e at s m a r t t o t u r b o c h a r g e yo u r m e ta b o l i s m

Sport &Fitness
Issue 18 Official magazine of

training tips
H.I.F.T – train quick and hard
BUILD PERFECT BICEPS
get a britney spears body

DAVID HAYE
EXCLUSIVE
From the top of
the world to
the jungle
and back

ALICIA
KEYS
The super-toned
soul sensation
has us hitting the
high notes

Dubai tennis championships

can novak stop the fed express?

N 0 . 1 H ea lt h , S p o r t & L i f e st y l e M ag az i n e i n t h e r e g i o n
 01
WELCOME

WE’VE ALWAYS GOT A SPORTING CHANCE

THE recent revelation that Lance Armstrong cheated his way to his seven Tour de France victories has shocked cycling
and the wider sporting world to its core. Armstrong was up there with the biggest sporting icons in history, adored by
millions and a role model for aspiring athletes and children around the world.
He’s gone from hero to zero and rightly so. The clean riders who were denied the chance to make their mark in
history during Armstrong’s seven-year stranglehold on cycling’s most prestigious race between 1999-2005 will never
get that time back. The sponsors who paid millions to be associated with the American, who have realised they were
backing a fraud, and now feel tarnished by that very association, may never see their money again.
And most damagingly of all, the children who looked up to his phenomenal achievements as an example of what
can be accomplished with hard work and dedication are now being given the message that to do what Lance did, you
need to take performance enhancing drugs.
The road to redemption will be a long one for someone who was as high on the pedestal and who acted as
dishonestly as Armstrong, but there is a way back. That’s the great thing about sport – there’s always another day,
another race, another fight, another match. A chance to atone for previous sins, turn the page and begin a new chapter.
Armstrong has been given a lifetime ban from professional competitive sport but there are plenty of un-sanctioned,
charitable events that he can compete in to give something back and to set a new example to both his own kids and
those around the world: that true character is facing up to your wrongdoings and trying to make up for them. The
sporting landscape is littered with examples of athletes who have come back from dark periods in their careers, proven
themselves again, and won back their place in the hearts of their fans. In our exclusive interview with David Haye he
talks about the journey that took him from the high of being heavyweight champion of the world to the shameful low
of brawling with fellow British boxer Dereck Chisora in a press conference, only to rise again via a stint on a reality
television show to where is now – eyeing up another shot at the world title and the chance to hang up his gloves at the
top of his sport.
In a metaphorical sense the same chance for redemption is there for us all every day in terms of the way we treat
our bodies. Even when we’ve let ourselves go, eaten badly and neglected our training for long periods of time, there’s
always a way back. Tomorrow is a new day in which we can start making the changes that will eventually lead to a huge
improvement in our health and fitness. In this issue we look at foods that can dramatically boost your metabolism; we
also bust the most common fitness myths; show you how to build perfect biceps and bulging thighs and we reveal
how yoga can help body builders!

Richard Bevan
Editor
CONTENTS

REgulars
P8 SCENE

P15 Health bulletin

P17 FITNESS FIRST NEWS

P47-69 HEALTH AND FITNESS
Get bigger biceps (P50); Benefits of H.I.F.T (P53); Boost your metabolism (P56); Yoga for
bodybuilders (P58); Bigger squats (P62); Healthy eating (P67); Ask Hisem – Myth Busters (P68)
Or log onto
POWERHOUSE
www.facebook.com/
fitnessfirstme P70
Long jump champion Greg Rutherford talks nutrition

P72 CELEBRITY WORKOUTS
Get a Britney Spears body
 07

Features
P21 BIG GUNS READY FOR
DUBAI SHOOT OUT
A look ahead to the Dubai Tennis Championships

P25 COVER STORY:

ALICIA KEYS GETS SNEAKY
The multi grammy award-winning singer-songwriter
unveils her new footwear collection and talks about
life at the top of her game

P32 ABU DHABI DESERT CHALLENGE

Engines are starting to rev ahead of one of the
world’s most prestigious and dangerous rallies

P35 EXCLUSIVE INTERVIEW:

DAVID HAYE FIGHTING FIT
The English boxer talks about a crazy 18 months
which has seen him go from heavyweight champion
of the world to persona non grata and back

P43 BEHIND THE STARS

Staying on the boxing theme trainer Vince Cleverly
talks about how he went from singing in working
men’s clubs in Wales to turning son Nathan into the
light heavyweight world champion
08 SCENE

air
Inaki Mazza gets some good air at Campo de
Piedra Pomes in Catamarca, Argentina.
SCENE FITNESS FIRST
NEWS
SPORT NEWS SPORTS
CALENDAR
09

Photo: Luis Vidales

10 SCENE

earth
The Qatar Red Bull Rally Team tests in Apple
Valley, USA ahead of the 2013 Dakar Rally.
SCENE FITNESS FIRST
NEWS
SPORT NEWS SPORTS
CALENDAR
11

Photo: Tony Harmer

12 SCENE

ice
Wojtek Pawlusiak grinds it in the snowboard
slopestyle in Swieradow Zdroj, Poland.
SCENE FITNESS FIRST
NEWS
SPORT NEWS SPORTS
CALENDAR
13

Photo: Lukasz Nazdraczew

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 SCENE FITNESS FIRST
NEWS
HEALTH NEWS SPORT NEWS

15
Health Bulletin
POSSIBLE GENETIC LINK BETWEEN the opportunity to prevent the inheritance of these time, we can prevent the mutations and really cut off
EPILEPSY AND MIGRANES devastating diseases,” says the study’s c0-author Dieter the inheritance of these diseases.”
SCIENTISTS from the Columbia University in New York Egli. ” Further studies and development are required
believe they have found a strong genetic link between “Because these mutations are inherited in the before the process, which is similar to that used in
migraines and epilepsy. cytoplasm, it can be unpredictable. But for the first cloning, can be made available clinically. n
The researchers analysed 500 families and found
that people with two or more close relatives (parents,
siblings or children) were more than twice as like to
experience migraines.
Dr Melodie Winawer, who led the study, said:
“Our study demonstrates a strong genetic basis for
migraine and epilepsy, because the rate of migraine is
increased only in people who have close (rather than
distant) relatives with epilepsy.”
While the study doesn’t categorically prove a
definite genetic link, Simon Wigglesworth, deputy
chief executive at Epilepsy Action, said the research
was positive and could lead to more targeted
treatments for epilepsy.
“Having a better understanding of the genetic link
between epilepsy and other medical conditions can
only be a good thing.”It means that steps can be taken
to improve diagnosis and treatment for people living
epilepsy and co-existing conditions. By understanding
how genes work, more targeted treatments could be
developed in the future.”

NEW TECHNIQUE COULD PREVENT CERTAIN

INHERITED DISEASES
PARENTS who carry genetic diseases often live in fear
of passing them on to their children but scientists
have developed a new technique which could
alleviate some of those concerns.
Mitochondrial disorders affect about 1 in 10,000
people and can cause a range of medical problems
from stunted growth, vision loss, neurological
disorders to kidney disease.
Currently, there are no cures for mitochondrial
disorders. Most are passed from the mother to the
child because of the mitochondrial DNA in the egg.
Symptoms of these conditions typically appear in
childhood, and women who carry such mutations
often have to choose between not having children or
undergoing in vitro fertilization (IVF) with donor eggs
in order to avoid passing on a genetic condition.
But for certain diseases it could now be avoidable
as scientists at The New York Stem Cell Foundation
Laboratory and Columbia University Medical Center
have found a way to transfer the cell’s nucleus, and
not it’s mitochondrial DNA, into a different human
egg. The egg cell still has a mother’s genes but not
her mitochondrial DNA, which is located outside
the nucleus in the egg’s cytoplasm. “This gives us
Could immune system booster kill cancer?
RESEARCHERS in Japan have used stem cells to clone large numbers of specialized white blood cells which
attack cancer and could potentially be used in the fight against the disease.
The cells, known as cytotoxic T lymphocytes (CTLs), are produced by the immune system and are able to
recognise specific markers on the surface of various tumour cells, causing them to launch an attack to kill the
tumour cells.
But the human body only produces small numbers of CTLs and they have a short lifespan meaning that
they’re not effective in curing cancer completely. But the study attempted to get round this problem by
mass producing the cells in a lab. While the group were successful in growing the cells, it’s not yet known
whether they could be safely put back into patients without being rejected and whether they would attack
the disease without attacking other ‘good’ cells.
Dr Hiroshi Kawamoto, who worked on the study said: “The next step will be to test whether these T-cells
can selectively kill tumour cells, but not other cells in the body.
“If they do, these cells might be directly injected into patients for therapy. This could be realised in the
not-so-distant future.”
“Different rhythms in the brain are associated with different cognitive operations like perception, attention
and memory,” says Gazzaley, director of the Neuroscience Imaging Center at the University of California San
Francisco.
“More data is accumulating to show that [these rhythms] are causally related to how we think.
“With Alzheimer’s or Parkinson’s or [even] ADHD, there are different rhythmic patterns,” continues Gazzaley.
Or, as Hart puts it, “When it’s in rhythm, it’s functional. When it’s an arrhythmia or some chaos or something,
then you fall into disease, you fall into ill health. Good rhythm, good health. Bad rhythm, bad health. I mean
that’s the dumbed down version of what we’re after.”
 SCENE FITNESS FIRST
NEWS
HEALTH NEWS SPORT NEWS
17
Fitness First to Invest US$150 Million on Regional Expansion
NEW plans have been announced to inject $150
million into growing Fitness First in the region over a
three-year period.
Since its acquisition by the Landmark Group, Fitness
First has added 22 new clubs to its regional network
and in 2012 there was a 33% increase in membership
across its clubs and a 30% growth in sales as
compared to the same period in 2011.
Plans are in place to roll out more clubs in the
UAE, Saudi Arabia, Kuwait, Qatar and Turkey during
2013 and the brand is also exploring a strong sub-
franchising model that will further consolidate its
footprint in the region.
The announcements were made at a media
gathering that was headlined by Praveen Bhatnagar,
Left to right: Praveen Bhatnagar, CEO, Landmark Hotels and
CEO, Landmark Hotels and Wellness, George Flooks, Wellness, George Flooks, COO, Fitness First, and Mark Botha,
COO, Fitness First, and Mark Botha, Group Operations Group Operations and Marketing Manager, Fitness First MENA.
and Marketing Manager, Fitness First MENA.
“We are really pleased with the performance of
Fitness First in the Middle East,” said Bhatnagar. “We
are committed to bridging the gap in fitness services which four are community clubs while the fifth based in the Middle East with members increasingly seeking
in the region and meeting the lifestyle aspirations of in Dubai Knowledge Village. Fitness First’s pipeline personal trainers to help achieve their fitness targets.
the community. for the region includes branches at Sama Sulaibikhat Additionally, Fitness First has marked the highest
“We currently have a network of 50 clubs over 38 Kuwait, Sahara Centre Sharjah, Malga gate and utilisation rate for group exercise in the region, with
locations and are on track to take this count to over Khurais Road, Riyadh, KSA and Wahat Hili, Al Ain. over 40 per cent of its member-base availing the
70 clubs by the end of 2015. Building on our capacity, Crossing 60,000 members in the Middle East, facilities of its group exercise studios.
our plans for 2013 focus on expanding our network of Fitness First also recorded a growth in the demand for The company is currently spearheading campaigns
branches in the region.” personal trainers, which accounts for 20 per cent of including ‘Obesity Kills’, as well raising awareness
During 2012, Fitness First acquired five clubs, of the total revenue. The growth comes on the back of about heart disease to educate the community on
rapid development of the personal training segment the importance of staying fit.

