perfect fit magazine - march 2016

HOW TO HYDRATE

STRENGTH WITHIN, PRIDE THROUGHOUT

Expert advice from industry specialists

Exclusive preview of new physique contest

VIP CONTRIBUTORS

WAWAN THE MODEL

KTOWN GYM UPDATES Fitness news from across Kuwait

MAD MARCH: EXTREME SPORTS FEATURE SPEC IAL

ISSUE 13 • MARCH 2016 www.perfectfitmagazine.com instagram account: @pfmag

N E W L O O K A N N I V E R S A R Y E D I T I O N !

RUNNER’S REHABTips to treat and prevent common injuries

SPA@HOMEMassage therapy from XCite

Work wear from The Avenues

FIX UP LOOK

SHARP

NORTH FACE CHALLENGE

REVIEW

Our highlights from 2015

PERFECT MOMENTS

C

M

Y

CM

MY

CY

CMY

K

Driver Centric Man-E-DPS_Perfect Fit Mgz.pdf 1 2/22/16 5:19 PM

WARMUP

16 TWO NEW LOCATIONS

18 LEVRONE IN STORE

17 ‘GUN SHOW’ THIS MARCH

004

03/2016 WWW.PERFECTFITM AGAZINE.COM

›› 14OXYGEN NEWSCompetition prep underway for Arnold Sports Festival

›› 15O2 CLINIC NEWS Find the origin of your injury

›› 16 FITNESS FIRST NEWSEmpire grows to include two fantastic new sites

›› 17PLATINUM NEWSArm wrestling contest coming up this month

›› 18HEALTH HOUSE NEWSSignature Series from an IFBB Hall Of Fame legend

›› 19WEIGHT LOSS NEWSClear out your kitchen!

WARM UP›› 2212-WEEK WORKOUTAre you tough enough for the Canadian Moutie fitness drill?

›› 28TRAIN LIKE A TRIATHLETEGet competition fit without even having to leave the house

›› 30 MEDICINE BALLComplete guide + exercise plan

›› 34CABLE MACHINEFive moves for your arms and abs

›› 39PHYSIO LOCKERHow to prevent running injuries

22 GREAT NORTHERN

14 COMING TO AMERICA

TRAIN

WE’VE HAD A MAGAZINE MAKEOVER!

>>>

CONTENTS

03/2016WWW.PERFECTFITM AGAZINE.COM

›› 44FOOD FIGHT: DIET KEBABThis month it’s a Middle Eastern classic

›› 45A BETTER BREWWhy you should be drinking yerba mate tea

›› 46WEIGHT LOSS SUPPSThe truth about diet aids from Dr. Abdullah Al Mutawa

›› 48 WHAT IS CITRULLINE MALATE?Expert advice from dietician Ahmad Al Saleh

›› 49WHEN HUNGER STRIKESProtein-packed products to satisfy the snack attack

›› 52REFLEX REVIEWHow to get big with the biggest brands in Kuwait

›› 53DIET DUKKANHealthy eating gets serious at the new Wawan store

›› 54HYDRATION STATIONPerformance enhancementwithout pills or powders

›› 57CHEAT DAYThe right way to cheat at Burger + Lobster

30 TEST YOUR BALL SKILLS

34 ONE KIT WONDER

39 RUNNING REHAB

FUEL

44 DIET KEBAB

45 A BETTER BREW

49 SNACK ATTACK

46 DIET AIDS

005

MARCH 2016 ISSUE 13

54 HYDRATION STATION


›› 80SUITED + BOOTEDStylish work wear to look the business

›› 85IRON MAN’S SUITThe celebrity closet of Tony Stark aka Robert Downey Jr.

›› 87 HANDS + FEETTurn your home into a day spa, then sit back and relax

›› 88HEAVYWEIGHT CHAMPIONSReinforce your gym bag with three heavy duty bits of kit

›› 60 ADRENALIN RUSHThe world's most extreme sports

›› 64 DON’T LOOK DOWN!The sport that will take you to new heights

›› 68PRO VISION NORTH FACE CHALLENGEFull report + winner’s roll call

›› 72 SPARK MARATHON Road race review + results

›› 76 THE MODEL - WAWANExclusive look at the ‘world’s biggest physique competition’

60 BRAVE HEARTS

80 WORK WEAR

64 THE WORLD OF CLIMBING 68 NORTH FACE

CHALLENGE

76 WAWAN THE MODEL

LIVE STYLE

WARMUP

CONTENTS

72 SPARK MARATHON

006


›› 92HILL SIDE STATSIncredible info plus training tips for climbers

›› 94 PERFECT FIT IS ONE!Our favourite moments from the past 12 months

›› 96 YOUR WORKOUT:PLATINUM PLAYERSHow do firefighters stay in shape for their job?

›› 98YOUR WORKOUT:TRAINING AT O2Hear from aspiring models and wannabe physique pros

›› 100YOUR WORKOUT:NEW! SPARK GYM Six gym profiles from our brand new location

›› 102GET CONNECTEDNew social media page

88 FIT KIT

87 DOWN TIME

96 YOUR WORKOUT

92 HIGHS & LOWS

102 GET CONNECTED

COOL DOWN

MARCH 2016 ISSUE 13

85 RDJ’S STYLE

94 HAPPY BIRTHDAY!

007

PUBLISHER Refocus Media www.refocusmedia.com EDITOR IN CHIEF Khaldoon Al Yahya MANAGING EDITOR Nouh Barake EXECUTIVE EDITOR Katarzyna Khanna [email protected] DEPUTY EDITOR Gemma Emmerson [email protected] SUB EDITORS Lisa Monteith, Nehma Al Falah PR MANAGER Ahmad Qahtan ARABIC TRANSLATION Rania Azba CONTRIBUTORS Dr. Abdullah Al Mutawa, Ahmad Al Saleh, Adrian Bricker, Bo Heamyan, Aimee Joseph, Kate Marshall, Lisa Monteith, Marie Molinie, Mark Pilkington, Reshmi Revi, Vianney Selin, Angela Youngman CREATIVE DIRECTION Andrew Douek-Pirotte, Nader Al Qasim DESIGNERS Mateusz Wieliczka, Krzysztof Paciorek, Zain Al Aabdin Al Nejah PHOTOGRAPHY Nader Al Qasim, Mahdi Baqer PRINT & PRODUCTION Al Khat Printing Press ADVERTISING www.perfectfitmagazine.com/advertising [email protected] Perfect Fit Magazine welcomes new contributors. If you would like to write for us, email your article ideas to the Executive Editor: [email protected] Press releases and general enquires should be sent to the Deputy Editor: [email protected] Perfect Fit Magazine is published by Refocus Media Kuwait, Qibla, Fahad Al-Salem st., Al-Salam Tower, 9th Floor T: +965 222 00 453, +965 222 00 454 E: [email protected] DISCLAIMER Reader discretion is advised. Please consult your physician before beginning any exercise or diet program or when making changes to an existing program if you have any doubts about your health status.

WARMUP

EDITORS LETTER

008


HAPPY BIRTHDAY!

THE TEAM

WELCOME to the new and improved Perfect Fit!

Have you wondered what happened to the magazine over the past month? We’ve been busy working intently behind the scenes. After 12 wonderful months in Kuwait, we decided to celebrate our first birthday with a special edition that eventually turned into a complete magazine redesign. Each and every page of the magazine has been revamped to give it a fresher, more modern look. We have new expert contributors and new content ideas. And as always, we gathered for you a ton of great training advice and nutrition tips to support you in reaching your fitness goals, plus style secrets to keep you looking and feeling great.

We think Perfect Fit is now better than ever, but we would like to hear it from you! Get in touch and let us know what you think about the new style and if there is something we could do to improve it further. The magazine is meant to be YOUR best training partner – let’s make it TOGETHER!

KATARZYNA KHANNAEXECUTIVE EDITOR

Magazines must keep running to stay in place“

COPYRIGHT © 2016 ALL RIGHT RESERVED

5 THINGS YOU MUST DO THIS MONTH

Test your strength at Platinum’s 2016 annual arm wrestling contest

Become a master of the medicine ball plus full body workout drill

Stock up on snacks to avoid the afternoon slump and boost energy

Get ready for the world’s biggest physique contest: The Model

Shop for Mother’s Day with these amazing home spa massage gadgets

87

49

17

30

76

009


TEAM TALKMeet this month’s nutrition and physiotherapy expert columnists that make Perfect Fit even more perfect!

DR. ABDULLAH AL MUTAWAWith credentials that include a BA in Nutrition – Dietetics, a PhD in Sports Nutrition and two years at the Ministry of Health, Rijeemy Clinic founder Dr. Abdullah’s monthly columns are an invaluable source of nutrition advice. Turn to page 46 for his ultimate guide to weight loss supplements, including what to take, what to avoid, and how to shed kilos with natural thermogenics.

VIANNEY SELINStrength and conditioning coach Vianney has spent over a decade helping athletes to hone their speed, strength and skills on almost every continent. Throughout his career, Vianney has specialised in the conditioning of soccer players and attended several FIFA World Cups in a professional capacity. Nowadays you can find him at SPARK gym and on page 54!

AHMAD AL SALEHAhmad has been involved in nutrition consultation for over 12 years. His accolades include working as the Kuwait National Football Team’s sport dietician and more recently, becoming appointed as a sport nutrition consultant for Tuning. On page 48, Ahmad will be looking at how Citrulline Malate can help to boost your workout.

MARIE MOLINIEFrench-born Marie is head therapist at the O2 Therapy Clinic at Oxygen Jabriya and has spent 15 years as a certified sports therapist and personal trainer. Every month she will be using her experience and expertise to help explain the importance of physiotherapy. This month Marie looks at the difference between the cause and symptoms of your injury. Turn to page 15 to read more.LISA MONTEITH

Lisa is a UK-based nutritional therapist and author of Perfect Fit’s monthly ‘Food Fight’ and weight loss news pages, as well as one-off features including natural testosterone boosters and the pros and cons of low fat versus low carb diets. Turn to page 19 for diet news from around the globe, then head to page 50 for a ‘healthy’ kebab. Yum!

AT PERFECT FIT WE HAVE A TOP TEAM OF DIET, TRAINING AND PHYSIO PROFESSIONALS AT OUR DISPOSAL. DO YOU HAVE A QUESTION FOR ONE OF OUR EXPERTS? IF YOU HAVE A QUERY ABOUT YOUR NUTRITION, WORKOUT OR REHAB, POST IT TO TWITTER @PERFECTFITMAG OR FACEBOOK PERFECTFIT.KUWAIT THEN LOOK OUT FOR YOUR ANSWER IN THE NEXT ISSUE OF PERFECT FIT!

ASK THE EXPERTS

MARCH 2016 ISSUE 13MARCH 2016 ISSUE 13

T ipped as the ‘ultimate water sport,’ flyboarding proves that hoverboards are no longer a futuristic fantasy. Flyboards are powered by air and water

pressure to propel the user up to 15m into the air, making you feel like a real life super hero. Invented just four years ago by French water-craft rider Franky Zapata, flyboarding is now available in locations as diverse as the USA, UK, the Caribbean and Dubai, with celebrities such as Leonardo DiCaprio, Justin Bieber and Drake all trying it. In 2012, the first Flyboard World Championships took place in Qatar.

MAKING WAVES

The standard chunk of Lorem IpsumWARMUP

010


PICTURE

The standard chunk of Lorem Ipsum

011


Photo credit: Denis Kornilov / shutterstock.com

WARMUP

Styling by Campione, Photography by Nader Al Qasim

012


MODEL BEHAVIOURMeet 25-year-old Yousef Halil Ali, an elementary school art teacher turned model turned Perfect Fit cover star!

HOW LONG HAVE YOU BEEN A MODEL?

About six years. I first started modelling for a photographer’s portfolio and then as social media started, people began to see my pictures and I became popular in my own right.

WHO HAVE YOU MODELLED FOR?

So far I have modelled for Harvey Nichols and Marks & Spencer plus brands such as Daniel Wellington watches, Ecco footwear, and Valecuatro.

HOW OFTEN DO YOU GO TO THE GYM?

I go to Oxygen Jabriya six days a week. I first started working out aged 19 to stay in shape and so I look good when I take my shirt off! I used to have a trainer but now I read a lot and I have the experience to build my own routine.

WHAT’S YOUR FAVOURITE ‘CHEAT MEAL’?

I don’t have a cheat meal because I don’t diet, plus I hate sweets! I think I don’t crave sweet food because I don’t deny myself anything.

HOW DO YOU MAINTAIN A HEALTHY EATING SCHEDULE?

I never diet. I eat whatever I want and I have a super -metabolism. In fact sometimes it’s a problem because my body burns so much food that I can’t always build muscle. It’s the curse of the bodybuilding world!

WHAT IS YOUR FAVOURITE AND LEAST FAVOURITE BODY PART TO WORK OUT?

My favourite is my biceps because it gives me ‘the pump.’ I think everyone hates leg day! It’s really hard and stressful and everyone wears trousers anyway! I don’t work on my abs so much as they already look good.

WHAT SUPPLEMENTS DO YOU USE?

I drink protein and carbohydrate shakes and I also take BCAAs.

WHAT HAS BEEN YOUR BIGGEST SUCCESS SO FAR IN YOUR CAREER?

Becoming a professional model.

BICEPS

PROTEIN, CARBOHYDRATE SHAKES, BCAAS

BECOMING A PROFESSIONALMODEL

2 Favouritebody part

2 Favouritesupplements

2 Biggest success in career

COVER STAR


IN THIS SECTION>>OXYGEN NEWS

PLATINUM NEWS

O2 THERAPY CLINIC

HEALTH HOUSE NEWS

FITNESS FIRST NEWS

WEIGHT LOSS NEWS

14 17

15 18

16 19

BE SO GOOD THEY CAN’T IGNORE YOU

STRIKE A POSE

WARMUP

A study by a Harvard professor found that taking up more physical space in a ‘power pose’ – standing tall with your

feet wide apart and your arms on your hips – during a presentation, meeting or interview boosts your testosterone and lowers your stress levels, making you feel more confident. So if you want to get ahead at work, pay attention to your body language.

For more information about the IFBB Pro contest in Kuwait, please contact +965 25333307.

Arnold Sports Festival 2016WARMUP

014


At present the two categories the national team will be participating in are men’s bodybuilding and men’s physique. A total of 19 delegates will be showing their shredded physique in the hopes of bagging the number one spot.

