ONE LIFE ISSUE 11 SUMMER 2013

Summer 2013

Group Exercise Special Group Exercise Special

move Well

ThE PowEr of STrEnGTh

eat Well

Summer Barbecues

for vegetarians

Feel Well

10 TiPS enjoy

the Sun

Check out everything holmes Place has to offer

Sum

mer

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follow us on facebook

Download your vouchers on SummerBene ts.com (QR code)

Enjoy special summer benefits

LG summer_168x210 FIN2.indd 1 2.7.2013 16:07:28

Doron DickmanCEO, Holmes Place [email protected]

Dear members and friends,Summer time is here, and I am sure many of you have reached your goals and are enjoying the warmer temperatures outside. Cherish the moment and capture it in your hearts and minds, because as soon as summer arrives, it will pass, which means those glorious moments in the sun will become your prime motivator for those new autumn and winter goals. Take the extra energy you have now to translate your summer success into those new goals. The road ahead is still long, and this is but a small – but important! – step.

Our goals at Holmes Place are to help you as much as possible in any way we can, whatever it is you endeavour to achieve. One important part of what we offer are our classes – and there are certainly many of them! In this new issue of One Life, we feature a broad overview and a more in-depth look at the classes offered in our numerous clubs. For more information and details on times, please check with your local clubs, as this will vary.

Other highlights include:

MOVE WELL – See how working in strength can aid weight loss. Find out how to stay in shape during pregnancy and discover the best way to continue training on holiday with the latest apps.

EAT WELL – The summer is all about barbecues. Find out how to survive them as a vegetarian and read some interesting facts about strawberries. Czech Holmes Place personal trainer Petr shares his inspiring success story on how he overcame his own dislike of sports and fitness.

FEEL WELL – Find out what’s new in our shops. We have some great new designer clothes lined up for you!

We would like to thank our members and teams for their continued sup-port, commitment and input. If you have any suggestions, feedback or requests, we will be happy to hear from you.

Whether you’re abroad or at home this summer – Live Well!

SUMMER 2013 | HOLmES PLacE | 3

Editorial

EAT WELL26 10 Fitness Tips to: Eat WellSome interesting facts about summer favourite strawberries

28 Success StoryHow Petr (Czech Republic) turned from couch potato into a Holmes Place personal trainer

30 nutrition column: antioxidantsWhat they are and why they matter

38 is the sun friend or foe? Find out in the Feel Well section

HOW THE “Win!” buTTOn WOrkS:

Throughout the magazine, you can track down sweepstakes opportunities through

the “Win!” button, which will also tell you how many things we will give away. Find out more

about how to enter the sweepstakes on page 50 and at

www.onelife-mag.com.

20 muscle Soreness Can it really be prevented?

22 Pregnancy Workout Tips Working out before and after giving birth

24 Fitness columnThe Power of Strength

Win!

3 Editorial

MOVE WELL6 10 Fitness Tips to: move WellHow to stay fit in summer and beyond

8 classes SpecialFrom abs Xpress to Zumba: Everything Holmes Place has to offer you

16 common Training mistakes And how to avoid them

18 appsSocial fitness to go

504 | HOLmES PLacE | SUMMER 2013

ContentsContentsContents

32 Summer barbecuesHow to survive as a vegetarian

34 HydrationSome elementary things about Water

36 Fast Fit Food recipeSuper food salad with quinoa

37 5 FoodsTo help you relax

FEEL WELL

38 10 Fitness Tips to: Feel WellHow best to enjoy the sun

40 Studio StudiesThe latest fitness news

42 SleepThe key to success

44 new @ Holmes Place ShopsMust haves for summer: Porsche Design Sports

46 music to make you moveCD Reviews – which new beat matches which workout?

48 FeedbackReaders’ Corner

49 Sweepstakes Special: acerWin a very light & fast Ultrabook!

50 Sweepstakes

36 Try out the recipe for this delicious summer super food salad with quinoa

42 improving sleep can improve your performance

3236


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WellMove


Move Well

7 Think ahead… Your summer accom-plishments can be a

platform for future goals. Take this year’s marathon time and cut 10% off of it. Put the goal on a piece of paper over your bed!

8 …but Plan Short-Term… Make goals for three

months from now and work towards them with the same enthusiasm that allowed you to reach your summer goals. Goals more than six months away are very difficult to stick to.

9 be mindful Don’t let the excitement of the upcoming moment

– be it a marathon or a day on the beach – distract you from how and why you got there. Meditate on your journey, visualise yourself hav-ing an awesome day, and you will!

10 Stay in The moment You have worked very

hard to be where you are today. Take a deep breath and enjoy eve-rything around you. Establish a clear memory that you can look back on during the cold winter months!

4 Eat Well This should be a no-brain-er. If you are working

hard to reach your goals, nothing should keep you from maintaining good nutrition. However, summer barbecues and holiday eating habits often get in the way of our best intentions. Maintain your disci-pline as much as possible in order to reach your goals!

5 Stay Loose Summertime often in-volves travel, which

means excessive time spent cramped into a car, boat or aer-oplane. Sitting like this can halt your progress! Get up and move at every opportunity, and try split-stance couch stretches or even-seated hip stretches once per hour. 60 mins of sitting and 20 mins of stretching is a good rule to com-mit to.

6 Sleep Well Warmer months often involve many late nights.

Do not expect that you can reach your goals without maintaining proper rest habits! Find time for sleep and watch how you are able to maintain your progress to-wards your goals.

1 Hydrate As the weather changes, it is easy to get excited and

spend a whole day outside while forgetting to drink water. Start your day off right by drinking a glass of ice-cold water with a pinch of salt (yes, really) to ensure your body isn’t playing catch-up for the rest of the day. This will allow you to have more fun for more hours and expe-rience a faster recovery.

2 Get Outside It should be obvious that you will be spending

more time outside as the weath-er gets better, but many people stay inside air-conditioned build-ings until it is time for an outdoor activity. Help your body adjust by spending a few minutes outside in the sun every morning. It will help you establish a peaceful mindset for the day and allow you to build up a tan!

3 Launch Yourself Your summer goals are but one step on a long

journey. Appreciate the hard work that you’ve put in, soak in the mo-ment when you reach your goal and, use the excitement to build momentum towards autumn!

Summertime: The season is here! Your hard work from winter and springtime is ready to go on display. Months of hard work are ready to translate into results. Here is how you can maximise the moment and

turn the momentum of your success into new autumn goals.


Move Well

Holmes Place offers an

amazing choice of class-es. You can Xpress train,

make waves with aqua gymnastics, swing your

hips to zumba beats, and meditate on the next

asana. Or try out some-thing completely new!

School’s out, but classes are inIt is always more fun to workout in a group, if the group feels right. Holmes Place is a place where you will definitely be teaming with like-minded people in a friendly and professional environment. Everyone is welcome to join in – but your choices are broad! And they are getting broader by the minute as new classes are introduced. For more detailed information on exactly what your club currently has to offer, make sure your check at your local reception desk and also keep an eye on our website (www.holmesplace.com) and your club’s Facebook page.

From aqua to ZumbaIf it’s cool and innovative, you will find it at Holmes Place. If it’s classic and proven to be good – even more so! Whether cardio or strength, bal-ance or flexibility, all major training areas are covered to:

Fit together


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* move Well (Bodypump, Bodyshape, Boxtraining, Fatburner e.g.)* Eat Well (Nutrition Xpress) * Feel Well (Hatha Yoga, Power Yoga, Pilates etc.)

There are dance workouts, more combat oriented workouts, and even Kids Club classes to enable the youngest to learn how much fun it is to move their bodies. Otherwise rehab classes sponsored by your health insurance to prevent health problems or recover from injury.

best of all: as a member of Holmes Place, you get to try out these excit-ing classes, face new challenges and make new friends. Enjoy a few surprises along the way and discover just how much you enjoy things you might never have considered before. The sky is the limit!

