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Boost Brain Power

the Power of exercise on theMindGet Summer Beach Body now!

CyCling strategies to get, Fitter & Faster

every Dayis a leg Day

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MAGAZine

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Tivoli HeliopoliS

Now opeN atTivoli dome HeliopoliS

SecoNd flooR

2 | May 2015

ContentsMay 2015

50How to Fuel your Rides Like a Pro!

Fitness10

13

14

16

18

How to Get the Best Cardiovascular WorkoutHow to Enhance Performance and Avoid InjuriesTrigger Point Roller Instructions to Beat Muscle Soreness and InjuriesEvery Day is a Leg DayBest Ways to Get Rid of Flabby Arms

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26

Hitting The Beach Soon? Start Full Body Workout NowOlympic Lifting Dos & DontsBest Exercises for People with Diabetes

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30

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363839

The Ugly Truth About Processed Foods: How to Eat Smart?How to Choose Sport Drinks Before, During, and After a Workout Boost Brain Power with These Foods Healthy Work Lunchbox IdeasShop Smart Live BetterPopeye Didn’t LiePot-Roast Beef With Veggies

nutrition

CoveR PHoto

How to enhance Performance and

avoid Injuries

13

Mohamed Kamal albakrOne of the founders of GBI cycling group in Egypt. He was also entitled the 2nd fittest man in Egypt by ELFIT masters competition in 2014.

Contents

4 | May 2015

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 Manger: 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

Body & souL40

42

43

Are you Confident in your Own Skin? The Power of Exercise on the Mind Lighten Your Road with Spiritual Fitness

74 GBI Egypt: An Enthusiastic Community that Spreads Awareness and Raises Funds for the Welfare of the County

In eveRy Issue

52

54

55

56

58

The Benefits of Spinning VS. CyclingTips for Common Cycling Aches and Pains Teaching Your Little Ones How to Ride a BikeUpshift Your Training to Ride Ahead of the PackBest Cycling Apps For your Smartphone

69707276

Fit FactsMeet the ExpertsUpcoming EventsThe Fitters

26Best exercises For People With diabetes

tHe gaMe 44

46

48

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8 Reasons Why You Should Start Cycling Today!Endurance Cycling: Training Exercises and Tips10 Cycling Strategies to Get Stronger, Fitter, and FasterHow to Fuel Your Rides Like A Pro!

suCCess stoRy

The Benefits of spinning vs. Cycling

52styLes & FeatuRes

59

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6466

FITBOX GYM: A One-of-a-Kind-Experience ELFIT is Back! Shop Cycling Footwear & ApparelShop Bicycles & AccessoriesPortable Gadgets You Want to Have in 2015

23 Emad El Din Kamel St., Nasr City, Cairo, EgyptTel/Fax: (+202) 22627533 Mobile: 01115683666

The fitness MagazineThefitnessmagazine

In eveRy Issue

6 | May 2015

ContRIButoRsHussein abdeldayemCo-Founder, Performance Specialist, and Head Coach at IGNITE. The first official Performance Specialist in Egypt. He completed FIFA CIES Sports Management Diploma in 2012 and pursued his career in this field, along with managing sports activations’ accounts for Lion and Barclay’s Bank. He took his passion to the next level, establishing IGNITE in 2014.Email: [email protected],Website: [email protected]

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: [email protected]: Noura Hassaballa

Heba HemedaCo-founder of TD Crossfit at Gezira club and Fitness Director at Fitbox Gym HeliopolisGraduated from the Faculty of Political Economy from The American University in Cairo class 04. Heba is a former tennis player in Heliopolis club first team, Crossfit L1 trainer, and Olympic weightlifting certified trainer.Email: [email protected]

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.

dalia el-amrySenior Trainer at True Gym in Mohandseen BranchCertified Fitness Trainer (CFT), Group Fitness Instructor, Spinning Instructor, Kickboxing Instructor, and Crossfitter. She also specializes in strength and conditioning as well as weight-loss, mass gain programs, and fitness competitions’ preparation.Email: [email protected]

ola el abanyGroup Fitness Instructor and Zumba InstructorCertified to teach aerobics classes (hi lo, step, and toning) Zumba, Zumba step, and Zumba toning.Website: olaelabany.zumba.comFacebook: Ola El Abany - Zumba

dr. shady LabibDentist-turned-Nutritionist. He is a Precision Nutrition (Canada) certified Lifestyle and Nutrition cwounselor and a member of the Syndicate for Sports Professions in Egypt with a sports-nutrition specialization. He has a nutrition consultation office. Facebook: shadylabibnutritionEmail: [email protected]

8 | May 2015

Riham Masoud Founder, Managing Director, and Personal Trainer at Crossfit MonkeyBarsBachelor of Arts in Business Administration and Master degree in TV and Online Journalism holder, Riham has always been passionate about sports ever since she was a little child. She has participated in several local and International competitions. She also won the “Fittest Woman in Egypt” in Elfit Challenge, last year. In 2005, Riham started working as a Group Fitness Instructor in 2005. She joined HERs instructors team and became certified Level 1 Crossfit coach. Email: [email protected]

sara tahaA Lifetime Fitness Enthusiast In 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: [email protected]: My-Fitness-Scout-Egypt

samira KhalilEgyptian Fitness Blogger,Crossfit L1 Trainer,Specialist in Fitness Nutrition & 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: [email protected]: www.facebook.com/samirakhalilfitness

adam elzoghbyFounder & Managing Partner of In The Zone Sports and the Founder & Director of ELFIT. An ex Egyptian national team player and currently plays for the US national team. He received a Certified FIFA CIES Sports Management Diploma in 2010. In 2012, Adam started In The Zone Sports with his partner Mohamed Helmy, a sports marketing and management company with the aim to change the sports and fitness scene in Egypt and increase awareness about the importance of fitness and healthy in our daily lives. In 2013 they launched ELFIT, the first fitness competition in Egypt. Adam has always been passionate about sports ever since he was 10 years old. Email: [email protected]

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:[email protected]:YasmineShahineLifeCoachingYouTube:YasmineSLifeCoaching

10 | May 2015

Fitness

How to get the Best Cardiovascular Workout

By: Dalia El-Amry

IIf your goal is to burn fat, you’d better include intervals in your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of interval training is the ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal, which is the reason why your metabolism is revived for hours after you leave the gym.

1. Burpees\shoulder Press• Begin in a standing position. Your feet should

be shoulder-width apart. Place two 5 or 10 pounds dumbbells on either side of you.

• Lower your body into a squat. Place your hands on the floor in front of you for support.

• Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.

• Lower your chest to do a push-up. Use your arms to bring your chest back up.

• Kick your feet back to their original position. Grab a dumbbell in either hand, stand up and shoulder press.

• Repeat the exercise for 40 sec.

set 1

1 2

3 4

5 6

set 12. step up • Take a step up with your left leg and twist your

torso, so that your left elbow would almost touch your right knee.

• Perform the same exercise using opposite sides.


1 2

3. Wall sit shoulder Press with dumbbells• Knees are directly over your ankles.• Slide down the wall until your thighs are parallel

to the floor.• Keep your back pressed firmly against the wall.• Press your arms up with dumbbells.• Exhale as you press up and inhale as you

lower your arms.• Repeat the exercise for 40 sec.

1 2

4. split Jump• Stand with one foot forward and the other foot

backward with knees slightly bent. • Dip body down by bending legs more.• Immediately jump upward. Quickly reposition

legs and land with feet in opposite positions.• Repeat the exercise for 40 sec.

1 2

• Do each exercise for 40 seconds and rest for 20 seconds in between. Repeat twice for total 8 minutes.

• Rest for 30 – 60 seconds.

set 21. dumbbell thruster• Grab a pair of dumbbells and hold them just above your shoulders with palms

facing each other. Stand with feet shoulder-width apart.• Lower body down into a squat position, by bending knees and lowering hips down

until thighs are at least parallel to the floor.• Push yourself back up to starting position, while simultaneously pushing dumbbells

straight up above head and thrusting your hips forward. Arms and legs should be straight at ending position.


1 3 42

2. Push up Row dumbbells• Place a pair of dumbbells, slightly wider than shoulder width apart.• Set yourself in a push-up position with hands on dumbbells.• Lower your body to the floor, pause, and then complete 1 push up.• Once you're back in the starting position, row the dumbbell on one side to the

side of your chest by pulling the dumbbell upwards.• Pause, then lower the dumbbell back down, and repeat the same movement

with your other arm.• Repeat the exercise for 40 sec.

1 32

3. alternating Lateral Lunge• Lower down to a regular lateral lunge on your right leg.• Keeping your back straight and chest high, bring your left arm across your

body to touch your right toes.• Reverse the movement and return to stand.• Repeat the exercise for 40 sec.

1 2

4. Blat swing • Stand with feet approximately

shoulder-width apart or slightly wider and grasp the blat with both hands.

• Pushing your buttock back and bending your knees slightly, swing the blat back between your legs. Your torso should bend forward and your hips should move back for balance.

• Extend your knees and hips to drive the weight forward and up to shoulder level.




1 23

May 2015 | 11

set 3 set 41. Lunge Mountain Climber• Start off in push-up position. Bend your right knee, and draw

your leg forward.• Place your right foot next to your right hand.• Jump both feet up into the air, switching legs so that your left

foot lands next to your left hand.• Continue alternating, keeping your hips low.• Repeat the exercise for 40 sec.

1 22. Jump squat with step• Stand behind a low step with your feet about shoulder-width

apart.• Bend your legs to squat, and then jump up onto the step.• As you land, bend your legs to sink into another squat. • Extend your legs to stand, and then step backwards off the

step to return to the start.• Repeat the exercise for 40 sec.

1 2

3. tricep dip on step• Hoist yourself up onto a bench, chair, or step as long as it is

stable and secure to take your body weight.• Hands should be shoulder-width apart, fingers facing forward,

and elbows pointing backwards with a slight bend in the elbows.

• Legs extended out in front of you with a slight bend in the knee.• Slowly lower your body until your shoulder joints are below

your elbows.• Push back up until your elbows are nearly straight, but do not

lock them out.• Repeat the exercise for 40 sec.

1 24. Lateral step over• Stand to the left of the step.• Place your right foot firmly on the step.• Press through your foot and stand up,

lifting your left foot onto the box. • Step carefully down on the opposite

side of the step, leading with your right foot and following with your left.

• Be sure to keep your knees and hips slightly bent as you step off the box to help absorb the impact.

• Reverse the movement and step back up onto the box, this time leading with your left foot.




1

Interval training on Bike (10 minutes)• Sprint for 1 min and rest for 30 sec. • Stand up, increase resistance to moderate, and pedal fast for 1

min and rest 30 sec. • Sit down and increase resistance to medium or high for 1 min

and rest for 30 sec.• Stand up, place hand on sides of handlebar, push hips back

over the seat, and increase resistance for 1 min and rest for 30 sec.

• Sit down and sprint for 1 min and rest for 30 sec. • Remain seated and increase resistance to moderate, and

pedal fast for 1 min and rest for 30 sec.• Cool down for 1 minute.

1 2

tips and Facts about Fitness:• Regardless of your current level of

fitness, you can start an exercise routine and become fitter and healthier at any time.

• Weight loss is not a physical challenge – it’s a mental one.

• To keep your exercise routine fresh, mix it up with different types of exercises.

• You should always breathe correctly when exercising.

• Weight training or weight lifting burns more fat than doing cardio only.

• You can eat anything you want and still lose weight (Healthy Food = Healthy Life).

• Exercise increases energy levels and increases serotonin in the brain, which leads to boosting brain power.

• For every pound of muscle gained, the body burns 50 extra calories every day.

• Movement in exercise helps relieve stress.

• Exercise makes you feel more energized because it releases endorphins into the blood.

By: Hussein Abdeldayem

May 2015 | 13

By: Hussein Abdeldayem

How to enhance Performance and avoid Injuries

“ “TThere is nothing wrong with being all crazy about training. A regular workout program with some lifts is a key for getting bigger, stronger, and faster. However, there is a very thin line between being consistent

and being destructive to your body through overtraining. Resting your body for a day ortwoisdefinitelythebestfavoryoucando for your body to give it enough space to recover and develop.

What Happens When you do not give your Body a Break?We all want to excel in our physical performance just like any other aspect of life. We set goals to design the right strategies that will fulfill our aim. We also know that persistence, determination, and consistency are the key points to reach any desired goal. However, hard work is sometimes translated into wrong perceptions in the brain, where some people attain their goals through exercising only specific body parts that will achieve the target. For example, if the target is to increase bench press max or the amount of laps in certain duration, some people may think that the best way to achieve it is to do upper body lifts everyday or run miles and miles every day.

When you train, especially strength training, you tear tiny muscle fibers. This phenomenon is absolutely normal. What happens post

workout is that your body starts to send cells called “satellite cells” which work as precursors to skeletal muscle cells, in order to repair these muscles. The satellite cells use amino acids from protein to repair the torn muscle fibers, which build thicker and stronger fibers, and this is how we gain strength and bulk. This only happens when you have sufficient amounts of high quality proteins in your diet.

Not permitting enough recovery before each training session will only hinder your performance and make you prone to unwanted injuries. Excessive training will only destroy the trained muscle groups, as the muscles will stay in the demolition phase without having an opportunity to reach the building stage.

Without Proper Rest and Recovery, your Muscles Cannot Fully grow. The example mentioned earlier about bench-pressing every day at different intensities is considered to be one of the most damaging methods to reach your goals, because the cells are not given enough time to repair from the damages caused by the vigorous training. In other words, you basically waste your time sticking to a schedule that will not yield useful gains.

In general, the process of repairing muscle tissues takes around 24-72 hours, depending on the intensity of your session. For instance, if you dig a small hole every time you train, and then you train again before your body repairs this hole, how will you move forward with your performance?

How to Prevent Injuries?Repeating the same exercises frequently can make you disposed to injuries, as a result of overtraining certain muscle groups. Needless to mention the amount of stress you add without giving your body a break to retrieve and regain its power and efficiency once again. Performing 100 bicep curls a day, for example, is not wise as it will hamper your recovery process and increase your chances of getting injured.

simply, you are putting your body in a risk with no muscular gains.train smartIt’s very hard to convince someone not to work hard at the gym. We all know that dedication and intensity are two vital factors that shape great athletes; however, we must plan SMART training strategies. If you’re repeating the exact same workout everyday or engaging the same muscle groups everyday, you’re only inviting injury and wasting time rather than growing healthier, faster, and stronger. The bottom line is designing an efficient training program that engages different muscle groups through a variety of training programs with two days rest between each session, to efficiently get the body you want without suffering from muscle strains and injuries.

Fitness

14 | May 2015

Fitness

Foam Rolling 101By: IN THE ZONE, the Sole Distributer of Triggerpoint in Egypt

TTraining for a sport competition, a marathon, an iron man triathlon, or even for basic fitness performance all come with a

harsh price, MUSCLE SORENESS! Though muscle pain can be unbearable, it is also something that you can’t live without.

During an intensive workout, your muscles break down lots of proteins; some of which are left behind for numerous reasons, causing blockage in the muscles’ fibers and within its tissues. This process slows down the flow of blood and oxygen to the muscle, which results into chronic pains. Improper warm up and stretching, insomnia, lack of rest, wrong recovery techniques, shortage of protein post workout, are among the other reasons that may trigger soreness. The end result is always the same: knots or trigger points.

So, how to avoid them? Simply, you can’t, but luckily, you can treat them! Barrel Foam Rolling Therapy has been on the rise all over the globe due to its very high efficiency in Myofasical Muscle Relief.

Self-myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes,

coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Recent information, technology, and affordable products have introduced an increasing array of training and recovery methods to the average person.

The Grid foam rollers do exactly the same job as a masseuse, but with a much cheaper cost! They will give you the opportunity to be your own massager since no one will feel the pain inside like you will. You will be able to control the massage session by deciding on how much pressure to apply with your body weight, the timings, and frequency of the massage, In addition to other adjustments with a wide variety of products that serve all kinds of sports and athletes.