Team Ktown will be sending eight athletes for the Men’s Bodybuilding event:

● two in the 75kg division ● two in the 80kg division ● one in the 85kg division ● two in the 90kg division ● one in the 100kg division

In the Men’s Physique category we will see 11 Oxygen athletes:

● four in the 172cm division ● five in the 175cm division ● one in the 180cm division ● one in the 182cm division

OXYGEN ATHLETES

IFBB PROS MAMDOUH ELSSBIAY AKA BIG RAMY, ROELLY WINKLAAR, ESSA OBAID AND 2014 UKBFF OVERALL WINNER NATHAN DE ASHA ARE ALSO CURRENTLY PREPPING AT OXYGEN GYM IN TIME FOR THE PRO CONTEST AT THE SAME SPORTS FESTIVAL.

GOOD LUCK EVERYONE!

PRO ZONE

TEAM OXYGEN HAS BEEN BUSY PREPPING ITS ATHLETES FOR THE ARNOLD SPORTS FESTIVAL IN COLUMBUS, OHIO

TEAM OXYGEN GO STATESIDE

T he Arnold Sports Festival –

scheduled for March 3 to 6 – attracts thousands of spectators from all over the world every year and is one of the most highly anticipated competitions in the IFBB league.

OXYGENUPDATE

MARCH 2016 >>>

WARMUP

015


CAUSE +EFFECT

The solution is to treat the cause and never the symptoms.

Choosing the right person for a consultation is a crucial part of getting better. What is the right choice? To be handled by someone that will treat the cause of your problem and not your symptoms. Dealing with the symptoms can often worsen the problem. For example,

so many weightlifters suffer shoulder pain. They get injected with cortisone or another inhibiting substance. The symptoms go away, the medication has reduced the pain so you do not feel it; you return to the gym where you damage the shoulder even more as you don’t feel

any pain but a few weeks or months later, the pain comes back. The frequent comment is: “…It was okay for three months but now it’s back and even worse than before…” If you can relate to a similar story then now you understand why your problem is not solved.

As well as being a major milestone for Oxygen, Kuwait and the Middle East, O2 Therapy Clinic is a dream come true for Marie Molinie, who has dedicated her career to helping athletes.

Having studied at Luton University and Glamorgan in the UK, French-born Marie has spent 15 years as a certified sports therapist and personal trainer.

Her clients span from gym novices to pro triathletes, swimmers, footballers, and bodybuilders all over the world.

ABOUT THE AUTHOR

APPOINTMENT ONLYCall +965 99191413 for more information

FOR SOME, THE PAIN OF AN INJURY NEVER FULLY GOES AWAY. IN FACT IT INCREASES TO THE POINT THAT EXERCISING BECOMES DIFFICULT, TOO PAINFUL OR NEAR IMPOSSIBLE…

02 CLINICUPDATE

MARCH 2016>>>

PROPER CONSULTATION

The cause is the origin, the reason for your pain and problem. The symptoms are the result, the feeling generated by the cause. If you only

address the symptoms, the pain or problem remains in place and post treatment, comes back. If you deal with the cause, the problem goes away.

WHAT IS THE DIFFERENCE BETWEEN THE CAUSE OF YOUR PAIN AND THE SYMPTOMS OF YOUR PAIN?

Physio expert advice

✆

WARMUP

016


FITNESS FIRST UPDATE

MARCH 2016 >>>

FITNESS FIRST IS SET TO OPEN TWO MORE CLUBS IN KUWAIT, THUS BRINGING THE TOTAL COUNT OF ITS PREMIUM FITNESS CLUBS IN THE COUNTRY TO SEVEN

THE MAGNIFICENT SEVEN

For more information on memberships and other queries, please contact:

Tel: +965 55091087 www.fitnessfirst-me.com

/fitnessfirstme

@Fitnessfirstme

@Fitnessfirstme

The two new locations will feature group exercise studios with swing yoga facilities, dedicated spinning studios, freestyle, free weights and strength areas with the latest functional training equipment. The clubs will also provide an extensive range of cardio equipment (treadmills, bikes, ellipticals, power mill, new flex striders) with

attached TV screens and a Synergy 360 functional training area including battle ropes, TiYR, Bulgarian Bags, Slam Balls, Core Bags, Viprs ad TRX suspension training tools that will make your fitness workouts more challenging and enjoyable. There will even be an Escape Octagon Olympic lifting platform fitted in both gyms for Olympic lifting!

After a workout (or instead of one, if you prefer) members will benefit from luxurious changing rooms with saunas and a relaxation area, as well as the exclusive members lounge with wifi and complimentary drinks. Furthermore, members will have access to the Sky Lounge and Cardio area, which features a waterfall for added relaxation.

“We want our members to go further in fitness and life and as a provider of fitness solutions, it’s our responsibility to not just motivate everyone to follow a strict fitness program and diet plan but also make world-class facilities available to them. Our new club will feature the latest training equipment and facilities and comes in direct response to this demand.”

FITNESS FACILITIES LOUNGE IN LUXURY

GEORGE FLOOKS, CHIEF OPERATING OFFICER FOR FITNESS FIRST MIDDLE EAST, SAYS:

T he two new sites – one for men, one for women – will be located in Sama Mall in Al Eqaila (just behind Gate Mall) and will each consist of 1100m2 of fun, fitness and function.

The branches will offer premium services, best-in-class exercise equipment and a great exclusive environment to work out and unwind.

New clubs opening in Kuwait

WARMUP

017


WANT TO SEE HOW STRONG YOU ARE? DO YOUR FRIENDS ALWAYS COMMENT ON YOUR MONSTROUS ARMS? WELCOME TO THE ‘GUN SHOW’…

CALL TO ARMS

For more information or if you’d like to register, telephone +965 1880008 or check out their social media @platinumkw

P latinum Health Club’s annual arm wrestling competition returns once more to Platinum

Mahboula. A three-year-old tradition, the contest will be held on March 13, 2016 at 6pm and is open to all Platinum members.

THREE CATEGORIES

Participants will compete based on their weight categories. They are:

70kg to 80kg

80kg to 90kg

90kg and over

FIRST, SECOND AND THIRD PLACE WINNERS OF EACH WEIGHT DIVISION WILL RECEIVE THE FOLLOWING PRIZES:

FIRST PLACE: ✔ GOLD MEDAL

+ 3 MONTHS MEMBERSHIP

SECOND PLACE: ✔ SILVER MEDAL

+ 2 MONTHS MEMBERSHIP

THIRD PLACE: ✔ BRONZE MEDAL

+ 1 MONTH MEMBERSHIP

TOP PRIZES

12

3

PLATINUM UPDATE

MARCH 2016 >>>

Arm wrestling competition

S upplement giant Health House has recently added Kevin Levrone to its portfolio. If you’re not in the know,

Kevin Levrone is a former American IFBB Pro bodybuilder and IFBB Hall of Famer. Born in 1964, Levrone competed in over 67 IFBB Pro shows during his professional career, winning 23 and subsequently holding the record of most wins as an IFBB Professional (until Ronnie Coleman surpassed Levrone’s hold in 2004).

New at Health HouseWARMUP

018


POWERFUL PORTFOLIO

There are currently 15 products in the line and they are:

✔ Levro Amino Surge✔ Levro Amino Tab ✔ Levro BCAA ✔ Levro Crea ✔ Levro Lean ✔ Levro Legendary Mass ✔ Levro Legendary Mass Bar

ACCORDING TO REVIEWS, THE SUPPLEMENTS BY KEVIN LEVRONE – ESPECIALLY LEVRO ISO WHEY – CONSISTENTLY SCORE HIGH PRAISE FROM THEIR USERS, MOSTLY DUE TO THE FACT THAT KEVIN LEVRONE PRODUCTS ARE ALWAYS MADE FROM TOP QUALITY INGREDIENTS.

RAVE

REV

IEW

S

THE KEVIN LEVRONE SIGNATURE SERIES PROVIDES A WHOLE HOST OF SUPPLEMENT AND NUTRITION PRODUCTS TO HELP YOU CREATE YOUR DREAM PHYSIQUE

✔ Levro Mono ✔ Levro Pump ✔ Levro Recovery ✔ Levro Shield ✔ Levro Supreme Bar ✔ Levro Test ✔ Levro Whey Supreme ✔ Levro Iso Whey

HEALTH HOUSE UPDATE

MARCH 2016 >>>

INTRODUCINGKEVIN LEVRONE

For more information check out Health House on social media @health_house_nutrition or call +965 97987719.

LEVRO ISO WHEY

A study led by renowned food science

author and researcher Brian Wansink has discovered a correlation between subjects’ weight and the food they have visible in their kitchen. The study, published in Health Education

and Behavior journal, discovered that women who had breakfast cereal sitting out on their kitchen counter typically weighed 9kg more than their neighbours who didn’t, while those with soft drinks sitting out weighed over 10kg more. The good news:

subjects with fruit on display typically weighed 5kg less. In other words, when you have healthy food in sight, you’re more likely to be slim. “You eat what you see,” explained Wansink. “If you want to be skinny, do what skinny people do.”

WARMUP

019


DITCH DIET FOODS

Eating low-fat diet foods in an attempt to lose weight could actually have the opposite effect, according to research published in Behavioral Neuroscience. Researchers from Purdue University, USA found that the taste of food alerts the body to expect calories, and when this doesn’t happen, mechanisms that control appetite are disrupted, prompting dieters to eat again. Avoid ‘diet foods’ and concentrate on healthy nutrition for effective weight loss.

WHAT YOU KEEP ON YOUR KITCHEN COUNTER DIRECTLY RELATES TO HOW MUCH YOU WEIGH

Scrambled eggs for breakfast, or an omelette for lunch, could help you to manage your weight. A study published in the International Journal of Food Sciences and Nutrition found that having an egg-based meal made subjects feel fuller for longer than those eating a carb-based lunch with a similar calorie count. Protein takes longer to digest, so you are likely to feel less hungry and eat less at subsequent meals.

EGGS ARE EXCELLENT

TRY THE SEE-FOOD DIET!

Sight-centred approach

Swap your carbs for eggs

Avoid low-fat options


STRIVE FOR PROGRESSION, NOT PERFECTION

DOCTOR’S ORDERSI

t has long been recognised that regular exercise contributes to a healthier mind, body and soul, but there have recently

been calls for exercise ‘on prescription’. Specialist training programs could help treat and prevent ailments such as diabetes, osteoporosis, heart disease, hypertension and stroke. *Always speak to your own doctor before thinking about changing your medication or exercise regime.

IN THIS SECTION>>RCMP TOTALBODY WORKOUT

CABLE MACHINE TIPS & TRICKS

HOME GYM BY X-CITE

RUNNING INJURY PREVENTION

THE MEDICINE BALL MASTER

22 34

28 39

30


12 Week Workout PlanTRAIN

022

Famed for their courteous nature, exemplary

horsemanship and of course, striking Red Serge scarlet tunics, the Mounties are more Canadian than ice hockey, maple syrup and Niagara Falls combined.

However joining this elite group of gentlemen police is no easy feat. Along with being decent upstanding citizens, cadet candidates must be able to pass the Physical Abilities

Requirement Evaluation (PARE). To ace this, cadets have to demonstrate that all three energy systems within their body – aerobic, anaerobic alactic, and anaerobic lactate – are functioning to a level which will enable them to complete an obstacle course and associated push/pull sections in 4:45 minutes or less. There is also a weight carry section (which is not timed). This essentially means that all Mountie

wannabes need to posses good cardiovascular fitness, impressive endurance capabilities and better-than-average muscular strength.

The RCMP provides a comprehensive 12-week cardiovascular training program as well total body workout plans to prepare candidates for PARE.

Below is an example of the resistance training regime and 12-week cardio program recommended by Canada’s finest.

THE E

LITE S

QUAD

Workout modelled by Saleh Al Farhan at Platinum Health Club. Follow him on Instagram @salehlfarhan. Photography by Mahdi Baqer.

INFO

FEW LAW ENFORCEMENT AGENCIES IN THE WORLD ARE AS

HIGHLY REGARDED AND IMMEDIATELY RECOGNISABLE AS THE ROYAL

CANADIAN MOUNTED POLICE (RCMP). IF YOU THINK YOU’RE TOUGH ENOUGH TO BE A ‘MOUNTIE’ THEN WHY NOT TRY

OUT ONE OF THEIR GRUELLING 12-WEEK TRAINING

PROGRAMS…

12 Week Workout Plan


TRAIN

PERFORM THIS 12-WEEK RESISTANCE TRAINING PROGRAM TWO TO FOUR TIMES EACH WEEK (EVERY OTHER DAY IF EXERCISING THREE TIMES EACH WEEK). REST FOR 45-90 SECONDS BETWEEN SETS.

Perform 2-3 sets of 10 reps. Increase weight when 10 reps are exceeded.

● Adopt a relaxed stance and hold a dumbbell between your legs with both hands.

● Keep your back straight and your core engaged. Look forward at all times.

● Using your legs and your torso, keeping arms straight, swing the weight up above your head.

● Allow the dumbbell to return to the initial position in a controlled manner then repeat the movement.

DUMBBELL SWING

RCMP TOTALBODY WORKOUT

The exercises

Perform 2-3 sets of 10 reps on each side. Increase weight when 10 reps are exceeded.

● Stand with one foot on the floor and the other raised on a platform (such as a gym bench) behind you.

● Hold a dumbbell by your sides in each hand. Keep your back straight and abs tight. Your head should be in a neutral position.

● Bend the knee of your leading leg to perform a squat.

● Return to the start position then repeat.

ONE LEG SPLIT SQUAT WITH DUMBBELL

023


TRAIN

024


● Lie back on a flat bench with your feet flat on the floor. Hold the dumbbells at chest level.

● Engage your core and press the dumbbells vertically in a straight line above you. Ensure your forearms remain perpendicular to the floor.

● Lower the weights until your elbows make a 90-degree angle then repeat movement.

DUMBBELL BENCH PRESS

Perform 2-3 sets of 5+ reps.

● Grasp a suspended bar with a medium-width, underhand grip. Your arms should be extended yet relaxed.

● Keeping your trunk tense, pull your body up until your chin is above your hands.

● Lower yourself back down to the start position in a controlled manner, then repeat.

TOP TIP: Use a partner, footrest bar or similar pull-up aid to help if you find yourself struggling.

