FIRSTFIT Newsletter - Issue 06

UAE'S FIRST & ONLY LIFESTYLE | HEALTH & FITNESS NEWSLETTER Issue 06 | firstfitnewsletter.com

HOW TO TRAIN LIKEAN OLYMPIAN:VICTORIA PENDLETON

MAKE "MODERATION" YOUR VACATION MANTRA

MEDITERRANEANFETA SALAD WITH POMEGRANATE DRESSING

How to look and feel

ten years younger!

Exclusive Interview

with UAE’s TopEmirati Designer

Ms. LamyaAbedin

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EDITORS VIEW

Dr. B.K.YusufChairman

Dr. Samir Mohamed YusufFounder & Chief Editor

Shafik MohamedDirector – Business [email protected]

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www.livewebsolutions.in

Mohammed NiazPhotographer

[email protected]

Alia M.Coordinator

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Summer seems to be getting

longer perhaps giving us more

reasons to provide a source of

Vitamin D to our bodies! So for

all those of you who lack of this

particular vitamin, just go out

there and get some!

B u t , e v e r y t h i n g i n

MODERATION! Yes that is

what our 6th Issue is being

more focused on. How unique

individuals we are, Moderation

at all levels and having a clear

mindset with positive thinking

takes us all a long way.

We hope for every edition of our

newsletter to make an impact

on all your minds in a way that is

suitable to you and help you achieve your healthy lifestyle goals.

I believe the very reason you have picked FIRSTFIT newsletter and probably

reading through the articles now is because you believe in us and we thank

you for your support!

Stay fit with FirstFit!

CO

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EN

TS CORRECTIVE & FUNCTIONAL TRAINING

MINDSET

NUTRITION, DIETS & SUPPLEMENTS

CELEBRITY FITNESS

XCLUSIVE INTERVIEW

INTERNATIONAL FITNESS

FITNESS XPERT

CAUSE 'V' CARE

HEALTH & FITNESS TIPS

XERCISE

SENIOR FIT CITIZEN

FOOD FACTS

RECIPES

DR. S FITNESS

WOMEN'S WORLD

KIDZ FITNESS

IN TRENDZ SPORTS

DENTAL CHECK

DOCTOR'S SAY

FAMILY HEALTH

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ur bodies were made for balance; in

every sense of the word. We use the

word “balance”to describe how stable or Ounstable we are when we move or try not to

move. We also use the word “balance” to describe

the state of being at peace, rest, order, or

harmony. Balance, in every sense, is essential for

a healthy life.

Physically, we need balance to move well and

express our body’s full potential. Balance Keeps

us from falling and getting injured, and having

balance allows our brain to remove the “brakes”

from our bodies. Having balance (good posture,

sharp reflexes, dexterity, agility) allows us to be

free to enjoy a life of vitality. The secret to having

balance is to have a healthy vestibular system.

The secret to having a healthy vestibular system is

to move like a child; to learn to roll, to crawl, to

walk, to run, to spin, to play, to laugh.

Physical balance is born from movement.

Physical balance is aborted, or lost, through

idleness. Life is like a sphere, and you are in the

center. You are surrounded by so many issues,

events, stories, habits, influences, and

information. Life is constantly poking and

prodding at you; trying to throw you into a spiral

of chaos.

Look around; so many people nowadays have

lost their sense of balance leading to depression,

anger issues, drug and alcohol dependency, and

food issues. Mental balance is a necessity in order

to navigate all of life’s issues. Without mental

balance, life handles us, we don’t handle life.

Much the same way we obtain physical balance:

We move. Movement really is good medicine. It

does more than just heal the body. It heals and

repairs the mind and the emotions. Moving the

way we were designed soothes the soul. It calms

us, much the same way as rocking a crying baby

helps calm and soothe them. Our brains, and our

minds, crave movement. When we feed and

nourish our brains with movement, we are also

feeding and nourishing our soul.

Don’t believe me? Take a nice, purposeful walk in

nature the next time you feel anxious, angry,

stressed, or confused. I will bet the walking

literally walks a lot of those feelings right out of

you, or at least makes them seem greatly

diminished.

We were made to move. If we don’t do what we

were made to do, we spiral out of balance.If we

don’t move, we obtain “poor” physical balance

and allow life to knock us about. If we do move

regularly, like we were made to, we enjoy the

freedom of health and become more mentally

liberated so that we have a greater capacity to

handle any “curve balls” that life may throw at us.

So let me ask you this, “Do you have balance?”

Can you cope with stress well or are you

struggling? Do you express a positive attitude to

the world or do you blame the world for your

misfortunes? If the answer was the latter to both

questions you know one of the first fundamental

things you need to do. Now get moving!

So how do we obtain mental balance?

Matt Coe, CEO and Creative Director of OP

Integrated Lifestyle Centre, a hugely

innovative, fun and cutting edge facility on

29th Floor, Silver Tower, “I” Cluster, JLT,

Dubai. For more information call OP on

+971 43653399.

CORRECTIVE & FUNCTIONAL TRAINING

04 FIRST FIT FIRSTFITNEWSLETTER.COM|

MATT COE

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KEEPING BALANCED?

Carolyn Coe is an NLP Master Practitioner,

hypnotherapist and life-performance coach.

Find Carolyn at OP Integrated Lifestyle Centre,

29th Floor, Silver Tower, Cluster I, JLT

Phone: 04 365 3399

Many of my coaching clients first come to me

looking for the epiphany: that instant moment

when you have it figured out, and all of the

emotional pain is wiped away with clarity.

Sometimes it happens for them. They return with

excited emotions and they say, “I had my aha

moment!”

It’s great to have an epiphany, but what you do

with that new clarity is what matters most.

Most of our habits are so ingrained in our lives

that changing behaviors causes regression. Most

epiphanies force us to see situations and

ourselves in a new light. The next step is courage.

And taking that step to live out your epiphany is

when real transformation happens.

In my own life I've had some powerful moments.

But the ones that have impacted my life the most

are the ones I've put into practice.

Below are eight epiphanies everyone should

have. They have certainly changed my life for the

better, and maybe they can help you.

You aren’t what people say you

are.

What matters most is what you say and

feel about yourself. You get to choose; you can let

others define you and tell you who you are, or

you can show them who you are. Be you. The

world needs you as you are.

Plan B is often better than Plan

A.

The most freeing moment in your life is

when you let go of what you think is best for you

and allow the universe to show you what you

really need. Stop holding on to what is no longer

working: that job, that relationship, that dream. If

it feels like hard work and is causing you more

pain than gain, it is time to release it. Instead,

follow your heart.

You are not the number on the

scale.

At the end of your life the weight

struggles, the food wars, or the obsession with

new diets and trying to look a certain way will

have no relevance. The only thing that matters is

what is in your heart. How you make people feel

and how you make YOU feel is more important

than how you look.

The journey is more important

than the goal.

Yes reaching goals are important, but the

actual process of becoming, growing, learning

and developing into who we need to become is

the real sweet stuff that makes a wonderful life.

Enjoy the journey as much as the reward.

Being alone doesn’t mean you'll

be lonely.

The fear of being alone strikes the heart

and makes many people settle. But when you

learn to love your own company, you will see that

you are never really lonely.

It will never be all done.

The to-do lists, the chores, the things we

race around to get done, will never be

done. It is called life. Situations, chores, to do lists

will always unfold. Instead of focusing on the end

result, be in the process and celebrate what you

have accomplished.

Emotional pain shows up to

show us what we need to change.

Sadness, depression, and heartache are

gentle reminders to probe deeper into our life.

Look at what is not working and be open to living

your life in new ways. You will see that one day it

will all make sense.

CAROLYN COE

MINDSET

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You don’t have to find your

purpose; it will find you.

The transition period between you were

and where you are going can be painful, but on

your journey of finding purpose. Recognize that

there is purpose in the pain. Each step you take is

helping you carve out more of how you really are.

Instead of regretting or resisting, try turning

inward and embrace the journey into joy.

8

HAPPINESS TRUTHS YOU SHOULD ACCEPT TO KEEP MOVING FORWARD8

This is a form of vitamin D, also called vitamin D3.

Vitamin D3 promotes calcium's absorption and

functions for teen's and children's healthy teeth

and bones, prevents loss of bone mass, and treats

bone disorders.

It protects against adult and elderly muscle

weakness and immune system issues, and lowers

the risk of colon, breast, and cancers.

Vitamin D helps to maintain strong bones. It does

so by helping the body absorb calcium (one of

bone's main building blocks) from food and

supplements.

People who get too little vitamin D may develop

oft, thin, and brittle bones, a condition known as

rickets in children and osteomalacia in adults.

Vitamin D has other roles in the body

1) Modulation of cell growth

2) Neuromuscular and immune function, and

3) Reduction of inflammation

4) Many genes encoding proteins that regulate

cell proliferation, differentiation, and

apoptosis are modulated in part by vitamin D

The best measure of one's vitamin D status is

blood levels of a form known as 25- hydroxy

vitamin D. Levels are described in either

nanomoles per litre (nmol/L) or nano grams per

millilitre (ng/mL), where1nmol/ L=0.4ng/mL.

