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MADiNATy FOOD COurTZamalekHeliopolisMaadiNew CairoMall of Arabia

Sodic (westown hub)Lpassage (Alexandria)Tivoli Dome Zayed & Heliopolis

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ContentSSeptember 2015

14Your Ultimate

Guide to tabata

training

Fitness8

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8 Body-Rocking Bosu Ball ExercisesThe Perfect Post-Pregnancy Workout to Get Back in Shape10 Reasons You Should Start a Zumba Workout TodayBurpees: The Love-Hate RelationshipYour Ultimate Guide to Tabata Training7 Exercises to Treat IT Band Syndrome5 Unexpected Health Benefits of Pole Fitness

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Boost Your Brain PowerViva Las VitaminsTop Power Drinks for Your HealthThe Best Foods to Eat After Having a BabyChicken Tikka Masala4 Detox Water Recipes to Try This MonthGet Control Over Your Metabolism

nutrition

Cover photo

8 body-rocking bosu ball exercises

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Maya NassarA Certified Sports Nutritionist

and Personal Trainer

ContentS

58 Meet Adham Hamada: An Eminent Expert in Rock Climbing

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Fit FactsMeet The ExpertsUpcoming EventsThe Fitters

the FitneSS maGazine team

The fitness Magazine

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

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

Marketing & Project Director: Samar ZakiProject Manager: Jasmin Cakmakci

Editor: Raghda Arafa Art Director: Eman Salama

Senior Graphic Designer: Marina RaafatFinancial Director: Haitham Hamouda

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

Thefitnessmagazine www.thefitnessmagazineeg.com

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Our Values Vs Our LifeStop Feeling Guilty When You Need a Break!How Meditation Calms Anxiety Holistically in everY iSSUe

the Game 36

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12 Reasons Why Hiking is Good for YouHow to Prepare For Mountain Climbing: Best Regimen to Stick toCommon Hiking Injuries You Need to PreventTop 10 Hiking Destinations in The WorldHiking and Outdoor Safety Guidelines

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Egypt Fitness Fest Maya Nassar: A certified sports nutritionist and personal trainer Shop Hiking and Mountain Climbing Footwear & ApparelPortable Gadgets You Want to Have in 2015

SUCCeSS StorY

30our values vs

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58meet adham hamada: an

eminent expert in rock Climbing

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ContribUtorS

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

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

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

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

rowana badryBeFit Coach Certified Fitness Trainer, ISSACertified Fitness Nutritionist, SFN CrossFit L1 TrainerEarned Masters Degree in Education and currently works as an elementary school teacher, Rowana’s passion for fitness is incomparable. She comes from an extensive athletic background as an ex-professional basketball player. Nutrition is her way of life and being fit is her lifestyle.Email: rowanabadry@live.comInstagram: @rowana_badryFacebook: Rowana Badry

Shereen elbazInstructorGraduated in 2008 from the American University in Cairo with a BA in Political Science and another one in Modern World History. She has always had a passion for teaching because for her, it feels like she is making a difference every day. Therefore, she decided to make use of it by becoming an English and History teacher. Shereen has always been a fitness enthusiast, and in 2014, she decided to combine both her passion for teaching and enthusiasm for fitness by becoming a UGI fitness, pole fitness, Jumping fitness, licensed zumba fitness, and Peak Pilates instructor.

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dr. omar mamdouhPharmacist, Nutrition Specialist at Gold’s Gym HeliopolisEarned Bachelor of Pharmaceutical Science and a Diploma in Clinical Pharmacotherapy. Precision Nutrition Level 1 (Pn L1). Specialist in Fitness Nutrition from International Sports Sciences Association (ISSA). Sports Nutrition from American Sports and Fitness Association (ASFA). CPR/AED from American Health Association (AHA). Certified Presenter and Trainer from Institute of Leadership and Management (ILM), UK at Logic Training and HR Development, where he held presentations about Goal settings and Self-motivation. Email: omar.mamdouh.nutrition@gmail.com

lina lotayefFounder of Fitzane (an online health and fitness forum)A qualified group fitness instructor, spinning instructor, and licensed Zumba instructor based in Muscat, Oman. She has been teaching group fitness classes since June 2012, specializing in dance fitness and body weight strength training as well as completing workshops in kettle bell weight training, nutrition for sports and exercise and trigger point foam rolling. She is currently fulfilling the final qualification requirements to obtain the AFAA Personal Training Certification.

noura hassaballaNutritional ConsultantBachelor of Science in Dietetics and Nutrition holder from Northern Illinois University, USA. With great passion, she decided to pursue her successful career in Egypt as a nutritionist, with the mission of raising awareness on developing a healthy eating lifestyle, in addition to being one of the presenters of Dr. Chef on MBC 4. She is also the founder of Diet Rite Nutrition Center. Email: noura.hassaballa@gmail.comFacebook: Noura Hassaballa

Shereen elbaz

victoria haig BSc and Fitness Nutritionist Specialist from the National Association of Sports Medicine USA10 years in the Health & Fitness Industry as a Nutritionist in Madrid, Beijing, and now at CrossFit Stars Cairo.Victoria has created Healthy Meal Advisor (a healthy lifestyle ecosystem) to show people how healthy nutrient dense food can be tasty, how their plates should look, and which foods in which proportions they should eat. Victoria practices ‘aware’ eating helping to educate the client: ‘everything we eat is either feeding disease or fighting it’ – encouraging the client to make their healthy eating a lifestyle not a diet. Victoria is also a mother and fitness junkie with several NASM certs.“Shifting your mindset to shift your weight.”

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

A A BOSU ball, or ‘stability ball’, is an inflated hemisphere made of rubber that can be used on both sides as a fitness training device. The rounded side can be placed either on the ground or pointing upward, offering flexibility to the number and type of exercises performed using the equipment. This half ball helps improve your balance, strengthen your core body muscles, upper body, abs, glutes, and legs. Here are the top eight BOSU ball workouts to perform.

boSU lungeTarget areas: Lower body, including glutes, hamstrings, quadriceps, and calves.1. Place the BOSU ball on the

ground with the plastic platform facing down and stand two to three feet behind the ball.

2. Step forward with your right foot and place your right foot securely on the center of the BOSU ball’s inflated dome.

3. When you’ve gained your balance, bend both knees and lower your body into a lunge until both knees form 90-degree angles and your left knee comes close to touching the ground.

4. Throughout this movement, keep your torso upright and tall and your hips facing forward.

5. Reverse the movement and return to the starting position.

6. Repeat the exercise 10 to 15 times on one side before switching to the other side.

8body-rocking boSU ball exercises

Fitness

boSU lunge and twistTarget areas: Core and lower body. 1. Stand upright, gripping the

BOSU ball directly in front of your body as you hold onto the BOSU’s handles with both hands. Your elbows should be bent and pulled in to your sides.

2. Take a step forward with your right foot, about two to three feet. Plant your right foot flat on the ground, allowing your left heel to rise up off the ground.

3. Keeping your torso tall, bend both knees and lower your left knee toward the ground.

4. As you lower yourself, twist your torso to the right as though you were trying to touch your left elbow to your right knee.

5. Reverse the movement, twisting your torso back to the center as you stand upright.

6. Repeat 10 to 12 times on each side.

boSU bridgeTarget areas: Butt and hips.1. Place the BOSU on the

ground, platform-side down, and sit directly behind the ball.

2. Place your feet on the center of the ball and lie backward, your knees bent and pointing toward the ceiling.

3. Let your arms rest next to your sides and your palms down for stability.

4. Engage your abs and hips, and use your glutes as you press your hips up off the ground until your body forms a straight line from your shoulders to your knees.

5. Hold the position for three seconds, and then lower your hips back toward the ground, stopping just before your glutes make contact with the floor.

6. Repeat 15 to 20 times before resting. Perform two to three sets.

boSU overhead SquatTarget areas: Legs, core, and shoulders. 1. Stand with your feet shoulder-

width apart, the BOSU ball in your hands in front of your body.

2. Gripping the BOSU’s handles, use both arms to press the BOSU directly over your head.

3. From this position, tip your hips backward and squat down, dropping your butt back and between your knees, as though you’re sitting on a chair. Keep your arms extended overhead and your heels flat on the ground throughout this movement. Also, make sure you keep your knees in line with your toes as you perform the squat.

4. From the bottom position of the squat, reverse the movement and return to the starting position.

5. Perform 12 to 15 exercises, rest, and repeat two more times.

boSU Split SquatTarget areas: Hips, butt, core, and legs.1. Place the BOSU ball on the

ground with the platform facing up. Stand to the right of the ball, so that your right foot is about one to two feet away from the BOSU itself.

2. Place your left foot in the center of the BOSU ball and angle your left toes away from your body slightly.

3. Tip your hips backward and move into a squat, bending your knees as you lower your butt back and between your legs. If you’d like, swing your arms up in front of your chest as you squat backward.

4. From the bottom position of the squat, press through your feet and reverse the movement, returning to the starting position.

5. Repeat the exercise 10 to 12 times before switching to the other side of the BOSU ball. Perform at least two sets on each side.

boSU push-upTarget areas: Core, chest, and triceps.1. Place the rounded side of the

BOSU ball on the ground and kneel behind it.

2. Place your hands palm-down on either side of the BOSU platform’s diameter and step your feet directly behind you, keeping your body straight. You should be in a standard push-up position.

3. Bend your elbows and lower your chest toward the BOSU’s platform.

4. When your elbows form a 90-degree angle, reverse the movement and press yourself back to the push-up position.

5. Repeat 8 to 12 times, rest, and perform two more sets.

boSU plankTarget areas: Shoulders, chest, abs, hips, and quads. 1. Place the BOSU on the ground,

platform-side down. Kneel behind the ball and lean forward, placing your forearms just outside the center of the ball so your weight is equally balanced between them.

2. Step your legs behind you so that your toes and the balls of your feet are the only other things touching the ground. Your body should form a straight line from your heels to your head.

3. Hold the position for 30 to 60 seconds, keeping your abs engaged and tight. Don’t let your hips dip and your back sway.

weight to your left foot so that you’re standing on your left foot on the ball.

3. From this position, carefully tip your torso forward as you lift your right leg backward, keeping both your foot and your torso straight.

4. Reach directly down with your arms, as though you were trying to touch your toes.

5. When your body forms a “T” shape, tighten the muscles of your left leg and butt, and squeeze your hamstrings, “pulling” your body back up to starting position.

6. Repeat 12 times on the left leg before switching to the other side.

4. Rest for 15 to 20 seconds and repeat twice.

boSU balance deadlift Without WeightTarget areas: Hamstrings, core, ankles, and glutes. 1. Place the BOSU on the ground

with the dome side down.2. Carefully step your left foot onto

the BOSU platform, centering it on the ball. Once you feel stable, carefully lift your right foot from the ground, transferring all your

September 2015 | 9

Fitnessthe perFeCt poSt-preGnanCY

WorKoUt to Get baCK in ShapeBy: Sara Taha

CBefore determining your post-natal workout routine, it is important to conduct a self-test examination for diastasis recti. Many mothers are not familiar with that condition even though it is fairly common and occurs in 30% of all pregnancies.

Diastasis Recti is a condition that can occur at any point near the end of the pregnancy but most commonly after pregnancy, where the rectus abdominis muscle separates at the body’s midline. This occurs in response to the force of the uterus pushing against the abdominal wall in combination with the pregnancy hormones that soften connective tissue. To test for if you have Diastasis Recti:• Lie on your back with your knees bent,

and gently press your fingertips on your abdomen, across your midline, parallel to your waistline, right above your belly button.

• Roll your upper body off the floor, bringing your ribcage slightly closer to your pelvis.

• Move your fingertips up and down your midline, feeling any separation of the right and left sides of the rectus abdominis muscle.

• If you feel a gap of more than 2.5 finger widths apart, then that is a sign of the separation.

Special precautions must be taken for women with abdominal separation, where they need to avoid any movements that place stress on the abdomen wall. Twists or overly stretches of the abs must be avoided as well as exercises that cause the abs to bulge out upon exertion

and ones that flex the upper spine such crunches, roll ups, and sit-ups.

A great and safe way to get back in shape is to perform the following routine on a daily basis and gradually work your way up according to how you feel and how you progress:

1. Walking - This is one of the simplest ways to ease your way back in to a workout routine after delivery. What is even better is bringing your baby along in the poussette for a more challenging walk.

2. Deep Belly Breathing - Inhale deeply, drawing air from the diaphragm upward,

contract your abs tight, while exhaling. 3. Pelvic Tilts - Lie on the floor with your

knees bent and flatten your back against the floor. Tighten your muscles and roll your pelvis slightly up and slowly return back down.

4. Kegels - Tighten your pelvic floor muscles, hold the contraction for 5 seconds, and then relax. Repeat 5-10 times in a row.

5. Baby- Squats - Stand with your feet shoulder width apart, hold your baby tight and squat down, hold, and rise up keeping your baby close to your chest.

6. Baby Lunge - Holding your baby close to your chest, take a step into a forward lunge, keeping your knees behind your toes and alternate legs.

7. Baby Side Lunge - Holding your baby close to your chest, take a step to the side for a side lunge, reaching your gluteus back while keeping your knees behind the toes.

8. Baby Bridge - Lie on the floor with your knees bent, place your baby on you tummy, and lift your hips up to form a straight line from your shoulders to your knees, and then slowly return.

9. Pushup Kiss - Lay your baby down on the mat and lie prone with your hands shoulder width apart and knees bent.

Lower you body to the floor by bending your arms, reach to kiss your baby and

push up into one straight line. Perform each exercise 15 reps, and repeat for 2-3 rounds.

You will find yourself getting better by the day, just be patient and

consistent and you will be back in your pre-

pregnancy shape in no time.

Congrats, after 9 months of pregnancy you are back with your baby and anxious as ever to get back in shape. But before you get started, you will need from 6-8 weeks before you head to the gym. (Natural birth requires 6 weeks, while a C-section requires 8 weeks). Once you have got your doctor’s clearance that everything is safe, you are set to go and will be back to your normal routine in no time.

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12 | September 2015

Fitness ZUmBA Workout today

By: Lina Lotayef

If you’ve ever been to a Zumba class, you’ll know that getting so many people moving and smiling both at the same time must mean something good. However, we

know how fun dancing to upbeat catchy Latin rhythms can be, but what are the actual benefits of

Zumba? Luckily we have compiled a list of reasons why Zumba is good for you

and it goes way beyond how much fun you’ll have in class.

zUmba iS a Good alternative to Conventional FitneSS proGramS1. Cardio – Zumba fitness is essentially a high-energy

aerobic workout. This means that the class will definitely challenge your cardiovascular system as well as improve your fitness and endurance. It’s a great cardio workout with a greater calorie burn!

2. High fat burn due to interval class profile – A typical Zumba class involves a selection of different rhythms such as Salsa, Merengue, Cumbia, and Reggaeton; each has its own beats and intensity. The high intensity vs. low intensity contrast creates an interval style profile that results in an increased fat burn.