21 Xpress Classes

Fast, 15-minute classes with a very limited number of participants, so make sure you sign up early! Xpress classes give you the oppor-tunity to focus on specific body parts you are interested in working on, ask questions to our fabulous team of nutrition experts, or simply to get that last-minute beach body before the plane takes off!

LOOk FOr: • Nutrition Xpress• Beach Body Xpress• Core Xpress• Gravity Xpress (functional

body-weight exercises)• Stretch Xpress• Super Glute Xpress (intense but

highly effective workouts)

Dance WorkoutsNot to be underestimated! These are serious workouts, not just social events. Read more on page 14.

LOOk FOr:• Aerobic• Aroha (3/4 bar, very effec-

tive, easy to learn. Based on Kung Fu, Tai-Chi and Haka, a New Zealand indigenous war dance)

• Ballet Workout • Dance Academy• Dance Flow• Dance Moves (get fit while

dancing)• Dance Sensation (pump up

your endurance)• Latin Moves (samba, salsa, and

more)• Step (step up on a platform

with some easy to learn chore-os. Great cardio workout

• Street-dancing• Zumba

Aqua ClassesParticularly effective and easy on the joints, especially when you take into account the fact that your body only weighs 1/10th of its normal weight in water. A great way to start off if you haven’t trained in a while and you are looking to lose some weight too! These classes are only available in clubs that have a pool; offers may also vary between different clubs.

LOOk FOr:• Aqua• Aqua Fit• Aqua Zumba – Join the pool

party! With a lot of fun and some serious toning training.

• Water Familiarisation (for kids)• Swim Training

Here are a few highlights of the classes we offer:

(not every class is available in every club! Always check out your local gym!)

34Spinning

Cycling in a group without having to pay attention to the traffic! For beginners, it is recommended to visit the Spinning Intro. Cardio for fun – climb those steep mountains while listening to your favourite music!



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Yoga & BeyondA traditional workout for the body, mind and soul – often with a new twist. Improves agility, flexibility, focus, alertness and concentration in all walks of life.

LOOk FOr:• Yoga• Antara (movements increase in

intensity)• Ashtanga Yoga (dynamic,

powerful and elegant – work-out meets wellness!)

• Feldenkrais (improve your agil-ity and body awareness)

• Hatha Yoga (meet yoga’s origins! Highly recommended for beginners)

• Kundalini Yoga (traditional Indian style)

• Pilates (flow with the move-ment)

• Power Yoga (modern US ver-sion of Yoga, more fast-paced)

• Tai Chi (flowing movements)• TriYoga Flow (based on Hatha

Yoga, stresses the dynamic flow between asanas)

• Qi Gong (ancient Chinese body balance)

Combat Workouts & MoreWhat makes elite soldiers of multiple cultures fit should not be overlooked – even by pacifists!

LOOk FOr:• Bootcamp (indoors or outdoors

- coming soon! )• Boxtraining• Kick & Box • Kung Fu• Sen-Fi (Sensual Fighting in ¾

bar – power meets elegance)6Misc.From Cardio to endurance: Many classes give you the power to control which areas of your body or talents you would like to work on for the time being. Specialise, do it all in functional training, and explore!

LOOk FOr:• Back Fit (works on strengthen-

ing the back)• Bosu (improve your balance)• Fatburner (burn that fat with

cardio!)• Flexibar (get fit with a flexibar

for better balance and body control)

• Functional Training (inspired by top athletes, focuses on the big picture)

• Good Morning Workout (nice way to wake up!)

• Speedball Fitness (the latest trend from America – pure energy)

Running ClubRun outdoors in a training group that meets regularly at Hol-mes Place with an experienced trainer and valuable tips on how to improve your running!

KidsBattle child obesity early on and show your kid just how much fun sports can be. They can learn to swim, dance in mini ballet, or simply experience the gym as an exciting wonderland with Tinker Bell and Peter Pan.


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For 30 minutes, let yourself be captivated by the lively rhythm of brazil-ian music and the energy and enthusiasm of our instructors in a new program of pre-choreographed group classes, dedicated exclusively to our lutes.These sessions are based on traditional movements from the brazilian gymnastics academies. made in brazil (mib) is a stimulating class, lively and easy to follow. it is aimed at women and men who wish to focus on localised workouts, fight flab and cellulite, burn fat, and tone muscle. MIB is the ideal complement to your current fitness regime with new choreographies being introduced every three months.

In 2014, Brazil will host the football World Cup, and in 2016 the next Summer Olympics.

That leaves just about enough time to get in shape with hot samba rhythms and Holmes Place’s

exclusive new MIB classes!

A BRAnD nEW EXCLuSIVE gROuP CLASS BY HOLMES PLACE

MADE In BRAzIL

FOR THE FASTEST RESuLTS, TRY MADE In BRAzIL 3 TIMES A WEEK!


Worldwide, over 6 million people attend a LesMills program every week! The new zealand based company is the world’s biggest provider of choreo-graphed exercise-to-music workout classes, present in over 14,000 health and fitness clubs in 75 countries, including Holmes Place clubs.

Who is Les mills?It all started with a gold medal. Leslie “Les” Roy Mills (*1934 in Auckland, New Zealand) was a successful athlete for over two decades. He competed in shot put, discus and weightlifting events and took part in 4 Olym-pics. In 1966, he won a gold medal in the Commonwealth Games in discus. Two years later, he opened his first gym and later went on to become the mayor of his home town for 8 years.

a great ideaBoth his wife and two children also competed in the Olympics and/or Commonwealth Games. His son Phillip (*1955 in Auckland, New Zealand) in the 1990s had started developing a series of exercise-to-music workout programs for his father’s fitness club chain. In 1990, he released the first programme, Pump™, and went on to found his own company in 1997, LesMills In-ternational, named after his dad. BODYPUMP was the first programme

to be distributed worldwide, and many others followed suit, including Bodybalance, Bodycombat, Body-jam, Bodystep, Bodyvive, RPM, Cx-Worx, Sh’Bam and GRIT Series.

Lesmills Holmes Place TourIn the spring of 2013, LesMills went on a special Holmes Place Ger-many club tour. In one weekend, over 1,000 club members got to enjoy working with 4 LesMills na-tional trainers in 50 special classes.LesMills classes are available at your local Holmes Place club too, but as with any group exercises, please check the schedule of the classes online at www.holmesplace.com or at your local reception desk.

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From aerobics to zumba: dance workouts combine cool rhythms with hot curves. You

too can dance yourself into top shape!

Dance

Music that goes straight into the blood, moves that catch the eye, and a sexy body feeling like the Dirty Dancing stars must have felt: dance work-outs are the trendy way of mixing workout, sweat, and fun. Those associat-ing dance training with the stiff waltz lessons of their adolescence have some serious catching up to do. Today’s trendy dances require a lot of discipline, fitness, and dedication, but it sure pays off!

composure, please! The training effect of dance workouts is mainly noticeable in the muscular strengthening of the core. Both balance and stretch exercises will get a lot of smaller muscle groups going that work to hold the body straight by tensing and relaxing. This effect not only can improve posture, but also prevent back aches. A powerful core contributes a great deal towards relieving the spine.

From the hip on up: Stay mobile!Moving to a beat is not only fun, but also can make you more flexible, and in turn, more agile or even graceful. Targeted stretching and relaxation phases are a part of any dance workout. This will improve the mobility and flexibility of your sinews and ligaments, thereby making not only the dance style more har-monic, but also improve everyday mobility.

Dancing for the dream body: fat-burning effectIf you cut quite a figure on the dancefloor, you get rewarded with one too! Dance workouts are sure to give you those hot curves as due to their their huge role in endurance training, they are highly effective fat-burners. Of course, there are differences: dance training with faster beats like zumba will get the calories burning faster than those more el-egant ballet poses, which have a more significant role in strength train-ing. What they all have in common is this: you will get involved in some serious sports and end up feeling (and looking!) incredibly sexy.