In general, levels below 30nmol/L (12ng/mL) are

NUTRITION, DIET & SUPPLEMENTS

06 FIRST FIT FIRSTFITNEWSLETTER.COM|

FORM OF VITAMIN D -

CHOLECALCIFEROL(VITAMIN D3)

too low for bone or overall health, and levels

above125nmol/L(50ng/mL) are probably too

high. Levels of 50nmol/L or above (20ng/mLor

above) are sufficient for most people.

Certain other groups may not get enough

vitamin D: Breast fed infants, since human milk

is a poor source of the nutrient. Breastfed infants

should be given a supplement of 400IUof

vitamin D each day.

=Older adults, since their skin doesn't make

vitamin D when exposed to sunlight as

efficiently as when they were young, and

their kidneys are less able to convert vitamin

D to its active form.

=People with dark skin as their skin have less

ability to produce vitamin D from the sun.

=People with disorders such as Crohn's disease

or celiac disease who don't handle fat

properly, because vitamin D needs fat to be

absorbed.

=Obese people, because their body fat binds to

some vitamin D and prevents it from getting

into the blood.

=People who avoid the sun or who cover their

bodies with sun screen or clothing should

include good sources of vitamin D in their

diets or take a supplement.

Vitamin D is being studied for its possible

connections to several diseases and medical

problems ,including diabetes, hypertension, and

auto immune conditions such as multiple

sclerosis. Two of them discussed below are bone

disorders and some types of cancer.

BONE DISORDERS

As they get older, millions of people (mostly

women, but men too) develop, or are at risk of,

osteoporosis, where bones become fragile and

may fracture if one falls. It is one consequence of

not getting enough calcium and vitamin D over

the long term. Supplements of both vitamin D3

(at700–800IU/day) and calcium (500–1,200

mg/day) have been shown to reduce the risk of

bone loss and fractures in elderly people aged

62–85 years. Men and women should talk with

their health care providers about their needs for

vitamin D (and calcium) as part of an overall plan

to prevent or treat osteoporosis.

LIFE STAGE RECOMMENDED AMOUNT

Birth to12 months 400IU

Children 1–13 years 600IU

Teens 14–18 years 600IU

Adults 19–70 years 600IU

Adults 71 years and older 800IU

Pregnant and breast

feeding women 600IU

WHYSPRAY?

Now available at FIRSTFIT, for more information write or order at [email protected]

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CELEBRITY FITNESS

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HOW TO TRAIN LIKEAN OLYMPIAN:

VICTORIA PENDLETON

CELEBRITY FITNESS


GOLD MEDAL WINNING

ATHLETE VICTORIA PEND-

LETON IS AN ENGLISH

FORMER TRACK CYCLIST

WHO SPECIALIZES IN THE

SPRINT, TEAM SPRINT AND

KEIRIN DISCIPLINES. HERE

ARE SOME OF HER BEST

DOS AND DON’TS TRAINING

TIPS TO GET YOUR FITNESS

AND EXERCISE REGIME

EFFICIENT AND EFFE-

CTIVE.

LUCY OBEN - PEPRAFASHION & CELEBRITY WRITERXCLUSIVETOUCH

BA (Hons) Media & Modern Literature - Goldsmith's College, University of London.PG DIPLOMA ICCE: Online Journalism - Goldsmith's College, University of LondonFashion & Celebrity Writer at XclusiveTouch: http://www.xclusivetouch.co.uk/author/lucy/

Contact Information:E-mail: [email protected]: 00447935603815 Twitter: @LucyObenPepraFacebook: https://www.facebook.com/lucy.obenpepra

DOS:

1/ Get pumped beforehand with energetic

music

‘Before the race, I listen to some upbeat music to

get in the zone. Something that makes you feel all

energised, your foot tap, and really gets you

going. For me, anything with the Foo Fighters or

a bit of Prodigy and I’m happy! Make it something

you really love, something that you sing out loud!’

2/ Eat slow-releasing carbs for breakfast

‘On the day of the race, I’ll have muesli for

breakfast. I make my own muesli at home with

oats, buckwheat flakes, nuts and seeds served

with almond milk. I’ll probably have a green juice

as well to go with it. Make sure you eat three

hours before you actually compete and then just

top up if you need to. A little sip here and there

and maybe a banana, something easy to digest.’

3/ Mix n’ Match your fitness regime

‘I've never been allowed to run before. As a cyclist

it was banned because of the use of different

muscle groups and risk of injury. It's been new

and exciting thing to do.

I do lots of different things now. With my personal

training course I've been learning a few different

training methods and equipment I've never really

used before.

Variation is good, when something gets boring,

dry and stale you're less likely to do it as you don't

enjoy it. It's nice to change things up’.

1/ Eat processed foods and drinks

‘Being an athlete means I’m really aware that

everything I put into my body is vitally important.

I’ve always cooked everything from scratch and

rarely do I eat anything that’s pre-made or pre-

processed. If I cut corners there, then it might be

worth point one of a second and you can’t take

risks, it’s part of the job. Eating well is something I

really enjoy doing. I like making healthy colourful

stuff and I’m trying to eat a bit more raw food

these days.’

2/ Forget to eat after

‘A lot of people wait too long to eat after [a race]

and they miss the ideal opportunity to rebuild and

grow their muscle. You definitely need to make

sure you get a good protein based meal in, within

40 minutes of finishing if possible. If you don’t

take a protein supplement or a protein shake,

definitely get a well balanced meal with plenty of

protein and amino acids in. The sooner you get

that food on-board afterwards, the more

complete your recovery will be and the better

your body will adapt to it.’

3/ Fall into someone else’s stride

‘The thing I found really hard when I first started

was not to fall into somebody else’s stride pattern.

Try to zone out to what other people’s feet are

doing. Like the way Scott [Victoria’s husband]

runs is very different from the way I run and I just

think, ‘I don’t want to hear your feet, they’re

making me run funny to be honest!’ You can’t

help it, you naturally fall into that rhythm but try to

just zone out from all of the noises other people

are making and just do your own thing.’

DON’TS:

COVER STORY - XCLUSIVE INTERVIEW

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XCLUSIVE INTERVIEW WITH MS. LAMYA ABEDIN

1. Can we know a little more about Ms.

Lamya Abdein?

2. What made you come up with the name

‘Queen of Spades’?

3. What's your relationship with your

country?

4. When you started ‘Queen of spades’ did

your peers take you seriously and support

you in regards to what you wanted to do?

A lover of all things artistic and beautiful, I'm a

creative soul who is having a tryst with the world

of fashion and design. I live and love what I do

and never leave a stone unturned towards

achieving my dreams and aspirations. It is this

passion that has made me who I am today - a

designer, a creator, a woman of substance, a

mother, a wife and the founder and creative

director of my boutique, haute couture brand -

QUEEN OF SPADES.

Royalty, exclusivity and creativity come together

beautifully in a deck of cards - and are just the

qualities I appreciate as my biggest design assets.

So like the Queen of Spades is considered a

powerful draw in a game of cards, I too was

inspired to make each of my creations befit a

queen. I wanted to give the wearer the power of

exclusivity. Be it through a creative design

statement or an exclusive texture, I always

ensure that when you are wearing a Queen of

Spades it is one of a kind in existence, giving my

clients the unrivalled feeling of uniqueness. A

Queen of Spades abaya isn't just a fashion

statement, it's a garment that has been

thoughtfully designed and proudly showcases a

story that glorifies the materials, the weaves and

the style used to produce it.

I'm a proud Emirati of the glorious UAE. It is an

honor to have a motherland like my country

which leads the way in every sphere of human

development. I pay my tribute to the UAE in my

humble way by representing the country's culture

and traditions through my work.

Being self-taught, trials and errors were an

integral part of my journey as a designer. And I

believe that it truly honed my skills as a creator. It

was my peers and family that encouraged me to

turn my ardent love for fashion, styling, beauty,

textiles, culture and history to create something

novel. Having lived outside of the UAE in various

countries in the Gulf, Middle East, Europe and

North Africa, I decided to take a lesson from all

the diversity in culture I had seen, to blend it into

designs for my national dress and give it a whole

new fashion statement which is culturally rich,

soaked in tradition and absolutely exclusive.

I have been lucky that I have found great

supporters in my path - from sponsors and

businesses, to retailers and even celebrities. Each

of the incredible partners of Queen of Spades

have been my pillars of strength. And through it

all my ever-loving and precious family has been

by my side boosting me from strength to

strength.

5. How important is it to brand yourself?

6. Does size really matter in the fashion

industry?

7.What has been your biggest challenge

within this region?

Your brand is a sum of who you are and what you

present to your customers. So it is important in

being known or recognized for the right reasons.

But what is even more important is what your

brand stands for and how people perceive and

relate to your brand. After all your entire brand is

only as good as your product. Your customers

should feel your brand promises towards them

and it becomes the brand owner's responsibility

to deliver on that promise, consistently and

honestly. And finally, it's your unique offering, that

lets your brand stand out and be the preferred

one.

Fashion is a statement. It's an expression of how

you see yourself flaunting a style. In an ideal

world we should wear what best suits our body

type. At Queen of Spades we do made-to-

measure pieces which are created to suit and fit

the customer in a bespoke manner. I personally

believe that you can be fashionable only when

you are comfortable and confident. That I feel is

the best solution to fashion & style, no matter the

size.

