pressureEven if you've been eating right on track, it may be tough to stay on track

if your partner, coworkers, or friends don't share your healthy-eating

habits. What to do? If your partner loves pizza, try ordering a pie that's

heavy on the veggies and light on the cheese—then supplement it with a

side salad. Or, if your friends are having a girls' night out, suggest a

restaurant that's got healthy appetizer options, instead of the typical fare

of onion rings and cheese dip. And at work, instead of Friday

baked-goods day, suggest a Friday "make it healthy" day, and swap in

baked pears with cinnamon or mini fruit-and-nut muffins for brownies

7

FOR YOU

alrawabet march 2015 issue 1 - petromin · 5 a periodic publication by the public relations...

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