one life magazine two-year anniversary edition autumn 2012

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ONE LIFEON

E L

IFE

LIvE It WELL ®

MovE WELL. Eat WELL. FEEL WELL.

one life. live it well.

AUTUMN 2012Two-year anniversary edition

WIN!prIzes WorTh

7,000+ eUros

Autumn Special

Making the most of colder days

Xpress ClassesYour new 15 minutes

of workout at Holmes Place!

seasonal Food CalendarWhat gets

harvested when?

holmes place success story

How Katerina lost 10 kilos

FeeL WeLL

eAT WeLL

MoVe WeLL

AuTuMn 2012 | hoLMes pLACe | 3

The change in seasons is always a good time to reflect on our commitment to a healthy lifestyle and plan the changes we need to be successful in the upcoming few months. Autumn has arrived, and winter is just around the corner — a perfect time to start protecting your immune system or getting ready for your winter sport. You will find great advice on how to do that — and how to beat any signs of autumn blues — in this issue. Our team of experts at Holmes Place is ready and happy to help you out.In this edition of One Life — the Holmes Place magazine produced especially for you, our members — we introduce several new key features that will give you greater choices in how to make the most of your leisure time and get even more value from your experience in one of our stylish Holmes Place clubs.One of these new services is Xpress Training. Launched in August 2012, these fast-paced 15-minute group classes are available on the class timetable in all of our clubs worldwide. If getting fantastic results in a short period of time is what you are looking for, these classes are made for you. There is no sign-up needed, you can attend them with your friends or meet new people, and there is a variety of differ-ent programs on offer according to your needs. This is an innovative idea that is available exclusively at Holmes Place Health Clubs. So far, the feedback we have received from you has been overwhelmingly positive, so be sure to find out more about the classes described in this issue and join in at your local club.Food is the backbone of our lives. It dictates how we feel and how our bodies are composed. The right food can cure a medical condition. But not just any food will do — it should be the right food for you and for your needs. At Holmes Place, we believe in: “Change your life, change your nutrition.” Our dedicated nutritionists have changed thousands of lives and are working closely with our members to help them with the right nutritional programs for their lives. We would like to help you be one of the lucky ones who experience the wonders of better nutrition. Dis-cover how to send your questions to them directly in the “Ask the Experts” section.Eating regional, fresh food has many advantages, as Holmes Place nutrition scien-tist Melissa Klenk explains in the nutrition column. The centerpiece of this autumn issue is a helpful calendar that shows you, at a glance, which of your favorite fruits and vegetables are in season at what time of year. And, of course, you will also find these now-familiar sections, based on our guiding principles: MovE WELL features some cool fitness gadgets, the trendy new sport of nordic cross-skating, and recommendations for autumn sports events and au-tumn sports apps.

Eat WELL features a beautiful guide to herbal teas and a recipe for a low-calorie birthday cake as One Life celebrates its two-year anniversary.

FEEL WELL features the great new autumn sports fashion collection now available at Holmes Place shops, 10 brave Holmes Place members from Co-logne who successfully completed their very first triathlon, and other inspiring suc-cess stories. We are approaching the end of another year in a world that is changing rapidly around us. I hope very much that one constant in your life is Holmes Place and the service we provide you in helping you achieve your very own fitness and wellness goals. I would very much like to hear from you should there be the slightest thing that we could do to improve your experience or your enjoyment of our clubs.

Editorial

Dear members and friends,

Doron DICkMANCEO, Holmes Place [email protected]

mailto:[email protected]

34 5 things you you may not know about the Feel Well benefits of yoga

3 editorial

MovE WELL 6 10 Fitness Tips to: Move WellHow to prepare for the fall and winter sports season

8 Autumn specialFitness can beat any autumn blues!

hoW The “WIN!” bUTToN Works:

12

10 InterviewHolmes Place running group coach Manuela Hoffmann on running equipment & outdoor classes

11Nordic Cross-skating

12Fitness Gadgets Top 10 toys to go

14 AppsThe best and worst smartphone applications for fall sports

16 Xpress Classesnew @ Holmes Place!

18 Autumn sports eventsGlobal sports events to watch or participate in

20 Music that Moves YouHow beats can help your workout

35 5 things you you may not know about the Feel Well benefits of laughter

One Life is happy to offer you even more chances to win some great prizes! In this issue, you can track

down sweepstakes with 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 42 and at www.onelife-mag.com.WIN!

38

Contents

http://www.onelife-mag.com

31 holmes place Food Newsnew restaurant opening & new “Ask the Experts” feature

32 herbal TeasA guide to herbal teas that taste good and do good

FEEL WELL34 10 Fitness Tips to: Feel Well

36 New @ holmes place shops: The Autumn Collection

38 holmes place success stories: katerina (prague)How a change in nutrition and workout plans helped member Katerina lose 10 kilos

40 events & Awards10 rookies from Holmes Place Cologne participate in their first triathlon & new kids classes

Eat WELL22 seasonal Food CalendarCenterfold poster: Which fruit or vegetable is in season when at a glance

24 powerbar proteinplus Recipes & a voucher for your next PowerBar ProteinPlus or Whey Iso-late purchase at Holmes Place!

26 10 Fitness Tips to: eat Well

28 Nutrition Column:Why it is preferable to buy regional & seasonal foods

30 baking recipeA healthy birthday cake to celebrate One Life’s second anniversary!

41 sweepstakes specialOne Life 2nd anniversary special: Win a stay for 2 at a luxurious wellness resort in Spain!

42 sweepstakes

32

11 Nordic Cross- skating: mix skiing with skating all year long


Contents

Acclimate yourself to the colder weather to boost your performance

If you’re preparing to practice winter sports at high-altitude resorts in the Alps, it is a good idea to have some experience in exercising in very low temperatures. Energy drinks and large, nutritious, high-protein meals also help to keep you warm.

1

4plan your route in advance Conditions high up in the

Grands Montets of Chamonix can be particularly dangerous during high winds and low visibility. Check the weather conditions at your winter sports destination; if you are a begin-ner, consider avoiding areas that are known to be particularly dangerous to avoid injuries.

2

perform cardiovascular conditioningRaise your muscular endur-

ance to prevent your body from be-coming fatigued in the low tempera-tures. Air is thin at high altitudes, which means it is even more important for winter sports athletes and enthusiasts to be physically prepared well in ad-vance.

3

WellMove

Autumn is a particularly important season for

winter sports enthusiasts. Whether you’re a skier

or a snowboarder, preparing for harsh winter conditions and strenuous

exercise is vital.

10 tips for winter sports this autumn

on preparing

seek professional advice if you have a medical condition

If you have a pre-existing medical condition, visit your doctor before practicing any winter sports. This is particularly important if you have con-ditions that affect circulation to your feet, such as diabetes.

6 | hoLMes pLACe | AuTuMn 2012

Fitness

Work on your strength Analyze which muscles you will be using and develop a

long-term strength program to train your core muscles. Downhill skiing, for example, often involves a lot of squat-ting, so practicing squats at your local gym is an excellent preparatory tech-nique.

7

Maximize your stability Practice regular stretches to help your body withstand

the turning and twisting of being in motion during snowboarding, skiing, or other winter sports.

8Customize your workout planTailor your workout plan to

preparing for your winter sport – even though you can’t simulate the experi-ence of skiing 2,000 meters in a gym, you can still perform exercises to mimic that activity.

9Customize your skis for optimum performance

use the right equipment to perform at your best. Get the best bindings you can buy, and make sure they are tai-lored to your size. The most successful skiers are extremely fast because they only use equipment that is tailored to their measurements, skills, and experi-ence.

10

Maximize your balance Safe winter sports require good balance. Balance

yourself on one foot with your torso perfectly straight. Hold a light weight in both hands and stretch your arms horizontally. Jump and move a quar-ter of a circle; repeat the process three times until you are back in your original position.

5

strengthen your abdominalsTo prevent cramps when

skiing, strengthen your abdominal muscles by performing crunches and obliques. Perform three sets of each for 10 repetitions and rest for one min-ute between each set. This is also an excellent way to reduce abdominal fat in conjunction with a weight-loss diet.

6

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holmes place now offers Xpress classes to get Fit for Skiing as well.

Check your local club for info.


Fitness


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GoldenAutumn

autumn Special

see that it is practically impossible to compensate for this lack of sunlight in some areas through conventional indoor lighting alone.

A lack of lux reduces serotonin lev-els, which are responsible for “lifting” moods. According to the uK’s Bupa, a British healthcare organization with bases on three continents and more than 10 million customers, people who experience S.A.D. may suffer from abnormally low levels of sero-tonin and higher levels of melatonin, a chemical that can have adverse effects on sleep and mood cycles.