Being an Emirati designer I'm lucky to be in

country which is always striving to be the best in

every field. This has given my profession a big

boost. I have chosen to take my national dress to

international heights of fashion. And while the

region has been a great supporter to local artisans

and designers, it has not always been easy to

place the abaya on a fashion pedestal. Steeped in

culture I have always been careful to not override

tradition with just any catwalk trend but instead

put tradition on the forefront of an international

fashion platform. Today I feel my abaya creations

can be worn by any fashion lover across the globe

and also be cherished by every self-respecting,

fashionable Emirati. It's been a hard balance to

achieve but I have chosen to never compromise

tradition.

Like success in any field, qualities like hard work

and perseverance are instrumental. From my

experience I have also seen that when you turn

your true passion into your career the end result is

a beautiful summation of your hard work and

best creative interests. I see each product I create

today as a bespoke result of my love, sincerity,

and exclusive sense of design that I devote to that

piece of garment. And when I see a happy

customer looking beautiful in an ensemble I

created, I feel I have reached a personal sense of

accomplishment. I strive to reach this personal

sense of accomplishment with every single

product I create and that to me is my success.

I often do working lunches Downtown Dubai is a

usual haunt for my business luncheons. Though I

love exploring new spots and in Dubai you never

have a dearth of those. But my favourite hangout

has to be my home, surrounded by my family.

Monica Belucci is one of my style icons. She has

beautiful features that are a great mix of

Mediterranean and Middle Eastern looks and

that’s the kind of look that can well complement

the styles of my creations.

Another eternal favourite is Angelina Jolie. She is

an international face known by all. A mother, a

wife, a volunteer she is the perfect all-rounder

who can glam up for the red carpet with as much

ease as she can take on a world project with a

worthy cause. She exuberates a style she is

confident of and comfortable in. That’s the

personality my designs emulate as well.

Follow your passion. When you make your top

interests your career choice, hard work and long

hours become a natural inclusion. Never be afraid

to explore your passion thoroughly, because

nothing ventured is nothing gained. Set yourself

personal goals and do everything in your

capability to achieve that goal. Invest in the basics

of good work and success will eventually follow...

No matter your nationality, if you have a QoS

abaya you are always sure to pull a look together

that no one can replicate.

8. Can you tell us based on your experience

what it takes to become a successful fashion

designer?

9. Where’s your favorite place to hang out in

Dubai?

10. If you could dress any celebrity who

would it be?

11. What is your advice to young people?

12. Your message to all our readers?

COVER STORY - XCLUSIVE INTERVIEW


BY SAMINA YUSUF

Are you confused by the fitness industry's latest

fads and recommendations? Well I was and so I

tried out the latest trends in fitness and here are

my findings to eliminate the mystery and

contradictions. I hope they save you time,

expense frustration and injury, because believe

me; some of them make fantastic and unrealistic

claims about weight loss and fitness.

Let's start with these million selling DVDs that are

flooding the market costing up to hundreds of

pounds – the models and participants allege they

lose between 08– 50 pounds and 6 – 30 inches

in just 6 weeks. At the upper end, weekly that's

some 8+ pounds and 6 inches off various body

parts. The only way you are going to achieve the

extraordinary results claimed above, is by

following a diet plan and working out every day.

The marketing tactics on these fitness adverts

focus on the exercises but they tell you very little

about the dietary restrictions and assume your life

is so ordered and stress-free that you are going to

have time to do this 5 – 7 days a week. I am not

saying their claims aren't possible, but are they

sustainable and what sacrifices and lifestyle

changes do you have to make to reach that

target?

Some even offer a 30 day money back

guarantee. Back in the days when I was taken in

by these adverts, I bought some questionable

fitness props only to find they were very badly

designed, boring and limited in movement,

direction and results. I found out that the buying

was the easy bit, but returning the product within

the 30-days money back guarantee of a full

refund was quite the opposite. The postage and

packing is sometimes three times what you paid

to buy it, not to mention the inconvenience of

repacking a heavy barbell with equally heavy

plates; or a heavy combination all-over-home

gym or the ab machine.

Whilst working as a studio instructor in a

mainstream gym, I noticed clients doing up to 7

classes a week, from step, spin, aerobics, pump

and circuit training year after year and often

wondered why they never seemed to lose

weight. The reason is that most of them

compensated for the hard work they put in by

over-eating. Until one is ready to face the truth,

she/he will remain overweight, fatigued and a

candidate for obesity-related illnesses. For those

of you who work out at the studio, doing back-

to-back classes and wondering why they aren’t

getting results. Well you can do too much without

refueling and resting, and your body will eat lean

muscle tissue as an energy source. So, all that

hard work is wasted as you didn't refuel and rest

well.

What the industry has got right is, that hours

spent in the gym doing LISS (low intensity steady

state training) several times a week is old hat. At

the other end of the scale we have HIIT (high

intensity interval training) making claims that 4 –

20 minutes a day will get you the results and the

body you have dreamed of. If anything, this level

of exercise can cause fatigue, muscle soreness

and can lead to immune disorders, addiction (hey,

that used to be me!) and injuries. This may be

suitable for the ultra-fit athletic type who has

industry knowledge and experience of intensity

training, but for the average client, this can take

them out of action for weeks or even months. So,

if LISS and HIIT don’t cut it, what does?

I have always believed that moderation and

variety is the key to sustainable and results-driven

work outs. You don't need to pay gym

membership fees, spend hours working out and

you won't plateau. I recommend is that you find a

form of exercise that won't eat up your day and

clean out your wallet. If you enjoy running,

instead of pounding the pavements for say an

hour a day, turn it into intervals of say 20 minutes

x 2 per week and throw in some muscle building

exercises at home or in the gym at least once a

week. I personally find free-weights work the

best for me as machines only allow your body to

move in one direction, working one body part at a

time. (Great for weight lifters). The advantage of

free weights is that you can work more body

parts in the same amount of time. These

compound exercises deliver quicker results than

isolation exercises, where you are only working

one muscle group at a time, moving from

machine to machine, hanging around for other

members to finish their sets, losing momentum

and then wiping down someone else's sweat –

enough said!

If you're short of time or want to ease yourself

into exercise you don't even need dumbbells,

your own body and 2 small bottles of water work

really well, especially if you want to burn fat and

develop long, lean, sexy muscles. So, here's my

recommendation for a 15 minute workout x 3 per

INTERNATIONAL FITNESS


THE ONLY WAY IS MODERATION!KARLA WINTERFITNESS EXPERTUK

week. I am guessing that you won't even want to

stop at the end of the 15 minutes!

START by doing a warm up of your choice for 5

minutes with two bottles or light dumbbells in

each hand. Variety is best but a typical example

could be:

Find a form of exercise that you enjoy and can

incorporate into your lifestyle – it can be power

walking, intervals, dancing, salsa or swimming. If

you really don't enjoy mainstream fitness or

haven't found something that works for you, I

would strongly recommend you try Krazy

Kombat (Kickboxing) which is a great all-over

body workout combining cardiovascular fitness

with muscle toning, and it can be as high or low

impact as you want to go on with the day. I have

been teaching this for years. However, don't

blame me if you get hooked!

Yours in Health and Fitness,

1. Single step touch (right and left), double step

touch to the right and double to the left. Then

single, single double, double. Make sure you

include your arms – the more body parts

utilized, the quicker the results.

2.On the spot : with arms above head do

alternate front knee raises – as each knee

comes up, your elbows come down about two

inches which will work your abdominals at the

same time.

3. Lunge forward to each end of the room. If

you have knee problems, just keep it to a slight

bend in the forward facing knee and keep your

abs tight throughout. Now lunge back and you

will really feel this in your calves. The deeper

you go, the more energy you will expend but

listen to your body and if you feel pain, ease

up, modify or stop.

4.Run on the spot for 45 seconds using your

arms as balance and momentum. Keep it low

during the warm up. Walk on the spot for 15

seconds and repeat the run.

5. Finish off with heel raises and outward arms

circles x 8 and inward arm circles x 8.

If you are sticking to a 15 minute workout x 3

per week, I would recommend the following:

5 minute warm up, 5 minutes of muscle

toning and a 5 minute stretch to finish off:

Day 01: Warm up plus biceps and triceps.

Chest and abdominal workout On the mat.

Day 02: Rest Day

Day 03: Warm up and work shoulders and

trapezius and finish with standing abdominals.

Day 04: Rest Day

Day 05: Warm up and work lower body

(squats, lunges, front and back kicks and finish

with mat work on the abdominals and back.

Days 06 and 07: Keep as mobile as possible –

get up and do some squats or sit on a Swiss

Ball during the TV adverts. Lift and lower

yourself from your chair or settee several

times throughout the day.

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GRANT GOESFOUNDER - FITNESSLINK

Unfortunately, there is a prevalent theme that

runs in health and fitness marketing and

advertising that is in stark contrast to this fact.

The “one size fits all” message screams at us

from ads, magazines and infomercials,

convincing us that a certain product is the

answer to getting in shape (and fast!) no

matter what your history, body or lifestyle is

doing.

The truth is, a good winning diet and the best

workout program are the ones that work for

you and that you can stick with. Each of us

needs to find something that we can do every

day, and continue doing on a consistent basis.

And we each need to find a way of eating

healthy that works well within our lifestyle day

in and day out.

But HOW?! Here are a few quick tips to help

you figure that one out.

When trying to figure out how to go about

deciding which workout, program or activity is

right for you, here’s a few things to think

about!