The GRID foam roller is for anybody who wants to move and perform better. Use the GRID for a self-massage and roll through the tight muscles, knots, and kinks to feel good and move well. The GRID foam roller is designed with proprietary Distro Density Zones. This three dimensional surface has a variety of widths to replicate the feeling of a massage therapist’s hands.

Its three-dimensional surface allows tissue to aerate while you roll, promoting the flow of blood, oxygen, and vital nutrients needed to repair muscles.

May 2015 | 15

triggerpoint Roller Instructions to Beat Muscle soreness and Injuries

12

3 4

CaLF:• Place the TriggerPoint Grid Roller underneath your left ankle. Cross

your right leg over your left leg, and relax your feet to release the muscle. Lift your body with your hands and gently roll the grid from your ankle to the back of your knee. Roll back and forth 4 times for each leg. Then, roll the leg inside to outside four times (cross-friction).

• As an alternative, try lifting your body off the ground with the roller underneath your ankle, and then rotate your lower foot twice clockwise and twice anti-clockwise. Repeat several times for each ankle.

It Band: • Lie down and place the roller under your left hip, bend your right leg

and place your right foot firmly on the floor. Use your right foot to roll your body up and down the grid. Again, if you feel an area of soreness, pause for 20 seconds to relieve the tension. Repeat the roll four times. Replicate with the roller underneath your right thigh.

uPPeR BaCK: • Lie on your back with the grid just above the lumbar curve. Place your

feet firmly flat on the floor and cradle your head in your hands. Roll the grid forward and backward. Repeat 4 times for each area of the spine (upper, middle, and lower).

• Variation: In each area of the spine create cross friction by moving side to side. This will help to gently massage the muscle. Repeat 4 times in each area.

HaMstRIngs: • Sit with back of your thighs on top of the foam roller and both hands

on the floor behind you. Keep your leg muscles relaxed, and let your heels lightly drag the floor.

• Roll your hamstrings from just above your knees to just below your pelvis. To increase intensity, shift your weight to one leg by crossing your legs at the ankle.

• For more info about the Grid Roller, please visit Trigger Point ® official Youtube Channel.

Scan the barcode

• Article provided by Sole Distributor in Egypt

Performance on the grid foam roller illustrated by Nirvana Zaher, TriggerPoint’s Ambassador in Egypt. Nirvana Zaher’s Health career in health and fitness was catapulted with a Bachelor’s and Master’s degree in Exercise Physiology. As a Certified Strength and Conditioning Specialist from the NSCA, Nirvana believes in a holistic and integrative approach to fitness. Nirvana is the creator of The Bootie Camp Project, founder of Pole Fitness in Egypt, and a Master Trainer on the CrossCore 180 and The DISQ. Her passion for exercise science and her catlike curiosity for the limitless functions of the human body have been primary pillars in her quest toward fitness and athletic excellence. Nirvana is also the founder of The Fitness Playground®, a company dedicated to sports and fitness consultancy, coaching, and education. El Gouna International Spinning Marathon®, and the FITCAMP® program are two of the biggest events brought to life by The Fitness Playground®. Nirvana’s expertise has awarded to her the esteemed title of Egypt’s first Ambassador for Trigger Point Therapy, brought to you by In The Zone Sports.

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16 | May 2015

Fitness

By: Samira Khalil

If all goes well, your legs will be carrying you from here to there for the rest of your life. Strengthening your leg muscles will head off many common knee and ankle problems. So that’s why legs are one of the most important muscle groups in our bodies. Simply our legs are comprised into quads (front of thighs), hamstrings (back of thighs), and the gluteus (hips) even though many do not consider the gluteus to be part of the leg.

Our legs work hand in hand with other muscle groups to create stability for your upper body… with strong legs, you will be able to walk, run, jump, and climb easily. Also our legs are seen as one of the major big muscle groups in our bodies, which mean they burn the most calories. So developing stronger leg muscles will burn more calories at rest, how cool is that?

For sports and athletic performance, having a strong leg is crucial. According to a 2013 article written by personal trainer Michael Mahony, “A bigger squat, dead lift, and power clean will translate to running faster on the sports field and jumping higher on the basketball court.”

“It isn’t enough just to subject the legs to heavy overload,” Arnold Schwarzenegger said. “You have to use heavy weights and sufficient volume to stress the fibers involved and exhaust the endurance capacity of the muscles.”

If I were asked what are the best exercises for the legs, I won’t mention isolated non-functional movements aka “machines” that you see at the gym (like leg curl for example). I go for functional movements that are multi-joint and compound.

eveRy day Isa Leg day

May 2015 | 17

WHat aRe tHe Best exeRCIses FoR tHe Legs?• squat• Front squat• deadlift • Jumping Lunge • step up (Box Jumps)

squat: Stand with your feet hip width apart.Lower yourself down until your quads are parallel to the floor (you can get deeper if you can).Abs is tight and shoulders are over the hips.As you exhale, straighten your legs and stand back up. Repeat.

step up: (with a box) Stand facing a bench or a box.Push your hip back.The arms should work simultaneously with the rest of the body on the ascension/descension.Jump and land on both feet on the both with soft knees.

Front squat: (with a barbell) Same as squats.Bar racked on shoulders, hands outside shoulders, loose fingertip grip, elbows high, and upper arm parallel to the ground.Hips travel back and down with knees staying in line with feet.Return to full extension at the hips and knees to complete the movement.

deadlift: (with a barbell)Natural stance with bar above juncture of little toe and foot.Chest up, shoulders slightly forward, and arms locked.Bar stays close to legs and travels up and down.Keep your knees slightly bent and your back flat throughout the movement.Pull the bar until your knees and hips are locked.

Jumping Lunge: Lift one leg, leading with your heel, and step forward into an elongated stride.Bend both knees until front thigh is parallel to the floor and back thigh is perpendicular to it.Exhale and jump upward, launching both legs off the floor and switching them in midair.You should land in a lunge with other thigh forward and back thigh perpendicular.

18 | May 2015

Fitness

Best Ways to get RId oF FLaBBy aRMs

HHave you ever raise your arm to wave and then findthisfleshbetweenyour armpit and your elbowkeepsonflappinglike a jelly? Well, it's time

to work hard and tune up your triceps. Althougharmflabisacombinationof loose fatty skin and untoned muscles, exercising the triceps can restore shape and give a muscular appearance.

Body Weight exercises:Push-Ups 1. Place your hands under your shoulders

on a sports mat. 2. Begin with knee push-ups. Bend your

knees, and then move slightly downwards and upwards, just like a regular push up.

3. When you are ready, shift to full-body push-up, by keeping your hips in line with your knees and shoulders.

4. Repeat this for 20-30 times.

Bent-Over Row1. Bend your knees; with a flat back.2. Hold a set of weights; arms are straight

downwards.

WaRnIngs: • Check with your doctor before going on

for a new exercise or a new diet plan. The doctor will support you with proper guidelines to follow.

• Don’t lift heavy weights beyond your ability as it may lead to injuries.

• Be patient while your body changes, as healthy weight loss takes some time.

• Check your pulse to make sure you are working out within your target heart rate zone.

• Don’t use too heavy or too lightweights.

Free Weight exercises:Two-Arms Triceps Extension1. Stand up and hold one dumbbell with both

hands behind your head and position your upper arms straight up.

2. Raise the dumbbell up by curling your elbows and slowly lower it back after a short pause.

3. Repeat 10 times.

Triceps Bench Press1. Lie down in a bench and hold the dumbbells

on your sides just above your chest. Palms should face each other.

2. Push the dumbbells until your arms are close to be fully extended, and then lower them back.

3. Lift your elbows until they become parallel to your back.

4. At the same time, pull your shoulder blades together.

5. Repeat as many as you can.

The Windmill1. Raise your arms upwards. 2. Rotate it backwards and to the front in a

360-degree motion. 3. Repeat 10 times.

3. Breathe out when pushing the dumbbells up and breathe in when lowering them back.

4. Repeat 20 times.

Tricep Kickbacks1. Stand straight and hold a weight in one hand

and bend the opposite knee, leaning forward at a 45-degree angle.

2. Keep your elbow close to your body. 3. Fully contract your tricep. The only

movement should occur between your elbow and your fingertip.

4. Repeat 20 times.

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Fitness

Hitting the Beach soon?

start Full Body Workout now!

By: Heba Hemeda

SSummer is approaching, and everyone is looking forward to a long vacation by the beach while looking their best. They say; summer body is made during winter season. People workout hardallwintertofeelconfidentwalkingaroundin swimming suits as well as look sexy and flawless.However,workingouthardisnotamere factor to reward you with the body you want. Maintaining healthy and clean eating habits isimperativealongwithyourfitnessplan,toachieve your health goals. As the famous saying reveal, “Abs are made in the kitchen.”

20 | May 2015

Hitting the Beach soon?

start Full Body Workout now!

Nutrition plays the biggest role in all types of sports. Every time you workout, you get extremely hungry that you feel eager to eat anything, believing that you will burn it anyways since you workout. Well, this is a false creed. Think about it the other way around, it’s because you workout really hard, you have to eat good and clean, in order to recover from your workout as well as build muscles and lose fats.

Most gyms and sports facilities witness huge traffic 2-3 months prior summer. People just walk in looking for killing full body workouts and nutrition plans that would put them in a good shape and help them lose weight within a short period of time.

While this may not necessary yield good results and it not beneficial for your health since you are not sustaining a healthy lifestyle, there are some cheat workouts to help you surpass this summer phase while feeling in a good shape. These workouts can be done using weights or with only body weight.

The following are two full body weight workouts, in the form of TABATA Training, which is high intensity interval training that lasts 4 minutes. It will help you build strength, lose weight, and increase your cardiovascular activity. You can do one workout or 2 workouts alternating in 4 minutes.

1234

2- FuLL-Body WoRKout

1- FuLL-Body WoRKout usIng WeIgHts

8 rounds of:• 8 Push Press with dumbbells:

Rest both dumbbells on your chest, take a slight slope with your knees, and with full extension of the knees, extend both your arms to over head position, locking the arms and keeping them both close to your ears.

• 8 over-Head alternating steps of Lunges with dumbbells: Dumbbells are over-head position close to your ears with both arms locked. Keeping your back straight, start lunging forward while keeping both arms locked over-head all the time.

• 8 sit-ups with dumbbells: Keep dumbbells close to your chest, and come up to a full sit-up position and back to the initial position.

tIP: Make sure not to drop the dumbbell throughout the eight rounds, or else perform 8 burpees without using very heavy weights, as this workout focuses on speed and control.

Both workouts are a full body workout that can be done at home or at the gym. The most important thing besides the workouts is trying to stick to a clean eating habit so as to be able to spot quick good results.

• 4 minutes (8 rounds) 20 seconds work/ 10 seconds rest

• Push-ups (20 sec./10 sec. rest)• Planks (20 sec./10 sec. rest)


• Burpees (20 sec./ 10 sec. rest)• Mountain climbers (20 sec./10 sec. rest)


• Steps of lunges (20 sec./10 sec. rest)• Flutter kicks (20 sec./10 sec. rest)

• 4 minutes (8 rounds) 20 seconds work/ 10 seconds hold

• Full sit-ups (20 sec. work/ 10 sec. hold)

Push Press with dumbbells

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sit-ups with dumbbells

May 2015 | 21

Fitness

oLyMPIC LIFtIngWhether you want to improve your performance or change your body’s composition, Olympic lifting is quite beneficial. As long as you adopt proper techniques and practice frequently, you will certainly avoid injuries, increase your weights, and gain more speed, power, and strength.

Let’s take a close look on the dos and don’ts of Olympic lifting.

the Power snatch: The snatch is a coordinated, incessant movement that is executed with speed. Basically, you get the bar from the ground to an overhead position in one motion.SET-UP:Stand: Feet hips width apart, pointing outwards, and directly under the bar.Grip: Wide grip or hook grip is a method of holding a barbell by gripping the thumb between the barbell and the remaining fingers. Squat down:Back: Shoulders behind the bar, back is arched tight, and arms are straight. Look forward.

Keep the back arched and bar close to the chins.

do

Round your back and don’t stand too far from the bar.

don’t

By: Riham Masoud

22 | May 2015

Round your back or keep the bar upfront.

Flex your arms, hips, and knees. Don’t position the bar upfront.

Full extension at the arms, hips, and knees. Bar is positioned overhead.

Get under the bar in a half squat position and quickly extend your arms under the bar. Keep your back arched and tight.

Push the bar away from your body.

Push the bar away from your body. Don’t flex your hips while performing the 2nd pull.

do don’t

Start shrugging and pulling the bar up to the chest while performing the 2nd pull, allowing elbows to flex out to side. Keep the bar close to your body all the time.

May 2015 | 23

Start extending your trunk first followed by extending the hips. Let your thighs contact the bar while pushing your hips forward. Get long and lift your heels off the ground.

the Power Clean:The power clean is a coordinated movement of lifting the barbell from the ground to a rack position across the shoulders and the clavicles.SET-UP:Stand: Feet hips width apart, pointing outwards, and directly under the bar.Grip: Grip bar with slightly wider than shoulder width apart grip (hook grip is possible), is a method of holding a barbell by gripping the thumb between the barbell and the remaining fingers. Squat down.Back: Shoulders behind the bar, back is arched tight, and arms are straight.

do

Keep the back arched and bar close to the chins while performing the 1st pull.

Round your back and definitely don’t stand too far from the bar.

Push the bar away from your body. Don’t flex your hips while performing the second pull.

Round your back or keep the elbows pointing towards the ground.

Extend your trunk first and then the hips. Let your thighs contact the bar and push your hips forward. Lift your heels off the ground, then pull the bar up to the chest and allow elbows to flex out to side.

Catch bar on shoulders while rotating your elbow around the bar and keep them pointing forward while moving into a half squat position.

don’t

24 | May 2015

Dip a few inches by bending the knees and ankles slightly. Keep the back arched and then quickly extend the knees, pushing the bar upward off the shoulders. Drop underneath the bar by pushing upward with the arms and splitting the legs into a lunge position; one forward and one back. The bar is received overhead position with straight arms.

Round your back while performing the dip. Keep your legs too close in the lunge (split) position.

Bring the feet back together while keeping arms, hips, and knees fully extended.

Keep your feet apart. Don’t flex your arms, hips, and knees. Don’t position the bar upfront.

do don’t

the split Jerk: The split jerk or jerk starts at the finishing position of the power clean. Move the barbell from the front rack position to an overhead position by splitting the legs in a lunge position, and then bring the feet back together and stand tall.SET-UP: Stands: Feet hips width apart, pointing outwards, directly under the bar.Grip: Natural grip. Bar is racked. Back: Back is arched and tight.

May 2015 | 25

26 | May 2015

Fitness

Best exercises for People With dIaBetesPPeople with diabetes are encouraged to exercise regularly in order

to control their blood sugar and to reduce the risk of cardiovascular diseases. For these reasons, people who workout more often tend to use more glucose than people who don’t. Basically, muscle movement leads to greater sugar uptake by muscle cells and lower blood sugar levels. Regardless of the type of diabetes, regular physical activity is essential for the overall health and wellness.In this article, we are going to emphasize important precautions that should be taken into consideration when working out with diabetes.

For people with diabetes type 1, it’s imperative to balance your insulin doses with the food you consume and the activity you do. Your blood glucose response to exercise will vary depending on:

• Blood glucose level before starting activity

• The intensity of the activity• The duration of your activity • Changes you’ve made to insulin doses

By: Ola El Abany

May 2015 | 27

Sometimes, people experience a drop in blood glucose during or after exercise, hence it is crucial to monitor your blood glucose, take proper precautions, and be prepared to treat hypoglycemia (low blood glucose). To learn how different types of activity affect you, you should frequently check your blood glucose before, during, and after an exercise session. Some activities may cause your blood glucose to drop quickly while others may not.• If your blood glucose levels are

trending down before a workout, have a pre-exercise snack. Always carry a carbohydrate food or drink (like juice or glucose tabs) that will quickly raise your blood glucose.