Workouts

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www.holmesplace.com

bootcamp_coming_soon.pdf 1 6/28/13 1:16 PM

gym time is precious. For many, it is a meditative sanctuary of time set aside during the day, when the only thing that matters is YOu. This time whether it is twenty minutes or two hours can be optimised. Here are the most common training mistakes and how to avoid them:

Going LightWhether you are distracted by the impending tasks for the morning or tired at the end of a long work day, it is easy to ‘go light’ during your workout and regret it afterwards. Mental energy is often drained by the time you hit the gym, causing us to make excuses for why we will just ‘go lighter today’ or finish one set early. Push yourself every time. There’s simply no replacement for hard work!

1

Common MistakesWhen Training

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Workout

More Efficient TrainingWhile it is important to rest be-tween sets, it is often overdone - unless you are training for a powerlifting competition. Results spike and time appears out of nowhere when you keep your focus with very short breaks.

not recovering If you are training hard, you MUST put time and effort into recovery. This includes proper nutrition and sufficient sleep, but also soft tis-sue exercises. Grab a foam roller or squash ball and get to work. Find a trainer to show you how to implement self-massaging into your routine and see your results improve. If you’re going to break down the muscle, be sure you allow it to build back up!!

4

2

3Sweating The TechniqueGenerally speaking, the more challenging and beneficial an exercise, the bigger the risk is that you could get hurt by using improper technique. To be safe, it is best to check with a trainer to make sure you are doing your exercises correctly. Often, an improved posture can also lead to even better results!

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and How to Avoid Them


Workout

Workout 2.0: Thanks to apps, you can continue working out while having fun on your holidays, particularly when they are linked to social media.Fitness

Appsolute


Apps

iOS android

Would you like to make money every time you visit the gym? Now you can, thanks to this novel app. Enter a virtual contract with other users for a specified number of visits per week and track them via GPS. As long as you stay disciplined, you can collect money from any us-ers who fail to follow the contract. However, bear in mind that if your GPS fails, you may get listed as a slacker, which means now you have to pay. This is certainly not a ‘get rich quick scheme’, but a fun way to motivate yourself, especial-ly when you do earn a little extra pocket money.

éééééGymPactBy GymPact Inc

FrEE

A relatively new app that com-bines GPS tracking for running, hik-ing or biking with social media links to sites likes twitter or facebook. It also features a fun ranking and re-wards system for extra motivation.

ééééé

SoFitBy SoFit Mobile Inc.

FrEE

Are you looking to change your running pace? If you’re not com-pletely alien to thrillers and horror movies and you don’t have a hard time finding motivation, give Zom-bies Run! a try! Reflecting the lat-est trends in Hollywood’s current zombie movie boom, this will defi-nitely get you running as you hurry to escape those incoming flesh-eaters via GPS. This app is perfect for outdoor and indoor training and enables you to collect items to build a base while focusing on interval training or listening to a mystery story. Beware – this tech-nique works remarkably well!

ééééé

Zombies, run!By Sixt to Start

3.59 €3.49 €

Score points by completing work-outs, rise in levels, solve quests and slay the laziness dragon – yay! A sure way to get even gaming nerds off the couch and active, as Fitoc-racy literally turns fitness into a role-playing game. It even comes with a popular social media website that is already being hailed as the “Facebook for fitness fans”. You can use it to find training partners near-by or online for virtual comparison. So far this only works in English.

ééééé

FitocracyBy Fitocracy, Inc

FrEEFrom mini monkey to fully-fledged Tarzan, Gorilla Workout features daily workout routines that are en-ergising, fun and designed with a solid core. An initial difficulty level is chosen for your cardio and strength workouts, which will depend on how many push-ups you can do. Reap the rewards when you rise to higher levels. This app is ideal for holidays because it allows you to train in compact spaces. Unfortu-nately, extras like the ‘25 pull-ups’ features will cost you more.

ééééé

Gorilla Workout: Fitness DailyBy Heckr LLC

0.89 €0.76 €

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Apps

Muscle soreness – not just a beginner’s problem

n the first day after a new type of intense workout, there is usually just a minor sting, but on the second day, the pain starts for many. DOMS (Delayed onset

muscle soreness) commonly used to be attributed to a build-up of lactic acid in the blood. It was believed that this was caused by a lack of proper

warm-ups, and people suffering from muscle fever were advised to just keep training to reduce the pain. By now, however, this theory has been proven false, largely because several studies have shown that lac-tic acid returns to normal levels within just an hour of exercise.

OWhat is DOMS, and how can it be cured or prevented?

in German, muscle fever is called “muskelkater”

(literal translation: ‘muscle tomcat’. The word ‚‘muskel’

/ ‘muscle’ derives from Latin ‘musculus‘ = ‘little

mouse’. Originally, muscles were even called ‘mäuse’

(‘mice’) in German. a reference to Tom and Jerry? not quite, since

‘kater’ stems from ‘katarrh’ (latin ‘katarrhus‘ = flowing

down or catarrh). in English, DOmS stands for ‘delayed onset muscle soreness’ –

much less poetic.


Move Well

Here is an overview of what is generally known at this point – even though not everything has been scientifically proven:• DOMS is a stiffness and/or pain felt in muscles several hours or days

after unaccustomed exercise. It usually lasts a week. • Lactic acids have nothing to do with muscle fever! • Lactic acid levels tend to sink after an average of 20 minutes. When

DOMS occurs, their levels have long normalised. • Instead, today’s main theory is that tiny tears in the muscle tissue (mi-

cro trauma to the muscle fibres) cause the pain and stiffness. Water enters these tiny tears, causing muscles to swell. After about 12 to 24 hours, waste products from these processes get transported away, causing pain when nerves get touched.

• Eccentric movements (lengthening contractions of the muscle) cause more soreness than isometric (static) exercises, whereas concentric (shortening) exercises cause none!

• A more rare form of muscle fever can occur after long, intense meta-bolic challenges like a marathon run.

What does nOT help:

• Stretching before or after training (only minimal effects)

• Warming-up• Massages (will only delay the

pain, plus they can additionally irritate the muscles mechanically)

• Medication• Impatience and

over-eagerness

What DOES help:

• Warmth (Sauna, Fango packages or hot baths). This will ease the pain and aid the healing process of the muscles, as blood circulation is increased.

• Giving the muscles time to heal. Current advice is to let sore muscles rest at least two days after the pains have faded! Otherwise, you may risk more serious muscle injuries, such as tears or strains. You can still work out; however, just focus on different muscles.

• Enzyme combination compounds like Wobenzym may help.

• Taking walks, taking deep breaths, and generally just getting the blood flow going.

• A good preparation for your workouts with an individual training plan, best put together by a personal coach.

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Move Well

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In Shapeafter Pregnancy

A baby rarely ever arrives alone. Often you are accompanied by a few extra pounds and a weaker physical condition. Personal Trainer Wolfgang

Kleinholz (Seepark Oberrieden, Switzerland) gives some advice on how to say goodbye to your baby fat.

he fitter you are at the start of pregnancy, the easier it will be to return to your former figure afterwards,”

says Holmes Place Personal Train-er Wolfgang Kleinholz. As long as there is no known risk for prema-ture delivery or miscarriages, he recommends working out during pregnancy – not just to benefit the body, but the mind as well. “Sports

TGentle streng thening programs such as pi la tes, yoga, mode rate

strength workouts, endurance training (e.g. cross-training), cycling, swim ming, nordic walking, water gym nastics and working with

a per sonal trainer are ideal preg nan cy sports.

cause the body to release larger amounts of happy hormones, which help prevent baby blues,” Kleinholz advises. There are limits, however: extreme muscle build-

ing (especially with regards to building flat abs) and sports with a higher injury risk (i.e. riding) should be avoided for the sake of the baby and your belly.