Fitness First Middle East Rolls-Out ‘Running Club’
FITNESS First has continued its mission to
‘make the world a fitter place’ by rolling out a
‘Running Club’ powered by Adidas in the UAE.
The initiative was originally launched as
part of Fitness First’s role as sponsors of the
Dubai Marathon to help members train for
the race, but it has proved such a success that
the ‘Running Club’ is now here to stay.
Since mid-December the weekly runs have
been hosted from a variety of venues led by
expert trainers while in the lead up to the
marathon runner’s information packs were
provided for those taking part which offered
great advice on ways train. Those members of
the ‘Running Club’ representing Fitness First in
the marathon also received T-shirts and other
goodies.
The club is free to join for Fitness First
members, who can also bring a friend along
for no extra cost.
Mark Botha, Group Operations and
Marketing Manager, Fitness First Middle
East, said: “Running in a group broke
the monotony and helped maintain the
participants’ motivation while expert advice
and coaching was a great aid to their
training. Our support to the Dubai Marathon
and the Running Club come as part of our
commitment to adapt our offerings to ensure
that members and the community at large
look forward to fitness activities as events to
enjoy.”
To find out more about the ‘Running
Club’ call 800 FITNESS or visit
www.fitnessfirstme.com
FITNESS FIRST
KEEPS GROWING
FITNESS First continues to strengthen its position as the
No.1 fitness club in the Middle East and around the world
with an eye-watering rate of expansion that now covers
nearly all the GCC countries.
Since December alone there have been no less than six
new clubs added to the growing portfolio – three in the
UAE, one in Qatar, two in Saudi Arabia and one in Kuwait
– and through a network of branches that offer ease of
accessibility, highly trained staff, and holistic fitness services
that extend beyond a traditional gym concept, Fitness First
is proving the favourite choice of fitness enthusiasts across
the region.
With 50 clubs in 38 locations across the UAE, Bahrain,
Qatar, Saudi Arabia, Jordan, and Kuwait Fitness First is
renowned for its world-class facilities including state-of-
the-art equipment, dedicated free weights areas, personal
training by world-class fitness professionals, intensive
weight-loss programmes, free group exercise classes and a
host of membership privileges.
“Our focus is bringing innovation to the fitness industry
in the Middle East,” said Praveen Bhatnagar, CEO, Landmark
– Hotels and Wellness, owner’s of Fitness First Middle East.
“We realise that our members are constantly looking for
new ways to keep fit, to push their fitness goals and to halt
the monotony of their long-term routines.”
The latest additions to the Fitness First family are:
Al Fardan Centre, Sharjah – UAE
Century mall, Fujairah – UAE
Julphar towers, RAK – UAE
Al Khor – Qatar
Gallery mall – Riyadh, KSA
King Abdulla Road – Riyadh, KSA
360 mall – Kuwait

Dubai Duty Free Tennis Championships
Women’s Event: February 18–23
Men’s Event: 25 Feb–2 March
BIG GUNS READY FOR
DUBAI SHOOT OUT
T
HE Dubai Duty Free Tennis Championships is
set for its 21st staging this year and since the
inaugural tournament in 1993 it has become
an iconic event in Dubai with the world’s top
players turning out in force every year to the delight
of the sell-out crowds.
Last year was the 20th anniversary of the prestigious
event and it drew a record crowd of more than 100,000
The Venue:
Officially opened in February 1996, the Dubai Tennis
Stadium has had the honour of “Best Venue” bestowed
upon it by players on the ATP World Tour.
Located in the grounds of the Aviation Club Tennis
Centre, the stadium is completely self-contained. It has
a 5,000 capacity centre court and is one of the city’s key
entertainment complexes.
21
people along with a television audience of roughly 40
million viewers worldwide. At the end of two weeks of
sensational tennis, Poland’s Agnieszka Radwanska took her
first Dubai women’s crown by defeating Julia Goerges of
Germany while Swiss legend Roger Federer claimed his
fifth Dubai title after defeating Andy Murray.
With many of the world’s finest players in town the
stage is set for two thrilling weeks of action.
Location:
When not being used for the Dubai Tennis Dubai Tennis Stadium
Championships the stadium is also a leading concert 31 A Street, Dubai
venue, having played to acts such as Sting, Gerri
Haliwell, Bryan Adams, Enrique Iglesias, Coolio and
Shaggy while former world boxing champion Chris
Eubank staged his first Middle East bout on centre
court in 1997.
Women’s Event: February 18–23
Men’s Event: 25 Feb–2 March

ONES TO WATCH

Novak Djokovic Roger Federer:

After a sublime year in 2011 World No.1 Novak Djokovic continued his phenomenal run in 2012 Defending champion Roger Federer took the
with an astonishing victory at the Australian Open where he beat Lleyton Hewitt, David Ferrer and Wimbledon title last year for his first Grand Slam
Andy Murray on his way to the final against Rafa Nadal. triumph since the 2010 Australian Open.
The head-to-head with the Spaniard was a true epic with Djokovic triumphing in 5 hours and 53 The Swiss star broke the resolve of home favourite
minutes in five sets to make it the longest final in Open Era Grand Slam history. Despite it being his Andy Murray to win his 17th Grand Slam title. In
only Grand Slam win last year (he dominated in 2011 with three of the four) he still won a further addition to his wins in Wimbledon and Dubai
five times including the ATP World Tour Finals in London and ended the year as the top player in (where he also beat Murray to the title) he won
the world. Djokovic’s triumph at the Australian Open in January, where he beat Andy Murray in four times in 2012 and was runner-up to Djokovic
four sets, took his total number of Grand Slam wins to eight. The Serbia hot shot won the Dubai at the ATP World Tour Finals in London. With 17
crown three times on the bounce from 2009-2011 and only defending champion Roger Federer Grand Slams to his name, Federer will go down
has a better record in the tournament. in history as one of the finest players to play
the game. The Fed-Express loves Dubai and no
wonder – he’s won the event a record four times.

Off court
attractions:
There will be action aplenty
this year – off court as well
as on – with a multitude
of exciting attractions
to entertain and engage
spectators of all ages on every
day of the tournament.
The hugely popular Kids’ Days,
Ladies’ Day and Fantastic Fan
Day are sure to be popula
as always, as will the ‘Catch
and Win’ game which got
every match off to an exciting
start last year with 10 lucky
spectators winning great prizes
after catching balls served into
the crowd. It really is fun for all
the family at the Dubai Duty
Free Tennis Championships.
 23

Jo-Wilfried Tsonga: Juan Martin Del Potro: Tomas Berdych:

Since turning professional in 2004 Jo-Wilfried
Tsonga has gone on to become one of the
most consistent players in the game.
He has nine ATP titles to his name and all of
them have come on hard court which gives
him a great chance in Dubai. He broke through
with two wins in 2008, three in 2009 and
two in his last two seasons including a win in
the Middle East, in Doha last year. The 2008
Australian Open finalist has improved year-on-
year and with a strong serve he’s a dangerous
opponent for the game’s best.
Argentine Juan Martin Del Potro burst into
the limelight in 2009 when he downed Roger
Federer in remarkable fashion at the US Open.
Federer was the five-time defending champion
and ‘Delpo’ came from a set and a break down
to win a five-set thriller. Last year he had a
solid campaign with four wins – in Marseille,
Estoril, Vienna and Basel and he defeated Novak
Djokovic in the bronze medal match at the
London Olympics. Del Potro made it to the
quarter final stage in Dubai last year only to be
beaten by eventual champion Roger Federer.
While Tomas Berdych won his first ATP Tour title
in 2004, it is only in recent years that he has truly
come to the fore on the world stage.
With one of the hardest-hitting games in tennis,
Berdych was a surprise Wimbledon finalist in
2010 after he defeated Roger Federer and Novak
Djokovic in the quarter and semi-finals before
succumbing to Rafa Nadal in straight sets. Twice
a hard-court winner last year – in Winston-Salem
and Stockholm – Berdych is a player who on his
day can beat anybody. He was a quarter finalist in
Dubai in 2011.

How the Women’s

championship shapes up
Since the first event in 2001 the winner’s roster
of the Women’s Dubai Duty Free Tennis
Championship reads like a Who’s Who of tennis.
Swiss superstar Martina Hingis won the
inaugural title while fellow Grand Slam winners
Amelie Mauresmo (2002) Lindsay Davenport
(2005), Justine Henin (2003, 2004, 2006 and 2007)
and Venus Williams (2009, 2010) are also
winners in Dubai. Former World No.1 Caroline
Wozniaki triumphed in 2011 while defending
champion this year is Poland’s Agnieszka
Radwanska.
Nine of the world’s top 10 will be in Dubai with
Victoria Azarenka the favourite to win
following her triumph at last month’s
Australian Open. World No.3 Maria
Sharapova is the only absentee from the
field meaning competition will be fierce to
see who gets their hands on the gleaming
coffee pot trophy.
 25
ALICIA KEYS GETS SNEAKY
SHE’S famous for penning
and performing a string of
No.1 albums filled with smash
hit classics such as ‘No One’,
‘My Boo’ and ‘Fallin’’ as well
as for acting in Hollywood
blockbusters such as 2008’s
‘The Secret Life of Bees’.
Fourteen-time Grammy
award winning, piano playing,
soul sensation Alicia Keys
has even turned her hand to
directing with the short film
‘Five’ in 2011.
Her collaboration with
rapper Jay Z brought about
one of the most memorable
songs of the past three years
‘Empire State of Mind’ which is
all about their beloved home
town New York, and now the
svelte singer-songwriter has
added yet another string to
her bow by bringing some
of her urban style to a new
partnership, this time with
Reebok, as she indulges her
passion for sneakers with a
new collection.
4
SF: Why did you choose to collaborate with
Reebok?
AK: Working with Reebok felt like a natural fit
for me, I’ve been a fan of the brand ever
since I can remember. My 5411s – that was
what we called the Freestyle because they
were US$54.11 including tax in NYC – were
practically glued to my feet in my pre-teens
and teens. I loved rocking a hi-top! It’s one of
those brands that have endured the test of
time and it feels like a really natural fit. I’m
excited to bring Reebok to the future!

SF: What is your role in the partnership?

AK: I collaborated on my very own limited “Working with Reebok felt like a
collection! I started with the design team
looking back through the archive and natural fit for me, I’ve been a fan of
eventually landed on my favourite Classics’
silhouettes: the Freestyle Hi and Classic Nylon the brand ever since I can remember.
AND I fell in love with the Double
Bubble! It was like having blank canvasses! I My 5411s – that was what we called the
then had a lot of fun with colours and
fabrics, and creating sneakers that I love to Freestyle because they were US$54.11
wear and I’m super excited to share!
including tax in NYC – were practically
SF: Where did you get your design
inspiration for the collection? glued to my feet in my pre-teensand
AK: My style is eclectic and I wanted to make
sure I put my own twist on the sneakers. teens. I loved rocking a hi-top! It’s one
For me, inspiration comes from everywhere;
the streets of New York, the music I listen of those brands that have endured
to, fashion, my friends, the world around me.
It’s about creating something that’s not the test of time and it feels like a
only wearable but is cool and makes you feel
confident and at your best! I definitely really natural fit. I’m excited to bring
went for street, style and stage—three
important things to me. Reebok to the future!”
SF: Did you enjoy the creative process? – Alicia Keys
AK: Being creative is something that I think
everyone has in them. Over the years I’ve
expressed myself through my music and my
style and it was a lot of fun to be able to
take that creativity and apply it to something
completely new. Seeing the process first
hand and understanding how much work it
takes to just get one shoe right was so kid. The 5411s were my first pair and they SF: Your husband (hip hop artist) Swizz
exciting. I have to say though, when I was take me back to a totally carefree time. The Beatz also works closely with Reebok, did
going behind the scenes with the team at silhouette was so respected on the streets this influence your decision to partner with
Reebok and going through more materials and I love the fact it still is today. The Classic the brand?
than you can imagine, choosing options Nylon Slim has such a good shape, AK: Swizz started working with Reebok a few
became a hard task, I felt like a kid in a candy definitely my favourite low-silhouette. The years back and really saw something in the
store! 5411s defined my look back in the day and brand. He’s such a visionary and puts so much
have endured to be just as fresh now as they into what he believes in. Of course, since
SF: Why Freestyles and Classic Nylon? were then. But my new favourite is the then he’s been bringing some hot Reeboks
AK: I started wearing Freestyles when I was a Double Bubble! I am in love with those! home which I love, I mean what girl wouldn’t

want a free pair of hot sneaks! On top of that,
we both grew up with Reebok so it plays
a big role in our style heritage. He’s always
telling me about more gems he’s managed
to dig out from the archives. Swizz genuinely
loves the brand and I guess it’s that
passion which is hard to ignore (especially
when you live in the same house), so when
the chance came up for me to get involved, I
felt like there was a real opportunity to
represent women through the brand so of
course I said yes!
SF: How many pairs of sneakers do you
own?
AK: Let’s just say a girl can never have too
many pairs of sneakers!
SF: When do you wear sneakers?
AK: Every day! Don’t get me wrong, I’m like any4
27
‘KEY’ FACTS
l Alicia’s real name is Alicia Augello Cook.
l Alicia ran a full marathon in Athens, Greece in 2006.
l All of Alicia’s albums, with the exception of 2009’s ‘The
Element of Freedom’’, have debuted at No.1 on the US
Billboard 100.
l Before she got her big break, Alicia appeared on a 1985
episode of ‘The Cosby Show.’
l Alicia was raised in the Hell’s Kitchen neighbourhood of
Manhattan, New York.