• Snacks rich in carbohydrates should be consumed before or during a prolonged or intense workout.

• Have a fixed schedule. Working out at the same time everyday helps control and monitor the results.

• Avoid injecting insulin into primary muscle groups that will be used during exercise, as insulin may be absorbed quickly, resulting in hypoglycemia.

• If you use an insulin pump, you may avoid adding an extra snack by lowering your basal insulin rate during the activity.

• Very often diabetes reduces blood flow to the small blood vessels of your extremities and you can lose sensation in your feet as a result. People with diabetes must avoid foot injuries as well as minor cuts and blisters; as such injuries heal slowly and prone to infections. Good quality pair of exercise shoes is a must have.

• Walking is one of the most prescribed activities for people with diabetes. Studies show beneficial effects when people with diabetes participate in aerobic activities like walking at least three days a week for a total of 150 minutes.

• tai chi a series of movements performed in a slow and relaxed manner over 30 minutes has been practiced for centuries. It has been confirmed to be an excellent choice of exercise for type 2 diabetes, because it provides fitness and reduces stress. Tai chi also improves balance and reduces nerve damage - a common diabetic complication.

• Weight training builds muscles and helps maintain a steady blood glucose level, which is very crucial for controlling diabetes.

• yoga is proven in a number of studies to lower body fat, fight insulin resistance, and improve nerve function.

• swimming is another aerobic exercise and ideal for people with type 2 diabetes, because it doesn’t put pressure on your joints.

• Cycling is another form of aerobic exercise; one that makes your heart stronger and your lungs function better.

eFFeCtIve WoRKouts FoR PeoPLe WItH dIaBetes I and II

For people with diabetes type 1, it’s imperative

to balance your insulin doses

with the food you consume and the

activity you do.

“

“

By: Dr. Shady Labib

nutrition the ugly truth about Processed Foods: HoW to eat sMaRt?

IIn my article published last month, I talked about counting calories and how misleading it could get, where I favored more effective and less stressful approaches to make the right food choices - one of which was switching our diets from processed foods to whole natural foods.

If we consume a 100 calories of processed turkey, shouldn’t it be the same as consuming 100 calories of whole turkey roast?

“ “What are processed foods?• If one day you have some free time, go to

a supermarket and check out the nutritional label of a local brown bread brand. You will be surprised by the amount of ingredients it contains, which includes sugar and vegetable oil.

• On the other hand, if you go to a proper baker and ask about the natural components of whole wheat or whole grain bread, you will be told that it contains just whole-wheat flour, water, yeast, and maybe wheat germ and bran; depending on the type of bread.

• Basically, food processing is a series of procedures that involve physical and chemical alterations (additions and eliminations) to raw foods, in order to make it marketable and easily prepared.

Is it that bad? Well, here are some of the announced drawbacks of food processing:

• Affects Nutrient Density. Processing foods strip away vital nutrients. For example, the heating process of food destroys vitamin C as well as other important nutrients.

• Endangers Human Microbiome. Not fermenting foods during processing kills the healthy bacteria (microbiome) in our gut. Such bacteria are crucial for a healthy gut. Have you ever had stomach problems after a certain type of food? Well, this is a mere reason for it.

• Contains Additives. From sugar to MSG, such additives affect us differently depending on our intolerances and health status. Sneaky added sugar could be a serious problem for a person with diabetes.

• Contains a Risk of Contamination. This is an interesting one. Processing foods involves huge grinders and large mixing bowls. Over time, these machines wear down and are liable to fracture, so when it actually happens, it leaks small to large metal particles, which sometimes go unnoticed and make their way to our stomach. So next time when you crack something while eating a chocolate, you will know what it is!

How is this supposed to affect my weight?Let’s now focus on weight loss and forget about what I just wrote about health risks.

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May 2015 | 29

According to the law of thermodynamics, it should be the same. If calories in (consumed) are more than calories out (burned), we gain weight. If calories out are more than calories in, we lose weight. Simple, right? Unfortunately our bodies are more complex than that.

Last article, I discussed how calories are processed differently by our bodies. Scientists discovered that the process of chewing, swallowing, digesting, absorbing, and excreting food actually costs the body some energy. They call it the Thermal Effect of Food (TEF).

On average, we use around 10% of our daily energy expenditure digesting and absorbing food, but this percentage changes depending on the type of food we eat. For example, protein takes the most energy to digest (20-30% of total calories in protein eaten are digested), followed by carbohydrates (5-10%), and then fats (0-3%).

Going back to the turkey example. In the 100 calories of unprocessed turkey roast, the body will burn 30 calories out of the 100 in the process of digesting the fibers and proteins in the turkey meat; hence you will be consuming only 70 calories. While in the case of the 100 calories from processed turkey, which already lacks fiber and protein, the body will burn less energy to digest it; therefore you will be consuming around 90 calories.

So if we consume on average, 21 meals per week, wouldn’t that make a huge difference? It turns out that calories are not made the same after all.

Bottom line:Switching your diet to whole foods will save you a lot of hassle, from trying to take nutritional supplements or counting calories to losing weight. You will be healthier and much happier.

so how would I know if I am eating whole foods?Here are some questions you want to ask yourself when differentiating between whole foods and processed foods:• What’s on the ingredient list? Don’t get tricked into the nutrition facts, which tells you the amount of calories and macronutrients, like the amount of carbs or sugar in that product. Instead, check the ingredients list.• Do I recognize all these things? I always say, if you can’t pronounce it, don’t eat it.

• How many steps did this food take to get to me?

Think of the original raw component. The closer it is, the more whole it is. For instance, olives are more whole than olive oil and oranges are more whole than orange juice.• Does this food come in a bag, box, or

can?Go for the fresh veggies as well as the local butcher and the local baker. The more local you go, the more whole foods you eat. Also, learn to ask about the components and ingredients of foods you buy.

nutrition

Water comprises about 60-70% of a person’s body weight; hence an inadequate fluid intake can have undesirable consequences on the brain, blood,

and muscles. Drinking water is very crucial for athletes who want to boost their physical performance, as it improves temperature regulation, blood circulation, and energy levels. It also replaces water lost in sweat, urine, respiration, and feces. Although water is vital for your body, heavily diluted sports beverage and water with electrolyte tablets, can be very helpful for your training.

WATER: Whether you are a serious athlete or off for a while, it is fundamental to hydrate your body with 2 liters of water, divided throughout the day. Having water prior, during, and after workout does not only transport nutrients to your body and support you with energy; it also protects you from unwanted experiences like fatigue, muscle cramps, dizziness, and headaches. It is recommended to drink water 2 hours prior the exercise, 20 minutes before the workout, every 20 minutes during the exercise, and post workout

TRY LEMON-CUCUMBER WATER:Can boost your immune system, help you lose weight, and ease your digestion process. In a sports water bottle, put slices of cucumbers, slices of lemon, fresh mint leaves, and filtered water. Leave in refrigerator for few hours.

30 | May 2015

HoW to CHoose sPoRt dRInKs BeFoRe, duRIng, and aFteR a WoRKout

May 2015 | 31

FLAVORED WATER:Designing your own infusions at home using fresh fruits and vegetables is another interesting approach to hydrate your body and nourish your skin. You can try different combinations and enjoy those drinks during your workout as a way to boost your energy without adding too many calories.

WATERMELON, MINT, AND CINNAMON WATER:It is another way to help you detox. Watermelon flushes out toxins in many areas including the liver and kidney, as well as hydrates the body and skin; leaving you less fatigue. Mint and cinnamon are metabolism boosters. In a sports water bottle, add watermelon chunks, mint leaves, cinnamon sticks, and filtered water.

SPORT DRINKS:Sports drinks are generally used during exercise to maximize fluid absorption and enhance performance by delivering carbohydrate, electrolytes, and sodium. Sports drinks also contain more than one type of carbohydrate (sucrose, glucose, and fructose) in addition to complex carbohydrates such as glucose polymers and maltodextrins; all in which contribute in uplifting your energy levels. Sports drinks can provide an excellent source of easily digested carbohydrates prior to exercise and can maximize fuel storage. They can also improve performance by delivering carbohydrate during high intensity, moderate-high, or intermitted high intensity workouts. Moreover, sports drinks, when combined with protein-rich meal, can maximize recovery process.

ENERGY GELS:When taken prior or during an exercise, energy gels can act as a vital source of carbohydrate. A mix of simple and complex carbohydrates with water, gels provide more energy than sports drinks, delay muscular fatigue, raise blood sugar level, and enhance performance. It is suggested to take your first gel around 45 minutes, depending on your training goal for the day.

FRUIT SMOOTHIES: Smoothies can fuel your body with nutrients and be as beneficial as sports drinks.

GRAPEFRUIT, PINEAPPLE, AND STRAWBER-RIES SMOOTHIE:It is rich with vitamin C and can power up your performance. Blend chunks of grapefruit, pineapple, and strawberries with non-fat Greek yogurt.

BANANA PEAR SMOOTHIE:It is also rich in fibers, which promoted digestion and regularity. Blend chunks of 2 pears and1 banana with skimmed milk, pinch of cinnamon, pinch of ginger, and ice cubes.

tIPs• Drink water when eating an energy bar. Bars

are usually dense and chewy and are easier to digest with water.

• When a runner consumes high-glycemic (Gl) foods, like high-sugar sports drinks or energy bars, an hour before a run, he or she may become fatigued more quickly.

• After you complete your workout, avoid water or diluted sports drink as they do not contain enough sugars and electrolytes that your body needs.

• Be aware of drinks that contain a large amount of fructose (fruit sugar).

32 | May 2015

nutrition

Making healthy choices is good for your mental as well as your physical health. Just as your heart, lunges, kidney, and even you skin, your brain needs nutrients to function properly and

improve memory. But which foods are ultimate for this purpose?

Boost Brain Power With these Foods

omega-3 IronEssential fatty acids cannot be made by the body, thus it must be obtained from foods. There is no doubt that omega-3 fatty acids are essential for the wellbeing of almost all parts of your body, that’s why doctors and nutritionists advice their patients to have their omega-3 intake through oily fish such as salmon, sardines, mackerel, and trout, or through flaxseed oil and soya beans.

Salmon Salad Recipe: Combine skinless salmon, extra-virgin olive oil, lemon juice, diced kalamata olives, minced onion, and parsley. Fill another bowl with slices of carrots and bell peppers.

Iron deficiency negatively affects learning, memory, and concentration. Many people suffer from anemia as a result of poor consumption of iron-rich foods. Besides, iron helps enhance the distribution of oxygen throughout the body, including your brain. So it is important to include beans, dark leafy greens, beef, soy, chicken liver, and fish.

Zest Bean Dip and Chips: In a bowl, combine beans fried with olive oil, fresh tomato salsa, and fresh cilantro. Season with salt and pepper and then serve with tortilla chips.

Whole grainsFueling your brain with healthy breakfast is fundamental for thinking and physical activities. People who are undernourished perform poorly on cognitive tasks. Your brain needs supply of energy in the form of glucose through blood. Opt for healthy carbohydrates oatmeal, bran cereals, whole grain bagel or brown bread.

Oatmeal Recipe: Boil one cup of water and add pinch of salt in a small saucepan. Stir in half a cup of oats, reduce heat and leave for five minutes. Sprinkle with cinnamon and small dices of apples, or dried apricots.

Opt for at least five portions of fruits and vegetables on daily basis to nourish your body and beat cravings. Salads and smoothies are good possibilities to attain this.

Swop white bread, rice, and pasta as well as sugary cakes and pastries, with oatmeal, wholegrain, brown wheat, and sweet potatoes.

Make sure you include protein in all meals. Instead of consuming fried and fatty meat, choose healthy proteins in eggs, fish, lean meat, and dairy products.Eat fish at least twice a week to enrich your body with essential nutrients that aren’t found elsewhere.

Aim to ensure that your alcohol consumption stays within the recommended limits, to enjoy a good sleep.

Drink at least 2 liters of water. Water boosts the absorption of vitamins and minerals and can decline many health problems like headache.

as well as internalizing, such as worrying, sadness, and anxiety. In general, a diet high in saturated fats and refined sugars have a negative effect on the brain’s proteins, neurotrophins, which protects the brain against oxidative stress and promotes the growth of new brain cells.

Must Follow Rules:

May 2015 | 33

Boost Brain Power With these Foods

Blueberries tomatoes spinachWhole grainsSome studies proved that consuming blueberries on regular basis are linked to delaying short memory loss, as they include compounds that boost neuron signals and assist the brain with proteins to help with memory and cognitive skills. In addition, blueberries are rich in antioxidants, which lessen inflammation that cause long-term problems for the memory and brain function.

Blueberry Smoothie Recipe: In a blender, combine blueberries, banana, and low-fat yogurt. Blend on high speed until smooth, and pour in a glass. Drink immediately to benefit from nutrients.

Carotenoids, a type of nutrient available in many red and orange vegetables, are proven to help improve cognition and memory over long period of time. Lycopene, a powerful nutrient available in tomato skin, also protects against free radicals damage to cells, which develops Alzheimer. Additionally, this nutrient enhance mood and lessen chances of developing depression.

Texas Toast Tomato Recipe: Prepare Texas toast according to the package instructions. Meanwhile, toss thick slices of tomatoes into vinaigrette, basil, salt, and pepper. Garnish with cubes of feta cheese, rosemary, and parsley. Serve with Texas toast.

Nutrients in spinach can prevent the damage of DNA, cancer cell growth, and tumor growth, as well as delay the aging effects on the brain. Spinach is also a good source of magnesium, vitamin E, and folate, which can help improve memory, concentration, and learning abilities.

Cheesy Spinach Recipe: In a sauté pan, heat 2 tablespoons of unsalted butter and then cook chopped onions until its color turn gold. Whisk in 1 cup of cream cheese and soft spinach. Add 3 tablespoons of water and then sprinkle salt and pepper to taste. You can add lemon zest according to preference.

Processed Foods: Any food that is high in saturated fat can upsurge cholesterol levels and clog arteries. A blocked artery in the brain is the produce of a stroke, which can lead to paralysis, loss of speech, and limited cognitive ability. In addition, processed foods comprise large amounts of sugar, which triggers mental health problems.

Caffeine: While it is proved that a cup or two of caffeinated coffee can boost your

performance and concentration, drinking coffee excessively or before sleep can trigger mental health problems and affect sleep patterns.

salt: Can keep fluids at the right levels to transmit electrical pulses around the body, but too much salt can make the body hold on to fluids, which will put pressure on the brain’s blood vessel and increase your risk of developing a stroke.

smoking: Could hasten the thinning of the brain’s cortex, which could lead to memory problems, learning difficulties, and language troubles. Cortical thinning seems to even persist many years after someone stops smoking.

Junk: A diet high in saturated fats and refined sugars have a negative effect on the brain’s proteins, neurotrophins, which protects the brain against oxidative stress and promotes the growth of new brain cells.

the Brain Robbers:

nutrition

Healthy Work Lunchbox IdeasS

Summer season is approaching, and it is time to break away bad habits and come up with more healthy behaviors to have our lunch meals at work. It goes without saying that we all need well-balanced healthy lunch, to refuel our bodies and brains with essential nutrients and energy to work efficiently, while fast food and processed foods can leave you bloated and unproductive for several hours. If you are ready to ‘healthify’ your lunch routine at work, try the following well-balanced recipes that can be easily cooked the night before.

vegetaRIan sPagHettItotal: 420 caloriesIngredients:• 1 bell pepper, sliced• 1 red onion, sliced• 2 tsp. olive oil, divided• 1 cup of whole-wheat spaghetti• 2/3 cup of cooked edamame• Salt to tastedirections:In a pot, boil water and add olive oil, salt, and then the pasta. Simmer and leave until cook. Meanwhile, place olive oil in a saucepan, and sauté peppers and onions until translucent. Toss the pasta and edamame, and leave for a couple of minutes.