It may help to add or increase intake of vitamin D, which is a natural effect of sunlight. A seasonal drop in the natural source of that vitamin could also explain some symptoms of S.A.D.

mon symptoms of S.A.D. include in-somnia, overeating, social anxiety, and depression.

S.A.D. can be caused by shorter days, lack of available sunlight, and a generally high frequency of au-tumn and winter rainfall. In short, when the days are shorter and dark-er, many people feel blah and S.A.D.

Why do we depend on sunlight to “feel well”?Light can be measured in units known as lux, which measure the level of light visible per square meter. For ex-ample, the amount of light emitted from a regular wax candle is 1 lux. Contrast this with the amount of light emitted in an average sunny day — 100,000 lux or more — and you will

How to make the best of the shortening, colder days and beat any signs

of winter blues

prevent seasonal Affective DisorderSeasonal Affective Disorder (S.A.D.) is a weather-related condition that is estimated to affect at least 1 in 20 people in numerous regions. Trig-gered by a lack of natural sunlight, S.A.D. is more evident in higher latitudes such as northern Europe, northern Canada, and Russia. Com-


1 Visit your doctorA number of home rem-

edies may help, but it is best to ask your doctor.

2 Consider light therapyLight therapy can re-

duce the symptoms of S.A.D. Fluorescent light boxes emit between 2,500 and 10,000 lux and provide direct intense light that mimics that of the sun.

3 Join the new Xpress classes!

Fitness can help alleviate many of the symptoms of S.A.D. because it improves body functioning, and re-leases the “happy hormone” serotonin. Be sure to check

your club for the new, fun Xpress classes!

4 Improve your dietConsuming regular

servings of fresh fruit and vegetables is great for your immune system and for your physical and mental health (see p. 22–23 and 28–29).

5 Find the sunTry to maximize your ex-

posure to sunlight whenever possible. Check the weather forecast and plan long walks for sunny days.

6 Avoid caffeine in the evening

Although studies haven’t strictly proven a link be-

tween caffeine and S.A.D., it is best to avoid consuming caffeine or theine drinks af-ter the afternoon. They can cause insomnia.

7 Take a regular hot bathA hot bath at night is an

excellent way to beat stress and relax enough to sleep.

8 Make the most of autumn

Explore your local area and take in the beauty of the au-tumn colours — they’re sure to elevate your mood.

9 Take a walk in the snowBelieve it or not, snow

could actually help to alleviate some of the

symptoms of S.A.D. Snow reflects sunlight and magni-fies the sun’s UV rays. In fact, according to a recent Japanese study, UV levels on snowy slopes in Japan were 2.5 times higher than the levels at beaches in the same region.

10 Immerse yourself in summer

Distract yourself from the darkness of winter by find-ing things that remind you of summer. Whether it’s watching summer films, or researching prospective summer holidays — all can help you overcome and survive the seasonal blues.

How can you prevent or cure S.a.D.?


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For more info, please call holmes place GMT: +49 (0) 30 20 62 49 49

Manuela Hoffmann leads a weekly running group at Berlin Holmes Place GMT (Gendarmenmarkt)

Runfor FunHow did the running group get started?

Manuela Hoffmann: There used to be one, and we just revived the idea. On July 1, there were three of us; in late Sep-tember, we were already up to 10. Kick-off is at 7 p.m. every Wednesday at the club reception desk and we get back at 9:30. Anyone interested in participating can just get in touch there or contact me beforehand to try it out.

What is needed to take part?M. H.: You should be a member of Hol-mes Place and be able to run for 90 mi-nutes. High blood pressure or diabetes are no problem — endurance sports can help with those conditions. In fact, the first 10 minutes we use for a warm-up run by the Berlin Zoo, to say hello to the llamas. Another tradition has been established for on the way back: After 11 kilometers, we proudly run through the Brandenburg Gate. There we ask a tour-ist to snap a picture of us — preferably one who does not look like he could out-run us with the camera …

How important is team spirit?M. H.: Very important. We are a commu-nicating group, too, with lots of talking and laughing. Somehow, there’s always enough air for that. Group motivation matters, and one will pull the other along – but we are not primarily about results.

Why?M. H.: It is more like a social get-to-gether, with the added bonus of doing something good for your health. To train seriously, it is better to run alone at your own pace, guided by an experienced running coach. This is not to say that we just trot along: Everyone gets challenged.

What is the age range?M. H.: Alex, the youngest participant, is 22. I am currently the oldest, at 52! A 55-year-old lady just applied, however.

How did you get started in coaching?M. H.: I was a late starter, working an of-fice job in distribution for years. Sports has always been my passion, though, and I passed the B- and A- licenses in one go.

Will the running track change in the colder months?

M. H.: We will run along fewer off-the-beaten–path routes in parks and more by the well-lit banks along the river Spree.

What speed does the group reach, on average?

M. H.: When you subtract the warm-up and regeneration runs, we run for about 60 minutes at full power, meaning 10 km/h. That is doable for anyone of good health.

What is the difference between run-ning and strength training?

Running training will never replace strength training, which I would always recommend to help make the joints more stable. Running in place or jumping rope — everything helps.

What is it that fascinates you about outdoor running?

M. H.: Outdoor is always a challenge for your muscles, breathing, and heart. Plus you experience all kinds of sensual im-pressions that you can collect: from the crunch of autumn leaves under our feet to the scents of grass and forests, and the feel of the wind blowing in your face or the sunshine that greets us in the mornings.

What makes a good running shoe?M. H.: It needs to fit! That is much more important than the price. Your best bet is to visit a sports shoe shop that offers treadmill analysis — and bring a used pair of shoes, because they say a lot. never run in old shoes! They should never have been worn for more than 1,000 km. Personally, I wear trail shoes made from water-resis-tant Gore-Tex in autumn and winter. For practice, it is good to run barefoot or with barefoot-style shoes.

What do you love about running?M. H.: I am very competitive — I just took part in a half-marathon. A running group is a good way to get started. Run-ning can also help overcome stress and depression. Joining a group will inspire everyone to move beyond their own “comfort zones” and enjoy some team spirit.

Interview


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This hip new sport is a cross between inline skating, Nordic walking, and cross-country skiing. It combines the gliding element of skiing with the ability

to perform quick turns, just like an inline skater.

What makes this sport so revolutionary? With nordic cross-skating, you can skate over rocky ground, through woods, and on rough surfaces that would otherwise be impossible with traditional skates. unlike skiing, nordic cross-skating doesn’t need snow for users to move along; they can enjoy an outdoor ad-venture at any time of year.

Which companies offer Nordic cross-skating?In 2012, the best-known brands for this novel sport include Powerslide and Skike. Powerslide provides some of the highest-quality models on the market, including the XC Trainer, XC Path, and XC Trail.

A perfect outdoor workoutnordic cross-skates are unique in that they let you enjoy a full-body outdoor workout through-out the year. It is the only technique that al-lows you to simulate skiing and cross-skating at the same time, exercising more muscles than many mountain biking activities. Some even

fit with everyday shoes like the brandnew XC Skeleton.

Ideal for staying in shape, with or without snownordic cross-skating is truly a fabulous way to stay in shape while getting the most out of the fresh autumn and winter air. You can receive a full cardiovascular workout, whether you’re glid-ing across an icy slope or a snow-free footpath.

More info at: www.powerslide.com

Frame: 3D gas-stamped 6061 alu-minum, magnesium mounting blocks, 195 mm hole spacing, XC Trail II.

size: 36-47

We are giving away 4 pairs of Powerslide’s very popular XC Trainer, worth 299 euros each. For more info, check page 42.

cross-skating Nordic

WIN! 1oF 4pairs of the XC Trainer XC Trainer 2012 by Powerslide

Weight: 2,380 g incl. brake (very light!)

Tires: CST 6 ¼” “Pro” air tires

brakes: The Pow-erslide calf brake offers a lot of pos-

sibilities to adjust to the individual’s preferences and

skating skills

Olympic Cross Country Skiing Champion Evi Sachenbacher-Stehle (GER) on Powerslide X-Plorer rollskis

New trend Sport

http://www.powerslide.com

41 2top 10 fitness gadgets

Toys to GoFitness gadgets enhance the experience of physical exercise; they help us embrace and use the best of modern technology

and combine it with our strategic fitness goals.