girl. I love my heels, but during rehearsals, when
I’m at the gym and when I’m out and about
in the city, sneakers are my go-to choice of
footwear. Being a mother brings a whole new
level to my life an there’s no way I could run
around after Egypt in my Louboutins!
SF: Has style always been important to you?
AK: When I was a kid, I’d be pulling things out of
my mom’s closet and dressing up. I’d
have like 20 bracelets on one arm and shoes on
that were about five sizes too big for
me! I’d always be trying to mix it up, although I
think I mix it up a bit better now than
when I was 7. What 7-year-old knows that
sometimes less is more? Style isn’t just about
looking good though. It’s about self-expression
and is part of who I am. That’s really
what I’ve tried to bring to my Reebok collection.
SF: What has been your biggest
accomplishment?
AK: I’ve been blessed in my lifetime and while
I’ve achieved amazing recognition for my
SF: If you weren’t a musician,
what would you do?
AK: I’ve always wanted to be a teacher.
I always felt like there is something
incredibly influential about being in a
person’s life at the right time.
music, I’d have to say my son Egypt has been
my biggest accomplishment.
SF: What single thing has helped you the
most in your career?
AK: I would say the single thing that has
helped me the most in my career is my drive
to succeed. From a very early age the words “I
can’t” were not part of my vocabulary. By
the age of seven, I was already rehearsing
several hours a day and started writing
songs in my early teens. My mom was so
committed to me and helped keep me
focused. She took me to piano lessons and
exposed me to creative outlets. She really
believed in me. I always credit her for who I am.
I also knew that with hard work and
dedication, I could achieve anything and I’m
lucky enough to be able to say that my
dream came true.
SF: If you weren’t a musician, what would
you do?
AK: I’ve always wanted to be a teacher. I always
29
felt like there is something incredibly
influential about being in a person’s life at the
right time.
SF: Where do you get your style inspiration?
AK: I really love attending the shows during
Fashion Week and get especially inspired by
Paris Fashion Week – the collections are just so
chic. French women really do have a
certain air of elegance. I also love looking back
at the 1940s and 50s, the hairstyles
were so amazing and women were just so
glamorous!
SF: What are your top three style tips?
AK: 1: Less is more! One statement piece can
transform an outfit, two can destroy it!
2: Never travel without some cool sneakers, any
daytime outfit can be styled up with
good sneaks.
3: The most important thing to remember is
that you can wear all the greatest clothes in
the world, but you’ve got to have a good spirit
on the inside. That’s what’s really going to 4
make you look like you’re ready to rock the
world.

SF: What do you love to do – what makes

you smile?
AK: I love spending time with my family,
every time I see my son’s face, my heart
smiles.

SF: Who is your all time classic music idol?

AK: Too many to mention….Stevie Wonder,
Nina Simone, Aretha Franklin, Prince…OK, I’ll
stop there!

SF: What makes something a classic for

you?
AK: For me it’s about having soul. All the great
classic artists, songs, musicians, they all
have soul and you can feel it in their work.

SF: How did you get into music as a

career?
AK: I was one of those kids who liked school –
but I loved singing. At the end of high
school, I was really lucky in that I had two
great choices – I could go to college or I
could pursue music. I probably could have
done both at the same time, but I don’t think
I would have been able to be truly great at
either one of them. I really wanted to focus,
and music was my passion, so I chose that
path. Now that I’m older, I find that having
additional passions and projects in my life
helps me to be a better musician and
performer.

SF: Do you find it easy to juggle life as a

working mom, and to keep a work-life
balance?
AK: I’ve never really been someone who’s
wanted to be hugely in the public eye, and
that’s not easy in my industry. I tend to shy
away from the cameras. I mean yes, I go to
events and yes, I’m on the red carpet, but I’ve
never been a person to be driven by
fame. I’m driven by my passion for creativity. I
think it’s important to keep some sense of
normalcy, especially now I that have a son. I
want him to grow up and make his own
way in life, to decide which path he wants to the day and exercising gives me more energy be without it! When I travel, I do love
take and not be intimidated or directed by and resilience to get everything done. For shopping in Paris and London, cities which
who his parents are. me, it’s all about the motivation – I love have great style.
variety and do yoga, Pilates, weight training,
SF: You’re one of the world’s top music running and swimming.
stars with a very busy schedule, how do SF: How do you unwind?
you find time to keep fit? SF: What is your favourite city – and your AK: With my family around me. We’re pretty
AK: Working out actually helps me – I have a favourite city to go shopping? regular behind closed doors and I’m happy
heavy schedule and a lot to accomplish in AK: New York City of course! Where would I that way! n
 31

Tribal Classic Nylon Slim AED275 stud Classic Nylon Slim AED275

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Alicia Keys Reebok Collection

THE Alicia Keys collection sees the American star give a new take on the Reebok
Classics, Freestyle Hi, Classic Nylon Slim and Princess models.
The signature collections take inspiration from the stage and the streets of
New York to create women’s models designed with luxe fabrics that make a bold
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A retro runner that’s trim and feminine, the Classic Nylon Slim is available
in a variety of colourways and styles including ‘Tribal’ with rip-stop nylon
in aubergine and citron and leather accents to create a fresh look, and ‘Stud’
designed with tight weave nylon, matt leather and metallic studs and brass
eyelets for added style. Both feature Alicia Keys’ signature logo in purple on
the foot bed.
The Freestyle Hi is a one-of-a-kind leather shoe with raised 3D gloss print
inspired by African, Middle East and music motifs chosen by Alicia.
The shoes feature all-over leather for strong, stunning style and the signature
two-strap Velcro® closure. Lined in black satin once again the foot bed features
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For more information log-on to www.reebok.com
 Dates: April 4 – 11
Venues: Moreeb Dunes, Liwa Desert, Abu Dhabi

2013 Abu Dhabi Desert Challenge

T
HE Abu Dhabi Desert Challenge is one of the toughest motorsport events on the planet and definitely not for the faint-hearted.
Cars, bikes, quads and trucks are set to challenge one of the world’s most prestigious cross-country motor rallies and they face five
days of up to 500km sprints across Moreeb Dunes and the Liwa Desert. Drivers from around the world have entered the 1,500 kilometre
race across challenging desert terrain known as the Empty Quarter.
As well as 40° temperatures, entrants will face deep, unforgiving sand, dehydration, mental and physical fatigue and the constant threat of
breakdowns or potentially deadly accidents.
Originally the last round of both the FIA Cross Country Rally World Cup and the FIM Cross Country Rallies World Championship, the Desert
Challenge is now the season-opening round and it further strengthens Abu Dhabi’s credentials as a tourism destination of distinction and
major sporting events hub.

A look back at 2012

F “When things follow
our-time Cross-Country Rallies World
Champion Marc Coma lifted the
trophy at last year’s Abu Dhabi Desert
Challenge for the sixth time in his
career in the Motorbikes section.
“I am very happy with how things went,
right from the first day,” said the Spaniard after
sealing victory 9 minutes 33 seconds ahead
of fellow countryman Joan Barreda-Bort.
“Despite today’s stage being the last, it was
a special stage of 280km and it was difficult
maintaining concentration. You have to focus
on getting to the end without any problems.
I tried to keep my pace up but without taking
any unnecessary risks. Thankfully it was a rally in
which everything went our way. We were able
to avoid any issues and things went exactly as
we had planned.
“When things follow your strategy you are
grateful when in the end it goes your way,
because it was certainly a tough rally for everyone.
The heat and the difficulty of the dunes made
it a challenge, as did the high level of our rivals.
In as short a rally as this one, small errors are
magnified – that’s why I am so happy that
everything went perfectly.”
Meanwhile in the Cars section veteran rally
driver Jean-Louis Schlesser also wrapped up his
your strategy you are
sixth win in the ADDC. Schlesser’s win means grateful when in the
he now holds more Desert Challenge titles than
any other driver. Nevertheless, after more than end it goes your way.”
20 hours of gruelling competition across the
demanding terrain of the Western Region of Al
Gharbia, the Frenchman was only able to sew
up victory when Al-Mutaiwei’s MINI All4 car
experienced problems with its fan on the final
day.
Partnered by co-driver Konstantin Zhilstov
from Russia in his Sonangol Buggy, Schlesser
proved that there is no substitute for
experience in the world’s ultimate desert rally
as he recorded a winning margin of 1h 37m 19s.
“This is such a good win as there are so many
big teams and strong competitors taking part
this year,” said Schlesser, who completed the rally
in 21h 39m 16s. “The important thing is not
how you start, but how you finish, and today was
good. It’s always great to get onto the podium.”
 33
Mohammed Ben Sulayem,
founder of the Abu Dhabi
Desert Challenge and
President of rally organisers,
the Automobile and Touring
Club of the UAE (ATCUAE),
said: “Last year the Desert
Challenge attracted a higher
standard of international
competitors than ever before.
“At the same time it is
extremely positive to see
such strong, competitive
performances by the many
UAE entrants.
“Jean-Louis Schlesser is one
of the toughest competitors in
the rally world, so it is fitting
that he should make history
in what is acknowledged to be
one of the most demanding
rallies in the world.”

Mohammed Ben Sulayem, founder of the Desert Challenge and President of organisers, the Automobile and Touring Club
of the UAE, is pictured waving the UAE flag before last year’s competition.
 35

DAVID HAYE

Hayemaker Fighting Fit

TO SAY that the past year and
half has been something of a
rollercoaster ride for David Haye
would be the understatement
of the century. Flying high as the
undefeated WBA heavyweight
champion of the world and the
new poster boy for the division,
the ‘Hayemaker’ was brought
back down to earth with a bang
when Ukrainian IBF, IBO, WBO
and The Ring champion Wladimir
Klitschko outclassed him with
a unanimous points victory in
Munich in the summer of 2011.