MEDIUM GRIP PULL-UPS

12 week workout plan


TRAIN

025


● Stand with your feet shoulder-width apart.

● Position two dumbbells so that they are a few feet in front of you.

● Bend forward at the waist and grasp a dumbbell in each hand. Your back should be straight and roughly parallel to the floor.

● Keep your head in a neutral position; pull the dumbbells up toward your trunk. Be sure to keep your elbows tucked in at all times.

● Lower dumbbells back down and repeat.

DUMBBELL ROW

Perform 2-3 sets of 10 reps. Increase range of motion or transition to your feet when 10 reps are exceeded.

● Position yourself so that your knees are on the floor and your forearms and hands are resting on a Swiss Ball. Engage your abs.

● This is the start position.● Pull the ball towards your

trunk until your shoulders and trunk create a 90-degree angle.

● Hold this position for one second.

● Return to the starting position in one second then pause for five seconds before repeating.

SWISS BALL ROLL OUT



TRAIN

026

Perform 2-3 sets of 10 reps on each side.

● Position yourself so that you're resting on the floor on your hands and knees.

● Keep your back straight, your abs tight, and your head in a neutral position.

● Extend your left arm forward and your right leg backwards until both are parallel with the ground. Ensure your left foot remains in a neutral position.

● Hold for one second.● Return to start position

and repeat the movement with the opposing arm and leg.

Perform 2-3 sets of 10 reps on each side. Increase weight when 10 reps are exceeded. ● Stand with your feet

shoulder-width apart. Hold a dumbbell in each hand with a neutral, hammer-like (palms inward) grip. Your knees should be slightly bent.

● This is the start position.● Keeping a straight back

and a tense core, perform a bicep hammer curl simultaneously with both arms.

● Without pausing, execute an overhead shoulder press, again with both arms.

● Reverse the movement until you are back at the start position.

BIRD DOG

DUMBBELL BICEPS HAMMER CURL & OVERHEAD SHOULDER PRESS



TRAIN

027

It is up to the candidate what type of exercises they choose to perform over the 12-week period. Whilst activities like speed walking, jogging, skipping, stair climbing and static cycling are recommended, this list is by no means exhaustive. The only caveat included by the RCMP is that at least one of the two cardiovascular activities selected should involve candidates supporting their own body weight, as this will improve an individual's chances of achieving success on the PARE obstacle course.

If you're going to try to tackle this training then do what the candidates themselves are advised to do and choose one or two activities that you genuinely enjoy doing, because you'll be doing them a lot!

TYPES OF EXERCISES

Because the PARE requires RCMP cadets to make use of both their aerobic and anaerobic energy systems, it is imperative that candidates adhere to a cardiovascular training program that will improve both of these aspects a good few months beforehand. Investing in a decent heart rate monitor is also a given.

The RCMP's own training regime recommends that the following fitness strategies should feature in any cadet candidate's cardio training:

STEADY STATE SESSIONSThese are exercises of moderate intensity that are to be performed for prolonged periods of time. A minimum of two to three steady state exercise sessions are to be performed every week; each one should last 30-45 minutes and hit an intensity of 65-85 percent of maximum heart rate (max HR).

‘LONG EASIES’ As you might expect, these are longer sessions that are to be performed at a relatively easy pace. Candidates should do at least one long easy exercise session per week, starting at Week Five. This should last about 45-60 minutes and hit an intensity of 60-70 percent max HR.

INTERVALSThese are brief yet intense periods of exercise. Candidates should do one or two intervals each week starting at Week Seven. Each interval should last 30-120 seconds and be performed at 80-90 percent max HR.

THIS IS HOW THE RCMP RECOMMENDATIONS LOOK OVER A 12-WEEK PERIOD:

rcMPcardiovascular Training

1. 65-75% 15min 65-75% 15min 65-75% 15min N/A N/A

2. 65-75% 16min 65-75% 16min 65-75% 16min N/A N/A

3. 65-75% 18min 65-75% 18min 65-75% 18min N/A N/A

4. 70-80% 20min 70-80% 20min 70-80% 20min N/A N/A

5. 70-80% 20min 70-80% 20min 70-80% 20min 60-70% 25min

6. 70-80% 22min 70-80% 22min 70-80% 22min 60-70% 28min

7. 75-85% 18min interval N/A 75-85% 18min 60-70% 30min






WEEK

WEEKDAY #1 INTENSITY TIME



WEEKEND INTENSITY TIME

RCMP 12-WEEK CARDIOVASCULAR TRAINING PROGRAM


BUY AT


Sponsored articleTRAIN

028

GYM @ HOMEWith a multitude of multi-gyms and a cornucopia of cardio machines available for domestic use, there is no reason why you can’t get a great workout without ever leaving the house

Working out at home has many benefits for lots of different reasons. Maybe you don’t want to go to the gym because you feel too big or too

small in your current physical condition. Maybe you don’t want to train outside because it’s too hot or too cold. Maybe you’re new to exercise and you want to get used to equipment before you do it in public.

3-IN-1 HOME GYM

TRAIN LIKE A TRIATHLETEAdding some structure to your training is easier when you have a goal in mind and a triathlon could be just the ticket. You don’t even have to do it competitively. A mixture of running, cycling and swimming will keep your mind motivated and your body stimulated. Using machines for your training means you

can track your speed, distance and progress and set yourself short term and long term goals. Of course you will need to get into a pool eventually to fulfil the swimming quota but you can work on strength exercises for your chest, back and shoulders to prep your body.

This compact, versatile piece of equipment is fantastic for all the family with a seemingly infinite number of combinations of moves and weight possibilities to train the whole body. Featuring a multitude of pulley

and resistance exercises with weights up to 45kg to train your shoulders, arms, back, chest and legs, the stand out feature has to be the chest press function that mimics the dumbbell flye, a principal move for stronger pecs. The

advantage of a home gym over free weights is all in the technique. The machine will guide your body through an optimal range of motion to maximise results and minimise injury, making it a much safer option for beginners.

Sponsored article


TRAIN

029

EXERCISE BIKE

HIGH QUALITY DC MOTORISED TREADMILL This sleek-looking, powerful running machine will be

the epicentre of your home gym. Even if you only have time for small bouts of cardio, interval training on a treadmill is an effective and efficient way to burn fat fast. With an amazing 12 program settings, you can tailor your workout plan to your individual needs and capabilities, from a walking pace to flat-out sprinting. Alter the incline of the treadmill to mimic different terrains as if you were running outside. This machine also features MP3 audio support so you can listen to your favourite running tracks as you train.

One of the most popular forms of home gym equipment, this exercise bike from Wansa is light, compact and functional. Its various settings can alter the resistance of the bike to emulate up

and down hill cycling as if you were pedalling along the mountain ranges of Europe. It also calculates your speed, distance, time, calories and pulse so you can track your progress. One of the best

things about this bike is that it only takes up a small amount of space so you can place it in front of the television and cycle while you watch your favourite movie, then store it away when you have guests.

MODERN FAMILYTurn home training into a family challenge. Working out in a group will keep you all interested and motivated, and there’s nothing wrong with some healthy competition between friends!


TRAIN

030

1. Medicine balls vary greatly in weight; your choice depends on what you are planning to use it for.

2. It is important to remember that the size of a medicine ball does not necessarily tally with how heavy it is.

3. Smaller and lighter balls

are generally used for speed-based exercises.

4. Bigger and heavier balls are good for focusing on muscle development.

5. For throwing exercises, you should look at using a 2kg to 5kg (4 to 10lb) ball.

6. For a more intense core workout try a weight of 4kg to 7kg (8 to 15lb).

7. To really get your muscles working, you can go large with a 7kg to 15kg (15 to 30lb) ball.

8. The vast majority of medicine balls are round, but you can also find ones with built in handles and ropes, which can be more comfortable and easier to use, depending on the exercise.

WHICH WEIGHT?One of the most misunderstood bits of kit in the

gym, the medicine ball is as versatile as they come. Designed to increase muscle strength, endurance and balance, it can also help prevent injuries as it lets the body mimic realistic motions such as swinging or throwing. But how do you use it, and what are the best ways to get the most out of this circular wonder?

ORIGINALLY THE EXCLUSIVE TERRITORY OF PROFESSIONAL ATHLETES AND

CONDITIONING COACHES, NOW YOU TOO CAN MASTER THE MEDICINE BALL…

Workout modelled by Mohamed Al Dousri at Oxygen Gym. Follow him on Instagram @aldousari_m. Photography by Mahdi Baqer.

INFO

One piece of kit for full body workout


TRAIN

031



One piece of kit for full body workoutTRAIN

032

THIS IS A HIGH INTENSITY WORKOUT THAT WILL REALLY BUILD YOUR CORE MUSCLES. 1. Before you begin, make

sure you have adequate space around you.

2. Standing with your feet shoulder width apart, bend your knees slightly and lift the medicine ball over your head with your hands.

3. Bending your hips slightly, slam the medicine ball as fast and hard as you can onto the ground in front of you.

4. Pick the ball up and repeat, keeping up the speed and working your body as hard as you can.

TRY IT

SLAM DUNK



TRAIN

033

YOU WILL NEED TWO PEOPLE TO PERFORM THIS MUSCLE AND BALANCE-BASED EXERCISE. BE AWARE OF YOUR PARTNER’S NEEDS AT ALL TIMES, AS THEY MAY NOT BE ABLE TO CATCH OR THROW THE BALL AS QUICKLY AS YOU!

1. Face your partner with feet apart and knees slightly bent.

2. Pass the medicine ball to

the other person at chest level as hard as you can.

3. When you receive the ball, make sure you use your leg and chest muscles to absorb the impact.

AN ALTERNATIVE TO CRUNCHES IF YOU’RE WORKING ON YOUR ABS.

1. Lie on the floor on your back, holding the medicine ball over your body with arms fully extended.

2. Raise your legs and body up into a ‘v-position’. The medicine ball should be touching your feet.

3. Make sure your arms are straight at all times, and try to not bend your legs too much, but be careful not to lose your balance.

4. Bring yourself slowly back down to the start position and repeat.

CHEST PASS

MEDICINE BALL V-UPS

033

The cable machine is a great tool for bulk to have in your training arsenal.

The main benefit is that cables keep constant tension on your target muscles. This is key to stimulating muscle growth. Add to that the different handles and grips you can use on a cable pulley and you can work pretty much your whole body without even leaving the station.

Perform three sets of each of the exercises listed below and 12-15 reps for each set. Slow the eccentric (negative) portion of each repetition down and focus on really ‘feeling’ the target muscle that you are trying to work. Rest 60 seconds between exercises. This will ensure that you don’t lose too much strength between moves, but that you do get a real pump.


TRAIN

034

BUILD MUSCLE FAST THERE IS NO BETTER

REPLACEMENT FOR ADDING SIZE THAN DUMBBELLS AND BARBELLS, BUT THE CABLE STATION HAS A NUMBER OF ADVANTAGES THAT SHOULDN’T BE OVERLOOKED

Cable machine pro tips & tricks

Workout modelled by Mohammed Al Sammak at Oxygen Gym. Follow him on Instagram @mohaa_alsammak. Photography by Mahdi Baqer.

INFO


TRAIN

035

● Stand in front of the cable machine, holding a straight bar attachment by your waist in both hands.

● Keeping your elbows tucked in and in a smooth controlled motion, curl the bar up until your palms are in front of your chest.

● Squeeze your biceps hard, and pause for a moment.

● Slowly return the bar to the starting point.

● Repeat for reps.

● Stand in front of the cable machine, holding a straight bar attachment in front of your chest with an overhand grip.

● Keeping your elbows tucked in, press the bar down until your arms are straight and your triceps are flexed hard.

● Slowly allow the bar to return to the starting point.



CABLE CURL

TRICEP PUSHDOWN


TRAIN

036

REVERSE CURL

● Stand in front of the cable machine, holding a straight bar attachment by your waist in both hands, with an overhand grip.

● Keeping your elbows tucked in and in a smooth controlled motion, curl the bar up until your hands are in front of your chest.

● Squeeze your biceps hard, and pause for a moment.

● Slowly return the bar to the starting point.


● Set the cable to the lowest attachment and face away from the machine, holding a straight bar behind your head, with your arms bent to 90 degrees.

● In a smooth and controlled motion, push the bar up and above your head until your arms are straight and your triceps are flexed hard.

● Slowly allow the bar to return to the starting point.


OVERHEAD TRICEP EXTENSION



TRAIN

037

FINISH THE WORKOUT WITH THIS HIGH INTENSITY SUPERSET

● Pick your favourite bicep and tricep moves from those above.

● Perform 25-30 reps for the first move.

● Without any rest go straight into the second move and then perform another 25-30 reps.

● Rest 60 seconds and then repeat for another two sets.

Keep your form as tight as possible and eliminate momentum for the best results.

FINISHER – HIGH REP SUPERSET

● Clip the rope attachment to the top setting on the cable machine.

● Kneel, facing the machine with your knees hip width apart with one end of the rope in each hand over the back of your neck.

● Bow down towards the mat, using your abs and arms to take the pull of the weight.

● Pause for a second then slowly move back to the starting position.

● Repeat for reps. Keep your knees and toes on the mat at all times, otherwise you may topple forward.

KNEELING CABLE CRUNCHES


Visit www. refocusmedia.com or call +965 222 00 454

CHOOSE REFOCUS MEDIA FOR ALL YOUR WEB DESIGN NEEDS

Whether you need a brand new website or an update to your current one, we will help you get a fresh perspective for your company’s online presence.

A great brand needs a fantastic website that is creative, informative and engaging.

We can provide:• Creative and professional design• Development & maintenance• Copywriting• Photography

KEEP ON

Running injury prevention

WWW.PERFECTFITM AGAZINE.COM

TRAIN

Many people supplement their workout with running, using it to

warm up or cool down, and some build entire workouts around the treadmill. It’s not surprising, as running is a highly effective method to raise your heart rate, keep fit and shed body fat. Eventually though, the constant pounding can take its toll,

especially as you get older, and particularly on your knees. Don’t let this put you off; incorporate the following tips into your running technique and you will increase your performance, improve your results and most importantly, avoid risking those common injuries that get in the way of your fitness goals.