Move Well

Once the baby is born, all the attention should be focused on the little sun-shine, of course. “in the so-called puerperium, the first six to eight weeks after giving birth, any physical strain should be avoided. after that, it is best to con-sult your doctor first before starting any kind of training program again,” kleinholz recommends. This does not mean that young mothers should just sit back and do nothing at all. Quite the contrary: “Just a few days after giving birth, it is best to start recovery gymnas-tics. Giving birth is very strenuous for the muscles of the pelvic floor. If they are not strengthened with targeted exercises after-wards, you risk not only visual problems, but also health problems such as incontinence, uterus low-ering and a loss of libido. a workout to try out: lie flat on your back and try to tense the pelvis to the point that the belly button will draw inwards. maintain this tension, then repeat the exercise.”

Start recovery exercises early


Move Well

Move Well


How strength training can help you in achieving and maintaining the perfect beach body.

Wcalories? Then you should prob-ably know that muscle cells burn 5x more calories than fat cells in the body. Adding (some) muscle is the way to reach your goals. Apprehension about looking like a bodybuilder, fear of training next to the ‘big guys’, and sim-ple lack of experience are all reasons that keep women from lifting weights. I understand this. Recognise that women naturally do not have the hormonal pro-file to become huge and beefy; the scary pictures you see of women looking like this are ster-oid-injected daily lifters. Get-ting strong from lifting weights a few times per week will result in healthy and sexy, NOT scary re-sults! Go out and learn to do a proper pull-up, squat, and shoul-der press. Get strong and learn about yourself by pushing the limits along the way.

omen are often un-clear about how to reach their goals. Given that most

women would like to lean-up and improve their figure shape, it is mysterious that there has yet to be a popularised method for effectively reaching these goals. What is truly remarkable is that while it is obvious to most women that starving oneself and spend-ing endless hours on the treadmill does NOT provide results, many continue to do it. Additionally, the only weight-training performed is often low weight + high rep lift-ing in an effort to ‘tone’ the mus-cles. Unfortunately, both methods are built on unstable ideas and myths. Calories matter far less than you think in terms of their sig-nificance for body composition & health, and ‘toning’ exercises don’t actually exist. (Hint: they

were simply things that Arnold Schwarzenegger said might have worked for him, and everybody listened!) It doesn’t matter how many calories you burn during your training session, it matters how many calories you burn af-terwards. How do you do that? Raising metabolism and adding lean muscle. In this article we will learn that the best way to become healthy, the best way to look lean and fit, and the best way to reach any of your goals in and out of the gym…is to become STRONG. That’s right, ladies: I am telling you to lift heavy weights. Weight training lowers blood pressure, prevents arthritis AND osteopo-rosis AND diabetes, AND helps the body process sugars more efficiently (something pretty im-portant if you’re looking to lose fat). Are you still worried about

of StrengthThe Power

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Move Well

WellEat


1 To berry or not to berry Although they are clearly

named as berries, strawberries, botanically speaking, are actually a “Sammelnussfrucht” – a special kind of nut in the family of rosaceae, which is related to rose hips.

2 Seeds Strawberries are the only “fruits” that carry their

seeds on the outside – which is about 200 on average.

3 Varieties Lambada, Honeoye, Clery, Sonata, Florence, and Ko-

rona are not fashionable summer dances, but just some of the ap-proximately 100 different varieties of garden strawberries. Other no-table kinds include the Pineapple Strawberry (with a light pineapple aroma) and the Raspberry Straw-berry (“Mieze Schindler”, named after the breeder’s wife.)

4 Pineapple Archaeological findings show that strawberries

have been known since the Stone Age. Larger varieties were im-ported from America in the 18th century. German breeders called them pineapples in order to dif-ferentiate them from small forest strawberries that had been culti-vated since the Middle Ages. Ac-tual pineapples were referred to as “Hawaiian Pineapples.”

Summer time is strawberry time. Here are ten interesting facts about the popular berries - which actually are not berries at all.

Recipe tipStrawberries do not just

have to be sweet. Try them with some black pepper

instead of whipped cream. Or consider using them in a delicious pasta dish with spaghetti, olive oil, tomato paste and black pepper.

5 art In paintings, strawberries have often been used as

symbols of humility and modesty. They are also considered para-disiac and aphrodisiac plants, and symbols of love, Venus and temptation.

6 name The German word Erd-beere stresses the fact that

strawberries grow in the ground; in Ancient Rome, however, they were named after a sweet smell: fragaria. In the English climate, it was often difficult to grow straw-berries, so straw was used to protect fields from the humidity,

which led to the name strawber-ries. In Swedish, they are called jordgubbe; in Hawaiian, they are known as ohelo papa.

7 non-climacteric If strawberries are harvest-ed prematurely, they do

not continue to ripen.

8 Sweet! The sweetness of a straw-berry is largely determined

by the weather conditions in which it is grown in. The higher the temperature, the faster it will grow and the less sweet it will become. The same rule also applies to cher-ries.

9 Super-fruit Strawberries can improve the distribution of blood

and oxygen into the muscles by up to 7%, which promotes mus-cular health. Research has also shown that eating strawberries in advance of a workout can in-crease the number of calories burned during the particular ses-sion. Furthermore, strawberries can decrease the risk of blood clots in the arteries, reduce the risk of acquiring certain types of cancer, and decrease tooth dis-colouration.

10 colour Besides red, strawber-ries are also white or

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Eat Well: Strawberries

Changed My LifeHow Holmes Place

Petr grew up hating sports. After an amaz-ing transformation, he

now works as a personal trainer for Holmes Place

Premuim Club Anděl. Find out how he turned

his life around.


Success Story

before after

2011, I started working for Holmes Place Anděl as a sales consultant. After only a few days working at the club, I recognised the incred-ible opportunity I had, and my transformation began.

Many positive personal changes started occurring during my time with Holmes Place. I first found that when I played sports or was ac-tive for my own pleasure, without being forced, I actually enjoyed it! This concept was absolutely astonishing to me: never in my life would I have expected to en-joy exercising. I also never would

have imagined that I would run competitively, but I participated in the 2012 Nike Run and made my 10k in under 55 minutes. I was ecstatic! I'm already registered for this year's run, and my new goal time is under 45 minutes. I am sure I can do it!

Although I was happy with all of that, it was still not enough for me; I wanted to do more. So, in Sep-tember 2012 I joined a personal training course, which I finished in January 2013. Now I have been a certified personal Trainer at Hol-mes Place Anděl since February 2013, and I even coach my own classes, such as X-bike and Run-ning class. Soon, I will also start the new Spartacus workout classes – a brand-new style of functional training in the Czech Republic.

One of my most rewarding accom-plishments was being named the most inspirational team member at Holmes Place in 2012 – I could not have been more surprised!

I am amazed and very grateful for the changes that Holmes Place has helped me make in my own life. I couldn't be more excited that I can inspire and coach our members to help them change their lives, too.

I really started to work on myself, and the results came quickly and were incredibly rewarding.

I lost over 30kgs of fat in just 14 months.

My name is Petr and I am 27 years old. My goal is to share with you the amazing transformation

Holmes Place helped me make in my life, and how the company can impact your life, too.

irst, my story. I was born in Kyjov, a small city in South Moravia in the Czech Re-public. I wasn't into sports

very much, although I tried to play football at school. My father did his best to force me into playing sports, and his efforts eventually had the opposite effect: soon I stopped doing anything physical, partly to rebel against my father's efforts, and partly because I just wasn't interested in sports or con-cerned about my health. I soon started to gain weight because of my inactivity and laziness. My weight soared to 100kgs when I was a high school student.

I stayed at that weight throughout my first few jobs until I moved to Prague in June 2010 to become a financial advisor for a company. Over the next year and a half I gained more than 20kgs. Around the same time, just before my 26th birthday, I found the first grey hair on my head, which scared me senseless. This gave me the moti-vation to make some big changes in my life.

I'm lucky; I got the perfect oppor-tunity to start making those much needed changes. In November

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Success Story

Antioxidatives – Guardians of our cells

Athletes’ increased need for antioxidantsThe higher the meta-bolic rates (nutrition, movement, breathing), the higher the oxidative stress an athlete will be under. Oxidative stress can not only cause faster ageing or illnesses, but also slow down the regeneration of the “dy-namic” muscle tissue. Therefore, to stay young and healthy, athletes have a much higher need for antioxidants. This cannot always be achieved with their “normal” nutrition, given that many athletes will prefer low-calorie diets.