Words by: Richard Bevan

During a short-lived retirement from the sport he was
then involved in an ugly press-conference brawl with
fellow Brit Dereck Chisora following the latter’s defeat to
Wladimir’s brother Vitali in February last year. The former
champion’s stock had never been lower but the feuding
pair found redemption by settling their differences in the
ring as Haye won a thrilling grudge match by knockout
in front of a sell-out 35,000-strong crowd at West Ham’s
Upton Park stadium before the 31-year-old ‘bared all’ and
won over a new audience of fans when he came third in
British reality television show, ‘I’m A Celebrity Get Me Out
Of Here’.
He’s endured some of the darkest moments of his
career and come out of the other side. And as the sharp
witted and savvy boxer revealed when I caught up with
him as he promoted his new fitness DVD, ‘David Haye’s
Box and Tone’ – he doesn’t do regrets.
“It’s been a crazy journey the last year or so,” he says.
“The fight with Dereck Chisora was a huge event,
worldwide. We had 35,000 people there, the tickets pretty
much sold out in a few hours. To have an event that big in
London was amazing.
“The controversy that led to that fight was not a normal
situation, particularly in a boxing sense. But you know, we
turned a negative situation into a positive one. We both
went out there and had a competitive boxing match, of
which I came out the victor. I then went into the jungle
and did ‘I’m A Celebrity Get Me Out of Here’, which was
fun. It gave the British public the opportunity to see me
outside of the boxing ‘Hayemaker’ mode. I was just out
there being myself and the public seemed to take to
it which was nice. When I’m boxing we need to hype
the fight up and scream and shout but out there I was
just enjoying myself and being me, and everyone else
seemed to enjoy it which was a bonus.”
The ‘controversy’ in question began after Chisora had
been soundly beaten by the older Klitschko brother and
was attempting to goad Haye into agreeing a fight in
the post-bout press conference. Haye – stood among
the members of the press – instead had his sights set on
a match against the man who had just beaten Chisora.
After a series of heated verbal exchanges, Chisora left
his seat on the stage to confront Haye and all hell broke
loose as the pair exchanged blows and grappled on the
floor.
“If that incident hadn’t happened, the fight wouldn’t
have happened, plain and simple,” says Haye of the
all-British showdown that was sanctioned by the
Luxembourg Boxing Federation due to neither boxer
holding a British fight license at the time. “Even if the fight
hadn’t happened I wouldn’t regret anything about it – I
don’t regret anything in life. You make the best decisions
you can at the time.
“In that moment my first thought was to defend
myself, you know – I’ve seen Dereck Chisora, slap, spit,
bite people. I’ve seen him grab a man and kiss him on his
mouth – I’ve seen him do these things when he gets up
close and in someone’s face. When he said he was going
to give me two slaps, gets up and walks down to me and
gets in my face, who am I to not believe him? Who am I
to think all of sudden he’s going to just say it and not do
it? I’m not going to take that risk – I’m going to
defend myself. Obviously what happened after
that is well documented but that fact is we had
a boxing match and got the British public back
on side – even Dereck Chisora took away quite
a lot of credibility. He gave me a good fight – he
shook my hand, congratulated me and wished
me well. That was a bold move by him.”
Haye has always been a smart cookie,
acutely aware that professional sport is also
an entertainment business. A master of the
‘hype’ game, he started life as a cruiserweight
and single-handedly brought the division to
life with some much-needed stardust as he
introduced the world to his ‘Hayemaker’ persona
– drumming up huge interest in his fights with
bold proclamations of greatness in the media
and scathing assessments of the relative merits
of his opponents. But talking the talk without
walking the walk is never going to get you far
and boy did Haye strut his stuff. One of the
fittest, best-toned athletes boxing has witnessed,
he saw off all comers (bar one early defeat
to Carl Thompson) with his lightening quick
movement and hand-speed, explosive punching
and astute tactical brain. Having mopped up
the WBA, WBC and The Ring world titles, he put
the PR machine into overdrive to get mouths
watering about an all-British bust up with WBO
champion Enzo Maccarinelli. In the event, Haye
proved beyond doubt that he had outgrown
the division as he swept the Welshman aside in
two embarrassingly easy rounds. “I knew it was
only a matter of turning up on time and sober
against Maccarinelli and I would end up with my
arm held aloft,” he later revealed. “I was saying that

37

“
The Fight with Dereck Chisora was a huge event,

worldwide. We had 35,000 people there, the tickets pretty

much sold out in a few hours. To have an event that big “

in London was amazing. David haye
beforehand and a lot of people thought I was
joking – just giving them a funny line to use. They
failed to realise that I was deadly serious.”
Following in the footsteps of Evander Holyfield,
Haye made the step up to heavyweight intent
on shaking up the declining division, unifying
the world titles, and retiring with his looks and
faculties intact before his 31st birthday. Again
his outspoken showman-like antics grabbed
the world’s attention and after seeing off
American Monte Barret in the fifth round of his
first heavyweight bout he set his sights on the
dominant Klitschko brothers and began calling
the Ukrainians out.
A bout was initially agreed with Vitali who
subsequently pulled out and was set to be
replaced by Wladimir. Tempers flared in the build
up as Haye enraged the pair by wearing a T-shirt
depicting himself holding their severed heads!
But it looked like a Haye-Klitschko clash was
destined never to happen when this time the
Englishman pulled out with a back injury.
When Wladimir’s camp refused to postpone
the fight until the injury healed Haye instead
fought 7-foot tall Russian Nikolay Valuev for
the WBA World title. Prior to the title fight Haye
described the Russian as: “The ugliest thing I’ve
ever seen,” adding, “I’ve watched Lord of the Rings
and films with strange looking people, but for a
human being to like he does is pretty shocking.”
Again the shock tactics worked wonders as
thousands of fans watched Haye produce a
master-class of tactical counter-punching in the
sold-out Nuremberg Arena, with millions more

“ “ “People said I couldn’t take a punch from a

cruiserweight, let alone a heavyweight. It was nice to
prove them wrong. I’d promised my mum when I was three
“
that I’d be the heavyweight champion of the world. And I
was! – David HAYE
tuning in on television around the world. The all along – a shot at one of the Klitschko brothers. that catapulted my career back on track.”
points victory made Haye the first boxer in history He took on Wladimir in the Imtech Arena in While Haye accepts that – as was proved in
to win a world title fight despite being over seven Hamburg in July 2011 with the pair putting the aftermath of the Klitschko loss – his trash
stone lighter than his opponent and proved his their combined five world titles on the line but talking build up to fights leaves him open to a
credentials as a serious force in the heavyweight the fight didn’t live up to the enormous hype, slating in the press when things don’t go to plan,
division. with a broken toe hampering Haye’s traditional he insists he wouldn’t change his approach as it
“People said I couldn’t take a punch from a pouncing attacks and the Ukrainian securing has allowed him to stand out from the crowd in a
cruiserweight, let alone a heavyweight,” says Haye. a unanimous points victory with his relentless sport with 17 different weight divisions each with
“It was nice to prove them wrong. I’d promised grinding use of the jab. It was the low point of five different world titles.
my mum when I was three that I’d be the Haye’s career but on reflection he’s philosophical “You can go out there before a press
heavyweight champion of the world. And I was.” about the defeat. “In every loss there’s a road conference and say, ‘I wish my opponent luck,
Successful defences inside the distance against back to victory,” he says. “I hate losing; I don’t like he’s a lovely guy, I’m happy to be here, thanks for
American John Ruiz and Englishman Audley anything about it – I was distraught. But that led coming’,” he says. “But you’ll get six people turn up
Harrison led Haye back to the thing he’d wanted to me getting a fight with Dereck. And winning at your fight. Or you can go out there screaming

and shouting, turning over tables, saying crazy
stuff in the press and you get 30,000 and sell-out
the arena in a couple of hours.
“It makes business sense to hype a fight up
and get people interested because if people
aren’t interested, if they’re not buying tickets,
paying for pay-per-view and merchandise then
what’s it all about? Boxing is a business. It’s like
WWE wrestling – how many people would go
and watch WWE wrestling if those wrestlers
weren’t screaming and shouting and putting on
all the theatre? They wouldn’t, it’d be empty – just
a bunch of guys in spandex rolling around in a
ring on their own – and nobody would want to
see that!”
Haye regained his place in his home nation’s
hearts after following up his impressive defeat
of Chisora with a successful appearance on ‘I’m
A Celebrity Get Me Out of Here’ where, as well as
showing his intelligence and likeable personality,
he thrilled female viewers his finely chiseled
physique and a cheeky glimpse of his ‘rear assets’
during a visit to the shower. Enjoyable though
the experience was, Haye, who is keen to pursue
a career as an actor in the future, still feels he has
unfinished business in boxing with a fight against
WBC world champion Vitali Klitschko still very
much on the agenda. The Ukrainian, now heavily
involved in politics and a member of parliament
in his country, may be set to retire from the sport
but Haye believes it’s a fight the world wants to
see and one that would allow Vitali to bow out
with his head held high.
“He’s never had that flagship fight, that one
mega-fight that people will always remember
him for. The only one people remember is the
fight with Lennox Lewis, in which he came off
second best,” says Haye, who has now regained
his British Boxing Board of Control License after
relinquishing it upon his retirement after the
Wladimir fight. “He’s a proud man, and I’m sure
he wants that big victory that he’s never had. He’s
fought a lot of people, but for 10 years he’s been
a huge favourite. I guarantee the smart money
would be on someone like myself with power
and speed and youth beating him, and he is
going to have to pull off the upset. Whether he
wants to put himself in that position remains to
be seen.
“I achieved my goals, which were to become
world champion. I’ve got enough money in
the bank to be comfortable and I’ve still got my
faculties intact. But there is that obsessive thing
still there, about facing Vitali in the ring.”
And where better to get that mega-fight on
than right here in the Middle East?
“I’d love to get the Vitali fight on there, that
would be amazing,” he says. “I’d have to get the
Ukrainian on board though – I’m not sure if he’s
used to that sort of heat. It’s pretty cold where he
comes from at the moment so I’m not sure he
could handle it!” n
39
David Haye’s Box
and Tone
The Ultimate Fighting
Fit Workout
SF: Tell us about the DVD – what made
you want to do a workout DVD?
DH: I’m continuously asked by everybody
that I meet, women, men, everybody wants
to know what exercises they should be
doing to get in shape. It turns into a two-
hour conversation so I thought the easiest
way to solve this conundrum is to hand
them a DVD! So that’s what I’ve done. I
watched all the other DVDs that are out
there on the market and very few of them
cover all the bases – they’re usually either
for beginners, intermediates or experts. So my mission was to create a DVD that covered someone
who’s never trained before, right through to someone who is used to going to the gym regularly. I
think I managed to pull it off, it’s done in a class format with me stood at the front of the class, and
we travelled the country and put people in the class who had never done any exercise before. It
took a few months for me to get the exercises, and the timings and punch selections exactly right
but I think I cracked it. Novices and people who consider themselves fit all love it, and cant wait to
do it again the next day.
You can structure your training – you can do your abs and core, you can do conditioning, there’s
circuit training, there’s shadow boxing – loads of different parts to the course and you can switch
it up using the menu functions. You can customise your session to do different things on different
days. It really works and I’m very proud of it. I didn’t want to be involved in it if it wasn’t going to be
the best. Like anything else I do, if you’re not going to be the best, I say don’t bother, and I looked at
what else is out there on the market and I truly believe this is the best out there. Everybody who’s
done it so far has given it nothing but rave reviews and I’m very happy with it.
SF: Do you use these exercises to prepare for a fight?
DH: A lot of the exercises are exercises that I’ve done throughout my career – or modifications of
exercises I’ve done. There are several different ways of doing certain exercises and we’ve tried to
show those. I’ll show one exercise and then show two, three or even four different ways of doing the
same exercise. You’re doing it to music so you’ve got to hold the exercise on the beat, and keep in
time with the music. It’s tough but if you really want to make a change you’ll dig in and get a great
workout.
David Haye’s Box and Tone – The Ultimate Fighting Fit Workout is available online at: www.hayemaker.com
 41
TRAIN HAYEMAKER STYLE

SF: You’ve always been in great shape in the SF: Of course you also have to fit your roadwork and sparring in as well?
ring – what’s your schedule like when you’re DH: The sparring for me is the most important thing, once sparring time comes you’ve got to fit everything
preparing for a fight? else around that. There’s no point in doing a hard run directly before you spar because your legs will be
DH: It’s very structured. I normally do six days a tired, which means you wont move as fast, which means you’ll take a lot more punches that you would
week of gym work with a day of complete rest. want to. So you need to be as fresh for sparring as possible because you want to practice good technique.
I train twice a day with a morning plus a late There’s another theory that you should get completely knackered before sparring so that you get
afternoon or evening session. Each session lasts conditioned to fight tired but I’ve never really been one for that because it leads to you taking more
around three hours if you include the warm punches than you’d usually do, which leads to brain damage, which isn’t good for anyone.
up but around two and a half hours of hard
graft. We do weight training, sprint work (which
doesn’t last as long), plyometric training – we
try to mix it up. I’ve been working for many
years doing this and each training camp we do
we try to look back at the last one and try to
improve it. We see if there were certain aspects
that were lacking, if I had an injury maybe, we’ll
try and do things that prevent those injuries.
It’s all about doing what you can, when you
can do it because boxing is a high-impact
sport where you do get injured – you do take
punches, you do take knocks. So a lot of the time
during training you’re injured and you’ve got
to try and work around that. You might injure
an arm so there are certain exercises you can’t SF: How long do your training SF: What about diet, are you strict on the nutrition side
do with both arms and you’ve got to modify it camps last? of things?
to do one-armed exercises, or you might injure DH: I normally try and do a month to DH: I’m very tight on my nutrition, I make sure I’m getting
your leg or your back, your neck. You always six weeks of pre-camp training just all my minerals in, my lean meats, organic vegetables. I
find yourself getting knocks in training so it’s all to get myself ready for the 12-week spend a lot of money on fresh produce but I definitely feel
about variation – there have never been two training camp that I normally do. So the difference. I see myself as a performance engine, so
training camps I’ve done that have been the I’d say about 16 weeks in total of five you’ve got to put the right fuel inside if you want to get the
same, they’ve all been different, depending on hours a day, six days a week. It’s pretty best out of yourself. They say your are what you eat and I
how I was feeling and what injuries I had. tough, but then boxing is a tough eat really well. Good lean, healthy stuff and I definitely get
sport so you’ve got to put the work in. the workload done when I’m eating that sort of stuff.