3. Improves core strength and posture – Almost every move in a Zumba class engages your core muscles. In order to participate effectively, you will need to keep your back straight and keep your abs engaged to be able to perform different moves during the class.

4. Develops coordination – Being made up of different dance moves and diverse rhythms, a Zumba class will never cease to challenge your coordination or prove how effective of a role it plays in improving that coordination.

5. It’s a full body workout – A standard Zumba class will almost certainly work every muscle in your body while simultaneously challenging your physical fitness making it a complete, well-rounded and effective workout.

6. Improves overall balance – Not just physical sense of balance but also emotional balance. The active and enjoyable nature of Zumba classes plays a role in decreasing stress levels and releasing endorphins,

leaving you happier and slightly more relaxed. That’s not to mention how many calories you will lose when you get in the dance and music during the class.

7. Zumba is for everyone – Ask anyone to join the class and you’ll be able to enjoy a workout together! Different variations and intensities during a Zumba class make it possible for people with all fitness levels and backgrounds.

8. Zumba specialties can give you varied workout styles – In addition to regular Zumba fitness classes, there are specialized types of Zumba classes such as Zumba Step, Zumba Toning, Aqua Zumba, and Zumba Kids. This allows you to focus on an element of exercise that you may prefer rather than attending a broad fast paced class.

9. Builds confidence – During a Zumba class you will realize that it feels so natural to drop your inhibitions and move to the music. The instructor will always tell you to do what feels right and just keep moving. With time and as you learn the choreography, you will feel much more confidant and good about yourself and that you are participating in an extremely non-judgmental environment.

10. Good way to stick to exercise – If you are one of those people that dreads fitting your workout in the day, then the perfect solution is to join a class where you don’t feel like it’s a workout. Eventually you’ll even feel like you’re part of a community that encourages each other to keep coming back to class!

Zumba classes are a great alternative to conventional fitness programs if you’re looking to have some fun and take

a break from your usual routine. Classes are everywhere and each instructor brings a different flavor to the dance

floor, there’s bound to be one you fall in love with.

reasons You Should Start a10

September 2015 | 13

ZUmBA Workout today

reasons You Should Start aFitness

bUrpeeS: the love-hate relationship

By: Samira Khalil

Why all the buzz about burpees? If you are already exercising, you probably have a special name for burpees in your head (The name is DEATH). And if you are new to exercising, you probably heard your friends talking all the time about how many burpees they did in their workout.

WhY do We hate bUrpeeS? Because when performed fast and with good form, they become really tough! Burpees are primarily used by mixed martial artists, the military, and of course by CrossFit enthusiasts. They are sometimes referred to as “The ultimate bodyweight exercise”.

WhY bUrpeeS are aWeSome?• They are a full body workout • They help improve your endurance and

anaerobic capacity, by being out of breath• They are functional movements • They burn fat • They combine plyometrics and strength

training • They require no equipment and can be

done anywhere

hiStorY oF the bUrpee:The burpee is named after Royal Huddleston Burpee who invented this exercise as a way to assess the fitness of non-active people. During World War II, the U.S military picked up the exercise as part of its required fitness test. Now burpees are used in almost all fitness boot camps out there, not to mention that CrossFit uses burpees as a mean of punishment if you arrive late!

hoW to do a bUrpee? Start off standing straight. Squat down until your hands are on the floor outside your feet. Jump your feet back reaching a push-up position. Jump forward into the squat again and back to your standing position.

If you are new to burpees, try it slow and perfect the move first. I usually ask my clients to start off with 2-3 burpees at the beginning and then pick an adequate speed and reps and increase gradually.

bUrpee variationS:Don’t make your exercise routine boring and spice up your burpees with these cool variations.

• 8 Count BurpeeAfter you reach that push up position, complete a plank jack; jump feet apart and back together, do a push-up, and then jump straight.

• Box Jump BurpeeEnd the burpee with a box jump and make sure you land in soft knees. This one is TORTURE!

• Double Thrust BurpeeThe thrust is when you jump your feet to your hands during the standard burpee. Do 2 thrusters or more and then finish your normal burpee.

• Burpee with Frog Jumps At the end of the burpee, jump out as far as you can reach then perform another burpee and so on. For an extra challenge: Do 5 burpees with 1 frog jump for 10 sets.

• Lunge Jump BurpeeAfter finishing the burpee, complete a lunge jump on each leg.

• Tuck Jump BurpeeInstead of the normal jump at the end of the burpee, finish with a tuck jump by bringing your knees close to your chest.

• Pull Up Burpee Complete a burpee underneath a pull up bar. Do 1 burpee followed by 1 pull up, and then perform 2 burpees and 2 pull ups until you reach your maximum.

• Burpee Bicep Grab a pair of dumbbells (5-7 kg) and perform a bicep curl before moving to another burpee.

• Burpees and Push-upsWarning: This one is HELL!Start by doing 10 burpees and 1 push-up. Lower the burpees by 1 rep and increase the push-up by one rep until you reach 1 burpee and 10 push-ups.

• Walking Lunges with BurpeesStart by doing walking lunges and every 1 min you do 10 burpees for 10 sets.

They may be tough. You probably hate them, but you cannot argue with the results. If your goals are strength, conditioning, and fat loss, burpees are the answer! Remember “What doesn’t kill you makes you stronger.”

14 | September 2015

movements in a Tabata-style workout or do running intervals using the same protocol. The possibilities are endless when it comes to Tabata so get creative.

Technically, Tabata training should be done with one movement. So, if you choose a movement like front squats, or thrusters, or burpees, you do it at absolute maximum intensity for 20 seconds followed by a 10-second rest, and then begin again. Part of what makes Tabata so difficult is performing four minutes of the same movement at kill-yourself intensity. If you’re not absolutely dead after those four minutes, you didn’t go hard enough.

Some people now vary the exercises during a session. It’s also popular to increase or

Your Ultimate Guide to tabata training

By: Ahmed Waheed

Fitness

What is tabata?Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It consists of eight rounds of very high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It may only take four minutes to complete a Tabata circuit, but those four minutes are not a joke and will push your body to its absolute maximum.Tabata training took its name from Japanese scientist Izumi Tabata, who invented the method and tested it in a study done on different groups. The study evaluated two groups of athletes. The first group trained at moderate intensity for one hour, five days per week, for a total of six weeks. The second group completed four-minute, high-intensity workouts four days a week for a total of six weeks.

The scientists’ results concluded that the athletes who performed high-intensity training saw increases in aerobic and anaerobic system capacities; whereas the moderate-intensity group did not improve the anaerobic performance.

What does that mean for you?That simply means that you can get the full benefits of working out including fitness and weight loss benefits in less than half the time. Is it like CrossFit? Is it like circuit training? Well it is a bit of both. It is a very short workout that saves a lot of time for people. It offers maximum benefit in the least amount of time used to get those results. Whatever exercise you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep up. This will cause your heart rate and metabolism to skyrocket, which is what you want if you are looking to lose fat. Your metabolism will stay high burning fat for hours even after you are done.

implementing tabataMany exercises and types of equipment can be incorporated into the Tabata protocol. You could use push-ups, planks, squats, stability ball exercises, resistance bands, weights, or any equipment you can think of. You can do CrossFit routines using CrossFit

September 2015 | 15

decrease rounds and intensity. Although this variation may not technically count as Tabata Protocol, adding or subtracting rounds or changing movements every other round can be useful.

Either way, Tabata burns a lot of calories and provides a killer full-body anaerobic and aerobic workout. Tabata training also improves athletic performance, improves glucose metabolism, and acts as an excellent catalyst for fat burning. The Excess Post-Exercise Oxygen Consumption (EPOC) effect is off the charts for Tabata Training. If you’d like to add Tabata to your training regimen, I advise it twice per week. You can do it more often if you’re better trained, need quick results, or recover well from the previous sessions.

to start, use four exercises per tabata.beginner tabata Workout example:1. Squats2. Sit Ups

how to do it: Do 20 seconds of squats then rest 10 seconds. Do 20 seconds of sit ups then rest 10 seconds. Repeat for a total of 4 minutes.orChoose a single movement and stick with that for the entire 4 minutes.ex: Low plank, burpees, push ups, etc.Intermediate Tabata Workout Example:1.Goblet Squats2.Kettlebell Push Press3.Medicine Ball Slams4.Sprints

how to do it:Do 20 seconds of squats then rest 10 seconds. Do 20 seconds of kettlebell push press then rest 10 seconds. Do 20 seconds of ball slams then rest 10 seconds. Perform 20 seconds of sprints then rest 10 seconds. And then do that whole cycle again 8 more times for a total of 16 minutes.

advanced CrossFit type Workout example:1. Thrusters2. Pull Ups3. Box Jumps4. Push Press5. Double Unders6. Clean and Jerk

Same concept applies for this workout. Perform 20 seconds on, 10 seconds off for each movement before moving on to the next round. You can recover and repeat as many times as needed.

Fitnessexercises to treat it band Syndrome7

Strengthening the hips and glutes is the most vital treatment strategy for IT band syndrome. These muscles will control rotation of the femur, position of the pelvis, and ensure the IT band is not pulled away from the hip. Here are the top seven exercises to properly treat IT Band Syndrome.

1) Side Leg Raise: Lie on your right side and lift your left leg to 45 degrees in a controlled manner, then lower it back down to the starting position. Make sure your pelvis remains in a neutral position. A more advanced version includes a loop of rubber tubing around your ankles for added resistance. Perform 20-30 reps.

2) Clam Shell: Lie on your right side with your knees and ankles together, with knees bent at about 90 degrees. Open your legs by activating your upper glute muscle. Make sure you maintain a neutral spine and don’t rock your pelvis. Keep the motion slow and controlled. A more advanced version includes putting a loop of rubber tubing around your thighs just above your knee. Perform 20-30 reps.

3) Hip Thrust: Lie on your back with your weight on your upper back between the shoulder blades and your feet. Keep your arms at your sides or cross them over your chest. Lower your butt almost to the ground and thrust upward by activating your glutes and driving your heels into the ground. A more advanced version is the Single Leg Hip Thrust. Lift one leg so your weight is all on one leg and your back. Repeat the same movement, making sure you drive your heel into the ground and keep a stable pelvis. Perform 20-30 reps.

16 | September 2015

September 2015 | 17

4) Side Hip Bridge: Lie on your side with your feet propped on an elevated surface about 1-2 feet off the ground. Push your bottom foot down and lift your torso using your hip muscles while keeping a stable spine. Return to the starting position. Perform 10-30 reps.

5) Side Shuffle: With your knees slightly bent in a squat-like position, take ten steps to one side. While still facing the same direction, take another 10 steps back to your starting position. This is one set. A more advanced version includes a Thera-band or loop of rubber tubing around your ankles. It should be tight enough so it provides constant resistance during the entire movement. Perform 3-5 sets.

6) Pistol Squat: Standing on one leg, squat down so your thigh is almost parallel to the ground. Keep your spine in a neutral position and keep the motion slow and controlled, ensuring your knee does not collapse inward. Perform 5-15 reps.

7) Hip Hike: Stand on your right foot. With your pelvis in a neutral position, drop the left side so it is several inches below the right side of your pelvic bone. Activate your right hip muscle and lift your left side back to its neutral position. Perform 10-30 reps.

Stretching exercises for it band painStanding it band StretchThere are many different ways to stretch your IT band. Here is a simple stretch you can do while standing.

• Stand with your right leg crossed in front of your left leg.

• With your left arm extending overhead, reach to your right side.

• Put your right hand on your hip.• Push slightly on your right hip to move your

hips to the left; you will feel a slight stretch along the left side of your torso.

• Continue to stretch so that you feel a complete stretch on the outer torso, hip, upper thigh, and the knee of your left leg.

• Hold 20 to 30 seconds, and then change sides.

• For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot.

advanced it band StretchThis is a more advanced stretch for the IT band, and is also known as the Pigeon Pose in yoga. This position also stretches the glutes (buttock muscles). • Begin in a push up position on your hand

and toes.• Slide your right knee forward toward your

right hand. Angle your knee so the outer ankle is touching the floor.

• Slide your left leg back as far as comfortable.• Keep your hips square to the floor.• You should feel a deep stretch in your right

hip and the outer thigh.• You can either stay up on your hands, or

fold forward and let your forearms rest on the floor in front of you, or fully extend your arm in front of you.

• Breathe slowly and deeply from your belly. Hold the stretch 30 to 60 seconds and release. Repeat with the other leg.

Foam roller • Lie on the roller on your side, with the roller

positioned just below the hip.

• Your top leg can be in line with the bottom leg if you want a lot of pressure. Or, bend it in front of you to unload some of your body weight and provide better balance.

• Use your hands for support and roll from the hip down to your knee, pausing on any tight or sore spots. Repeat with the your other side.

Seated it band Stretch• While sitting on the ground, cross one leg

over the other.• Gently pull your bent knee towards your

chest so the inside of the knee is near your torso.

• Slowly twist your upper body and slide your upper arm over your bent knee.

• In this position, you will be able to apply gentle pressure to your thigh in order to feel a stretch across the outside of your hip and glutes.

• Hold this stretch for 15-20 seconds, relax, and switch legs. Repeat 3-5 times per side.

Crossover Squat Stretch • Cross the left leg over the right leg in a

fairly wide stance.• Slowly squat down, bending at the

knees.• Keep your weight centered over the

left leg and let your right heel come up slightly.

• Bend slightly at the waist.• Lift your hands up and out in front of

you, and lift your arms up.• You should feel a stretch along the IT

band of your right leg near the hip and thigh.

• Hold this position for 20 seconds, then relax and repeat on the other leg. Perform 3 times per side.

• Hold on to a support in front of you if you become exhausted.

• An alternate to holding this stretch is to use this stretch in a sideways walking motion as part of a warm up and cool down routine.

18 | September 2015

When it comes to pole fitness, I didn’t need anyone to convince me to attend a class, all it took was a video on Facebook! I saw this video of a girl doing tricks on the pole, with such grace and strength, and then ended her routine with walking on the ceiling, while holding the pole! I decided to try it out. After an hour-long class, every muscle in my body was quivering; it sure isn’t as easy as it looks, but I was hooked ever since.

A typical class is a combination of dance and gymnastic moves performed around a vertical pole in a flowing, graceful routine. There are many different kinds of pole moves including, spins, poses, floor work, dance, transitional moves, and inversions. Pole fitness is growing in popularity worldwide as a form of exercise, with an increased awareness of its fitness benefits. Here are 5 unexpected health benefits of attending pole fitness classes.

1. Weight loss: A routine in a pole fitness class will target different muscle groups as you try to lift your whole body on the pole as well as it will keep you constantly moving from one move to the other. This makes it a great cardiovascular and strength based workout. This combination will eventually increase your muscle mass and consequently will help you lose weight and look leaner.

2. Self-Confidence Booster: Once you start to learn the basic spins and strengthen your muscles, you will quickly begin to develop some serious skills in addition to a lean, toned body. As you start to learn new challenging moves, you will feel a great sense of accomplishment, hence you will become more confident. Not to mention, being confident isn’t just about your state of mind – you will actually start to walk tall as a result of your improved posture, thanks to all of the bodyweight training that you get to do during class.