F

A nutrition column by Elena brening

(Senior Nutrition Coordinator Holmes Place Berlin / oeco-

trophologist – diet assistant - Personal Trainer)

ree radicals are formed in very small amounts as by-products of daily meta-bolic processes, such as eating, breathing, moving or unnaturally increased by oxidative stress (radiation, smoking, alcohol, chemicals, medication, ex-

cessive unhealthy eating) or just sports! They are molecules with only a single electron in the first atomic shell, which means they are incomplete and extremely reactive, ready to snatch another electron from any intact cell. This destructive power can be used to destroy bacteria or virus cells, but on its own it can be bad, making us age faster or get sick. In come antioxidants, the guardians of our cells. They are vitamins, minerals, amino acids, and secondary plant compounds, which are able to prevent the oxidation of other elements with free oxygen radi-cals by supplying them with electrons. Antioxidants can help stop the destructive chain reaction caused by free radicals by giving them one of their own electrons. In turn, they themselves become free radicals, but much weaker.

Antioxidant Characteristics / Occurrence

Beta-Carotin (Carotinoide)

A yellow-reddish colourant found in carrots, pumpkins, tomatoes, sweet potatoes, bell pepper, apricots and mangos, or in broccoli, spinach and green cabbage.

Vitamin C Is what gives citrus fruits and black currants, kiwis, strawberries, bell pepper and other fruits and vegetables their nicely fresh and lightly sour taste.

Vitamin E Most commonly found in plant oils.

Selenium Mostly consumed with meat or fish, but can also be found in a number of fruits and vegetables.

Zinc Can be found in both animal and plant food sources, yet the human body can better process zinc from faunal sources like meat or cheese.

Polyphenols Give reddish-purple and yellow fruits like cherries, red cabbage, grapes, berries, and apples their distinct colours. Also responsible for the colour magnitude in green and black teas. Cocoa and coffee beans contain polyphenols, as well, making them slightly bitter in taste.

Phytoestrogens Contained in grains and legumes like soya beans and linseed. They are known as so-called plant hormones and built in a similar way to the female sexual hormone oestrogen.

Sulphides Most commonly found in onions, garlic, leeks and chives. Also responsible for their odours.

Source: Nestlé Ernährungsstudio

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Free radical neutralisers: among them are tocopherols, butylhydroxytoluene, butylhy-droxyanisole and gallats. They are able to prevent chain reactions in oxidation reactions of organic compounds, by creating stable radicals (with a minimum of two electrons in the first shell).

Reducing agents: their protective reaction consists of oxidising themselves in the place of the substance they are protecting. They include vitamin C (ascorbic acid), cysteine, and glutathione, among others.

Antioxidant synergists: regenerate used antioxidants and thus support an antioxidant effect. This also occurs with complexa-tion (increasing) of metallic traces or creating a certain pH value that hinders oxidation, which further increases the effect of antioxidants.

Where do we find antioxidants?Among the best known antioxidants are the vitamins C, E and A, as well as beta-caro-tin (provitamin A), the minerals and base and trace elements zinc, selenium, copper and magnesium, the secondary plant compounds sulphides, phytoestrogens, poly-phenols and the amino acids L-glutathione, L-cysteine, methionine, and taurine.

in our vitamin bar by HEcH©, you will find the supplement antioxidant cell Protect, which is perfectly suited

for athletes’ regenerative needs. TiPP

The latest science: Antioxidants were long believed to be effective in prevent-ing cancer, but this might not hold true any longer. They might even increase the size of advanced tumors and be, ac-cording to a new the-sis by Nobel Medicine Prize winner James Watson, who discov-ered DNA structure. This could have an effect on how cancer is treated.

ince most antioxidants can be found in or directly under the skin of fruits or vegetables, it is

best not to peel them. This also applies to fibre, which skins are mostly made of. Remember to thoroughly wash fruits and vegetables under flowing water for hygiene purposes.The same rule applies to grain. Here, you will find most antioxidants on the edges of the grain ‘kernel’. That is why you should make a preference for whole grain products, which are also crucial with regards to your fibre re-quirements.Finally, some good news for all fans of coffee, chocolate and wine! Cof-fee naturally contains polyphenols, which also belong to the class of an-tioxidants. Reasonable enjoyment of coffee is not just tasty and energising; it is even healthy. Enjoy the mild taste

of hot green tea or home-made hot chocolate more often as well. Even a piece of chocolate with a high cocoa percentage (bitter chocolate) is good from time to time. Chocolates with a higher cocoa percentage will also have a higher percentage of second-ary plant compounds. Red wine (or grape juice and grapes) contains the secondary plant compound resvera-trol, which is another antioxidant that can positively influence the cardiovas-cular system. Unfortunately, the same does not hold true for white wine.

Tips to optimise your consumption of antioxidants

Antioxidants can be separated into three subgroups based on their functions:

Eat Well Column

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As someone who grew up with Summer BBQ’s on Boston beaches and spent college years living with a roommate who hunted, killed and cooked his own deer,

the author speaks with some authority about how to survive as a vegetarian. In his 17 years as a vegetarian, he has neither annoyed his meat-eating friends with exclamations at their habits, nor has he starved to death during meat-heavy meals.

As A Vegetarian

How To SurviveSummer Barbecues


Barbecue

2Here are a few tips on how to survive the BBQ season

by Jake Schuster.

Arrive early and mark out your corner of the grill for vegetarian use only. Use a bigger area than you think you will need and defend that real estate like the Spartans defended Thermopylae. Will a few people roll their eyes a bit? Yes. Should you care? No.

Come prepared or face the consequences. Your host may have bought rubber-flavoured veg-gie burgers in an act of good intention, but it’s doubtful that this will be sufficient. Pick up mushrooms, tomatoes, peppers, and avocado on your way to the BBQ. Bring some fruit so that you can snack while the others enjoy their crisps!

Someone is sure to make jokes or stick a prime rib in your face, asking if you’d like a bite. Have a sense of humour and they will too. Enjoy the moment, act as if it isn’t a big deal, and your critics will back down.

People will inevitably badger you about your eating choices. Be polite and change the subject. Getting into an ideological argument at a BBQ is asking for trouble. Mark Your

Territory Have A Sense Of Humour

Barbecue


if you run a marathon, you need to keep hydrated, but do not drink too much too fast! also, be sure to

replace salt and electrolyte minerals lost with sweat!

TiP

Watch out though, because drinking too much water too quickly can actually:

Poison you! If you drink 4-5 litres in a relatively short time frame, you may suffer head-aches, kidney problems or cardiovascular problems. Due to low salt concentrations in the blood, the body can switch over to an emergency programme and stop producing urine in order to prevent the loss of ad-ditional salt. There has even been a fatality in world record attempts to drink 7 litres of water within a few hours.

Healthy amount to keep you hydrated:About 2 to 3 litres of water per day. Depending on your body weight and the amount of sweat lost due to hot temperatures or exercise, it may be more.

Why hydration matters:A loss of 2% body fluid (1.5 litres) for a 70kg man can reduce his athletic performance by 20%! Be sure to drink a sip every 15-20 min-utes during exercise. Even small amounts of fluid loss can hamper or hinder your performance!

HydrationIt is hard to find the right balance between drinking too little and drinking too much water – both of which are not healthy. Here are some helpful tips and interesting facts about the essential element of water.

Monitors your water consumption and allows you to set drink alarms.

iDratedBy Locassa Ltd.

0.89 €

Helpful app:

Water

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1Humans, animals and the earth all share the

very same percentage of water: about 70% each! Life on earth actually began in water some 3.8 billion years ago. Looking for traces of life on other planets always starts with the search for water.

2 The human brain is made up of 75%

water.

3 A cactus is made up of 90% water, which

helps it survive in deserts. A saguaro cactus can store up to 8,000 litres of water.

