Vision - Reps UAE

MAGAZINE
Register of Exercise Professionals ..... Professionalising Your Industry
Quarterly Magazine; Issue 06, Summer 2015
The DSC
What to Look for in a
Personal Trainer
Vision
Members
in Focus
Liz Verheyden
& Ediger
Ssentongo
Success Stories
Essa Al Ansari
A three-month
membership at
Talise Fitness... (P.43)
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REPs
SPEAKS
We are proud to showcase how one
of Dubai’s very own government
departments, the Knowledge and
Human Development Authority (KHDA)
has taken the ideal of fitness and
made it a reality within their own
premises and with their own staff.”
W
elcome to our last issue before
the summer exodus and before
the Holy Month of Ramadan,
where mindfulness and quality
time with the family should not
be overlooked in favour of too
much food indulgence and late night TV shows.
We are proud to showcase how one of Dubai’s very
own government departments, the Knowledge and
Human Development Authority (KHDA) has taken the
ideal of fitness and made it a reality within their own
premises and with their own staff. By leading the way
and converting their offices into a gold-standard fitness
friendly environment, this has inspired their teams to get
fit and stay fit. We hope that other organisations learn
from their example and embrace wellbeing at this far more
comprehensive level.
We also sat with the Secretary General of the Dubai
Sports Council; Mr.Saeed Mohamed Al Hareb who shared
with us Dubai’s vision for transforming Dubai into a fitter
city by creating an infrastructure which is conducive to
exercise. Whilst it’s understandable not everyone loves
going to the gym, with the introduction of some great
walking and cycling paths, Fitness Trainers now have an
array of outside venues to share with their clients in their
quest for exciting and effectives ways to create dynamic
experiences that also have a measurable effect on wellbeing.
REPs growth continues with the Sharjah Sports council
recently announcing their support for REPs and the need to
raise standards in fitness establishments across Sharjah.
Last but not least, we are delighted to announce the
date has been set for this year’s FIT AWARDS. Mark in
your calendar November 19th and get ready to submit your
application as registration opens on July 26th. Those that
attended last year know what a fabulous event it was and
this year is going to be even better, set upon the lawns of
the Address’s Montgomerie golf course. Definitely a night
not to be missed… See you there!
May 2015 REPs 3 CONTENTS
MAY 2015
08 The DSC Vision
Catherine Hanson Farid speaks to
Saeed Mohamed Hareb, Secretary
General of The Dubai Sports
Council; an organisation dedicated
to making the emirate a fitnessfriendly environment.
12 Leading by Example
16 Success Stories
This special report shows how the
KHDA (Knowledge and Human
Development Authority, Dubai) has
adopted ‘smart’ fitness techniques
to revolutionalise their operations
and galvanise their employees to
lead healthier lives.
Emirati businessman, Essa Al
Ansari, shares his weight-loss
adventure over the last two years
with REPs UAE.
Nowadays, as most trainers agree,
it’s not only the apple, but also ‘an
app a day’ by way of techie-goodies
that keeps the doctors away.
20 Must-Have Books for
Personal Trainers
34 Twenty Laws of Lean
Explore 20 wellness strategies that
gym-goers should adopt to ‘lean-out’
faster, and make lifestyle changes
not for losing weight, but gaining
muscle mass instead.
It’s not only about hitting the gym
and leaning out, fitness pros also
need to read in order to enhance
their knowledge of the continually
evolving fitness scene.
38 Manager in Focus
24 Members in Focus
Elaine Coronel Superio, Fitness 180°
Manager, Sharjah Ladies Club
tells REPs UAE what makes her tick,
and also shine.
Two vibrant REPs registered
pros from the region share their
expertise.
44 Do You Have The Guts to
be Healthy?
Globally renowned nutritionist and
best-selling author, Patrick Holford
explains why a strong stomach is
essential for optimal health.
46 Low-Carb Diets
Read how a low-carb, moderately
protein-rich and high-fat diet can
help shed those extra pounds more
than any other food plan.
50 What to Look for in a
Personal Trainer
Explore how a personal trainer
must not only “walk-the-talk” but
also possess the certification and
skills to take your fitness to a
higher and safer level.
4 REPs May 2015
28 Gadgets on the Go
Naser Al Tamimi
CEO
[email protected]
Catherine Hanson Farid
Director of Operations
[email protected]
Ben Gittus
Technical Director
[email protected]
LOOKING TO BE
YOUR OWN BOSS?
Juliette Alexander
Business Development & Membership Manager
[email protected]
Julie Willetts
Compliance and Standards Manager
If you are a Personal Trainer in the UAE and wish
to work to your own schedule, develop your own
programs and reap the benefits associated with being an
independent personal trainer, then we can help.
Infinity Sport Management is pleased to announce our
new partnership with IPS LLC. Any aspiring fitness
professional who wishes to work independently within
the fitness industry now has a platform from
which to do so.
For more information on our services and how we can
help you reach your full potential please
Contact [email protected]
Anna Marcial
Office Coordinator
[email protected]
For enquiries please call 04 3407407, [email protected]
Lisa Durante
Contributing Editor
[email protected]
Devleena Chatterjee
Features Writer
[email protected]
Waseem Khrait
Art Direction & Design
[email protected]
Gregory Mandy
Photographer
All editorial and design production is coordinated
by GVPmedia FZ-LLC and Azimo Publishing FZ-LLC
All rights reserved, reproduction in part or whole is strictly prohibited without written permission from the publisher. We cannot accept responsibility for any mistakes or
misprints or for loss or damage of any unsolicited manuscripts or photographs sent to us. Although REPs magazine has tried to ensure that all information given in the
magazine is accurate, details and prices may be subject to change.
Any consequential action taken, based on the information and advice contained in REPs Magazine, is taken at the individual’s risk. The publisher cannot accept
any liability for resulting claims or damages. Any information contained within REPs magazine should not be considered as a substitute for consultation with a licensed
practitioner. The views expressed in REPs magazine in its entirety do not necessarily reflect the opinion of the publisher.
May 2015 REPs 5 My Chiropractor Wants
to See My Feet…
Y
ou’ve finally made an appointment to see your
Chiropractor. Perhaps it’s low back pain that brings
you in or bouts of headaches and you’re tired of
popping pills. Or maybe you’re a runner who’s
training for a big event and you’re hoping for expert
help to remain in prime condition and avoid injury. All
of these are valuable reasons to see a Chiropractor.
Appointment day arrives and the doctor begins the exam.
Suddenly, your doctor’s asking to see the bottoms of your shoes (wait–
what?) and then asks you to remove your shoes and socks completely.
The doctor leads a now-barefooted ‘you’ over to what is called a ‘3D
digital foot scanner’. You’re instructed to “step right up.”
At this point you may be wondering, “What in the world do my feet
have to do with anything? Or, “Did I take a wrong turn and end up at
the podiatrist’s office?”
Actually, feet have to do with a lot and there’s good reason for your
Chiropractor to be interested in them. Chiropractors are trained to look
at a patient’s entire body structure, and the foundation of that structure
is the feet.
Think of your body as a building. The way the building is put together
is important, because it determines how it will hold up to stress and age.
The foundation is especially important, because everything sits on top of
it. When there are cracks in the walls or ceiling – in the analogy, that’s the
low back pain or headaches that prompted you to call the doctor in the
first place – problems in the foundation may be to blame.
Your feet may feel just fine, but that doesn’t mean they’re not causing
trouble up above. Foot imbalance or dysfunction can have ripple effects,
transferring problems (and pain) to the legs, knees, hips, spine, shoulders,
even skull. (The 3D foot scan helps your doctor detect otherwise ‘silent’
problems with the feet; so does examining the wear patterns on your
shoes). So when your Chiropractor asks to look at your feet, don’t hesitate.
Good health starts from the ground up…
Visit Chiropractic Dubai, Emirates European Medical Centre
Address 119 Thanya Rd – Umm Suqeim 2, Dubai
Phone 04 348 1166 Hours Open 8:30 am – 6:00 pm
REPs MEMBER BENEFITS
Twenty percent discount to all fitness instructors registered with REPs
UAE for Chiropractic treatment, Physiotherapy and Massage. If one
of your fitness instructors recommends a patient (who books a
minimum package of five Chiropractic treatments) i.e. not
another fitness instructor but a friend or someone
they provide training to, then we offer that
Fitness Instructor one free treatment
i.e. Chiropractic treatment,
Physiotherapy or
Massage. ■
6 REPs May 2015
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The
DSC
VISION
It never gets easier,
you just get stronger….
Catherine Hanson Farid, Director of Operations, REPs UAE
& Infinity Sports Management speaks to Saeed Mohamed
Hareb, Secretary General of The Dubai Sports Council regarding
the challenges to health in the UAE given its near epidemic
proportions of non-communicable lifestyle diseases like obesity,
diabetes and fatty liver disease. Angela Kurian reports.
E
ven though initiatives like the gold-weight
program where you win a kilo of gold for every
kilo of body weight-loss have captured the
imagination of residents and citizens alike, the
implications of financial gain to incentivise
overweight people to make crucial lifestyle
modifications – which could mean the difference between
life and death – must be rooted in sound family practices.
Saeed Mohamed Hareb explains, “As children learn
from parents, it is vital to educate the parents about the
importance of following a clean diet and keeping physically
active. This Dubai Munipality program ‘Your Weight in Gold’
has been opened this year to children as well to encourage
over weight children to lose weight with double the rewards
8 REPs May 2015
Saeed Mohamed Hareb, Secretary
General of The Dubai Sports Council
for those people who participate as a family. It has been
very successful with locals losing upto five, ten and in some
cases, even 40 kgs.
We have also introduced other programs for children
that encourage the families to eat healthy, home-cooked
meals, eat out less and exercise regularly to lose weight.
If public health initiatives are to be sustainable, the core
element of behaviour modification must start at the
family level.”
A firm believer in the role of REPs UAE to communicate
the importance of regulating fitness certification to expat
and locals as well as the fitness professionals operating in
the region, he believes that the UAE’s Emirati population
are different from before.
The DSC Vision
“I personally witness locals walking daily
because they want to become fit and stay fit. The
new walking paths introduced all over the city
have encouraged families to start walking more
and you can see them walking in the afternoons
around p.m. Local children have also started
to control their food intake and are exercising
regularly. To me, it’s not only about fitness and
building muscles; it’s also about staying away from
junk food and walking and swimming as much as
possible, as both are important for cardio-vascular
health”, he feels.
In terms of his own lifestyle, Saeed Mohamed
Hareb enjoys a vibrant routine. “I wake up at 5 in the
morning to attend prayers at the mosque. I find this
spiritually invigorating practice has built discipline
into my routine. Then I proceed to take a long
rejuvenating walk on the beach till the sun comes
up. I take a photo of this beautiful sunrise, post it on
Instagram and thats how I begin my day everyday.”
Dubai’s rapidly-expanding infrastructure embraces
A minute in the mouth, a month on the hips
Aware of the traditions of the region, Saeed Mohamed Hareb excellent facilities for running, cycling, swimming and other
sports. “By developing these additions to public areas, we are
says that “Food and portion control can be a challenge not
encouraging people to try their hand at physical activities
only because of temptations but also because in the Emirati
and enjoy the great outdoors. It was a proud moment for
culture, it’s discourteous to say no when you’re offered food
us when we won the Expo2020, but the focus is just not on
and we usually have to accept with good grace. However,
2020, its equally important to create a healthy city, designed
things are changing. If we eat to excess, we also ensure we
to make people walk. Dubai has introduced walking paths,
lose the weight too by exercising more.
cycle paths, indoor facilities, ladies-only facilities, and
The local traditional diet of Emiratis is actually healthy
as it includes lots of fish and vegetables.” Like everyone else, shopping areas such as the ones on Al Wasl and JBR which
he acknowledges that American consumerism and junk food entice people to ‘Eat & Walk’.