Withings Wi-Fi body scaleMeasure your body fat, weight, and body mass index with this chic new gadget. You can view all your measurements on your iPhone, Android, or the Web and instruct it to automatically tweet your results to your Twitter profile. Although it’s easy to set up to a Wi-Fi connection on this gadget, it also stores up to 16 mea-surements if the connection happens to shut down.

scosche myTre Wireless pulse Monitor This wireless gadget lets you use a variety of fitness thresholds to cus-tomize your own workout. Wear it on your forearm and pair it with your iPod or iPhone to download its free app, which you can use to select a wide range of activities, including biking and running.

body barIncrease your strength and flexibility with the easy-to-grip Body Bar, which is an ideal product for general stretching and resistance training.3striiv

The Striiv Pocket Pedometer is ap-pealing to all ages, motivating you to achieve your fitness goals with its dy-namic, detailed progress charts. Com-patible with both the Mac and the PC, this clever little device does not need an Internet connection, which makes it perfect for environments with limited wi-fi access.

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WIN! 1oF 2


tech

675TrX

Transatlantic FitnessThis efficient suspension system uses high-quality nylon straps that attach to your body to help you build your core muscles. Improve your balance, stability, and strength by fas-tening the straps to a tree branch or a piece of equipment and choosing from more than 300 exercises to use with it, such as chest presses or one-legged squats.

8Fitbit Ultra To live a healthier life-style, many health pro-fessionals recommend walking 10,000 steps or more per day. With this device, you can find out just how close you are to achieving this benchmark. This com-pact device clips to your belt and tracks every step you take. You can also clip the device to a Velcro wristband at night to track the time it takes you to fall asleep, how often you wake up, and your overall “sleep efficiency.”

rebounderWith this mini trampoline, you can burn up to 1,000 calories per hour. This smart gadget helps you maximize your metabolism, stimulate your body’s lymphatic system, and achieve a sig-nificant energy boost.9UWaterG4

uwaterG4 is a small, waterproof MP3 player that you can easily clip onto your goggles with an elastic head-band. Listen to your music while you swim to motivate yourself in the water. 10

reebok inTouch heart rate MonitorKeep track of your workout by strap-ping on the Reebok inTouch Heart Rate Monitor and touching the screen to get your latest heart rate results. Wear this as an everyday watch and use the Fit Zone indicator to maintain the right pace for your heart rate.

The bodyMedia FITPlace this device on your upper left arm and keep it attached throughout the day. This innovative sensor will track all of your activity, including the number of calories you have burned.

WIN! 1oF 2

WIN! 1oF 3


tech

Fitnessappsolute

New and popular app tips for the autumn sports season, with

a focus on Nordic walking, paragliding,

climbing, and yoga.

WALkMeTer GPS Walking Stopwatchiosééééé

2,39 €

Data junkies will enjoy this one! “walk-meter” has all the usual useful tools — a stopwatch, calorie counter, and track-ing or planning features — but also an amazing additional amount of stats and analysis options without any ad-ditional fees or need for website ac-cess. However, you do need a strong GPS signal for it to work. Does not crash when switching to music, has a readily intuitive interface and great individual configuration options, plus advanced social media links like Twitter. by Abvio Inc.

WALkTAsTIC GPS nordic walking tracker for fitnessios & Androidééééé

“runtastic,” from the Austrian develop-er studio of the same name, already can be found on the smartphones of many endurance athletes. “walk-tastic” now strives to be the ultimate “personal sports and health assistant for all kinds of walking exercises.” It lets users track their individual walking stats by GPS and gives them access to lots of helpful tools and info, including weekly stat summaries. A separately sold heart-frequency meter for the smartphone can provide additional benefits. Can also be used indoors on a treadmill! Another strong point is its integrated music function with iPod usage. Small minus: There are addi-tional fees for using the app’s website, but that does offer a wealth of infor-mation.by runtastic

4,99 €

apps


appsolute

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MUshrooMs proNATUre MobILeios & Androidééééé

NorDIC WALkINGoutdooractive.comThemenappsios & Androidééééé

FreeFLIGhT AIrLoGiosééééé

9,99 €

Free

Quite a useful flight log app for glider pilots, made solid by paragliding pi-lots. Has some useful options, like GPS and stats, and can be individually configured. pro upgrade 1.59€

Hiking, cycling, walking, climbing, or trekking — it all gets a little easier with this app, because it features packing lists, equipment recommendations, tour and weather tips, as well as GPS tracking, a compass, a peak finder, and an emergency call option. by sportscheck Gmbh

App and away into the autumnal for-est! This app lets you identify 300 kinds of mushrooms reasonably well by comparing pictures and answering a few questions. For the high price, how-ever, you could expect an even great-er database, but at least the GPS fea-ture is well-integrated. Best bring any mushroom you find to a pharmacy to test for poison before eating it, though – to be safe. by Alphablind studio

When a renowned tour website issues a nordic walking app, it is sure to be based on a whole lot of personal expe-rience. In outdooractive.com’s nordic Walking, you will find a comprehensive database of tour recommendations, mainly in Germany and Switzerland, as well as difficulty ratings and useful tools like GPS tracking and a Google Maps feature. A (slightly limited) offline option, a compass, and a height and steepness meter can also come in handy. by Alpstein Tourismus Gmbh & Co. kG sporTsCheCk

oUTDoorioséééééFree

Free

Whether you use it for running, cy-cling, or some other sport, the run-tastic pro app is your ideal training partner. It automatically measures important data such as time, dis-tance, and calories used. For mo-tivation, you can share the results with friends. We are giving away 10 runtastic pro apps. The winners will need to download the runtastic LITE version first and then enter their win-ning codes in the Options menu to activate the PRO features.10 other lucky winners will each enjoy a one-year free Gold runtastic mem-bership to the runtastic website. The personal fitness diary can analyze your uploaded training results website (www.runtastic.com/en/premium-membership) and you can network with other fitness enthusiasts. These prizes have a shared value of about 550 euros.

rUNTAsTIC pro &GoLD MeMbershIp

WIN! 20 rUNTAsTIC ITeMs


apps

http://www.runtastic.com/en/premium-membership

http://www.runtastic.com/en/premium-membership

Xpress Yourself

Get fitfast!

Holmes Place presents the new Xpress classes

What are Xpress classes?An Xpress class is a 15-minute fun, educational, functional group training class led by personal trainers on the gym floor, targeting specific goals, mus-cles, or areas of the body. Xpress classes are also great ways to help our trainers and nutritionists:

• Get connected with members• Offer Platinum service • Inspire members to Live well, Feel well, Move well, and Eat well• Help and support everyone in the club to reach their goals

What’s the effect/tar-get of Xpress classes?Top 10 Xpress class benefits

1 More personal attention – While Group Exercise offers many bene-

fits, the instructors are not always able to see and correct each individual class member.

2 More economical – Personal Train-ing provides the most direct, in-

dividualized attention and greatest opportunity to succeed, but our free Xpress classes may be a better fit for some members while still giving them the attention they need.

3 Variety – By working with a knowl-edgeable fitness professional, you

can change/evolve your workouts as you progress, so you don’t hit a pla-teau or get bored.

4 Sharing the workout enhances the experience for participants.

5 Motivation – Having someone ex-ercising right beside you can push

you a little harder than you might do for yourself.

6 Support – The Xpress Trainer and other participants are there to

help you get through the challenges and the obstacles of the workout.

7 Greater focus – There’s no time to let your mind wander with a Train-

er keeping tight control and watching your every move.

8 Fun – Yes, fun! Xpress training with friends can definitely be fun.

9 Adherence – Research shows that members who are involved in pro-

grams are more likely to stick with their efforts.

10 Results – When you stick with a well-designed, personalized

program, you will get the results you want. With all of these benefits, howcould you not want to keep coming back to Holmes Place Xpress classes?


Xpress Yourself

Which Xpress classes are we offering at holmes place?Core XpressAbs XpressGlutes XpressCircuit Xpresseat Well Xpress (led by our nutrition-ists — get your nutrition questions an-swered!)Vibe Xpress (Power Plate training — club-specific, depending on equip-ment availability)stretch XpressPlease check our local club for more info.

When did holmes place start offering Xpress classes?We started the Xpress classes offi-cially in August 2012, when they were included in our official timetable for members.

Are Xpress classes a European fitness trend, or were they created by holmes place?They were designed and branded by Holmes Place, as a unique service for our members!

how do members like our Xpress classes?They love Xpress classes because:• Xpress classes are fun, fun, fun! • They can take Xpress classes with

their friends or partners. • An Xpress class takes only 15 minutes,

but the workout is effective. • They can choose which classes to

attend and when. • Xpress classes make it easy to social-

ize with and meet other members. • Xpress classes are 100% free of

charge for members.• They can easily learn new exercises

with correct techniques.