1. Is it enjoyable? No, you don’t have to be

scream-it-from-the-rooftop ecstatic

about it and want to Instagram your every

workout session (hey, it happens), but you

should have a certain amount of

enthusiasm about your workout or activity

and genuinely enjoy it. On a related note,

if you find yourself dreading it – it’s time to

change up your current activity or diet!

2. Can you maintain it? Living in the UAE,

we’re all living busy lifestyles yet each is its

own. Different working hours, family

commitments and general lifestyles will,

to a certain extent, dictate what you can

sustain over the long term. Even if you

love what you’re doing, preparing your

meals every morning or lifting weights for

an hour might not be right for you. Start

with a time commitment that's

manageable, and then add in more later.

Small steps. Big rewards.

3. Do you have support? A gym buddy, a

physical or online community, a workout

tracker or a forum of like minded people

can go a long way. Support for your

routine in whatever form works for you is

essential in helping you stick with your

program. Without it, it’s easier to quit

when you feel like you’re doing it alone.

4. Can you see results? Enjoying yourself

and keeping up your fitness routine is

great, but it should also be accompanied

by actual physical and mental results.

Make sure to track your progress over

time to make sure you are inching closer

to your goal, whatever that might be. It

might be that you’ve increased the weight

you are lifting, completing the same

workout in less time, or have improved

measurements like body fat percentage,

cholesterol or blood pressure.

To become healthier we need to become

people who try different things and listen to

our bodies. Despite clever marketing preying

on our quick-fix mentality, there’s no such

thing as one-size-fits-all when it comes to

your health and fitness. When it comes down

to it, there’s only you and your body, and what

works for that. Once you accept that, and the

fact that it will involve some trial and error,

you are half way closer to the lifestyle that will

help you be the best you can be!

WE ARE ALL UNIQUEINDIVIDUALS!

WE ARE ALL UNIQUEINDIVIDUALS!

There is a universal truth that everyone seems to forget. We are all different! This is

especially true when it comes to health and fitness. One person adapts quickly to a certain

type of training while another does not, someone’s stomach loves foods that others can’t

handle, some people love running while others dread the thought.

CAUSE 'V' CARE


Some learning tools and tips for parents of

children with special needs before their child

begin their life at school -

DON’T DELAY - If you notice that your child

needs help at early stages where in you feel there

is no major development taking place as the child

is growing, consult your medical doctor and have

him refer you to a specialist in whatever area your

child needs help.

RIGHT DIAGNOSIS – Ensure your child is

properly diagnosed. Most often a specialist will

need to assess your child several times. A second

or third opinion at different locations with various

specialists would be great to have the right

diagnosis.

BE INFORMED - There are various types of

disabilities and the qualification of the specialist

who is doing the testing.

Don’t wait too long. Some parents think their

children will grow out of these conditions and put

off diagnosis and treatment. This could be a fatal

educational mistake for your child.

For children 2 & under you may want to wait until

they are in pre-school. Attend parenting classes

that help you establish a basic timetable to

Here is a brief summary of conditions:

Mental retardation: slower development

Speech and Language: expression and

comprehension impairments

Physical Disabilities: visual, motor

problems or other conditions

Emotional Disabilities: behavior and social

difficulties

Learning Disabilities: Sense and message

distortions.

monitor your children's developmental

achievements and needs.

Although there is a worry of having sufficient

schools or organizations that cater to special

needs children, UAE is taking every step to

ensure there will be enough in the near future

however the current organizations in this country

are dedicated to serving as many children who

require assistance for medical, mental or

psychological disabilities. Many of these groups

work with children all the way through adulthood,

allowing them to receive the extra help they need

to flourish and become happy, healthy members

of society.

Whether you have a child with a special need or

you're looking to support a family who, these

organizations can aid you in your journey to

accepting and supporting you in every possible

way!

Education begins at home for

every Special Child

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I love vacations but I am even careful

about what I put on that plate and No I “don't deprive myself at all. When you

take a trip, does your Diet go on vacation, too?

Many people use vacations as an excuse to

live it up by eating rich foods they don't

normally eat, or eating super-size restaurant

portions. I admit Vacations should be fun but

are you living just to eat? You can keep a

balance between eating good and feeling

good and not eat over size portions feeling

lethargic but it is possible to enjoy your

vacation without packing extra pounds for the

trip home. The secret is: choose foods wisely,

make "moderation" your vacation mantra, and

stay as active as possible during your trip.”

BHUMICKA SINGHFitness Consultant, Aerobic Expert andInternational Celebrity Fitness Expert

Watch out for more fun articles

from me in FirstFit and you can

contact me at

www.bhumicka.com



Here are more tips to help you take your diet on

vacation:

VACATION TIP NO. 1: GO FOR ZERO-

CALORIE BEVERAGES

You don't need hundreds and hundreds of

calories from beverages in addition to the extra

calories you'll be consuming from food. The good

news is there are usually plenty of no-calorie

drink options at most restaurants. Ask for lemon

or lime for your glass of ice water or order

unsweetened hot or cold tea, coffee, sparkling

water, club soda, or diet soda. The bad news is

that alcohol can be a diet disaster when you're on

vacation. For those of us who tend to drink more

while on vacation perhaps frozen margaritas by

day and a few glasses of wine by night could do

but remember each alcoholic drink can tack on

about 150 to 450 calories.

VACATION TIP NO.2: DOWNSIZE YOUR

PORTIONS

It doesn't make sense to deprive yourself of

enjoyable foods while you're on vacation. Instead,

cut by ordering an appetizer instead of an entree.

You could also split an entree with your dining

partner.

VACATION TIP NO. 3: ASK YOUR WAITER

QUESTIONS

1. Ask how a dish is prepared and served. Then,

you can request that your selection be

prepared or served differently, if necessary.

For example, meats that are fried can often

be ordered grilled instead.

Some Fats Are Good for You such as:

Polyunsaturated fats help lower cholesterol.

Found in fatty fish, vegetable oils, and nuts

and sunflower seeds.

Monoun saturated fats: Substituted for

saturated fats in your diet, they help lower

bad LDL cholesterol and don't reduce good

HDL cholesterol. Found in canola oil, olive oil,

olives, avocados, nuts, and nut butters. Opt for

these!

2. Ask for sauces, gravy, and dressings to be

served on the side so you can use a modest

portion

3. Ask that your entree be served with fresh

vegetables (no butter or sauce, please) or a

side salad instead of the usual French fries.

4. Request whole grains whenever possible.

Some restaurants offer 100% whole-wheat

bread and buns, whole-grain blend pasta,

tortillas, and steamed brown rice.

VACATION TIP NO. 4: ORDER FRUITS AND

VEGGIES EVERY CHANCE YOU GET

Look for opportunities to order dishes that include

high-nutrient, high-fiber fruits and vegetables.

Entree salads or side salads made with spinach or

lettuce are a fun way to get your vegetables. If

you're ordering something like a shrimp or

chicken, you can ask the restaurant to add some

grilled vegetables.

VACATION TIP NO. 5: BE CAREFUL WITH

DRESSINGS

Some types of condiments are super-high in

calories and fat, especially creamy sauces and

spreads like mayonnaise. Opt for condiments that

contribute less than 25 calories per serving, like

catsup, marinara, mustard, or BBQ sauce.

VACATION DIET TIP NO. 6: GO FISHING IN

RESTAURANTS

Make it a point to enjoy seafood when you eat

out. It's a great way to get your weekly dose of

fish and their heart-healthy omega-3 fatty acids.

But there is a catch - avoid battered and fried fish

dishes. Instead, look for grilled (and non-buttered)

selections. If the fish dish comes with a sauce, just

order it on the side.

VACATION TIP NO. 7: BEWARE OF THE

SNACKS

If you're famished when you sit down at the

restaurant, those table munchies like bread,

crackers, or chips will be looking really good. But

these little bites can add hundreds and hundreds

of calories, and fill you up before your meal ever

arrives. So tell your server you don't want any or

order a no-calorie beverage and a salad or

healthy appetizer instead.

VACATION TIP NO. 8: HAVE DESSERT, BUT

SPLIT

Part of being on vacation is enjoying life, and part

of enjoying life is ordering dessert when you

really want to. If your meal has left you satisfied,

you can take your dessert with you and enjoy it

later when you are hungry again. You can also

share your dessert with one or more dining

partners, either at the table or later on. Often it's

the first few bites that we most enjoy anyway. So

aim for satisfying your dessert craving with a

handful of bites that you take the time to savor.

MAKE "MODERATION" YOUR VACATION MANTRADON'T GAIN WEIGHT ON HOLIDAYS BY FOLLOWING THESE SIMPLE TIPS

FISH IS GOOD FOR YOUR

HEART

Fish is a healthy choice when dining out.

Ordering seafood such as salmon and tuna

adds omega-3 fatty acids to your diet. They

are a type of polyunsaturated fat that helps

lower your heart disease risk. You’ll also

find omega-3s in walnuts and edamame

(soybeans).

AVOID FRIED FOODS AND

ADDED CHEESE

Eating out often means getting too much

saturated fat, cholesterol, sodium, and

calories. How can you spot the dangers?

Saturated fats come mostly from meat and

whole-fat dairy foods. Tropical oils like palm

oil and coconut oil, and butter are also

saturated fats. Cholesterol is found in

animal fats. Primarily the saturated fat and

the cholesterol.