Nowadays, people go to the The Dubai Mall and Burj
has deteriorated the health of the nation in general and this
Khalifa not just for shopping, “Dubai has come up with
is a trend wellness pioneers like him are consciously trying
the concept of ‘mall walking’, a sport that ensures people
to overturn.
stay physically active even when they’re surrounded by
However, despite the fact that Dubai is facing a health
commercial temptations. People also get fit during Ramadan.
crisis with diabetes rates increasing over 10 percent every
I see people almost an hour before sunset walking around,
year, the city has come a long way in the last 20 years,
getting their exercise before the start of the day.” Saeed
growing exponentially even within the health and fitness
industry. The result is that the local community has taken
Mohamed Hareb ends on a positive note: “Dubai is rapidly
this on board by making conscious lifestyle edits. “We also
gaining awareness that a top global city cannot stay in pole
acknowledge that the UAE is a country that consists of
position unless its citizens understand that keeping fit and
diverse nationalities and when we see expats picking up
active is a priority of sustainability and pride. Afterall, look
gym bags and going to work out, their commitment to
at our rulers, they are shining role models for health and
fitness makes us want to join in as well. In the future, we
fitness that we can all aspire to.”
envision that Dubai will become one of the healthiest cities
in the world and the first step is educating people to totally
Objectives of DSC
avoid junk food”, he says.
• Setting up a distinguished sporting community.
• DSC Vision
• Investing the revenues as well as the capabilities to set
up an ideal sporting sector to make Dubai a pioneering
milestone in sports. ■
His Highness Sheikh Mohammed bin Rashid Al Maktoum,
Vice President and Prime Minister of the UAE and Ruler of
Dubai, with his daughter, Her Highness Sheikha Al Jalila.
“Dubai is rapidly gaining awareness that a top
global city cannot stay in pole position unless its
citizens understand that keeping fit and active
is a priority of sustainability and pride. Afterall,
look at our rulers, they are shining role models
for health and fitness that we can all aspire to.”
May 2015 REPs 9 10 REPs May 2015
“Train insane
or remain the same.”
May 2015 REPs 11 Leading
by
Example
You may be surprised to hear this, but modern
businesses aren’t the first to make the connection
between employees’ lifestyles and their workplace
productivity. In the 1800s, the head of US-based
computer hardware, software and electronics company
National Cash Register (now The NCR Corporation) met
employees for horse rides before the work day started,
enforced twice-daily exercise breaks during office hours,
constructed an employee gym and – in 1911 – set up a
325-acre park. Angela Boshoff Hundal reports.
T
he Pullman Company – that owned a town just
outside of Chicago – established an athletics
organisation in 1879 alongside its employeeonly housing, schools and shops, while Milton
Hershey, the founder of chocolate manufacturer
The Hershey Company, started promoting
wellness at work in the early 1900s, creating a park where
employees could unwind and (let’s face it) burn off some
of the calories they may have consumed while on the job.
Johnson & Johnson launched its first initiative to promote
employees’ work/life balance in the 70s, and Dow Chemical,
Caterpillar, AIG, Siemens and Daimler-Chrysler entered the
fitness fray in the 80s.
As it turns out there are several companies following the
same path closer to home, with many UAE organisations –
especially in the government sector –taking action to try
and to help people make positive changes in their lives.
12 REPs May 2015
Dubai’s Knowledge and Human Development Authority
(KHDA) – a government entity responsible for the growth,
direction and quality of private education and learning in the
emirate – is ahead of the pack when it comes to the fight to
get fit. Late last year, the government entity installed signs
in the lifts, urging staff to use the stairs at its headquarters in
Academic City. It also placed ‘smart signs’ – in Arabic – in the
stairwells. These signs – developed by British firm StepJockey
– are connected to a smartphone app that displays the number
of calories burnt with each flight taken. It also features
upbeat motivational health messages that encourage staff to
push themselves harder to reach their goals.
According to UK trials involving more than 250,000
stair and/or lift journeys, stair climbing increased by up to
29 per cent in buildings that had the smart signs installed.
And when people were able to track their progress, stair use
climbed by over 500 percent.
Leading by Example
Mohammed Sayed, communications specialist at KHDA,
says that while many KHDA employees have lost weight as a
result of the stair-climbing initiatives, getting thinner is not
the main aim. “It’s more about being healthier and fitter,” he
says. “Losing weight is just a byproduct.” He adds that, aside
from climbing stairs, employees at KHDA are encouraged to
keep moving during several optional fitness classes that take
place at the head office every week. “There are weekly yoga
classes at work, and some of us meet at 6am on Wednesday
mornings to do a 5km run,” he says. “We’re also encouraged
to wear the fitness band, Jawbone. It’s basically a live tracker
that you put on your wrist. You then install the software on
your mobile, iPad or computer and it shows you the number
of steps you’re taking each day and how much sleep you’re
getting, amongst other things. You can add friends to your
team, too, which is really motivating and makes keeping fit
feel less like a chore.”
As to whether the initiatives are making a positive impact
on KHDA staff, Fida Slayman, communications manager at
the government body says she thinks they are. “The team
has been to Wadi Adventure and we took part in Dubai’s
Spartan Race in February as well as the Vertical Marathon
in April. The number of sick days being taken have decreased
and people seem much more motivated, not only to exercise
and stay healthy, but also to come to work. We find that
these fitness initiatives are a great way for people from
different internal teams to connect and get to know each
other on a personal level.”
Anna Yates, Dubai-based psychotherapist,
hypnotherapist, life coach and gastric mind band therapist
specialising in weight management, says it’s great that
the country’s businesses are leading the charge when it
comes to getting fit. “When businesses provide seminars
and workshops on a healthy lifestyle, encouraging their
May 2015 REPs 13 Leading by Example
employees to exercise, quit smoking, lose excess weight and
eat healthily – providing the knowledge and facilities to do
so, of course – it boosts productivity, team spirit and loyalty.
Not only that, but seeing friends and loved ones working out
inspire others to get up and moving too. Healthy living has a
habit of trickling down; we learn by watching others and we
should all lead by example.”
Telecommunications giant Du obviously agrees because
the company has been in the news a lot lately thanks to
its efforts to encourage staff to get moving. In line with its
Every Step Counts national well-being campaign, Du created
its own smartphone wellness app, showcasing its benefits to
employees at the business’ wellness day in March. The app –
that can be synced with fitness bands like Fitbit or Jawbone
but doesn’t require a band to function – also monitors steps
and sleep functions, connecting users with their friends to
make getting fit more of a social activity.
Making people believe that exercise can be a fun,
collective activity rather than a dreaded chore has seen
the marketing departments in some of the world’s biggest
fitness companies coming up with some creative initiatives
to promote their products. Fitness tracker developer Fitbit
is the perfect example. The company’s recent Celebrity
Challenge saw Michael Dell – the chairman and CEO of
computer-technology business Dell – and Marc Benioff,
chairman and CEO of global cloud-computing company
Salesforce, go head to head in an fitness battle in which each
tech giant tracked his steps for a week in a bid to outwalk
the other. In the end Benioff won the title, with 794,291
steps, while Dell took 722,213. Benioff’s prize? Seeing his
name on Fitbit’s USD10,000 donation for the American
Heart Association.
But fitness initiatives aren’t just for grown-ups, as the
Etisalat Dubai Kids’ Run that took place in Dubai Media
City in March recently proved. Under the patronage of
“While many KHDA employees have lost weight as
a result of the stair-climbing initiatives, getting
thinner is not the main aim. It’s more about being
healthier and fitter, losing weight is just a byproduct.”
Mohammed Sayed, communications specialist at KHDA
14 REPs May 2015
Leading by Example
Her Highness Sheikha Al
Jalila Bint Mohammed
Bin Rashid Al Maktoum,
the telecommunications
company’s kids’ run aimed to
educate the country’s youth
about the importance of
eating well, working out and
staying healthy.
Dubai-based nutritionist
Rashi Chowdhary agrees
that it’s vital to instil healthy
habits at a young age. “One
thing I tell all of my clients
is don’t supersize your
baby,” she says. “Today, UAE
school kids are 1.8 times
more obese than US children,
with childhood obesity rates
consistently increasing by 2
percent since 2000. These
rates have now skyrocketed
to about 35 percent. On top of
that, there are children in the
UAE as young as eight who have been diagnosed with type 2
diabetes. Parents need to teach their children about exercise
and eating well and it’s not just a matter of telling them. We
need to show them how.”
Fida from the KHDA agrees, saying, “as a leading
authority, we can’t go in to schools and tell students,
teachers and principals ‘this is what you should be doing’
without doing it ourselves. It’s important to remember that
if young students are happy and healthy they work better
and retain more information, and it’s the same with the staff.
We’re not doing these initiatives solely for us. We’re doing
them hoping that our healthy habits trickle down to the rest
of the country, especially the youth.” ■
“Today, UAE school kids are 1.8 times more
obese than US children, with childhood
obesity rates consistently increasing by
2 percent since 2000. These rates have
now skyrocketed to about 35 percent.
On top of that, there are children in the
UAE as young as eight who have been
diagnosed with type 2 diabetes.”
May 2015 REPs 15 BODY
TOTAL
We all know that total body transformations don’t happen
overnight, but when it comes to fitness, a little perseverance goes
a long way. Emirati Essa Al Ansari, 24, a young business man
working for Starwood Hotels and Resorts and at the same time
with Redha Al Ansari Exchange and Al Ansari Hospitality (the
family business) shares his weight-loss adventure over the last two
years with REPs UAE.
I
How it all began
have been on an incredible weight-loss
passage and I feel it’s essential to share
my story, because if I can do it, anyone
can. All my life I was over weight because
of unhealthy eating habits and sedentary
lifestyle which didn’t include any kind
of exercise. I eventually reached a point
where I became depressed and was unable even to
shop for clothes in my size.
So my twin brother approached me and told
me to try out a fitness program that he was on,
called ‘Insanity’. I tried it out and in my first
attempt, I realised my physical weakness was no
joke because I couldn’t even last for five minutes.
I then asked my brother to help me improve my
fitness and eating habits. After trying this for a
month, I was surprised that I had lost four kgs
and this is where my motivation and my journey
towards optimal wellbeing began.
My slimming journey
Around eight months later, I lost over 30kg
and went from being 128kg to 95kg, which is
amazing, considering I never thought I could ever
16 REPs May 2015
achieve that. At the time, I was still studying in
Switzerland, and as soon as I returned to Dubai
after the summer holidays, my friends could not
recognise me. That gave my self-esteem a boost
and I was further inspired to maintain discipline
and commitment.
After I had lost the initial weight though, I
felt I had plateaued and needed to start building
up my strength and further tone my body. This
is when I joined Talise Fitness at Jumeirah Beach
Hotel where I met my personal trainer, James. His
training style and knowledge has really helped me
progress even further and now I currently weigh
87kg.
Post weight loss
I feel like a new person. I no longer walk in the
shadow of the past and I currently train six
times a week from strength training to cardio
and conditioning. All this support came from
my friends, my family, my personal trainer and
especially my twin brother who helped me begin
this journey, which has no doubt changed my
life forever.
Total Body Transformation
“I feel like a
new person.
I no longer
walk in the
shadow of
the past and
I currently
train six times
a week from
strength
training to
cardio and
conditioning.”
May 2015 REPs 17 Total Body Transformation
A trainer’s perspective
James Eaton, Personal Trainer, Talise Fitness at
Jumeirah Beach Hotel shares how he helped Essa
continue on his path of weightloss and wellbeing.
When I first met Essa, he told me his story
and I was impressed with what he had achieved
and witnessed the transformation to his lifestyle
and body after comparing before and after pics.
At the time he had already lost a lot of
weight and it was clear he already possessed the
motivation but just needed the extra guidance.
When we first started training, I recorded Essa’s
weight (95kg), body fat percentage (27 percent)
and skeletal muscle mass (35kg) as well as
undertaking some strength and endurance tests.
This allowed us to refocus his goals and change
his training methods to a more strength and
conditioning basis.
A little sweat and loads of determination
The method I took was using a week rotational
‘periodisation’ model known as the ‘block
method.’ Essa trained with me twice a week doing
full body strength sessions of mainly compound
movements whilst he continued with his three
additional cardio sessions a week around our
usual sessions.
Each week we would keep the exercises similar
and only change the rep ranges from reps of eight
to five to three. Then on the week four, we would
have a ‘de-loading’ week whereby we would have
no load or weights and mainly focus on body
weight exercises, boxing and tabata training.
Essa kept a very clean diet with high levels of
protein every day to get the full benefit from the
training as well and drinking plenty of water and
getting lots of sleep.