What a fitness manager says about holmes place Xpress classes:“Xpress Training — the missing link be-tween Group Exercise and One-on-One Personal Training — is the answer to helping our members reach their goals faster and more easily.”

Details about Xpress classes:

eAT WeLL Xpress: 15 minutes – Change your life, change your nutrition! Our nutritionists will be on hand to answer your questions and inform you about key topics relevant to your training, along with how you can improve energy levels, reduce stress, and generally feel better.

GrAVITY Xpress: 15 minutes – You against gravity: Your body wins. Working out with GRAVITY EXPRESS can strengthen the whole body. The training plan involves all the large muscle groups. By alternating between dynamic and static periods, you have only minimal breaks.

Abs Xpress: 15 minutes – effective – rich in variety – more sex appeal!ABS XPRESS workouts focus on the belly region. They will not only strengthen the abdominal muscles, but also improve everyday pos-ture. A challenging workout for a more defined body center.

sUper GLUTes Xpress: 15 minutes – Your body wins.This is a common problem zone for women, but men will benefit from the intense workout as well. Exercises are partly done in a standing position, on a mat, or with the aid of fitness equipment.

sTreTCh Xpress: 15 minutes – You versus stress – Your body winsThe importance of stretching after training is often neglected and un-derestimated. That is why effective stretching exercises are the main focus of our STRETCH XPRESS sessions. Enjoy a refreshing 15 minutes!

Xpress Yourself


SAAC Basic CampNovember 17–18, 2012

& April 27–28, 2013

Free workshops with a limi-ted number of participants. Certified mountain and ski guides will educate parti-cipants in a two-day Snow & Avalanche Awareness Camp (SAAC) on the dan-gers of mountain terrain and the best ways to react in a crisis. Minimizing risks is the keyword in aiming to pre-vent casualties.

www.saac.at

2nd Himalayan Paramotor YatraDecember 7–17

Yatra, Nepal

For the second time, Avia Club Nepal hosts a flying event. Participating pilots can look forward to ama-zing landscapes, mild tem-peratures, and gentle winds.

www.aviaclubnepal.com

Nitro Circus Live tour-stopNovember 20–December 3

November 20, Hamburg – O2 World; November 21,

Berlin – O2 World; November 23 & 24, Vienna – Wiener Stadthalle;

November 26, Prague – Arena; November 28,

Düsseldorf – ISS Dome; December 3, London – O2 Arena

This show already broke ticket-selling records in the uSA, Australia, and new Zealand. now it debuts in Europe. Travis Pastranas’s nitro Circus Live is considered to be one of the most spectacular action sports shows ever held in a hall. It showcases breathtaking stunts on FMX and BMX bikes. A 3D-movie version is in the works.

Tickets: www.nitrocircuslive.com

25. ROC – Race of ChampionsDecember 15–16

Bangkok

The Race of Champions is a special event with famous names from various motorsports, such as Formula 1, Indycar, or World Rally, competing against each other in a hall. The 25-year anniversary stop takes ROC to Thailand for the first time, and marks the return of F1 legend Michael Schuma-cher on his goodbye tour.

www.raceofchampions.com

Athens MarathonNovember 11

Athens

This is where marathons got their name! The most classic of all routes leads from the city of Marathon to Athens. For the first time ever, a half- marathon is being run, too!

www.athensclassicmarathon.gr

Sports Events


We are giving away 2 tickets for each of the German shows in Ham-burg (nov. 20), Berlin (nov. 21), and Düsseldorf (nov. 28) plus 3 Nitro Circus Live DVDs.

WIN! DVDs 36 TICkeTs

http://www.nitrocircuslive.com

http://www.saac.at

http://www.aviaclubnepal.com

http://www.raceofchampions.com

http://www.athensclassicmarathon.gr

One Life is now international and even more mobile – both our English and German versions are accessible as iOS apps for iPad and iPhone.

Check them out and enjoy One Life in every aspect of your life – be it big or small!

To obtain a German issue, just send an e-mail to [email protected] the iTunes app store, look for “Holmes Place” or “One Life Holmes Place.”

One Life – on the go!O

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new for iphone


he body has its very own rhythm: the pulse. Maybe that is why music has been around

for almost as long as humans them-selves. When jogging became a mass phe-nomenon, the Walkman was invent-ed. That gadget made it possible to listen to your favorite tapes on the run — which, in turn, made jogging even more popular. Of course, it is a huge boost to motivation when you don’t hear your own heavy breathing but your favorite tunes as you run. Time seems to pass faster, fatigue is forgot-ten, and, just like when dancing, you can let the music carry you. Every-thing got even easier with the rise of mp3 players. One thing to keep an eye on is to make sure the bpm (beats per min-ute, basically the “pulse” of a song) matches your step frequency and your heartbeat rate, instead of work-ing against them. Listening to hectic

beats at the beginning of a marathon can lead you to getting tired too fast, as has been scientifically proven. Scientists at Pennsylvania State uni-versity have found that joggers listen-ing to the right music have an easier time staying in their rhythms and run in a more relaxed, yet efficient, way. Breathing gets deeper and more even, providing the muscles with more oxygen and optimizing training ef-fects. Says sport psychologist Dr. ulrich Kuhl of the German Olympic center Rhein-Ruhr: “Listening to music when jogging has a direct effect on pulse and breathing. It can stir emotions and motivate you. And it distracts well.” At the Boston Marathon, for in-stance, the number of drop-outs has decreased significantly since samba groups started playing by the side of the road. There even are races where music almost takes center stage, with bands playing at the sides, like “Run to the Beat” in London and Basel.Techno is less suited as music to jog by, since that rhythm quickly gets monot-onous and boring. Hip-hop has “off-beats” that are not a good match for runners’ paces. Professor Charles Emery of the Institute for Behavioral Medicine Research at Ohio State university found that listen-ing to classical music when jogging can actually improve your brain’s per-formance.

Music in the blood!Scientists also have learned that music can, in fact, change one’s body fluids, showing different properties based on different music genres.

moves youMusic that

Things to consider when choosing the right tunes for your workout

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Major keys (positive energy) motivate

better than minor keys (gloomy)!

Music

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Not too loud!Beware: Ear doctors recommend keeping the volume low when wear-ing headphones. Headphones can hamper the sense of volume, so many turn the volume of their iPods and other music gadgets up too much. At just 60 decibels (corresponds to a con-versation in average room), there are already effects on the central nerve system, and 90 decibels (street noise level) can even kill off hearing cells. Even just 90 minutes of solid music noise can cause hearing problems. Head-phone-based sounds easily reach 90–120 decibels. Ears cannot take breaks the way eyes can when we close them, so we have to do it for them by switch-ing off the music from time to time. It is important not to forget to pay at-tention to body signals when listen-ing to music while jogging, to avoid over-powering and getting too tired. Another scientific recommendation is to only use music for jogging when needed for motivation — it can be as or more enjoyable to listen to the sounds of nature while running.

Differences between men and womenScientists at Tu Dortmund university found that fast, loud music can be more beneficial for women when used during sports activity. For men, calmer songs actually showed better perfor-mance results. According to psychol-ogy professor and author Reinhard Leichner, high motoric excitement can hurt men’s results. Sounds that flow more smoothly and softly, how-ever, work well in helping men focus and improve performance. The higher motoric excitement in males is caused by their greater urge to move and ten-dency to higher blood pressure.

Use step counters and pulse frequency meters when jogging. You can download

a bpm counter for free as shareware from the Internet. T

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The same goes for lyrics: Positive messages

are better motivators than doom and gloom!

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. Musical meters matter as well, as they guide movement sequences. Run-ning movements are best when straight and even, like a 2/4- or a 4/4 beat.

bAD For JoGGING: techno, hip-hop, death metalGooD For JoGGING: swing, samba, fast pop, rock, mainstream metal, classicsGooD For sTreNGTh sporTs: hip-hop, heavy metal or rock

A favorite song can set endorphines free in the hu-man body, which can chase away pains and revital-ize strength. But don’t keep playing the same song, as it can get boring and slow you down.

For a medium step frequency at running, 120–150 bpm work well with songs like: • “JUMp” by the Pointer Sisters (129 bpm)• “IT’s MY LIFe” by Bon Jovi (121 bpm)• “roCkIN‘ ALL oVer The WorLD” by Status Quo

(130 bpm)• “eTerNITY” by Robbie Williams (131 bpm) • “A kIND oF MAGIC” by Queen (139 bpm)• “VIVA LA VIDA” by Coldplay (138 bpm)

Music


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Artichokes

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Seasonal Food CalendarSeasonal Food CalendarShop, cook, and eat by season – Plan for healthy eating by what’s available when

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7 tips for healthy, environment- friendly shoppingbuy fruits and vegetables of the season In-season produce is great for your health as fruits and veggies are more nutritious and less burdened with pollutants when picked and eaten at their peak. They are also more aromatic and environment-friendly when in season.