3. increases Flexibility: A lot of pole moves require a certain degree of flexibility to be done with grace; hence this kind of workout program will focus a lot on improving it. Joint mobility and flexibility is essential to avoid injuries. As you become more flexible, you will not only be able to

5 Unexpected Health Benefitsof pole FitnessBy: Shereen Elbaz

perform incredible tricks, but you will also have fewer problems like back pain, stiff neck, and muscle soreness. You will also minimize the risk of sprains and will be able to move pain-free.

4. bones of Steel: Resistance training, such as pole fitness, can increase bone density and strength. Developing strong bones and connective tissues, along with increasing joint mobility, are very important especially for women at a later stage of life, as they are at a greater risk of osteoporosis - a condition where bone mass decreases and fractures easily.

5. a habit is built: Normally speaking, repetitive workouts feel like a chore and as a result people tend to eventually break their habits and stop working out. However, with pole fitness the story is completely different. With this kind of workout, you see serious progress and you start picking up skills very quickly, which motivates you to stick to the program. As your strength and skills improve, you will be motivated to work harder and more consistently in order to learn harder tricks and incorporate them into more intricate routines.

So pretty ladies out there, if you are bored of your workout routine, go ahead and try out a pole fitness class. It might just be exactly what you need – a perfect, fun, and dynamic workout.

Fitness

September 2015 | 19

booSt YoUr brain poWer

nutrition

HHave you ever viewed your brain memory as muscular strength?You probably know that the more you work out and nourish your muscles, the stronger your muscular strength gets; and that’s exactly how your memory works. We can’t deny that as we age, our body ages with us, but researchers are showing that we can still keep a good memory and a healthy brain through good nutrition, which means picking “smart” foods to feed our brain.

The alpha-linolenic acid in walnuts is a type of omega-3 fatty acid that the body uses to make DHA. DHA is crucial for optimal brain health and vital for cognitive function, especially as we get older our mental abilities tend to decline. Not only that DHA strengthens the ability to perceive and interpret information correctly, it also has a substantial effect on behavior and learning and is important for proper neural development in infants and children.

In animal studies, blueberries were found to help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Flavonoids in blueberries may improve memory, learning, and cognitive functions. Not only that blueberries have a great effect on memory, they also are low-GI and have a favorable impact on blood sugar regulation in individuals with type 2 diabetes.

blue berries

Excellent in promoting overall brain health, avocados’ monounsaturated fats contribute to healthy blood flow, which means a healthy brain. Avocados have blood pressure lowering properties and as hypertension is a risk factor for the decline in cognitive abilities, a lower blood pressure should promote brain health.

avocadoseggs

Eggs are one of the best sources of choline, an important nutrient used to produce acetylcholine, a neurotransmitter involved in memory.

Turkey contains L-tyrosine, an amino acid the brain uses to produce dopamine, the chemical responsible for mental alertness and memory. L-tyrosine is also found in chicken, fish, almonds, yoghurt, and cheese.

High in omega-3 essential fatty acids that contain anti-inflammatory properties, which helps the brain function better. Omega-3 also helps smooth out mood swings and reduce symptoms of depression.

Researchers have found that essential oil of rosemary has been linked to memory when sniffed. In a series of tests, rosemary essential oil from the herb increased the chances of remembering to do things in the future by 60-75% compared with people who had not been exposed to the oil.

oatmeal turkeySalmon,

mackerel, and tuna

rosemary

Provides a steady release of glucose which is the brain’s basic fuel; however, oatmeal is low on the GI, so it provides a slow and steady rise in blood sugar that is long lasting, which leads to several hours of continual brain power.

By: Noura Hassaballa

Walnuts5 Unexpected Health Benefitsof pole Fitness

nutrition

viva laS vitaminS

By: Victoria Haig

WWhilst most of us appreciate the importance of vitamins, few of us actually understand how they impact our bodies and more specifically how they influence sports performance.

As we know, exercising and training are not solely sufficient for optimal sports performance: the athlete must strike a fine balance between training, rest and recovery, sleep and nutrition; vitamins and minerals fall under the umbrella of nutrition.

For instance in many cases athletes have different daily vitamin requirements to less active people. This is in part due to sweating and the need to consume antioxidants, particularly, in the lead up to competitions when the additional requirements of vitamins and minerals should not be underestimated.

So what exactly are vitamins? In short, vitamins are essential micronutrients needed for diverse functions performed in our internal organs. Their relevance for athletes is critical not least as some of them have are tightly linked to the proper function of our metabolism and consequently influence the athlete’s physique – remember body composition is one of the five pillars of fitness. Because at first glance you can’t tell if an athlete is deficient in a certain vitamin, so with this in mind let’s broadly examine their functions and consider how best to ensure we get the right vitamins at the right time in the right quantities.

Therefore a rich and varied diet will provide many of the vitamins you require; however, there are many factors that may require an athlete to take a vitamin supplement. Athletes can yield the most benefits from ensuring vitamin C, E, D, the B group, calcium, and iron are at suitable levels.

20 | September 2015

vitamin C – more than just your granny’s go to fix for a cold Vitamin C isn’t just for fending off colds and respiratory tract infections, it has many important functions: including but not limited to: the absorption of iron, metabolism of fatty acids, and adaptation to the heat.

Some of the key properties of vitamin C for athletes are: it is one of the body’s most potent anti-oxidants; it protects the body from the free radicals and reactive oxygen that are produced during intense exercise.

In addition, vitamin C is interesting for athletes because it is the key element for collagen synthesis – the structural component of tendons and ligaments, making it paramount to recovery and the prevention of injuries.

Scientific studies have demonstrated that high-dose vitamin C supplementation may be of benefit to serious athletes looking to reduce muscle damage and post training muscle soreness.

DOSAGE: The suggested does is 500 mgs daily. Athletes can increase that dose to 2,000 mg of vitamin C per day for several days before and after competition to reduce pain and speed up muscle strength recovery.

Sources of vitamin C:Citric fruits, green vegetables, and tomatoes.

vitamin e - the helpful hunter

Vitamin E is extremely effective for overall health – it is known to have antioxidant and anti-inflammatory properties, and enhance the immune system. These functions, in turn, can prevent or treat disorders of the eye, heart disease, mental decline, and cancer.

It’s important for athletes because research shows less cellular damage when athletes take more vitamin E. Exercise places additional demands on the molecular free radical hunters of the body, and vitamin E is a well-known hunter.

In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue.

DOSAGE: Endurance athletes should take 400 to 800 IU/day.

Sources of vitamin E: Vegetable oils, green vegetables, and nuts.

IRONIRON – Let’s iron out the reasons why it’s a must

Iron is an essential nutrient, which means the body does not produce; it can only be obtained through diet or a supplement. It’s responsible for transporting oxygen in the blood and in the muscles, the creation of red blood cells, and a healthy immune system.

Failure to consume sufficient iron results in iron deficiency anaemia. Anaemia is a condition that impairs your body’s ability to transport oxygen.

Now consider that dietary iron recommendations are 1.3 to 1.7 times higher for athletes than non-athletes, and you can appreciate why it’s a must. Iron deficiencies are notorious among female and adolescent athletes.

Inadequate iron in the body can impair aerobic metabolism by decreasing the delivery of oxygen to tissues and reducing the capacity of muscles to use oxygen for the oxidative production of energy. There are a few reasons why athletes are at a higher risk of experiencing iron deficiency compared to their non-athletic counterparts: Exercise increases red blood cells mass - signifying athletes have higher iron needs and your body needs more iron when it’s growing. Athletes’ reserves of iron can often be depleted due to sweating and gastrointestinal bleeding – common during strenuous exercise due to minor damage to the stomach and intestinal lining and habitual use of anti-inflammatory drugs also leads to iron loss.

DOASAGE: The recommended dietary allowance for iron depends on your gender. For men, the dosage remains at 8 milligrams per day throughout adulthood. If you are a woman, however, your required amount fluctuates, up to 50 years old; you need 18 milligrams a day, according to the Food and Nutrition Board of the Institute of Medicine. Sources of iron:Heme iron: is found in the muscle meat of animal foods such as beef, lamb, liver, seafood, pork, and poultry. It should be noted that lean cuts of red are one of the richest sources of iron.

Non-heme iron: cereal grains and fortified cereals. Eggs, legumes, some green vegetables, dried fruits, and nuts are also good sources.

September 2015 | 21

22 | September 2015

b vitaminS: b is for boost

Sufficient intake of B vitamins is vital if you want to guarantee optimum energy and build and repair muscle tissue.

The B-complex vitamins have two major functions directly related to exercise. Thiamin (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), pantothenic acid (B5), and biotin (B7) are involved in energy production during exercise, whereas folate and vitamin B12 are required for the production of red blood cells, for protein synthesis, and in tissue repair and maintenance including the Central Nervous System.

The diet of female athletes is often lacking in B vitamins, riboflavin, pyridoxine, folate, and vitamin B12 in particular those that are vegetarian or eat erratically.

Severe deficiency of vitamin B12, folate, or both may result in anaemia and reduced endurance performance. Therefore, it is important that athletes consume adequate amounts of these micronutrients to support their efforts.

DOSAGE: Recommended B Complex 100 mg, once to three times a day with meals, is recommended per patient tolerance.

Sources of vitamin B: B1 (thiamine): Whole grains, asparagus, cauliflower, potatoes, and oranges.B2 (riboflavin): Milk, cheese, leafy vegetables, beans, mushrooms, and almonds.B3 (niacin): Present in many foods, including chicken, fish, tomatoes, leafy vegetables, broccoli, carrots, nuts, beans, mushrooms, tofu, and peanut butter.B5 (pantothenic acid): Found in meats, whole grains, avocados, broccoli, and mushrooms.B6 (pyridoxamine): Found in most meats, whole grains, vegetables, and nuts.B7 (biotin): Found in many foods including peanuts, leafy green vegetables, and corn.B9 (folic acid): Found in most vegetables, fruits, nuts, beans, peas, dairy products, whole grains, and meats.B12 (cobalamine): Found mostly in animal products.

CALCIUm CALCIUM: Better bones for better bodies

If you are an athlete you need to pay attention to calcium, it is not without reason that it is one of the most recommended supplements for athletes.

Often touted as of greater importance to women due to the toll menstruation and menopause can take on their bones - it is in fact very valuable for both men and women. It is essential for the bones, muscle contraction, the nervous system, and coagulation of blood.

In addition to these significant benefits, sports scientists at the Selcuk University in Turkey recently discovered that the concentration of free testosterone in athletes after training is higher if the athlete has adequate calcium in their system. They published their findings in Biological Trace Element Research.

DOSAGE: Serious athletes should aim for 1000mg per day of calcium.

Sources of calcium:800mg of calcium translates to 2-3 glasses of milk. A small tub of yogurt or a 30g piece of hard cheese provides the equivalent amount of calcium to one glass of milk, about 300mg.

Dvitamin d – Fun in the sun for sports performance

Vitamin D is famed for helping us absorb calcium – which, in turn, affects bone development and growth, nerve signalling, immune function, blood pressure, and even muscle strength and mass, especially as we get older.

Vitamin D may also play a role in decreasing our risk for certain types of cancer, as well as diabetes, rheumatoid arthritis, and multiple sclerosis. It can even help us lose or maintain weight.

It has many attributes that carry over into sports health and athletic performance: muscle protein synthesis, muscle strength and size, reaction time, balance, coordination, endurance, inflammation, and immunity. Vitamin D just might make you a better athlete.

Type II, fast-twitch muscles fibers, extremely important in many of the burst activities necessary for peak athletic performance and fall avoidance, are particularly sensitive to the effects of vitamin D deficiency.

Since 1994 and 2004 vitamin D deficiencies have doubled - particular in northern counties; however recently, scientists have discovered vitamin D deficiencies even in the sunny Middle East, Australia, and Hawaii

There are many tangible benefits to increasing vitamin D that would seem a pity not to reap those benefits.

DOSAGE:Supplement with D3, for those at risk of vitamin D deficiency adult dosage is: 1,500 to 2,000 IU daily.

Sources of vitamin D:The best source is sunlight providing more than food, but good food sources include cod liver oil, tuna, salmon, mackerel, and sardines.

vitamin me Up

So there you have it - this is by no means a conclusive list, but it’s clear that athletes need to listen to their bodies and address deficiencies to improve athletic performance.

A balanced diet should give you all the vitamins and other nutrients you need, but training schedules, travel for races, and lack of personal willpower can mean you don't always consume the best foods for your needs. If you're deficient in certain vitamins, you might feel it in your energy levels and recovery. Whole foods offer the best sources of vitamins; but for the reasons cited you might consider a supplement.

Stay Strong!

September 2015 | 23

WHEAT GErM MIrACLE

THE OPTIMUM MUSCLE BUILDER

Enan Trading Services (ETS) Mob: 010 9996 8245Tel: (+202) 2635 6199

E-Mail: info@natureselectionegypt.com Nature Selection

top poWer drinKS For YoUr health

poWer GUlpThis green goodie sneaks in a dose of iron (you need extra during your period and pregnancy), key for healthy blood cell and muscle function. It also delivers more than your daily requirement of vitamin K—another must for blood and bone health.

Directions: Using a blender, mix kale, green grapes, cucumber, and Granny Smith apple. Serve chilled.

Calories: 110

immUne booSterWard off colds with this vitamin bomb! The kiwis alone pack nearly twice your daily vitamin C—and the citrus delivers even more of the cold-busting vitamin.

Directions: In a blender, mix a grapefruit, 2 oranges, and 3 kiwis. Serve chilled.

Calories: 156

nutrition

24 | September 2015

• SALmON: Salmon is a rich source of fatty acids, one of which is the DHA fat. The DHA fat is important for the development of your baby’s nervous system. A maximum of 2-3 servings per week (12 Oz), as recommended by the FDA, is perfect. Other examples of foods rich with fatty acids are flaxseeds, (you can have one table spoon per day with fresh juices), Greek yogurt, salad, or oats.

• LOW-FAT DAIRY: Low fat dairies are packed with vitamin D, vitamin B (benefit), and most importantly are a rich source of calcium. Your breast milk is packed with calcium so you need to provide your body with enough calcium intake to meet your own body’s needs whether at this phase or later in your life.

• IRON: They are important to keep your energy levels high to keep up with your baby’s needs, but at low fat levels at the same time. Examples for iron rich and low fat foods are lean beef and dark colored legumes such as black and kidney beans.

• FRUITS: As a new mom, you need at least 2-3 servings of fruits per day as a source of carbohydrates your body need for energy. Fruits are also a rich source of vitamins, minerals, and dietary fibres. A handful of berries can be your perfect easy-to-grab snack.

• WHOLE GRAIN CARBS: They are a source of folic acid, energy, and calories needed for your daily activities. Do not cut down on carbs after delivery; just choose the right form and in moderate quantities since you need them to fuel you with energy.

• VITAmIN C: Vitamin C is important for women recovering from pregnancy and delivery. Examples are oranges, kiwi, and broccoli.