RUNNING IS THE ONE OF THE MOST POPULAR WAYS TO LET GO, DE-STRESS AND INCREASE YOUR FITNESS QUICKLY, AND YET IT CAN ALSO BE ONE OF THE WORST EXERCISES FOR PUTTING STRAIN ON YOUR BODY. HELP IS AT HAND AS AIMEE JOSEPH GUIDES YOU THROUGH THE STEPS TO ENHANCE YOUR RUNNING PERFORMANCE WHILST AVOIDING INJURY

RUNNING039

03/2016


TRAIN

040


Sounds like a shampoo, but this sci-fi sounding code could be the key to enhancing your running performance and smashing your personal best. VO2 max is the optimum amount of oxygen in millilitres you can take in one minute per kilogram of body weight. The fitter you are, the higher your VO2 max values, meaning you can exercise more vigorously and run faster, for longer than those who are not as fit. Even though VO2 max is largely determined by genetics, it is possible to increase it by up to 20 percent. Many research studies looking at how to increase your VO2 max show that you can do it by exercising at an intensity that raises your rate to between 65 and 85 percent of its maximum for at least 20 minutes three to five times a week.

PRACTICE SHORTER STRIDES IMPROVE YOUR

VO2 MAXYou’ve probably never measured your strides whilst running, but over-striding is a mistake seen far too often; a research study found that runners who shorten their stride by 10 percent could reduce risk of tibial stress fracture by up to six percent. Tibial stress fractures are cracks in your knees that do not fully go through to the bone. Another related problem is shin splints, caused by microscopic tears and inflammation in the membrane around the tibia. Both cause severe pain and could force you to go 4-6 weeks without running.

The easiest way to avoid painful shin splints and an unwelcome break to your training regime is to practice shortening your stride so you land more softly on the ground, lowering the impact on your knees.

STRETCH AFTER – NOT BEFORE

The pain you feel when holding a stretch is due to tearing the tissue fibres at a microscopic level. Stretching puts strain on the body, so doing it before you run can lead to injury, pulling your muscles and slowing you down.

Instead, before a run slowly elevate your heart rate for around 10 minutes before you start running. Focus on getting oxygen to your muscles

and warming them up by walking and trotting, swinging your arms and shrugging your shoulders.

But don’t skip stretching altogether. Do it after running when your muscles are warm and full of oxygen. This is the ideal time to engage in static stretching, focusing on your hamstrings, quadriceps and lower back.

Some people prefer to separate weights and cardio training, but the two can help each other. Strength training improves your running performance as it can even out any muscle imbalances which may cause injuries, and you will gain more lean muscle mass, so you’ll not only look great but your streamlined body will also be more adept at running.

Developing your core strength is important so you can maintain

good form whilst running. Your core is vital for balance, posture and co-ordination, enabling you to run faster without injury.

Planks are one of the best exercises to do for your core and you can do them anywhere. Try holding the pose for 20 seconds, then build up until you can hold it for two minutes. Lifting weights three times a week will also build your core effectively.

And finally, it’s easy to get carried away with your training regime as you get fitter and try to push yourself beyond your limits. Motivation is essential but once you’re injured, you won’t be able to run at all, and could risk setbacks to your training goals or even long-term physical damage.

Remember that when you start pushing yourself further than you’ve ever run before, you enter a danger zone. When you’re running long distance (anything over 80 km a week), make sure you give yourself a few weeks to adjust to your prolonged runs

before increasing any further. Running experts advise that

you should adhere to a 10 percent rule where you build your running distance by no more than 10 percent every week.

So how do you know if you’re overtraining? Every individual is different and depending on your level of experience, you can be flexible with this rule. Learn to listen to your body; if it hurts and takes your body longer than normal to recover from training then it’s time to take a step back, and book that well deserved massage.

BUILD YOUR CORE AND LIFT WEIGHTS

YOGA AND MASSAGE

RESIST THE TEMPTATIONTO OVER-TRAIN


TRAIN

041

Your body can seize up after long runs, so it’s important to take preventative measures to ensure your body stays in optimum shape. Yoga is the perfect accompaniment exercise for runners as it stretches and lengthens your body, correcting any strains or misalignments.

Regular massages are also a great way to prevent injuries and decrease muscle soreness. Massage can help you to recover faster, meaning you can build up your fitness more quickly.

If you don’t have time to get a massage, buy a foam roller instead. They are very easy to use and you can use them anywhere you go. They are great for deep tissue massage, without the need for the expertise of a masseuse.



TO LIVE WELL IS TO EAT WELL@VITAMINKOOD

Available At Sultan Centre, Lulu, Saveco, Green Yummies, Wawan Protein, Prosports and Blink Com


NOTHING TASTES AS GOOD AS HEALTHY FEELS

GROUP EFFORT

FFUEL

T he US Government published its Dietary Guidelines for Americans in January for 2015-2020. Amongst advice to cut back

on sugar and meat, the proposal calls for better support from professionals and businesses in the community to help families when it comes to healthy eating. So for anyone that feels unsupported or undereducated when it comes to diet: seek help, you are not alone.

IN THIS SECTION>>IS CHICKEN HEALTHIER THAN LAMB?

PRODUCT OF THE MONTH

BENEFITS OF YERBA MATE TEA

DIET DUKKANOPENING

WEIGHT LOSS SUPPLEMENTS

WHAT IS CITRULLINE MALATE?

SNACKING FOR HEALTH

HYDRATION AND TRAINING

BURGER AND LOBSTER

44 52

45 53

46 54

48 57

49

S ometimes, only a post-workout kebab will do,

and there’s a lot to admire about this traditional dish. As fast foods go, it’s a well-balanced combination of protein and carbs, and the salad provides beneficial vitamins and minerals too. Moreover, choosing chicken over lamb will

instantly transform your fat-laden, calorie-packed treat into a much healthier option, containing a waistline whittling 165kcals and 4g fat per 100g, as opposed to 256kcals and 17g fat if you pick the lamb.

Chicken also contains more muscle-building protein than lamb,

and is a rich source of the B vitamin choline, which protects against cardiovascular disease. As it’s substantially lower in cholesterol and saturated fat than lamb, it’s certainly a more heart-friendly choice. Chicken is also a good source of vitamin A, a powerful antioxidant that protects the

immune system and is particularly beneficial for anyone who regularly undertakes endurance exercise.


FFUEL

044

Kuwaiti cuisine without kebabs is unthinkable, but your favourite lamb doner may not be aiding your waistline...

EATTHIS

31g

protein

25g

protein

17g

fat

256kcal

calories

165kcal

calories

4g

fat

Each 100g contains

NOTTHAT

UPGRADE YOUR KEBAB!

Why chicken is healthier than lamb

How to make

CHICKENKEBAB

VS

LAMBKEBAB

FOR THE BEST KEBAB OPTION, GO FOR A SHISH KEBAB RATHER THAN A DONER, WHICH IS HIGHER IN SALT AND FAT. AVOID THE MAYONNAISE AND FRENCH FRIES, AND LOAD UP ON CRUNCHY SALAD. BY ALL MEANS GO CRAZY WITH THE CHILLI SAUCE THOUGH; HOT PEPPERS CONTAIN A CHEMICAL CALLED CAPSAICIN THAT SPEEDS UP THE METABOLISM AND CAN BOOST WEIGHT LOSS. YOU GET EXTRA CREDIT IF YOU GO FOR WHOLEMEAL PITTA – JUST THINK OF IT AS A DELICIOUS CHICKEN SANDWICH – OR REALLY PUSH THE BOAT OUT AND PICK FALAFEL AND HUMMUS INSTEAD.

Superfood of the month

Refreshing drink recipe


FFUEL

045

Y erba Mate plants are common throughout Argentina, Paraguay and

Uruguay, where the leaves are used to make tea. Boasting a whopping 24 vitamins and minerals that include A, B, C and E, iron, calcium, zinc, potassium and numerous antioxidants, this beauty sits high in the health rankings and well above green tea. Not only does it raise energy levels, it aids digestion, combats signs of aging, eliminates stress and contributes to weight loss.

YERBA MATE TEANext time you reach for the kettle, maybe try some Yerba Mate tea. Popular in South America, this brew is consumed daily like coffee. Find out why...

YERBA MATE LEMON ICED TEA

RECIPE

DRINK ME THROUGHOUT THE DAYGood for the brain, this tea increases focus and concentration; so if youare having a sleepy lull around mid-afternoon, head for the fridge for a lemon or ginger version of the recipe here.

USE ME IN A DIFFERENT WAYThe vitamins and minerals in Yerba Mate can promote hair growth by strengthening the hair follicles. Simply wash a cooled brew through your hair, leave for a couple of minutes and then rinse out.

1 cup traditional brewed Yerba Mate (use leaves or tea bags)

1/2 cup organic lemonade or fresh lemon

Ice cubes

Brew the tea to the desired strength, add ice, lemon juice and chill in the fridge.

IF THE TASTE IS TOO ‘GRASSY’ FOR YOUR PALATE AT FIRST, TRY MAKING AN ICED

‘LATTE’ VERSION BY ADDING SUGAR OR HONEY AND ALMOND OR SOY MILK TOPPED WITH CINNAMON SPRINKLES.

TRYTHIS


FFUEL

046

Weight loss supplements have become a billion dollar industry worldwide, but with so many to choose from, which is the best option for you?

THE EXPERT’S GUIDE TO WEIGHT LOSS SUPPLEMENTS

FAT BLOCKERSFat blockers – also known

as Orlistat or tetrahydrolipstatin – are used all over the world to help treat obesity in conjunction with a calorie-controlled diet. Sold over the counter, under several different brand names, fat blockers reduce the body’s absorption of fat from the food we eat and have also been shown to reduce blood pressure moderately and prevent the onset of Type 2 diabetes.

DR. ABDULLAH SAYS:

“Fat blockers can reduce fat absorption by the body through the small intestine by up to 30 percent per meal. Research has also shown that they can help to reduce high cholesterol levels. The notable side effects however can include oily gas and stool, and discomfort during digestion. Examples of fat blockers include Xenical and Ally.”

APPETITE SUPPRESSANTS

A miracle pill that takes away the urge to eat sounds too good to be true and in the case of Sibutramine, sadly it was. Available until 2010, Sibutramine was used to control obesity across the globe until its deadly side effects – including cardiovascular disease and strokes – led to it being banned in several countries including Australia, New Zealand, Canada, the US, China and the EU. Appetite suppressants not containing Sibutramine, however, are still used by dieters to great effect.

DR. ABDULLAH SAYS:

“Appetite suppressants containing Sibutramine work by cutting down your appetite by blocking the neurological transmitters connected from the stomach to the brain. Various research eventually led to this active ingredient being banned officially by the FDA (Food and Drug Administration). Studies showed that Sibutramine could lead to early Alzheimer’s disease, Parkinson’s disease, plus many other short-term side effects like rapid heartbeat and feeling jittery. Examples of appetite suppressants containing Sibutramine included Reductil and Sibotrim.”

6.5/10

DR. ABDULLAH’S RATING

2/10


Nutrition clinic with Doctor Al Mutawa


FFUEL

047

DR. ABDULLAH AL MUTAWA is the founder of Kuwait’s premier nutrition institution, the Rijeemy Clinic. With a background that includes a BA in Nutrition – Dietetics, a PhD in Sports Nutrition and two years at the Ministry of Health, Dr. Abdullah opened the Rijeemy Clinic in 2009. He now helps clients meet their weight loss goals every day and organises such events as two weight loss trips a year plus the annual Rijeemy 360 Walkathon, the biggest event of its kind in the Middle East. Plus he still finds time to work out every day!

ALWAYS CONSULT YOUR DOCTOR BEFORE

STARTING OR CHANGING A SUPPLEMENTATION

PROGRAM

CHEMICAL THERMOGENICS

Thermogenics or Fat Burners are one of the most popular supplements for bodybuilders and athletes wanting to speed up their metabolism and lose weight.

DR. ABDULLAH SAYS:

“Chemical thermogenics – such as Hydroxycut, Lipo 6 and Red Line – speed up the metabolism by increasing the body’s temperature by elevating the heartbeat. There is currently insufficient data regarding the effects of the long-term use of chemical thermogenics. Some users have reported short-term side effects that include rapid heartbeat, dizziness, lack of appetite, excessive urination, and headache.”

NATURAL THERMOGENICS

There are certain foods that can act as natural thermogenics, which are highly regarded as the safest way to speed up your body’s metabolism. They are a great solution for anyone who wants to stay away from chemicals and supplements.

DR. ABDULLAH SAYS:

“Natural thermogenics speed up the metabolism by increasing the body’s temperature by elevating the heartbeat naturally. Research shows that these are fully safe for human consumption and some may even convey added health benefits. In rare cases, short-term side effects can include rapid heartbeat but only for people with a weak heart or other chronic medical conditions. Examples of natural thermogenics include caffeine, red hot pepper, ginger, and some spices such as turmeric.”

4/10


9/10


The Author

Nutrition clinic with Doctor Al Mutawa

048


NATURAL SOURCES OF CITRULLINE MALATE

WHAT IS CITRULLINE MALATE?

Citrulline is a non-essential amino acid produced by the body, and it’s found in a range of protein rich foods from both plant and animal sources. Citrulline’s primary role is ammonia excretion. In terms of performance enhancement, malate reduces the secretion of lactic acid in the body.

VITAL ROLE

The basic function of L-citrulline is to increase L-arginine in the kidneys. L-arginine is important in enhancing the ammonia

recycling process and increasing nitric oxide metabolism towards reducing fatigue and enhancing endurance for both aerobic and anaerobic prolonged exercise. L-citrulline supplementation is actually a more effective method of producing L-arginine than supplementing with L-arginine itself.

BASIC BENEFITS

According to the Journal of the International Society of Sport Nutrition, supplementation with citrulline malate for 15 days can increase production of adenosine triphosphate (ATP) – the energy that keeps

everything going – by 34 percent during a workout. Furthermore the same report showed that when using citrulline malate, the rate of phosphocreatine recovery can increase by 20 percent, weightlifting repetitions can increase by 53 percent and muscle soreness can decrease by up to 40 percent.

RECOMMENDED DOSAGE

In order to enhance your sport performance, try taking 6-8g of citrulline malate 45-60 min before your workout.

Always consult your doctor before starting a new supplementation regime.

LIVER SALMON RED MEAT WATERMELON CHICKPEAS ALMONDS WALNUTS DARK CHOCOLATE

THERE’S A BUZZ AROUND THIS FAIRLY NEW AND UNKNOWN SUPPLEMENT THAT’S SAID TO ENHANCE PERFORMANCE – HAVE YOU HEARD OF IT?