Give preference to local products A win-win situation: Regional fruits and veggies have fewer pesticides, yet more vitamins and minerals. They are also fresher and not af-fected by lengthy transportation times, and that reduced transport time makes them better for the en-vironment and the local economy.

buy minimally processed foods and enjoy some veggies raw Raw and minimally processed foods retain all of their health-benefit aspects and require far less energy and resources in getting from the field to your fridge or table.

Go for food with low packaging needsThe less packaging, the better, for both you and the environment. Re-cent studies have found that soft-eners in plastic wrappings are det-rimental to one’s health.

Give preference to products from organic farmsProduce grown organically will have fewer additives and pesti-cide residues that are detrimental to your health, and will be free of genetic engineering.

Try farming yourself!Even if it’s just a few herbs, some tomatoes, or zucchinis, try a little home farming — you might get to like farming that is guaranteed to be non-toxic. You can even grow some fruits and vegetables in con-tainers on a balcony or patio.

Don’t be stingy when food shoppingChoose quality at a fair price. Qual-ity produce is worth a few extra pence, pounds, dollars, or euros.

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Walnuts

Seasonal Food CalendarSeasonal Food CalendarWinter spring summer Autumn

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4 great recipes that all use PowerBar ProteinPlus

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Good Morning Smoothie (1 portion)

Choco-Berry Shake (1 portion)

Ingredients:1 medium banana2 scoops powerbar Whey Isolate Vanilla powder5 tablespoons plain yogurt (1,5% fat)200 mL orange juiceGrated fresh ginger to taste

Mix all the ingredients in a food processor and blend until thick and fluffy.

Ingredients:3 scoops powerbar proteinplus 80% chocolate powder300 mL semi-skim milk (1.5% fat)1 handful (about 100 g) raspberries (fresh or de-frosted)

Mix all the ingredients in a food processor and blend them for a few seconds.

Mocca Blend Shake (1 portion)

Ingredients: 3 scoops powerbar proteinplus 80% Vanilla powder300 mL semi-skim milk (1.5% fat)1 cup espresso (black)3–5 ice cubes

Mix the protein powder with the milk in a blender, add the espresso; serve with ice cubes.

PowerBar

Calories Carbohydrates protein Fat318 kcal 54.4 g 23.4 g 2 g

Calories Carbohydrates protein Fat293 kcal 21.8 g 35.8 g 6 g

Calories Carbohydrates protein Fat261 17.6 g 24.4g 5.9 g

orange juice100% orange juice is more nutrient-rich than many other pure fruit juices. Citrus juices provide a high ratio of nutrients relative to their calorie content.

MilkSkim milk has no fat, which got “skimmed” off, but it often tastes watery. Semi-skim milk has half the fat of whole milk, but retains the milk taste.

raspberriesRed raspberries are the most common, but there also are black, purple, and yellow types as well.

Improve Your Performancein a tasty way


15% off PowerBar

ProteinPlus powder!

Use our offer for a 15% discount on Whey Isolate 1,100 g

and proteinplus 80% 700 g. only valid in German, Austrian, and swiss holmes place Clubs.

This voucher is an exclusive offer for holmes place members and must

be handed in to redeem it. offer is good until

December 31, 2012, or as long as supplies last.

Ingredients: 30 g powerbar proteinplus 80% strawberry powder200 mL semi-skim milk (1.5% fat)1/4 sheet of gelatin (alternative: agar-agar)3 fresh or defrosted strawberries, slice or chopped

PowerBar

Calories Carbohydrates protein Fat223 kcal 15.2 g 31 g 3.7 g

Strawberry Pudding (1 portion)

powerbar proteinplus 80%• Protein supports

muscle growth and maintenance

• Low fat• All PowerBar products

are anti-doping tested • Contains no “aspar-

tame” sweetener and no collagen protein

• High quality and safety protein combined with delicious taste

strawberriesStrawberries are the only fruit with seeds on the outside. They are a mem-ber of the rose family.

Agar agarAgar agar is a gelatin substitute produced from a variety of sea-weed vegetation.

powerbar Whey Isolate Vanilla Whey isolate is a high-purity and very readily available whey protein-isolate that is obtained by means of an ion exchange process. It has a great biological value because of its high essential amino acid content.

Prepare the gelatin (or agar-agar) accord-ing to the instructions on the packet. Mix the protein powder and milk in a blender, add gelatin or agar-agar, and stir together. Fill a small bowl with the final mixture and refriger-ate. Garnish with the strawberries.

WIN! 1oF 20 powerbar protein products

WellEat CHANGE YOuR LIFE, CHANGE YOuR NuTRITION

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Nutrition

10 essential tips on what is best to eat in colder weather from Holmes Place nutrition expert Gemma Bischoff.

Get to sleep easierEating two kiwi fruit an hour before bedtime has been

shown to improve people’s ability to fall asleep faster at night.

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5Improve your immune systemBoosting your intake of the fol-

lowing nutrients can help prevent coughs and colds:Vitamin C – Brussels sprouts, broccoli, chili peppers, bell peppers, papaya, kiwi.Vitamin D – Cod liver oil, salmon, mack-erel, liver, eggs, and sunshine! This is the time of year you may want to consider taking a supplement to enhance vita-min D, since we have significantly less exposure to the sun (its natural source).zinc – Sesame seeds, pumpkin seeds, oysters, dark chocolate, almonds, Bra-zil nuts, turkey (dark meat), beef.

Ward off cold hands and feet Boost your circulation with

these warming foods:Ginger – not just warming but great for digestion and the immune system, too! Drink as a tea or add to cereal, soups, or stir-fries.Cayenne pepper – One of the best herbs for blood circulation. Add to curries, chili con carne, and soups.

Combat dry skinOmega 3 fish oils – These vi-tal fats have been shown to

protect against dry, scaly skin. Found in salmon, linseeds, herring, and an-chovies … foods that are also rich in protein.

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Fight fatigue Power through an afternoon slump by planning ahead.

Pack these nutrient-rich foods and you won’t be reaching for the coffee and chocolate at 3 p.m.: pumpkin seeds, natural yogurt, walnuts, green tea.

Defy depression Fight the autumn blues with-out putting on weight by

snacking on foods that boost the hap-py brain chemicals – walnuts, cottage cheese, sunflower seeds, lentils, avo-cado, milk, bananas.

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7ease your jointsAdd a cup of Epsom salts/magnesium sulfate to warm

bathwater and soak away your aches and pains. The warmth of the water en-ables the magnesium-rich salts to pen-etrate tissues, relaxing sore muscles.

beat cellulite Massaging the skin before your daily shower can stimu-

late the lymph glands, which helps to reduce cellulite.

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9kick up your digestive systemIncrease the fiber in your

diet – add 2 teaspoons of linseeds a day to your breakfast (muesli, por-ridge) – and be sure to drink enough water (around 1.5 liters a day).

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keep hydrated Water and sports drinks – Be-cause cold weather blunts

the thirst mechanism, winter athletes need to consciously consume fluids to replace the water they lose just through breathing. When you breathe in cold, dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water.


Nutrition

Nutrition Column

Holmes Place nutrition scientist Melanie Klenk, MSc is convinced that “regional nature provides exactly what we need at a given time of year.“

Fresh fromthe Field

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To do now: Store apples

The main harvest time for apples is right now — in autumn. If you

keep apples in a dark place with high humidity at a maximum of 10

degrees Celsius, they can stay fresh all winter long.

sparagus in December, straw-berries in February, and to-matoes all year round – we

have grown used to having access to a multitude of fruits and vegetables whenever we like. That is why, when shopping for groceries, we can lose all sense of the seasons. Who even still knows when zucchinis are in season? Or bell peppers? Or raspberries? The all-out, year-round availability of a broad range of vegetables and fruits certainly has its advantages, yet it also has some substantial negative aspects, both nutritional and environ-mental, that many of us are not even aware of. Choosing local, seasonal products from your region, on the other hand, of-fers a great number of health benefits:

Regional varieties of vegetables and fruits are allowed to become fully ripe, making them far richer in vitamins and phytochemicals than products that get harvested prema-turely so they can be transported over long distances. The time and distance involved in such long jour-neys also may reduce nutrient levels in produce.

The taste and scent of fruits and vegetables can best develop during natural harvest times in the open air on the farm. Sunlight and fresh air contribute to reaching the full taste and aroma.