If you have just had a baby or about to have a baby and worried about getting back in shape shortly after delivery, let me tell you that eating healthy regular meals and snacks can provide you with all vitamins and nutrients your body needs during that tough time, which in return boosts your energy level and your metabolic rate, making it much easier to keep up with your baby’s needs. In addition to that, eating healthy will help you regain your pre-pregnancy body and make you feel better about yourself during that time. Finely picking what you eat will provide your body with the vitamins and nutrients consumed from your stores for breastfeeding and make your breast milk packed with all the nutrients necessary for your baby’s development during the first two years. Below is a list of super foods that are promised by nutritionists to be of great benefit for new moms.

• LEAFY GREENS: Dark leafy greens like spinach and broccoli are low in calories, rich in vitamin A, non-dairy source of calcium, iron, and anti-oxidants.

• WHOLE GRAIN CEREAL: Adding whole grain cereal to cold low fat milk and one fruit serving is a perfect start for your day to nourish you with energy and vitamins. It can be replaced by oatmeal, hot milk, and one fruit serving during cold weather.

• WATER: As any new breastfeeding mom, you need to increase your fluids intake, increase your milk, and avoid being at the risk of dehydration. You can mix between fresh juices, milk, and water; however, always make water the main source of fluids to avoid any unnecessary additional calories from fresh juices. As for caffeine, limit your intake to 2-3 cups per day in order not to irritate your baby’s sleep.

Cutting back on calories right after delivery is not the right thing to do. You need a body that is well fed not one that is hungry and deprived. However, instead of wasting your allowable daily calorie intake on sugary treats, chocolates, or those cupcakes with the coloured frostings, eat and snack on food that are nutrient dense to help you with all the new mommy-hood activities and when you start exercising (after the doctor’s consultation-usually after 6 weeks from delivery day), it will help you shed off those extra kilograms and help you tone up. Family members and friends are there to support you, so do not feel shy to ask them for groceries you need instead of chocolates or any sugary snacks. Snacking on a salad is much rewarding than a chocolate cupcake, in keeping you active and aiding in losing those extra pounds.

By: Christiane Farid

the beSt FoodS to eat aFter havinG

a babY

nutrition

natures Selection Wheat Germ miracle: the optimum delicious and healthy Snack

From its taste to its nutritious value, wheat germ has it all. Wheat germ is a super food that contains most of the minerals a body needs. It helps the renewal of body cells and is loaded with high quality protein, antioxidants, variety of vitamins (E, B, folic acid), minerals (iron, calcium, zinc), and fiber. Wheat germ is considered as an excellent supplement for vegetarians.

Wheat germ is packed with awesome nutrients that promotes your health and protects against many diseases. Nature’s Selection Wheat Germ is suitable for all ages and can help improve colon functions, strengthen the immune system, reduce the risk of heart disease, support diabetes and liver problems, regulate blood pressure, and help prevent cancer and aging.

For athletic performanceUse wheat germ since it is rich in amino acids, which improves your endurance, reactions, energy storage in the muscles, the cardiovascular function, and keeps your body in an optimal condition. It can be used as a beneficial supplement to any training program. Moreover, wheat germ is rich in Octacosanol, which enhances the body’s ability to use oxygen necessary for muscles performance and recovery. For Weight lossWheat germ contributes in weight loss without the risk of anemia; it helps in fat mobilization, regulates cholesterol, boosts metabolism, and supplies your body with the appropriate fuel to function properly. When consuming 1-2 tablespoons followed by a glass of water 15 to 20 minutes before meals, it gives you the feeling of relative satiation. It also absorbs 20-30% of glucose and fats and assists digestion; its fiber may relieve and prevent constipation.

For WomenA daily intake of wheat germ can alleviate premenstrual symptoms and reduce hot flashes during menopause among women and maintain the proper development of the fetus as well as build stronger bones and teeth. Wheat germ promotes healthy nails and hair for women of all ages.

As for Nature’s Selection Cookies, they have a delicious blend of Wheat Germ, bee honey, barley, and natural chocolate among other ingredients. You will never get enough from this tasty snack and will definitely fall in love with its heavenly taste. It is the ultimate choice for children and adults craving healthy desserts.

nutrition

Chicken tikka masala

If you are fond of Indian food, check out this savory dish of chicken marinated with an exceptional blend of Indian spices and tomato cream sauce. This recipe will surely fire up your

metabolism!

Yield: 5 servingstotal time: 1 hour

ingredients: For the chicken tikka:• 1 kilo skinless chicken breasts,

boneless• 1 cup low-fat yogurt• ½ tsp. cumin• ½ tsp. coriander• ½ tsp. cayenne pepper• 2 tbsp. vegetable oil• 1 tbsp. grated fresh ginger• 3 medium garlic cloves, minced• Salt and pepper to taste

For the masala sauce:• 1 tbsp. tomato paste• 1 tbsp. garam masala• 28-oz can crushed tomatoes• 1 serrano chile, ribs and seeds

removed• 1 medium onion, diced• 4 medium garlic cloves, minced• 2 tsp. grated fresh ginger• 2 tsp. sugar• 2 tsp. salt• 3 tbsp. vegetable oil• 2/3 cup heavy cream• ½ cilantro leaves, chopped

directions:• Sprinkle both sides of the

chicken with cumin, coriander, cayenne pepper, salt, and

pepper, and then cover the chicken with plastic wrap and refrigerate for one hour. In a large bowl, whisk together yogurt, oil, garlic, and ginger; set aside.

• In a medium-sized pan, pour oil and cook onions till golden. Add garlic, ginger, chile, tomato paste, cayenne, and garam masala. Cook and stir frequently until fragrant. Add crushed tomatoes, sugar, and salt. Bring to boil and then reduce heat and leave for 15 minutes, stirring occasionally. Stir in cream then remove pan from heat.

• Arrange a wire rack set in foil-lined rimmed baking sheet on broiler pan. Using tongs, dip chicken into the yogurt mixture and broil at 160 degrees for 15 minutes. When done, set aside till cool.

• Cut chicken into small chunks and stir in the warm sauce. Add cilantro and season with salt if desired.

Nutritional InformationEnergy 525 CalFat 15 gCarbs 28 gProtein 19 g

nutrition

4 detox Water recipes to try this month

blUeberrY oranGe WaterIngredients:• 6 cups water• 2 mandarin oranges, cut into wedges• A handful of blueberries• Ice cubes

Directions:• Combine all ingredients in a pitcher

and leave in the fridge for 2-24 hours to allow the water to infuse.

• You can also squeeze in the juice of one mandarin orange and muddle the blueberries to intensify flavor a bit. Serve cold.

26 | September 2015

delicious recipes with natures Selection Wheat GermKnown for its remarkable wholesome nutrients and endless

health benefits, wheat germ miracle is all what you need in order to maintain a healthy regime and a fit body. The following easy

recipes will surely provide you with the optimum results you need for a perfect lifestyle.

Yield: 4 servingsTotal Time: 30 minutesIngredients:• 1 tbsp. Natures Selection

Wheat Germ• 1/2 cup plain Greek yogurt• 1 tsp. fresh lemon juice• 2 tsp. Dijon mustard• 1 1/2 tbsp. fresh dill, chopped• 1/4 tsp. garlic, chopped• 4 large fresh salmon fillets• 2 tsp. vegetable oil, for grill or

baking sheet

Directions:• For the sauce, combine wheat

germ, yogurt, lemon juice, mustard, dill, and garlic in a bowl and mix well. Refrigerate

until ready to use.• You may grill salmon either

on the barbecue or in a grill pan, by heating grill or pan using vegetable oil. Brush both sides of salmon with thin coat of oil, and then place fish skin side down on grill. Reduce heat to medium, cover, and cook until skin side is brownish and crispy.

• Lift fish gently using a spatula after 3 minutes; if it doesn’t cleanly lift off, continue to cook for extra few minutes. Flip fish to the other side and cook for the same duration. Serve with prepared yogurt sauce on the side.

Salmon with lemon and Wheat Germ Sauce

Yield: 2 servingsTotal Time: 5 minutesIngredients:• 4 tbsp. Natures Selection

Wheat Germ• ½ cup fat-free yogurt• ½ cup skimmed milk• 1 medium banana, frozen• 2 tbsp. peanut butter• 1 tbsp. chia seeds• 4 Ice cubes

pineapple detox WaterIngredients:• 1/4 pineapple• 6 mint leaves• 1 bottle of water • Ice cubes• A shaker

Directions:• Cut the pineapple into cubes.

Put mint leaves into the shaker and smash them. Then place ice cubes and pineapple cubes into the shaker as well. Shake until you get the desired taste.

CUCUmber detox WaterIngredients:• 1 cucumber, sliced• 6 strawberries• 8 basil leaves • 2 bottles of water

Directions:• In a glass of water, add

cucumbers, strawberries, basil leaves and wait for about 2 hours. Add ice cubes if desired.

lemon GinGer drinKIngredients:• 1 12-ounce glass water, at

room temperature• 1/2 lemon • ½-inch knob of ginger root

Directions:• Squeeze half a lemon in the

glass of water, and then finely grate the ginger by using a zester. This drink is a perfect way to start your day!

Fruity Smoothie with Wheat Germ and Chia SeedsDirections:• In a blender,

mix all ingredients.

• Pour into two glasses and decorate with some wheat germ and chia seeds on the top.

nutrition

28 | September 2015

September 2015 | 29

Get Control over YoUrmetaboliSm

By: Omar Mamdouh

Metabolism is referred as the total amount of energy required for each of our physiological actions. The sum total of the energy-consuming reactions is summarized by five general metabolic

components: Basal Metabolic Rate (BMR), Resting Metabolic Rate (RMR), Thermic Effect of Feeding (TEF), Exercise Activity and Non-Exercise Activity Thermogenesis (NEAT).

The basal metabolic rate (BMR) is the minimum level of energy expenditure needed to maintain the vital functions of the body. In essence, the BMR represents the number of calories required to sustain life without movement or digestive activity. BMR can be only measured after a 12-hour fast in a controlled environmental chamber after lying motionless for an extended period of time. Interestingly, BMR accounts for over 70% of the energy we consume each day. That’s right, 70% of the energy we expend each day goes toward non-movement-related physiological activity.

The resting metabolic rate (RMR) is very similar to the BMR in that it’s measured during rest. However, RMR is more easily collected since measuring BMR needs extreme conditions. There is typically only a 10% difference between the two, with RMR being higher. This stands to reason since recent movement, environmental variability, and recent food ingestion typically influences measures of RMR.

The thermic effect of feeding (TEF) is the

energy used for digestion, absorption, and usage of ingested food. Yes, eating food increases the metabolism, to a smaller or larger extent, based on which macronutrients we ingest. Proteins tend to have the highest thermic response while fats tend to have the lowest thermic response. In general, TEF is typically estimated to be around 10% of total daily energy expended.

The energy used to perform purposeful exercise is called “exercise activity”. This component of daily energy expenditure is highly variable. For sedentary folks, it can make up to 10%-15% or less of their daily energy demand. However, for highly physically active folks, it can be 30% or more. Exercise activity (if done with a higher intensity) not only creates a demand for energy transfer during the actual activity. It also creates a higher demand after the activity as well, known as Excess Post-Exercise Oxygen Consumption (EPOC). Studies on EPOC show us that following a traditional cardio session; we’ll have a subtle metabolic increase for a couple of hours. With a heavy weight-training workout, however, our metabolism gets a

noticeable boost for over 24 (possibly up to 32 hours) after its completion! Since few of us enjoy time on the treadmill, stepper, or bike, this tells us our time might be better spent concentrating on our squats, presses, and rows. This increase in EPOC helps to increase daily energy metabolism.

Non-exercise activity thermogenesis (NEAT) is another component of metabolic rate. NEAT is the unplanned, low intensity physical activity that takes place every day. This would include moving around the office, caring for children and pets, performing light physical labor, walking stairs, going to the market, stretching, preparing food, etc. This component of metabolism is the smallest daily contributor to energy expenditure yet has been found to be an important indicator of weight loss or weight gain. When the number of steps people take is measured, those taking under 5,000 steps are considered sedentary and at higher risk for disease and being overweight. On the other hand, those taking 10,000 steps are considered active and have lower body weights, body fat, and improved health.

take home message:In most cases, daily energy expenditure is represented by: [RMR (BMR + maintenance activity) = 60%-75%] + [Physical activity (Exercise activity + NEAT) = 15%-30%] + [TEF = 10%].

baSal metaboliC levelCAN BE INCREASED BY:• Increasing your lean body mass

(pack on muscle)• Increase in mitochondrial activity

(with consistent intense training)• Strength training (E.P.O.C.)

CAN BE DECREASED BY:• A loss of muscle tissue• Decrease in mitochondrial

activity (from long training layoffs)

• Fasting/starvation (or overly restrictive dieting)

aCtivitY levelCAN BE INCREASED BY:• more frequent workouts (brief

and often)• more intense training• Extra workouts (metabolic

training)• Living a less sedentary lifestyle

CAN BE DECREASED BY:• A less active lifestyle (i.e., job

change)• Less intense training• Less frequent training

thermiC eFFeCt oF FoodCAN BE INCREASED BY:• Increased calorie intake• more frequent meals• Higher protein intake• Substitute starchy carbs with

fibrous carbs• Take in healthy fats

CAN BE DECREASED BY:• Reduction in caloric intake• Reduction in protein intake

30 | September 2015

body & Soul

By: Yasmine Shahine

vS our values our lifeTTo achieve your purpose in

life, first you have to be aware of your values. many people think that values are only ethics and morals; while in fact they are not! Values are important to us; they are what we “value” and what give us a purpose.

Have you ever asked yourself “what do you really value in life?”

Is it honesty, happiness, integrity, power, compassion, flexibility, or living a healthy life? And the list goes on.

To live in a strong supported happy way, we must live by our values. When you make decisions that are not aligned by your values, you will either feel that something is unknown or you won’t enjoy any achievement. And no matter how much you try to deny that feeling or suppress it, you will always feel uncertain as if you are on a rocky or a shaky ground.

Think about it that way, can you build a house without a strong foundation?

To build a strong foundation, you have to be fully and consciously aware of what your foundation is built on.

So take time, think about the life that you are living as well as your actions, dig deep within yourself, and the decisions you make to get you where you are now.

Most people who have achieved great success have their lives say that success was not as result of few major choices, but due to huge amounts of small choices made on a daily basis.

Stop for a moment, bring a piece of paper and write down five to seven things that you really value in life.

Now that you have your values in front of you, what does this list mean to your life? Have you noticed that this list shapes almost every decision you take?

You may not be aware but this list is your foundation and the core of everything that you do, even from the smallest decisions to the biggest ones, for instance:

What shall I have for breakfast; pizza or a fruit smoothie? Or should I quit my job to start my own business?

Now that you are aware of your values, let me tell you another fact… Values Can Change!

Once you have really searched deep within yourself to get to know the values that are shaping your life and decisions, you will then have a choice.