Cook in liquids (such as wine,

lemon juice, fruit juice, vinegar, or water) instead of

oil.

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May 2015 | 35

suMMeR FaRRottototal: 490 caloriesIngredients:• 1 chicken breast, boneless and skinless • 2 tbsp. olive oil, divided• 1 small red onion, sliced• 1 yellow squash, diced• 1/2 cup of dry farro• 1 tbsp. parsley, chopped• 1 tbsp. grated Parmesan cheese• Salt and pepper to tastedirections:• Marinate the chicken breast with salt and pepper and leave in fridge

for a couple of hours. In a saucepan, cook the chicken cubes with olive oil on medium heat, and set aside.

• Sauté onion and squash with olive oil, and then add farro and stir until coated in oil. Add 2/3-cup water, bring to a boil, stir, reduce heat, cover, and leave for 2o minutes. Stir in chicken, parsley, and cheese.

CILantRo sHRIMP WItH squasH, CHaRd, and WILd RICetotal: 370 caloriesIngredients:• 8 large shrimps• 1 tbsp. olive oil• 2 tsp. fresh cilantro• 2 tsp. fresh lime juice• 1 yellow squash, sliced• 1 cup Swiss chard• 1/4 cup dry wild rice blenddirections:• In a saucepan, stir shrimp in olive oil over medium heat for five

minutes, and then season with cilantro and lime juice. • Steam squash and chard for five to seven minutes, and cook rice

according to the package directions.

BaKed CHICKen WItH MusHRooMs and sWeet Potatototal: 382 caloriesIngredients:• 1/2 skinless chicken breast• 1 cup of baby Portobello mushrooms, sliced• 1 tbsp. chives• 1 tbsp. olive oil• 1 medium sweet potatodirections:• In a saucepan, pour olive oil and simmer onions. When turns gold,

add mushrooms, chives, and finally the chicken. Meanwhile, peel sweet potatoes and cut it into thick wedges. Arrange potatoes in a single layer baking sheet and bake at 450 degrees for 30 minutes.

MedIteRRanean saLMon WItH WHIte Beanstotal: 375 caloriesIngredients:• 1 medium onion, coarsely chopped• 2 tbsp. olive oil, divided• 1 can of beans, rinsed and drained• 1/2 cup of kalamata olives, chopped• 1 cup of cherry tomatoes, halved• 2 tbsp. fresh basil, chopped• 4 salmon fillets• Salt, pepper, and parsley to tastedirections:• In a saucepan, pour 1 tablespoon of olive oil and sauté onion over medium

heat for a couple of minutes. Add beans, olives, and tomatoes; cook over medium heat, stirring occasionally for 2 minutes. Remove from heat and stir in basil.

• Sprinkle salmon fillets evenly with salt and pepper. Cook salmon in a large non-stick skillet in another 1 tablespoon of olive oil over medium-high heat for 3 minutes on each side. Place the bean mixture evenly over salmon fillets.

Use pesto, salsas, chutneys

and vinegars instead of sour creams, butter

and creamy sauces.

36 | May 2015

By: Noura Hassaballa

Whenever we hear the word ‘protein’, our minds immediately translate the word into a picture of a slice of chicken breast or a can of tuna, even though Popeye demolished this dogma by showing his biceps grow bigger every time he eats a can of spinach.

Whole plant foods do not only contain macronutrients, but also comprise nitrates that help build and tone up muscles. Researchers at the Karolinska Institute in Stockholm have conducted a study showing how nitrate found in spinach and other vegetables are beneficial for the muscles.

Many weight-trainers have been skeptical about being on a plant-based diet, believing that plants will not provide them with adequate amounts of proteins. Being on a plant based diet will not only help make muscles stronger, it will also help increase muscle mass.

PoPeye dIdn’t LIe

Fruits and vegetablesAvocado: 10 grams per 1 unit.Peas: 9 grams per 1 cup, boiled.Spinach: 5 grams per 1 cup.

grainsQuinoa: 8 grams per 1 cup serving, cooked.Oatmeal: 6 grams per 1 cup serving.Chia Seed: 4 grams per 2 tablespoons serving.

LegumesSoy: 10 grams per ½ cup serving. Beans: 7 grams per 1 cup serving.Hummus: 7 grams per 2 tablespoons of hummus.

nuts and seedsPeanut Butter Sandwich: 15 grams per 2-slice sandwich with 2 tablespoons of peanut butter.Sesame Seeds: 6.5 grams per 1 oz.Pistachios: 5.8 grams per 1 oz.

SO, TO BUIlD UP MUSClES, yOUR PlAN SHOUlD INClUDE… • Calorie surplus• Vegetables, nuts, seeds, legumes, and

grains• Hard training and adequate recovery • Determination and consistency

PROTEINSMost whole plant foods contain proteins. You don’t need to worry about mixing and matching foods together, in order to get the essential amino acids that your body needs all in one meal. However, consuming a variety of food throughout the day will provide the body with enough amino acids that are vital for gaining and maintaining muscle mass. For muscle building, a protein intake of 1.6 - 2.2 grams per kilogram of bodyweight is recommended. Make sure that the amount of protein is divided equally into five or six meals during the day.

FATS Your best bet is MUFAs, which are fats coming from avocados, olive oil, seeds, and nuts. Fats are essential for the body to function and produce hormones, but you have to watch your intake, because too much can easily be converted into body fat. Try to keep it to a maximum of 1.1 grams per kilogram of bodyweight (or preferably less) per day.

CARBOHyDRATES Carbs are the main fuel for you, especially if you are on an intense training program. An ample amount of complex carbohydrates from foods like oatmeal, brown rice, sweet potatoes, and fruits, as well as other whole vegetables or grains are compulsory for stamina. If you are seeking to add mass, more is better, as long as it’s from whole, unprocessed foods.

nutrition

your vegan guide to Foods With Protein

nutrition

Whether you want to relish a healthy meal after a tiring workout, or plan a dinner night at your place, roast beef roasted with veggies is the perfect low-fat meal for everyone. The meat will absorb the tender juice of carrots and caramelized onions, making it an exotic experience in

few simple steps.

Ingredients:• 1 kg topside of beef• 2 tbsp. olive oil• 8 young carrots, peeled• 1 celery stick, chopped• 600 ml rich beef stock• 2 onions, sliced• 2 bay leaves• 1 tsp. butter• 1 tsp. brown sugar• 2 tsp. plain flour Salt, pepper, and thyme to taste

directions:Heat oven to 140-160C. Marinate the meat with your favorite seasonings and toss in a large flameproof casserole dish with olive oil. Leave for 10 minutes. Add carrots, bay leaves, and celery, and leave in the oven for 2 hours.

Meanwhile, heat 1 tablespoon of oil in a pan and stir in the onions, thyme, and some seasoning. Leave to soften for 15 minutes, and then add the butter and sugar, in order to caramelise the onions.

When the beef is ready and tender, reheat the onion pan and mix with flour for a couple of minutes. Whisk the floury onion into the beefy juices in the casserole. Season, slice the beef, and present in a platter.

Pot-Roast BeeF WItH veggIes

Nutritional Information Per ServingEnergy 300 calFat 8.81gCarbs 26.51gProtein 24.8g

May 2015 | 37

If you are reading this magazine, you must be wondering how to put all information concerning nutrition into practice. Proper nutrition starts with smart choices in the grocery store. To cook a healthy meal for you and your family, you must have the right and healthy ingredients in your kitchen. Many types of food may seem wholesome and nourishing, while in reality, they contain nothing but chemicals and addictive substances that might put your health into risk on the long run. After an extensive research, we decided to guide you through making the right food choices as well as a list of healthy to food to shop at your nearby local supermarket.

sHoP sMaRt… LIve BetteR

nutrition

38 | May 2015

May 2015 | 39

Plan aheadBefore you head to the grocery, you must make a plan for the week that includes the three essential meals and some snacks to munch. When you do a detailed schedule, you will easily determine and write down the ingredients you need to buy from the supermarket. You also need to put into consideration the importance of including a variety of foods in your cart, other than eating the same foods over and over again. Instead of buying 4 kilos of bananas, reduce the quantity into half and add another 2 kilos of pomegranate. You will then receive a variety of nutrients that your body craves for.

Making substitutions is imperative for your wellbeing. Most of us tend to eat potatoes, rice, and pasta with protein and veggies for lunch or dinner. You can still enjoy carbs and the benefits they provide, but in a healthier way and in the form of sweet potatoes, whole-wheat pasta, and brown rice. Be adventurous; aim to try a new type of food each week. You will be surprised of the foods you will admire, that you wouldn’t have else explored. Also, opt for organic fruits and vegetables, as they contain fewer pesticides.

spend MoneyHealthy decisions may sometimes seem costy, but anything nutritious and beneficial should worth the extra expense. Whole-

wheat bread is more expensive than regular bread, but the nutritional benefits are very distinctive. Having quinoa or oatmeal in the morning is more expensive that processed and canned foods like turkey and cheese. If you don’t invest in healthy foods now, you will invest the same amount of money and even more on medications and surgeries on the long run… so why put yourself in a enormous hassle while you can protect yourself from these health problems today?

supermarket savvyHere is a checklist of food choices you need to make:• Choose a colorful array of fruits and

vegetables. Nourish your skin and body with various vitamins and vital elements that would reward all organs.

• Choose the least processed foods that are made of whole grains and natural substances. Regular oatmeal is preferable than instant oatmeal with dried fruits. Cereals with whole grains and oats are preferable than granola bars, as they tend to include lots of sugar. Some options may seem healthy while they aren’t, so make sure to read the ingredients before checking the nutritional facts and number of calories.

• Stay away from frozen meat, fish, and poultry. Go for lean cuts of meat, skinless

poultry, and put an eye on your portion size. In addition, eat fish twice a week, to benefit from the amazing omega-3 fatty acids.

• Dairy foods are excellent source of calcium and vitamin D, but you will be surprised of the number of products that don’t serve this purpose. Processed foods and labeled foods are not as healthy as natural cheese, yogurt, and milk. The more natural you go, the more likely you benefit from adequate sums of minerals and vitamins.

• Canned, dried, and instant foods are as hazardous as junk, as they get stripped off various nutrients. Whenever possible, choose tuna packed in water, nut butters, olive oils, and vegetables with no salt. Better if you stop buying them from the first place.

shopping RulesStay away from foods that contain more than five ingredients, artificial ingredients, or anything you can’t pronounce.

Avoid packed and even fresh juices that state “100% fruit juice” as they are far from that. Invest in a blender and mix seasonal fruits and veggies.

Stay clear of foods with cartoons on the label that target children, as they are free from nutritional benefits. Teach them to like healthy and natural foods.

CHIPS POP CORN

MILK CHOCOLATE DARK CHOCOLATE

GRANOLA WHOLE-GRAIN BRAN CEREAL

FAT PIZZA THIN HOMEMADE PIZZA

DIPS HUMMUS

FROZEN MEALS FRESH, HOMEMADE MEALS

vs.

vs.

vs.

vs.

vs.

vs.

Fat Foods vs. Fit Foods

Body & soul

40 | May 2015

aRe you ConFIdent In youR oWn sKIn?

By: Yasmine Shahine

HHave you ever asked yourself what does being confidentreallymean or look like?

Nowadays the idea of being confident is misunderstood most of the times, because many people mix confidence with ego!

For certain people, confidence is interpreted as a big fat ego. Those people usually think highly of themselves and feel more superior to anyone else. In reality, these feelings are mere signs of low self esteem. Such people feel weak and shaky, so they hide their weakness behind a mask that proves to people otherwise.

Confidence is described as a state of being certain about yourself and your abilities. It means that you have the capability, the will, and the way to live your life according to your own values and beliefs without caring what others may say or think about you.

It is also the state that makes you a leader of your own self and not a follower to others. It is the state where you acknowledge your own success without comparing yourself to others.

Only when you are confident you will be:• Positive• Energetic• Powerful• Successful• Appreciating yourself • Acknowledging your true self worth• Non-Judgmental• Aware of deep levels of self-awareness• Accepting who you are• Believing that you are unique

do people always seek the right way to build up their self-confidence?To build self-confidence you must first explore yourself. The key word we can use here is “self-awareness”.

Dig within yourself and try hard to find these potentials lying within yourself. It’s never too late to start exploring yourself. Never too late to start writing down what you really want and what you really believe you can achieve.

Take a pen and a piece of paper and write out your strength points to focus on them.

ORSet small goals that you want to attain, and then start working on them.

ORChange your perspectives towards your inner beliefs that are pulling you back.

What I really mean here is that there are many ways to start building and achieving self-confidence. But you will never be able to start without having self-awareness and the belief that you can change into a better person.

Remember that, the way you see yourself is the same exact way other people see you.

Your inner self-belief and acceptance will reflect on you and on your actions. So if you see yourself confident, talented, unique, and strong, people will see the same.

On the other hand, if you see yourself weak or unsure of yourself, people will also see that.

That’s what makes the difference between a successful leader and a non-confident follower. Everyone, including you, will always get attracted towards the strong person, because no one would like to be around a weak person.

Take the risk and trust yourself. Take the risk and believe in yourself and what you can achieve. Do what you feel right and don’t pay attention to what others will say about that.

This is your life, so don’t waste it trying to please or impress anyone. Just be yourself and love your own being.

And if you care a lot about impressing others, know for sure that just by being who you are, everyone around you will see that without proving anything.

People can easily tell who is the strong confident person, and who is the weak one. So you don’t need to do any extra effort, just free yourself from the constant worry of impressing others.

Be yourself and the positive caring worthy people will appear automatically in your life without any extra effort.Accept everything about yourself and always know that you are unique. You are who you are and no one can be you or will ever be you. When you compare yourself and your life to others, it will only end up in “judging” either yourself or others, which is the worst thing that could ever happen.

““

“this is your life, so don’t waste it trying

to please or impress anyone. Just be

yourself and love your own being.”

May 2015 | 41

42 | May 2015

Body & soul

The majority of people tend to exercise in order to improve their fitness levels,

ward off their jelly belly, or even limit the risk of developing heart diseases. But how about sweating to enhance the mind? Regardless of your age or fitness level, exercise has been proven to have a robust effect on our mental health; a revolutionary evidence that inspires us nowadays.

Exercise is an effective approach that can reduce symptoms of mental

stress and anxiety, as it increases the concentration of norepinephrine - a chemical that can moderate the brain’s response to stress. It also alleviates symptoms of depression as it releases endorphins, which stimulates feelings of happiness and euphoria. In some cases, exercise could be just as effective as antidepressants.

How about a boost in your brainpower to help you make decisions, think well, and learn easier? A lot of studies have proven that exercise can improve the overall brain performance, especially those associated with memory and learning. Moreover, with the increased energy levels derived from exercise, you become much more productive than your sedentary peers.

As unpleasant as it sounds, as we age so does our brain; however, regular exercising can help reduce the chances of experiencing cognitive decline, as it boosts chemicals in the brain that play a crucial role in the functions of memory and learning. So start exercising before your brain gets a little hazy!

Working out can also have a very powerful influence on your self-esteem, regardless of your weight, age, or size, as it interestingly elevates a person’s perception of his/her own self-worth. This automatically raises self- confidence, improves self-image, and ultimately creates ongoing motivation.

tHe PoWeR oF exeRCIse on tHe MInd

One of Joseph Pilates’ favorite phrases was “It is the mind itself that builds the body.” We must not forget that the mind is a very powerful part of the body. It is the mind that commands the body to either give up or push through. Limitations are placed in our minds long before our body decides to give up. The only thing that stands in the way of achieving success is the belief that we are incapable of achieving things. We create our own barriers.