SF: Ricky Hatton always

struggled with the nutritional
aspect and went a bit crazy
when he wasn’t in training.
Do you find it difficult to stay
disciplined?
DH: I don’t really struggle. It’s nice
to be able to not have to watch
what you’re eating – it’s nice to
have a bar of chocolate here and
ice cream there – to take your foot
off the gas and sit back and enjoy
the luxuries that life has. But when
it does come time to start training
you’ve got to put that to one side,
put the taste buds to one side and
focus on the quality of the food
you’re eating rather than the taste!
 43

Behind the stars

Vince Cleverly is the father and trainer of WBO Light Heavyweight
World Champion, Nathan Cleverly. He only took up top level training just
over four years ago but he’s resided over 19 victories for Nathan without
defeat since then as he’s guided his son to the very pinnacle of boxing.
Behind the stars

I
FOUND my way into boxing, and then eventually
training, purely because of my son Nathan. He
always had that fighting mentality from a very
early age and we had to focus that into some
constructive area because he was a pretty wayward
young boy.
We lived in a place known locally as Monkey’s
Island in Phillipstown, New Tredegar in South Wales.
It was pretty rough, cheap housing and not much
going on to be honest. Nathan was always fighting
and was quite troublesome so I thought boxing was
the ideal sport for him as it gave him a channel for all
that energy.
I always thought there was something special about
Nathan, something genetically that set him apart, and
when we watched Joe Calzaghe beat Chris Eubank in
1997, and his mother and I mentioned that we knew
Enzo Calzahge (Joe’s father and trainer) Nathan asked
me if he could go down the gym. I told him that it was
OK by me but his mam would never allow it. Anyway,
we got around her and I started taking him down to
Enzo’s gym every weekend, where Joe was training
as well, and he got the buzz for it – that’s how it all
started. He dragged me along, saying ‘Dad, you don’t She said, ‘Don’t be so silly Vince, it’s his first fight!’ I with Frank Warren, he’s one of the best promoters in
take me anywhere, you don’t take me to football, you said, ‘Mam, I’m telling you this boy has got something the world and he respects loyalty and I think he does
don’t take me to any sports’ so he forced me into it! special,’ and I was proved right. his best for his fighters and is a very knowledgeable
First and foremost it’s about genetics – as I said man as far as boxing is concerned.
Club Singer earlier, Nathan is blessed with a great physical make
I didn’t have any background in boxing or any sport up. He always excelled at other sports when he was
for that matter – I was in the entertainment business, a a kid – football, cross country running, anything he NO TRAINER
club singer on the working men’s club circuit in Wales! turned his hand to he was pretty good at. But he also So we left Enzo’s gym but of course that meant
When Nathan first started at Enzo’s gym I just used had the desire, he just wanted to box, to fight. He had Nathan no longer had a trainer. I had a word with
to sit and watch for the first couple of months. Then the winning mentality and he was prepared to train Dean Powell, Frank Warren’s match maker, and
I took him to another couple of gyms and again, just and to go through the pain barrier to get what he we agreed that Nathan should move up from the
sat and watched and learned a bit from other trainers. wanted. That was from a very young age, which was weight he was fighting at – Super Middleweight – to
Gradually I started to train him a little bit with the pads unusual. Light Heavyweight as I believed that was his natural
etc – in our garage, in the front room, in the bedroom, After a lot of good years training at Enzo’s gym fighting weight. The next job was to look for a trainer,
you name it! I starting picking up more knowledge we made the decision to leave in September 2008. and Nathan said, ‘Could you train me Dad?’ I had my
and got more and more into it. Joe and Enzo fell out with (promoter) Frank Warren own little amateur gym going at the time – Church
I know it sounds silly but I genuinely thought that over some financial issue. There was a split going on Place Amateur Boxing Club, it had only been open
Nathan had what it takes to make it as a pro and and Frank Warren would no longer work with Enzo about 18 months, and I’d never trained anyone at
eventually become a World Champion from his very Calzaghe boxers so Nathan had to make a choice. Nathan’s level before but we decided to give it a go
first fight. I saw something in his first fight and I always Either he had to stay with Frank or he had to go with and that was it.
remember going to see my mother afterwards and Enzo, who was starting Calzaghe Promotions. Nathan My first ever experience of being in the corner was
saying, ‘Mam, this boy’s going to be World Champion.’ came and spoke with me and I advised him to stay for Nathan’s Commonwealth title victory over Tony

Oakey just a month after we left Enzo’s gym. Since
then I’ve been in the corner 19 times, undefeated.
The foundations for me training Nathan were already
there from his days doing athletics so it was just a
natural progression and we work very well together.
I suppose there could be a time when Nathan
decides he wants to work with a different trainer if he
feels it’s right for his career and if he did I would be
behind him all the way, it wouldn’t cause the slightest
issue between us. Allowing him to become the best
boxer he can be is, and always has been, the most
important thing for both of us. But for now everything
is going perfectly, he’s one of the fittest boxers
you’ll see step into the ring. He’s undefeated World
Champion and he’s about to make his fourth defense
against Robin Krasniqi. The training is going very well.
Nathan and I don’t have a set training schedule as
such – we do things as and when he feels right. He
can let me know at any time and we get out there.
We break it up between pad work, sparring, hill runs,
sprinting, strength and conditioning and circuit
training. We vary it a lot and generally do around three
45 minute stints each day at the very most. He’s got a
dedicated nutritionist who makes sure he’s eating and
drinking the right things and he never has any trouble
making the weight for his fights. I’m a great believer in
training strong – we don’t want him to train too light
or his energy levels will drop so we train at a good
weight and then a couple of weeks before the fight
45
Nathan and I don’t have a set training
schedule as such, we do things as and when
he feels right, he can let me know at any time
and we get out there. We break it up between
pad work, sparring, hill runs, sprinting,
strength and conditioning, circuit training –
we vary it a lot and generally do around three
45 minute stints each day at the very most.
we start bringing it down. We do the main sparring underrated fighter. He’s very strong, he does things
from about three weeks before the fight up to the correctly, he’s fast and elusive. He’s going to be a very
last week and then we stop sparring and concentrate strong opponent but I don’t think he’s in Nathan’s
on his weight training as we’re bringing the weight class to be honest. He’ll probably produce the best
down. performance of his life to try and get that belt from
Nathan but we won’t allow it. Nathan will be too
Train as the challenger strong.
We’re not taking the Krasniqi fight in March for The ultimate goal is for Nathan to unify the
granted. Whenever someone fights for the World Light Heavyweight Division, and then step up to
title you know they’re going to be in peak condition, Cruiserweight, possibly in about 18 months time. As
they’re going to improve their level of performance. boxers get older they tend to move up in weight as
Every fight Nathan has had since I’ve been with him their metabolism slows down and their body thickens
has been the most important fight of his life and up so he’ll probably step up eventually.
this one’s no different. He’s training as if he’s the There’s a big weight difference but if we do it
challenger, not the champion. That’s our mentality, we properly, I don’t see any reason why he can’t win a
always train like that. World title at Cruiserweight too. He’s got a good team
I don’t want to give away too much about how around him and we’ll make sure he does it correctly to
we’ll approach the fight but I think Krasniqi’s a very give him the best chance of continuing to win. n

NATHAN CLEVERLY
Training with my dad has been great – an adventure – and
it’s given me a new sense of urgency with my boxing. I’ve
been able to have one-to-one training, and it’s allowed me
to be flexible, because I don’t train at specific set times – I “I think Wales is the best
train whenever my body and mind feels right. Training place in the world to train
with my dad allows me to do that, I can text him at any a boxer. People used to say
time, and he’s there, ready – so it’s worked out nicely. to Joe Calzaghe, ‘Joe, why
I’m happy with the training methods and most don’t you go to America
importantly, with the results. I remain unbeaten and I’ve to train?’ and he said,
become a better fighter and picked up all the belts that ‘My training ground is in
I’ve set out to get so far. It’s been a great transition from Wales, why would I want to
Enzo to Dad and one that I’ve really enjoyed – and if you’re go to America.’ We’ve got
enjoying your boxing it’s a big bonus. lots of hills, a challenging
I’ve been around quite a lot of gyms as an amateur fighters do it the other way – spend hours in the gym and environment, good
boxer and then as a pro when I started out under Enzo stretch their training out but I get bored very easily so it facilities, it’s perfect and
and we’ve picked up methods from all of the different works for me if I get in the gym, get the work done, and Joe was right. Joe’s always
trainers and mixed them together – keeping the things get out as soon as I can. It works for my type of style – it been there for Nathan
we like, and getting rid of things we don’t think work very might not work for other fighters, but it keeps me fresh. right since the start of his
well. Dad also works with one or two amateur boxers I try and train at different times, in a variety of different career, we can’t fault him
which is great for him as it means if I’m not in the gym or places, doing different things, to stay as fresh as possible. – and how can you fault a
I’m having a break after a fight it keeps him ticking over My training for the Krasniqi fight is on track and I feel team that went 46 fights
and he can pass on some advice to the up and coming great. I’m not taking him for granted as he’s won his last without defeat?”
lads. I like to train very intensely. I don’t really train for 38 fights – he’s a good fighter, so I’m going to make sure – Vince Cleverly
super-long hours but I push hard in short sessions. Some I’m ready to get the business done.
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ADVERT
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Senior Fitness Manager, Fitness First Community

Nikesh Naik
SF: Tell us about your specialist role within Fitness
First and what it entails?
NN: My role is Senior or Area Fitness Manager. My
job is to develop the Fitness Product across the three
Community Clubs in the Lakes, Emirates Hills area.
Our vision here is to offer fitness as a way of life and
a lifestyle that is fun, exciting and motivating. We will
achieve this by offering new and exciting ways of
delivering fitness in the near future such as outdoor
training, functional fitness, group training, youth
fitness, kettlebell clubs, performance training, X-Fit
training etc.

SF: What is your favourite way to train?

NN: I enjoy competition therefore sport is a big part
of the way I train. That can range from squash, to golf
and even cricket. X-Fit is also a big part of my training
regime. My favourite though, is early in the year
during my strength building phase, I like to lift heavy
things up and put them down! My style of training is
performance-based and extremely functional. I enjoy
trying new things and pushing the norms.