A choice to make a decision that matches with your values, dreams, you’re your purpose of life. Many times you might need to change your perspectives or stop taking some matters or ideas for granted.

Why? Because if you don’t own your values, then again you are living out of alignment with whom you want to be and you will fall into the same trap again.

Remember, your list of values is a very personal list, someone else’s list might not mean much to you at all and vice versa.

Now your next step is to work out what your life purpose is…

Try to create your purpose of life into two words if possible; living passionately, valuing time, inspiring others, and making difference. Once you have your purpose that is aligned with your values, you will know it. It will feel just right.

Every single day, make sure to focus on your purpose, move towards it, and your direct your energy to always be outward and forward.You will suddenly notice several opportunities jumping through your way to support your life purpose.

Now the positive energy will be spinning around you, in you, out of you, and it will really be noticeable.

However, be aware that almost every day you will get smashed with reasons that will make you question your purpose and your actions. Only if your purpose is strongly grounded by your values, you will know inside out that your purpose is clear.

By: Yasmine Shahine

vS our life

If you have followed the process honestly and deeply, then you will trust your values and your purpose, and eventually you will

“trUSt YoUrSelF”.

September 2015 | 31

32 | September 2015

SSometimes when we skip a workout, we feel like cheating on our partners; yet, some breaks work better for our bodies and our

future performance. Here are some occasions when you should skip a workout and not feel like you are making “the dog ate my homework” type of excuse.

Stop FeelinG GUiltY When YoU need a breaK!

1. injuryNot only that it’s important to skip your workout if you’re injured, but it’s a necessity if you want to feel and perform better. Nothing will make you miss your workout more than not being able to do it. Putting strain on an injury is just a recipe to get sidelined for good. Discuss with your doctor the possibility of returning back to your

By: Rowana Badry

initial regimen as well as the best workouts to perform during the recovery period. Take a break to let your injuries heal. Skip your workout if you have an injury, it is most certainly okay.

2. lack of SleepSleep is essential when it comes to an athlete’s performance. Chronically skipping

sleep to exercise doesn’t do the body or the mind any good. If your body needs sleep, exercising might give you an energy boost, serving a contradicting need. If you feel that you did not sleep well due to excessive work, jetlag, new work schedule, or any reason, you might need to skip the exercise to avoid fatigue or exhaustion. Listen to your body and go get some sleep.

body & Soul

September 2015 | 33

3. Sick or FeverYou shouldn’t necessarily skip the gym when you are sick, but there are different stages of illness. If your illness is causing stomach, chest, lungs, or full body aches, it’s okay to hit the couch for a couple of days and hangout with your tissues and favorite TV series. But if you’ve got a sore throat, a runny nose, or anything that you can handle and

that won’t make you feel worse, then you can safely workout. Again, it’s you who can make that call. The last thing you want to do is go around spreading germs to everyone or fighting the flu. When you are sick, your immune system becomes very weak, hence exercising will only make you feel worse. Rest and drink some hot fluids.

4. rest day“Hi, we are team no days off” Oh for God’s sake. We all know your tough stuff but please take a day or two off. If you are an advanced athlete or pushing your limits for 5 days a week, you need the rest. So make sure your body takes a good day off for a complete rest or recovery. Active rest is also okay; you can do some yoga at home, play around with your kids, or cut the grass in your back yard. But do not go lift heavy weights on your day off or run a 10K. Eat, rest, and recover.

5. Going on a trip or a honeymoon Yes, I went to the gym on my honeymoon and I did heavy squats the night before my wedding. So I am not going to talk much here, but seriously, if you’ve worked so hard all year long to feel and look your best on your honeymoon or on your annual vacation with your buddies, a well-deserved vacation is much needed. Not only that but a few indulges here and there. Yes it’s okay to binge and skip a workout and enjoy yourself and take a break. After all, you work so hard all year long to enjoy those abs on the beach, so make sure you do so.

6. You Just had a babyIf you just had a baby, please don’t beat yourself up. You might be in a rush to get back on track and try to lose the baby weight. But it’s typically recommend that you wait and give your body its complete recovery, especially if you’ve had a C-section. Listen to your doctors, and most of all, to your body. Go back to working out when your doctor approves it or when you feel that you have fully recovered.

GUeSS What?You don’t have to spend your rest days on the couch thinking about the gym! Here’s how to use your off days positively and promote healthy recovery.

1. Meal planning: Prepare your meals on your day off! At least you will be working towards your goals. “Fail to prep, prep to fail.”

2. Improve your technique: If you are having a hard time with a specific lift. Rest day is your perfect opportunity to sit back, watch some videos or tutorials, and educate yourself on how to improve your weaknesses.

body & Soul how meditation Calms anxiety holistically

By: Sandra Shama Kaur

tightness and clenching such as hands into fists. Through practice, the practitioner is able to redirect the breath to the parts of the body that are tense. This relaxes the muscles, thereby allows energy to circulate more freely. When there is more energy circulating around the body, the brain receives more oxygen and is able to make better decision.

Third, during the practice of meditation, the practitioner is encouraged to take the role of the observer rather than the subject. He/she is reminded that thoughts and feelings will come and go like clouds in the sky. Thus, the practitioner develops the skill of observing thoughts and feelings without reacting. When the thoughts become excessive and overwhelming, the practitioner can resort to tools such as active breathing, gazing at a specific object, or chanting a mantra. In the tradition Kundalini Yoga as taught by Yogi Bhajan, the most common ways to meditate are through chanting a mantra and eye focus.

The word mantra can be broken down into ‘man’ (the mind) and ‘tra’ (waves), thus a mantra effectively breaks the endless waves of the mind if chanted properly and for a good length of time. In addition, the act of chanting causes vibrations to happen inside the mouth, which stimulates meridian points at the roof of the mouth and this directly affects the brain.

The eye focus is practiced when the practitioner closes the eyes and focuses at a specific point such as the point between the brow points or the tip of the nose. The pressure that is created at the brow point or the tip of the nose stimulates the pituitary gland to secrete chemicals in the brain that make the practitioner feel more relaxed and clear minded.

Thus, through the practices of eye focus and chanting, the practitioner has the power to bring balance to the right and left hemispheres of the brain, clear the mind and relax the body so he/she can expand their mental horizons to see beyond their limited perception and expand their horizons to see new solutions and opportunities.

The mind is vibrating a thousand thoughts per a blink of an eye. These thoughts can be about past or future events, memories or dreams. It is very easy for the average person to get lost in those thoughts and to lose touch with the present moment. The present moment has to do with what is happening right here, right now.

When the mind vibrates ONE negative thought, that thought can multiply into HUNDREDS of negative thoughts that form a chain of negativity that can be overwhelming. In response, the body stirs up feelings of irritation, frustration, anxiety, and fear through signals such as faster heartbeats, quick and shallow breathing, insomnia, headaches, indecision, trembling, shaking, and many more. These are signals the thoughts have become excessive and obsessive are manifesting in the body as a way to be released and expressed.

The practice of meditation can be compared to the act of applying cucumber cream to a skin rash - it soothes the burn, calms the agitation, and cools the heat. The practice of meditation can also be compared to calming the waves of a stormy sea to the point that the sea looks like a very calm lake. The bottom line is that the practice of meditation consists of several aspects that result in a calm state of being.

First, during the practice of mediation the practitioner brings attention to the BREATH. Active forms of meditation encourage the practitioner to change slowly down the breath pattern in order to stimulate the parasympathetic nervous system. An average person breathes 16 breaths per minute, but during meditation the practitioner is encouraged to slow down their breath to 8, 4, or 1 breath per minute. The act of slowing down the breath stimulates the parasympathetic nervous system, which induces a state of calmness, openness, and receptivity. This relaxes the practitioner and allows him to experience a sense of letting go and trust that all will be provided in the right time.

Second, during the practice of meditation the practitioner becomes more aware of the body. He/ She begins to observe parts of the body like the shoulders, neck, forehead, jaws, and teeth, noticing the tension that creeps up and causes

learning to meditatetime: 11:00

instructions:1. Sit in an Easy Pose, with a light ja-

landhar bandh.2. Focus the lightly closed eyes at the

Brow Point.3. With the four fingers of the right

hand, feel the pulse on the left wrist.4. Place the fingers in a straight line,

lightly, so that you can feel the pulse in each fingertip.

5. On each beat of the heart, mentally hear the sound “Sat Naam”.

Kriya ©2014 - The Yogi Bhajan Library of Teachings®

34 | September 2015

reasons Why hiking is Good For You

HHiking is a vital outdoor-activity that can be performed in any season of the year. Hiking outdoors has plenty of perks: nice views, fresh air, and the sounds and smells of nature. Whether you’re seeking to lose weight, reduce

stress, or simply clear your head and get out into nature, hiking delivers plenty of immediate rewards. Beyond the ultimate beauty and natural appreciation, hiking is an activity that bursts with health benefits.

12the Game

36 | September 2015

Other Health Benefits of Hiking:1. Reduces glaucoma risk2. Boosts endorphins, which eases stress, tension, anger, fatigue,

and confusion 3. Limits sickness or odds of catching a cold4. Halves Alzheimer’s disease risk over 5 years5. Enhances muscular fitness6. Works arm and shoulder muscles7. Engages abdominal muscles8. Strengthens glutes and legs including quadriceps, hip flexors, and

hamstrings9. Burns more fat than jogging10. Improves balance 11. Lowers the risk of high cholesterol and triglycerides12. Decreases the risk of early death (If you are active for 7 hours a

week, your risk of dying early is 40% lower than someone active for less than 30 minutes a week.)

13. Controls weight; hiking burns up to 370 calories an hour (154-lb person)

14. It is cheap compared to any other types of sport

Kids Can Be Rewarded With Many Benefits, Including:1. Improved cardiorespiratory and muscular fitness2. Better bone health3. Less chance of becoming overweight4. Less chance of developing risk factors for heart disease, high

blood pressure, and type 2 diabetes5. Possibly reduced risk of depression and stress6. Sleeping better at night

how much activity do you need to reap these incredible health benefits? “Experts say getting active for just 150 minutes a week – doing moderate-intensity aerobic exercise such as moderate hiking or brisk walking – leads to most of these benefits (reducing risks of colon and breast cancer requires another hour a week).”

1. Provides a Wonderful Experience: Hiking is proven to have many mental health benefits. Stay happy, healthy, and have some fun out on the trails that nature has to offer. Hiking encourages you to step into nature: It’s a chance to experience the lovely nature without filter.

2. Improves Your Overall Health: Hiking offers various health benefits that may help prolong your life. ‘According to the American Hiking Society, hiking delivers a remarkable range of health benefits with comparatively few risks. By using hiking as a way to stay physically active, you can potentially lose weight, reduce heart disease, decrease hypertension, and slow the aging process. It also offers mental health benefits by reducing stress and anxiety.’

3. Lowers Your Risk of Cardiovascular Disease: Hiking helps elevate your high-density lipoprotein levels and lower your triglyceride levels. Hiking is considered to be a powerful cardio workout that can lower your risk of heart disease, improve your blood pressure, and your blood sugar levels.

4. Helps Prevent and Control Diabetes: Regular hiking controls, and even prevents diabetes by lowering your blood sugar levels. Hiking gives your muscles a workout, which moves glucose from your bloodstream for energy.

5. Increases Your Energy Level: Hiking brings extra oxygen and fuel to your muscles, organs, and other body tissues. This extra oxygen and fuel provides a boost that strengthens your muscles and lungs, while increasing your endurance, alertness, and energy level.

6. Burns Calories: Hiking burns calories and keeps you in shape; ‘Diabetic Lifestyle states at a slow pace of 2 miles per hour, a 150-pound person burns approximately 240 calories per hour. Start slowly and work up around 30-60 minutes a day.’

7. Builds Bone mass: Regular hiking develops strong bones, and in return, slows down bone loss and lessens the risk of osteoporosis. If you have arthritis, ‘CDC suggests 150 minutes of hiking per week can keep your joints flexible and stave off joint stiffness that is associated with osteoarthritis.’

8. Lowers Cancer Risk: Hiking helps decrease the chances of developing some types of cancer. There is a lower risk of breast cancer and colon cancer associated with regular physical exercise, and it may also decrease your risk of lung cancer and endometrial cancer. Generally, hiking limits colon cancer by 31% within women.

9. makes You Happy: Hiking through a beautiful wooded area can release your anxiety, lift your spirits, keep you calm, and boost your mood. Studies have shown that hiking can be used as an additional therapy for those who suffer from severe depression.

10. Inspires Creativity: Hiking is proven to make you more creative. Studies show that hiking can enhance problem solving and creativity to up to a 50% post to a hike.

11. Improves Insomnia: Hiking can reduce insomnia; hence, makes you sleep faster and deeper.

12. Provides a Daily Dose of Vitamin D: Vitamin D is an essential nutrient that keeps your muscles and bones strong. Ten minutes of direct sunshine daily are all you need to maintain your vitamin D levels.

September 2015 | 37

the Game

hoW to prepare For moUntain ClimbinG: beSt reGimen to StiCK to

WWhether you are planning for a one-shot adventure or a consistent habit, it is not enough to show up with your guidebook, torch, and gear. mountain climbing requires by far good physical preparation to build the potential and propensity to be ready for the demands that climbing puts on you. Unlike other types of sports, mountain athletes can’t simply take quick exists from a mountain or hill, which adds stress and strain. One way to build some confidence and become readied to battle the extreme weather conditions and physical enervation is through training exercises. Here are some crucial workouts to include in your regimen.

bUildinG StrenGthOne of the prevalent difficulties of mountain climbing is having to haul your entire body and a massive backpack while climbing vertically. Sounds tough? Well, if you are not fit, you may build strength, flexibility, and endurance through bodyweight exercises, which includes dips, pullups, jump squats, and lunges. Once your body becomes acquainted with those exercises, it’s time to add some weight training to build enough strength to climb any mountain or hill easily. Among the most eminent weights workouts are leg press, leg extensions, machine chest fly, power cleans, and military presses.

If you are considering mountain climbing as a new routine, bodyweight and weight trainings are certainly not enough to effectively climb a mountain. Training with your mountaineering clothing and with a loaded backpack are more realistic.

inCreaSinG StaminaIt is undoubtedly hard to be climbing, moving, or cycling while being alert for several consecutive hours. Increasing your stamina, therefore, is a skill that must be practiced and adhered. To attain this, you have to include aerobic endurance training in your routine, which includes both continuous movement and high intensity interval training. Among the relatable workouts are running, cycling, and aerobics, while HIIT is more of alternating short periods of intense aerobic bursts of activity with short recovery periods. Since climbing engages the lower part of the body tremendously, workouts like stair climbing and hiking steep terrain are recommended for their ability to facilitate mountain climbing.

altitUde traininGClimbing mountains require unusual abilities to be able to get as high as possible without feeling drained or getting injured. So the only way you can increase your efficiency at altitude is to train at altitude. There are various options to try such as hypoxic tent, but it is not compulsory for hobby climbers or those who seek shorter duration climbs. Such workouts are adequate for people who wish to pursue the peak of a mountain.

let the adrenaline rUShAs your boots meet the rock, make sure to climb hard, smart, and non-stop. This is a very hard test to pass but as you will gain the strength and willingness as you see the breathtaking view surrounding you. Group climbs are very competitive and encouraging at this point.

tip for beginners:1. Choose the right mountain

that suits your current physical level.