By: Sara Taha

Working out does have positive effects far beyond the summer season. So hop in your sports gear and experience it for your self. Experience the creativity boost or the mood lift after a heart-pumping session. Experience the motivational confidence, the inner peace, and satisfaction that last for the remaining hours of the day. And once you grasp onto these positive effects, exercising will become part of your regular routine without much thought.

Nowadays, we excessively talk about physical fitness… but what about spiritual fitness? Let’s pause and ponder, what is spiritual fitness exactly and how can we cultivate it?

According to the technology of Kundalini Yoga as taught by Yogi Bhajan, the human body is made up of 10 bodies; the physical body, 3 mental bodies, and 6 energy bodies.

Spiritual fitness is when the flow of the spirit reaches us from the 9th body: the Subtle Body, through the 8th body: the Pranic Body. Through the breath, the Pranic Body continuously brings the life force and energy into your system. The Subtle Body helps you see beyond the immediate realties of life to the sublime universal play that lies beyond.

The immediate realities of life are what occupy the mind such as our goals, dreams, memories, fantasies, ambitions, roles in society and family, illness and disease, external pressures, and expectations.

Sometimes we get sucked into this ocean of immediate realities of life and we forget that

there are treasures, on the other side of the shore. Perhaps we do not see them from where we are today, but being spiritually fit grants us access to these treasures at any time of day.

“Being spiritually fit gives us the capacity to rejuvenate ourselves. It gives us efficiency and effectiveness in life. It gives us presence and impact. It gives us intuitive alertness. Spiritual fitness may be cultivated by prayer and meditation, but only when the higher source of resourcing is acknowledged.” - Shiv Charan Singh.

We may spend years creating a storehouse of intellectual knowledge and using it to relate to the world, but we soon get exhausted. We get exhausted when we speak of what we have not experienced yet with our own hearts

and being. We get exhausted when we speak from our beliefs because our beliefs are limited.

But when we are spiritually fit, the spirit flows through us and creates wisdom in every thought, word, or action. Spiritual wisdom is Infinite, that is, it is unlimited like the sky and the stars. It will never exhaust you.

Being spiritually fit, means fit enough for the spirit to flow through. It means to receive guidance from the higher source that is unlimited. Only then, can we become spiritually fit and guide others.

If I am guided, then I can guide. My guide trains me to

be spiritually fit. - Shiv Charan Singh Khalsa –

Founder of Karam Kriya Yoga and KUndalini Yoga Teacher

You can visualize your various bodies as layers of clothing, the physical body being the overcoat you wear for a lifetime. We know we have a physical body; we can see it, touch it, and feel it. We also have other bodies that are equally real, if not more so.

Intuition remind us that we have the support of the universe in every step of the way, that we are all spiritual beings having human experiences, that our true identity can neither be harmed nor injured.

Intuitive alertness goes beyond the limits of our usual intellectual knowledge.

Intuitive alertness vibrates in each cell of the body. Intuitive messages are steady and consistent – we often hear the same words or phrases over and over again.

“ “

Body & soul

By: Sandra Shama Kaur

May 2015 | 43

the game

44 | May 2015

8 Reasons Why you should start Cycling today!

People who cycle frequently are less prone to heart diseases, since cycling lowers blood pressure and LDL, as well as, increase their aerobic fitness. In addition, cycling can lower risk of type 2 diabetes, obesity, many types of cancer, and cardiovascular disease.

Tones your BodyCyclists are recognized for their strong and muscular legs, as they involve the lower body including quads, glutes, and calves. However, propelling the bike is not the mere effort excreted. Working the handlebar sculpts your upper body, firms your abs, and builds a good posture.

Saves your JointsMost of us have seen our grandparents complain about their deteriorated cartilage and its painful consequences, which makes them vulnerable to injuries. If you want to delay these aging problems, cycling is a good solution. In addition, riding a bike puts less stress on knees, ankles, and spines, than running or walking, which makes it a good sport for elders as well.

Improves your Sex lifeOne study from Cornell University concluded that male athletes have the sexual prowess of men 2-5 years younger, with physically fit females delaying the menopause by a similar amount of time. Besides, cycling at least three times a week can lower risk of impotence among men than those with limited exercise.

Saves TimeIf you take the 6th of October bridge or high ways, then cycling is not advisable in Egypt! Yet, instead of taking your car to nearby places or on weekends, opt for your bicycle. It will save time and gas, improve the environment, and will benefit your general wellbeing. Just put on your helmet and ride at the edge of the road.

look youngerCycling can increase your circulation as it delivers oxygen and nutrients to skin cells and flush away harmful toxins. Exercising also boost collagen, which improves the skin’s elasticity, hinders wrinkles, and speeds healing process.

Boosts EnergyFeeling inactive and languid? Well, who doesn’t feel that way after a long, tiring day at work, but should we surrender? Many studies have proven that cycling can trigger your brain to release the neurotransmitter dopamine, which improves energy. Maintaining a habitual lifestyle can also enhance your performance at work and stabilize your mood throughout the day.

Sleep BetterPeople who suffer from insomnia are usually asked to cycle for 20-30 minutes a day, as it increases their sleep by almost an hour. One of the main factors that trigger good sleep is feeling stress-free. Cycling, especially during daylight, releases a stress hormone called cortisol and helps you regain your circadian rhythm back in sync. These aspects grant you a deep and long sleep.

Protects your HealthHeart diseases are very common in Egypt, and two main factors for this phenomenon is high blood pressure and high LDL cholesterol.

Whether you want to boost your fitness level, release anxiety and pressure, enjoy the wonderful sunny weather, or save some benzene and go environmental friendly, taking up cycling could be one of the best decisions you ever

make. Cycling is one of the most effective workouts as it helps you burn fat, tone muscles, and lean your body. Here are 8 convincing reasons to urge you to grab your helmet and bicycle, and start cycling!

May 2015 | 45

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enduRanCe CyCLIng: training exercises and tips

IIf you want to improve your performance as a cyclist, you must spend more time on the bike. Endurance is an aerobic activity, which develops the ability to push on even when the cyclist is fatigue, to improve their aerobiccapacityandefficiency.Onewaytobuild endurance is through core training, which strengthen all core muscles, in order to support the spine, improve balance, develop a proper posture on the bike, and build strong leg muscles. The following exercises will assist your overall progress.

Crunches: On a sports mat, lie on your back, place your arms behind your head, and lift your shoulders toward your knees. Hold for a few seconds and repeat. Do 200 to 300 crunches every day. It is important not to lift your entire upper body, as it may cause back strains.

Leg Curls: To build leg muscles, lie your face down on a leg curl machine. Position your legs below the padded lever. While keeping your torso flat, hold the side handles of the machine, curl your legs up, pause, and then lower down slowly. Repeat for a couple of times.

dead Lift: To strengthen your back, keep your back straight, bend your knees, and then grasp the bar over a medium grip. Lift the bar by pushing your legs and getting your torso upright. Go back to the initial position by bending the knees and leaning the torso forward. Repeat for as much repetitions as you can.

Reverse Lunge: Hold a set of dumbbells. Step backward with your right leg into a reverse lunge. Lower your hips so that your left thigh becomes parallel to the floor and bent at a 90-degree angle. Alternate legs and make 20 reps each.

single-Leg drill: Stand on your left leg and lift your right leg straight at a 90-degree angle. Gently, swing the right leg forward and backward. Repeat 15-20 times each leg.

Move Beyond your Comfort zoneIf you want to yield ultimate benefits, you must push your fatigue muscles a little bit harder in every training session. You must consume the glycogen (carbohydrates) in the muscles and liver, glucose in the blood stream, and triglycerides (fats) stored in the muscles.

tips for Cyclists:• Make sure to buy a bike that is suitable for long rides. • If you witness any discomfort during the ride in the following areas

buttock, hands, and feet, stop immediately or else you will be prone to injuries and strains.

• Choose a saddle that is wide enough to perfectly fit your sit bones. Rest your sit bones regularly to avoid friction.

• To prevent palm nerves pain, move your hands to a different position every few minutes.

• Loosen your shoes and a bit more at the bottom of the stroke to avoid hot feet.

• Choose a saddle that is wide enough to perfectly fit your sit bones. Rest your sit bones regularly to avoid friction.

• If you are a beginner, don’t give up quickly, practice and by time things will get better.

• Cycle in groups or with family, as they will encourage you to battle any challenge your may face.

• Increase your carbohydrates intake. Before long rides, eat foods rich in carbohydrates a couple of hours and drink plenty of water, to replenish the body and support it with enough energy to carry on this physical activity. If you run out of glycogen during the ride, your brain will feel fuzzy. Opt for fruit, low fat granola bar, cookies, bagels with peanut butter, jelly, or sports carb-rich drinks. Eating foods like salty snacks such as pretzels, pickles, and deli turkey, can stabilize sodium, which sustains the body with enough energy during the ride and prevents cramps.

Common Biking Mistakes:• Not checking your tyres. Most punctures are caused by debris,

thorn, glass, and flint; therefore, you must check those areas on regular basis to avoid unwanted consequences.

• Not wiping down a lubed chain. Lubricate your bicycle and the chain on a floor covered with newspapers, to make your bike perform better and to prevent rust. Remove any excess lube on the outside of the chain using a rag, so that it wouldn’t pick up dirt.

• Not greasing pedals and over tightening them. In general, pedals don’t require lubrication, but dirt, sand, and dust conspired can make pedals fraught. It is recommended to apply a big dose of grease over the pedal spindle, to ensure the grease reaches all way inside the pedal.

• leaving cable for too long. Brake and gear cables should be replaced once a year for your safety.

• Usingcliplesspedalsinsteadofflatpedals.they require a specific kind of shoes that would be sticking to the pedals, this kind of pedals requires experience or else accidents may occur.

• Using Tubeless Tire. Although they have less punctures compared to regular tubes, they are time consuming, more complicated, there has to be a specific wheel designed to fit it, and it gives more contact area (traction).

46 | May 2015

Climbing and descending techniques on a Road BikeIt can be quite dangerous to climb and descend steep hills. To avoid injury or accidents on your road bike, follow these steps:• Climbing on your bicycle. Select the

most suitable gear for the incline. • There are two kinds of gear:

Internal gear: it has an internal enclosed derailleur, less likely to be cleaned, it just needs maintenance. External gear: (most common) the chain moves on trail through derailleur, it needs regular cleaning and adjustments. When changing gear it is best to shift before you need it to avoid being caught in to a high gear.

• Pace yourself when cycling. Don’t exert too much effort at the beginning of your ride, as you will suffer from fatigue midway. Increasing speed will eventually pump up your heart rate, causing a boost in blood pressure. therefore, shift down the gear, continue at a slower pace, and keep a constant effort.

• Road bike pedaling technique. Shift between bike pedaling styles, by sitting and standing, to rest muscle groups.

• Cycle descending. Cycling on a descent is always difficult and dangerous. When descending, use the bike brakes to control your bike. Note that too much front brake could lead to a disaster.

“

“

Before long rides, eat foods rich in carbohydrates a couple of hours and drink plenty of water, to replenish the body .

“Brake and gear cables should be replaced once a year for your safety.

“

May 2015 | 47

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WaRM uP and stRetCHWarming up and stretching before and after a ride can improve your performance and protect you from injuries. You can do easy riding for 20 minutes prior to your ride and then do cool down spin after the ride for 15 minutes. Perform dynamic and static stretches that target the glutes, hamstrings, hip flexors, quadriceps, triceps, calves, chest, and back muscles. PedaL WItH MoRe PoWeROne of the problems cyclist face is a loss of power, due to lack of hip flexion at the apex of the pedal stroke when the rising leg go over the top. This problem is very common among cyclists who ride in the outdoors, and not on spinning bikes. If you are struggling from a similar problem, do leg lifts. Stand straight and then lift one leg up and squeeze to close the hip angle. Pause for few seconds and then swap sides. Repeat this exercise 10 times.

Researchers have found that just one month of plyometric training (jumping exercises) twice a week can increase your power endurance by 17 percent. Squat jumps is a type of plyometric exercise, where you basically stand with feet shoulder-width apart, and then sit into a squat position, by lowering your body until your thighs are parallel to the floor. Then jump high and land into another squat. Perform two sets of 10. CLIMB sMaRteRChoose the right gears and spin the gear further to become more efficient and faster. Don’t be afraid to use the easiest gear, for your goal is to keep the cadence in a relaxed range. You may also add a granny-survival gear. If your body is not that stable on the saddle, shift one gear harder. If the bike is swinging from side to side, shift one gear easier. Remember to always shift to an easier gear when climbing.

gaIn FRee sPeedSit on the saddle and ride with your hands on the drops. If you have a flat bar, bend your elbows for more aerodynamic body positions. It is easy to reach brakes and shifters, but you may need to move your hands, depending on your situation. This position is ideal for aggressive position or descending long hills.

MaIntaIn good PostuReIf you want to maintain a great cycling comfort, more efficient performance, improved bike handling, and less chances of injury, you’ve got to put an eye on your posture throughout the ride. Make sure to measure the saddle height from the top of the bicycle seat to the pedal, when it is at the bottom of its turning circle. The cyclist’s legs should be slightly bent when the pedal is at the bottom of the stroke. The position of the knee to the bike pedal should also be taken into consideration. Hold the pedals into a horizontal position and upright line from the center of the knee joint should be vertically above the axel center of the crank arm. Also the correct setting of the rider’s reach should allow the rider to sit at an angle of around 45 degrees to the top tube of the cycle.

eat and HydRate FoR uLtIMate ResuLtsIt is crucial to nurture and hydrate yourself very frequently as well as choose the right foods to eat before, during, and after a ride. If you are on long rides, drink water every 10 - 20 minutes, and choose a sport drink that is rich in carbohydrates or eat an oat bar, to give your energy levels a boost. Have 7-10 grams of carbohydrates during the ride, and opt for protein after the ride for fast recovery. Remember that staying on the course and adapting a regular healthy life style, will help you sustain a healthy cycling weight. Do not take nutrition for granted.

BuILdIng CaRdIovasCuLaR enduRanCeLong-distance bike racing requires cardiovascular endurance, so that the rider would be able to generate energy to the working muscles throughout an intense exercise, which may last hours. To build endurance and power, try to do long slow distance training, pace/tempo training, interval training, and circuit training.

HIgH-IntensIty InteRvaLsThey act as fitness training with high intensity. It improves your speed, power, and endurance, as well as increase the heart capacity, raise your VO2Max, and strengthen muscles.

Workout 1: Warm up for 3 minutes, explode hard for 20 seconds, recover for 10 seconds, and repeat 8 times. Cool down 3 minutes at a comfortable pace when you are about to finish. Workout 2: Warm up for 3 minutes, cycle for 1km as fast as you can, and then cycle at a comfortable pace for another 1km. Repeat 5 times, followed by a 30-minute cool down.

PedaL PeRFeCtLyProper pedaling requires flexible ankles; your heel should lead the downward motion. At the bottom of the stroke, use a scraping motion. Focus first on the down stroke followed by the upstroke, and then on both.

BReatH eFFICIentLyBreathing properly is crucial for your body, as it delivers more oxygen to the muscle tissue and brain and sustains acid/base balance in the body by decreasing carbon dioxide and increasing oxygen. If you constantly breath from your chest, you will tire more quickly due to lack of deep breathing. Breath properly through your belly, by bringing air into your lungs and expanding your stomach outwards, to fill your lungs with air at a maximum capacity.

TIPWear cycling-

specific clothing. On summer

days, choose shorts to increase

your comfort levels on the

saddle. Helmet is recommended for your own safety.

TIPKnow your resting heart rate (RHR). If

your beats per minute are 10 percent higher

than normal, take some rest.

TIP Don’t stop for too

many stations: If you want to maintain a

good pace, don’t stops many times to avoid

cramps.

TIP Pick the right shoes designed for cycling. Wear special shoes

with cleats that attaches to the pedal

with a click and release with a twist.

TIP Rest and recovery is

essential to improve your performance. Always stretch, massage, and sleep. Sleeping after a ride will let your body produce hormones to

recover fast.