Ahmad Al Saleh is a sport nutrition consultant and consulting partner of Tuning, a health consultation company and healthy pre-made meals restaurant. With a degree in nutrition and dietetics science and a masters in sport and exercise nutrition, he has been working in nutrition for over twelve years and has trained in many clinical fields abroad including Saudi Arabia, Jordan and the UK. In 2012, Ahmad worked with the Kuwait National football Team as their sport dietitian.

ABOUT THE AUTHOR

CITRULLINEMALATE

FFUEL

Expert nutrition advice

Find him on Instagram@dietitianahmad

OLIMP L-CARNITINE 3000 PLUS SHOT

Unlike most drinks ‘shots,’ these handy 25ml capsules are actually good for you. The 3000 plus Shot gets a highly potent blast of L-Carnitine into your system quicker than you can say ‘down the hatch.’ This means that, along with burning body fat (the chief benefit of L-Carnitine), you can look forward to boosted recovery times and decreased muscle soreness.

FA NUTRITION CARBORADE DRINK

As well as being supremely refreshing (extremely important in the Middle Eastern heat), this isotonic bottle contains essential carbohydrates to help provide energy during exercise. Moreover, these sleek-looking sports drinks also supplement your body with many of those vitamins and minerals that invariably get lost through sweat when you’re busting a gut. Lemon flavour is moreish; multifruit is a taste sensation.

(LEMO

N

/MULTIFRUI

T)

(ORANGE/GREEN

TEA/GRAPE)

avai

laBl

e aT

hea

lTh

hous

e

Many of us would be lying if we said we didn’t get a craving for

something sweet or salty at least once a day, but mindless

snacking can be one of the biggest threats to our long-

term goals…

Snacking for health- conscious men


049

L ike eating crisps but afraid your munching will

affect your gains? Love snack bars but loathe the thought of putting on weight? Enjoy soft drinks but aren’t so keen on what they do to your metabolism?

Of course, you’re right to be concerned; after all most crisps, snack bars and soft drinks these days are packed with ingredients that are designed to serve one purpose only: to get you hooked so you’ll come back for more.

Thankfully, there are some alternative options around now that can give you a tasty ‘hit’ WITHOUT impacting your fitness in a negative way.

Here are some of the best options that are available locally:

FFUEL

SNACKATTACK


FFUEL

050

QUEST PROTEIN CHIPS

As well as ensuring every bag of crisps delivers a whopping 21g of protein, Quest has also managed to keep the carb levels down to just 5g. This means that you can munch through packets of salt & vinegar, BBQ, sea salt, sour cream & onion, and cheddar & sour cream flavoured treats without feeling any pangs of guilt whatsoever.

NOVO PROTEIN BITES

Heralded as ‘the world’s first protein crisp,’ it could be argued that these set the benchmark against similar snacks. Whilst they cannot match the low carb levels delivered by QUEST’s mighty range (which are about twice as low), they stack up favourably in the protein department, whacking an impressive 20g of protein into every 40g pack (the equivalent of eating 70g of chicken breast).

avai

laBl

e aT

PoW

er P

unch

I HEART KEENWAH QUINOA PUFFS

Something about cheese puffs always brings out the inner child in us. Unfortunately the downside is the massive fat content. Fortunately, this is not something you need to worry about with these tasty beauties – they’re made with quinoa so the only thing you’ll overindulge on is the 5g of protein goodness present in every pack.

ON THE GO FUSION SNACKS ACTIVE RANGE

The four distinct trail mix products within the Active Range are all designed to deliver specific benefits to those who aspire to live an active, healthy lifestyle. POWER provides protein (5g); ENERGY boosts your energy; BOOSTER is high in antioxidants; and SUSTAIN helps to engender natural energy bursts.

TWO CHICKS CHIRPS EGG PROTEIN CHIPS

Two Chicks has really gone and rewritten the rules of crisp protocol to come up with a potato chip that contains egg white. The end result is a crisp that is high in protein, low in carbs, fat, and sugar, and which contains 30 percent fewer calories than standard crisps. They also taste amazing, especially the delicious Smokey Jalapeno flavour.




FFUEL

051

OLIMP TWISTER BAR

These nice but not naughty treats are bestowed with a magic formula that delivers an impressive 18g of protein per bar, 60 percent of which is micellar casein. Throw in the fact that 30 percent of the bar is whey protein concentrate, and that it’s enriched with linoleic acid/omega-6 fatty acids, and it’s clear to see this is something you can chomp on without feeling guilty.

MUSCLEPHARM ARNOLD MUSCLE BAR

You’ve got Arnie’s signature silhouette on the left of the wrapper and an enticing picture of a mouth-watering chocolate/frosted bar on the right. Too good to be true, right? Wrong. This bar offers 370 calories and 30g of protein with zero trans fat, and tastes great.

(WILD

BERRIES)

(VANILLA)(CHOCO PEANUT

BUTTER/CINNAMON

TWIRL/WHITE

CHOCOLATE)

(CHOCOLATE BROWNIE/CHOCOLATE PEANUT BUTTER/FROSTED CINNAMON BUN)

avai

laBl

e aT

oxY

gen

OLIMP MATRIX BAR

As well as having a delicious vanilla taste, these gloriously refreshing treats from OLIMP also feature a chocolate coating. This means you can get your ice cream hit and chocolate fix at the same time. Fear not though, these beguiling beauties have more than 32g (that’s right, 32g) of protein packed into every single bar.

MUSCLEPHARM COMBAT CRUNCH

The great thing about the Combat Crunch range – aside from the 20g of protein per bar – is that they actually taste really, really nice. In fact, these MUSCLEPHARM offerings are like soft-batch cookies. They’re low in sugar and carbs too. Definitely one to stock up on.

One of the biggest challenges bodybuilders face is how to maintain muscle growth after all that hard work at the gym. Cue Reflex...

ALL PRODUCTS AVAILABLE FROM WAWAN PROTEINFor more information call +965 25741935 or follow them on social media @wawanprotein

GO BIG OR GO HOME


FFUEL

052

Product of the month

03/2016

FFUEL

052

Containing a massive 55g protein, 10.3g BCAAs, 73g low GI carbs, 5g ‘Creapure’ creatine plus 100 percent of your recommended daily allowance of zinc and magnesium, you couldn’t pack any more power into a powder. These high quality ingredients combine to help enhance performance, gains and muscle maintenance before, during and after a workout. Added vitamins and minerals help to stabilise testosterone levels and the health of your body’s cells.

Each tub contains enough for 30 servings (about two weeks worth if you drink it twice a day as advised). Available in three delicious flavours – Chocolate Perfection, Strawberries & Cream, and Vanilla Ice Cream – just add water, shake, drink and GROW!

The post-workout shake is the one you just have to get right. With hydrolysed whey protein, glutamine, ‘Creapure’ creatine and L-leucine, GROWTH MATRIX will leave you feeling nourished with every sip. The combination of high quality ingredients, including electrolytes,

REFLEX ONE STOP XTREME ALL IN ONE

REFLEX GROWTHMATRIX

fast-acting carbohydrates and vitamins, will stabilise your metabolism, help fight fatigue and most importantly, contribute to the healthy maintenance of your muscles, whether you have been lifting weights, playing in a sports match or doing intense cardio. Available in two flavours – Rich Chocolate or Smooth Fruit – a tub contains 18 servings, so is good for two to three weeks depending on your training schedule.

The diet section of the store contains a variety of protein-rich powders and supplements hand-selected to support healthy weight loss, gain or maintenance. A team of expert staff will also be on hand to discuss your body goals and guide you towards a plan that best suits your individual needs and targets.

The health section of the store will provide everything you need to maintain a nutritious and delicious well-balanced lifestyle including fruit, vegetables, dairy products, meat and even chocolates tailored towards all manner of dietary requirements.

Diet Dukkan opening


FFUEL

053

K uwait’s super supplement chain Wawan Protein has recently launched a brand new store to help the people of KTown to lose, gain and maintain a healthy weight.

Diet Dukkan in Symphony Mall, Salmiya stocks and sells a wide range of health and diet products to aid people in achieving their personal goals, whatever their shape or size.

Diet Dukkan is located at Symphony Mall in Salmiya’s Salem Al Mubarak Street, opposite the American University of Kuwait (AUK).

Opening times are 9am to 11pm every day.

For more information, visit Instagram @dietdukkan.

If you are someone who struggles to maintain a healthy weight, Wawan Protein’s new Diet Dukkan could prove to be a recipe for success

BE A WEIGHT LOSSWINNER

DIETPRODUCTS

HEALTHPRODUCTS

DEHYDRATION

DAILY HYDRATION

HYPERHYDRATION

Dehydration occurs when a person loses two percent of their bodyweight through water; at four percent, it is considered severe dehydration, and can cause big performance limitations. When you reach 10 percent, the situation is critical and can be fatal. W hen you train or compete,

you increase your fluid loss mainly through perspiration.

Some people can tolerate body water losses amounting to up to two percent of body mass without significant risk to physical wellbeing or endurance exercise performance when the environment is cold (5°C-10°C) or temperate (20°C-22°C); but when exercising in a hot environment (30°C or more), dehydration at even two percent of body mass impairs exercise performance and increases the possibility of suffering a heat injury.


FFUEL

054

Many of us take supplements to enhance our performance, but something as simple as a glass of water could be just the boost we need…

Hydration and your training

HYDRATION FOR

We don’t need to do physical activity to start losing water. In fact, we use and lose around 2.5l of water per day just living and breathing. Drink before you feel thirsty, because thirst is the first sign of dehydration.

Drinking excessive amounts of fluid is not helpful, and in rare cases can be dangerous. Hyperhydration can be as dangerous as dehydration and can cause a lot of damage, including brain seizures and even death. Hyperhydration provides no advantages over normal hydration regarding thermoregulation and exercise performance in the heat.

During competition prep, athletes should aim for a balanced diet including appropriate fluids in the 24-hour period prior to an event, particularly for meals directly before training or exercise.

12 To allow for proper

hydration and excretion of excess water, athletes should drink about 500ml of water two hours before training.

Hydration and your training

AMERICAN COLLEGE OF SPORTS MEDICINE’S STAND ON HYDRATION

DEHYDRATION


FFUEL

055

3 Athletes should drink water at regular intervals throughout training in order to replace fluid at the same rate that it is being lost from the body through sweat.

4 To promote its appeal, water should be served cooler than the ambient temperature and can be flavoured. Attention should be paid to the drinking container so that it is easy to drink from without disrupting the training drill.

5 For exercise events that are longer than one hour, carbohydrates and/or electrolytes can be added.

6 For intense exercise lasting longer than one hour, additional carbohydrates such as glucose or sucrose, or starch such as maltodextrin are also recommended at a rate of 30-60g per hour to maintain oxidation of carbohydrates and delay fatigue.

For exercise events that are longer than one hour, sodium is also recommended to increase palatability and fluid retention. In most cases, sodium levels in athletes can be regulated during meal times, but some people suffer from a condition called hyponatraemia caused by low sodium in the body, which can lead to swelling in the body’s cells.

7

HYDRATION FOR

ABOUT THE AUTHORSPARK Gym’s strength and conditioning coach Vianney Selin originates from France but has worked all over the world including China, Qatar, Congo, Serbia, Japan, South Africa and of course, Kuwait. With a sports nutrition degree and two master’s degrees in sports conditioning and sports training, Vianney has spent over a decade working with athletes to train their speed, strength, power and helping to prevent and rehabilitate injuries.

Cheat day restaurant review


FFUEL

057

BURGER & LOBSTERAs the name suggests, at Burger & Lobster you have two meal options. But seeing as it’s Cheat Day, why not have both?

I n recent years, a lot of eateries have changed

their concept of dining, opting for a ‘less is more’ approach. Rather than limiting your options, in many cases this approach proves fruitful as the smaller menu means the chef can hone their dishes to perfection.

One such dining establishment has to be Burger & Lobster.

Recently opened at the Avenues (opposite Cheesecake Factory by Figs), the name says it all.

The burger is a juicy 10oz steak beef patty

which is grilled and seasoned to perfection, heaped with lettuce, tomato and melted cheese. The lobster is served as a generously-sized lobster roll on a flaky, buttery brioche bun, with a heavenly swirl of Japanese mayonnaise.

Both dishes come served with a side salad and fries. Forgo the ketchup and dip your fries into the signature lemon garlic butter instead.

For dessert, you cannot go wrong with ‘Deconstruction,’ a modern presentation of the classic French millefeuille.

Burger & Lobster is located on the first floor of the Galleria overlooking the Grand Avenue foyer at the Avenues.

Opening hours are 12noon to 11pm Saturdays to Wednesdays and 12noon to 11.30pm on Thursdays and Fridays.

For more information please contact +965 22200954 or follow them on Instagram @burgerandlobsterkuwait.

ABOUT THE AUTHOR

RESHMI REVI IS A NZCF CERTIFIED PERSONAL TRAINER, FITNESS ENTHUSIAST AND A FOODIE AT HEART. FOLLOW HER FIT MISCHIEF ON INSTAGRAM @Q8MISSFIT

GROW YOUR BUSINESS WITH INTEGRATED ONLINE MARKETING

If you want to expand your business, get new clients and raise your brand awareness on the Internet, you need effective online marketing.

Refocus Media will implement the most powerful online marketing and PR tools to maximize the results of your campaigns with a synergy effect.

We can guarantee that your customers will find you faster, easier, better!

Perfect Bundle Will Cover All Your Online Marketing Needs

CONTENTMARKETINGSEO

GOOGLEADWORDSPR

SOCIALMEDIA

INTEGRATED ONLINE MARKETING

5in1 Get Your FREE Marketing Consultation Today!

Visit www.refocusmedia.com/online-marketing


DREAM WITHOUT FEAR, LIVE WITHOUT LIMITS

NATURAL HIGHD o you crave adventure and the rush

that accompanies it? You may be an ‘adrenaline junkie.’ From climbing

to diving, skiing to surfing, surviving to tell the tale is not the only benefit we can glean from extreme sports. Taking on potentially dangerous pursuits with a group of friends is a fantastic bonding experience, not to mention a wonderful excuse to travel the world. Where will your next adventure be?

IN THIS SECTION>>WORLD’S MOST EXTREME SPORTS

KUWAIT RACE REVIEW

CLIMB TO THE CLOUDS

WAWAN: THE MODEL

PROVISION EVENT REVIEW

60 72

64 76

68

Some extreme sports are so peppered with risk, hazard and jeopardy that they make the likes of Parkour, bungee jumping and rock climbing look about as dangerous as a game of chess. Bo Heamyan has five of the best… or should that be worst?