2. Train and prepare yourself few months in advance.

3. Embrace the discomfort of your first journey.

4. Take regular breaks even if you think you don’t need them.

5. Stay attentive and determined throughout the entire journey.

38 | September 2015

traininG SampleS: A. Warm-up:• Weightless Getup - 2 min each

side• Hip Flexor Stretch - 4 reps each

side• Elevated Roll - 4 reps each side

Training:• Single-Arm Press - accelerating

number of reps per round• TRX T Fly - 25 reps• Goblet Squat - accelerating

number of reps per round• Kettlebell Swings - 75 swings• Suitcase Carry - 15 sec. x 3 sets• Bear Crawl - 15 minutes

Walk• 15 minutes easy walk

B. Warm-up:• Weightless Getup - 2 min each

side• Hip Flexor Stretch - 4 reps each

side• Elevated Roll - 4 reps each side• Lateral Walk with Mini Band – 2

sets

Training: • Place 25-35 pounds in a

backpack and walk for an hour.

C. Warm Up:• Weightless Getup - 2 min. each

side• Hip Flexor Stretch - 4 reps. each

side • Elevated Roll - 4 sides each

side

Training:• See-Saw Walk - 60 ft, 2 min.

rests, 3 reps• TRX T Fly - 15 reps• Goblet Squat - accelerating

number of reps per round• Kettlebell Swings - 5 sets of 15

swings• Judy Bear Hugs - 2-3 loops

Walk• 15 minutes easy walk

D. Warm Up:• Weightless Getup - 2 min. each

side• Hip Flexor Stretch - 4 reps. each

side • Elevated Roll - 4 sides each

side

Training: • Walk 400 meters and then sprint

100 meters. Repeat 4 times.

September 2015 | 39

40 | September 2015

the Game

Common hiKinG inJUrieS YoU need to prevent

BBefore rushing into a dazzling hiking expedition, it is vital to be physically able to make this experience worthwhile and memorable. It is prudent to take precautions to properly propel in this outdoor activity as well as to prevent common wounds like twisted ankle or blister. While having the first aid bag is fundamental, knowing how to use your supplies and alleviate any aliments you may encounter is even more important. So here is all what you need to know to prepare for a safe hiking experience:

bliSterSEven the most experienced hikers are prone to get blisters on their feet. Blisters are caused by friction of the skin as a result of hiking long distances, having your feet dry or wet for long hours, or wearing uncomfortable shoes that are not designed for hiking, such as flip flops. This friction causes fluids to gather near the irritated skin and swell, causing discomfort and tear of skin. To prevent blisters from the first place, it is imperative to select the right shoes and socks. If you somehow had a nasty, provocative spot on your foot, cut the damaged area, apply antibiotic, and utilize a fair amount of athletic tape.

SUn bUrnWhile it is very common among hiking enthusiasts to seek a little bit of tan or take sun radiations for granted, a sun burn is bound to happen, leaving you uncomfortable, scratchy, or unable to move some body parts. Even if you are planning to wear pants and long sleeves, you may easily get hot in the outdoors, so make sure to reapply your sunscreen every few hours. Always apply sunscreen before you begin your hike and re-apply it again periodically. In case of severe sunburn, apply soothing creams rich in Aloe Vera or after-sun creams for sensitive skin.

inSeCtS biteS It goes without saying that your risk of getting bitten by a bug is very likely near mountains, caves, and lakes. Ranging from gnats to mosquitos, you have to pay special attention by wearing clothing that covers the entire skin or spraying repellents every few hours or according to the prescription. For the ones you can’t avoid, lotions like Calamine Lotion will mollify the discomfort and make it less itchy.

dehYdration Walking, cycling, and hiking in dry climate can make you dehydrated very frequently, as your body will require fluid to replace the sweat lost in exerting tremendous physical activity. Best thing to do is to prehydrate – drink before you start any activity. Carry two to four quarts of water to slip throughout your hike and increase your intake of salty snacks, such as pretzels and nuts, to replenish lost electrolysis. The color of urine is a good indicator of your hydration status; the darker the more dehydrated you are. Above all, try to avoid direct sunlight generally between 10 a.m. till 3:30 p.m.

CUtS and SCrapeS Pay attention to the ground around you when hiking, as it is likely to encounter snowy patches, sloping, or rocky trails. Wear a good pair of shoes and gloves to prevent possible cuts and injuries. In case of an injury, cure the bleeding and pressure gently on the injured area using a clean cloth, then clean the wound with water and little bit of soap, apply antibiotic cream on the wound, cover the scrape with a bandage, and visit a doctor if the infection still occurs or if it develops into something more threatening.

tWiSted anKle Anyone is prone to twisted ankle, especially beginners who are not familiar with slippery surfaces or hidden obstacles of the mountain. To avoid such common situations, wearing boots with ankle protection and carrying hiking stick to stabilize and balance your steps is recommended. If at a certain point you twist your legs and feel unable to resume with your trip, be sure to elevate the injury. Learn to properly make an ankle brace and take a break for one day to allow the swelling to subside.

tips on avoiding hiking injuries:1. Stretch properly before and after hiking2. Get fit: maintain a good general fitness

level prior to a hike3. Wear proper hiking boots4. Ease into daily mileage changes5. Do not overexert yourself6. Do not increase your workout or

mileage too much too soon7. If you’re a beginning hiker, avoid

difficult and long hikes8. Have a professional check out for your

gait (walking style) and posture

did YoU KnoW?Not only does hiking improve your bone density, cardio-respiratory,

and muscular fitness, but it also reduces risk to a host of issues including heart disease and high blood pressure. When you are

hiking, your mood and quality of sleep increases and your senses are awakened, which improves creativity.

top 10 hiking destinations in the WorldHiking is a great opportunity to explore the world. Save money on hotels and head off to the nature’s breathtaking sights to enjoy a striking experience. If you want to try something new, go for hiking. Do not just visit the same areas as everyone else. Be unique and adventurous! If you are ready to take a memorable nature break, here are the top 10 breath-taking hiking destinations across the globe.

mOUNT EVEREST (BASE CAmP TREK, NEPAL)Take on the adventure of a lifetime trekking in Nepal to reach Everest Base Camp. Everest has traditionally been the ultimate goal for mountaineers. Mount Everest towers above the Khumbu at over 29,000 feet and is probably the most iconic symbol of challenge and adventure on Earth. At the base of the mountain, you can stand face-to-face with the fabled Khumbu Ice Fall and its towering seracs. You can also hike to the summit of Kala Patar at over 18,100 feet for an unobstructed view of Everest’s windblown summit.

mOUNT FUJI, JAPANClimbing Mount Fuji (3776 meters), Japan’s highest and most prominent mountain, can make for lifelong memories. The mountain itself looks attractive and the experience of climbing through the early morning hours is very rewarding. Climbing Mount Fuji is a cultural heritage that many Japanese continue to revere till this day. This is a challenging hike for locals and foreigners, so make sure that you do your research beforehand. There are four routes: the Yoshida Trail (recommended for first-timers), the Subashiri Trail, the Gotemba Trail, and the Fujinomiya Trail.

TORRES DEL PAINE PATAGONIA, CHILEChilean Patagonia is one of the most beautiful places in the world. Torres del Paine National Park has mountains, glaciers, and lakes-a-plenty. While there are lots of activities offered here including horseback riding and climbing, hiking is a must. This park offers a variety of trails and each has spectacular views. When you arrive at the Torres del Paine, you are treated to a magical breath-taking view. A true delightful and memorable experience!

the Game

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KALALAU TRAIL, HAWAII (USA)Hawaii is home to tropical islands, beaches, and volcanoes. It’s also home to this challenging trail that runs approximately 11 miles (18km) and takes about a day or two to complete. Beyond the beach is an incredible section of the Na Pali Coast that feels like a prehistoric land. And if you head toward the mountains you’ll be inside the huge Kalalau Valley filled with forest, boulders, streams, and waterfalls. The strenuous eleven-mile Kalalau Trail winds along this rugged coastline, providing the only land access to legendary Kalalau Valley.

ZION NARROWS, UTAH (USA)Ranked #5 in the National Geographic’s America’s Best 100 Adventures, this hiking trail is a section from the canyon located on the North Fork of the Virgin River. The term “The Narrows” refers to the hike going through the canyon and also the actual place itself, which covers 3.6 miles (5.8 km). Wading or swimming through the waist-deep waters can be a challenge for some hikers.

CAPPADOCIA, TURKEYHiking through cave churches and houses carved in the rocks makes Cappadocia in Central Anatolia, Turkey, another culturally rich experience. Several of these underground cities were used by early Christians as hideouts. Other than hiking through all these famous structures, there are also hot air balloon tours and cross golf that you can try out after exploring the scenic cliffs and caves.

KUNGSLEDEN, SWEDENPassing through one of Europe’s largest remaining wilderness areas, is a magnificent 270-mile (440 km) hiking trail that is between Abisko in the north and Hemavan in the south. Maintained by Svenska Turistföreningen (STF), hikers can experience Kebnekaise - the highest mountain in the country, Sarek National Park, and several small towns. The ground is easy to walk, with bridges where it’s necessary to ford streams; marshy ground has had wooden planks laid down to ease the going, and there are either boat services or row-boats with which to get across several large lakes.

mOUNT KAILASH PILGRImAGE, TIBETTo visit, you will need to invest considerable time and resources for the journey to what Tibetans call Kang Rinpoche, roughly meaning Precious Jewel of Snows, usually three or so weeks for an overland trip out of Lhasa. Mount Kailash is the centerpiece to four religious pilgrimages: Bön, Buddhism, Hinduism, and Jainism. According to the practice, the hike should be done in one full day. However, this is a difficult task since the path around the sacred place is 32 miles (52 km) long and the mountain itself has never been climbed.

LAUGAVEGURINN PASS, ICELANDLaugavegurinn is Iceland’s most popular hiking trail and connects the nature reserves Landmannalaugar and Þórsmörk. The trail offers a divine variety of landscape: mountains in almost every color, great glaciers, roaring hot springs, big rivers and lakes. If you decide to get on this adventure, get prepared. The full hike takes about four days to complete. The difficulty of the track depends extremely on the weather conditions.

INCA TRAIL, PERUThe Inca Trail is the most famous trek in South America and is rated among the top 5 treks in the world. The 26 miles (43km) trail combines mountain scenery, lush cloud-forests, and a stunning mix of Inca paving stones. To top all this off, the final destination of the trail is Machu Picchu, the mysterious “Lost City of the Incas”. While it is physically demanding, the 25 miles (40km) hike remains within the reach of most reasonably fit travelers.

the Game hiKinG and oUtdoor SaFetY GUidelineS Are you looking forward to a memorable

adventure that would blow off your mind? If yes, it’s time to head off for hiking, but keep in mind that proper planning prior to hiking is essential. Bring trail maps, guidebooks, and get familiar with the trail distance and estimated time required. Check weather conditions and forecast as well as other crucial information you find necessary before you hike. For more detailed security information, follow these instructions for a fun and yet a safe hike.

• Do warm-up exercises before you start. Stretching gradually increases heart rate, body temperature, and circulation to your muscles.

• Start early so that you would have plenty of time to enjoy your hiking experience and the beautiful destination.

• Begin slowly and then gradually increase your pace and distance traveled.

• Don’t hike alone. Accompany a group of people that share the same interests and take turns in leading the group.

• Learn basic repair skills to be able to deal with any unexpected situation like fixing a backpack or mending a snowshoe.

• Take frequent rests whenever you can. • Always carry quality rain gear and turn back in bad weather. If

you become wet or cold, get dry and warm as quickly as possible to avoid hypothermia.

• Dress in layers because the weather gets cooler in the mountains.

• Don’t count on cell phones to work in the wilderness. Also, don’t rely on a GPS to prevent you from getting lost. Batteries can die and the equipment can become damaged or lost.

• Keep trail maps and guidebooks in a waterproof ziplock bag.• It’s very important to inform someone of your plans and when

you expect to return. In case of emergency, this would certainly assist you.

• Keep your pack weight as light as possible.• Trust your map and compass and do not walk aimlessly. If

you are on a trail, don’t leave it unless you have excellent navigational skills.

• Never approach to snakes, spiders, or other wild animals. Watch where you are walking, be careful when picking up sticks or rocks, and look around before taking a seat.

• Don’t drink soda or excessive amount of caffeine when hiking, as it will dehydrate you.

• For blisters or hot spots, use moleskin or bandages immediately to stop further damage and to relieve pain.

• Be aware of your increased exposure to ticks when hiking in the outdoors.

• Protect yourself against other insects such as bees, ants, mosquitoes, flies, etc.

• Check for potential hazards. Be sure to check the site thoroughly for glass, sharp objects, branches, large ant beds, poison ivy, bees, and hazardous terrain.

• Stinging insects get attracted to light-colored clothing and perfumes, so avoid them both.

44 | September 2015

• Beware of poisonous plants. Familiarize yourself with any dangerous plants. If you come into contact with a poisonous plant, immediately rinse the affected area with water and apply a soothing lotion such as calamine to the affected area.

• Wear good, comfortable shoes: The trails can be very rugged, rocky, or even muddy so wear shoes that are sturdy enough to endure these kinds of elements.

• Stay alert: Watch for signs or markers along the trail and keep an eye on hiking before darkness.

Carry an emergency Kit:• Gallons of water• First aid kit• Flashlight• Candles• Clothing (always bring something warm, extra socks, and rain gear)• Compass• Foil (to use as a cup or signaling device)• Insect repellent• Nylon filament• Pocket mirror (to use as a signaling device)• Prescription glasses (an extra pair)• Radio with batteries• Space blanket or a piece of plastic (to use for warmth or shelter)• Sunglasses• Bring sunscreen regardless of the season, as you can easily get

painful sunburn even in subfreezing temperatures• Watch• Trash bag; it makes an adequate poncho• Waterproof matches or matches in a waterproof tin• Water purification tablets• Whistle, to scare off animals or to use as a signaling device• Pack antiseptics for cuts and scrapes, tweezers, insect repellent,

bug spray, a snake bite kit, pain relievers, and sunscreen• Small flashlight with extra batteries• Bring extra energy foods: Pack high energy snacks like granola, en-

ergy or fruit bars, fruit, candy, beef jerky, bagels, or pita bread, etc.• Bring emergency supplies, including a knife, waterproof fire starter,

personal shelter, and insect protection• Trail guide• Signal mirror• Two-way radio or cellular phone• Space blanket for warmth and weather protection• Waterproof matches or lighter• Firestarter• Tube tent• Instant soup or bouillon cubes• Sierra cup• Water purification (iodine) tablets and/or filter system• Raingear, wind gear, gloves, and warm hat • Dry shirt and socks• Sturdy footwear• Toilet papers

What to do if You are lost?• Stay calm. Panic is your greatest enemy. Try to remember how you

got to your present location.• Stay put.• Make a shelter.• Stay warm and dry.• Be visible and heard.• If helicopters are searching overhead, seek an opening rather than

thick tree cover. Lie down so you look bigger from the air.• If it appears that you will need to spend the night in the woods,

build a campfire to provide heat, light, and comfort.