4 Water cannot be stored by the human

body. Within 20 hours, the whole water “reservoirs” get replaced.

5 The term “water” is misleading, as it only

technically refers to the fluid state of water.

6 Of foods, cucumbers and tomatoes have

the highest share of water with 98% each, followed closely and surprisingly by carrots (94%)! Watermel-ons: 90%, meat: 55-60 %, butter: only 18%.

7 Water covers most of the earth, earning it the name “blue

planet”.

8 Only 2% of the earth’s vast water supplies are safe to drink!

Most of this “drinking water” is found in ice caps and glaciers. The rest is salty sea water, which could actually end up dehydrating you if you consume it. Why? Our kidneys need water to remove high levels of salt that exceed the normal amount found in human blood (about 9g per litre), which is why we feel thirsty after a salty meal. Sea water has up to 39g

per litre in salt. If not enough water is supplied, the kidneys will start to deplete brain cells of their water supplies, which can cause paranoia, paralysis, and possibly result in death due to severe dehydration.

9 Irony of fate: in the desert, most people

die from drowning, whereas out at sea, most people die from dehydration.

10 Without food, humans can survive

months. Without water, only a few days.

HydrationWater Facts

Water


Super-food SaladA summer salad based on the increasingly popular quinoa.

Quinoa is a species of goose-foot, a grain-like crop closely related to beets, spinach, and tumble-weeds. It originates from Southern America, where it was domes-ticated around 7,000 years ago. Quinoa seeds are cooked similar to rice and can be used in a wide range of dishes. Due to its high nutritional value, Quinoa is con-sidered a super-food, with a high percentage of complete protein, di-etary fibre, magnesium, iron and phosphorus.

broccoli Broccoli is rich in vitamins A and C, foliate and soluble fibre. It originates from Italy and is part of the cabbage family. Broccoli has been shown to fight cancer cells.

PeasPeas are only green because they are picked when still im mature, other wise they would be yellow. This became popular in the 1600s, even though the French called it “madness”.

1 Put the quinoa into a small pan. Cover with cold water to a couple of centimetres above the grain and let it gently simmer over a low heat until the water has evaporated — this takes about 15 minutes — then cool to room temperature.

2 Pour a couple of centimetres of hot water into another saucepan and add a pinch of salt. Bring it to the boil, drop in the broccoli, cover and boil for 3 minutes.

3 Drain and run under cold water to take all the heat out and keep the broccoli nice and green.

4 Now build your salad in layers: broccoli, peas, cucumber, alfalfa sprouts, seeds, avocado, quinoa and finally the herbs. Dress it with the lemon juice, oil and season just before you eat it.

Ingredients: 2 tbsp quinoa salt and pepper 2-3 heads of broccoli, cut into bite-

sized florets, stalks sliced 120 g frozen peas, simmered for 3-4

mins ¼ cucumber, cut into slim batons 1 handful of alfalfa sprouts (or

other sprouts of your choice) 2 tbsp seeds (pumpkin, sunflower

and chia) ½ avocado, cut into pieces ½ small beetroot (fresh or cooked). small handful of flat-leaf parsley,

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Fast Fit Food

AlkaBath (MeineBase) bath saltsStay true to the 10,000 year old tradition of alkaline body care!

AlkaBath alkaline mineral bath salts are well-suited for full baths, hip baths and showers, for foot and hand baths, and for different kind of body wraps. This alkaline body care product achieves an opti-mum pH value of 8.5 in your bath water. People have bathed in al-kaline water since the days of the ancient Egyptians, Greeks and the Romans. These civilisations used sodium bicarbonate, milk or alka-line soaps for body care. AlkaBath (MeineBase) bath salts with a pH value of pH 8.0 – 8.5 stand firmly in this venerable tradition. The pH lev-el depends on the initial value and hardness of the tap water.AlkaBath (MeineBase) allows the skin to purify and self-oil, giving it perfect suppleness. Experience the special value of the finely ground eight precious stones: ag-ate, carneol, citrine, chrysoprase, chalcedony, sapphire, rock crys-tal and onyx. www.p-jentschura.comwww.kontrollierte-naturkosmetik.de

fitRABBIT – Bio Power out of the bag!

12The 5 best foods

against stressBeing in a good mood can boost your

motivation. These foods – just like sunshine – offer an all-natural mood boost.

bLuEbErriESWith their high levels of antioxidants, blueberries can help stimulate the brain – much more effectively than coffee. Vitamin C can also help strengthen the body’s immune system.

3aSParaGuSRich in folic acid, asparagus is a natural mood booster, thanks to the “happy hor-mone” serotonin. Folic acid can increase the production of seroto-nin in the body.

OranGESVitamin C helps alleviate stress and regulates your blood pressure. 4 5

aVOcaDOSAvocado can help to reduce your blood pressure thanks to their high levels of potassium and un-saturated fatty acids. Lower blood pressure = more inner calm.

SuSHiAlgae’s high levels of the neurotransmit-ters serotonin and melatonin will have a positive influence on your mood. Another advantage of this food is that the rice will keep you sated and relaxed for a long time.

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also, don’t forget to use this 5 Euro test voucher code: FIT-120 in the fitRABBIT online shop.

Since early 2013, the bio sports drink fitRABBIT has been causing a stir in the sports scene with its unique, all-natural effect. Many top athletes do not want to exercise without the extra power of red beets any more. Find out how you too can improve your endur-ance with fitRABBIT and shorten your recovery times on www.fitrabbit.com/wirkung


WellFeel

climb a mountain Obviously, you should spend as much time as pos-sible outside during the summer months. The question is, ‘do-ing what?’ Hiking requires only a pair of shoes, a forest/mountain, and a good altitude! Pick an afternoon and find some elevation!

Have a Picnic There are no excuses not to get sunshine because of your busy working day. Gather a group of colleagues and sit outside during your lunch break. 30 minutes of sun exposure gets you 10,000 IU of vita-min D!

ride a bikeIf you live within 10 miles of your workplace, you should be riding a bike every day. This guarantees exercise 5 days per week, and getting the blood flowing before arriving at the office will have you alert and ready to work.

know Thyself You know better than anybody what skin type you have and how easily you burn in the sun. Pick a sunscreen and take care of yourself, regardless of what your other friends are doing!

Get Waterproof Swimming or simply going to the beach is a treasured summer activity. Make sure you use a sunscreen that is waterproof and will be effective during your days at the beach.

1 2 3 4 5Here are ten ways to make the most of the good weather months while keeping your skin safe in the sun

Summertime is a won-derful opportunity to get outside, get a tan, and enjoy nature with your

friends and family.

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Feel Well

re-applyIt’s OK to spend plenty of time in the sun – you are only at an elevated risk for skin cancer IF you are deficient in Vitamin D! How-ever, make sure you apply sunscreen to your whole body several times throughout the day. Most creams wear off after a few hours.

be Ok with some sun Researchers at the University of Edinburgh found that exposure to UV rays actually lowers blood pressure. As long as you are tak-ing proper safety measures, spend-ing time in the sun can actually be good for you.

recover Being out in the sun all day has a drain-ing effect on your body, especially if your day in the sun is followed by a party in the evening. There-fore, make sure you have a nap in between activi-ties. Use aloe vera to help your skin recover as well.

Hydrate After a long winter of being inside, your body’s tem-perature regulation system will not be used to such hot days and will have to work extra hard to keep you cool. Always keep a bottle of water at your side and be sure to get plenty of electrolytes.

Have Fun Finally, do not forget why you are outside: to enjoy it!! Enjoy time with your friends and family, appreciate the sun-shine, and savour the moment. You will want to remem-ber it when winter returns!

76 8 9 10Here are ten ways to make the most of the good weather months while keeping your skin safe in the sun


Feel Well

Feel well with laughterFive fascinating facts you may not know

Laughter improves your blood flow, which reduces your chance

of suffering from a heart attack or other cardiovascular

conditions.