Method to the madness
This training method is great though strenuous,
for increasing muscle mass and strength and
decreasing body fat percentage. We have
continued on a strict routine for the last four
From England, James is
a REPS Level 3 Personal
Trainer with an Msc. in
Sports Rehabilitation
as well as a diploma in
Sports Massage Therapy.
He specialises in injury
rehabilitation, trigger point
massage and strength and
conditioning.
“When we
months and the results have been fantastic.
first started Essa
has dropped his weight from 95kg to
87kg,
decreased his body fat from 27 percent
training I
to 20 percent and his skeletal muscle mass has
recorded
increased from 35kg to 40.5kg. We still have some
work left to do and Essa knows once he reaches
Essa’s weight his
target goal, the journey doesn’t stop there.
(95kg),
Essa’s story is one for anyone who thinks it’s
too late to change your old habits and lifestyle. It
body fat
just takes one moment, a leap into the unknown
to
get started and if you put in the hours, be
percentage
assured the rewards shall follow.
(27 percent)
and skeletal About Talise Fitness, Jumeirah Beach Hotel
Set amidst a spectacular beach environment,
muscle
this Dubai landmark enjoys the reputation as
the finest sports club in Dubai. Talise Fitness at
mass (35kg) Jumeirah
Beach Hotel is the ultimate destination
for overall wellbeing, boasting an unparalleled
as well as
of facilities and services including tennis,
undertaking diversity
squash, fitness, group exercise, swimming and
a brand new state of the art outdoor functional
some
training zone. ■
strength and
For information or membership
endurance
queries, contact 971 4 406 8800 or Email
[email protected]
tests.”
Essa through his body transformation odyssey
18 REPs May 2015
Total Body Transformation
“After I had lost the initial weight
though, I felt I had plateaued and
needed to start building up my
strength and further tone my body.
This is when I joined Talise Fitness
at Jumeirah Beach Hotel where I
met my personal trainer, James.”
Want to share your success story?
Get in touch at...
Cwww.facebook.com/REPSUAE
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May 2015 REPs 19 Must Have
Books
for
Personal Trainers
Strong Curves
Bret Contreras
& Kellie Davis
Impressive programming,
with in depth explanation
and information. A
go-to resource for any
trainer that works with
women, packed with
information decoding
the female anatomy. It
includes a comprehensive
nutritional guide and
over 200 strength
exercises. This book is
designed to get your
female clients to achieve
strength, power, and
sexy curves from head
to toe.
Strength
Training for
Fat Loss
Nick Tuminello
Tuminello brings
his no gimmick
attitude to
this book. It’s
straight- forward,
sensible and it
works. For those
looking to ‘up’
their programming
game, this is a musthave. Tumminello is
a renowned trainer and innovator
in the field of human performance,
he explains how to use the three
Cs of metabolic strength training
– circuits, combinations, and
complexes – to accelerate your
client’s metabolism, maximise fat
loss, and maintain muscle.
20 REPs May 2015
The Max Muscle Plan – Dr. Brad Schoenfeld
This book will teach you the science behind muscle gain
while providing some killer programming. Developed by
renowned strength and fitness expert and bestselling author
Brad Schoenfeld, the Mitogen Activated Xtreme training is
a six-month periodised program that manipulates exercise
variables to generate clear and steady muscle growth.
Each phase of the plan – strength, metabolic, muscle – is
explained in detail and
insights and advice for
optimal performance
and immediate results
are provided.
Strength Training
Anatomy- 3rd Edition
Frederic Delavier
In this book you’ll gain a
whole new understanding
of how muscles perform
during strength exercises.
This one-of-a-kind
best seller combines
the visual detail of top
anatomy texts with the
best of strength training
advice. Like having an X-ray for each
exercise, the anatomical depictions
show both superficial and deep layers,
and detail how various setup positions
affect muscle recruitment, emphasise
underlying structures. New pages
show common strength training
injuries in a fascinating light and offer
precautions to help with safe coaching.
Low Back Disorders – Dr. Stuart McGill
Your clients will have back pain and it will be chronic. Access the latest research
and applications to build effective prevention and rehabilitation programs
for your clients with Low Back Disorders: Evidence-Based Prevention and
Rehabilitation, Internationally recognised low-back specialist Stuart McGill
presents original research to quantify the forces that specific movements and
exercises impose on the low back, dispels myths regarding spine stabilisation
exercises, and suggests prevention approaches and strategies to offset injuries
and restore function.
22 REPs May 2015
“The only bad workout is the one that
didn’t happen.”
May 2015 REPs 23 Members in
Liz Verheyden & Ediger Scott Ssentongo
Two vibrant REPs registered pros from the region share their expertise...
24 REPs May 2015
Members in Focus
Liz Verheyden
Rehabilitation Specialist at Real Pilates, Jumeirah 1,
Dubai shares her fitness and optimal wellbeing tips
with REPs UAE.
A career in fitness was my calling
I did a B.Sc. in Biokinetics and completed this with an
honours thesis on Pilates and Lower Back Pain. After this,
everything just naturally fell into place. Practising and
teaching Pilates, and still incorporating my university degree
in exercise rehabilitation has always been my passion.
My training style
I’m very detailed and passionate about rehabilitation
and correcting muscle imbalances. You could call me
picky, but I think my clients appreciate the attention I
pay to the tiniest detail. My background as a Biokinetics
(exercise rehabilitation) professional gives me a thorough
understanding of functional anatomy. Everyone has muscle
imbalances that need to be corrected, so they can safely
step up to the next level in their training. I do not give
nutritional advice to my clients, as this is outside my scope
of practice. I do suggest a balanced lifestyle – cardio vascular
work, appropriate muscle strengthening exercises, massage
and/or physiotherapy, a balanced diet and hopefully a
stress-free (or a stress-reduced) regime.
Education is key
I try to read up on new research studies with a specific focus
on orthopedic rehabilitation. The variety of clients I work
with also pushes me to continuously research more about
their conditions, etc. and come up with viable working
solutions to help them.
Evaluations are crucial
I will talk to my clients about their fitness and injury
background to establish what level they are at before they
begin any session with me, but I also prefer to watch them
move and ascertain for myself. I take them through a range
of exercises from very basic to more advanced, based on
skill, not necessarily strength. This is how I discover their
muscle imbalances and weaknesses, particularily when
working unilaterally.
Fitness No-Nos
Strenuous and prolonged spinal flexion exercises, definitely
when not appropriate for a client, irritate me as it could
cause serious injuries. My most common challenge at work is
fitting all my clients into a work week and helping everybody
equally. When I suspect that a potential client isn’t being
truthful about his/her lifestyle habits, it’s a delicate
situation that needs careful handling. Especially within the
rehabilitation field, I explain to them how their commitment
and focus as well as placing trust in the Pilates approach is
crucial for achieving their goals.
“My background
as a Biokinetics
(exercise
rehabilitation)
professional gives
me a thorough
understanding of
functional anatomy.
Everyone has
muscle imbalances
that need to be
corrected so they
can safely step up
to the next level
in their training.”
May 2015 REPs 25 Members in Focus
Ediger Scott Ssentongo
Knowledge is key
Group Fitness Instructor, gives REPs UAE a peek at
what drives him.
A career in fitness was my calling
I was always interested in sports when
I was growing up and I was on many
sports teams at school but boxing was
always my biggest passion. At the age
of 18, I was boxing for my National
team, which led me to a coaching role
for training younger upcoming boxers.
From then onwards, I knew that I
wanted to expand my coaching skills
to the wider fitness industry. I studied
further to develop my knowledge about
fitness. From thereon, I took up a role
as a Fitness Manager in Nairobi, Kenya
all the while increasing my skills and
experience. I even had a daily TV show
on a Kenyan morning TV, educating
viewers and sharing workout tips
with them.
My training style
“It annoys me when I see
poor technique carried out
at the gym. In particular,
when I see someone doing
a lat pull down behind the Evaluations are crucial
Before I begin with a client, I assess
neck, it specially worries their body type, weight and height. We
discuss their goals and objectives and
me as this is one of the
what they want to achieve during their
most common mistakes I training programme. I try to gain an
understanding of their daily eating
witness on a regular basis. habits
and discover their daily routine;
whether
they have a physical job or a
It is bad for the shoulder
mainly sitting-down desk role. From
joint, and over time will this I can identify what needs to be
changed to ensure they are on track to
bring pain and injury.”
achieve their goals.
Attendees to my classes often tell me I am different
from other trainers. They say I am inspiring, motivating,
entertaining, dynamic and manage to keep them motivated
even during a really tough workout. I try to be creative with
my classes and I think this is why clients like to come back
as I always have something new, different and challenging
planned for them.
26 REPs May 2015
I continually update myself with the latest fitness and
training innovations. I regularly attend innovative training
courses to keep me updated on latest developments in
training methods and techniques. I
find it keeps my teaching style fresh.
Sometimes, I attend a fellow instructor’s
classes to experience their different
skill-sets and it helps advance my
teaching methods too. I also watch a lot
of quality videos from fitness inventors.
Fitness No-No
It annoys me when I see poor technique carried out at the
gym. In particular, when I see someone doing a lat pull
down behind the neck, it specially worries me as this is one
of the most common mistakes I witness on a regular basis.
It is bad for the shoulder joint, and over time will bring
pain and injury. Another common error is a poor squatting
Members in Focus
technique, especially when using heavy weights and putting
too much pressure on the knees and coccyx. The treadmill is
another area where I often see clients cheating, people work
it ‘on incline’, but they are gripping the handles too firmly,
which causes them to twist their spine as they are running.
Foods always in my fridge
I always ensure I am well stocked with sweet bananas,
potatoes and Cassava.
My favourite recipe
I train hard so I usually require a high-carbohydrate diet,
which I need for energy. These are two of my favourite
‘go to’ meals.
•Sweet Bananas
Take five sweet bananas, leave the skin on and boil in
water for 15 minutes. Then serve hot.
•Cassava
Take four Cassava roots, peel and place them in water with
some salt, boil for 20 minutes and serve with steamed veg.
My supplements
I love vanilla flavoured whey protein by Optimum Nutrition.
I use this to replenish my muscles, as I do many classes
daily and also weight training . I also use Omega-3 capsules,
a good fatty acid, which aids brain functionality and
strengthens bones, both of which are beneficial for me with
my busy training schedules. I also take calcium tablets for
strengthening my bones. ■
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May 2015 REPs 27 Gadgets
Go
on the
Ankorr
WHY Pound for pound,
the number one functional
training product on the
market today, Ankorr is the
worlds first ‘Animate Load
Harness’. It’s unique design
allows the ‘anchor points’ to move through 180 degrees of
sagittal planes and 360 degrees of transverse planes. This
means athletes, soldiers and fitness enthusiasts can move
forward under load, spin 180 degrees through their sagittal
planes then move in reverse while staying under constant
load. Weighing only 2.7kg, this is one of the most exciting
mobile training tools available and allows short, devastating
workouts that test both physical and mental abilities.
COST Dhs1600
Personal trainers know the drill. They
eat clean, exercise regularly but also
invest in a host of techie-goodies that
power their workouts, enabling them
to track their journey to optimal health.
Explore these fitness must-haves that
fuel your workout to the next level.
Devleena Chatterjee reports.
Crossrope Performance Set
WHY Train anywhere with this versatile Crossrope set that
provides all of the advantages of jumping rope for cardio,
speed, weight loss, endurance and power. With three high
performance indoor ropes and two versatile all-surface
ropes of varying weights, vary the routine and reach your
peak potential. Whether you’re jumping rope to lose weight,
perfect your muscle tone or just bump up your endurance,
you can do it all with the Crossrope Performance Jump
Rope Set.