RUSH:THE WORLD'S MOST EXTREME SPORTS


060

World’s most extreme sports

It's fair to say traditional surfing proffers more than its own fair share of sport-specific dangers. For sure, the fear of man-eating sharks, razor sharp reefs and life-threatening wipeout injuries is normally enough to keep most of us away from the ocean. Big wave surfing (also known as 'tow-in' surfing) is a completely different prospect altogether though. As well as all the aforementioned dangers, big wave surfing includes the added thrill of being towed into a super-fast wave by a jet ski and then having to surf down a sheer wall of water which is likely to be as high as a skyscraper. Reach the bottom in one piece and you feel like a hero. Then you’re ready to do it all over again.

BIG WAVE SURFING

THE SMALLEST ERROR COULD LEAVE

YOU FACING THE VERY REAL PROSPECT

OF BEING SERIOUSLY INJURED OR KILLED

AS THE POWER – AND VOLUME –

OF THESE TITANIC WAVES REALLY

IS NOTHING SHORT OF COLOSSAL.

THE WORLD'S MOST EXTREME SPORTS



061

In case you don't know, BASE (Buildings, Antennas, Spans, Earth) jumpers are people who throw themselves off structures and natural features. Needless to say, this incredibly risky – yet increasingly popular – sport is much more dangerous than traditional parachuting, as participants do not have enough time to rectify any mistakes which may crop up. Indeed, most BASE jumpers don't bother carrying a backup parachute, as they know they won't have the time to deploy it if the first one fails. It is for this reason that BASE jumping is so often regarded as the most dangerous extreme sport of all (the fact that one death is recorded for every 2,000 or so jumps does little to quash that claim). In addition, many BASE jumpers also get to 'enjoy' the added thrill of having to evade the authorities when their jump is over, as most governments around the world still consider this to be an illegal endeavour rather than a recreational sport.

Most people believe that climbing to the summit is the most dangerous thing that can be done on an active volcano. But not in Nicaragua. Unlike anywhere else in the world, it is possible to climb up to the top of

Cerro Negro, have a look around the smoking crater, then put on a protective suit and 'surf' 500m back down to the base on a specially designed, steel reinforced board. The main concern for most sane people undertaking this

endeavour is that Cerro Negro – the youngest volcano in Central America – is a living, breathing, fire-spitting mountain of molten death. Cerro Negro's last eruption in 1999 was the 20th recorded since it was 'born' in 1850.

A HIGHLY DANGEROUS JUMP FOLLOWED BY AN ADRENALINE-PUMPING CHASE, WHICH MAY RESULT IN PROSECUTION…

IS THERE ANY SPORT MORE THRILLING THAN THIS?

FALLING OFF AND GETTING CUT TO

SHREDS BY HOT, JAGGED ROCKS AS YOU

ZIP DOWN THE SIZZLING SLOPE AT 80KPH

(50MPH) IS – ALARMINGLY ENOUGH –

NOT THE CHIEF THREAT HERE.

BASE JUMPING

VOLCANO SURFING


062


If you've ever wanted to fly like a superhero then this is definitely the sport for you. All you have to do is pull on the specially designed suit (replete with synthetic 'wings' between the arm/leg sleeves) and throw yourself out of a plane; then you can experience the sensation of gliding two-and-half metres for every metre of descent, effectively soaring like a bird.

Imagine walking across a less-than-taut wire positioned between two unbelievably high points (like two mountains or two skyscrapers) without a balance bar or any kind of safety net to catch you in the event you may fall. That's highlining. Throw in the fact that wind is a perennial concern at such altitudes and that one false step WILL result in certain death and you can see why this incredibly dangerous sport remains the preserve of a very select group of people.

THE DANGERS INVOLVED WITH THIS SPORT

ARE SO GREAT THAT NOBODY – AND WE

MEAN NOBODY – WITH FEWER THAN 200

SKYDIVES UNDER THEIR BELT IS ALLOWED

TO EVEN CONSIDER GIVING IT A GO.

THINK OF A CIRCUS TIGHTROPE ACT, THEN SLACKEN THE WIRE, DISCARD ALL SAFETY MEASURES AND PUT THE WALK ER A FEW THOUSAND METRES HIGHER UP.

WINGSUIT FLYING

HIGHLINING


063NOT ‘EXTREME’ ENOUGH?

Some seasoned wingsuit flyers got bored of zipping through the atmosphere at 160kph (100mph) so they decided to come up with something altogether more dangerous: Proximity Wingsuit Flying. This basically involves jumping out of a plane in a wingsuit and then soaring as close to the ground as possible. In fact, some fearless individuals have got to within six metres of the ground – that’s just 20 feet! Watching this sport is almost as much of a rush as doing it. Check out the crazy on YouTube.


Climbing is both physically and mentally demanding, but the satisfaction you feel at the top is hard to beat. Angela Youngman asks: ‘Do you have a head for heights?’

IN THE CLOUDS


064


Most people begin using an indoor climbing wall, which is usually made out of fibreglass and can contain 400 or more individual climbing holds. This provides a way of improving skills and getting fit. Only the keenest climbers tend to go on to seek outdoor challenges on ridges and escarpments (and even buildings and bridges). Most outdoor climbs take place in the daylight. Only if they have the proper training and equipment should climbers attempt to climb at night or in bad weather.

Specialised climbing equipment including ropes, pinions and hard hats is essential. Carabiners are used to clip into belay and rappel anchors enabling falling climbers to be caught, held and lowered when necessary. Indoor climbing facilities provide basic equipment as part of the overall cost, but outdoor climbers tend to provide their own. Strong shoes with soles that have a good grip, and sturdy clothing are essential.

Using climbing walls regularly is an excellent way to build strength. It gives you the time to experiment and learn, try out different approaches to climbing in relative safety and get guidance from trained instructors.

Learn too from watching others. See how other climbers attempt a wall or route. Try to judge how they are placing their body and whether they are focusing on arm or leg muscles at each point. See which holds they use and why.

ARE YOU IN OR OUT?

IN THE CLOUDS



065

F inding those tiny cracks into which you can fit your fingers and feet, holding onto ledges and protruding rocks while

moving ever higher takes courage, strength and determination.

Climbing can be an extremely rewarding sport, challenging the climber to their utmost and providing constant new challenges. No matter whether you are climbing in the gym or outdoors, no two climbs are ever the same. Conditions and routes frequently change, making it a constant challenge to every climber whether experienced or not. Making mistakes or losing concentration can be dangerous – a fall can result in a serious if not fatal injury.

From a fitness point of view, the upper body and leg strength required makes climbing a good match for many other sports and physical activities which require endurance, strength and concentration.

As with any sport, warming up beforehand is essential. Going through a short program of stretching and bending exercises will warm up muscles and reduce the chances of straining or putting too much stress on any of them.

The next step is learning how to move across the walls, from one hold to another without falling or stepping on the ground. This is undertaken at the lowest level to enable you to get used to the idea of using the various hand and foot holds, all of which are placed at different distances apart.

Once this has been mastered, you are attached to ropes and can begin to move upwards. Every wall has hundreds of climbing holds, and numerous different coloured routes that can be followed.

A climber needs a lot of power in their arms and shoulders to support them against the rock face as they move from one point to the next.

In addition, learning the best ways of placing your feet will reduce the strain on your forearms. Since leg muscles are larger and naturally stronger than arm muscles, it makes sense to take advantage of their sheer propulsion and resilience.

THE CLIMB

ONWARDS AND UPWARDS


066


Most climbing wall routes encourage users to make each foothold movement as large and as wide as possible. This enables you to cover a greater expanse of wall and reach the top more quickly. However, such large movements are not always possible when climbing outdoors. Climbers must also practise making small, frequent foot placements, especially if the hold is very narrow or slight.

Experienced climbers know that there is more to good footwork than just putting a foot in just the right position. They concentrate on wrapping toes around the hold while steadily placing more weight on their foot to maximise the friction between the two. This requires lots of core strength and body awareness.

Most people are good at focusing on what is above them and in reach of their hands. It is a different matter when it comes to going down. Looking down can result in instability and a loss of concentration. Climbers have to concentrate on their feet, feeling for each new hold and only moving when they feel safe and comfortable. This can lead to arms being overextended during the downward movement, which is why smaller movements tends to be a better option. The strength of feet and legs is highly important.

Thankfully serious falls are rare. The majority of injuries sustained through climbing are usually torn or strained muscles, cuts and bruises. Yet care still has to be taken since strained or torn muscles can lead to permanent damage to tendons and ligaments if left untreated.

CLIMBING IS AN INCREASINGLY POPULAR SPORT IN KUWAIT, EVEN THOUGH THERE ARE NO MOUNTAIN RANGES! APART FROM NUMEROUS INDOOR CLIMBING WALLS, THERE ARE MANY ESCARPMENTS AND ROCK FACES THAT CAN BE ATTEMPTED.

GEOGRAPHICALLY, KUWAIT’S TERRAIN RISES STEADILY THE FURTHER YOU GO FROM THE SEA. IN THE NORTHWEST, THE LAND RISES

TO AROUND 198M (650FT) WHILE ITS

WESTERNMOST EDGE REACHES OVER

300M (1,000FT). AMONG THE MANY POTENTIAL CLIMBING LOCATIONS ARE

THE JAL AL ZOUR RIDGE OVERLOOKING

KUWAIT BAY; THE AL LAIYAH AND KERAA AL MARW HILLS, AND THE AL SHEQAQ AND AL RAWDATAIN VALLEY SIDES.

ALI ABDULKARIM OF THE KUWAITI CLIMBING CLUB RECOMMENDS THE

JAL AL ZOUR OR MUTLA RIDGE AS BEING

A PERFECT CLIMBING LOCATION. WITHIN

EASY DRIVING DISTANCE OF KUWAIT

CITY, THE MUTLA RIDGE IS A MASSIVE

ROCKY OUTCROP REACHING 306M HIGH.

PLUS, ONE OF THE BEST CLIMBING WALLS

IN THE MIDDLE EAST IS SITUATED RIGHT

HERE IN KUWAIT AT THE MARINA WAVES

IN SALMIYA. THERE ARE OVERHANGS,

VERTICAL CLIMBS AND ROUTES ARE

REGULARLY RE-SET TO OFFER NEW CHALLENGES.

FIRM FOOTWORK

DON’T LOOK DOWN!

DOWNSIDES?

CLIMB KUWAITONWARDS AND UPWARDS


067



068

ProVision event review

CH

ALLE

NG

E V4

Anyone who thinks of Kuwait as flat terrain has obviously never been to the Al Mutla Desert, home of this year’s North Face Challenge V4 organised by ProVision



069

T he North Face Challenge is an American event that has been held annually in Kuwait

since 2013. A trail run of 17km in the Northern desert, it is a sandy and rocky ordeal that certainly challenges your mental and physical fortitude; yet many endurance athletes actually claim they look forward to participating in it!


070

In both male and female divisions, the top three winners received the following prizes (plus a lifetime of bragging rights):

250 KWD Cash + Trophy

150 KWD Voucher + Trophy

100 KWD Voucher + Trophy

This year, participants did not know of the exact location until four days prior to the competition on February 6. The race consisted of five laps of around 3-3.5km. For a country with rising levels of obesity and Type 2 (lifestyle induced) diabetes, it was very refreshing to see such a great turn out of people. Over 200 participants that came out to one of Kuwait’s biggest deserts – with their entourage of supporters in tow – for the 8:30am on Saturday morning start really put their physical and mental capabilities to the test for a stretch of 17km.

TOPPRIZES

1st

2nd

3rd

Event organised by ProVision Sport Management



071

1.2.ilakawi3.i4. 5.6.7.8.9.10.

1.2.ilakawi3.i4. 5.6.7.8.9.10.

Maali BabikerAbdullah Al FailakawiOmar Al FailakawiGreg ZiembinskiMohamed Al SuwaitiAli Al MutawaAbdulla Al SharhanSimon BywaterTito RodriguezAbdulaziz Al Khamis

Renata HoppovaAbigail BartholomewMaryam Al FailakawyJennifer CheneyAmal Yousef Al RoumiChristina VasilacheMandy YeomansSonia Gomes AlvesJanet TestermanMarcela Saccani Salazar

RACERESULTS

TOP 10 MEN’S DIVISION

TOP 10 WOMEN’S DIVISION



072

NEVER STOP RUNNING

Kuwait race review

K athrine Switzer once advised: “if you’re losing faith in human nature, go out and watch

a marathon.” An American author and one of the first women to run the Boston Marathon (at a time when it was taboo for women to do so), Ms. Switzer was so utterly right.

1330 PARTICIPANTS RAN IN THE SPARK MARATHON ON JANUARY 16 AND IT WAS A SPECTACULAR SUCCESS. HERE’S THE RUNDOWN OF THE EVENTS...

BRIGHT SPARKThe Spark Marathon bears a tagline of “Never Stop Running,” and the event’s founder Abdul Mohsen Al Babtain states that the real mission of Spark Athletic is to spread health and fitness concepts throughout Ktown. This notion was the precursor to the marathon.

Held on January 16, an incredible 1300 men and women arrived at Marina Crescent early on Saturday morning to take part. Even though the starting point, like many outdoor events, was at Marina Crescent, it was done differently. The starting point was located closer to Starbucks, making it more efficient for runners to get on with their run as opposed to running through the Marina.

Spark Marathon is unique in that it’s a non-profit event, supporting local and international charities like the UNHCR (United Nations High Commissioner for Refugees), the Kuwaiti Red Crescent and the Al-Sidra Association for Cancer Care.

Kuwait race review


073

The event had a plethora of sponsors. Its strategic partner was Burgan Bank while its governmental partners were The Ministry of State for Youth Affairs and the Public Authority of Sport. Platinum, gold and silver sponsors included Al Seef Hospital, McDonalds, Bayan Dental, Lillywhites Sports, Ahmadiah, Nissan, Agility, Trolley, Kuwait Airways and the Life Sciences Academy.

Spark Marathon was divided into four runs: 5km, 10km, 21km and the full marathon of 42km.

The top three winners for each of the men’s and women’s running divisions walked (or ran) away with some awesome cash prizes.

SPARK SPONSORS

SPARK SECTORS

“IF YOU’RE LOSING FAITH IN HUMAN NATURE, GO OUT AND WATCH A MARATHON.”