QUICK TIPS

XERCISE


At the top of most people's wish lists are two things: to spend more

time with their partner and to exercise more. Lack of time can

make both these promises hard to keep. So why don't you and your

nearest and dearest plan to exercise together once a week? Of

course, these exercises can be done with any training partner, but

it's always nicer to do them with someone special.

CARDIOFOR

COUPLESFive great ways to

exercise with your loved one

BY DAMIEN KELLY

XERCISE


5. Partner ball squatsStand back to back with a Swiss ball between you.

Lean back until the ball is firmly wedged into your

lower backs. Maintaining the pressure, both

partners take two small steps forward. Lower

until your thighs are parallel to the ground. Keep

your knees behind the line of your toes. Look

straight ahead. Stand up and go straight into the

next rep. This exercise works best if one partner

directs to help you stay in sync.

Reps: 10 to 20

4. Prone hand tapsThis is a great twist on a much-loved core

exercise. Both partners assume a push-up

position on their toes, facing each other, head to

head. To make it a little easier, spread your feet

wider than shoulder-width apart. Engaging your

core muscles and locking your torso and hips in

position, both raise your right hands and clap your

palms together. Place your right hand down

again and repeat with your left hand. The only

part of your body that should move is your

clapping arm.

Reps: 10 to 20

3. The push-ups challengeThis is a great version of interval strength training.

Both partners start kneeling. One partner starts

off doing 2 push-ups. As soon as the first person

finishes, the other person performs 2 push-ups

(women can do these on their knees). Keep

following this pattern until one of you can no

longer continue. Count the total sets so you've got

something to aim for next time. Make sure you

have a full range of motion, with your chest

touching the ground, for every push-up.

Reps: As many as you can

2. Jump and dropsJump training is a great way to get your heart rate

racing. One partner lies face down on the floor.

The other partner jumps sideways over their

partner, lands softly, spins around and then jumps

back. As soon as you land on the second jump,

drop to the ground. The lying partner then jumps

to their feet, ready to jump. The quick transition is

the key to this exercise.

Reps: As many as you can in 2 minutes

1. Boxing1. Punch 50 straights (standard punches) and

perform 5 squats. Do 5 to 10 sets.

2. Punch 50 uppercuts and do 6 step lunges. Do

5 to 10 sets.

3. Punch 50 hooks and do 5 sit-ups (5 to 10

sets).

4. Punch 10 straight, 10 uppercuts, 10 hooks and

do 3burpees (squat, jump back into a push-

up, spring back into a squat and then jump up

again). Do 5 to 10 sets.

Do one circuit 5 to 10 times, then rest while your

partner does it. Once they've finished, move on to

the next circuit.

HOW TO

PUT IT TOGETHERThis is the pattern for your workout:

=Warm-up - 400m jog (2 minutes).

=Two full boxing rotations.

=Circuit between prone hand taps and

partner squats for 3 to 5 rounds.

=Jump and drops for 2 minutes.

=Push-ups challenge.

=Repeat jump and drops for another 2

minutes.

=Cool down - 400m jog.

=Stretch for five minutes.

SENIOR FIT CITIZEN


YOU KNOW YOU SHOULD BE MORE

ACTIVE, BUT THERE ARE SO MANY

THINGS THAT SEEM TO GET IN THE

WAY.

It is time for some positive thinking.

No more excuses!

NO MOREEXCUSES! OVERCOME YOUR EXERCISE HURDLES

Here are some tips to help you overcome those from each of the

four types:

Try exercising first thing in the morning before your day gets too

busy. Combine physical activity with a task that's already part of

your day, such as walking the dog or doing household chores. If you

don't have 30 minutes to be active, look for three 10-minute

periods.

Make exercise interesting and enjoyable. Do things you enjoy,

but pick up the pace. Try new activities to keep your interest

alive. If you can stick with it at least for 6 months, it's a

good sign that you're on your way to making

physical activity a regular habit.

All you need for brisk walking is a pair of comfortable, non-skid

shoes. For strength training, you can make your own weights using

soup cans or water bottles. Check with your local parks and

recreation department or senior center about free or low-cost

exercise programs in your area.

Regular, moderate physical activity can help reduce fatigue and

even help you manage stress. Once you become active, you’re

likely to have more energy than before. You do more; you also

may notice that you can do things more easily, faster, and for

longer than before.

FINDING TIME TO EXERCISE

STICKING WITH YOUR EXERCISE PLAN

EXERCISING

WITHOUT SPENDING MONEY

INCREASING YOUR ENERGY

Be sure to choose

Exercises Barriers and

improve your health:

Endurance, Strength,

Balance & Flexibility.

QUICKTIP

FOOD FACTS


The Mediterranean diet has evolved over the last

5000 years from traditional diet in the countries

surrounding the Mediterranean Sea, including

France, Italy, Spain, Morocco and Greece. The

word 'Mediterranean' refers to the origins of the

diet, rather than needing to eat specific Greek or

Italian food. Historically it was shaped by the

regional environment, culture, and religious

practices. Nowadays it continues to be a way of

living with more and more people adapting to the

healthy&holistic approach of the diet as it

respects the environment and focuses on

seasonal wholesome foods and local produce.

The core principle of Mediterranean diet is that it

is based on an entire dietary pattern, not

particular food and nutrients. The most important

components of the diet are eating high amount of

unprocessed foods, such as fruits, vegetables,

nuts, and whole grains; the use of low fat dairy,

fish and seafood; and the high use of healthy fats

from vegetable oils. Of course it goes without

saying there are benefits from what they are not

eating such as highly processed and refined

carbohydrates, processed meats, Trans fats in

processed foods, and sugary drinks.

Here are several prominent features of the

Mediterranean diet:

GRAINS, VEGETABLES, AND FRUITS ARE

INCLUDED AT MOST MEALS.

The majority of grains are consumed in their

whole, minimally processed form and include

wheat, oats, rice, rye, barley, and corn. Vegetables

provide satiety and key nutrients, which are

amplified with the addition of healthy olive oil.

Whole, unsweetened fresh fruits are included on

a regular basis.

OLIVE OIL IS THE MAIN FAT IN THE DIET.

Olive oil is the main source of dietary fat used in

cooking, baking, and preparing salads and

vegetables.

NUTS, SEEDS AND LEGUMES ARE

ESSENTIAL FOODS.

These wholesome foods are great sources of

healthy fats, protein, and fibre.

HERBS AND SPICES ARE ADDED TO

DISHES.

By cooking with health-boosting herbs and

adding natural flavours to foods, the need for

added salt is reduced.

CHEESE AND YOGURT ARE EATEN

OFTEN.

In low to moderate amounts, cheese and yogurt

are important for bone and heart health.

FISH AND SEAFOOD ARE IMPORTANT

SOURCES OF PROTEIN.

Omega-3–rich fish such as tuna, herring,

sardines, salmon, bream, mussels, clams and

prawns are consumed frequently.

EGGS ARE INCLUDED REGULARLY.

Good sources of high-quality protein, eggs are

used in place of meat in traditional dishes.

MEATS ARE EATEN IN SMALL PORTIONS.

Small amounts of lean meats are consumed,

along with moderate portions of poultry, which is

ANNA PETTITRegistered Dietitian and Nutritionist

American Academy of Cosmetic Surgery Hospital

FOOD FACTS


4

4

Swapping white, refined grains and breads for

high fibre wholegrain varieties and basing

your meals on quality lean protein will leave

you feeling fuller for longer and increase your

metabolism.

Downsizing your portions will naturally

reduce the amount of calories in your daily

diet making it easier to shift stubborn weight

and initiate loss but most importantly keep it

off in the long term.

lower in saturated fats.

SWEETS ARE CONSUMED IN VERY

SMALL AMOUNTS.

Fruits are a regular treat, while small servings of

sweetened desserts are consumed less

frequently.

WINE IS CONSUMED OFTEN BUT IN

MODERATION.

Up to one small glass (125 m) of wine per day for

women and up to two small glasses for men is

considered moderate.

WATER IS THE MAIN DRINK.

Adequate hydration is important for health and

overall well-being.

PORTION SIZE IS UNDER CONTROL.

Meats, sweets, wine, poultry, and eggs are

consumed in small to moderate portions.

MODERATION IS KEY.

The dietary pattern includes a balanced approach

to enjoying foods, such as wine, treats, and meats

in moderation.

D A I LY P H Y S I C A L A C T I V I T Y I S

PARAMOUNT.

From strenuous exercise such as running and

cycling to leisurely activities such as walking and

housework, activity is an essential part of

everyday life

MEALS ARE ENJOYED IN THE COMPANY

OF OTHERS.

Close social relationships are important and

meals are often enjoyed in the company of family

and friends.

The Mediterranean cooking is anything but

complicated—it’s based on preparing fresh foods

such as grains, vegetables, legumes, and fish with

some olive oil, lemon, herbs, and spices for

flavour. Vegetables are either sautéed with olive

oil and garlic or used fresh in salads, legumes and

grains are steamed with herbs and spices, fish is

slow cooked or grilled, which are both healthy

cooking methods with minimal amount of oil

required. Although traditionally if your diet is

based on fresh fruits and vegetables, frozen

option can be used instead. Especially if you are

on a budget! When buying tinned and canned

produce always choose the ones with no added

sugar or salt.

The principles of Mediterranean diet can be

successfully applied in weight loss.