COST Dhs610
www.crossrope.me / www.fitstore.ae
www.ankorr.me / www.fitstore.ae
Pear Mobile Training System
WHY The portable training system is a one-stop shop for
every athlete’s fitness conundrums. The system includes
an iPhone coaching app, workout earphones, a heart rate
monitor, a ‘smart’ brain-n-heart-synced scanner, audio
coaching with videos celeb fitness trainers hand-holding
participants through elaborate exercise routines, stat
tracking for many types of workouts – this all-in-one
packs quite the fitness punch and is considered a veritable
exercise powerhouse.
www.pearsports.com
28 REPs May 2015
Gadgets On The Go
Fitbit Force
WHY Fitbit’s latest fitness tracker, the Force, is the all-around favourite with
athletes worldwide for its flexibility and comprehensive list of features. It straps
to the wrist to measure the number of steps taken, the calories burned, and even
inspects the quality of sleep. The Force is also light and easy to wear around the
clock, plus it syncs data wirelessly via Bluetooth with PCs, Macs, iPhones, and
compatible android phones. And with its OLED screen, the Force acts as a watch in
a pinch too. www.fitbit.com/force
MYZONE
Power Bands
These are an excellent multipurpose product, suitable for agility
drills, jump training, speed training and
strength training. These bands can be used
on their own or in conjunction with other
equipment for added resistance.
BUY NOW www.fitstore.ae
MYZONE is an innovative chest-strap monitoring system
that tracks heart rate, calories burned and overall effort both
accurately and in real time. It’s technology has proven to change
overall motivation toward exercise, helping people put in the
effort required to get the results they want. Group classes
become encouraging communities, as it transmits user data
to live displays, allowing users to compare their effort to other
participants.Through gamification and an online community,
physical activity is made competitive and fun, as users can unlock
badges, set and reach personal milestones and even challenge
their friends, family and colleagues to see who can earn the most
MEPs (MYZONE Effort Points). Additionally, MYZONE users can
share achievements with their networks on various social media
channels adding further reward to a users effort and results.
BUY NOW www.800sport.ae
NEW! SPX Max Reformer
with Vertical Stand
®
A compact, value-priced Reformer with full commercial features.
The SPX Max Reformer with Vertical Stand Bundle is our best option for facilities with
limited space or multi-purpose exercise rooms. This Reformer stands upright on end for
convenient storage. Simply roll it to where you want to store it, raise the Reformer and
deploy the stand to hold the Reformer firmly upright.
®
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+971 4 3467751 | [email protected] | www.800sport.ae
STOTT PILATES® is a premier brand of MERRITHEW™
May 2015 REPs 29 Gadgets On The Go
Jawbone Up
WHY Boasting a distinctive and water-resistant design, and capable
of syncing with Android handsets as well as iOS devices, this
wrist-style fitness tracker measures activity levels, as well as
heart rates, blood pressure, pulse etc. and sync the data via
Bluetooth or external cables to smart devices such as iOS and
android platforms. The device may not be as comfortable to
wear as the Fitbit Force but comes in a close second, plus it’s
durable and easy to slip on and off. While the Up lacks
the Force’s wireless syncing capabilities, its battery
goes longer between charges. It’s also capable of
recording steps taken, calories burned, and how well
the wearer sleeps.
www.jawbone.com/up
Larklife
WHY What’s better than a fitness tracker that also charts
a nutrition plan for the wearer based on his/her’s activity
levels, steps taken, calories burned, heart rate as well
as brain impulses indicating flagging energy levels and
elevating hunger levels? This system features a simple blue
bracelet for day and a comfortable nighttime wristband,
both of which track stats even when sleep. The Larklife
also features an iPhone app that coaches the wearer toward
better health and a vibrating alarm system on the wristband
gently wakes them up.
www.lark.com
Seven
WHY Download this
app called ‘Seven’ that
asks every user to
commit only seven
minutes a day for the
next seven months, helping them reveal
power-packed abs of steel and arms
of iron. Using nothing more than a
smartphone, a chair, a wall, and your
own body weight, accomplish a daily
physical workout that will dramatically
improve well-being.
www.itunes.apple.com
Camelbak All Clear Water Bottle
WHY Got adventurous friends to shop for? What if
they’re stuck in the wilderness with
no access to fresh, drinking water?
The Camelbak All Clear Water Bottle
isn’t just any water bottle – it
features UV technology that
turns non-potable clear water
into drinkable H20 in just 60
seconds. What’s more it has a
filter-cum-monitor that tells
the drinker whether the water
they’re drinking is salinated
properly or not and even
helps desalinate it if the salt
(potassium or sodium) levels in it
are too high.
iPod Shuffle
WHY Every athlete will agree that music
enhances athletic performance and almost any
runner who’s lost without their playlist will
appreciate the simple, affordable iPod Shuffle that
comes in eight colors. Carrying around a bulky
iPhone to access itunes is infinitely harder
and this nifty little shuffle-gadget easily
fits into every armband that runners
strap on. Also, it has special detachable
hooks that keep it in place and marathon
runners can move freely without fear of
losing their favourite music-on-the-go.
www.apple.com/ae
30 REPs May 2015
www.shop.camelbak.
comall-clear-bottle
Gadgets On The Go
Sony SmartWatch
WHY this swanky little gadget can be strapped on to
your wrist and used to track footsteps, monitor heart
beat and even share results with the family physician
and inform them of your acute responses to exercise.
Moreover, it also tells the time.
www.sonymobile.com
Griffin Adidas MiCoach
Armband
Scanadu Scout
WHY This nifty gadget measures, analyses and tracks vitals
such as heart rate, respiratory rate and blood oxygen level.
Simply touch it to the forehead and it reads you like a book.
Also shows how foods like proteins and carbs, nutritional
supplements, hot and cold beverages as well as alcoholic
drinks, and medicines affect the body.
www.scanadu.com/scout
WHY If you are using a smartphone
during exercise, whether it’s to
track workout activity or just
to listen to music, it’s worth
getting an armband
to keep it in. Having a
phone strapped to the
arm might feel a little
awkward at first but it
makes it easy to see the
screen, change songs or
check exercise statistics
without fumbling in the pocket.
www.amazon.com
iBGStar Blood Glucose Meter
WHY Good news for all diabetics this season. This
innovative blood glucose meter seamlessly connects to the
Apple iPhone and iPod touch and helps track blood glucose,
carbs intake and insulin dose, to manage diabetes in ‘real
time’ and on-the-go. This information can be relayed to with
the doctor while on-the-go, to help make better-informed
diabetes-related decisions together.
www.bgstar.com/web/ibgstar
HAPIfork
WHY sometimes it’s not
what’s being eaten but
how fast its been eaten
that matters. Bolting
food without chewing
it properly can result in
digestion issues. This fork
measures how fast you’re
eating and can transmit
the data to a computer.
During a meal, the fork
will light up and vibrate to
alert when food is being
consumed too fast or in
too much quantities.
www.namshi.com
May 2015 REPs 31 32 REPs May 2015
beast,
look like a beauty.”
“Train like a
May 2015 REPs 33 20
Laws
of
Lean
‘Leaning’ out isn’t easy. It means eating smart, training efficiently, and remembering that every
calorie burned counts. It’s about learning how to dial in the macronutrients correctly. This
doesn’t mean depriving the body or eradicating entire food groups, ditching all compound
movements, or skipping the weights to spend long hours on the treadmill. It’s all about pushing
the body to its full potential the right way. Check out these 20 top tips by Dr. Mike Roussell,
Ph.D. that guide you through to a ‘successful cut’.
34 REPs May 2015
1
3
20 Laws of Lean
Eat More Protein
Protein is the most satiating macronutrient. In addition to keeping the body fuller
for longer, increased protein intake also keeps muscle mass when lowering caloric
intake. Protein also stimulates glucagon secretion, liberating the body’s stored
energy needed to train hard. Eat protein every four hours. Frequent, relatively
equal-portioned protein feedings are key to optimising protein synthesis. Spread
your protein intake out to at least 30 g every four hours in order to maximise
protein synthesis. More than 30 g is fine, too.
2
Make Green Leafy Vegetables Your Friend
They’re loaded with nutrients, but not calories, keeping the body functioning
optimally by maintaining the system’s acid/base balance. When you’re in your
cutting phase, have green vegetables at every main meal. Collard greens can lower
cholesterol levels, kale is rich in antioxidants and has cancer-preventing power,
and bok-choy is packed with immune-system-supporting vitamin A.
Save Starches For After Workouts
Low glycaemic carbs such as green vegetables, fruits and beans should make
up the bulk of carbohydrate intake, but that doesn’t imply avoiding starches
completely. Just save them for post-workout consumption. Simple carbs are
critical for the recovery and muscle-growth process because, after crushing
heavy weights, the body is severely depleted of both glucose (usable energy) and
glycogen (stored energy). This is the time to consume high-glycaemic carbs (with
an index of 70 and above) such as fresh fruits, breads and cereals.
Eat For Volume
4
Eating foods that are high in volume but not calories (nutrient-dense not caloriedense) keep you full but not fat. Cabbage, spinach, lettuce and broccoli are great
foods that can be eaten in high volume without feeling maxed out. Looking for
something in the ‘animal camp’? Look no further than the almighty egg. Egg
whites expand a lot if you beat them long enough–just don’t make meringue.
They’ll feel like you are eating a lot more calories than you actually are.
5
Don’t Drastically Decrease Fats
Drink More Water
Dehydration makes the body physically and mentally tired. When feeling parched,
ditch room temperature H2O and grab a glass of cold water. Drinking cold water
has a slight thermogenic effect, allowing the body to burn extra calories while
hydrating.
6
Eating fat won’t make you fat. Extremely low-fat diets are a huge mistake. Not
only do fats provide the body with energy, they also help transport vitamins
through the bloodstream and absorb them into the body. Essential fatty acids
– like those found in whole grains, seeds, nuts, and some fish – help in brain
development and blood clotting. Balance the fat intake by eating saturated (butter,
coconut oil) and unsaturated (olive oil, nuts, flaxseed) fats.
May 2015 REPs 35 7
20 Laws of Lean
Read Labels
Remove Nutritional Vices
Keeping that half-eaten bag of chips in the kitchen cupboard won’t help resist
temptation. Why unnecessarily test your will power? Clear all the chips, sugary
drinks, ice cream, and other processed goodies from the kitchen. If it’s not there,
it can’t be eaten.
Getting accustomed to reading the nutritional facts makes sense. But don’t stop
at the protein, carbohydrate and fat content–read the entire list of ingredients
and get amazed at how many foods are loaded with America’s ‘favourite nutrient’–
high fructose corn syrup–which is basically ‘code’ for ‘more sugar’.
9
Take ZMA Before Bed
8
ZMA–a combination of zinc, magnesium aspirate, and a hint of vitamin B6–can
be taken at bedtime to relax the body and get a good night’s sleep. Proper sleep
is not only important for muscle building, but is also essential for optimising
fat-loss hormones such as human growth hormone and leptin. Intense training
can deplete the body’s mineral stores. The zinc in ZMA helps keep zinc levels up
and it’s important for metabolic and immune functions, including supporting
testosterone levels.
Make Meal Preps for The Week
Eat regularly, don’t skip meals, and keep a food journal. A good food log helps
monitor progress, so make accurate adjustments to better meet fitness goals.
10
Cut Out Unplanned Snacks
Calories from unplanned snacking can add
up quickly and can wreak havoc on fatloss goals. The message is pretty simple–If
you didn’t plan on it, don’t eat it.
11
12
Caffeinate Before Workouts
If you’re not sensitive to caffeine, gulping down 200 mg before a workout–
whether it’s cardio or weights–can liberate some of that stubborn stored body fat.
The extra energy boost from caffeine also keeps your ‘lifts’ high and combats any
fatigue that could result from a reduced-calorie diet.
Supplement With Fish Oil
Fish oil and omega-3 supplements slow down the body’s ageing process, and also
decreases the resting heart rate. Why is this beneficial? A slower heart rate means
you’ll have to work harder (i.e., burn more calories) to reach the target heart rate
during cardio sessions.
14
36 REPs May 2015
Don’t Forget Your BCAAs
13
Branch chain amino acids (BCAA) are the building blocks of the body. They make
up 35 percent of the muscle mass and must be present for molecular growth to
take place. They halt muscle breakdown and activate protein synthesis. Drinking
BCAAs during an interval cardio session can burn fat when carbohydrates are low.
Make Compound Movement The Foundation
The benefits of compound movements are simple–they allow the body to lift
heavier weights, recruit more muscles, and burn more calories. Lose the leg
extensions and squat instead.