Run1st .............. 2nd ............. 3rd ..............

Run1st .............. 2nd ............. 3rd ..............

Run1st .............. 2nd ............. 3rd ..............

Run1st .............. 2nd ............. 3rd ..............

1,170KWD 550KWD 100KWD



2,700KWD1,170KWD 600KWD

5km

10km

21km

42km


074

5KMDubbed the Al Shaab run as the turning point was just after the Swimming Pool Complex on the Gulf Run, this division had the highest number of participants with 309 male and 337 female runners taking part.

259 Gabriela Pickarel 205 Dorra Sboui 570 Nadya Mayyahi 166 Charlene Scodellaro 375 Katalin Bartok-Csato 119 Anfal Al Shaya 746 Tahani Al Hamdan 839 Mohamed Qandeel 221 Fadi Mahmoud 573 Najat Yadikar

175 Babker Koudi 377 Ahmed Khalifa 318 Hussain Kamal 611 Omar Al Kandre 619 Pablo Gonzalez Miguel 24 Abdullah Al Shamali 254 Fawaz Farhan 9 Abdulaziz Al Hasawi 324 Ibrahim Al Dhafeeri 497 Mohamed Hamada

Top 10 Men’s Results

Top 10 Women’s Results

01020304050607080910

01020304050607080910

10KM

1130 Maryam Al Failakawy 1226 Roxanne Simon 944 Ana Roberto 1175 Nada Al Nafisi 1347 Ballouti Sana 1090 Jovana Cubrilo 1195 Noura Al Ameeri 1257 Sophie Gladman 1211 Rania Al Eidan 1020 Farah Al Bader

463 participants – 284 males and 179 females – ran in the 10km category, named the Green Island run. The runners in this division had to run to the small green park inlet, just before 3rd Ring Road, and back again to the Marina.

1286 Youssef Rochdi 901 Nour Mohamad Al Sana 903 Ahmad Mohammad Al Osaimi 1153 Mohammad Al Matar 877 Abdullaziz Abdulmohsen 1155 Mohammad Hashem 1159 Mohammed Jassim Al Ifahed 994 David Mosier 1010 Estevao Cordovil 1156 Mohammad Salem Moustafa

Kuwait race review


21KM

1713 Ahmed Bakry 1510 Abdullah Abdulaziz Al Joud 1712 Maali Babiker 1676 Simone Less 1509 Abdullah Al Failakawi 1696 Omar Failakawi 1568 Falah Alajmi 1526 Ali Al Mutawa 1508 Abdulla Al Sharhan 1715 Tito Rodriguez

1688 Wendolyn Ulrich 1584 Hannah Selbie 1673 Sherri Gregoire 1626 Michelle Bosse 1689 Wenpei Liang 1637 Molly Mcdaniel 1610 Lama Al Fadala 1555 Courtney Kalogiros 1598 Jhoana Mendez 1668 Sara Diana Garduno Diaz

The 21km is a half marathon by international standards. Here, 181 participants – 142 male and 39 females – ran from Marina Crescent, passing both 5km and 10km running routes, past the iconic Kuwait Towers only to turn back to their starting point at Amiri Hospital by Dasman.

075

42KM

1929 Mukhlid Mahil Al Otaibi 1951 Yehia Al Sayed 1938 Saleh Nayee Al Enezi 1925 Michael Aikman 1921 Lowel Andrew Manimtim 1926 Mohammad Sarraj 1932 Peter Doblar 1923 Majeed Al Owayyed . 1915 Ismaeel Malek Mohammed 1918 Julissa Rabe

1902 Abigail Bartholomew 1943 Taiba Al Nouri 1914 Hiroko Al Farhan 1944 Thuraya Hamrouni 1934 Reem Al Rubaian 1939 Shrouq Al Temimi 1919 Kholoud Al Sahli - DSQ 1933 Rayoufa Tarhiny - DSQ 1910 Fatema Al Awadhi - DSQ 1917 Jenan Al Rubaiaan - DSQ

The piece de resistance at any running event has to be the full 42km marathon. This category had 30 male runners and 10 female runners. Participants in this division had to run the 21km route (all the way to Amiri bypassing the towers) twice.

Top 10 Men’s Results

Top 10 Women’s Results

01020304050607080910

01020304050607080910

Kuwait race review

1.2.3.

As is traditional in physique contests, competitors will be split into categories according to their height. The three divisions will be:

THE WINNERS OF EACH OF THE CATEGORIES LISTED WILL THEN COMPETE FOR THE TITLE OF OVERALL WINNER.


076

With an estimated 100 contestants expected to compete, The Model competition is set to become the largest physique contest in the world

Wawan: The Model

O n March 26 2016, the Al Baraka Grand Ballroom at the Crowne Plaza Hotel in Kuwait will play host to Wawan Protein’s

THE MODEL competition. The organisers are already expecting 100 participants to take part in this incredible show and are predicting it will be the biggest contest of its kind, even eclipsing the Mr. Olympia Physique last year in September.

THE CATEGORIES

under 172 cm

under 178 cm

over 178 cm

Wawan: The Model


077

For each height division, participants will be competing for the following cash prizes:

Every player that places 4th to 10th in each category will also receive a $1,000 prize, meaning that there are 30 cash prizes up for grabs across the three divisions.

But that’s not all…After the top seeds of each height division have been announced, the three men will go on to be judged for overall winner of the competition. The champion of The Model 2016 will receive:

A NON-TAXABLE CASH PRIZE OF $50,000 (14,946KWD)

Approximately double the top prize at Mr. Olympia, which is circa $26,000 (7,779KWD) minus tax

A WAWAN PROTEIN SPONSORSHIP PACKAGE WORTH $6,000 (1,795KWD)

Per year for three years – total package $18,000 (5,385KWD)

ALL COMPETITION TRAVELLING EXPENSES

Airplane tickets, accommodation costs, etc., reimbursed by Wawan Protein

THE PRIZES

21 3

IS IT TOO LATE TO START TRAINING…?

IN THIS SECTION>>WORK WEAR FASHION ADVICE

HOME SPA ESSENTIALS

RDJ’S STYLE SECRETS

ROUGH WORKOUTACCESSORIES

80 87

85 88


DRESS FOR SUCCESS AND BE THE BEST

PRECIOUS TIME

Style

F ew of us bother to store or maintain our wrist-wear properly. The Barrington Watch Winder Company combines

Japanese motors with British design to create beautiful progammable watch cases that will never damage your timepiece by over-winding it. The Barrington Single Winder comes in eight colours and it will not only safely store and wind your watch, but will also look fantastic on your nightstand.

080

Style


Modern business style basics

PROFESSIONALS

THE

Whether you are looking for a career change, making an important pitch or brokering an international deal, the way you present yourself is absolutely crucial…

C elebrity stylist Rachel Zoe once said that: ‘style is a way to say

who you are without having to speak.’ If this is true, then surely there is nowhere more important to make a good first impression than in the world of business. Dressing in a slick, modern and sophisticated fashion shows that you will take care of business the way you take care of yourself, with care, class and style. Putting some thought into looking like a gentleman will mean that others will expect the same from you in a business environment.

No matter what is on your agenda, a well-tailored suit is an absolute essential when it comes to meeting with clients, colleagues and CEOs, especially on an international level. Ted Baker can always strike the perfect balance between smart and stylish. The tailoring is slick, the cut is modern and the fabrics are top quality. Opt for the full three-piece version to show you mean business. Blue and grey are safe options for the boardroom, but for more creative industries such as advertising, design or publishing, try plaid or pinstripe. Making a bold (but not outrageous) decision with your clothing shows you will be brave in business too.

THE SUIT

With that in mind, here are some options from the Spring/Summer 2016 collections currently available at Avenues mall to update your work wardrobe before your next important meeting…


081

Style


Style


There was a time when a gentleman could travel with nothing more than a wallet and a business card holder, but nowadays when commuting or travelling, you are likely to need a smart phone, tablet, laptop and hard drive at the very minimum, not to mention all the associated chargers and cables. Briefcases are not as popular as they once were, but there are some stunning options available nonetheless. In most cases, a bag with shoulder strap is the most practical solution, particularly for international business travel. No one does luxurious luggage like Louis Vuitton. Whether you prefer the classic logo design in brown and gold or a more simple design, there is plenty of choice to make sure your work ‘tool kit’ looks the part –even if you only have your packed lunch inside!

THE BUSINESS BAG

IT GOES WITHOUT SAYING, BUT SHIRTS SHOULD ALWAYS BE FRESHLY PRESSED IN CRISP COTTON. IF YOUR SUIT IS PATTERNED, PICK OUT A COLOUR FROM THE FABRIC – SUCH AS POWDER BLUE OR PALE PINK. FOR A PLAIN SUIT, THINK ABOUT A CHECKED OR STRIPED SHIRT. YOU CANNOT GO WRONG WITH WHITE, BUT IT MUST BE BRIGHT WHITE, SO IF IN ANY DOUBT, BUY A NEW ONE. GANT IS RENOWNED FOR ITS ‘IVY LEAGUE’ LOOK, AND A MARKET LEADER WHEN IT COMES TO HIGH QUALITY. EVEN A QUICK GLIMPSE OF A GANT SHIRT’S SUBTLE LOGO WILL BE ENOUGH FOR OTHERS TO SEE THAT YOU RECOGNISE EXCELLENCE BOTH IN AND OUT OF THE BOARDROOM.

THE SHIRT


083

Style


THERE IS A SAYING THAT GOES ‘GOOD SHOES TAKE YOU TO GOOD PLACES’ AND SHALLOW AS IT SOUNDS, YOU REALLY NEED TO PAY ATTENTION TO YOUR FOOTWEAR IF YOU WANT TO GO FAR IN BUSINESS. SHOES SHOULD BE FRESHLY POLISHED, WELL HEALED, SCUFF-FREE AND WITH NEAT AND TIDY LACES EVERY TIME YOU WEAR THEM. BROGUES ARE EXTREMELY POPULAR AT THE MOMENT AND THE STITCHING DETAIL ON THEM CAN ELEVATE A PLAIN SHOE INTO SOMETHING SPECIAL. BLACK IS ALWAYS WORTH INVESTING IN, AS ARE CHOCOLATE BROWN AND TAN. BUT TO STAND OUT FROM THE CROWD – FOR ALL THE RIGHT REASONS – TRY SOMETHING IN BURGUNDY OR OXBLOOD. IN TERMS OF LEATHER, NOTHING BEATS ITALIAN, SO CHOOSE ITALIAN DESIGNER HOUSE PRADA TO STEP OUT IN STYLE.

THE SHOES

Ties are not always essential. In fact, some companies prefer a more relaxed approach and in most health and medical professions, ties have been mostly phased out for hygiene reasons. However, when wearing a tie there are some golden rules. Firstly, it must be clean! Make sure it doesn’t have any trace of your breakfast on it. Secondly, it must be silk. And thirdly, it should be a considered choice, not an afterthought. For a checked shirt, pick a colour from the pattern for your tie. Look for co-ordinating pocket squares, braces and socks to show that you pay attention to detail. Striped ties by well-known brands like Prada are a timeless classic that look good with anything.

Although you won’t have much call for an overcoat in Kuwait, when travelling to the USA and Europe you often need an extra layer. For those occasions, it has to be a trench coat and it has to be Burberry. Classic colours include black, blue and grey; beige or honey is always a popular choice and will break up a dark silhouette if you’re wearing a darker suit. An investment in a Burberry trench coat is an once-in-a-lifetime purchase that will exude class and sophistication as well as keeping you warm on international business trips.

THE TIE

THE COAT


Visit www.refocusmedia.com/online-marketing

GET MEASURABLE RESULTSWITH INTEGRATED ONLINE MARKETING

AWARENESS

CHANNELS

Content MarketingAdwords

Social MediaSEO

PR

Views, rangeShare of Voice

AdwordsSEO

Content MarketingSocial Media

PR

Engagement (CTR)Likes, viewsTrafficBrand enquiries

Content MarketingAdwords

SEOSocial Media

Leads Subscriptions

AdwordsSEO

AnalyticsDoubleClick

Sales

Social MediaContent Marketing

AdwordsLTV, opinions

KPIs

INTEREST

CONSIDERATION

CONVERSION

LOYALTY

SALESFUNNEL

We understand advantages and flaws of the different marketing tools and can guide customers through a decision making process. That is why we always set measurable goals and project KPIs. With well-executed and consistent marketing over a period of time, you will see the real ROI.

Celebrity style secrets

085

Style


GET

TH

E LO

OK

ROBERT DOWNEY JR.Here’s a man who is never far from the headlines, whether on screen, the red carpet or in his personal life. One thing’s for sure, RDJ always means business

PAUL SMITH PURPLE SUIT __________________www.paulsmith.co.uk

BILLIONAIRE BOYS CLUB ______________________www.bbcicecream.com

DIESEL D STRING PLUS ______________________www.store.diesel.com

R obert Downey Jr. was adored by millions as part of the 80s scene, most notably for his

leading role as Ian in Weird Science, and as a regular on comedy TV show Saturday Night Live. His boyish good looks and inimitable acting style won him fans all over the globe.

After personal troubles throughout the 1990s, Downey Jr. returned with a vengeance (pun definitely intended) in 2008 as Iron Man/Tony Stark. Appearances in three Iron Man movies (2008, 2010, 2013), two Avengers outings (2012, 2015), Due Date (2010) and The Judge (2014) saw him not only top the Forbes list of Hollywood’s highest-paid actors, but also become one of the most-respected players amongst his peers. With a successful acting career and indeed wealth behind him, we turn to his appearance.

Downey’s style is one of a laid back nature. First impressions ooze comfort over trend and along with Johnny Depp, he’s perfected the messy look, impeccably. Standing at 5ft’ 8”, he appeals especially to those with a smaller frame. He often combines ‘Brat Pack’ with a slice of vogue in the form of suits with sneakers (often with ‘lifts’) and t-shirts with blazers.

His remarkable purple suit teamed with lilac shirt, thick rimmed leopard glasses and sneakers medley brought the press to attention at the Beijing premiere of Iron Man 3 in 2013. Another example of his mishmash style occurred in April 2015 at the London premiere of Avengers: Age Of Ultron where the actor donned a t-shirt by Les Benjamins with a long tailed coat.

A kooky choice but that’s Robert Downey Jr. and only he can pull it off.