Common inJUrieS:

type of heat Stress disorder Cause

heat cramps Failure to replace salt lost in sweating.

heat exhaustion Failure to replace water and salt lost in sweating.

dehydration exhaustionFailure to replace water lost over several days.

heat stroke total collapse of temperature regulating mechanisms.

Symptoms treatment

painful muscle cramps.

Weakness, unstable gait, or extreme fatigue, wet clammy skin, headache, nausea, or collapse.

drink lightly salted water, lemonade, tomato juice, or athletic drinks, and stretch cramped muscle.

Weight loss and excessive fatigue.

rest in shade and drink lightly salted fluids.

hot skin; high body temperature (106F or higher), mental confusion, delirium, loss of consciousness, convulsions.

Drink fluids and rest until body weight and water losses are restored.

rapidly cool victim immediately by immersing in cold water. Continue until temperature drops below 102F. treat for shock if necessary once temperature is lowered. Send for medical help at once. brain damage and death result if treatment is delayed.

September 2015 | 45

EEgypt Fitness Fest originally (ELFIT Fitness Festival) started in 2013 and played a pivotal role in

spreading awareness of fitness and health in Egypt, creating a fitness community by gathering all the fitness entities, top fitness instructors, and sports enthusiasts in one place. The concept of the event gained a lot of popularity and recognition and rapidly became a very important date on every health conscious and fitness fanatic’s calendar. We are happy to announce that the mega fitness event is back and will be on 23rd and 24th of October (Location to be announced very soon). Expect 2 days of fitness fun!

Egypt Fitness Fest’s name was chosen to reflect the huge rise of fitness and health that Egypt has been witnessing. Egyptians are embracing the concept of living a healthy lifestyle as numerous healthy stores, crossfit boxes, and fitness facilities are opening up. It’s a humongous change that we need to celebrate; hence we are pleased to invite EVERYONE to be part of this huge celebration. Bring your family and friends and enjoy the one and only Egypt Fitness Fest.

The fest is going to feature a lot of different fitness activities, fun games, a massive fitness competition, free sessions by top instructors, a cool and fun obstacle course, in addition to cycling and running activities. The exact program will be announced soon.

Much of the buzz is given to the biggest fitness competition ELFIT REEBOK COMPETITION, where the top finalists from 6 different countries (Egypt, UAE, Kuwait, Bahrain, Lebanon, and Palestine) will be competing head to head in a grueling fitness battle that is definitely fun and exciting. Come and cheer these amazing

mark your calendars for the one and only Egypt Fitness Fest brought to you by in the zone Sports and powered by reebok.

If you think fitness is not FUN we will prove you wrong! A lot of entertainment awaits you; fitness, food, games, music, and barrels of fun.

Styles & Features

46 | September 2015

September 2015 | 47

athletes while challenging themselves and giving their very best to win.

Other than watching the heart racing fitness competition, the Egypt Fitness Fest will be packed with lots of entertainment, fun games, and many fitness activities, including Les Mills, TRX, jumping fitness, calisthenics/street workout, crossfit, powerlifting, parkour, and many more. It’s a great event to get exposed to what’s hot and new in the fitness and health industry and also to meet new people who share the same passion for sports and fitness. We will bring you excitement, motivation, inspiration, and joy for the whole family that all sums up to a one of a kind experience.

Let’s all work hard towards a fitter and healthier Egypt.

Details about the tickets will be announced soon.

For more information please visit: @egyptfitnessfest@itzsportswww.egyptfitnessfest.com

48 | September 2015

how and when did you discover your passion for fitness?A few years ago, I had gained a lot of weight and had a very unhealthy lifestyle. I was very insecure about my body and was very unfit. This is what motivated me to change for the better. I realized that I am responsible for my own lifestyle and I did not want to be overweight or insecure. This is when I changed my eating habits, joined a gym, and as a result changed my life.

What encouraged you to compete in bikini fitness? Is the Middle East well represented in these competitions?I started competing in 2013. I had lost all the weight gained and reached my goal, so I was looking for a new challenge. I wanted to take my fitness to the next level and compete against top fitness models. A friend of mind told me about a competition in London, and this is when I decided to go for it. I didn’t win any trophies in 2013, but I won first place in 2014 and won more trophies in 2015. Unfortunately, these competitions are not well represented in the Middle East. They do not exist in Lebanon… I had to travel abroad to compete internationally.

Do you have any fitness inspirations? Which celebrity body do you admire the most?A bodybuilder called Tom Venuto is my fitness inspiration. He wrote a book that inspired me to push to my limits, which totally changed my life. I think Shakira has a great body. I believe the best bodies are fit, healthy, and athletic.

What do you think about people who claim that their genetics are standing in their way of getting fit and losing weight? I would say that this is incorrect. I personally have bad genetics but that is not an excuse not to get into shape. People with slow genetics will have to work harder than others, but they will learn the values of discipline, dedication, and determination. The only thing holding someone back from getting fit is their excuses or their unwillingness to try very hard.

how do you feel about 30-day squat challenge and similar intense workout programs?I personally do not follow any fitness crazes. I believe someone should follow a proper fitness program that trains every muscle group in the body. Doing squats every day for 30 days will not produce the same results as someone who follows a well-designed weightlifting program.

maYa naSSarA certified sports nutritionist and personal trainer, her Start Living Right mission has

inspired many people across the globe reach the best shape of their lives.

Styles & Features

Which do you prefer; split training or full body training and why?I would say split routines, simply because it is a more advanced form of training. Split routines involve training a different muscle group on a different day, and this allows your workout to be more aggressive. The advantage of split training routines is to give individualized attention to each muscle group, enabling you to lift heavier and train that specific muscle harder.

Maya you recently launched a fitness app called Start living right that has been ranked number 1 many times. tell us more about the app and how it is different than other apps.I launched the first ever fitness mobile application in Lebanon, and it has been ranked number one by the Apple Store competing against other international applications. My app is different from others in that it is very personal and shares my story. My app is for anyone who is like my old self before I became fit. It is for anyone who is struggling to lose weight and does not know where to begin. I have included workout programs, healthy recipes, tons of advice, fat loss calculators, and much more to help people with their fitness goals. My app can be downloaded for free by searching for “startlivingright” from any smartphone store.

What do you think is the biggest fitness myth?That lifting weights will make women look bulky or muscular. So many women do not lift weights because they think they will look like a bodybuilder. Women do not have enough testosterone in their body to become masculine and the only way they will become that way is if they take steroids. On the contrary, lifting weights will help women lose fat and shape their body.

For weight loss, if you could choose would you focus on cardio or weights?I would say weights. This is because weightlifting builds up your metabolism, which helps you burn fat much quicker. Weightlifting also shapes your body and makes it appear more slim, firm, and toned. Research has proven that people who lift weights are more satisfied with their bodies than those who only do cardio. However, any ideal fitness program should include both weightlifting and cardio. You previously mentioned your desire to empower people and women specifically by getting fit, how does this work?This works because when someone reaches their fitness goals, it helps them reach

other goals in their life too. Being fit and healthy creates self-confidence, personal satisfaction, and happiness. Becoming healthy also teaches someone about goal-setting, dedication, discipline, and hard work. Finally, I believe a healthy body produces a healthy mind, which will help make people more produce.

Aside from fitness, which others sport do you enjoy?I am a huge fan of horse riding. When I was younger, I used to compete in showjumping and was the junior champion of Lebanon in 2001. Other than that, I enjoy running, swimming, or any activity that keeps me physically active.

Who is your favorite athlete and why?I am a fan of the tennis player Serena Williams. I like that she is a strong woman who empowers others.

What are your future ambitions?My next big goal is to open a gym. I want to create a physical location that will change the lives of other people.

What will set your gym apart from others?I want to build a full wellness center. It will include a gym, spa, beauty center, and on-site nutritionist. What will set my gym apart from others? It will be a motivational center that will support people from day one to achieve their goals. It will offer guidance, training, and nutritional plans and all the support someone needs.

September 2015 | 49

t FaC

tSF

A study in the Journal of Pain found that ginger can help decrease exercise-induced muscle pain by up to 25%.

The muscle that can enormously pull the most force is your soleus muscle in your calf.

Dancing is a tremendous form of exercise that improves cardiovascular fitness performance.

To lose weight, you should exercise at least 60 minutes a day. To reap the health and disease-fighting benefits of exercise, you should exercise only 30 minutes a day.

When you drink one 20 oz. bottle of Coca Cola, you are consuming 65g of sugar = 2.43 oz. = 1.77 shots.

You can boost and speed your strength if you spend more time lifting weights.

52 | September 2015

Styles & Features Shop hiKinG and moUntain ClimbinG FootWear & apparel

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StelliGht letS YoU CUStomize YoUr biKe liGht patternS The Stellight is up on Kickstarter offering bikers a degree of flexibility that they haven’t had before. This is the wolverine-tough bike light of all bike lights. Made of 6061 aluminum - the same as a decent aluminum bike frame - it is CNC-machined, splash proof, and has its own mount. Its six LEDs are completely customizable. The light connects via Bluetooth to the Stellight app on your phone or tablet where you can download or design light patterns up to eight seconds long. You can control each light individually. Once downloads are done, the light doesn’t need to be connected to your phone. Patterns are saved internally. The front mount lets you take the light out or put it in easily, and the light orientation is easily adjustable. Available at amzon.com, for EGP 93,000.

portable GadGetS YoU Want to have in 2015

Want virtUal realitY, bUt don’t Want a riFt? don’t WorrY — YoU’ve plentY oF optionSVirtual reality is clearly an emerging market. While major players like Facebook and HTC hog the headlines, independent companies like StarVR are taking a different approach and may hold the real key to innovation. Of course, with the inevitable saturation that’s likely to ensue from so many contenders taking a stab at VR synchronously, there are a few companies out there that may go overlooked in the mist of all the buildup. Absent the creative drainage commonly associated with large corporations, these companies are presented with the opportunity to try something new, taking risks that Facebook wouldn’t dare attempt with the Oculus Rift to the impending dismay of its stockholders. Oculus has a lot to offer in terms of functionality. Without a gaming PC already in hand, you’ll end up paying upwards of EGP 11,000 for virtual reality, which is far more than most people can afford.

adidaS addS Star WarS optionS For miadidaS CUStomizationUsing the miAdidas app, you can now build your very own custom pair of ZX Fluxes or Superstar 80s with exclusive Star Wars branding and materials, even if you are rebel scum. Adidas offers exclusive materials like reflective and metallic silvers and golds are only available on Star Wars pairs, and you can have a number of popular characters’ faces on the front of the tongue. Special patterned prints and Star Wars laces are back too, and in greater numbers. For an added touch, Adidas has also released special molded shell toes and heels that have storm trooper or Darth Vader faces on them. Available at miadidas.com, for 500 EGP.

Styles & Features

box Smarter With thiS Smart-boxinG Gear, aS Seen on tvThere’s scant dedicated smart boxing gear to be found, but two hot examples are MM8 and StrikeTec. Britain-based MM8 Intelligent Fightwear plans to deliver boxing and MMA gloves as well as punching bags and punch pads, all with embedded impact sensors. They also offer sensor wrap banding with one sensor that works the same as the embedded devices but with more flexibility in placement. The gear connects to a related free smartphone app via Bluetooth. There you can find the relevant metrics: punch speed and force for each hand, including a power meter that’ll let you know when you’re getting into knockout range. StrikeTec handles things a bit differently from MM8 in that StrikeTec is a fitness band (with a website), not a smart version of traditional gear like gloves or bags. The boxing gloves are set to go for EGP 860 and the MMA gloves for EGP 800. StrikeTec pack runs EGP 2,350.

54 | September 2015

YoU Wear SUnGlaSSeS, So WhY not SCreenGlaSSeS? Most of us are sold on the need for sunglasses, but what about protective eyewear for staring at screens all day? We happily wear UV filters, but give little thought to the impact of electric light. There’s plenty of evidence to suggest we should worry about the potentially damaging effects of blue light, in particular, as it can disrupt our sleep patterns. Gauss glasses have special self-tinting lenses that are designed to protect your eyes throughout the day, no matter what your activity. They work as sunglasses when you’re in the sun, but they also filter out blue light from bulbs, computer screens, and smartphones when you’re indoors. They come in a nice plain carry case with a cloth. The frames are minimalist and crafted from ultra-lightweight titanium frames. Gauss is offering six differently shaped models. It will be available soon, for EGP 1,300.

SonY CYber-Shot rx100 ivSony’s latest RX100 manages to impress us with new features. You’d be hard pressed telling the Mark III and Mark IV apart, but there’s nomenclature etched onto the top deck indicating the model number, the Exmor RS sensor designation, and 4K – the latter highlighting the this compact camera ability to record 3,840 x 2,160 (ultra high definition, or UHD) movies, up from the Full HD of the previous model. There’s also a new setting on the main mode dial, HFR for High Frame Rate that lets you capture slow-motion clips. These two improvements are made possible thanks to the new sensor. Like all high-end Sony cameras, the Mark IV has Wi-Fi to pair with a smartphone for remote operation or sharing. The camera also supports a variety of Play Memories apps, which are downloaded onto the camera and allow for different functional and creative shooting modes. Available at amazon.com, for EGP 7,800.

portable GadGetS YoU Want to have in 2015Garmin’S neW FitneSS traCKinG WatCh ComeS in tWo SizeS, beCaUSe not all WriStS are the SameGarmin latest fitness wearable is the Forerunner 25, and it combine fitness tracking with smartwatch capabilities. There’s no exact dimensions for the watches yet, but the reduction is size has been made at least partially possible by shrinking the battery. The large Forerunner 25 provides 10 hours constant use with GPS, or 10 weeks in watch/fitness tracker mode, while the small model’s battery life goes down to 8 hours/8 weeks. It’s the power hungry GPS that makes the Garmin Forerunner 25 attractive to runners. The watch will monitor distance, pace, and calories, plus if you’re wearing a heart rate accessory, it’ll keep tabs on that too. When it’s not in GPS running mode, the watch will count your steps and calories as usual, plus give you a gentle nudge if you’ve been sitting about for too long. It functions as a basic smartwatch, and will display call, message, and calendar reminders. Fitness data can be uploaded to Garmin Connect and MyFitnessPal, and the former provides goals, challenges. Garmin’s going to put the Forerunner 25 on sale before the end of the year, and it’s priced at EGP 1,350.