16
15
20 Laws of Lean
Limit Rest Between Sets
Keep training goals in mind when you’re lifting. While cutting down on
the break time between sets might mean you can’t lift as heavy with each
rep, that’s OK. You’re not going after strength here. Instead, limiting rest
periods keeps the heart rate up, allowing more calories to be burnt.
Drink Green Tea
17
Green tea is a fat-loss powerhouse. It is caloriefree and contains an antioxidant/caffeine
combination that boosts weight loss.
Lift Heavy
Skipping out on low-rep training just because you’re dieting is a terrible
idea. The easiest way to hold on to lean mass while dieting is to remind
the body that it needs all the muscle it has. To maintain maximum muscle
while dieting, start training sessions off with a big compound moment in
the 3-5 or 4-6 rep range. Low-rep training stimulates all muscle fibres–from
slow to fast twitch. Choose a heavy weight that’s challenging.
19
Start Sprinting
18
Increase Non-Exercise Physical Activity
When trying to drop body fat, every extra calorie burnt takes you
one step closer to the goal. Begin by taking some of these steps:
• Park farther away at work or when shopping.
• Instead of sitting, stand while taking phone calls at work.
• Skip the elevator and take the stairs.
• Don’t drive around the corner to the store – walk.
Interval sprints done as part of high-intensity interval training are another great
fat-loss strategy. Two or three 20-minute sessions can be a great addition to your
training program. Sprinting burns calories rapidly, improving the metabolism. ■
20
May 2015 REPs 37 Manager
This pro from the fitness
industry tells REPs UAE
what makes her tick.
Elaine Coronel Superio,
Fitness 180° Manager,
Sharjah Ladies Club.
38 REPs May 2015
in
Focus
Ongoing training is essential
Elaine feels that a personal trainer’s performance is
enhanced by attending training seminars and workshops to
stay abreast of the latest trends in the fitness industry, “I
strongly believe in the ‘walk the talk’ principle. Clients, as
well as staff seeing me mixing with the sweaty crowd at
the gym doing zumba, circuits or yoga, deliver a powerful
message.” It conveys that she is not averse to getting stuck
in and doing whatever it takes to encourage gym clients
to succeed in reaching their fitness goals. Elaine feels that
group exercise is becoming popular because it encourages
a sense of mutual friendship wherein one participant can
help another achieve their targets and thrive from that
mutual support.
Nutrition is key
Elaine incorporates a holistic
approach towards optimal wellbeing,
and to this end, Sharjah Ladies club
employs an in-house nutritionist.
Elaine explains that the “input (i.e.
exercise) should never exceed the
output (food being eaten)” and
therefore, advises moderation when
it comes to food. She says a little
of everything can be eaten, as long
as the metabolism keeps working
and burning calories. There is an
in-house cafe to cater to all clients
with a program available for calorie
regulation and reduction.
When it comes to her own regime,
she balances everything from carbs,
protein and sugar, but never deprives
herself from eating what she loves
as long as it’s controlled portionwise. With her current condition,
she has to maintain the right levels
of calcium and iron too, so regular
monitoring is a must.
Walk the talk
and my staff.” Most managers may not ‘walk the talk’
due to high-pressure jobs, and end up missing their own
personal workouts. Elaine says all it takes is a perfect time
management, “I focus more on strength training and I find
that I thrive on it.”
Elaine in relation to her clients
Elaine works to improve the fitness level of each facility
member, regardless of age, skill or limitations. She and
her staff strive “To improve the lives of others through
an effective and efficient fitness experience.” With the
overwhelming numbers of newly released group fitness
classes, clients and health enthusiasts are keen to try their
hand at everything. But, as a fitness professional herself,
she believes in a complete and balanced workout. “I educate
clients on what their body really
needs according to their respective
physique types,” she explains.
“My cancer diagnosis
and treatment
has not stopped
me from keeping
physically and gym
active. I never miss
my once-a-day
group class and
relax post-workout
through stretching.”
Even though she was recently diagnosed with breast
cancer, Elaine is a living example of the determination
of the human spirit. She managed to finish six cycles of
chemotherapy last December (2014) and believes in staying
optimistic, “A warrior spirit can make you realise that life is
worth fighting for.”
Despite her serious condition, Elaine gives 100 percent
to her job, “No matter how busy I am with my managerial
job, I always find time to have my own workout and that
has a positive impact on the morale of both, my clients
Manager in Focus
Building our brand
Elaine explains that they are in the
process of developing their brand
image further, “We launched our
own brand name, Fitness180 and
instead of only calling our gym a
fitness centre, we decided to give
it a 180-degree, all encompassing
spin.” Clients from the different
emirates were initially confused with
their brand revision but gradually,
they are starting to recognise
them and what they’re trying to
achieve. Working in a multi-cultural
environment makes them more
sensitive to the different needs
of every client. Elaine adds, “As a
manager, it is crucial to have the
ears that listen equally and in turn
process information to come up with
a solution that is acceptable to all.”
About Elaine
As a Fitness Manager, Elaine has previously worked in five
star resort hotels and is now operating the fitness facilities
in Sharjah Ladies Club. She brings numerous qualifications
to the Centre’s Exercise Floor. With over 15 years’ experience
in the fitness industry as an instructor, trainer and manager,
Elaine earned her Bachelor’s Degree in Physical Therapy from
the Philippines and Personal Trainer Certification from ACE
(American Council on Exercise). Being a licensed Physical
Therapist, made her deal with clients of different injuries and
understand the relation of fitness and sports rehab. ■
May 2015 REPs 39 CANCER
DECONSTRUCTED
Dr. Joachim Fluhrer gives REPs an in-depth look at the intertwined world of
cancer testing and molecular medicine.
i
n what specific ways can
personalised cancer testing
and molecular medicine
revolutionise the way people
treat and think of cancer?
Every person is a separate
individual, similarly every cancer is
also ‘individual’ to the person affected,
in a manner of speaking; cancer is
heterogeneous. Cells in a malignant
tumour can include cancer stem
cells, promoter cells, communication
cells, supportive cells, immune cells
etc. Some of the cancer cells produce
proteins that inhibit the immune
system to recognise them and kill it.
There are 100s of pathways within
a cancer cell, which are part of its
activation, growing, multiplying
and seeding mechanisms. A central
pathway in every cell that causes
apoptosis (a naturally programmed
cell death) may not be working and
prevents the cancer cell from dying a
natural death. Cancer cells are also able
to develop a resistance mechanism, for
example a ‘pump system’ that gets rid
of the chemotherapy substance out
of the cells, before it can cause any
bodily damage.
40 REPs May 2015
Cancer cells can mutate quickly
and choose a growth pathway or a
resistance pathway to evade the
immune system or the medical
substance, which was introduced to
kill the cells. A cancer may have many
different species of cancer cells within
which may possess different ways to
evade being killed. Medicine has made
great strides in successfully treating
some malignancies, such as leukemia,
lymphoma, testicular cancers and some
childhood cancers.
However, the success rate for the
majority of cancers, such as breast
cancer, lung cancer and colon cancer
and others is still very low. The
effectiveness of our current staging
system to select treatments has
recently been put into question again.
Currently, we need to treat 13 women
with breast cancer with adjuvant
therapy for every one patient to get
the benefit, meaning the other 12 don’t
get benefits from the treatment due to
either not needing it in the first place or
that the treatment didn’t work.
Testing cancer cells for their
genetic profile, for their sensitivity to
medicines and monitoring the number
Cancer Deconstructed
of Circulating Tumour Cells (CTCs) as
a monitor and predictor for treatment
efficacy is here and in use now. CTCs
can be identified from a simple blood
sample. A blood collection of 15-20
mls of blood is all that is needed. The
Maintrac methodology has been
scientifically researched, validated and
been used in clinical practice for over 12
years now.
When and how did you get
personally involved in this
preventive health protocol?
I have been involved in a multidisciplinary medical practice with
an oncological focus for over 25
years. Individualising the testing
and treatment approach for chronic
conditions has reaped enormous
benefits for grateful patients.
There is primary prevention, i.e.
preventing cancer development in the
first place such as non-smoking, good
nutrition, regular monitoring and many
others. The testing for CTCs as a test
for primary prevention is fascinating,
as we know that these cells appear in
the blood stream long before a primary
tumour can be seen with current
imaging techniques. The testing for
CTCs in primary prevention should not
be used as a stand-alone test for cancer,
but as a marker together with other
preventative screening methods.
For secondary prevention, this
CTC test is a fantastic tool to monitor
the efficacy of the primary treatment,
such as surgery, chemotherapy and
radiotherapy and to assess and monitor
the risk of relapse. Many treatments
(nutritional, botanical, pharmaceutical
and lifestyle treatments) are available
to modify these risks.
What challenges do you observe in
disseminating this new scientific
medicine approach?
We are in the middle of a huge
paradigm shift in medicine. From a
statistical averaging approach to a
personalised and targeted approach.
Changing paradigms comes with the
challenges of overcoming convention,
overcoming established ‘ways of doing
things’, and more time is needed to
work out what’s best for the individual
patients. Guidelines are being
revised, doctors need to be informed
and educated, reimbursement and
insurance systems need reformation,
and we as doctors need to be
comfortable with working together
with the patient in generating a good
disease-management plan.
What scenarios do you predict for
the future of these individualised
therapies?
Each patient needs individualised
diagnosis and treatment medicines,
especially toxic medicines such as
chemotherapy agents need to be tested
for their resistance before use, and
may need to be adjusted accordingly.
Certain botanicals, which have shown
dramatic effects in studies, need to be
incorporated in patient management.
Early detection and treatment of
primary and secondary malignancies
will become better eventually and lead
to earlier intervention as well as better
outcomes.
How do physicians and end
consumers access your portfolio of
diagnostic therapies?
Testing for CTCs for early detection,
monitoring of treatment effectiveness
and chemosensitivity studies are
available at the Antiaging Compounding
Pharmacy, Dubai, which will also
organise training seminars for
physicians in these methodologies.
Genostics tests
Following is an overview of the tests we
facilitate and the test collection process:
(Note: It is important to disscuss
with the treating practitioner with
regards to the appropriateness of a
screening test, before ordering).
1. Maintrac® CTC Count
Circulating Tumour Cells are the
population of tumour cells that have
escaped from a cancer mass and have
entered the blood stream. Those that
survive in the blood irrespective of
"Every person is a separate individual, similarly every cancer is
also ‘individual’ to the person affected, in a manner of speaking;
cancer is heterogeneous. Cells in a malignant tumour can include
cancer stem cells, promoter cells, communication cells, supportive
cells, immune cells, etc. Some of the cancer cells produce proteins
that inhibit the immune system to recognise them and kill it."
Dr. Joachim Fluhrer
immune attack, abrasion and cancer
treatment are the very cells that have
the capability of forming a metastasis.
This test finds any living CTCs in a
sample of blood and counts them. The
CTC count is not only an independent
prognostic indicator but also serves as
a reference point for subsequent tests.
A series of CTC count tests can help the
practitioner monitor the success of any
cancer treatment.
2. Maintrac® Companion
Diagnostics
Information on the genetic activity of
a person’s cancer assists practitioners
in gaining an understanding of the
unique behaviour of a person’s cancer
cells. Biomarker analysis can be used to
identify receptors that are targets for
treatment to assess the potential for
cancer spread or to assist in diagnosis.
Available tests include ER, HER2/neu,
AR, VERGFR, EGFR, ki-67 and PLAPR
(Sarcoma marker). This test can only
be requested as an addition to the CTC
test. Other biomarkers may be available
upon request.
3. Maintrac® Customised
Chemosensitivity Test
Due to their genetic instability, CTCs
are a unique population of cancer
cells and may be distinctly different
from the biology and behaviour of the
primary cancer. This test isolates CTCs
and identifies their chemo-sensitive
and chemo-resistant profile through
cytological chemo-sensitivity assays.
The testing is done on live cells. This
test can only be requested in addition
to the CTC-count test. Up to three
substances can be combined in the
one test.
www.genostics.net
www.acppharmacy.com ■
May 2015 REPs 41 ‘Collagenise’
your
Complexion
THE GIFT OF GOLD…
It’s that time of the year again where
summer shopping mania takes hold.