FOOT MASSAGER

Nothing beats a professional foot rub, and this automatic foot massager from Wansa delivers an incredible massage every time without even having to make an appointment. Using a combination of kneading, rolling, heat

and air pressure, the massager will soothe your tired, aching feet and generally make the world a better place. Choose from a selection of programs depending on how light or deep you want the massage to be. Then just sit back and relax…

GET THESE EXCELLENT GIFTS FOR MOTHER’S DAY AT

Sponsored article

087

Style


GOODVIBRATIONS

T he benefits of massage go way beyond the feeling of satisfaction we get from treating ourselves. Massage boosts

circulation, lowers blood pressure, reduces stress, depression and anxiety and can even help prevent injuries to our joints. Plus it feels amazing.

But, after a hard day at work, a tough workout at the gym or an incredibly long journey, a trip to the masseuse is often the furthest thing from your mind. So what if you could replicate the spa at home? Well now you can!

Hand held massagers offer a simple solution for a thorough rub down whether at home or travelling. You can pinpoint the exact area that you want to massage, then choose the level of intensity,

speed and heat you require to work out the knots and kinks in your muscles and joints. This piece of kit is portable enough to take away on vacation or even keep at work, especially if, like

many people, you suffer from an afternoon bout of neck and shoulder tightness from sitting at a desk all day. It’s basically a magic wand that you can keep in your desk!

HAND HELD MASSAGER

Forgot to make a massage appointment again? Keep calm and do it yourself…


IS YOUR KIT UPTO THETEST?

Casio may not be up there with the OMEGA, Rolex or Breitling

watches of this world, but ask yourself this: how would you feel if you dropped a dumbbell on your Breguet Grande? This modestly priced offering is tested to military standards, so you can be pretty confident it will stand up to all the rough stuff.

CASIO G-SHOCK

WWW.CASIO.COM

When it comes to gym-based apparel, function – and in particular, robustness – trumps style every single time

The trouble with most weight vests is that they’re either

uncomfortable or they're so flimsy that they are unable to stay put during vigorous workouts. The beauty of this offering from Humanx is that, as well as being supremely comfy, this beefy vest stays exactly where it's meant to be, even during the most taxing workouts. The fact that leading CrossFit competitors like Jason Khalipa swear by it speaks volumes.

A long-favoured choice of CrossFit competitors, the NANO's standing as a robust and ever-reliable

footwear choice is something that all 'in the know' gym goers are aware of. Reebok has reinforced the most wear-prone areas of previous incarnations with Kevlar. That's right, Reebok has gone and made bullet-proof trainers.

Humanx Weight Vest

Reebok CrossFit NANO 5.0

WWW.HUMANXGEAR.COM

WWW.REEBOK.CO.UK

Wrist watch for rough workout

Weight vest for heavy duty training

New reinforced fitness footwear Style

088

Arraya Center - Sharq22997714

Olympia Mall- 1st Floor22268677

CAMPIONE

+965 22200435 hoopoe.kw hoopoe.kw [email protected] www.hoopoe.com.kw

Let Hoopoe take on the responsibility of your IT project management, consultancy and technical support so you can concentrate on the smooth running of your business.

HIRE YOUR IT DEPARTMENT STARTING FROM

50KD

CONTACT US & MENTION

TO GET YOUR

SPECIAL OFFER


SEE AN OPPORTUNITY IN EACH NEW DAY

5:2 SLEEP

COOLDOWN

N ew research from the University of Chicago found that after four nights of around four hours sleep,

our insulin sensitivity increases and our risk of diabetes grows by 16 percent. However, just two consecutive nights of over nine hours sleep corrects the imbalance, bringing insulin sensitivity back down to normal levels. So don’t set the alarm this weekend!

IN THIS SECTION>>MUSCLE MECHANICS: CLIMBING

O2 TRAINING DESTINATION

ONE YEAR OF PERFECT FIT!

WORKOUT PICS FROM SPARK GYM

YOUR WORKOUT AT PLATINUM

SOCIAL MEDIA DIGEST

92 98

94 100

96 102

As long as there have been mountains, men have been climbing them. Whilst only relatively recently taken seriously as a sport, could climbing be the most ancient sporting pursuit?

To succeed at climbing you need to be at the top of your game. These three exercises will build your strength and endurance

KETTLEBELL FIGURE OF EIGHT THIS EXERCISE WILL CHALLENGE YOUR WHOLE BODY.

Keeping your feet shoulder-width apart, move a kettlebell around your right leg with your hands, then pass it around your left leg in a figure of eight pattern.

As you do this, take care not to hit your legs with the kettlebell and make sure you have your back bent with your head held up.

You should feel your upper arms and lower back taking most of the strain, along with your abdominal muscles.

Repeat up to 20 times, depending on the weight of the kettlebell.

COOLDOWN

092

RISE TOTHE TOP


Muscle mechanics: climbing

HIGH ACHIEVERSThe first major achievement in rock climbing was the ascent of Mont Blanc by Jacques Balmat and Michel Paccard in 1786.

RECOGNISED SPORTRock climbing as a sport became popular after Englishman Walter Parry Haskett Smith successfully climbed the Lake District’s Napes Needle in 1886.

GIRLS ALLOWEDAshima Shiraishi is the youngest female to conquer Spain’s notoriously difficult Open Your Mind Direct climb, at just 13 years of age.

TALL STORIESThe tallest (29,029 ft /8848m) and most difficult mountain on earth, Mount Everest, has been conquered several times. The current record stands at eight hours, ten minutes, and is held by Pemba Dorje Sherpa.

PEAK FITNESS

Begin by holding onto a pull-up bar with your shoulder blades squeezed tightly together.

Slowly raise your legs up so they are facing straight out in front of you.

Try to resist the temptation to bend your arms or swing as you do this.

Hold for five seconds before lowering yourself back down again.

HANGING LEG LIFT ARM STRENGTH IS ALL-IMPORTANT IN ROCK CLIMBING, AND THIS EXERCISE TESTS YOUR ABILITY TO SUPPORT YOUR BODY WEIGHT.

With a partner holding you up by your ankles, perform a wheelbarrow walk using your hands to move along the floor.

Make sure your legs and body are as straight as possible

whilst performing this exercise.

As you ‘walk,’ keep your head held high and look straight ahead, being careful not to dip your body as you move.

WHEELBARROW WALK THIS IS A GREAT ALL ROUND EXERCISE, WITH PARTICULAR CONCENTRATION ON YOUR ARMS AND SHOULDERS.

Muscle mechanics: climbing

COOLDOWN


093

WHAT’S IN A NAME?Rock climbing is also known as bouldering or mountaineering.

PEAK CONDITIONSBeware of bad weather! Rainy or snowy conditions make rock climbing hazardous. No matter how much safety equipment you have, leave the adverse conditions to the professionals.

TAKE IT INSIDERock climbing can be attempted indoors as well, with specially built artificial walls emulating mountain surfaces.

NEED FOR SPEEDSpeed climbing is the sport of racing to the top of a mountain or wall as fast as possible.


COOLDOWN

094

03/2016

Perfect Fit’s first birthday

THE PERFECT YEARThis month marks one year of Perfect Fit magazine, and what a year it has been! Here are some of the highlights…

On February 1, 2015, the first copies of Perfect Fit hit Kuwait, with Ahmed Ali Ashkanani on the cover. Since then we have had six celebrity workouts, 10 show and event reviews, 13 cover stars (can you remember which month had two?), 90 training guides, 216 gadgets and even featured the Kuwait national ice hockey team!

After a fantastic interview in April 2015, super coach Ahmed Askar returned to the pages of Perfect Fit in August to put three competition winners through their paces. This once-in-a-lifetime opportunity took the form of a gruelling back workout that would help burn fat and build lean muscle mass.

After hearing that the winner of ‘The Show’ would be on the cover of Perfect Fit, Abdullah Al Saraf took a copy to his training sessions for motivation. He won – of course – and graced the cover of Issue 4 in May 2015. It was such an honour for Perfect Fit to find out we had a part (however small) in his fantastic success.

REAL LIFE INSPIRATION

1

3

PERFECT FITIS BORN

TRAINING WITH AHMED ASKAR 2

Perfect Fit’s first birthday

COOLDOWN


095

Oxygen was one of the very first gyms to feature in Perfect Fit and as many readers pick up their copy of the magazine at one of its branches every month, it was only fitting that Bader Boodai would be the cover star of our six-month anniversary edition. As the founder of Oxygen Gym, president of the Kuwait Bodybuilding Federation and all-round ‘Godfather of Bodybuilding,’ Mr. Boodai continues to be an inspiration to all the team at Perfect Fit.

Twice Mr. Olympia Physique champion Jeremy Buendia returned to KTown in October for an amazing cover shoot with his coach Hany Rambod AKA ‘The Creator.’ We first met Buendia back in May when he came to Kuwait as a guest of Perfect Fit and led three lucky winners through one of his mega tough training programs. We hope to see much more of him in 2016.

With an exclusive review of the Platinum Sports Festival 2015 Beach Body Challenge, plus not one, not two but three race reports from events by ProVision and Let’s Go Forward, the winter months saw our features section really heating up. November marked a real upsurge of the health and fitness movement in Kuwait and we can’t wait to see more!

PHYSIQUE CHAMP COMES TO KUWAIT

BUMPER EVENTS EDITION

6

5

4

BADER BOODAI COVER

COOLDOWN

096


Your workout at Platinum

YOURWORKOUT

PLATINUM HEALTH CLUB

Your workout at Platinum

COOLDOWN


097

1.

2.

3.

4.

5.

6.

“I stick to a training schedule to maintain an organised lifestyle. I also swim, and recently came first in a race.”

“In the past I battled with my weight and suffered from obesity. Training at the gym keeps me level.”

“I have been working out for 10 years! My biggest achievement is taking 2nd place at Qadsia Club weightlifting contest.”

“My gym goals include training to burn fat and keeping fit to stay healthy.”

“I come to the gym to keep fit for my role as a firefighter. I also play on the Kuwait national soccer team.”

“I work as a firefighter and need to be healthy for that. I also run and have achieved 2nd place in a recent race.”

JABER AL OTAIBI AGE: 29

MAHMOOD AL REFAIY AGE: 35

HUSSEIN HEZAR AGE: 32

MOHAMED AL QALLAFAGE: 22

SALEM AL REES AGE: 25

NASSER AL HAJRYAGE: 30

@ja86sh

@bo_3li112 @na9er_kw85

@s_alrees

COOLDOWN

098


O2 training destination

1.

2.

3.

4.

5.

6.

“I train to look and feel good and to realise my ambition to one day enter a bodybuilding competition.”

“My dream is to compete in bodystyle contests and I train at Oxygen to get my body and mind ready for this.”

“I train to become a champ in the physique division. I have already won 1st and 4th place at two Platinum shows.”

“Working out is my favourite hobby and a major part of my life. I have won 1st and 2nd place in athletic events.”

“I am already a model in Lebanon but I want to be an international fitness model and IFBB pro physique competitor.”

“I train hard to get my body in condition to enter a bodybuilding competition. That’s my main gym goal.”

DHARI BOURESLI AGE: 25

ABDULAZIZ AL MASS AGE: 33

SULAIMAN AL ABDALJALEEL AGE: 23

MESHARI AL AZMY AGE: 28

THARY AL ABDULJALEEL AGE: 27

KHALID SALMEEN AGE: 27

@borslii @aziz_almass

@whitechocolate.92

@tharialabduljaleel@meshariq87

O2 training destination

COOLDOWN


099

YOURWORKOUT

OXYGEN GYM

COOLDOWN

100


Workout pics from Spark gym

YOURWORKOUT

SPARK ATHLETIC CENTER

Workout pics from Spark gym

COOLDOWN


101

1.

2.

3.

4.

5.

6.

“I have always worked out to stay fit and healthy.”

“I tailor my gym schedule to lose excess weight and build lean muscle.”

“I am Spark’s strength and conditioning coach so I must ‘practice what I preach.’ Today I am doing conditioning.”

“I come to the gym to feel my best and keep looking youthful.”

“I work out to get fitter and stronger. In the past I have taken 3rd place in South Africa in Greek-Roman wrestling.”

“I come to the gym to get fit and try and maintain a healthy lifestyle.”

NASSER AL SUBAIEAGE: 33

MOHAMED MOUSAAGE: 27

ALEX FOURIEAGE: 31

YOUSEF AL OTHMANYAGE: 22

VIANNEY SELINAGE: 33

DHRUV NANDUAGE: 30

@yalothman @viaselin

@ax_fourie

COMING UP...

04/16How the perfect form can be used to prevent injury and maximise results.

Make the most of your weekend blowout at Eighty Six burger joint.

Training secrets of the stars: Cooper, Gosling, Pitt and McConaughey.

What lengths would you go to in pursuit of the perfect beard?

TIP TOPTECHNIQUE

CHEAT DAYBURGER REVIEW

CELEBRITYCARDIO ZONE

FACIAL HAIRTRANSPLANTS

BODY LIKE BATMAN

How did the new Bruce Wayne

aka Ben Affleck get his incredible superhero body?

Social Media Page

COOLDOWN


102

GET CONNECTED

#MY PFMAG

#FEBRUARY’S MOST POPULAR POSTS

Have you already joined Perfect Fit’s social media community? Do it now and always be up to date!

Get #motivated! Remember that slow #progress is #better than no progress!

@pfmag

Let’s talk about your #workout routine :) What is your favourite #exercise?

@perfectfitmag

12 Week # Workout PlanLast # Exercise Dumbbell Rear Delt Raise. 3 sets of 15-20 reps

/perfectfit.kuwait

No matter if you are a professional bodybuilder or just a ‘regular’ passionate gym goer, we would like to know your story! Share your photos with #mypfmag in the caption and let us see you! Get motivated by other sports enthusiasts and be part of our community.

Coming up next month

Choose District Estates for a golden opportunity in property investment in Turkey. Perfectly situated between Europe and Asia, Turkey offers a wealth of untapped real estate. District Estates are proud to offer properties in Istanbul, Antalya, Bursa & more...

• Incredible prices • Astounding customer service• Satisfaction guaranteed

GATEWAY TO EUROPE

GOLDEN OPPORTUNITIES FOR PROPERTY INVESTMENT IN TURKEY

Fahad Al-Salem st. - Al-Salam Tower • T: +965 2225 2295/6www.districtestates.com

perfect fit magazine - march 2016

Documents