GoFiSh Cam iS liKe a Gopro For FiShinGThere are plenty of ruggedized waterproof cameras out there, but until now, none were expressly designed for fishermen that rival Captain Ahab in their dedication. GoFish is that camera. It records underwater adventures with some added features that even appeal to non-anglers. Starting with the obvious, GoFish Cam is a 1080p HD color video camera, fully waterproofed for up to 150 meters. It’s stabilized for wobble-free underwater recording and attaches to your fishing line to catch the action with a 170-degree wide lens. GoFish Cam has almost neutral buoyancy. The nice broad lens, is a great requirement if you’re not sure where the action is going to happen, another feature that sets the GoFish Cam solidly on its own two feet (or rather, tripod) among the many action cams out there is the four hour reported battery life for its built-in lithium-ion, which is pretty darn good. That’s definitely more than a GoPro. The ability to recharge with a mini USB is convenient. The campaign ends September 1, with plans to ship Q1 2016.

September 2015 | 55

56 | September 2015

meet the

dr. heather reesenutritionistmy father died of a heart attack. how can i keep from having one?Several factors increase your risk of heart disease including smoking, inactivity, obesity, and a poor diet. Cigarette smoking alone increases your risk of heart disease by raising blood pressure, cholesterol, and the tendency for blood clots. The other three factors I mentioned are all inter-related. If you are overweight you have a higher risk of heart disease. The 2005 Dietary Guidelines for Americans recommend at least 30 minutes of moderate-intensity physical activity to reduce the risk of chronic diseases such as heart disease. The guidelines also recommend eating a diet low in saturated and trans fats.

dr. edward r. laskowskiSports medicine physician at mayo Clinicare isometric exercises a good way to build strength?Isometric exercises are contractions of a particular muscle or group of muscles. During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. Isometric exercises don’t effectively build strength but can help maintain muscle strength — often in a rehabilitative setting. Because isometric exercises are done in one position without movement, they’ll improve strength in only one particular position. You’d have to do various isometric exercises through your limb’s whole range of motion to improve muscle strength across the range. In addition, since isometric exercises are done in a static position, they won’t help improve speed or athletic performance. They can be useful, however, in enhancing stabilization — maintaining the position of the affected area — since muscles often contract isometrically to aid in stabilization. Isometric exercises may be helpful to someone who has been injured or has a condition such as arthritis, which could make movement painful or be aggravated by using muscles to move a joint through the full range of motion. For instance, if you injure your rotator cuff, your doctor or physical therapist might initially recommend isometric exercises involving the group of muscles that helps stabilize the shoulder to maintain shoulder strength during recovery. A recent study has shown that isometric exercises may also help lower your blood pressure. However, if you have high blood pressure, exercise at a lower level of intensity. Exercising at a higher level of intensity can cause a dramatic increase in your blood pressure during the activity.

dr. martha GroganCardiologisthow much exercise do i need to help control my cholesterol?Regular physical activity can help lower low-density lipoprotein (LDL), or “bad,” cholesterol, the main source of cholesterol buildup in the arteries and a risk factor for heart disease. It can also raise high-density lipoprotein (HDL), or “good,” cholesterol, which helps prevent cholesterol buildup. The surgeon general recommends engaging in at least 150 minutes of moderately intense physical activity a week — about 20 minutes a day — such as cycling, dancing, bowling, and gardening. More-intense activities include jogging, swimming, and playing basketball, racquetball, soccer, and tennis. Adding muscle-strengthening exercises, such as squats, arm curls, and leg raises, at least two days a week increases benefit. Check with your doctor before you start any exercise regimen. It’s best to ease into your exercise routine slowly if you haven’t been active lately. For instance, start by taking short walks around the block, and then gradually work up to a faster pace and longer distances.

September 2015 | 57

e pertSmeet the

dr. Sheldon G. ShepsCardiologist Can vitamin d deficiency cause high blood pressure?It’s long been known that getting too little vitamin D weakens bones. The role vitamin D may play in developing high blood pressure and heart disease is less clear.Vitamin D deficiency may be linked to heart disease and a higher risk of high blood pressure (hypertension). It’s too early to say whether too little vitamin D causes high blood pressure — or whether vitamin D supplements may have any role in the treatment of high blood pressure. Still, vitamin D remains an important nutrient for overall good health. The Institute of Medicine recommends 600 international units (IU) of vitamin D a day for adults ages 19 to 70. For adults age 71 and older, the recommendation increases to 800 IU a day. Some doctors question whether these levels are adequate and think that getting more vitamin D would benefit many people. However, the Institute of Medicine recommends that adults avoid taking more than 4,000 IUs a day. If you’re concerned that you’re getting too little — or too much — vitamin D, contact your doctor. He or she may recommend a blood test to check the level of vitamin D in your blood. Screening for vitamin D deficiency is important in African-Americans and other ethnic groups with dark skin, due to decreased natural production of vitamin D with sun exposure.

dr. edward r. laskowskiSports medicine physician at mayo ClinicCan I use a fitness ball to tone my abs?A fitness ball can be a great tool for toning your abdominal muscles (abs), as well as other core muscles. Fitness balls — also known as stability balls — come in various sizes. Choose a fitness ball that allows your knees to be at a right angle when you sit on the ball with your feet flat on the floor. To tone your abdominal muscles using a fitness ball, try the abdominal crunch:• Sit on the fitness ball with your feet

resting on the floor, about hip-width apart.• Keeping your back straight, cross your

arms on your chest and tighten your abdominal muscles.

• Lean back until you feel your abdominal muscles further tightened.

• Hold for three deep breaths.• Return to the start position and repeat.• Start with up to five repetitions, as long

as you’re able to maintain good form. Over time, as you strengthen your abs and core muscles, gradually increase to 10 to 15 repetitions on the fitness ball. Remember to breathe freely and deeply while using the fitness ball.

dr. donald hensrudnutritionistis too little sleep a cause of weight gain?It might be. Recent studies have suggested an association between sleep duration and weight gain. Sleeping less than five hours — or more than nine hours — a night appears to increase the likelihood of weight gain.In one study, recurrent sleep deprivation in men increased their preferences for high-calorie foods and their overall calorie intake. In another study, women who slept less than six hours a night or more than nine hours were more likely to gain 11 pounds (5 kilograms) compared with women who slept seven hours a night. Other studies have found similar patterns in children and adolescents.One explanation might be that sleep duration affects hormones regulating hunger — ghrelin and leptin — and stimulates the appetite. to 5 Kg. Another contributing factor might be that lack of sleep leads to fatigue and results in less physical activity. So now you have another reason to get a good night’s sleep.

58 | September 2015

Success Story

meet adham hamada: an eminent expert in rock Climbinghow did it all start and how long have you been rock climbing? Few years ago, I stumbled upon a trip planned by a Facebook page and decided to join this new, unusual adventure, where I was taught how to rock climb. Since then, I have been fond of this activity and still resume to perform it consistently for the past four years, especially during winter season, which is the best season to endeavor and undertake this activity in Egypt.

how long did it take to plan the trip and what were some challenges in the planning process?Planning a rock climbing trip does not take long provided you know where to go, since we only climb on prepared routes (walls secured with chains and bolts to stop the climber from falling in case he slipped). Here in Egypt, we have routes around Dahab area and Saint Catherine, both in Sinai Peninsula. So basically, if you can access these routes and enjoy the warm sense of hospitality of the Bedouins, the real challenge lies in the actual climb.

are there any climbers or other people that inspire you?Unfortunately, it is not a common sport in Egypt yet and we don’t really hear much about it. Being an active outdoor person, I get inspired by those who push their limits, which could be anyone over a climbing wall not necessarily a professional climber or a prominent athlete, but anyone who is striving for improvement.

did you enjoy your overall climbing experience? I can fairly say that I definitely enjoyed my overall climbing experience and I think it’s a very good exercise on both the physical and mental level.

What was the hardest part during climbing?The routes on which we climb are classified into several degrees of easiness or difficulty, starting with the easy routes that could be similar to simply climbing big stairs, and it progresses to more difficult routes up to the extremely difficult ones that could be similar to trying to climb a wall of glass and everything in between.

tell us about the most memorable moment during climbing.From my experience, the most memorable climbs are the most difficult ones according to your level. They are the climbs during which I pushed myself beyond what I believed I could accomplish, and here comes the mental part, to actually believe you can push through it. It’s a very rewarding experience to climb down with a new self-perspective.

are there any demanded physical requirements to climb?Many factors are taken into consideration when a route is classified with a degree of difficulty, include but inclusive to: level of steepness, length of the route, availability of handholds and

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footholds and how widely it is dispersed from one another, and positions of the anchor points, etc. Anyone with a decent level of fitness can rock climb and reach a limit. It’s really about how bad do you want to progress, how much effort are you willing to put into it, and the results will always follow.

What kind of equipment to bring to climb? On a sport climbing route, pre-placed bolts follow a ‘line’ up a rock face. Sport climbs can vary in length from a few meters to a full 60-metre (200 ft) rope length for multi-pitch climbs. The climbs might be equipped with just a few bolts or many. Equipments used in sport climbing include: a dynamic rope, quickdraws, a belay device, climbing harnesses for belayer and climber, climbing shoes, and chalk bag.

Where are the best places for rock climbing?There are many places for rock climbing around the world, but unfortunately here in Egypt the only places equipped for sport rock climbing are around Saint Catherine’s mountains and Dahab.

how to safely do rock climbing?To safely participate in sport rock climbing, you have to be guided through the basics of safety and equipment to progress slowly and to always be supervised by professionals.

as someone who plays around with so many activities, is there something else you want to do? I am very interested in skydiving in Egypt. I have tried it many times outside of Egypt; however, sadly we don’t have it here. If we did have it, I would definitely do it more frequently.

based on your experiences, is there some specific advice for people willing to learn to climb and build skill while maintaining the fun of the sport?My advice for the people willing to learn is to practice as much as they can, although we don’t have climbing gyms in Egypt, basic gymnastics movements like pulls ups, dips, muscle ups, and all body weight exercises will help you dramatically in your abilities to climb.

What is still on your wish list?I got a big wish list full of activities that I want to do, among them are, wing suit flying, sailing across the Atlantic, and climbing Everest.

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UpCominG eventS

rideGYpt: the Cairo SpinninG® marathonoCtober 3 Riding into the sunset and overlooking the Nile will be a chance to put Egypt on the map in this global experience. Master Instructors from The Netherlands, Poland, UAE, Egypt, and Kuwait, representing between them seven countries are coming to Cairo for a 6-hour, 100 bike Spinning® Marathon. A pre-event continuing Education Day on October 2 for instructors and those interested in increasing performance will be a chance to attend workshops with master instructors Rose O’ Donovan and Jarek Witek.

For more information and reservation, you may contact:gina@ginagrantfitness.com

taba heiGhtS rUn!September 10 - September 12Have you guessed where we’re taking you?For those who’ve joined us before, you know that Cairo Runners and Khaima bring you nothing but fun.Well, we’re heading off to Taba with Khaima and Taba Heights in September and we’ve got lots in store for you!Meeting point for transportation to Taba will be on Thursday 10th of September at Sultan Hussein Mosque in Korba at 06:00 AM SHARP, we’ll also be staying at Sofitel Taba.

For more information and reservation, you may contact:01205635376 – 01098967334- 01205635462

Yalla SaY GoodbYe to baCK pain!September 13 - oCtober 11 Practice gentle yoga poses that will restore the flow of energy to your bones and joints at Yalla Yoga every Sunday and Wednesday. Learn to use the breath to remove tension from your back, neck, and shoulders. Learn proper posture when sitting, standing, or lying down. Understand how your emotional state has an impact on spinal problems.

For more information and reservation, you may contact:01222299506 - 01278663371

Wadi hitan 4x4 oFF road adventUre bY Cairo hiKinGSeptember 4 It’s time to make a different and unique adventure; this adventure is for people who adore challenge and are willing to try new things. We will spend most of the time between the nature in places never reached without 4x4 jeeps, as well as presenting many activities that will make our adventure a memorable one.

For more information and reservation, you may contact:01221383430

let’S n danCeSeptember 5Explosion event management invites you for our fabulous event; Dance and Zumba inspired “Let’s N Dance!” Women’s Day having a fun with us. Come treat yourselves and bring your loved kids along to spend a memorable nice day. We’ll have Belly dance - Latin - Indian -Bollywood - Zumba (Fitness– Aqua– Kids)! Stay tuned for more surprises! We will bring the party to the pool, waiting for you to heat up the pool - swimming pool for free usage. Don’t miss this exciting event.

For more information and reservation, you may contact:01158383337 - 01158333400

UpCominG eventS

elFit main QUaliFiCationS Individuals 16+ category:Will be held on Friday and Thursday 4th & 5th of September at Wadi Degla Club October 1 in 6th of October. With 134 athletes (finalists of Season 2 and finalists from the 1st qualification round) competing head to head for a chance to qualify to the finals.

masters 35+ category:Will be held on Friday, September 11th at Wadi Degla Club October 1 in 6th of October.

Teams Competition, Female Masters 35+, and Male Masters 46+ will be held on Friday and Saturday 16th & 17th of October. Location to be announced soon.

international zoUK FlaSh mob daY 2015 in eGYptSeptember 19Very soon we will start the training for this amazing event! Every September, we celebrate Peace and Zouk Day all over the globe by participating in the biggest flash mob of dancing ever! Latin Love Dance School Cairo represents to team from Cairo, Egypt! Free trainings will be provided for everyone who wants to join; we will all learn one choreo that the entire globe is going to perform on 19 September 2015!

For more information and reservation, you may contact:01012011141

the pharaonS international CroSS CoUntrY rallYSeptember 27Come and join a week-long endurance race that starts at the Pyramids of Giza and takes a circular route on the sands around Cairo, this event attracts motorcyclists and drivers from around the world. For visitors, it is a spectacular sight.

For more information and reservation, you may contact:www.pharaonsrally.com

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On August 21st, the Train For Aim Aquathlon at Hacienda Bay took place, organized by new affiliate TheTriFactory. Aquathlons are sporting events recognized by the International Triathlon Union (ITU), which follow the concept of triathlon without the inclusion of the cycling stage. The result is a shorter, faster race that combines swimming and running. TFA’s Aquathlon allowed participants to compete

individually or as a relay team through relatively short distances of the race – 500m swim and 5k run. Over 250 athletes of all ages, abilities, and experience levels registered for the race, with a 100%

completion rate and a wonderful experience for all. Finally, Train For Aim and TheTriFactory announced the annual Sahl Hasheesh Triathlon will take place on the weekend of December 11th and 12th!

train For aim aquathlon 2015 the FitterS

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The Fitness magazine hosted its monthly challenge at Eight Fitness Club, where contestants had to complete several rounds in 5 minutes. The rounds included 10 kettlebell swings (males 8 kg/males 12 kg) and 10 burpees.

The male winner was Sharaf Tantawy with 6 rounds and 17 repetitions and female winner was Eman Khalifa with 5 rounds and 2 repetitions. Each winner received 1 month membership in Eight Fitness Club, 1 night accommodation

at Hilton Pyramids Gold Resort, products from Nature’s Selection, and a feature in The Fitness magazine.

the Fitness magazine monthly Challenge

FolloW US on FaCebooK: The Fitness magazine, Eight Fitness Club

on inStaGram @thefitnessmagazine @eightfitnessclub

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

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