RECIPES


MEDITERRANEANFETA SALAD WITH POMEGRANATE DRESSING

Prep:10 mins, Cook:30 mins, Serves 8

Only 258 calories per serving, gluten free, nut free, egg free,

vegetarian and delicious. Middle Eastern pomegranate molasses gives

this salad a delicious tang.

Ingredients

2 red peppers

3 medium aubergines, cut into chunks, or 15 small, halved

6 tbsp. extra-virgin olive oil

tsp cinnamon

200g green beans, blanched (use frozen if you can)

1 small red onion, sliced into half moons

200g feta cheese, drained and crumbled

seeds 1 pomegranate

handful parsley, roughly chopped

For the dressing

1 small garlic clove, crushed

=

=

=

=

=

=

=

=

=

=

=

=

=

1 tbsp. lemon juice

2 tbsp. pomegranate molasses

5 tbsp. extra-virgin olive oil

Method

1. Heat oven to 200C/fan 180C/gas 6. Heat the grill to its highest

setting. Cut the peppers into quarters, then place them, skin-side

up, on a baking sheet. Grill until blackened. Place in a plastic bag,

seal, then leave for 5 mins. When cool enough to handle, scrape

skins off, discard, and then set the peppers aside.

2. Place the aubergines on a baking tray, drizzle with olive oil and

cinnamon, then season with salt and pepper. Roast until golden and

softened – about 25 mins.

3. Meanwhile, combine all the dressing ingredients and mix well. To

serve, place the aubergines, green beans, onion and peppers on a

large serving plate. Scatter with the feta and pomegranate seeds.

Pour the dressing over, and then garnish with the parsley.

ANNA PETTITREGISTERED DIETITIAN AND NUTRITIONISTAMERICAN ACADEMY OF COSMETIC SURGERY HOSPITAL

DR. SAMIR MOHAMED

DR. S FITNESS

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Being raised here in Dubai no doubt we are

spoilt with much easier life and blessed options

whether it be shopping, travel or food. In India

typically families from low to middle income

group go through many struggles and

compromises to be able to meet their

requirements of buying their first vehicle for

example or to be able to provide good

education & food to their children.

But what really amazes me till date is these

very same families are happier and content. I

realized the reason for this is that they all have

set goals, very focused with lesser options and

this is what leads to a healthier & longer life.

You may wonder am I really saying lesser

options lead to a healthier life. Perhaps yes or

maybe we are just too spoilt with too many

options. So shall we analyze?

Have you ever visited a village where you see

the people are less stressful leading a good &

healthy life? What makes them different from

us? Well unlike us; they resort to organic food

straight from their farms as opposed to Fast

food; prefer walking distances & most

importantly they inculcate healthy habits like

eating right food at the right time because to

them their health is the most important thing

on their mind to be able to reach any of their

goals.

No doubt these amazing people may not have

all the luxuries in their life but they sure do have

peace and great life longevity than us because

they are free from STRESS, BAD EATING

HABITS & BAD LIFESTYLE.

Today with the help of technology and research

there is so much information available to all of

us yet we are confused. Use this technology to

opt for the right information. Learn more about

how foods work on our bodies. What is

harmful and what is not?

Eating healthy has always been a worry in

parts of the world. In Dubai, we are blessed

with great food options from all over the world

however the 24hrs fast food outlets’ time &

availability option is an icing on the cake - it

indeed becomes an icing on our health. And

that much sugar as we all know is definitely not

good for our health.

So how do we solve this problem now? Very

simple - Just FILTER out the bad options and

get into the Healthier ones. The good news is

now even the fast food companies are taking

an initiative to provide with healthier options,

so if you are there make sure to go for the

healthier option!

Having home cooked food on time is the best

option, yet if you are a foodie and love to eat

outside, and then just remember to order what

is right for your body. Eat in small proportions

and eat slowly!

Last but not the least, I always emphasize on

one point with every person who asks me how

do I lose weight or stay healthy and fit. Drink

lots and lots of water at every opportunity you

get my friend!

Give your heart the only option – The healthier

option!

DON’T SPOIL YOURSELF WITH CHOICESESPECIALLY WHEN ITCOMES TO YOUR HEALTH!

Go Waterproof!

The hot summer weather doesn’t necessarily

have to affect your summer makeup application.

Switch to waterproof makeup for the

summertime. Whether off to the beach or a day

at the office, avoid smudged black makeup under

your eyes.

Keep Your Makeup From Melting

Off Your Skin

For years I watched helplessly as my eye shadow

melted into my eyelid crease by the middle of the

day. Then I discovered primers, which will keep

eye makeup in place for hours, including through

workouts, days at the beach and humid, summer

nights.

Don't Be Afraid of Shine

Dewy skin is gorgeous. Don't over powder your

face because you're afraid it's a grease pit.

Instead, try blotting papers.

Foundation Is Out, Tinted

Moisturizer Is In

The best and easiest way to lighten your makeup

for the summer is to switch to a tinted

moisturizer or an oil-free, lightweight foundation.

Most cosmetic lines are now out with foundations

in their spring/summer collections that act as a

'second skin', these products will even out your

SWETA SACHANIFOUNDER, CEOMAKE UP INDIA

skin tone while still being light enough to allow

your skin to breathe.

Avoid Dark Lips

Dark lip shades can look aging. To keep in line

with this summer’s makeup trend-go natural.

Grab your favourite gloss to go and apply

throughout the day, brightening your face and

complimenting your natural summer glow.

Go for a Bold Nail Polish

If you are flaunting your toes all over the place

this summer, then consider painting your nails a

fun, bright color. Bold colors such as hot pink or

bright orange are especially popular this summer

and look great on most skin types. Bright colors

are especially striking against dark skin.

Shimmer Makeup Add Sizzle

Of all the summer makeup tips, this is probably

the most confusing. Powder shimmer products

for the face should be used sparingly. Apply them

in a sheer layer on your cheekbones and use

them for eye shadow highlights.

Makeup removal

The best way to remove your waterproof

makeup is with an oil-based makeup remover.

Remove your makeup first, and then follow with

your regular skin care regimen. That should

include cleansing, toning and using a lightweight

moisturizer.

Whether you plan to spend the

hot summer months at work or

at the beach, there are

essential beauty tips every

woman should keep in mind to

achieve the perfect look this

summer.

WOMEN'S WORLD


SWITCH TO SUMMER

MAKEUP

MAKEUP INDIA founder Shweta is a

renowned makeup artist with an impressive

high profile clientele. Her specialization is

working exclusively for the ‘bridal theme’. She

is Fashion makeup certified from Milan and

certified Nail Artist from Star Nails, USA . MUI

is started by Shweta due to her deep passion

in making every woman look beautiful after

gathering expertise from Milan, London and

working with Makeup Artists like VidyaTikari.

For more information visit website

http://makeupindia.in/ [email protected]

WOMEN'S WORLD


How to look and feel

ten years younger!

When we look in the mirror every day, the older

we get the more & more we want an everlasting

youthful glow. This can be achieved by regulating

good stress management, exercising and a good

diet. In addition to these having a clear mindset

acts a catalyst and miracle fighter.

Once you have all these in balance and harmony,

not only are you a winner but you will be glad to

hear that you can sustain an ageless face.

Without a clear, positive mindset which naturally

offsets happiness we cannot achieve a physical

well-being. After all, we all know that our minds

control our body.

HAVE A CLEAR MINDSET

Not to worry girls. A clear mindset can be easily

achieved and here's how?

We are all aware that exercising increases our

overall energy and improves our brain

functionality. Having a clear positive mind allows

us to manage & control our stress levels more

effectively. Adopting Yoga once or twice a week

as well as meditating is a must. The word Yoga

comes from Sanskrit and means to unite, in other

words uniting the mind and body. In everyday life

whether we are working, reading, or just taking

care of our families, we need an alert mind. Yoga

lets us wake the body up, to bring a sense of

alertness and awareness to our physical self.

Positive thinking and a positive approach to life is

‘Ageless face equals an ageless mind’

EXERCISING KEY TO

YOUTHFUL SKIN

Girls adopting a regular exercise regimen that

falls is a part of your everyday or every other day

routine is crucial. Not only will you feel more

energized, it will also reflect on your mental &

physical well-being. Girls we naturally have lower

levels of Serotonin (a chemical in the brain). By

exercising on a regular basis, the levels of

Serotonin increases, hence making us feel-good,

and stopping us from binging on the carbs and

sugary foods which age our skin. You will be

pleased to hear that naturally, when we feel good

this reflects on our faces & skin too. Whilst

exercising, our heart rates go up, allowing for

blood to circulate and toxins to be released

through perspiration and thus being another

contributor to our vibrant youthful skin. Next time

you make a trip to the mall, try and park further

away so you can walk more. If you can walk to

where you’re going try and not take the car. Just a

little trick to getting our bodies moving more.

Yoga is also a good form of exercise and research

has proven that it is a natural "face lifter" knocking

years of our appearances.

WEARING SPF KEY TO

YOUTHFUL SKIN

Girls it is always important to wear a daily

moisturizer with SPF 15 or above especially on

our faces. This prevents damage to skin by the

sun and prevents ageing of the skin. Always

remember to cleanse and moisturize your skin, if

not twice at least once daily especially before

bedtime.