SF: What are your proudest achievements in your

career?
NN: It is difficult to point out one achievement
however, having the opportunity to fulfill this
position certainly makes me proud – being able to
influence members and staff drives me and seeing
the development in the people I have managed fills
me with immense pride. My work in developing the
Dubai Fitness Competition has also been a highlight
– seeing it start with five of us around a small table to
where it is now. One thing that definitely makes me
proud in my career is having met my fiancé! Lastly,
something that makes me proud to work for this
company is the work we do for charity. I come from
a country where we see poverty in everyday life and
contributing even just a little to improving the cause
is a proud feeling!
SF: What is your background in the industry and
how did you become involved with Fitness First?
NN: I was born in Zimbabwe and lived in South Africa.
Growing up I had no clue what video games were
and I didn’t even know what a PlayStation was for
a long time! Therefore, being a small town kid, all I
did was play sport with my friends. I was a skinny kid
who played a lot of sport and one day my hockey
coach told me the only way I would play elite sport
was if I got bigger and stronger. At 16 years old,
weighing a mere 52kg with a point to prove, I joined
a tiny gym and just started doing whatever the other
guys were doing. I got away with it because at that
Or log onto
www.facebook.com/fitnessfirstme
age, whatever you do seems to work. After learning
about training and researching over two years or so
suddenly I was playing at national level for multiple
sports. I went to university to study for a Bachelor
of Business Administration degree but changed
to Exercise Science. I could not bear the thought
of being at a table for long stretches of time. Enter
Fitness First! While I was in South Africa, I went for
open interviews, got offered the job, came to Dubai,
worked hard, and I’ve never looked back.
SF: What is your No.1 motivational tip to
members?
NN: I have many! I could go on about keeping a log,
training with a friend, training to music etc, but the
one thing above all that I encourage members to
do is to realise why they are training. What is your
trigger? The mistake many of us make is that we do
not understand why we are in the gym and then we
wonder why we get de-motivated! If I had to ask
you why did you join the gym what would you say?
The majority would say, “To lose weight”. But why
do you want to lose weight? I bet most of you will
say, “Because I want to look good!” Yes, but why do
you want to look good? Now I bet you’re thinking,
“I just want to look good!” But do you want to look
good because it makes you feel empowered? Do you
have an event coming up that you want to impress
on? How would it make you feel if you achieve your
goal? Is there someone who you want to catch the
attention of? Feel that feeling! Visualize it, understand
your trigger and you will not worry about being
motivated ever again because you know what you
want and why you want it.
If you ever need that push or extra motivation you can
follow me on Twitter @nikesh_naik. I’ll always be posting
new trends, workouts and research and you can ask me
anything, I would be happy to help.
BIG GUNS
Build perfect biceps
Fitness First’s Senior Fitness Manager Nikesh Naik
explains how to get those bulging biceps we all dream of

The first thing you need to remember is that the biceps are generally a smaller muscle group than
many of those you work during a workout. The biggest mistake that people make when they’re
training biceps is that they over-train them. They train biceps the same way as they would train
the chest but it doesn’t make sense because they’re two completely different sized muscles.
Biceps generally respond to heavier loads but also a lower set and rep rate. So my advice is –
when you train biceps, keep it basic. Hit them with a good three to four exercises, with a total of
9-12 sets (three of each exercise) and anywhere between 6 and 12 reps in each set.

The Warm Up The Compound Movement

If you want to build your biceps you have to The purpose of having a compound movement at the start of
work smart. Let’s start with the warm up. the workout is that these movements usually expand the most
The purpose of the warm up is to ensure energy but yield the best results in terms of strength and size. The
your biceps get primed so that not only compound movement is usually a standing exercise using a heavy
is the risk of injury reduced, but the barbell or heavy dumbbells. I would recommend something like
performance of your workout is significantly an Olympic Barbell Curl (pictured) or alternating dumbbell curls.
increased. Think of it as warming up your The thicker grip used on an Olympic Barbell Curl tends to give a
engine! For this you want to choose an lot more forearm stimulation than on a standard barbell curl so
exercise that takes the bicep through the full you also build this muscle and can control the weight better.
range of motion with low weight resistance.
I like to start with a cable bicep curl where
I can work it right through the range of
motion – I do 2-3 sets of around 15-20
reps on a low weight just to flush the
muscle and get the blood flowing to avoid
injury. If you don’t want to use the machine
or you’re working out at home, you can also
use a light barbell or some light dumbbells,
which work just as well.
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The Strength Building Exercise TOP TIP
The purpose of this is to further push the bicep to fatigue

If you want to really

and really initiate the muscle ‘breakdown process’ so that the
muscle then recovers and becomes stronger and larger. I
like to use dumbbells in this part of the workout and I focus build your biceps
on hitting the bicep at a different angle. I would recommend include exercises
something like a dumbbell hammer curl (pictured), a reverse
grip easy bar curl or a rope cable curl. Again you want to
where your palms
go quite heavy here so that you start to fail between are facing up and
10-12 reps. pulling towards
you – that’s what
activates a lot of
your bicep and it
will help greatly in
the building process.
The Shaping Exercise
The purpose of the shaping or ‘flushing’ exercise is to push as much
blood into the muscle as possible. When you’re eating right and having
the correct post workout meal this is one way to really push your
biceps development even further. The shaping exercise is a much more
isolated movement and the idea here is to really flush the muscle and
take it through a good range of movement so that it’s really pumped.
We’ve destroyed it with some really heavy lifts, we’ve used the strength
exercise to build the other muscles associated with the biceps and now
we need to flush it to tone and shape the muscle. I use an isolation
movement such as an easy bar preacher curl, an incline dumbbell curl
(pictured), or a cable curl. Here you want to go for a weight that you
can comfortably do 12 reps of but one that you start to struggle
with at 15.
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For quick results…
get intense!
Fitness First’s Nathan Brown explains the benefits of High Intensity Functional Training
If you are even remotely interested in staying fit and
have been visiting your gym frequently, you would
have come across the phrase High Intensity Functional
Training. It sounds like a military training programme
where you are expected to run across a minefield, but
nothing could be further from the truth. High Intensity
Functional Training is basically ‘functional’ exercises
executed at the highest intensity that your current state
of fitness will allow you to do. This means that it can be
adapted to the needs and fitness levels of anybody from a
teenager to a grandparent (more about this later)!
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H igh intensity maximum training is all about maximising the exercise
and its effects as much as you can. High Intensity exercises can be
defined as exercises that use more power, more weights and result in
more metabolic training. This translates into the exerciser doing more
power exercises that are gymnastic in nature, like chin-ups and push-
ups and working with weights over and beyond what an amateur
would do at the local gym.
This would include Olympic style lifting like snatch, clean and jerk
etc. Last but not least it is also about more intense cardio that involves
multi-joint workouts. The equipment used is basic – barbells, kettlebells
and the most important of all – one’s own body weight.
Needless to say, this intense approach can scare away people
who just want to shed a few extra kilos. But High Intensity Functional
Training is something that everyone, irrespective of age, can try. All
you have to do is fine-tune the intensity of your workouts and build
up to the higher levels over a period of time. High Intensity Functional
Training by its very nature also implies that one of the most important
things one must focus on is technique.
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Functional Exercises:
“Functional” refers to exercises that lead to results. Most trainers would argue that almost all exercises
are functional, but in a strict sense, Functional Exercises are routines that reflect movements that we use
regularly in our day-to-day life, for instance – squatting, lifting, walking, running and weight resistance. In
modern times, a sedentary person doesn’t naturally have to do many of these movements as their lifestyle
no longer incorporates them nor does our survival depend on them. And this is exactly why it is all the
more important to include these exercises in your routine.

Grungy Roots: Who is the fittest?

Someone once said that High Intensity
workouts have a barbaric feel. And it’s true.
From the sound of it, it is something that
you’d expect Vin Diesel rather than George
Clooney to be doing. High Intensity workouts
like Crossfit and Fitness First’s X-Fit were born
in garages amongst friends and most High
Intensity fitness routines stay true to this grungy
beginning. The focus is on ensuring that the
community feeling is not lost.
High Intensity workouts will also give you the
right to stake your claim at being the fittest
man or woman in the world. Of course this is
a controversial subject. Many experts consider
the decathlon or triathlon champion to be the
fittest. Many others would say that anyone who
can run 100 metres under 9.6 seconds is the
fittest. And yet others will think that unless you
can lift nearly three times your body weight you
are not strong enough.
However, it’s also true that an Olympic
weight lifter, while capable of lifting more
weight than most other people on Earth,
will not be able to run or cycle or swim
competitively. Similarly a triathlete can run,
cycle and swim great distances but can’t lift
weights like an Olympic champion. And neither
will be able to do what a gymnast can. None
of these world-class athletes may consider a
High Intensity Functional Training expert much
competition, but this individual would be able
to run, cycle, swim, do power exercises like a
gymnast and lift great amounts of weight.
In fact, one of the mantras of High Intensity
Functional Training programmes like X-Fit is to,
‘be prepared for the unknown’ – which means
that even when each day’s schedule varies
and the exerciser doesn’t know what they will
have to do, they have developed the skills to
do it courtesy of the training their body has
undergone. The focus with High Intensity
Functional Training is not to break world
records but to train your body to successfully
complete most fitness related tasks and
activities – a bit like mixed martial arts.
But this fitness trend is not just about
pushing your body safely to its limits; it is also
about achieving greater strength, fitness,
balance and mobility. In fact, according to
the latest scientific research, high-intensity
functional exercise programmes (conducted
under medical supervision) improve lower-
limb strength, dynamic balance and gait
ability in older people. Participants in the
research reported that they felt less tired and
experienced greater safety and security when
mobile. Not bad for something that was born
out of a garage!
56
TURBOCHARGE YOUR METABOLISM
4 Muscle Up!
This is the most important one of
What’s it all about? all. Muscle uses far more calories than
fat to maintain itself – every pound uses
six calories a day compared to two calories
Metabolism is basically the process of your body for every pound of fat. Do regular resistance
training to build more muscle and convert
converting the fuel from food into energy to more calories into energy. Muscles are
maintain itself. Essentially, it’s the amount of activated for a long time after a workout so
you’ll also increase your average resting
calories you burn from food to go about your metabolic rate.
daily life. Weight watchers everywhere long for
a quick (or high metabolism) to decrease the
amount of calories that get stored as fat and
while some are genetically blessed there are easy 4 Go heavy on
the H2O
ways you can give yours a boost. You need water to process calories
so even if you’re only slightly dehydrated
your metabolism will slow down. It’s been
shown that adults who drink eight more
glasses of water a day burn more calories than
those who drink four. You can also get your
water fix from any other unsweetened
(non-alcholic) beverage or even from
fresh fruit and vegetables.

4 Grapefruit
Grapefruit has unique
chemical properties that reduce
your body’s insulin levels which
increases weight loss through a boost
in your metabolic rate. It’s also full of
Vitamin C which helps our bodies
absorb calcium, also known to
boost metabolism, more
effectively.