TIP Don’t repeat

trainings. To adapt and improve, you

need to follow a convenient

program.

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HoW to FueL youR RIdesLIKe a PRo!

One of the best aspects about cycling or exercising in general is that you can eat anything you crave without feeling

guilty. Well, not really. A deficiency in healthy nutrients will impair your energy and hinder your athletic progress, even if you train a lot. Consuming essential nutrients is a mandatory part along with cycling, to sustain your performance and achieve your ultimate goals.

When cycling along, your body can access two energy tanks; the fat tank and the carbohydrates tank. To access the first tank, you must cycle deliberately as fat dribbles out very slowly. And as long as you do it slow, you won’t need to eat anything prior the exercise. While, the second tank can be accessed easily and can fuel you throughout your fast cycling; however, your energy will last up 2 hours.

Most people rely on carbohydrates as their main source of fuel, which is then stored in the muscles and liver as glycogen. According to the duration and intensity of your cycling session, you can then plan your fueling strategy. For 1-hour rides, eat a small meal like oats bar or a fruit. For 2-hours rides, opt for bagels or turkey and cheese wrap. For 3-hours ride, entail a high carbohydrates meal without including fatty foods. Moreover, making your food choice should depend on when you are planning to start cycling, based on your level of comfort. Having a large meal 30 minutes before cycling will give no space for digestion, which will eventually harm you during the exercise, and might even force you to stop your exercise.

50 | May 2015

May 2015 | 51

Pre-ride meal ideas:Cereals with skimmed milk + fruit + fresh juice

Pancakes + syrup + fresh juiceSandwiches/wraps/rolls + fruit

If you are planning to cycle on Friday morning, and want to consume a quick meal that would give you energy on the spot, go for a smoothie, muffins, fruits, or oats bar. If you can’t tolerate any food before your ride, increase your carbohydrate portion on your evening meal the night before, as it will be stored in your muscles, which will grant you a good morning session.

Limit the following prior your ride: Excess fiber, fatty foods, spicy foods, extra caffeine, alcohol, and too much protein.

Caffeine can benefit endurance performance and increase mental alertness, but an extra intake can drop your energy down and make you feel fatigue. Remember to properly hydrate yourself. Drink 500ml -1000 ml of water before starting your ride, to hydrate yourself.

given that you had a good meal before your ride, why should you refuel even during your ride? During a long ride, it is crucial to keep up carbohydrate levels whilst riding, to maintain blood glucose to supply enough energy to the functioning muscles. The feared feeling of getting drained and depleted can easily hit cyclists, which makes it hard to sustain intensity, as carbohydrate tank has almost ran out of its fuel.

There is no need to refuel for rides under an

hour, as long as you have eaten beforehand. If your ride is exceeding an hour, aim for between 30-60 grams of carbohydrates per hour, which is provided by the following; a banana, cereal bar with dried fruits, a handful of almonds, a handful of jellied sweets, or a caffeinated sports drink.

Many people fall into a trap of not refueling due to an absence of a cue. As a general rule, having a constant energy supply from carbohydrates is usually the most efficient strategy. Whether you get your intake from 30-60g carbohydrates or from sport drinks, replenishing your body every hour is crucial to boost your metabolism and energy levels.

now, what do you need to do post a ride?Eating the right foods after a ride is critical to build and recover muscles. The ideal time to have your post-workout meal is within an hour, to nourish your body with essential nutrients, in order to boost the growth and repair procedure. Both protein and carbohydrates are critical for recovery. Carbohydrates, which are stored as glycogen in the muscles, are important to fill in the empty tank. Protein, on the other hand, is vital to repair the breakdown of muscle tissue and evade muscle soreness the following day.

Twenty grams of protein is what you need to optimize the recovery process. Consider salmon and egg wrap with mustard mayo,

grilled chicken with rice and veggies, whey protein fruit smoothie, and chocolate milk.

3 Cycling nutrition Myths1. If some is good, more must be even

better. Consuming a large quantity of carbohydrates prior a ride will not give you a super energy to ride at high intensity for long hours. Also, having massive amounts of protein post a session is not particularly beneficial for your muscle tissues. There is no evidence that large portions can enhance performance, so stick to the adequate portions recommended by nutritionists and prominent athletes.

2. Eating carbs at night will make you fat. When carbohydrates are digested, they break down into sugar, which is transmitted from the gut to the blood. Once in the blood, the sugar can be used immediately or stored for later use. Therefore, it is ok to have some pasta at night, especially if you are planning to burn it the next morning.

3. Electrolytes in sports foods and drinks improve performance. Consuming foods or drinks that contain sodium, potassium, magnesium, calcium, and others may increase the speed of fluid absorption from the gut, increase fluid retention in the blood which prevents the need to pee during the rise, and can make the product taste good. But there is no single evidence that electrolysis can enhance performance.

Both cycling and spinning are tailored to boost your mood, enhance your performance, and improve your fitness levels. There is no preferred way to train your body – each exercise has elements that can be very fruitful for you. Combining both can yield tremendous rewards, but if you want to stick to a particular exercise, check out the following list of benefits of each.

vs. tHe BeneFIts oF

spinningSpinning can burn a lot of calories compared to other types of exercises. A 45-minute workout can burn roughly 500 calories.

Spinning sculpts strong, toned legs and thighs. It also builds muscles in numerous areas including core, abs, tendons, calves, and buttocks.

Spinning maintains cardio endurance, enhances the blood flow throughout your body, and upsurges heart and lung performance since it will control your breathing habit.

A spinning workout is a low impact exercise that puts diminutive pressure on knees and joints.

Spinning is recommended for people who suffer from arthritis or any disorder that requires minimum participation of the upper body.

Spinning reduces stress, depression, and anxiety, as well as improves sleeping disorders.

You can track your progress; spinner bikes have some devices that can track the amount of calories you burn, your mileage, and your pulse rate.

Spinning can be very useful during winter season, especially if you have cold. You don’t have to buy expensive workout equipment for spinning.

Unlike cycling, spinning rarely results into injuries.

sPInnIng CyCLIng

52 | May 2015

the game

Cycling Outdoor cycling engages major lower-body muscles such as, glutes, hamstrings, quads, calves, and the thighs. Cycling increases muscle strength and flexibility, and it does not require high levels of physical skill.

Cycling is mainly an aerobic activity, where your heart, blood vessels, and lungs all together become involved in the workout.

Cycling constantly moves your joints, which helps expand range of motion and augment joint mobility.

Cycling builds proper posture and develops coordination.

Having a regular cycling routine can help you lose weight if combined with a healthy eating plan. Make sure to eat smart before and after your rides.

Cycling can strengthen your immune system, protect you from various types of cancer, improve cholesterol levels, boost your metabolism, build strength and coordination, and reinforce stamina.

Cycling also reduces your risk of cardiovascular diseases, type 2 diabetes, and fractures.

It develops control of blood pressure by 10/8 mmHg in patients with hypertension (Journal of Cardiovascular Pharmacology, 1995).

Cycling can be motivational and challenging if you perform it with a group of people. It can also be used as a form of transportation.

tHe BeneFIts oF CyCLIng

geneRaL tIPs:• Position the saddle to your hip level, to ensure that your feet can reach the

ground. • Select the most suitable fitting shoes like stiff-soled fitness shoes. • Bring a bottle of water during your ride to remain hydrated. • Bring a small towel to remove your sweat.• To avoid injuries, don’t push too hard on yourself. Slow down your pace when you

get tired.• Eat some healthy food before cycling. A Banana for instance will provide you with

high energy levels.• The bike seat may be uncomfortable; this feeling diminishes as your gluteal

muscles adapt to the activity. To avoid this, wear padded bike shorts or put gel-filled seat covers on the saddle.

May 2015 | 53

54 | May 2015

the game

tIPs FoR CoMMon CyCLIng aCHes and PaIns

For Lower Back Pain: • Keep a proper posture, by keeping your

back straight instead of bending it. • Stretch the hip flexors to prevent low back

injuries.• Strengthen the core muscles in your

lower back, pelvis, abdomen, hips, and hamstrings to ease back pain. Core strengthening exercises includes abdominal crunch, plank, abdominal press, yoga, and Pilates.

• Apply the muscle relaxation technique, as it lowers back pain.

• Lie on your back, breathe, and relax all your muscles.

• Apply heat or ice to the lower back if needed.

• If you are unfamiliar with the right posture for a relaxed ride, sit high in the saddle with hands on the top of the bars or the brake hoods without holding the grip firmly. Elbows should be slightly bent and relaxed. Look forward and never down at the road. Knees should not stick out past handlebars, and try to sit towards the middle to the back of your saddle.

Most cyclists are prone to undesirable injuries including twisted pelvis, muscle imbalances, lumbar spine, and abdomen pain. Here is a guide to help you recover from any sort of pain.

• Pushing high gears can place some pressure on your hips. Do yoga poses like the pigeon, where one leg is bent in front of you and the other is placed behind you.

• Knee pain can be caused by incorrect saddle. Be sure to place the saddle where your feet can reach the ground.

• For hand pain as a result of holding the handlebars, wear lightly padded gloves, and regularly change your hand position from the handlebars.

• For the neck pain, relax your shoulders when cycling. To avoid neck pain from re-appearing, do some stretching such as flexion, extension, right and left rotation, right and left lateral flexion, and chin tucks.

• For the pain in the back of your ankle, use ice.

• Ensure that your bike fits you properly and is set up for your current range of motion.

• If you have back or neck pain, raise the handlebars slightly to be more comfortable or place the saddle in a convenient level.

• As with neck pain, focus on your bike setup. Position the saddle to reach the ground so that the muscles between your pelvis and lower back spasm.

• The best way to help avoid problems with shortened hip flexors is using a regular hip flexor stretching routine.

3 Reasons to Improve your Posture:1. Muscle Recruitment: When the gluteal

group contracts more effectively, it produces more force and prevents back pain.

2. Stability: Rotating the pelvis forward extends the lumbar spine (lower back), lengthens the torso, and stabilizes the torso and pelvis.

3. Reduced Injury Risk: Lumbar extension (sitting with a straight back) and lengthening the torso reduces stress on structures such as spinal muscles and ligaments, which helps reduce the risk of lower back pain and neck pain.

next time you cycle, try to combine the 3 elements.Rotate your pelvis by pushing your bum out.Relax your arms to activate your core muscles.Rotate your biceps so they face forward and keep your forearms in line with your wrists.

the game teaching your Little ones How to Ride a Bike

Children, who acquire cycling skills at their early years, tend to never forget those skills. Children between ages 3-6 years can easily learn how to ride a bicycle, as long as they have access to the important resources, such as a bike, the right cycling clothes, and a suitable paved location to avoid injuries. The most important lesson to teach to your child on their first trial is to focus on balance first and then add pedals later. The goal of cycling is to help your child develop balance, steer, pedal, and brake. The key element is to encourage your child feel comfortable.

The first thing to teach is balance, lift their feet off the ground a bit, and pick a lowered seat to make it easier to reach the ground.

As children, we all used to rent or take our bikes for a long ride to unwind our senses, feel independent, and enjoy a little bit of freedom. Cycling has always been a fun type of sport, and it is time to teach our little ones how to cycle and maybe have some quality time to spend with our dearest.

Balance Bike: This bike has no pedals or chains, hence it is a great start for your child, in order to learn how to steer, balance, and build some confidence on two wheels. The feet can act as brakes to help your child have some balance.

Training Wheels: Stabilizers act as a support to the rear of the bike, which makes it easy for your child; however, those stabilizers should gradually be removed, to provide less support and consequently force them to build balance.

When the kids have balance, the pedals and cranks can be re-fitted; they can start with one pedal. Note that adding pedals makes it easier for a child to select the required speed for any distance. Once the kids have the ability to ride the bike, teach them how to turn and steer. Start by letting your child hold the bar, use both brakes, and then work on left and right turns.

Braking: Your children should use the coaster brakes “foot brakes,” in emergencies. Once your child has developed pedaling and braking skills, encourage them to take it to the next level.

Drop the saddle and take away the pedals. When choosing your child's first pedal bike, select a bike that has proper brakes in the front and rear, and don’t forget to remove the pedals from the new bike.

tips and Common Mistakes • Don’t make learning day the first day on a

new bike. If you have no other option, put training wheels.

• Don’t use the one-training-wheel method. It doesn’t teach balance.

• If you use the hold-the-back-of-the-seat or run-beside-the-bike method, don’t trick your child by claiming you’re holding while you are not. Before you do this, inform your child that you plan to leave him/her when he or she looks stable.

• Injuries may occur, don’t panic, this is normal especially that your child is learning a new activity. Make sure you have the first aid bag.

• When shopping, be aware that children’s bikes are measured by their wheel size. The most common sizes are 16”, 20” and 24”. The right size is one where your child can stand with his or her feet on the ground.

• Practice makes progress; don’t expect to have your child master bike riding that fast; he/she has to practice a lot.

• Parents have to be patient. Some children are not fast learners, you have to be patient enough and encourage them a lot.

56 | May 2015

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upshift your training to Ride ahead of the Pack

IIf you want to build aerobic power, speed, and strength endurance within a short period of time in preparation of a peak performance or personal goal, you’ve got to design a sufficient plan. To get into shape, you must dedicate an ideal amount of time to be ahead of the game, which should be around three months. The below plan designed for intermediate cyclists breaks down to three four-week cycles, each include three weeks of tough training and one week of rest. If you are a less experienced rider, you may trim the plan to one week training and one rest.

The objective of this phase is to build muscle endurance, especially in the legs area. This area in particular is prone to give out too quickly, due to lack of endurance, even if the athlete is fit and strong. To train this area, it is recommended to low cadence 60-70 rpm for all rides during the first three weeks of phase 1. This is a good time to add stress on the muscular system of your rides, since you will already work on low intensity, which will give time for your muscles to recover fast before an event.

This phase is actually the most complex one as it has four different types of intervals. Let's start with a brief description of each.

Muscle Tension: This is an interval that lasts 10 minutes and could be done in a big gear, so that 50 rpm would be your peak

cadence. The effort level is low zone 4 or just at your anaerobic threshold – a state where your body starts to go into oxygen debt stage and can maintain a pace that lasts 30 minutes or less. If you want to figure out your anaerobic threshold, take a long climb and inch up your intensity until you spot a change in your breathing pattern. Mark this pattern as zone 4 and build all other zones upon this one.

It is important to keep tension on the muscles for the entire time to improve your strength and routine as well as keep a steady pedal stroke with a still upper body. Opt for 2-3 intervals per workout with 10 minutes recovery time.

Max Effort: This is a 30-minute sprint that is done on a slight grade using optimal gearing on a pace of 15 mph. This short interval can stimulate your muscles in

aCt 1 -- stRengtH enduRanCe

May 2015 | 57

a different way. Make a nice smooth acceleration, settle back into the saddle without missing a pedal stroke, and then keep a fast and steady cadence to the end. You might want to use a starting point and a stopping point that gives you about 30 seconds between. Opt for 2-6 intervals per workout with 5 minutes recovery time.

Tempo: This is done at a low cadence (60-65rpm) and can last anywhere from 20 minutes to 3 hours, depending on the rider and your goal. You may start with half an hour and add 10 minutes to each successive interval. Effort level is high Zone 3 or just a notch below anaerobic threshold. Opt for 1 interval per workout.

High Spin: This interval should be performed every week for the entire three months, and it is done with almost no tension on the pedals. If it is your first trial, start at 100 rpm and itch it up until you start rocking a bit in the saddle and then back it off just a notch. The target cadence is 120 - 140 rpm.

These intervals are zone 2, but your heart rate may go all the way to Zone 4 when you start. Don’t worry, your body will adapt quickly to these. During this first phase, we will

limit intervals to 10 minutes, to avoid peaking speed too early. Opt for 1 interval per workout.