Regional fruits and vegetables also include far fewer pesticides than

In the summertime, it may be easier to choose seasonal food. In the autumn and wintertime, though, far more kinds of fruits and vegetables get harvested in certain regions than many would believe. next to vitamin-rich and high-fiber cabbage, which gets harvested even in the coldest temperatures, the list includes beets, chicory, turnips, corn salad, radicchio, and various bul-bous and root vegetables (sunchokes, parsnips, black salsifies, etc.) – all fresh from the field in the autumn. Add to that the many kinds of fruits and vegetables that have no problem being stored all winter long. At the beginning of springtime, choice is the lowest as stockpiled supplies start running out and the new harvest is not yet in.

imported products. Plants that grow in fresh air rather than greenhouses are exposed to more sun-light, which, in turn, helps them dis-sipate nitrates better, reducing the need for pesticides.

In addition to these health rea-sons for eating regionally, seasonal products grown out of doors are also preferable from an ecological perspective. Because of their lower transport needs, they use less energy and fewer resources, and create far fewer pollutant emissions. Furthermore, heating up greenhouses takes a lot of primary energy, causing high CO2 emissions. even from a social point of view, re-gional products are beneficial. Di-rect marketing via farmers’ markets, straight-line deliveries to restaurants or consumers, and the like can con-tribute to ensuring the survival of local small and medium-sized farms. This, in turn, enhances the preservation of ru-ral, cultural landscapes and supports the uniqueness, life, economy, and independence of a region in many ways. The consumer also enjoys great-er transparency and security. Last but not least, the financial as-pect plays a big part. Local fruits and vegetables will be higher in quality, yet lower in price, because they do not involve the otherwise high trans-portation and energy costs of pro-duce trucked, flown, or shipped in from far away.

First choice: seasonal & regional

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our conclusion: people who choose regional and seasonal foods will benefit their health while enjoying

fresh, tasty products; helping their local economies and environments; and even saving money!

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If you would like to find out more about which vegetables and fruits

are in season when, be sure to check out our seasonal Food

Calendar in the center of this issue.

Seasonal in autumn/winter?

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Nutrition Column

Healthy frostingno celebration cake is complete without beautiful frosting on top. This healthy frosting will turn your cake into a visual and tasty marvel without piling on the calories.

Ingredients4 cups strained yogurt 1½ cup honey 2 teaspoons vanilla extract (or coconut rum)1 pinch sea salt

A perfect way to celebrate without regrets: A recipe for a nutritious birthday cake

1 Mix together the coconut flour, almond flour, and baking soda in a bowl and set it aside.

Beat the egg yolks with an electric beat-er until they are light and fluffy. Add the honey, butter, coconut oil, and vanilla extract to the beaten eggs and beat again on low speed for one minute.

Scrape the sides of the bowl and beat again on high speed for one minute or until the mixture is thick.

4 Lightly grease your cake pan(s) with coconut oil. You can either pour the batter into one large cake pan or divide it between two 9-inch cake pans to create a layered cake with frosting or filling between the layers.

Bake for 25 to 30 minutes or until the surface turns light brown in color and an inserted tooth-pick comes out clean.

3 Cover the frosting and place it in the refrigerator until needed for decorating top and sides of cake, and in between layers.

2 Whisk the strained yogurt with sea salt, vanilla extract, and honey until the ingre-dients are all well-combined.

1 Chill a metal bowl and whisks in the freezer for at least 15 minutes before us-ing them.

Place the jar of honey in warm water until the honey develops a more liquid consis-tency, then measure out 1½ cup.

2 Gradually add the dry flour ingredients to the mixture, while beating on low speed.

3 In a separate bowl, beat the egg whites on high speed for two to three minutes or until they turn foamy. Add in the sea salt and cream of tartar, and beat again until stiff peaks form.

Gently fold the egg whites into the egg mixture, without letting the egg whites lose their airiness.

Preparation: Preheat the oven to 180 degrees Celsius.

anniversary!Happy, healthy

Preparation:

Ingredients12 eggs, separated1¾ cup coconut flour, sifted1/8 cup almond flour 1/8 cup butter, melted1 cup coconut oil 1 cup honey 1 tablespoon vanilla extract 1 teaspoon baking soda ½ teaspoon cream of tartar ½ teaspoon sea salt

Fill ’er upIf you make this as a two-layer cake, you can be as creative as you want with the filling between the layers. For a surprise healthy filling, layer in some wholesome fruit like strawberries or peaches, and add in shredded coconut or lemon curd. If you want to keep it simple, just use the same frosting as on the top and sides of the cake. Te

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WIN! 1oF 5resTAUrANT VoUChers

Eat Well News

Ask the experts

f you can make it in new York, you can make it anywhere, particularly when it comes to the hard-fought

restaurant scene in Manhattan. na-noosh managed to establish itself there since 2007 with its fresh and healthy “Mediterranean goodness” concept. Thanks to Holmes Place, it now debuts in Europe, at Berlin Gendarmenmarkt. More franchises will open up soon. nanoosh serves fresh, authentic food like hummus, wraps, salads, and soups as well as home-made lemonades and iced teas using exclusively or-ganic ingredients, in a casual yet chic environment where you can feel and eat well at the same time.Mediterranean food in general, and hummus in particular, is tasty, light, and nutritious. The range of meals is

At Berlin Holmes Place GMT, Nanoosh just launched its first European franchise.

We are giving away coupons for the new nanoosh restaurant @ Berlin Holmes Place Gendarmenmarkt:1st prize: 40 €2nd prize: 30 €3rd–5th prize: 15 €To be used at the restaurant only. no cash value.

operating hours: Monday–saturday, 10:30 a.m.– 11 p.m.

sunday, 11 a.m.– 9:30 p.m.opening day: october 26, 2012

MoTTo: “MeDITerrANeAN GooDNess”

New in Europe:

Bio-SoulfoodMediterranian

based on a mixture of legumes, veg-gies, and all-natural meat meant to offer guests food that is both flavorful and healthy. Mediterranean is not only the theme for the dishes, but the ambiance also aims to capture the basic values of life in the Mediterranean. nanoosh is fast without being hectic, healthy without being boring, and high-class without being expensive.

have you ever wondered…..“What’s better, butter or marga-rine?”“Am I tired because of something I’m eating?”“What can I eat before training to improve my workout?”“should I use protein supplements?”

Now is your chance to get your nu-trition questions answered by our experts!simply send your question to the fol-lowing e-mail address with your name and also which club you are a mem-ber of: [email protected] best questions will be printed in the next One Life magazine (if you don’t wish for your name to be printed, please indicate this in your e-mail).

I


your guide to…

Herbal teas

Drink Well

Many different types of herbal teas are available today, made from not only fresh or dried leaves, but roots or blossoms as

well. Herbal teas can be consumed either hot or cold, and some are believed to have medicinal properties.


Drink Well

ere are a few herbal teas that you could use to keep you warm – while enjoying some of their possible health benefits – as the weather changes. (All are caffeine-free, which can enhance their soothing effects.)

Help to relax muscles, soothe anxiety, and improve sleep with … chamomile tea: Has a flowery, apple-like flavor.

Detox, cleanse, and aid digestion with … mint tea:As with ginger tea, easy to make at home with fresh mint leaves steeped in hot water, or with tea bags. Refreshing served hot and fantastic when chilled and served on ice with slices of orange.

Aid digestion and boost energy with … lemon-verbena/ verveine tea:A smooth, buttery lemon taste.

Reduce water-retention and support blood pressure reduction with … hibiscus tea:A very fruity, deep-red-colored tea with mild diuretic properties.

Get a vitamin C boost with … rosehip tea:A sweet, delicate flavor, but can become a little bitter if you leave the tea bag in too. Great for helping to ward off winter colds!

Help to fight off winter colds and boost alertness with … chrysanthemum tea:A delicate, flowery flavor.

Reduce nervous tension and fight wrinkles with … rooibos teas:Rich in antioxidants and available in many different flavors; very popular. Originates from South Africa.

Soothe sore throats, reduce nausea, and aid digestion with … ginger tea:Whether made with fresh root ginger in hot water or from teabags―flavor is spicy with a gentle kick.

Making your own fresh tea

isn’t hard.put lemon peel, chopped root

ginger, and apple slices for a few hours in the oven on low heat to dry. Anything you don’t use right

away can be stored for six to eight months in an air-tight container. Use 1–2 teaspoons of the mixture

with boiling water for 1 cup of tea. sweeten with ½ teaspoon honey, if you wish (honey contains soothing

natural antibacterial properties that can reduce pain when you

have a sore throat).