My beauties we will never look our absolute best

unless we eat right, get plenty of rest, have a

good skincare regimen & obtain a moderate

amount of exercise weekly. Never forget our vital

component is a clear mind set.

I hope that my brief article has been useful for

you girls.

Wishing every one of you beauties a blessed and

productive month ahead!

Remember what we eat and do

to nurture the inside of our bodies, is

a true reflection on the outside too.

“Let's face it girls we all want to

look young forever! Sadly,

nothing lasts forever, however

you will be pleased to hear that

we can slow down the ageing

process.”

MAHSA KARIMILondon, United Kingdom

also crucial.

DIET AND COLOURFUL FRUIT

& VEG KEY TO YOUTHFUL

SKIN

Now onto diet girls. The greener and less cooked

the veggies the better. This will ensure the

vitamins and minerals are not lost in cooking

process. Coupled with garlic, ginger, turmeric and

cinnamon can knock off years off our faces.

Green veggies such as Kale, Spinach & broccoli

work wonders on our skin.

Always try and go for the organic if possible.

Fruits high in Vitamin C also improve elasticity.

Ensure to pack your body up with antioxidants

which improve and/or produce the collagen

which in turn helps the cells' normal ability to

repair them, providing a younger appearance

visibly.

There are colorful fruits such as watermelon,

strawberries, kiwi, grapefruit, lemons, limes,

blood orange, pomegranate, blueberries,

raspberries, cherries & tomatoes. The eye-

catching, attractive colors of many veggies are

also Mother Nature's way of telling us girls that

they are packed with loads of antioxidants!

Scientists have even proven that they are capable

of preventing diseases such as cancer and heart

disease. So girls go and grab those colorful

veggies and fruits! Isn't it great to hear that our

local supermarkets are providing us with the key

to our youthful, vibrant and younger looking

skin?!

Vitamin E found in almonds and

also avocados, oily fish such as

salmon and mackerel can

rejuvenate wrinkled sagging skin,

and achieve a youthful glow.

Schools in the Middle East usually have much

more summer holidays than our Western and

Southern Hemisphere neighbours. Most teachers

will tell you that this is absolutely necessary! The

school days within our International schools are

most definitely longer and all students within the

UAE start much earlier. It isn’t unusual for schools

to start accepting students from around 7.15am.

On an average this is two hours longer per day

which means over an average term/semester,

staff and students are working around 80

additional hours. My point being that, when

holidays come around, especially the summer,

everyone is in need of some serious rest and

recovery. You will notice that there is a mass

exodus. The airport traffic (and airfares) increase

significantly, flights are packed to the brim with

most teachers and families heading for a slightly

cooler climate and different pace of life. Me

included.

I have recently purchased a property in a very

sleepy and remote area within Valencia, Spain.

This is my sanctuary and the change, not only in

climate but also in pace. It indeed is a well-

needed relief. Apart from seeing family and

friends within Spain or from my homeland, the

UK, it means I can concentrate on recovering

(certainly sleeping more) and doing a completely

different set of activities. I build in cycling and

running through the amazing rural villages and

orange groves, I walk my Mother’s dog for miles,

I swim in an inspirational outdoor training pool

and I visit local, much smaller and way more basic

gyms where training is about grafting and not

glamour! It is completely different from my

regime in Dubai and I feel that my body, and

mind need this. I am actively recovering, listening

to my body and discovering an enjoyment for life.

In short I re-group and feel grateful.

Unfortunately, in general, our World is far too

sedentary. We drive short journeys rather than

walk or cycle, we take escalators and elevators

rather than using the stairs, we have home help;

we order yucky junk food and have it delivered to

our doors within minutes. What we want, we get

(through someone else) IMMEDIATELY! This is

what our next generation see and will replicate.

We are teaching them these habits. I fully

understand that parents are busy; working hard

to provide a secure future for their children but

when there is downtime and especially during

family holidays, it surely is an amazing

opportunity to re-group, connect as a family and

demonstrate healthy behaviours. Does this

happen? NO! There is more junk food, less

activity and in my humble opinion, more

behavioural issues all down to poor diet and lack

of activity. Our children gain weight over the

summer holiday period and return to school in

September in much need of structured routine.

I know that some parents will read this and be

annoyed with my ‘generalisation’. I know parents

who have educated themselves to the last letter

on nutrition and ensure that their family are

active. Again, unfortunately, you are in the

minority. I wish that wasn’t the case. The more I

look around the more I feel saddened by the

over-weight, tired, washed-out, non-active

young people that I see.

Except, encouragingly, the Spanish within these

smaller rural communities. The unemployment

rate is ridiculously high and over 40% of under

25’s are unemployed. Their economy is in a

terrible state. What happened? They took active

action and have one of the largest competing

Triathlon communities I have seen. The gyms are

packed to the brim and PadBol (a mix of all racket

sports) participation is huge. This then spills

through to the young people. There are

Government organised summer camps for kids in

every small village and community gatherings

where children run and race, play football in the

street and swim their little wings off! Each

community have an incredibly large number of

‘fiestas’ which combine sport, culture, history and

tradition. Families eat together and the food is

InnerG Solutions is committed to improvingthe experience for Young People across the Region by up-

skilling the current workforce, creating strategies for effective change and provide Innovation,

Integration and Inspiration.

Gillian Brunton – 055 104 4615 / www.innergsolutions.com / [email protected]

Follow on Instagram and Twitter - @innergise / #innergise

GILLIAN BRUNTON - MANAGING DIRECTOR -INNERG SOLUTIONS FZE

real; grown in nearby farms and actually cooked

by the family. It is a million miles away from the

sedentary package-style holiday.

So, what needs to happen next? Families will be

returning to the Middle East after their 8 to 10

week break and schools will commence. Make a

plan for the WHOLE year, have a strategy, ensure

quality family time together where you are active,

use the beautiful parks and beaches we have,

play games, find a new family hobby and take the

stairs EVERYDAY! Hopefully, now that we have

more walkways and dedicated paths there will be

park, walk & cycle opportunities for getting to

school or work.

Find good quality professionals who can assist

your family with prescribing and planning activity

and analyse the real nutritional value of the food

you consume. Also start the question where your

food comes from? You will be shocked and

amazed by what you learn as imported ‘bulk’

food bought in by supermarkets can really have a

detrimental affect on your family’s health and

well-being. This really will impact the

achievement and behaviour of both young people

and adults alike. Failure to plan is planning to fail!

For more information on training and/or retreats

for women, families and young people interested

in NLP, Lifestyle Coaching, Nutrition and

Exercise/Activity please get in touch –

[email protected]

KIDZ FITNESS


BACK TO SCHOOL & PLANNING HEALTHY SUCCESS FOR YOUR FAMILY!

WE ARE DESIGNED TO MOVE!

GILLIAN BRUNTON

A REFRESHING MIND-BODY WORKOUT

By emphasizing proper breathing, correct spinal

and pelvic alignment, and concentration on

smooth, flowing movement, you become acutely

in tune with your body. You actually learn how to

control its movement.

In Pilates the quality of movement is valued over

quantity of repetitions. Proper breathing is

essential, and helps you execute movements with

maximum power and efficiency. Last but not

least, learning to breathe properly can reduce

stress.

DEVELOP A STRONG CORE - FLAT

ABDOMINALS AND A STRONG BACK

Pilates exercises develop a strong "core," or

center of the body. The core consists of the deep

conventional workouts tend to work the same

muscles. This leads weak muscles tend to get

weaker and strong muscles tend to get stronger.

The result is muscular imbalance - a primary

cause of injury and chronic back pain.

Pilates conditions the whole body, even the

ankles and feet. No muscle group is over trained

or under trained. Your entire musculature is

evenly balanced and conditioned, helping you

enjoy daily activities and sports with greater ease,

better performance and less chance of injury.

That’s why so many professional sports teams

and elite athletes now use Pilates as a part of

their training regimen.

LEARN HOW TO MOVE EFFICIENTLY

Pilates exercises train several muscle groups at

once in smooth, continuous movements. By

developing proper technique, you can actually re-

train your body to move in safer, more efficient

patterns of motion - invaluable for injury

recovery, sports performance, good posture and

optimal health.

IT’S GENTLE…

Many of the exercises are performed in reclining

or sitting positions, and most are low impact and

partially weight bearing. Pilates is so safe, it is

used in physical therapy facilities to rehabilitate

injuries.

BUT IT’S ALSO CHALLENGING…

Pilates is also an extremely flexible exercise

system. Modifications to the exercises allow for a

range of difficulty ranging from beginning to

advanced. Get the workout that best suits you

now, and increase the intensity as your body

conditioning improves.

abdominal muscles along with the muscles

closest to the spine. Control of the core is

achieved by integrating the trunk, pelvis and

shoulder girdle.

GAIN LONG, LEAN MUSCLES AND

FLEXIBILITY

More conventional or traditional workouts are

weight bearing and tend to build short, bulky

muscles - the type most prone to injury. Pilates

elongates and strengthens, improving muscle

elasticity and joint mobility. A body with balanced

strength and flexibility is less likely to be injured.

CREATE AN EVENLY CONDITIONED

BODY, IMPROVE SPORTS PERFORMANCE,

AND PREVENT INJURIES

In the same vein, a lot of these same

IN TRENDZ SPORTS


THE BENEFITS OF

PILATESPILATES CAN REALLY MAKE A DIFFERENCE IN YOUR HEALTH WITHOUT TAKING A TOLL ON YOUR BODY

DR. SONAL MUDRALEGP Dentist

DENTAL CHECK

COSMETIC DENTISTRY

COSMETIC DENTISTRY TREATMENTS

Teeth Whitening: Teeth whitening is perhaps

the most commonly recommended cosmetic

dentistry procedure.