Instead of wasting money on buying
more ‘stuff’ which is unsustainable for the
environment as well as our wallet and
over-stuffed closet, why not treat yourself
or a loved one a present of wellbeing?
If the idea of a radiant complexion
achieved by sipping on a liquid beauty
supplement that tastes great and makes
you look even better, then why not invest
in a month’s supply of 100 percent pure
collagen beauty drinks?
A
t this time of the
year we all look
to give our skin a
complete makeover–
something that
gives our skin that
special glow, while at the same time,
nourishing and re-hydrating the health
of our skin. Well at REPs UAE we have
the answer.
Pure Gold Collagen®
This is a liquid beauty supplement
designed for those who want to
promote beautiful skin by fighting the
appearance of early signs of ageing. It
helps to boost natural collagen, elastin
and hydration levels that decline
over time causing the appearance of
wrinkles, dryness and loss of firmness.
We love this
Formulated with a unique blend
of active ingredients that includes
hydrolysed collagen (5000mg to be
exact), hyaluronic acid, borage oil,
vitamins (B6, C and E) and essential
minerals like biotin, zinc and copper
– all the key ingredients vital to
plumping, hydrating and the returning
and retaining your skin’s natural,
youthful glow; all in a 50ml delicious
juice drink.
42 REPs May 2015
Here’s how it works
As we all know, the ageing process
starts from the inside out, beginning
in the skin’s deepest layers. As this
little drink is ingested into the body, it
nourishes the skin from the deepest
layers; thereby tackling the ageing
problem at the source.
We put it to the test
A sample of consumers, aged between
25 to 72, recently underwent trial of
this liquid beauty supplement over the
period of one month. Drinking one 50
ml bottle a day prompted noticeable
hydration results. If that doesn’t tempt
you, we don’t know what will.
✪✪✪✪✪
• Helps increase skin hydration as well
as radiance
• Reduces the appearance of fine lines
and wrinkles
• Promotes skin suppleness
• Promotes healthy looking hair as well
as nails
Buy Pure Gold Collagen®
Available at all Boots and Bin Sina
pharmacies in the UAE.
www.gold-collagen.com
COMPETITION
Win a three-month membership
at Talise Fitness, Jumeirah Emirates Towers
REPs UAE is giving away
one membership
per month...
To win this luxurious wellness prize…
STEP #1
Go to the REPs website and check if your trainer is REPs registered.
STEP # 2
Put the trainer’s name and his/her membership number on the REPs UAE
Facebook page along with your contact details to be entered into a draw…
STEP # 3
A lucky participant wins and REPs will email you directly if
you are the lucky winner.
TEL +971 4 340 7407
EMAIL [email protected]
www.repsuae.com
May 2015 REPs 43 Do You
Have
The Guts To Be
Healthy?
By Patrick Holford
“Having a strong stomach and good set of bowels is more
important for happiness than a large amount of brains,” claims
a professor of gastroenterology at Harvard Medical School.
T
"The cause of our problems is
too much sugar and refined
carbohydrates which leads to
insulin resistance. This increases
weight gain, diabetes and
heart disease risk. The ‘cure’
So, how do you keep your digestion
is a low glycaemic load (GL)
sound and your gut healthy?
diet that keeps your blood
Over a lifetime no less than 100 tons
of food passes along the digestive tract
sugar level down, but if you
and 300,000 litres of digestive juices
do this by avoiding almost all
are produced by the body to break it
down. Our ‘inside skin’, a thirty foot
carbs and eating fatty meat
long tract with a surface area the size
of a small football pitch, is only a
instead, it’s a recipe for colon
quarter of the thickness of a sheet
cancer. Fatty meats on these
of paper.
Amazingly, most of the billions of
diets are positively encouraged
cells that make up this barrier between
because the goal is to go into
us and the inside world are renewed
every four days.
ketosis, whereby glucose
If you suffer from indigestion,
bloating, abdominal pain or feeling
starved cells burn ketones, an
sleepy after meals, or often get
alternative fuel, instead – and
stomach upsets, diarrhoea or
constipation, there are four simple
saturated fats can most easily
steps you can take to tune up your
gut-digestion.
be turned into ketones."
he most common digestive
complaints are bloating,
indigestion and irritable
bowel syndrome (IBS). A
more worrying concern is
the 50 percent increase in
colorectal cancer in people aged 20 to
34 predicted by 2020.
44 REPs May 2015
Your ‘inner skin’ gets easily
damaged – alcohol, antibiotics, food
allergens and painkillers (the average
person takes 300 a year) are the
most common culprits. The result is
that the digestive tract becomes more
permeable and whole food proteins
which aren’t on the guest list so to
speak, rather than being broken down
into amino acids, get through into
the bloodstream. Then your immune
system attacks. That’s the basis of food
allergy or intolerance.
You can find out what you are
currently allergic to with a simple home
test kit that measures IgG food allergies
(see www.meyorktest.com). By avoiding
your current food allergens – wheat,
milk and yeast being the most common
– you give your digestive system a
break. The good news is that most food
allergies aren’t for life. If you remove
the offending item strictly for four
months, then heal the gut (see below),
you can lose your sensitivity to foods.
(There is a more severe and immediate
‘IgE’ allergy which lasts for life, but
these are less common.)
Another way to lessen the load
on your digestive system is to take a
digestive enzyme with each meal. These
enzymes, called protease, amylase
Do you have the guts to be healthy
and lipase, literally help digest your
food. If you instantly feel better you
know you’ve got a problem with your
digestion. If you get bloated after
lentils or beans, choose an enzyme that
contains glucoamylase.
Next, you can help rebuild your
digestive tract by feeding it glutamine.
While the rest of your body runs on
glucose, these rapidly repairing cells
can run on this amino acid. Having a
heaped teaspoon (five grams), ideally
together with other key nutrients such
as vitamin A and Zinc, last thing at
night in a glass of water is like a visit to
the health farm. Do this every day for
a month, or after any kind of infection,
alcholic excess or course of antiobiotics.
Inside your body there are ten times
more bacteria than living cells. They
flourish in a healthy digestive tract
and die off in an unhealthy one. So,
once you’ve improved your digestion,
‘reinoculating’ your digestive tract with
exactly the right strains of bacteria
makes a big difference. These are called
Lactobacillus Acidophilus and Bifidus
bacteria. Having a capsule or powder for
up to 30 days is all you need to get your
inner flora flourishing. My Digestpro
supplement provides all three –
digestive enzymes, probiotics and
glutamine, although you would need
more glutamine to heal the gut, for
example, after a course of antibiotics.
Then, there’s maintenance. What
damages your digestive tract the most
is too much alcohol, deep-fried food,
burnt meat, coffee and wheat. Wheat
contains something called gliadin, not
found in oats or rice, which irritates
many people’s insides. Fresh fruit,
vegetables and soluble fibres found
in oats and vegetables, plus plenty of
water, helps digestion, as does chewing
and not eating when you’re stressed.
Chia seeds are especially high in
soluble fibre and can be sprinkled onto
cereal in the morning. Finally, drink
lots of water. Dehydration is the most
comon cause of constipation. We all
need eight glasses of water a day.
Atkins and high meat diets increase
colon cancer risk
Nutritionist Dr. Susan Jebb, head
of nutrition at the Medical Research
Council Human Nutrition Research
Centre, says, “The Atkins diet is a
massive health risk for people, it's
simply medically very unsound." Also,
one of Britain’s top bowel experts,
Roger Leicester, said “Bowel cancer is
“A low glycaemic load
(GL) diet focussing
on less carbs and the
right ones such as
oats and chia seeds
high in soluble fibre,
is just as effective
for weight loss, and
much better for
digestion. It is also
more sustainable
in the long-run,
both for people
and the planet.”
– Patrick Holford
(Improve Your Digestion)
more likely to develop when people
eat a lot of animal fat and there is
slow-moving transit of food in the
gut.” Mr Leicester said that a lack
of fibre triggers constipation, which
causes bloating and swelling, and
psychological problems such as lethargy
and lack of sex drive.
There’s an irony here because the
way farmers make modern animals
fat is to feed them carbs. The idea is
that we then eat them to make us thin.
Also, this high meat way of eating is
often falsely called ‘evolutionary’ or
‘paleo’ yet wild animals average five
percent of bodyweight as fat, while
modern animals often have 30 percent
of bodyweight as fat, in other words,
obese. Strict Paleo and Atkins dieters
avoid all beans and grains, including
oats, which are the best sources of
soluble fibre, which help prevent
constipation and keep your gut healthy.
The combination of carcinogens
from burnt animal fat, called HCAs
and PAHs, and processed and cured
meat which contains carcinogenic
nitrosamines, coupled with
constipation makes normal gut cells
become cancer cells. A recent study
in the American Journal of Clinical
Nutrition confirms this link. According
to both the World Cancer Research
Fund and the American Institute of
Cancer, the evidence of an association
between red and processed meat and
colorectal cancer is convincing.
A low glycaemic load (GL) diet
focussing on less carbs and the right
ones such as oats and chia seeds high
in soluble fibre, is just as effective
for weight loss, and much better for
digestion. It is also more sustainable in
the long-run, both for people and the
planet. To find out more read Patrick
Holford’s book Improve Your Digestion. ■
My supplements and my
book are available from...
www.patrickholford.com
and Organic Foods and
Café, Dubai
• Sheikh Zayed Road, beside
Oasis Center
• Greens – Emaar Square 2nd building
• The Village, Jumeirah 1
Organic Foods and Café, Abu Dhabi
Nation Towers Galleria, Corniche Organic Foods and café, Bahrain
Seef Mall- Manama
For product enquiries
[email protected]
May 2015 REPs 45 DIETS
FAD
or
FACT?
Diets are like new trends, they go in and out of fashion constantly, it’s difficult to keep up.
However, there is one system of eating for fat loss that seems to have become enduringly
popular. Even elite athletes like LeBron James and Kobe Bryant are hooked…but is low-carb
living all it’s cut out to be? Cheryl Sequeira investigates…
i
n the ‘70s, global dietary guidelines recommended
people to reduce fat and eat more carbohydrates that
were considered a convenient energy source that
also added fibre to the diet. Reducing fat became the
cornerstone of health advice for the next 40 years.
What happened was food manufacturers developed
numerous processed products (skimmed yoghurt, milk,
cheese, fat-free ready meals, etc.) that were stripped of fat
but were filled with carbs and sugar to give them bulk and
flavour instead.
The test of time has demonstrated, however, that the
simple ‘eat less fat’ message hasn’t worked. According to
the WHO, after having conducted a health survey at the
beginning of the year, worldwide obesity has more than
doubled since 1980. In 2014, more than 1.9 billion adults, 18
years and older, were overweight. Of these over 600 million
were obese.
Controversially, physicians are now proposing to flip the
message. Instead of reducing fat, they recommend reducing
carbs as the surge in carbohydrate consumption and fructose
syrup use has contributed to the so-called ‘Globesity’
epidemic. Why? Because carbohydrates stimulate a hormone
called insulin, which increases the body’s fat stores. Of the
three dietary macronutrients, carbohydrates are the most
potent stimulator of insulin. When fat is consumed, there is
essentially no insulin response. And protein intake delivers
a mere moderate response. However, a relatively higher
response is gleaned when talking carbohydrates.
46 REPs May 2015
From the now infamous Atkins Diet to many others,
some still believe that reducing carbs means filling up on
animal protein. This is also not ideal as meat is acidic and can
be hard work to digest if consumed day in day out. Balanced
low-carb living is not a high-protein diet for that same
reason that we don’t want insulin secretion from a highprotein intake. Nonetheless, the body needs enough protein
to sustain muscle mass and also to prevent hunger. But,
predominantly, it’s a low-carbohydrate diet, which is the key.
The consensus seems to be that a low-carb diet with
moderate amounts of lean protein promotes fat loss because
it reduces cravings, being higher in fat and protein, it keeps
the blood sugar stable, satiating the brain. That is the key to
this process – if cravings can be reduced, then automatically
so can calorie consumption.
Whilst carbohydrates are normally the main source of fuel
in the body, they’re not an essential macronutrient. Humans
have absolutely no requirement for carbohydrate – not even
a gram. Indeed, carbohydrate intolerance is associated with
physical manifestations like fat carried around the middle.