Because laughter reduces physical tension, it can leave your

muscles feeling relaxed for 45 minutes. Humor allows you to

“recharge” your body by distracting yourself from negative

thoughts.

Laughter helps us burn more calories, reduces stress levels, and improves physical and psychological functioning. Laughter is contagious — it spreads much more quickly than a cough or a cold and is one of the most effective, efficient “medicines” known to humankind.

According to a study by the Johns Hopkins University Medical

School in Baltimore, USA, laughter with learning can result in

higher test scores. Humor also boosts your creativity and focus.

Laughter helps T-cells become more efficient and increases the

number of antibodies in your body. When you laugh regularly,

you are less likely to experience the negative effects of stress

and anxiety.

Laughter increases the body’s production of endorphins,

the “feel-good” chemicals that provide a sense of wellbeing

and can – by interacting with the brain’s opiate

receptors – help overcome pain.

1GOOD FOR YOUR MEMORY

2 IMPROVES IMMUNE FUNCTION

3 TRIGGERSENDORPHINS

4 HELPS PROTECTYOUR HEART

5 A NATURALMUSCLE RELAXANT

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Studied Studies

no more meat! After “enjoy-ing” an ear bite, former boxing beast Mike Tyson seems to have lost his lust for edible flesh! He has turned vegan and sounds much more happy and relaxed now: “I wish I had always been eating this healthy!”

according to a new study, just a simple 15 minute walk after each meal (3 times a day) can be particularly helpful in regulating blood sugar levels in elderly people and preventing the onset of type 2 diabetes.

Even the smallest amounts of benzene can greatly increase the risk of cancer. There-fore, it is important to be aware of the fruit-flavoured mineral waters in syrups, because benzene has been found in artificial strawberry and cherry flavours. To be safe, it is best to mix juices and spritzers with fresh fruits yourself.

From middle age on-wards, fitness becomes even more important; it helps to prevent the clogging of arteries and the development of infec-tions or age-related illnesses and pain. On average, healthy people of a normal weight spend less time in hospital, live longer, make fewer visits to the doctor and stay more mentally alert as they get older. New findings by the Paris Sports Institute claim that any form of cryotherapy is essentially useless when it comes to treating mus-cle injuries. This treatment has been popular since the 1970s and has become even more refined, yet all it apparently does is help ease the pain and prevent swelling, as opposed to the actual healing.


Fitness News

Feel well with laughterFive fascinating facts you may not know

Laughter improves your blood flow, which reduces your chance

of suffering from a heart attack or other cardiovascular

conditions.

Because laughter reduces physical tension, it can leave your

muscles feeling relaxed for 45 minutes. Humor allows you to

“recharge” your body by distracting yourself from negative

thoughts.

Laughter helps us burn more calories, reduces stress levels, and improves physical and psychological functioning. Laughter is contagious — it spreads much more quickly than a cough or a cold and is one of the most effective, efficient “medicines” known to humankind.

According to a study by the Johns Hopkins University Medical

School in Baltimore, USA, laughter with learning can result in

higher test scores. Humor also boosts your creativity and focus.

Laughter helps T-cells become more efficient and increases the

number of antibodies in your body. When you laugh regularly,

you are less likely to experience the negative effects of stress

and anxiety.

Laughter increases the body’s production of endorphins,

the “feel-good” chemicals that provide a sense of wellbeing

and can – by interacting with the brain’s opiate

receptors – help overcome pain.

1GOOD FOR YOUR MEMORY

2 IMPROVES IMMUNE FUNCTION

3 TRIGGERSENDORPHINS

4 HELPS PROTECTYOUR HEART

5 A NATURALMUSCLE RELAXANT

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Improve Sleep,Improve Performance

It is nearly impossible to overestimate the importance of sleep and the impact that sleep has on our lives.

ot having the time to sleep much is no longer an acceptable excuse – not with the over-

whelming evidence available. A recent study by the UCSF about the increased likelihood of a multitude of pregnancy com-plications due to sleep depriva-tion is just the latest example. A meta-analysis published in At-lanta in March, which showed that poor sleep can cause hy-pertension and other risk factors for heart disease, is another one. Researchers in Leiden, the Neth-erlands even found that a single night of poor sleep increases in-sulin resistance!

For those of you who care espe-cially about performance, a Stan-ford study last July also showed that elite basketball players who spent ten hours per day in bed im-proved performance significantly in just one month. Here are a few easy ways to improve your sleep today.

n 12

unplug & black out Keep electronics out of your sleeping area. LED screens inhibit production of melatonin, an im-portant hormone for sleep. If pos-sible, stay away from all electron-ics one hour before bedtime. Also make your bedroom pitch black. This is one of the simplest changes you can make to im-prove your sleep. Buy effective curtains and make sure that they cover every inch of your windows. With the lights off you should be able to put your hand two inches in front of your face and not see it! If that isn’t the case, you are compromising your sleep.

Volume down Buy earplugs and use them to block out sound. It might be a bit scary at first to not hear anything, but your body alerts itself when it detects outside sounds. Waking up intermittently during the night (even when you don’t realise it) hinders your body’s recovery process.

Sleep is not sexy. it doesn’t come in a

shiny package or have upgrades that you can

buy. it just takes consist-ency, commitment, and

a few useful habits to make drastic improve-ments. a busy life is not

an excuse for not finding the time for good sleep. There are always hours in the day spent unpro-ductively, so eliminate those and free up more hours for proper rest and recovery. change your

sleep and see how it changes your life!


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Recovery

3Get regular Sleep The more consistent your sleep times are, the quicker you will fall asleep and the easier you will wake up. Establishing circadian rhythms is an essential piece of sleep improvement. Find a schedule that works for you and stick to it 6 days per week!


Recovery

here is hardly a person in the world that would not love to own a sleek Porsche sports car. The same appeal has been translated into an amazing line of elegant yet functional sports clothing, made by Porsche Design Sports in close collaboration with part-

ner Adidas for the past 12 years. And there is some very exciting news: Porsche Design Sports has launched their first ever womenswear collection! Mirroring its success in creating high-performance menswear, they now offer a complete range of engineered luxury sportswear! Whether you are planning your next visit to the gym, a marathon, a week in an exclusive golf resort, or next winter’s skiing trips, both the menswear and the debut womenswear Fall/Winter 2013 collection pro-vide a hallmark blend of fashion and function with durable footwear, clothing and cool accessories. This is an exclusive blend of intelligently crafted luxury sports clothing to help you perfectly perform and adjust to whatever challenge you are facing, whether it is hot or cold tempera-tures, strong winds or snow.For the gym, Porsche Design Sports has created a modern take on the classic hooded jacket with the women’s Gym Hoodie. Made from quick-drying SUPPLEX performance fabric, it features a large-sized hood, a pair of zip pockets and a front zip closure for practical but attractive pre and post-gym attire.Porsche Design Sports stands for a contemporary minimalist look, cutting-edge design and innovative materials.

now you too can buy a Porsche – sneaker that is – at a Holmes Place Club nearby! Porsche Design Sports

clothes optimise athletic performance in a sophisticated style.

a luxurySleek like

sports car

T


Shop

available in some

Holmes Place shops across

Europe!

Runner’s T-Shirts

Training Shorts

Classic Golf Cap

Runner’s outfit with half zip top and pants

Bounce shoes in leather

Gym TeambagBounce

Gym Backpack


Shop

Music that

moves you

New CDs, tested for their “sportiness”

When incorporating music into your workout routine, make sure the

bpm (beats per minute— basically the “pulse” of a song) matches your

step frequency and your heartbeat rate, instead

of working against them. rule of thumb:

one bpm per step taken! Studies have shown that

120 bpm matches the average walking speed and 130–140 bpm is the

ideal step and heartbeat frequency for jogging.

nO

TE

éééééagnetha FältskogA (Universal)

bpm: 102.01 to 149.97average bpm: 127.79

From 1972 to 1982, she was one of the A’s in legendary Swedish pop band ABBA with her appealing voice and charming blonde looks. A is her first solo albums in 11 years – and un-fortunately, it does not live up to the anticipa-tion. Borderline boring mainstream pop, works at best for meditation, yoga warm-up … or improving sleep.