4 Morning coffee
The high levels of caffeine in
coffee have a thermogenic effect
which helps boost the metabolism.
It’s not a good idea to drink too
much coffee but a cup of black
coffee in the morning can give
your metabolic rate a jump-
start.
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Green tea
Green tea is full of
catechins, which activate
certain functions of the nervous digesting them so have your drinks
system known to speed the on the rocks. You can burn an extra
metabolism up, as well as
having several other health
benefits.
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4 Ice, ice baby
The colder your drinks are
the more calories you burn
15 calories a day by adding ice 4 Up your protein
which doesn’t sound much but intake
it soon adds up over the Your body burns more calories
course of a year. digesting protein than carbs or fat so
upping your protein intake can increase
your metabolic rate at meal times. A
balanced diet is recommended but
replacing some of your carbs with lean
protein containing foods such as
turkey, fish, tufu, lean beef and
eggs will result in a higher
metabolism.
4 Spice it up
Chemical compounds
in spicy foods give your
metabolism a temporary boost,
lasting about half an hour. But
if you’re a chilli fiend who likes
to add chilli flakes to meals
regularly it can soon add
up.
4 Blueberries
Blueberries are known to
boost your metabolic rate as
well as being jam packed with
antioxidants which can help your
body’s immune system. Add some
to your morning cereal or low fat
yoghurt or eat them on their
own as a snack.
4 Get intense
Get your cardio fix from
high-intensity training which gives
a bigger increase in resting metabolic
rate than low intensity exercise. After
warming up try 10 short sprints at
4 Don’t starve full speed with 30 seconds of rest in
yourself between each or six 30 second full
Diets which promote eating less than capacity bursts on the exercise
1000 calories a day are not a good idea. bike, again with 30 seconds
While you will see some weight loss, much rest after each.
of it come from losing muscle. Less muscle
means slower metabolism which means
your body’s fat burning powers become
slower than before you started dieting,
not to mention the essential
nutrients you’ll deprive
yourself of.
58
YOGA
for bodybuilders
By: Peewee Sanchez – Regional Yoga Manager
A
S A yoga practitioner and teacher trainer
I have spent many years of my life
championing the benefits of yoga to different
types of people. Because yoga exercises are the
oldest form of functional training ever invented there
is a yoga practice out there for absolutely anyone
with any body shape – even for the very specific, very
non-stretchy sport of bodybuilding.
We build muscle by getting them to work. There
are three ways in which we do this, regardless of the
type of exercise. Concentric contraction is when we
allow our muscles to work by shortening themselves
against resistance. Eccentric contraction is when the
muscles work to lengthen slowly against resistance.
Muscles can also work in an isometric way to hold
their position against resistance. Throughout these
three movements, the muscle as a whole actually
does not grow longer or shorter because it is
attached to our bones by connective tissues.
A more appropriate description of “contraction” is
actually an electrochemical process of generating
tension in a muscle. Sometimes experts use the
phrase “muscle action” to avoid confusion. When
engaged in any of these types of muscle action the
muscle is said to be “working” thus getting stronger
and obtaining more definition.
Most conventional techniques of bodybuilding,
such as a bench press or a bicep curl use concentric
and eccentric muscle actions and work the muscle
until fatigue. This builds up a lot of lactic acid and
the feeling of soreness afterwards. Also the muscle
tissues are said to get torn, and when rebuilt they
become bulkier and stronger. This is the reason why
most bodybuilders can obtain a lot of muscle mass.
So the question is – does stretching build muscles?
From the anatomical point of view, when a muscle is
stretched passively, meaning it doesn’t do any work
and there is no muscular action, then the answer is
no. But anyone who has been to any kind of physical
yoga class will tell you that there is more than passive
stretching going on in there! Some of the more
physically challenging forms of yoga, such as Flow
Yoga, Ashtanga Yoga or Power Yoga not only leave
you with the sweaty “worked out” feeling but you
might also feel sore the next day. Due to the varied
way in which yoga is practiced nowadays it is not
uncommon to find all three types of muscular action
in a yoga class. For example, we work our triceps and
rotator cuff muscles concentrically when we press
into a cobra from a prone position. We can do the
opposite eccentric contraction with the triceps when
we go from Downward Dog to Chatturangga. The
most common is the isometric contraction which
happens every time we hold still in any yoga pose.
So why don’t yogis look like
bodybuilders?
The answer lies in the way that yoga works
muscles. When done correctly, a yoga class takes
you through alternating concentric, eccentric and
isometric contractions. Usually in a yoga class we
tense the muscle, then bring the body the other
way and stretch it. This, combined with neutralising
movements like twists, results in the flushing out of
lactic acid and other toxins which prevents fatigue.
There is usually a cardiovascular element and the
result is definition without bulk.
So how can this type of training help bodybuilders
improve their performance? This is where the
stretching comes in. When you stretch you increase
the range of movement of your joints. This can
counter the stiffness that usually accompanies
conventional training, which actually decreases
ranges of motion as muscles “bulk up”.
Ivan Blazquez, ACSM certified trainer and NGA Pro
Bodybuilder, uses yoga as an off-season alternative
to rehabilitate and maintain his body for the next
competition season. He says: “For me the restricting
factor was my muscles being shortened from the
constant repetitive short range motion and single
plane of motion lifts typical in bodybuilding training
(bench press, shoulder press, squats, deadlifts, etc). As
a result of yoga my body opened up and I reduced a
lot of stiffness in joints from bodybuilding.
“For most bodybuilders, joint alignment can be
lost and this causes joints to rub against each other
leading to altered joint motion. Yoga does not forget
about the other muscles that hold the body together
in optimal alignment.”
Examples of this can be seen in the effect yoga has
in conditioning the core stabilisers and the rotator
cuff muscles (supraspinatus, infraspinatus, teres
minor, subscapularis). Conventional techniques
usually work the major muscles in isolation but yoga
works even the smaller muscles. This is why you can
feel sore in strange places the day after a yoga class.
Max Meitei, yoga teacher and professional
bodybuilder, says: “My belief is that the most
important weapon for achieving a goal is staying
away from injury and staying focused. Yoga serves
the best for both, which paved me to my yoga
journey.
“My regime is one hour of weight training followed
by 30 mins of asana (physical yoga postures) five
times a week, 15 mins of breathing and meditation
three times a week.”
Meitei must be on to something since in the last
two years his career has led him to various awards
including the title of Mr. Athletic in the short class of
the NAC Mr. Universe at Hamburg, Germany in 2012.
Blazquez testifies that when comparing winning
performances with and without yoga he has gone
from one win in three years to four wins out of five
shows in one year. He also attributes his ability to
hold a bodybuilding pose for an extended period
of time to the mental discipline and breathing
techniques of yoga. This is not uncommon from
the increased performance that other professional
athletes all around the world attribute to the practice
of yoga.
According to the International Sports Science
Association, yoga helps with muscular endurance,
improves posture, is excellent for your physical and
physiological wellbeing and it improves muscle tone,
flexibility and strength and stamina.
In conclusion, I will once again say that yoga will be
able to help you achieve your goals, whether it is the
improvement in the condition of your physical body
or the search for inner peace.
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“For most bodybuilders,

joint alignment can be lost
and causes joints to rub
against each other leading
to altered joint motion. Yoga
does not forget about the
other muscles that hold the
body together in optimal
alignment.”
 ASK
HISEM
NUTRITION
FOR EVEN BETTER RESULTS TRY THE YOGA SWING
The Yoga Swing will take your practice to a new
level. The unique design allows you to move into a
range of yoga positions both in the horizontal and
vertical planes. The muscles of the body, the skeletal
structure, brain function and the internal organs all
benefit from the use of the Yoga Swing.
THE YOGA SWING’S KEY ELEMENTS
· An aid /prop to facilitate learning
· To assist in developing perception and direction
within Asanas.
· Allows the practitioner to explore the intricate
details and depth of Yoga Asanas with support.
· To assist, maintain and move more deeply into
a Yoga Asana.
· To work towards an achieved result in practice.
· As a support to move in blocked areas/energy
in the body.
· To assist in holding postures for a longer
duration without strain.
· Can be a guide for self learning.
· To assist in relieving discomfort.
· To develop stamina, correct breathing and
alertness.
· To assist in unraveling structural defects.
· To replace the usage of other props.
· And, most importantly, to assist in alignment in
Yoga Asanas.
SPORT
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YOGA
When using the handles it is important to find the
right tension of the swing to achieve the correct
amount of traction, extension and depth required.
To achieve this, experimentation is required to find
alignment.
When working with inverted poses, how long
you stay inverted depends on the ability to hold or
previous experience of inversion. The affect of blood
flow to the head takes time to get used to.
The use of the Swing will be varied for each body
type:
Variables depend upon
· Strength
· Flexibility
· Experience
· Ability
· Injury
· Intention
INVERSION
The benefits of inversion to the muscular-skeletal and
lymphatic drainage systems are well documented.
Regular practice can improve postural alignment
thus benefitting the spine and weight-bearing joints
which are often compressed from the effects of daily
FITNESS
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activities and gravity. The Swing provides a flexible
and versatile means of support for the practitioner
allowing for partial and full (180 degree) inversions.
For the majority of the time, the human body
remains in an upright position whether it be
standing, sitting or walking. We live in a ‘forward
folding’ society hunched over desks and steering
wheels with our backs taking a disproportionate
amount of the weight of our bodies as opposed
to the feet and lower limbs. This affects spinal
alignment resulting in discomfort, poor posture
and sometimes injury. In order to reverse the effect
of a ‘forward folding’ society we need to get the
spine moving. Inversions provide the body with a
welcome break from gravity and the opportunity to
realign the spine.
Inverting allows us to improve lymphatic system
function (responsible for hormone release and
function), balancing the pituitary and thyroid glands.
This results in a steadier metabolic rate, increases
blood flow and oxygen to the face, which in turn
helps to slow down the ageing process as the
skin cells are nourished. The organs too receive
a powerful massage aiding the body’s digestive
function; this activates the body parasympathetic
nervous system promoting a feeling of calm and
deep well-being. This relaxed state generates muscle
and fascia release, reducing pain and cultivating
strength.
Tips for a BIGGER

SQUAT
The squat is far from the most popular exercise in gyms with most people finding that they opt for easier
exercises like lunges, the leg press or leg extensions. Don’t get us wrong, those disciplines have value, but
nothing compares to the squat for the ultimate in leg development and strength and speed in your lower body.
If you want to dominate on the sports field and impress your pals with your ripped legs, you simply HAVE to
squat. However, it’s no use spending your time squatting low weights. If you want big, strong legs you need a
big, strong squat. The squat builds muscle from head to toe, working your upper back down to your calves. The
areas that gain most from a squat are your quads, glutes, hamstrings and lower back.

Here are FOUR tips for a bigger squat and stronger legs:

1
It’s all in the technique
Before you start piling on the weight
it’s important you develop a sound
technique – otherwise you risk severe
injury. Until your technique is good do not
use more weight than the bar. Here are some
pointers for good squat technique:
l In the start position your shoulders should
be pulled back and down, your abs and lats
should be tight, lower back arched and feet
about shoulder width apart.
l Start the descent by pushing your knees out
and sitting back. Keep your shins as close to

vertical as possible.
l Once you break parallel, drive the bar back
to lockout.
l Your weight should be distributed on your
heels and mid-foot throughout the entire
routine. Never let it drift forward onto your
toes.
l Hold your breath on the way down and
keep it held until the sticking point on the way
up.
3 4
Start your workout with squats
Some bodybuilders like to do their
squats after pre-exhausting a muscle
group. For instance, they might do 3 or
4 sets of leg extensions to pre-exhaust
the quads and then they will do their squats.
They do this to try and make their quads
work harder during the squat. However, as
the squat is a highly technical move it is not
Add some assistance exercises to
the blend
Many athletes find that squatting builds
their quads but others don’t while some
find their hamstrings get massively strong while
their lower back lags behind a bit. The role of
assistance exercises is to bring up your weaker
areas and help to build up your squat. After
squatting, try doing the following:

2
Squat regularly
If you want to get good at something,
you need practise. If you want a
stronger squat you need to do it more
regularly. Once a week is a good starting point
and you can build from there.
always wise to wear out one set of muscles
and then attempt to squat as your technique
will be affected. If you’re serious about
squatting, do it first in your workout (after a
good warm-up). Always perform the most
technically demanding movements first.
Leg Press: 4–6 sets of 6–12 reps
Hamstring Curls: 3–4 sets of 10–15 reps
Calf Raises: 3 sets of 15–25 reps
You will notice that the assistance exercises are
done with higher reps. Train your squats hard and
heavy with 3s and 5s most of the time and then
hit a few assistance exercises in higher reps.
 ASK
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SQUAT RIGHT
n Make sure you accommodate your
upper body weight by turning your toes
outward in a “V” like position.

n Upon standing up, imagine the line

of force to generate the power to stand
up is from the ankle to the hamstring,
drive upwards squeezing your glutes
and opening your hips, making sure
you squeeze your shoulder blades
together.

n Studies have shown that working out

the leg muscles generates the greatest
amount of natural growth hormone in
the body.

n Attend XFit Fundamentals classes

at Fitness First to learn the correct
technique and form for squatting with
expert XFit coaches.
 ASK
HISEM
SPORT
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YOGA FITNESS
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YasminA Khatib
My name is Yasmina, I’m 22 years old and I’m from
Palestine. Being a college student doesn’t hinder
me from going to the gym on a regular basis. I
joined Fitness First in the Oasis Centre because
I wanted to change my lifestyle. I wanted to live
a healthier life and to achieve that I needed to
totally change my eating habits. My first task
was to stop eating fast food or any kind of junk
foods – these give you nothing but extra pounds.
I had no fixed timings for my daily meals and was
sometimes having heavy meals really late at night.
Once I got to know about the weightloss
competition at the Fitness First Oasis Centre – the
Biggest Loser Challenge – I immediately registered
for it. I knew it would encourage me and help me
to achieve what I wanted quicker than it would
if I went it alone. The secret behind my success
in the challenge was the dosage of inspiration
I received from Nevine, my superb instructor
(pictured below). I owe her for giving me the spirit
to challenge myself with joy. Also, my gym friends
and my family supported me along the challenge
with their encouragement and supportive words.
I believe having such an atmosphere added a
value and made me more insistent on winning
the challenge. I was delighted to win Fitness First
Oasis Centre Biggest Loser Challenge. My weight
before was 81kg and it dropped to 73kg. My body
fat level was 46.3% and now it is 24.7%.
I can feel the change
in myself. I feel more
energetic and my outlook
is more positive. I’m
motivated to carry on
the hard work and be
fitter and healthier. I’m
determined to reach my
fitness goals soon and I
encourage all those who
are working on their own
regimes to keep at it.