Now, to put all of that into a schedule, you should always warm up for at least 30 minutes. In terms of the length of the rides, figure out how much time you want to devote to this and count backwards from there. Put into consideration that the longest week of the program is going to be the third week of the first phase.

Phase one scheduleWeeks 1-3:• Monday: Off or easy

(bottom of zone 1) recovery ride.

• Tuesday: Max Effort - start with 2-3 and add one interval each week of the cycle.

• Wednesday: Muscle Tension - start with 2 but never do more than 3.

• Thursday: Endurance.• Friday: Recovery with 10

minutes of High Spin.• Saturday: Endurance ride.• Sunday: Tempo - this can

be the longest ride of the week.

Week 4: Recovery week. This means that you should do easy rides four days a week.

aCt 2 -- tHResHoLdIn the second phase, concentrate on improving your power output and efficiency at anaerobic threshold. Your cadence should increase to 90rpm and intensity of intervals should exceed zone 4.

Threshold Interval: You should go on very high pace for 15 minutes, without dropping your power. When this interval lasts, turn around wherever you are, go to the bottom rest for a few minutes, and start over. It is crucial to relax your body while pedaling smoothly and steadily. Opt for 2-3 intervals per workout with 10 minutes recovery time.

Phase two scheduleWeeks 1-3:• Monday: Off or easy (bottom

of zone 1) recovery ride.• Tuesday: Threshold Interval -

start with 2 and build up to 3.• Wednesday: Threshold

Interval - keep your cadence above 90.


minutes of High Spin. Add 10 minutes every time you do a H.S. Interval till the end of the program so that your end total is a full hour.

• Saturday: Endurance ride.• Sunday: Threshold Interval.

Do only three with maximum power.

Week 4: Recovery.

aCt 3 -- vo2 MaxTo work on VO2 max, increase your cadence at 100rpm and your interval cadence from 100 up to 130 by the end of the program.

VO2 Max: In this phase, you will need to maintain a very high power output within 3-5 minutes only. You may start at 100rpm and build 130 for the last interval session of this phase. To enjoy a peak performance, you must have a very good leg speed. So pull it up over the first few workouts and you will be surprised at how quickly the speed comes around. This training session requires a flat or slightly uphill road with as few obstacles as possible.

Phase three scheduleWeeks 1-3:• Monday: Off or easy (bottom

of zone 1) recovery ride.• Tuesday: VO2 max -- start

with 2 and add 1 each session until you get to a max of 6.

• Wednesday: VO2 Max -- even though these are very high intensity, you can do them back-to-back, because you are using a very high cadence.


minutes of High Spin.• Saturday: Endurance ride.• Sunday: VO2 Max.

Week 4: Recovery.

to get into shape, you must dedicate an ideal amount of time to be ahead of the game.

“ “

the game Best Cycling apps for your smartphoneSmartphones are progressively widespread among the majority of population due to the endless applications that put our lives into ease. There are also many apps designed for cyclists, to help them track, record, and follow accurate navigation service. There is an affluence of cycling-specific apps to choose from and we have rounded up some of the finest and utmost convenient apps for your smartphone.

strava Available for iPhone and AndroidSince its launch in 2009, Strava has become massively popular among cyclists. The app is designed to track and record your rides by providing distance, speed, and other metrics. ‘Segments’ show your times on leaderboards so you can compare yourself with other people who took the same road, social functionality that permits you to monitor the weekly progress of cycling friends, join clubs ,and participate in challenges that really is the reason for Strava’s persistent popularity.

MapMyRideAvailable for iPhone and AndroidMapMyRide has been fairly around for a while and is a prevalent way of plotting routes or finding other routes in your area. It enables you to use the built-in GPS of your mobile device to track all of your fitness activities, including duration, distance, pace, speed, elevation, calories burned, and route traveled on an interactive map. There is a premium advanced version that provides progressive mapping tools.

Bike doctorAvailable for iPhone and AndroidBike Doctor provides comprehensive step-by-step instructions to fix any sort of mechanical problem on your bike. It is easy to follow with clear instructions that even a complete beginner can follow. From replacing a gear cable, to truing a wheel and bleeding disk brakes, all the common bike repairs are covered. There are also additional guides that show you how to avoid the most common maintenance errors, stop bike squeaks, and prevent punctures.

size My BikeAvailable for iPhone and AndroidBuying a new bike can be crucial and difficult. Size My Bike is a bike fitting app that defines your morphology with six body measurements to help you choose the right size road bike or mountain bike as well as the optimal saddle height, crank length, and the steam length. This easy and efficient app can help you increase your performance, improve comfort and aerodynamic, and prevent injuries.

BBC WeatherAvailable for iPhone and Android It goes without saying that BBC Weather is among the famous applications within smartphones in general. You can’t go a day without checking the weather forecasts, looking for a change of weather, a hint of a rain, or even an increase in the temperature. The application is free and it provides an hourly forecast, which is very useful for cyclists who wish to pick the suitable time for their activity.

MyFitnessPalAvailable for iPhone and AndroidIf you want to get back into shape and keep a good track of your daily calorie intake, MyFitnessPal is the perfect application for you. It aims to help you lose weight by setting a daily calorie goal and recording your daily food and exercise to make sure you stay on track. You will then watch the pounds come off! The app has a recipe counter for tracking homemade meals as well as international cuisines.

58 | May 2015

styles & Features

Launched on the 14th of March, 2015, FITBOX is a luxury underground gym with an exceptional vision of building positive energy while providing a wide array of training sessions that aim to make the members stronger, fitter, faster, and more toned. From KICKBOXING, STREETBOXING, CROSSFIT, FITBOX, to DANCEBOX, ZUMBA, and MMA, FITBOX provides its clients a comprehensive training approach and an irresistible athletic experience.

Mohamed Sameh, who has been practicing boxing since 2005, brought the idea to light a year ago. His passion for boxing and cardio enthused him to create a gym that provides a professional fitness program through boxing, with the assistance of Seven for Sports Events and Activations, which now holds the operation management and Marketing. Heba Hemeda is their fabulous fitness director and in charge of all classes.

The moment you step in the underground gym, you spontaneously fall in love with their astounding settings. Their overall atmosphere is unrivaled; you will get amazed by their incredible music identity with hip-hop tunes, extraordinary juice bar, superlative graffiti on the walls, and the design of black and yellow equipment. In addition to a dazzling display of eight boxing gloves signed by well-known

fighters including the awesome boxers Floyd Mayweather, Evander Holyfield, and Muhammed Ali.

FITBOX is a two-floored gym facility, with an elevator, extraordinary wall, and a glorious ladder with messages like ‘pull, flip, jump, twist, and push.’ As you step in the second floor, there is a huge cardio center and an extensive classroom. FITBOX also has customized weighs (dumbbells) with points and a small LCD screen displayed on the equipment to include some motivational videos, CROSSFIT, and boxing matches. The place is equipped with high intensity circuit training, gym facilities, life fitness, and hammer strength to help you learn how to be a strong fighter.

What makes FITBOX unique than any other gym is their extensive program ranging from gym facilities to fitness, boxing, cardio, and even dancing classes. This success comes after a comprehensive research about the flaws and strength points of competitive gyms.

FITBOX vows to build up creative effort mixed with passion, power, and high spirit in each class in order to empower, inspire, and encourage individuals to workout. Whether you seek to build muscles, lose weight, or boxing, FITBOX’s professional and helpful

trainers will assist you in any path you choose. The gym provides dancing classes like DANCEBOX and ZUMBA, to train members how to dance with power, and gain a delightful experience along with getting fit. Other classes like STREETBOXING and Mixed Martial Arts classes’ emphasis on acquiring fitness through fighting. There is an innovative ladies boxing class, with boxing techniques for women who are interested in boxing or need few self defense techniques.

To ensure that they attain the top levels in terms of quality, FITBOX sets an evaluation every two months to be acquainted with the drawbacks and common problems, and to fix these issues right away. Their main goal is to gain customers’ loyalty and satisfaction.

As for the trainers, FITBOX has restricted criteria in selecting the most qualified trainers to ensure that the trainer would be very passionate about his career and inspiring to members.

We assure that this place creates once in a lifetime experience with its outstanding equipment, professional trainers, and magnificent setting. You will feel like you are at home; the atmosphere is comfy and the people are welcoming. They always aim at maintaining their image and their identity.

FItBox gyM: a one-of-a-Kind experience

60 | May 2015

styles & Features

EELFITReebok,thefirstandbiggestfitnesscompetitioninEgyptandamongtheleadingfitnesseventsintheMiddleEast, is announcing the start of its 3rd season. ElFIT, which completed its second season by the end of 2014, had startedinEgyptbackinFebruary2013;spreadingawarenessontheimportanceoffitnessandencouraginghealthierlifestyles across the country. It gained a lot of popularity and recognition, rapidly, becoming a massive date on the calendarofeveryfitnessfanaticandenthusiast.Thisyear,ELFITistakingittoawholenewlevelwithamoreefficientsystem and a bigger concept.

so WHat’s neW FoR 2015?• ELFIT Season 3 is made up of 3 rounds: Primary Qualifications, Main

Qualification, and the Finals (Mega 3-Day Event). This season will be up and shall run from April - October. With ELFIT 2015 comprehensive plan, you should expect more enhanced rigorous challenges, more opportunities for athletes to participate, and enriched qualifications system, as well as more fun and entertainment for the crowd during the final mega event.

• Not only that, ELFIT is expanding across the country. ELFIT promise to bring athletes more flexible venues to compete at, based on our loyal members’ demands! For the first time, ELFIT will be holding qualifications in 4 different universities and governorates across Egypt. They will also expand their fitness horizons regionally. After the success of last year’s qualification in Jordon, ELFIT decided to give the chance to all athletes across the Middle East to compete for the ELFIT title.

HoW to PaRtICIPate In eLFIt ReeBoK FItness CoMPetItIon 2015?• Individual athletes participating in ELFIT 2015 are required to register

for the Primary Qualifications. Only the top 30 males and top 10 females from season 2 will automatically qualify to the second round, which is the main qualifications without having to go through the primary qualifications. The list of the top athletes was announced days ago on ELFIT social media platforms. This Season, the registration process has been simplified. You can simply visit the announced outlets based on the qualification location you will compete at, buy the “Primary Qualifications Registration Ticket” to reserve your spot in the qualifications, and finally hand in the ticket at the registration desk on the day of your qualification to complete your registration process and log in.

May 2015 | 61

• Students at GUC, BUE, MSA , and MUST are required to contact ELFIT representatives announced earlier and they will guide you step by step till you guarantee your place in the Primary Qualifications. Registration Tickets will be available in all the announced outlets starting April 21st, 2015.

WHo Can PaRtICIPate?• Whether you are a professional athlete, someone who regularly

practices in a particular sport, or a mere fitness amateur, ELFIT is for everyone! ELFIT has 6 main competing categories (Individual Men 16-34, Individuals Women 16+, Masters Men 35-45, Masters Men 46+, Teams (Male Teams), and Mixed Teams.

HoW do tHe quaLIFICatIon Rounds WoRK?Therearetwoqualificationrounds:Primary and main qualifications. • The Primary Qualifications is the first phase and will be opened only

for individual males and females open category 16+. The primary qualifications will start on April 22nd May 29th in 4 different universities (GUC, BUE , MSA, and MUST ) and 4 different governorates (Cairo, Giza, Alex, Port Said, and another venue that will be announced later). Each qualification will have its own leader-board, winners, and prizes with the aim to find the fittest in each governorate and university.

• Part of ELFIT 2015 new plan is an enhanced workouts system to make it all easy for you. During the primary qualifications all athletes will participate in one single fitness challenge that is made-up of a series of stations. Once athlete’s sign-in on their specific date at the event, they do NOT have to wait to be called to compete. They will simply enter the challenge and complete each station back-to-back, finishing the Primary Qualifications the same day. Results will then be tallied up at the end of each day. Top-scoring athletes will then move on to the Main Qualifications in September.

• The Main Qualifications or ‘semi finals’ will be held during the month of September 2015 in Egypt and the Middle East. In Egypt, the top athletes from season 2 and the winners from the primary qualifications of season 3 (Individual males and females) are the ones who will compete in the main qualifications, which will be held in Cairo on Friday and Saturday, 4th-5th September. More details about qualifications location and dates, registration fees and benefits, and prizes for the main qualifications winners will be announced soon.

• As for the individual’s competition in the Middle East, we will have around 5-7 qualifications in different countries, where athletes will compete to qualify to the finals that will be held in Cairo.

• Qualifications for Masters and teams categories will start in September as well, during the main qualification round. Details will be announced soon!

WHat to exPeCt at eLFIt FInaLs?• Other than watching the final heart-racing ELFIT Reebok fitness

competition, the event will be packed with lots of entertainment, fun games, and fitness activities for the crowd to enjoy and lots of other surprises to be announced soon.

• Stay tuned and meanwhile get ready for the biggest fitness battle!

ELFIT will be holding qualifications in 4 different universities and governorates across Egypt.“ “

styles & Features

sHoP CyCLIng FootWeaR & aPPaReL

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styles & Features

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vIsIJax CoMMuteR JaCKet It turn signals and has a total of 23 integrated high intensity LEDs, both front (white) and back (red), motion-activated, self-cancelling turn indicators using Visijax’s IMASS® proprietary technology, Dupont Teflon® -coated rainproof and breathable fabric, all round ventilation and the convenience of one-touch operation, powered by a USB rechargeable Lithium-ion battery. Visijax’s range of Commuter jackets are the ultimate in style, comfort, and safety. Available at amazon.com, for EGP 1,305.

tHe WaHoo BLuesC The Wahoo BlueSC speed and cadence sensor transforms your phone into a powerful cycling computer. Bluetooth 4.0 and ANT+ technology can easily track cycling speed, cadence, and distance, which can be paired with your favorite cycling app including Cyclemeter and Strava. It’s weatherproof, small with a low drag profile, and comes with a rubber band and zip tie mounts. Available at amazon.com, for EGP 428.

InsIgHt CoMBInatIon BRaKe/taIL LIgHtInSight Combination Brake/Tail Light with integral battery. This is a rear light of unparalleled proportions; it is made out of rugged aluminum. It has wire free patent-pending brake light technology and it is instantly self-learning over any terrain that you ride on. It uses the very latest high power Cree red LED’s to be at the leading edge in terms of cycle safety and visibility.There is absolutely nothing out there like this in terms of concept, design, and quality. Available at lumicycle.com, for EGP 795.

PoRtaBLe gadgets you Want to Have In 2015styles & Features

BooMBottLe PoRtaBLe sPeaKeRExperience remarkable audio with the boomBOTTLE - Rugged Weatherproof Wireless Portable Speaker that fits right inside your bicycle water bottle cage. boomBOTTLE has been designed to bring entertainment to the outdoors. This wireless Bluetooth media speaker is weatherproof and durable, allowing you to take your music virtually anywhere. Available at amazon.com, for EGP 762.

66 | May 2015

PoRtaBLe gadgets you Want to Have In 2015

RaCe uLtRa™ 10The race ultra™ has been specifically designed to carry ten liters of kit while maintaining a close-to-the-body fit that ensures stability and zero bounce when running over even the longest distances. Available in two sizes (S/M and M/L), the vest has two simple-to-use adjustable clip straps at the front. It boasts a total of eight pockets. The rear can hold up to ten liters of kit, while an extra zip allows access to a separate reservoir compartment. Available at amazon.com, for EGP 1,225.