éééééFrida GoldLiebe ist meine Religion(Guerilla/Warner Music)


Singing models? That never bodes well. Frida Gold’s female singer Alina Süggeler, however, has been proving since 2007, that the songs she writes with her bass player (and a lot of pop history knowledge!) can defy the cliché. If you can get over the German lyrics (ok, ‘Na-Na-Na-Na!’), then Frida offer a catchy and electrifying dance mix from indie pop to disco that gets the legs going all by itself even for early morning workouts. High-light: “Liebe ist meine Rebellion” (Love is my Rebellion, 128.08 bpm).

ééééécapital citiesIn a Tidal Wave of Mystery(Universal)

bpm: 96.77 to 145,00average bpm: 122,6

éééééJimmy Eat WorldDamage (RCA/SONY)


“Safe And Sound” (118.02 bpm) is known from a mobile phone commercial. Very catchy Californian synthie pop, perfect for dance workouts, cardio, swimming or cycling. If you like Snow Patrol or Empire of the Sun or TheCars you cannot go wrong here.

For several years we have not heard much from the Arizona band once hailed as heroes of emo. Since then, they have lost some of their initial dynamics, delving more into lamenting lost relationships. Still keeping an overall positive attitude makes it good for an occasional alternative rock jog.

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Readers‘ CornerHere is what you think about One Life!

arnab D.Doha (non member)“One Life is a great mag to have, espe-cially for amateur runners like me!”Favourite article: Marathon Special

Gabriele v. u. Jelmoli, Zürich, Switzerland “Very good! A great selection of topics targeted perfectly at health-loving people.“Favourite article: Marathon Special

Stephan k.Millennium City, Wien, Austria “Keep going!”Favourite article: Flat Belly in 4 Days

robert V.Hütteldorf, Wien, Austria“One Life should come out more often!!!”Favourite article: 10 Diets in Comparison

anne L.Am Gürzenich, Cologn, Germany„I love reading the magazine with great interest! There is hardly an article I do not like reading. They are very well written!”Favourite article: Core Training

karin G.Potsdamer Platz, Berlin, Germany“I like it just the way it is!”Favourite article: 10 Diets in Comparison

Thorsten G.Wersten, Düsseldorf, Germany“Very good”Favourite article: Jogging Shoes

rowena S.Königsallee, Düsseldorf, Germany “Very good. More fashion!”Favourite article: Puma Mobium

Sandra J.Budapest, Hungary“Nice magazine, good balance of articles”Favourite article: Marathon Special

michael r.Bahrenfeld, Hamburg, Germany“Very good!”Favourite article: Appsolute Fitness

Thank you to all our readers who sent in their suggestions, questions and opinions! You too can participate when entering our sweepstakes (and win some fabulous

prizes, see page 50).


Win 1OF1Slim, fast

& stylish

We are giving away an acer aspire m5 ultrabook worth

about 500 Euros.

The Aspire M Series Ultrabook sets you free with instant on performance and 8+ hours of power. This Ultra-book lets you accomplish all you want each day with quick processing and solid state and optical drives. Experience the beauty of on-the-go productivity!

robust yet Thin and LightAt less than one inch thick, the slender profile of the Aspire M5 Ul-trabook series delivers a minimal-ist and modern look. The 14-inch Aspire M5-481PT is dressed in an elegant silver cover made of alu-minium alloy, while the 15.6-inch Aspire M5-581T non-touch con-figuration is housed in a dark grey magnesium alloy cover, both of which add to the system’s overall sturdiness. The Aspire M5-481PT is just 4.6 pounds, while the M5-581T is about 5 pounds, keeping the Ultrabook light enough to carry all day.These no-compromise Ultrabooks provide up to 8 hours of comput-ing on a single charge via the PowerSmart long-life battery pack, which provides battery life cycles that are more than three times longer than traditional batteries (1,000 vs. 300 cycles). These bat-teries also maintain 80 percent capacity after the 1,000 cycle

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instant On and instant connectFeaturing the innovative “Acer Green Instant On” and “Acer Al-ways Connect” technologies, us-ers can manage their multimedia and data on all their Ultrabooks at any time, anywhere.

Perfect combination of Portability & Performance“Many consumers desire the mobil-ity of an Ultrabook, but still require the larger displays, optical drives, all-day battery life and value of-fered in a more mainstream note-book PC,” said Scott Ledterman, vice president of retail sales, Acer America. “The Aspire M5 series de-livers that perfect combination of portability and performance for mainstream consumers, and goes a step further with premium fea-tures like touch input.“

Great graphics in an ultra slim designHoused in sleek metal chassis made of aluminium alloy or mag-nesium alloy, the M Series Ultrabook also feature back-lit key-boards.

The Acer Aspire M5 forms the perfect synthesis of performance and PowerSmart longevity.


Acer Aspire M5

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Tel.: +49 (0) 30 364 626 [email protected]

kEY accOunT manaGErElena Kuehnapfel

Tel.: +49 (0) 30 531 417 01 [email protected]

GraPHicS & DESiGnIrina Tarnavskaya (Art Director)

Artur Kamenir (Photo Editor & Corrections)

EDiTOriaL STaFFJake Schuster, Linda Freutel, Elena Brening,

Miriam Saltmarshe, Liz Andrews, Yasmin Markert, Anke Illing, David Sonnenberg, Tereza Rak, Natalie Auslaender, Lucie

Nováčková, Ortal Ulman, Tatianna Hightower, Ian Turley, Helena Zeman

TranSLaTiOnClaudia Wiegand

EDiTinG & PrOOFrEaDinGJames Hetherington

OnE LiFE aT THE aPP STOrELook for “Holmes Place” or “One Life Holmes Place”

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No part of this publication may be reproduced without the express written permission of the publisher. No part may be transmitted in any form by any means, includ-ing electronic, mechanical, photocopying, recording, or otherwise, without prior written permission from the publisher. Views expressed by editorial contributors do

not necessarily reflect the views of the publisher.


P. Jentschura is a leading brand in alkaline body care products and natural, deacified foods. Long lasting health and beauty, athlet-ic performance, and an optimal regeneration largely depend on a regulated acid-base balance. We are giving away 5 “Beauty & Balance” sets featuring the full set of Jentschura’s main products. This includes the aromatic “7x7 Herbal Tea”, the vegetable food “WurzelKraft” that is rich in vital el-ements, the alkaline-mineral body care salt “MeineBase”, the gluten and lactose free breakfast por-ridge “MorgenStund’” as well as the savoury “TischleinDeckDich” – the new quinoa-millet meal with vegetables.We are giving away 5 exclusive beauty & balance sets by P. Jents-chura worth 100 Euros each.

P. Jentschura beauty & balance Sets For a regulated acid-base balance

Fitbit Flexactivity tracker

Win! 1of5

How to enter our sweepstakes To enter our sweepstakes, please

visit www.onelife-mag.com. anyone over the age of 18 can

participate; membership in Holmes Place is not required.

no cash payments will be made. The deadline is September 30,

2013. There is no right of appeal.

Flex – the wireless activity and sleep tracker by Fitbit is their very first tracker in the shape of an armband. It can directly sync all of its collected data with select iOS and Android smartphones via Bluetooth 4.0. With the free Fitbit app for the iPhone and Android, users can check their stats any-where and any time and share their success with friends.

Flex will track steps taken, distanc-es, burned calories and minutes of activity. LED lights on the arm-band will show the user their cur-rent activity level and motivate them to move more. Sleep quality and efficiency are also measured and recorded by Fitbit Flex. With its modern design, the Flex can moti-vate you to stay active – whether it is at home, at the office, in the gym or on the road. We are giving away 2 Fitbit Flex armbands worth 100 Euros each.

Win! 1of2


Sweepstakes

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ONE LIFE ISSUE 11 SUMMER 2013

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