46.3% bodyfat down to 24.7%

81kg bodyweight down to 73kg
 ASK
HISEM
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If you’re working hard it’s OK to treat yourself every now and again so why not try this delicious
recipe from Balance Cafe Dubai which also carries some health benefits.
DUO OF CHOCOLATE MOUSSE
WHY IS DARK CHOCOLATE GOOD? Daily consumption of dark chocolate, in regulated
portions, is proven to reduce cardiovascular events, such as heart attacks and strokes.
For the white chocolate layer
150 gm white chocolate cut into small cubes
200ml whipping cream

For the dark chocolate layer

150gm of dark chocolate cut into small cubes
200ml whipping cream
2 egg yolks

PROCEDURE:
Rest a mixing bowl over a bain-marie and carefully melt white
chocolate. Pour cream and stir until smooth. Leave to cool.

Meanwhile, grease your mould terrine and add in plastic film.

Pour the mixture and spread equally.
Keep it chilled in the fridge for about 1 hour or until the
chocolate gets set.

Then remove from the fridge and pour in the dark chocolate
mixture. Transfer into chiller again for 1 hour.
Remove carefully from mould and cut with a sharp knife.
Arrange on plate and serve with raspberry coulis and mango
sorbet (both available in selected supermarkets).

For the dark chocolate sauce: Break the dark chocolate into
small pieces and blender to fine powder (in a processor).
Nutritional value:
Heat half of cream and pour into the blender. Blend until
243 Calories; 21.2g Fat ; 6g Protein; 2g Carbohydrate; 132g
mixture is smooth and then add egg yolk and mix again. Whip
152mg Cholesterol; 90mg sodium
the remaining cream and fold into dark chocolate mixture.

Buy 1 Main Course & and get

1 Main Course Absolutely FREE
@ balancecafé
Terms & Conditions
l Offer valid till 31st March
l Offer valid for dinner time orders only
l Offer not valid in conjunction with any other promotion
l Only one voucher per person
Contact Details: Balance Cafe, Level 3, Oasis Centre Mall, Sheikh Zayed Road: Tel: 04 515 4051
68 ASK HISEM

Exercise myth: Crunches

will give you the best abs
The reality: The core includes
the whole midsection – front,
back and sides. Crunches hit
the rectus muscles in front
[that make up the six pack]
and the obliques on the sides,
but do little for the deeper
muscle groups. Instead of
just doing crunches, mix it
up with planks and twisting
exercises that work the entire
core. It’ll also help make those
excruciating ab workouts
more interesting.
 ASK
HISEM
SPORT
NUTRITION
Myth Buster…
By Hisem Hagras
There is a lot of misconception and ‘hocus pocus’ surrounding the fitness industry
and it’s often difficult to know which advice to follow. Here Fitness First’s Corporate
Wellness Manager Hisem Hagras busts some of the most common myths.
Exercise myth:To burn the
most calories, you must
focus on cardio
The reality: Both weight training and cardio
burn calories, but lifting weights boosts
your metabolism. Depending on the
intensity of your workout and your fitness
level, your body will continue to consume
additional oxygen, and therefore burn
calories, as it returns to its pre-exercise
state. For the best results do intervals
– combinations of cardio and weight
training – on one or two days, along with
traditional cardio the rest of the week.
Exercise myth: Rest plenty
between sets
The reality: Stopping to rest for a minute
or so after every exercise can sabotage
results. Too much rest lets lactic acid
dissipate, and muscle growth (and
tone and definition) requires lactic acid.
Instead, keep up the intensity by moving
quickly from one exercise to the next. You
should be somewhat recovered but not
completely. If you can do 15 reps in the
first set, and one or two fewer on the next,
you’re on the right track.
Exercise myth:Practice high
reps and low weight to burn
more fat
The reality: The idea that you should use
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heavy weights to build muscle and light warm and more pliable and the increased
flexibility won’t affect your performance.
weights to lose fat is not true. Choose
whole-body exercises versus isolated
moves. Whole-body exercises burn more
calories because you use more muscle
Exercise myth:Sit on a fitness
mass. That way, you also don’t have to ball at work to strengthen
do a million reps. An example: 20 lunges
combined with biceps curl, which
your core
The reality: Strengthening of any kind
incorporates both upper and lower body
requires a gradual progression of
muscles, is better than 50 reps on the leg
increased challenge to the muscles.
extension machine, which isolates only
Sitting on a fitness ball provides some
the quadriceps (or the front of the thigh).
coordination of the muscles that stabilize
For muscle tone and fat burning, choose
the torso, but it is minimal. In addition,
weights between 10 to 25 percent of your
the ball initially forces you to use good
body weight. Perform 15 or so repetitions
posture, but after 10 minutes or so you
per set (for two to three sets); the last few
become tired and will start to slump
reps should be challenging.
forward. Instead, limit sitting on the ball
for 10-minute intervals and practice
exercises such as the plank if you want
Exercise myth: Always some real core strengthening.
stretch before you work out
The reality: Contrary to popular belief,
stretching is not a necessary part of a
Exercise myth: Alternate
warm up. Research shows that pre- between cardio and weight-
workout stretching has no effect on
reducing injuries. Moreover, there is
lifting days
The reality: The myth that you should take
some pretty convincing evidence that
a day off between workouts is based on
performing static (stretch and hold)
the idea that the body needs time to
stretching prior to intense exercise can
repair the muscle damage one can incur
actually impair performance by decreasing
from high intensity resistance training.
the ability of the muscle to produce
But, let’s be honest, not many people
force. Instead, try 5 to 10 minutes of
really train at that level (where they
jogging, walking around, jumping jacks or
anything that will get the blood pumping.
actually lift to the point when they can’t
do any more). Unless you’re training at
Generally, it’s best to stretch at the end
this intensity you can probably lift more
of the workout when the muscles are
frequently and don’t need to skip a day.
NAME: Greg Rutherford
SPORT: Long Jump

The Olympic Long Jump

GREG Rutherford shot to
fame when he won the
men’s long jump gold at
last summer’s Olympic

Champion talks nutrition Games in his home city

of London, becoming the
first Team GB athlete to
achieve the feat in that
event since 1964.
The 26-year-old
comes from a sporty
family with both his
grandfather and great-
grandfather playing
football for Arsenal –
the latter also playing
for Newcastle United.
Rutherford himself had a
trial at Aston Villa as a
teenager but decided to
concentrate on a career
in athletics instead
and, despite not making
his mark at a school
level, he persevered,
overcoming a succession
of injury problems to
rise to the top of his
sport. Here Greg tells
SF how learning what
fuel to put in his engine
helped him take the final
step to greatness.

SF: How important is nutrition to an athlete?
GR: Very important. It’s something that I’ve only really
got into the last couple of years. It was when I moved to
my most recent coach, Dan Pfaff. He came over and said,
‘What products are you taking?’ I didn’t know what he was
talking about so I said, ‘None’. He told me that was pretty
unprofessional and gave me a list of things to take which
have become a massive training aid. My understanding of
taking carbs, protein and everything else at different stages
of the day was non-existent before Dan got involved so I
had to re-learn everything in terms of the way I fuelled for
each session – before and after and at night. It’s made a
huge difference – all of sudden you’re training longer, better,
competing more, jumping further. Nutrition has to have
something to do with that.
SF: Do you change your diet before an event?
GR: Yes and no. On the week of a competition I’ll make sure
I’m incredibly strict. For example, as a treat I sometimes give
myself some 90% dark chocolate just to have that sweet taste
but in the week of a competition I would remove that. Two
or three days from the competition I try and eat as light as
possible just so that I feel light but still keep a high amount
of protein. To be honest my day-to-day diet is pretty much
purely protein and veg rather than any form of carbs – except
for maybe a little post-training to go with my protein. So it’s
pretty constant all year round.
SF: Do you have any specific nutritional tips for
our readers?
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71
GR: I think if you’re going to try and compete in a speed or
power based event you just need to stay away from carbs
basically! You don’t need them, they’re just wasted energy.
I learned that and as soon as I stopped eating carb based
foods I leaned up hugely. I lost weight and I felt much better
in myself. To run over a short distance and jump; or to run
100 metres or whatever you don’t need carbs so stay away
from them!
SF: What’s your favourite food?
GR: I adore roast dinners but you have to be clever with
it and remove all the things that are carb based. The issue
you then have if you go a bit heavy with all the veg and
stuff is that you actually feel a bit heavy the day after so in
the offseason it’s great but I need to be careful when I’m
competing. I also have a massive sweet tooth so I really do
enjoy chocolate and sweets but most of the time I can’t
have them. I have a 6-8 week break at the end of the year
and to be honest when I’m winter training, the first couple of
months aren’t as strict because it’s so hard. To keep yourself
going and make sure you don’t lose your mind you give
yourself a treat every now and then.
Greg won Team
SF: Chicken or steak? GB’s first long jump
GR: I love both so that’s a tough one. I think probably Olympic gold medal
because you’re told not to eat steak as much I have more
chicken in my day-to-day diet. There’s a certain restaurant
for 48 years with a
that I go to quite regularly that specializes in chicken so that’s jump of 8.31 metres.
quite a popular one for me! I probably have steak two times a
week but have more chicken.
 72 CELEBRITY
WORKOUTS

Ab-tastic Workout
Ever wondered how Britney
Spears manages to keep making
comebacks with a super-trim
figure despite having numerous
babies and being snapped on many
an occasion gorging on fastfood
and fizzy drinks after ‘falling off
the wagon’? The answer is this
insane workout routine, which is
supplemented by dance rehearsals
that go on for hours, giving her
enough cardio to sink a battle ship!
Repeat this four times a week and
you’ll have a pop star figure in no
time!
Warm up: 10 minutes on cardiovascular
machine (treadmill, stationary bike, etc) at a
medium pace.
Abs: 50 crunches, 50 bicycle twists, 50 hip
raises.
Strength Circuit: Use weights to work on
arms, chest, back, and lower body. Bicep
curls, tricep kickbacks, flys and military
presses. 15 reps of each.
- Repeat Abs Circuit
- Repeat Strength Circuit
- Repeat Abs Circuit
- Repeat Strength Circuit
- Repeat Abs Circuit
Back to Cardio: 30 minutes of jogging on
treadmill or elliptical machine

Britney Spears And now for the killer ending....

Abs: 150 crunches, 150 bicycle twists, 150
hip raises.