It’s associated in those that have a family history of type 2
diabetes, metabolic syndrome and even other conditions
such as polycystic ovary syndrome in women.
The secret to reducing carbs is not to eliminate healthy
food groups. A very extreme low-carb diet can be dangerous
and it cuts out wholegrain foods – even fruit – which are
necessary to reduce the long-term risk of chronic disease
and to ensure nutritional balance.
Low Carb Diets
But what about athletes?
It’s always been assumed that carbs are an essential fuel
source for exercise. But endurance athletes can last just as
long by burning fat for fuel. Once a workout lasts over two
hours, there’s no advantage to carbohydrates, and then
increasingly fat is burned. Basically, the more the body
consumes fat, the more fat-adapted the body gets. People
can burn an enormous amount of fat, especially an elite
athlete who can ensure a great performance running very
fast, but must become fat-adapted to do so.
Case study…
A study on athletes done 30 years ago involved five bike
racers controlled in a metabolic ward. They were fed their
usual diet for a week and tested their peak aerobic capacity
and endurance time to exhaustion.
The cyclists were then fed a very low carb-high fat diet
for four weeks and their performance was retested.
What that study demonstrated was if people are given
at least four weeks to adapt, they come all the way back
to their previous levels of performance and are able to
do that in the absence of carbohydrates. Why? Because
ketones replace much of the body’s requirement for glucose.
Ketones become the alternative fuel source. They’re
produced when fat is being burnt for energy, and can be
measured in the blood or urine. In this state, the person
is said to be in ketosis. Beware, however, when the body
goes into ketosis, people can experience fatigue, lethargy,
constipation and bad breath. Also, the minute they eat a
carb, the ketogenic process stops, so all potential benefit is
lost and the potential fall-out of renal problems have not
been sufficiently studied.
For athletes attempting to do prolonged endurance
performance, if their body can be trained to use that fat
as their predominant fuel, that fuel tank is more than ten
times as big as the carbohydrate tank. That’s why we are
seeing ultra-endurance sports people not just winning races,
but setting records on low-carbohydrate diets.
“Everyone that had educated me to
eat a low-fat diet contributed to
giving me a fat phobia. I removed
all the fat from all meat and avoided
butter, cheese, nuts and only ate a
little bit of avocado, all the foods
that are high in fat and high in
energy. In the end, I was always very
hungry because I was cutting all
the fat out of my diet and was just
loading up on carbs. Within an hour
of eating, I was always very hungry.”
Shane Watson
LOW-CARB DIETS...
Are naturally higher in fat…
Renowned Australian cricketer, Shane Watson, has been so
conditioned to fearing fat. “Everyone that had educated me
to eat a low-fat diet contributed to giving me a fat phobia. I
removed all the fat from all meat and avoided butter, cheese,
nuts and only ate a little bit of avocado, all the foods that
are high in fat and high in energy. In the end, I was always
very hungry because I was cutting all the fat out of my diet
and was just loading up on carbs. Within an hour of eating,
I was always very hungry.”
For 18 months, Shane went on the low-carb diet, while
being monitored closely by physicians. “My energy levels
throughout the day have certainly improved. Leading into a
break, like lunch or tea, I’m certainly not as hungry as what
I was. So energy’s spread out really nicely throughout the
whole day,” says the Aussie sportsman.
It’s hard to digest that the more fat is consumed, the
more fat is lost. That’s a difficult paradigm. The mention
of fat conjures up images of deep-fried chips and highly
processed foods full of unhealthy trans fats like margarine.
This style of eating is different. It’s about real food full of
natural fats, like coconut, cheese, eggs and fatty meats,
even good old-fashioned butter.
May 2015 REPs 47 Low Carb Diets
Celebrity organic paleo chef and vocal campaigner of
low-carb diets, Pete Evans, says cooking with fat gets the
best results, “I know this, chefs know it–fat equals flavour.
How good is that? There’s animal fat, and there’s also duck
fat. Or instead beef tallow, which is the fat from a cow. Or
lard, which is fat from a pig or butter from the cow. My
favourite, coconut oil, which is absolutely fantastic… And it
can be eaten by the spoonful. What’s interesting is that our
great-grandparents have eaten marrow, heart, liver, brains…
all of that because nothing ever used to go to waste. Because
No.1, it’s cheap. No.2, it’s absolutely delicious and No.3, it’s
the most nutritious part of the animal.”
When restricting dietary carbs, people end up eating
more fat, often saturated fat, which has been implicated
in the development of heart disease. According to Shane
Watson, “The first question I asked my doctor was what
about my arteries? Isn’t that fat that I’m eating just going
to go straight up and clog my arteries? And he made it clear
that that certainly wasn’t the case.”
One of the concerns is that the diet is high in saturated
fat which people are told raises cholesterol and causes heart
disease. In Shane’s case, the HDL cholesterol, the so-called
good cholesterol, has gone up. The triglycerides are probably
the most important component, they’re carbohydratedriven, and they have not surprisingly gone down
significantly. So he’s in much better situation now than he
was prior to this diet.
Fat causes heart diseases – True or False?
One of the great myths of heart disease theory is that
eating saturated fat somehow miraculously goes from the
gut and to plugging the coronary arteries. Saturated fat
is not bad for health. It’s a great source of energy. In the
last decade, medical literature has cast out over the link
between saturated fat and heart disease. Recently, this
widely circulated article in Time magazine questioned
the controversial science of saturated fat and those
organisations that say it’s unhealthy.
Why diets do NOT work…
All diets fail because they’re prescriptive and they go against
normal eating habits. The more restrictive they are, the
harder they are to follow. It’s hard to give up bread, pasta,
rice…foods that are loved and served everywhere this is why
most people eventually revert back to their old lifestyles and
pile the weight back on, ready to try the next eating plan
that is in fashion.
No ONE-SIZE-FITS-ALL when it comes to diet…
However there is scientific evidence to suggest that a large
proportion of the population with obesity or diabetes would
benefit from restricting carbohydrates. These people don’t
metabolise carbohydrates well. That’s what diabetes is, it’s
a failure to metabolise carbohydrates. Yet, these people are
given high-carbohydrate diets in the treatment and in the
prevention of type 2 diabetes. If the amount of carbohydrates
was reduced in a person’s daily intake that would have a
massive impact on type 2 diabetes, which is now at epidemic
levels with type 2 diabetes comprising 90 percent of people
with diabetes around the world. In 2014 itself, the global
prevalence of diabetes was estimated to be 9 percent among
adults aged 18+ years, according to researchers at the WHO.
48 REPs May 2015
Consider this, if somebody has lactose intolerance, they
can’t tolerate milk sugar, so are told to avoid milk. So if
people can’t handle carbohydrates, why shouldn’t they be
told to reduce their carbohydrate intake to the level where
it no longer causes them problems? This eating style is not
necessarily for everyone, because there are many people
who can handle carbohydrates. It’s only those with insulin
resistance and diabetes for whom it’s an immediate problem
and for whom they get immediate benefits.
A critical review of the literature suggests that lowcarb diets should be the first treatment option in diabetes
because of the consistently good control of blood glucose
and the reduction, or elimination, of diabetes medication.
Final assessment…
It doesn’t matter which side of the fence people are sitting
on, whether you follow a low or high carbohydrate diet, the
key messages most agree on is that a diet containing nonprocessed foods, plenty of whole foods is the way to do it…
and do it right.
The quality and quantity of carbs you consume every
day may determine the length and quality of your life…So
choose wisely. ■
Pete Evans
Low Carb Diets
1
2
3
4
5
6
7
8
MYTH FACTS
Fat, low fibre and red meat increase cancer.
Cholesterol and LDL cause CAD and stroke.
High blood pressure is caused by eating too much fat
and salt.
Restricting carbs creates ketones that suppress appetite.
Obesity is caused by too many calories and lack of
exercise.
Chronic disease and obesity are mental states that can be
cured by will power and drugs.
Calorie in = Calorie out… a calorie is a calorie.
You should rely on governments, hospitals, doctors and
drugs to reverse disease and stay healthy.
The Paleo
Pyramid
1
Science had proved this is false. Insulin promotes the
proliferation of healthy and malignant cells. Low cholesterol
is associated with increased cancer rates.
2
3
4
Excessive carbs trigger insulin resistance and create small
particles (LDL) that easily oxidise, linger longer in circulation
and stick to the inner wall of blood vessels.
High blood pressure and obesity are caused primarily by
increased insulin.
Ketones are different than ketoacidosis…Protein and fat
satisfy hunger while carbs trigger it.
5
Obesity is caused by conflicting, confusing or wrong advice.
Politically, it is difficult for governments and advocacy groups
to admit that they have been wrong for decades. Exercise is
good for emotional and bone health, and prevents muscle loss,
but has limited effects on reversing obesity.
6
Disease is spread primarily by agriculture (corn, wheat and
rice is cheap enough to feed the billions). Trans-fats can last
for years in packaged food. This diet turns on our ‘fat switch’.
7
Weight control should be non-voluntary exercise by eating
the right diet like our ancestors did when they consumed 220
times less sugar.
8
Prescription drugs are the fourth leading cause of death in
the USA. Let knowledge and good food be your best medicine.
The more ‘conscious’ (aware) you are, the longer you will live.
A Final Note
Gluten sensitivity represents perhaps one of the greatest
and most under-recognised health risks to humanity.
More than 40 percent of us cannot properly process
gluten. Gluten and a high-carbohydrate diet are the most
prominent stimulators of inflammation and the major
cause of cardiometabloic disease. ■
GRAINS
YOU CAN EAT
(Gluten free)
Until the last 100 years our ancestors ate two thirds of their
calories from protein and a small amount of carbohydrates.
The large increase in sugar and refined carbohydrates now
account for 50-60 percent of calories consumed in the
modern Western diet. We need to return to our original
human diet and eat natural whole food in order to recover
our health.
GRAINS
TO AVOID
(Contains gluten)
Amaranth
Barley
Quinoa
Rye
Arrowroot
Bulgar
Rice
Semolina
Buckwheat
Couscous
Sorghum
Spelt
Corn
Farina
Soy
Matzo
Millet
Graham Flour
GOOD
CARBOHYDRATES
(30 percent)
Fibrous & Starchy Vegetables &
Fruits
FAT (35 percent)
Oils, Nuts, Avacados, Eggs and
Cheese
Tapioca
Wheat
Potato
Kamut
PROTEINS (35 percent)
Meat, Poultry and Fish
Teff
Wheat Germ
May 2015 REPs 49 Journeys into
THEof Mind-Body
MYSTERIES
Medicine
It seems everywhere you go these days; people are talking about Mind – Body Medicine. The cat is out
of the bag: most physical illnesses have strong psychological and spiritual components, the habits and
addictions caused by our unbalanced emotional lives are killing us, and no cure is complete without
attending to the mental and emotional components... Dr. Emmett Miller reports.
50 REPs May 2015
Mind-Body Medicine
What is Mind-Body Medicine, and
how can you focus your mind, manage
stress effectively and facilitate the
healing of your body? Here to tell
us, is original developer of the field,
physician, master of holistic health and
inventor of the first and still best audio
programs (CDs) for meditation, guided
imagery and mindfulness, Dr. Emmett
Miller, M.D.
How does mind-body medicine
differ from conventional medicine?
The guiding paradigm of conventional
medicine is that illnesses and diseases
are best dealt with through analysis
and specialisation. It attempts to treat
illness, dysfunction and emotional
imbalance by finding external causes
and treating them with a chemical or
surgical intervention. Most physicians
and medical institutions are aware
that the majority of our illnesses have
mental, emotional and behavioural
factors as their cause – and most of
the others have the stress as a primary
risk factor.
Conventional medical approaches
seldom mention the crucial mind-body
dimension; and when they are spoken
of, people are rarely offered the simple,
effective, inexpensive tools that can
produce a complete cure, or, as I call
it, Deep Healing. Even when stress,
diet and exercise are mentioned, there
is a failure to teach the all-important
knowledge, skills and inspiration that
are essential to true healing. Uncover
the source of illness and healing, the
central role of stress, and how the mind
can be used to access the spirit and
guide healing energy into the body.
How is illness created in the
human body?