Inlays/Onlays: Also known as indirect fillings,

inlays and onlays made from porcelain or

composite materials are a long-lasting yet

cosmetic way to provide a "filling" to teeth with

tooth decay or similar structural damage.

Composite Bonding: Chipped, broken,

discolored or decayed teeth may be repaired or

have their appearance corrected using a

procedure called composite bonding. The result is

a restoration that blends invisibly with the

remainder of the surrounding tooth structure and

the rest of your natural teeth to create a healthy,

bright smile.

Dental Veneers: Composite or porcelain

laminates that are adhesively bonded to the

surface of a tooth to correct and repair chips and

cracks will improve a worn appearance or severe

tooth discoloration. Veneers may also be

recommended if you have gaps in your teeth or if

you have not had success with teeth whitening.

ORTHODONTIC TREATMENT- Correction of

mal aligned or irregularly placed teeth using

Invisalign, Lingual or Clear Braces which are

more acceptable.

Smile Makeover: Smile makeovers involve a

comprehensive assessment of your smile

esthetics in order to improve its overall

appearance. Typically one or more cosmetic

dentistry procedures, such as dental veneers,

dental implants, gingival sculpting and teeth

whitening, will be required for several teeth in

both the upper and lower arches in order to

achieve the look you want.

Full mouth reconstruction: While consulting

with you about a smile makeover to primarily

improve the esthetic appearance of your smile,

your dentist may discover that there is a need to

provide necessary treatment to correct functional

problems with your bite, muscles, teeth and bone

structure. If you need full mouth reconstruction,

the materials available today make it possible for

your dentist to provide you with durable,

functional and clinically sound treatments that

also look natural.


While traditional dentistry

focuses on oral hygiene and

preventing, diagnosing and

t r ea t i ng o ra l d i s ea se .

Cosmetic dentistry focuses on

improving the appearance of

a person's teeth, mouth and

smile.

Technological advancements

in natural-looking, tooth-

colored dental materials make

today's cosmetic dental

treatments more durable and

predictable than in past years.

DOCTOR'S SAY


The hand, wrist and elbow are a delicate balance

of bones, joints, ligaments, tendons, muscles,

nerves, and blood vessels. Injury or disease of

these components can result in pain and loss of

function. Active patients of all ages find physical

impediments to their chosen sports activities.

Whether an active golfer with a Carpal Tunnel

Syndrome, a high school martial artist with

Triangular Fibrocartilage Complex tear, a weight

lifter with a Trigger Digit or a retired tennis player

with a chronic epicondylitis, these patients can

benefit from the latest Minimally, Ultra Minimally

Invasive (Ultra-MIS) and Arthroscopicsurgical

techniques available at Med care Orthopedics &

Spine Hospital’s Unit of Hand Surgery.

Sports Medicine deals with physical fitness and

the treatment and prevention of injuries related

to sports and exercise. Dr. Jose M. Rojo (MD,

Ph.D.) is a European Board Certified Hand

Surgeon and a Specialist in Sports Medicine

working at Medcare. He developed his passion

for Hand Surgery after suffering a traumatic

flexor tendon injury when rock climbing a hard

route, which required a complex surgical repair.

From 2008 to 2013, Dr. Rojo coordinated at

Madrid, Spain, the efforts of 23 Doctors in a

Research project that gave birth to the concept of

“Ultra-MIS”: surgical procedures performed thru

incisions that are equal to or less than 1 millimeter

and which have been able to replace traditional

operations that required several centimeters. This

team also developed several ultrasound-assisted

minimally invasive techniques (2 mm to 2 cm

incisions) for upper limb musculo skeletal

pathology.

Ultra-MIS: General description

Traditionally, the size of the surgical incision has

depended on the surgeon’s need for visualizing

the injured structures for differentiating them

from the healthy anatomy. In this traditional

surgery, the surgical wound is measured in

centimeters, it needs stitching and post-operative

pain can be severe. Many patients require hospital

stays, complex surgical rooms and large amounts

of surgical staff.

How are the techniques performed?

Ultra-MISprocedures have certain similarities

with the techniques used for building ship models

inside bottles. People that build ships need to see

through a solid medium (crystal) and they work

with small tools through the small entry of a

bottle neck. In a similar fashion, Ultra-MIS

requires visualization through solid anatomy (e.g.

skin, etc.) and it employs small tools for fitting

through 1 millimeter incisions. Visualization is

achieved thanks to the use of ultrasound

machines.

Sporting wrist injuries

The wrist is the "cornerstone" of the hand and is

the main tool for developing a large number of

sports. A painful, unstable or deformed wrist

causes a disability that is independent of the

functional state of the fingers. In the athlete, pain

is one of the main reasons for consultation,

followed by loss of strength. In general, the

causes of wrist pain in athletes can be divided into

three categories:

Neurological pain

Mechanical pain

Systemic pain

Carpal Tunnel Syndrome

What is carpal tunnel syndrome (CTS)?

The carpal tunnel is a narrow passageway located

on the palm side of the wrist and bound by bones

and fibrous tissue. This tunnel protects a main

nerve to the hand (median nerve) and the

tendons that flex the fingers. CTS occur when the

median nerve becomes entrapped and pressed at

the carpal tunnel.

What are CTS symptoms?

People with CTS initially feel numbness and

tingling of the hand in the palm side of the thumb

to the ring fingers. These sensations are often

more pronounced at night and may also be

associated with manual and sports activities. If the

disease becomes chronic, patients can develop a

burning sensation, cramping or weakness of the

hand.

What are the different treatments for

CTS?

A course of non-operative treatment (local

steroid injection or splinting) is an option in CTS

patients without evidence of advanced disease.

Early surgery should be considered as an initial

option when there is clinical evidence of

advanced disease or if non-operative treatment

fails.

What is the risk/benefit for CTS

Surgery?

Surgery may be performed with three different

techniques: Open, Endoscopic and Ultra-

Minimally Invasive Surgery.

Ultra-MIS for CTS

The incision’s sizefor carpal tunnel release (CTR)

has been described as classic (> 4 cm), limited (2 -

4 cm), mini (1.0 - 2 cm), percutaneous (0.4 - 0.6

cm) and ultra-minimally invasive, or “Ultra-MIS”

(=1 mm). When comparing CTR techniques with

different incision lengths, the smaller incisions

show a faster return to work and better cosmetic

results and lower pain rates.

DR. JOSÉ M ROJO MANAUTEMD, PhD, FEBOT, EDHS/FESSH

European Board Certified Orthopaedic SurgeonEuropean Board Certified Hand SurgeonEuropean Specialist in Sports MedicineEuropean Specialist in Family Practice

Medcareorthopaedics and spine hospital Unit of Hand Surgery, Dept. OrthopaedicsDubai, UAE

HAND & SPORTS MEDICINE

FAMILY HEALTH


HELP YOUR CHILD SUCCEED

Fact CheckDID YOU KNOW MEASLES VACCINES ARE MADE USING CHICK EMBRYOS?

A: It is made by taking the measles virus from the throat of an infected

person and adapting it to grow in chick embryo cells in a laboratory. As

the virus becomes better able to grow in the chick embryo cells, it

becomes less able to grow in a child’s skin or lungs. When this vaccine

virus is given to a child it replicates only a little before it is eliminated

from the body. This replication causes the body to develop an immunity

that, in 95% of children, lasts for a lifetime

1. SELF-DISCIPLINE: Have a conversation about personal

responsibility. As a parent, it’s our inclination to rescue

our kids which sometimes means making a trip up to

their school. Since school gives children an opportunity

to practice their life skills in a safe environment.

2. CONFIDENCE: Talk about making good decisions and

sticking to them. A child with good self-esteem will not

cave to peer pressure. They will lead and not follow.

Make your child feel good about their reasoning and

judgment. Then, you won’t have to worry that they will

blindly follow others.

3. EXERCISE: If your child plays a sport, exercise time is

automatically part of his schedule. But many tweens

and teens don’t exercise on a regular basis if they

aren’t involved in a team sport. Make physical activity

part of your child’s daily routine. Kids spend several

hours a day sitting at a desk, and then a few hours (or

more) sitting down to do their homework. Make

exercise a priority and a mental health break.

4. SET MEDIA LIMITS: Twitter, Facebook, cell phones, text

messaging, video games, TV shows, and surfing the

web. As if school, homework, and after-school

activities aren’t enough, electronic communications

and screen time can take up the rest of a child’s waking

hours. Make a family plan to spend time together

without disruption from a TV or a friend who is calling

or texting your child during dinner. Turn off the

electronics completely or set a curfew for them.

5. SLEEP: Sleep is powerful and underrated. With so many

things on your child’s plate, they may sacrifice sleep to

cram for a math test or have a text conversation with

their best friend. Remind your child how much better

they will feel (and how much better they will perform

on that math test) if they get the sleep their body

needs. Set a reasonable bedtime and try to enforce it

as much as possible.

In photo: R.C. Katuwal &Rakshan Katuwal

Documents

FIRSTFIT Newsletter - Issue 06