MInInCH tooL PenIt is an elegant yet powerful multi-tool pen with same Pop-A-Point design for different works. With similar methods of replacing refills, you’ll simply insert and interchange demanding bits into the pen. Mininch Tool Pen is covered by solid aluminum. Each pen comes with 6 bits, and each bit is layered over the next in tailor- made hexagon barrel. There are 22 popular types of bits you can choose from. Available at mininch.com, for EGP 533.

aFteRsHoKz BLuez 2 WIReLess HeadPHonesThese headphones use bone conduction technology, which uses vibrations to transmit sound waves directly to the cochlea. OpenFit assures unmatched ambient sound awareness and extend comfort. Premium Pitch patented dual suspension transducers guarantee the finest bone conduction audio. Nanotechnology treatment effectively repels sweat when used while working out. Dual microphones deliver clear communication even in noisy environments. Available at amazon.com, for EGP 610.

touRguIde HandLeBaR BagThis bag is a full featured handlebar bag with a QuickClick™ bracket and a shoulder strap that makes it easy to take it with you. For extended touring, day trips, and commuting. Rain cover included. Available at amazon.com, for EGP 420.

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the shop

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SANTAL ROYALMEMORIES AND DREAMS, EMOTIONS AND EXOTICISM

PIBE DE BARR10: BOOTS MADE FOR THE BEST adIdas reveals new sIgnature boots for leo MessI that pay hoMage to star’s hoMetown

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Just because a box says “whole grain” on it, doesn’t make it healthy.

The muscle that can generate the most power is your jaw muscle, and the record for human jaw strength is 975 pounds of pressure for 2 seconds.

Having six small meals a day can lead to obesity – and not fire up your metabolism as some people claim. Opt for three healthy meals and two snacks a day.

It’s harder to put on 10 pounds of muscles than it is to lose 10 pounds of fat.

Strength comes from muscle hypertrophy and improved muscle fiber recruitment. Include a variety of rep ranges in your workouts.

Don’t work out on an empty stomach! If you run out of energy during your workout, your body will start burning your muscle tissue, not your stored body fats.

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People, who are physically inactive, can lose as much as 3% - 5% of their muscle mass per decade after age 30.

Aerobic training improves the condition and efficiency of your breathing muscles so that your body can utilize more lung capacity during exercise.

Meet tHe

Weight machines vs. free weights: Which is better? As a general rule, always begin with machines to train the major muscles, and then use free weights to train more specific movements. Free weights, such as training with dumbbells and barbells, can keep a constant resistance on the muscles throughout the joint’s range of motion, which serves as a strong training stimulus for the feeble joint positions. You can easily strengthen large muscle groups at once, increase heart rate, and save time by doing this at home. Weight machines use variable resistance, which assists with the control of movement, provides proper form throughout the lift, focuses on one muscle group at a time, and goes through a guided range of motion, which is useful for strength training or for those who are recovering from injury.

How to calculate the target Heart Rate?Calculate the target heart rate by using a percentage of your heart rate maximum (HRmax), which can be predicted by subtracting your age from 220. For example, the HRmax for a 30-year-old would be 220-30=190. You can also measure your heart rate while you perform a maximum exercise test or using the Karvonen method, resting heart rate (RHR). Subtract your RHR from your age-predicted HRmax before multiplying the outcome by the desired percentage. Then add the RHR back onto that value. The difference between HRmax and RHR is called heart rate reserve (HRR). RHR will decrease as cardiovascular fitness improves and HRmax can decrease with age.

Does smoking make you less fit? • Yes, you will be less physically fit than those who don’t smoke, because smokers are more

prone to heavy breathing, poor circulation, very high heart rate, and tribulations with the respiratory system. In addition, smoking deteriorates the lung capacity and makes you less able to workout heavily.

• Your heart, lungs, and muscles need oxygen to function properly, while smoking supplies the body with excessive carbon monoxide, which hinders your muscles from getting enough oxygen to supply you with energy, and consequently lead to weak physical endurance, muscle fatigue, and less efficiency. In other words, smoking limits your overall energy during a regular workout and increases your chance of feeling some soreness after exercise.

• Furthermore, smoking affects your bones and may trigger osteoporosis, rheumatoid arthritis, low back pain, and deliberate recovery from injuries such as bursitis, tendonitis, and sprains. In general, the deterioration of your cardiovascular system due to smoking limits your ability to exercise and participate in sports.

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e PeRtsMeet tHe

Why do my muscles sore after a workout?If you are a beginner or had a vigorous training session more than usual, your eccentric muscle contractions will sore during the days following the workout than either isometric contractions or concentric contractions. It increases in intensity during the first 24 hours post exercise and the next 48 hours. This soreness in the days after exertion is called delayed onset muscle soreness (DOMS) (Armstrong 1984; Clarkson & Sayers 1999). Muscle soreness results from an immediate mechanical injury and a biochemical injury (Faulkner et al. 1993).

do I need to take dietary supplements to lose weight ?Pills are now very popular as an alternative for losing weight or building muscles; however, it is better to obtain vitamins and minerals from food rather than any sort of pills. Dietary supplements reduce body fats by increasing either mobilization or oxidation of free fatty acids (FFAs). For supplements to enhance FFA oxidation, the insulin’s response to the carbohydrates in those supplements would need to be eliminated, and this is unlikely to occur. Exercise alone increases the muscles’ capacity to oxidize FFAs.

shall I do cardio or weight training first?• Cardiovascular training maintains the hearts

and lungs, but you work out to gain stronger muscles, bones and improve your motion.

• Weight training before cardiovascular exercise will increase the amount of fat used during the cardio workout and minimize the muscles’ store of carbohydrates (glycogen) which may result in an increase in acidic compounds produced in response to low carbohydrate levels, low blood insulin, hypoglycemia, increased amino acid metabolism, increased blood and muscle ammonia, strong muscle fatigue, and gain few calories.

• If you want to increase aerobic endurance or lose weight, do cardiovascular exercise first. If you want to increase muscular strength, start by strength training.

Is it safe for me to train when I have my period?During your menstrual cycle, you can work out. But put in mind the following aspects: 1. Try using a menstrual cup to assemble

your menstrual flow; you can wear it with any spandex and tight material too.

2. Don't overdo the exercise. Maintain the same level as your regular workouts and avoid trying a new workout or a harsh training. The ultimate workout in this case is stretching your body.

3. Wear black pants just in case.

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success story

How did gBI start in egypt?In 2008, Moataz Bahieldin introduced GBI in Egypt, after representing the country in a cycling tournament from Dusseldorf in Germany to the Newberry in UK. Later that year, a team was formed and consequently the number of participants has been increasing with a total of 70 Egyptians during 2015. Cycling is a great way to travel as it saves some money that you would have otherwise spent on gaz. It is environmentally friendly, and above all, it helps you get fit and maintain a healthy lifestyle. We have been able to encourage cycling enthusiasts from across the globe to cycle in Egypt, in an attempt to revive the Egyptian tourism for better economy and welfare. We have successfully attained this goal last year, by having cyclists from different nationalities alongside us in a bike trip from Petra in Jordon to Sharm El-Sheikh.

gBI does not only spread awareness about the importance of cycling in egypt, but also does it for charity. Can you explain more how things work?One of GBI’s main pillars is to raise awareness of several projects that aim to serve those in need. All members who travel to Europe are required to pay little extra to support a project called “A Door to Life” founded by the organization AYB “Alashanek Ya Balady.” This money directly supports micro-projects and helps benefit the unfortunate. On the global side, from 2008 till 2014, we have managed to raise over 1.1 Million Euros to support different charities around the world.

Can you tell us more about your bike tournaments across egypt? and how can people join the crowd?We have a yearly calendar that includes different trips and events. For the past five years, we have planned several trips inside Egypt to raise awareness of cycling and to encourage tourists to visit our country. We

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cycled from Petra to Sharm El Sheikh in April 2014 and from Cairo to Hurghada in March 2013. Furthermore, we have a yearly cycling tour from Aswan to Luxor in December of each year.

What does it take to have the tolerance and ability to cycle from one governorate to another? do people given up in the middle of the way?Cycling from one governorate to the other requires two things: physical practice and mental power. You should first work hard to be able to cover long distances without injury, and then adapt a functional mindset to be able to keep going even when your body is tired and calling for rest. We usually have our support car during events; however, it’s not for people who give up… it’s only for emergency cases.

Cycling during summer is such a tiring thing. Can you tell us where to go to find the weather and routes during this hot season?

Cycling during summer is possible if you know how to avoid the scorching heat. All you need to do is wakeup very early in the morning and enjoy a pleasant ride before the sun starts shining. You can also do night rides. We once cycled by the sea in the north coast and it was a rewarding experience indeed.

Have you ever organize a mountain biking event?GBI focuses mainly on road cycling events, but our friends from MTB Egypt have organized mountain biking races that GBIans have participated in. We are planning to start organizing mountain biking events and other off-road events in the near future.

What should a beginner look for in a bike?A beginner should ask him/her self the following questions before buying the bike; where am I going to ride? And how much am I willing to pay for a bike? The two questions will identify 70% of your answer. There are two aspects to look for before buying a bike; the size to avoid any back or knee injury on

the long term and the area you are planning to cycle in (mountain or a road bike). We usually support our customers and give them useful advices when making such a crucial decision. Also we offer advices on our Facebook page and group ‘GBI Egypt Team’.

What advice would you give an aspiring cyclist?Set a goal and pursue it. You are capable of doing anything you want, only if you are willing to replace your wrong beliefs with healthier ones, because “Impossible is nothing.” So “Just Do It.” Fight for what you believe in and go beyond your abilities… you will be very surprised of the power and strength you have. Always remember that “Knowledge is power, community is strength, and positive attitude is everything.” any upcoming events?Our next event it quite interesting and will take place in June, where we will cycle around 800 km from Venice in Italy to Stuttgart in Germany, and shall pass by the Alps in Switzerland.

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PeaK PILates IntRuCtoR tRaInIngMay 28tH After the great success of the first one, Reform Pilates Studios is proud to host again the Peak Pilates Path (PPC) instructor training led by Master Instructor Mila Bonvini. Peak Pilates is one of the finest internationally recognized Classic Pilates method, where its education system follows the exact path instructed by Joseph Pilates himself and it is divided into 3 levels; PPC1, PPC2, and PPC3 - basic, intermediate, and advanced.For more information and reservation, you may contact:[email protected]

tRansCendentaL MedItatIon WItH MIRaL sHaaBanMay 7th- May 11thTranscendental Meditation (TM) Technique is a simple, natural, effortless procedure practiced 20 minutes twice a day while sitting comfortably with the eyes closed. It’s not a religion, philosophy, or lifestyle. It’s the most widely practiced, most researched, and most effective method of self-development. This course is the first phase out of the 3 phases, which will start on the first Thursday of every month in 2015 and run over 4-5 consecutive days.For more information and reservation, you may contact:[email protected]

zuMBa® BasIC 1 CLassJune 4th - June 5th Want to teach Zumba? The first step in becoming a Zumba Instructor is to attend one of these introductory courses: Zumba® Basic Steps Level 1 (B1).Check out our ZUMBA® BASIC 1 class held by ZES™ Eleni Daskalopoulou to be familiar with the foundation and formula of Zumba. You will learn the steps to four basic rhythms (merengue, salsa, cumbia, reggaeton). You will learn how to put these steps together into a song, and how to create your first Zumba class. We will provide you with all the tools and resources you will need to teach a Zumba class.For more information and reservation, you may contact:Register on http://www.zumba.com/en-US/trainingsCheck the Zumba Fitness Instructors Egypt page: https://www.facebook.com/ZinEgypt

gBI europe 2015 (venice–stuttgart)June 7th - June 13thThe GBI Europe 2015 tour will take one week, from Venice in Italy to Stuttgart in Germany via Switzerland, Liechtenstein, and Austria. We will cycle along two different routes, where the shorter track is about 760 km and with approx. 7.500 m climb in total. The longer track will be some 1.000 km. Registration fees is: 299 Euro + 100 Euro (GBI Camp)For more information and reservation, you may contact:https://www.facebook.com/GBIEgyptTeam

uPCoMIng events

21-day vItaLIty PRogRaMMay 5tH - May 26tH This intensive yet simple program aims to give you not only the first push to reach your health goals, but also the skills and tools to change your lifestyle with long-lasting results. Program’s benefits include, self-awareness, weight loss, feeling lighter, more balanced, glowing, and healthier skin, supportive community, lifestyle transformation skills, more energy and vitality, better health, and better sleep.For more information and reservation, you may contact:[email protected]

CaPoeIRa RodaMay 9th Come and learn the basics of capoeira! Capoeira Team Egypt will teach you the basics of this Brazilian martial art, which combines dance, acrobatics, and music. For more information and reservation, you may contact:01144874799/ [email protected]

yaLLayoga 4-WeeK WeIgHt-Loss PRogRaMMay 3rd - May 31stMany people struggle with weight loss, even when following strict diets and exercising regularly. That’s because losing weight is complex; it requires good digestion, high metabolic rate, a positive mind, proper nutritional habits, and most importantly, a kind, loving, and accepting self. In this program, you will practice physical yoga poses that will make you feel stronger and lighter. You will also practice meditations that will leave you with positive thoughts. We guarantee you an exciting and successful weight loss journey. For more information and reservation, you may contact:[email protected] OR 01222299506

aya soLIMan CLasses at tHe CaIRo ConteMPoRaRy danCe CenteRMay 2nd Dance Fever: A mixture of the most famous “Dancyrobics” schools: Latin Sweat, Aerodance, and Zumba. Burn your stubborn fats and tone your body, while having loads of fun, as well as improve your coordination and dancing skills. Other classes include Pilates Mix and LBB “Lower Body Blast.”For more information and reservation, you may contact:[email protected]

Cairo Contemporary Dance Center

uPCoMIng events uPCoMIng events

The women of Egypt’s fitness community presented the second round of Heya Health, the fitness and health hub for women in Egypt. The event took place at the Sports Complex at the American University in Cairo on Saturday, March 28th, 2015. Certified and licensed instructors and trainers showcased the hottest fitness trends, which was a perfect opportunity for women to try out 16 sessions in one day. The event comprised a mix of programs: Zumba® Fitness, Zumba® Step, Zumba® Toning, Jumping® Fitness, CrossFit, Pilates, Cardio Ugi, Performance Enhancement, Pole Fitness, Vinyasa Flow Yoga, Jazzercise, Bollywood Dance-Fitness, and more!

Heya Health showcases 16 Fitness sessions in one day

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Juhayna sponsored Cairo Runners’ half marathon, which was held under Zabado slogan “Let the Energy Out.” The marathon was a unique experience; it gave the chance to athletes to run in Cairo streets. The marathon was divided into 3 categories: 21km half marathon, 7km half race, and 1km family run. The event included various activities and was attended by a number of public figures, social media influencers, and celebrities, in addition to President Abdel-Fattah Al-Sisi, who praised the marathon initiative and how it promotes health and fitness among Egyptian youth.

“Let the energy out”Juhayna zabado sponsors Cairo Runners’ Half Marathon

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“Fun for all, all for kheir”ELFIT Tour participated in a great cause, by organizing a one-day fitness competition as part of a charity event by Mashroo3 Kheir and Benby Hayah NGO’s. With a total of 140 athletes competing, the adrenaline packed competition was fun to watch and grabbed the attention of all attendees. 1st place winners in each workout received a 1-month free membership from Hers and Balance Gyms. Kheir Festival was a successful, rewarding event full of fun activities and entertainments. All profits raised from this event were donated to build roofs for 230 houses in an entire village in Fayoum.

throwback of eLFIt tour at Kheir Festival Held at the american university in Cairo

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Eight Fitness Club celebrated its first anniversary in an amazing atmosphere, full of competitions and challenges between the members and trainers. Giveaways were distributed along with food and beverage to re-energize everyone! We look forward to years and years of fruitful success!

eight Fitness Club Celebrates its Rewarding triumph

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LAX Gymnasium and The Fitness Playground presented an 8-hour spinning event at club 88, overlooking the breathtaking Red Sea Riviera. In a perfect ambiance and endless beats, spinning enthusiasts enjoyed the ride from morning to sunset, with Master Instructors from Europe, along with top-notch homegrown Spinning® presenters.

spinning® enthusiasts experienced and endorphin-Packed8-Hour Party on Wheels!

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Now opeN atTivoli dome HeliopoliS

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