From the moment the first living cell
was created (whether you believe this
to be by intelligent design or through
‘evolution’), life had to know how to heal
itself. The homeostasis or equilibrium
of cells had to be maintained from
the beginning and as a broken cell
membrane means certain death – it is
imperative that the cell have the ability
and intention of repairing itself. The
Life force and the essence of healing are
simply two aspects of the same vital
phenomenon.
Every species of animal can heal
from most of the usual challenges, but
humanity has added to this an array of
drug and surgical approaches that have
allowed us to successfully treat even
diabetes, severed limbs, meningitis
and the like. The result: most of the
illnesses we experience in the Western
world are of two varieties: those that
are caused by the stress of living, those
whose healing is inhibited by the stress
of daily life, and those that are the
result of unhealthy habits.
What about stress and why is it
so important to manage stress
effectively?
Stress is basically friction, or internal
conflict. The inner conflict comes, for
instance, when a person hates their job
or relationship, and is unable to leave
or change it. The stress can produce
headaches, ulcers, colitis or other
illnesses as well as disease-producing
behaviours like smoking and chemical
abuse. Moreover stress can inhibit the
healing of nearly every known disease.
The stress-related internal conflict can
also produce emotional imbalance –
anxiety, rage, panic attacks, insomnia,
exhaustion or depression.
Eventual the weakest link fails,
and the person begins to experience
more obvious symptoms, and will go
on to be diagnosed with an illness or
disease of an organ or organ system.
This exhaustion may also show up
in relationships, where behaviour
such as uncontrolled anger outbursts,
withdrawal, social anxiety, compulsions,
agoraphobia and other dysfunctions
may result.
How does spirit enter into the
healing equation?
Inborn within each of us, and so
clearly visible in young children, is
the capacity for happiness, joy, and
self-confidence. Every one of us started
out with a profound fascination with
life and the ability to trust, to love and
to create. Adults who have cultivated
these qualities are often referred to as
‘inspired.’ Religions assert that each of
us has a part that is deeper our desires,
drives, fears and thoughts, that there
is a kind of inner knowing, a spark
of the divine. Often referred to as
‘essence,’ ‘spirit,’ or ‘soul,’ many believe
that this aspect of Self enables us to
heal through its contact with a ‘Higher
Power,’ or ‘Universal Spirit.’ Whether
we perceive it as a divine entity, when
we tap into the wisdom and power
of this essential level we can heal
most rapidly and completely. And it’s
something that everyone can do.
Physician, bestselling author and
pioneer of Mind-Body Medicine Dr.
Emmett Miller is the author of Deep
Healing; The Essence of Mind-Body
Medicine, as well as his latest book
Our Culture on the Couch, has
developed self-help audio, guided
imagery and meditation and
video programs available from his
informative website.
DrMiller.com
Where does the mind fit in?
Like many physicians, I noted that
fear, anxiety, rage, anger – all the
stress reactions – clutter the mind
and distract people from their inner
potential to heal and to perform
optimally. To counter this, in my
practice, the first step is to help people
to see how their habits of thinking,
speaking and behaving are at the core
of the imbalance responsible for their
illness. I guide them to a place of deep
calm and serenity through the use of
deep relaxation. They learn how to relax
their body of tension, and to relieve the
mind of distracting thoughts.
In this especially vulnerable state,
they now open to their deepest level
of wisdom, their ‘inner ally’– to the
spirit or Self within. From this level,
understanding, wisdom and guidance,
flow. Through guided imagery and
future pacing, the person literally
reprograms their deeper mind to think,
feel, speak and behave differently.
The restored inner balance can now
bring healing to the cells of the
body, emotional and social stability
and an amelioration of illnesses and
symptoms. To make this change
permanent, the re-scripting part of our
appointment is provided on an audio
file. As you listen repeatedly to this
mental process, the mind and body
rebalance and healing is unfolds. ■
May 2015 REPs 51 Veteran personal trainer and
Director of Operations, REPs
UAE, Catherine Hanson-Farid
tells you what to look out for in
a personal trainer
What to
lookinfor
a
PERSONAL
TRAINER?
Education
Why a ‘qualification’ or
‘certification’ isn’t enough.
Personal training courses available can
range from three days to three years,
and can even be obtained through
on-line learning. All courses are not
equal, and even some of the three year
courses do not meet the requirements
of the role. The quality of the trainer
therefore varies greatly dependent on
their training and knowledge.
Are they registered with ‘REPs’?
All REPs registered trainers not
only hold a qualification mapped to
international bench marked standards
of competences and knowledge,
but also specific to their role. They
also must continue to up-skill each
year to maintain their registration.
Being REPs registered shows that
they are committed to professional
development, which will be reflected
in the level of service and knowledge
you receive. You would expect your
doctor to be registered – so make sure
the person dealing with your body and
exercise is as well.
The UAE have now insisted on
regulating the fitness industry with the
Dubai Sports Council, Sharjah Sports
Council and Abu Dhabi Sports Council
announcing that all fitness trainers
working within these Emirates must
be REPs registered in order to work.
This will only raise the standard of the
fitness industry in the UAE.
Don’t take the risk – use only a
REPs registered trainer.
For a list of registered trainers, visit
the website...
www.repsuae.com
Experience
Catherine Hanson-Farid
52 REPs May 2015
Do they have the relevant
experience to benefit you?
Personal trainers have different levels
of experience based on their years of
practice, knowledge and skill. Some
trainers also specialise in particular
fields and/or special populations such
as anti and post-natal, adolescence,
sports conditioning, muscle gain,
weight loss, diabetes, etc. Look for a
trainer that meets your needs, check
their website for client testimonials, do
they have a proven history of results?
Does their audio match their visual?
It is important to find a trainer who
‘walks-the-talk’, but also has enough
knowledge and know how to help you
get to where you want to be. The best
advice here is to do your homework
and ask questions: explain your
situation and background along with
your goals and expectations.
Encouragement
Will they give you the right level of
support and motivation?
When choosing any role that involves
personal interaction, connecting and
feeling comfortable with the trainer
is very important. You need to find
someone who is credible to you, and
will motivate and inspire you to get
going and keep going.
Every trainer, just as every client
is different and finding the right fit is
imperative for success.
The best way to see if the trainer
is right for you; is to book in for a
consultation to discuss your needs.
Take it one step further from there and
try a workout session or two with them.
How
to
Find REPs
What to Look for in a Personal Trainer
Registered Trainers?
It’s easy, just go to...
www.repsuae.com
and click on ‘search trainer’ or call 04 3407407 for support.
REPs is the quality mark of exercise professionals and facilities in the UAE.
REPs (Registered Exercise Professionals) abide by a strict code of ethical
practice, and undertake continuing professional development to ensure
they continuously deliver safe and effective advice for you.
REPs UAE is a member of the
International Confederation
of Registers for Exercise
Professionals (ICREPs), which
represents over 100,000
exercise professionals around
the world. ■
Fitness4Life
UP-SKILLING TEACHERS TO IMPROVE PHYSICAL LITERACY
COMING TO SCHOOLS IN THE UAE...
Piloted in
London with over
2,000 children,
82% saw
improved
results!
The Fitness4Life school exercise programme has been developed to provide a
comprehensive working system that will engage, push and reward children
whilst improving their health and fitness within their school environment.
For more information contact Catherine Hanson Farid at [email protected]
11% Increase
in physical
literacy scores
in 6 weeks!
www.fitness4life.training
May 2015 REPs 53 TRAINING COURSES
Course
Date
Notes
June
CYQ Level 2 Gym Instructor
12th, 13th & 19th
CYQ Level 2 Gym Instructor
Muscat OMAN
15th, 16th, 17th, 18th
CYQ Level 3 Advanced Nutrition for Physical Activity*
26th & 27th
CYQ Level 2 Circuit / Bootcamp Instructor
26th & 27th
Theory Assessments
19th, 27th
Part of Advanced Certificate in
PT module or can be taken as a
standalone module
All qualification Levels
(2, 3 & 4)
July
CPD Functional FX Workshop
4th
CYQ Level 3 Certificate in Advanced Personal Training* Intensive Course
10th, 11th, 17th, 18th
Full Certificate Includes Level3
Nutrition for an Active Lifestyle
(see separate dates for input)
CYQ Level 2 Group Exercise to Music (ETM)
24th & 25th
REPs Level Category 2b Group
Instructor (Freestyle)
Theory Assessments
18th
All qualification Levels
(2, 3 & 4)
August
CYQ Level 2 Gym Instructor
7th, 8th & 15th
CYQ Level 3 Advanced Nutrition for Physical Activity*
7th & 14th
CYQ Level 2 Indoor Cycling
21st & 22nd
CYQ Level 2 Exercise & Physical Activity for Children – Fitness
Instructor
28th & 29th
** NEW for 2015 **
Theory Assessments
15th & 28th
All qualification Levels
(2, 3 & 4)
CYQ Level 3 Certificate in Advanced Personal Training*
4th, 5th, 18th & 19th
Full Certificate Includes Level3
Nutrition for an Active Lifestyle
(see separate dates for input)
CYQ Level 2 Aqua Instructor
11th & 12th
CYQ Level 2 Gym Instructor
25th, 26th &
2nd Oct
CYQ Level 3 Advanced Nutrition for Physical Activity*
25th & 26th
(part of Advanced Certificate in PT
module)
Theory Assessments
5th & 19th
All qualification Levels
(2, 3 & 4)
(part of Advanced Certificate in PT
module)
September
*** NEW ***
Full Range of FX CPD Workshops
Functional FX, Boxing FX, Nutrition FX, Stretch FX
Dates updated on the website www.impactbts.com
Email [email protected] for more details
54 REPs May 2015
The PREMIER fitness education provider here
NEW CPD WORKSHOPS
in the UAE. Delivering the best of UK
qualifications for over 10 years in the Middle
East with a wealth of experience of multi
cultural students.
QUALIFICATIONS AVAILABLE
LEVEL 2
FUNCTIONAL
FX
(suspension
training, Myo
Fascia Release
(MFR), foam rolling
techniques)
BOXING FX
(pads and gloves
and advanced
techniques to
enhance one to
one)
Gym Instructor
Exercise To Music
Circuit/ Bootcamp
Aqua instructor
Group Indoor Cycling
STRETCH FX
NUTRITION FX
(advanced postural
analysis and
stretching
techniques)
(Performance
Nutrition for a
variety of clients
needs)
LEVEL 3
Advanced Certificate in Personal Training
Advanced Nutrition
Pre and Post Pregnancy Specialist
FAT STAT
CLINIC
(effective fat
measurement
workshop)
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Exercise Referral Specialist
Sports Conditioning Specialist
Diploma in Personal Training
(including level 2 gym)
Corporate rates available
Register with us today
[email protected]
+971 50 5216590
Training Courses
YOGAFIRST
For enquiries:
www.yogafirst-me.com
COURSE
DATE
LOCATION
Yogafirst Yoga Teacher Training, module 1
(intensive)
June 28 - July 5
Strongbox, Doha, Qatar
Yogafirst Swing Yoga Teacher Training
(intensive)
July 15-18, 22-25
Voyoga Studio, Tecom
Yogafirst 200 hour Yoga Teacher Training,
Module 3 (intensive - ladies only)
July 13-16, 20-23
Dubai Ladies Club, Jumeira
Yogafirst Yoga Teacher Training, module 2
(intensive)
July 28 - August 5
Strongbox, Doha, Qatar
Yogafirst Yoga Teacher Training, module 3
(intensive)
August 10-13, 17-20
Silicon Oasis, Dubai
Yogafirst 200 hour Yoga Teacher Training, September 4-5, 11-12, 18-19,
Module 1 (weekends only)
25-26
Yogafirst 200 hour Yoga Teacher Training,
Module 1 (intensive)
September 8-16
COURSE
DATE
(Highfield) International Award in
Emergency First Aid and Defibrillation
May 28th
Emergency First Aid at Work
(level 2 Award)
June 12th
Emergency First Aid At Work
(Level 2 Award)
September
18th
Location: Gold and Diamond Park, Building 7
For bookings contact:
[email protected]
Tel 04 3407407 – Dhs400 (REPs members)
56 REPs May 2015
Urban Yoga, Downtown Dubai
Chi Center, Amman, Jordan
To purchase, go to...
www.fitstore.ae
of the Year