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WIN! 5 seTsof bärengold honey


Although yoga is primarily a spiritual process, many people practice it because of its numerous physical benefits: Yoga will help your muscles become more efficient and can dramatically improve your posture. The key to maximizing results and truly benefiting from yoga is combining it with a regular, dynamic fitness routine.

five fascinating facts you may not know

with yoga

WellFeel

helps people recover from injuriesThe asanas can relax and strengthen the muscles, while improved breathing helps to transport oxygenated blood to wounds and cuts. This also helps to re-duce intense pain in people with injuries.

5Makes you feel and look tallerRegular performance of asanas (poses) can help straighten the spine and generally improve the way we hold ourselves. This can create the illu-sion of looking taller, especially if your posture was poor.

For everyone – not just flexible peopleYoga poses are de-signed to boost flex-ibility in all individuals, whatever their genet-ics. After just a few weeks, you may find yourself capable of performing stretches you never would have thought possible.

Improves sleep quality Yoga relaxes the body and controls the nerves, facilitat-ing the transition from being awake to falling asleep, which improves the quality of sleep.

41 2 3Improves your breathingPeople who prac-tice yoga learn to breathe more ef-ficiently to perform each exercise to perfection. This can help boost chest wall expan-sion, which in turn will give the lungs greater capacity.

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Wellness

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.

with laughterfive fascinating facts you may not know

A natural muscle relaxantBecause laughter reduces physical tension, it can leave your muscles feeling relaxed for 45 min-utes. Humor allows you to “recharge” your body by dis-tracting yourself from negative thoughts.

5Good for your memoryAccording 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.

Triggers endorphinsLaughter increases the body’s produc-tion of endorphins, the “feel-good” chemicals that pro-vide a sense of well-being and can – by interacting with the brain’s opiate recep-tors – help overcome pain.

helps protect your heartLaughter improves your blood flow, which reduces your chance of suffering from a heart attack or other cardiovas-cular conditions.

41 2 3Improves immune functionLaughter helps T-cells become more ef-ficient and increases the number of anti-bodies in your body. When you laugh regularly, you are less likely to experience the negative effects of stress and anxiety.


Wellness

When Sport

Today, quality fabrics are not just easy on the eye, but have been proven to improve the workout experience. To help you be all set for your workout, Holmes Place offers

fashionable sports clothing and accessories in line with the hottest fall trends, now available in your local club shop.

Hot fall trendsMeets Fashion

street WearWhen fashion meets sport, it’s all about the Street Wear, bringing casual wear to your gym. Made from natural fibers, your workout clothes will not just be trendy, but more comfortable than ever!It’s hot, it’s trendy, and it’s in your club.


Shop

Athletic WearGo active with the brand-new Ath-letic Wear by Holmes Place. The new line, in exciting colors such as hot pink for women and red and navy blue for men and with beauti-ful prints, is made of technologically advanced fabrics that guarantee a perfect workout. Its moisture wick-ing features keep your skin cool and dry, and its flexible stretchiness gives you both improved comfort and enhanced performance.

AccessoriesAccessorize your outfits with thesestylish sport bags in brown and sleek panther black.

Green LivingWellness meets sport in the new Green Living collection. Made from bamboo and probably the most comfortable sportswear you have ever worn! Wel-come to the fall collection of the lux-urious Green Living line. Ideal for soft sports such as yoga and Pilates, but also great to wear outside. Available in both neutral and bright shades, the new Green Living line brings color andstyle to the studio. AuTuMn 2012 | hoLMes pLACe | 37

Shop

What led you to change your diet and eating habits?

Katerina: At the beginning of the new Year, I had started to realize that, despite how much I was exercising, I wasn’t achieving the desired effect. Just at the right moment, I joined the Holmes Place nutrition program Eat Well. As a complete amateur, I had no idea what I was doing wrong. I genuinely thought that I was eating healthy, but, as it turned out, that was not entirely the case. unfortunately, the general advice on “healthy eat-ing” in the media ended up hurting me more than it helped. In addition, I wanted to see how I was doing in terms of proportion of fat to muscle mass, so I was glad that my nutritionist was able to monitor both of those.

Why did you decide to join the nutrition program at Holmes Place?

Katerina: It seemed like the easiest way. Proven references and profes-sionalism definitely played a role. Fur-thermore, given that I have been a member of Holmes Place for almost three years, I found it natural to have exercise and nutrition services in one place. When there is such an elegant solution almost under your nose, it’s awesome.

How did you like your new eating plan?

Katerina: The menu I liked, although in the beginning, it took some time to get used to it. It all tasted great, though, so I started eating foods that I didn’t even realize were available

Eating PreviousKaterina sometimes ate portions

that were too big or too small. Her food choices often were unbalanced and low in fiber, carbs, and protein,

leaving her hungry in the evening. She did try to consume vegetables

regularly, but had little success and only ate a few of them. Holmes

Place nutrition expert Iva Veselá describes how she helped Katerina

lose 10 kilos.

Iva VeseláNutrition expert

at Holmes Place Prague, Czech Republic

Success Story

What a differencethe Right Food

can make a Holmes Place success story

on the market, and today I cannot imagine my daily eating regime with-out them.

Did you enjoy your consultations?Katerina: I always enjoyed the consul-tations. Every consultation met my ex-pectations 100%. No problem or ques-tion was ever left unanswered, and there can’t be any doubt about the professional approach. It was an ex-cellent partnership. Our local nutrition-ist, Iva, has my greatest admiration for what she helped me achieve in such a short time.

What kind of sports activity did you choose during your weight loss plan?

Katerina: In the beginning, I did car-dio exercise four times a week for an hour at a time, and spent one day a week just on toning all the major muscle groups. Currently, I include cardio training for 30 minutes, more or less, during the whole week after a studio hour, and 60 minutes cardio only once or twice a week. So far it works great – it gives me the desired results, so I have no reason to change

anything, but I’ll see how it goes from now on.

How does it feel to lose about 10 kg? What about your wardrobe?

Katerina: The feeling is, of course, wonderful. My wardrobe I renew gradually; after all, I’m still not at my target weight – I can still lose a few more centimeters and kilograms. However, the clothes I wore three months ago are completely useless to me now.

How do your family and friends respond to the new you?

Katerina: The reaction of my friends and family has been entirely positive right from the beginning. Lots of peo-ple recognized the changes, both at work and at home, so I can’t complain about a lack of interest. In addition, since I lost the weight, a few people close to me have also now started a nutrition and exercise plan. I’m glad I was able to inspire them. I am happy to be an example and help them to a healthier lifestyle in their own way.

exerciseBefore working with Holmes Place, Katerina did strength workouts five to six times a week. I recommended that she focus more on cardio with aerobics. During her previous exercise activities, Katerina did not monitor her heart rate. Our goal was to keep to 135 pulses per minute. At first, Katerina thought she was doing too little and that she would not lose weight. After we explained that it is harder for the body to use fat stores

during high-intensity training, she switched to interval train-ing and soon saw success. The problem with fat stored in thighs and belly is that it must be tackled over the long term.

sedentary job In part because Katerina has a sedentary job, her legs be-gan to show small broken veins. The new diet included plenty of rutin and vitamin C, which will help strengthen capillaries, and lecithin from

soy products, which promotes cell regeneration. I recommended she get up and stretch regularly at work, to reduce the tendency for her legs to swell.

Allergies, immunityKaterina had to prevent cross-over food allergies. That’s why I recommended that she watch her protein intake, take probiotics and prebiotics, and watch the types of fats in her diet. Plant fats (nuts, seeds), cold-pressed oils, and

fish containing omega-3 fatty acids are the best options for enhancing immunity.

CelluliteTo combat cellulite, I ad-vised Katerina to concen-trate on improving her blood and lymphatic circulation with cardio, sauna, and massage. I told her not to cross one leg over the other leg when sitting down or stand or sit for too long, and to limit alcohol intake and detoxify regularly.

Date 14.2 31.5 12.9

Weight (kg): 76.5 65.1 65Body fat (%): 34.5 28.8 26.4Body fat (kg): 26.4 18.7 17.4Bone mass (kg): 2.5 2.4 2.5Muscle mass (%): 62.22 67.59 69.85Muscle mass (kg): 47.6 44 46.1Body water (%): 49 52.8 53.2BEE (kcal/kJ): 6439 5903 6112Visceral fat: 4 2 2Metabolic age: 43 28 24Physical condition: 2 5 5BMI: 24.98 21.26 21.55Waist: 93 79 73Hips: 105 96 95WHR: 0.89 0.82 0.75

before 14.2 After 31.5

katerina, 28 years old, 175 cmMember of Holmes Place Prague,

Czech Republic

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Success Story


n early September, all of Holmes Place Cologne’s rookies managed to complete their “project triath-

lon” successfully by crossing the finish line of the CologneTriathlonWeekend (CTW) “Smart Distance” (700 m – 24 km – 7 km), and that even with smiles on their faces.For the very first time, Cologne Holmes Place had offered a training program specifically for curious triathlon rook-ies, to help them achieve the neces-sary groundwork, technique, and confidence in swimming, cycling, and running to compete in such an event.The 10 participating club members were all total triathlon rookies of dif-ferent ages and altogether different performance levels. Preparations took four months of intense training, with strong motivation but also a lot of fun. bike, spinning and triathlon coach Jens Thalmann (“Thalfahrt”) created

a training plan that took into consid-eration individual capabilities and provided all the elements needed for participants to achieve their individu-al goals.supporting each other and discov-ering triathlon as a rewarding hobby was an important element of the en-terprise, in which not winning a race, but rather developing team spirit, was the main focus. It may be hard to believe, but interval training in pouring rain turned out to be turned out to be a highlight of the train-ing regimen of the training regimen. Ten days before the competition, the amount of training was reduced so participants could feel well-rested, and be able to enjoy the event. Holmes Place would like to thank ev-eryone involved for a wonderful time and congratulates all the finishers for their extraordinary achievements.

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News & Events

as an adventureTriathlon

Holmes Place at Gürzenich in Cologne, Germany, recently enabled 10 brave rookies to participate in and complete

their very first triathlon, at the CologneTriathlonWeekend. The club’s sports director, Mandy Fikus, describes

what led to achieving that goal.

I

A place for ChildrenFitness for short legs

Many fitness studios have down-right negative attitudes toward children. Not so at holmes place! Many holmes place clubs offer pro-fessional child care while you work out, and some even have special classes just for children – from chil-dren’s yoga to learning to swim to kiddy fitness. one good example is the berlin holmes place club at ostkreuz. since october 1, it has offered a whole program of classes exclusively for children. There is an amazing range for different age groups: yoga, chil-dren’s combat sports, peter pan & princess Lillifee classes for toddlers, and more. You can find out more at the club’s reception desk or from [email protected].



he Atlantis Bahía Real offers its guests a world full of elegance, first-class service, and a commit-

ment to perfection that embraces the traveler as soon as entering the hotel. It is of particular importance for guests to forget their everyday stress, which should not be too hard, given the soothing sounds of the ocean and the enchanting scent of jasmine in the air. Gourmets can look forward to no few-er than five different restaurants in the hotel, each with a different, diversified cuisine and ambience perfect for any event. Each has superior service, cre-

Pure-white sandy beaches, a cyan sea, 300 sunny days a year – the Spanish isle of Fuerteventura is an amazing holiday

destination. In one of its most beautiful places, the award-winning Gran Hotel Atlantis Bahía Real can be found.

in ParadiseFive days

As a Holmes Place member, you will receive a 10% rebate when booking your next stay at the Gran hotel At-lantis bahía real (tel: 0034 928 537153 or www.atlantisbahiareal.com). The code is HPLACE and the offer is valid from now until December 2013.

T

ative cooking, and absolutely delight-ful culinary highlights. Take time to relax your mind and body in the luxurious 3,000-square-meter Spa Bahía Vital, with its 17 areas of treatment and a breathtaking view of the Atlantic.The goal of the hotel’s very own fitness studio is to offer an exclusive service that is tailor-made for each guest. In the bright, sun-flooded exercise areas, sports and exercise become fun. The studio has a room for classes; a fit-

ness room with cardio, strength, and body-shaping devices; and a wellness terrace complete with outdoor Ja-cuzzi. On top of that, there are many popular classes such as yoga, Pilates, spinning, and kickboxing. The hotel’s personal trainers will study your profile and write up a custom-made fitness and nutrition program for you, taking emotional and mental aspects into consideration. You can improve not only strength and fitness, but your ex-ercise routines as well.We are giving away a hotel stay for two people at the Atlantis bahía real on Fuerteventura, with five nights in a double room, including breakfast (flights and hotel transfers are not in-cluded; the offer is not good in the month of August or for Christmas, New Year’s eve, or easter). The value of this exciting getaway giveaway is 1,250 euros.

WIN! 1oF 1

http://www.atlantisbahiareal.com

pUbLIsherHolmes Place Lifestyle Clubs GmbH

Charlottenstraße 6510117 Berlin Germany

Tel.: +49 (0) 30 209 148 48Fax: +49 (0) 30 209 148 45

pUbLIshING CoMpANYJ.L.King Publishing London Ltd.

79 Church LaneMill End, RickmansworthHertfordshire, WD3 8Pu

united KingdomTel.: +44 (0) 203 384 486 0

[email protected]

MANAGING DIreCTor Jeffrey L. King

eDITor-IN-ChIeFClaudia Wiegand

Tel.: +49 (0) 30 364 626 22Mobile: +49 (0) 176 27 27 49 15

[email protected]

GerMAN eDITorIAL ADDressJ.L.King Publishing London Ltd.

Postfach 02 12 4710123 Berlin

DeutschlandTel.: +49 (0) 30 893 718 76Fax: +49 (0) 30 364 638 10

ADVerTIsINGTel.: +49 (0) 30 893 718 76

pr & proMoTIoNsChristin Brauer

[email protected]

GrAphICs & DesIGNIrina Tarnavskaya (Art Director)

Artur Kamenir (Photo Editor)

eDITorIAL sTAFFJames Hetherington, Juveria Farooq,

Gemma Bischoff, Melanie Klenk, Miriam Abel, Tereza Rak, natalie Aus-laender, Lucie Nováčková, Ortal Ul-

man, Tatianna Hightower, Sean Turner

TrANsLATIoNClaudia Wiegand

prooFreADINGRuth E. Thaler-Carter

ONE LIFE AT The App sToreLook for “Holmes Place” or “One Life Holmes Place”

CoVer phoToMaridav/Fotolia

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, including electronic, mechanical, photocopying, recording, or otherwise, without prior written permission from the publisher. Views

expressed by editorial contributors do not necessar-ily reflect the views of the publisher.

Sweepstakes


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hoW To eNTer oUr sWeepsTAkes


zUMbA @ home!If you just cannot get enough of zumba and want to keep at it at home, the third part of 505 Games’ cool zumba console games, Zumba Fitness Core, is the solu-tion! “Core” concentrates on abdominal muscles with his Latin pop, so you can keep working on that sixpack while dancing. We are giving away an Xbox360 console with kinect, plus all three available zum-ba games, including the brandnew zumba Fitness Core by 505 Games. runner-ups 2 and 3 will receive the zumba game bund-le. The added value is about 730 euro.

Puma-Outfits How about adding a little color to those grey au-tumn days? no problem, thanks to new sports out-fits by Puma! Singer Fernanda Brandao (Hot Banditoz) gets her motivational extra kick by wearing these colorful, breathable sports clothes for her daily dance and training programs. The Brazilian-born former judge of a major German casting show (the equiva-lent of American Idol) was Germany’s youngest licensed fitness coach in aerobics, body pump, and tae bo at the age of 16. For Fernanda, the FormLite XT from Puma is an ideal workout acces-sory. Puma’s new sports shoe is light as a feather and yet offers steady foot-ing. We are giving away 2 complete puma sports outfits, each with shoes, clothes, and accessories (as seen above).

One Life – on the go!Both our English and German editions are accessible as iOS apps for the iPhone and iPad. Check them out and enjoy One Life in every aspect of your life — be it large or small!To obtain a German print issue, just send an e-mail to [email protected]. At the iTunes app store, look for “holmes place” or “one Life holmes place.”

The perfect honey for herbal teasBärengold (www.berlinerhonig.de) is a collective of Berlin and other German

beekeepers offering fresh-pressed, unmixed, and fairly traded spe-

cialty honey. Fruit tree blossom honey is fruity and creamy; cole-seed honey is mild, creamy, and

robust; robinia honey is liquid with a flowery bouquet and a light pep-

per note. All these honeys are outstandingly well-suited to sweetening herbal teas (see pages 32–33).We are giving away 5 bärengold honey sets with 3 different kinds of honey each.

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 for the power-

slide XC Trainer is November 29, 2012 (please include your shoe size). All

the other contests end on December 31, 2012. There is no right of appeal.

1of2WIN!

WIN!

WIN!


http://www.jlking-publishing.com




http://www.berlinerhonig.de

http://www.onelife-mag.com

www.holmesplace.com

one life. live it well

http://www.holmesplace.com

one life magazine two-year anniversary edition autumn 2012

Documents

holmes place magazine

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right food

autumn issue

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