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Be healthy, be happy
ContentsGet set for success q Where do I start? 2
Get to know yourselfq Know your body shape and the most suitable exercises for you 6
q Tracking your measurements 11
Get goingq The right fitness routine 16
q Cardio training 17
- Cycling 18
- Swimming 19
- Running 20
q Strength training (resistance) 23
q Group exercise classes 24
q Yoga/Pilates 27
q Hotel room workout 28
q Rate of perceived exertion 39
Get your diet right q It’s hip to be healthy! 42
q Understanding the nutrition facts label 46
q The healthy kitchen 50
q Don’t go shopping when hungry! 52
q Weekly menu plan 53
q Making healthy choices 54
q So what can I eat? 56
q Foods choices 58
q Sample menu 60
q Get your questions answered 61
q References and useful websites 62
Get set for success
Get set for success
The yo-yo effectWhen you begin to shape up, be aware of the yo-yo effect. You might exercise and eat healthily for a while only to lose motivation, become physically inactive and adopt old, unhealthy eating habits once again. Set yourself realistic goals and you’re more likely to gain long term success.
While the impact on your physical appearance should not be ignored, remember that maintaining optimal physical and mental fitness is the primary reason for leading an active and healthy lifestyle. Research proves that regular exercise helps to delay the onset or decrease the chance of developing manylife-threatening conditions, including heart disease and strokes, and can relieve depression and anxiety.
Stick with the programmeWhether you learn a sport, spend an hour in the gym three times a week or take a 30-minute walk daily, you need to maintain a regular programme of physical activity. Do something you enjoy and pair it with healthy eating habits and you’re more likely to continue. You should not begin your exercise programme with unrealistic expectations of achieving the perfect body. While you might be inspired by other people’s looks, your primary goal of exercising and healthy eating is your own wellbeing and the confidence it gives you.
No two are the sameWe all have different body shapes, sizes and types. Your success in achieving optimum fitness relies on a careful assessment of what you can do with your body, so try to avoid comparing yourself with others. You will have a better idea of your own potential and the changes you need to make in your lifestyle to achieve a fitness level that’s right for you.
Sleep wellWhen you work in different time zones and at different times of day, it can affect your sleep pattern. It’s important to ensure you get enough sleep each night and, according to separate studies from the University of Chicago and the University of Columbia, a lack of sleep may mean you’re more susceptible to weight gain and obesity.
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Smart goals A healthy lifestyle is all about planning. The best goals are SMART:
Specific - set a well-defined goalMeasurable - establish criteria so you can measure your progressAchievable - set goals within your reachRealistic - this means ‘doable’, not easyTime-based - create a deadline, without one it’s easy to lose motivation
Where do I start?This book has been compiled to assist you in your quest for a healthier lifestyle and will help you:q Formulate clear and attainable goalsq Educate you in reaching and maintaining your healthq Increase your knowledge to sustain a healthy flying lifestyleWhen you’re constantly on the move, it can be a challenge to find time to manage your personal fitness and wellbeing. However, it’s important to be aware that time devoted to a personal fitness plan will definitely help you maintain peak performance in a physically demanding work environment.
Realistic goals for successMaking healthier lifestyle choices is only the first step. More than a gym membership, it is preparation and commitment to a realistic set of goals that will help you achieve a healthier lifestyle. Without them, motivation will soon fade.
Get to know yourself
Get to know
yourself
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How to improve your sleeping patternsq Make your bedroom a sanctuary dedicated to sleep in whatever way makes you feel most comfortable. Avoid sleeping on the sofa wherever possible.q Don’t allow any external influences in the bedroom, for example, no TV, radio, laptop, iPad, iPhone etc. Switch off the TV or PC one hour before you want to sleep.q Avoid any bright lights in your bedroom. Exchange your light bulbs for the lowest wattage you can find and use lamp shades wherever possible.q Have your last meal two hours before you intend to sleep, but don’t try to sleep if you’re hungry.q Keep the bedroom temperature cool and comfortable.q If you still cannot sleep 45 minutes after lights out, get up and read a book for 30 minutes then try again.
To help your body readjust to Dubai timings:q Set your alarm based on 1.5 hour sleep cycles (1.5, 3, 4.5, 6 or 7.5 hours sleep).q Leave your curtains open (if privacy allows) to let the natural light in, which will help wake you naturally.q Get up as soon as your alarm goes off, have a cool shower and eat some quality proteins and vegetables for breakfast (this can be pre-prepared, such as an omelette).q In the morning, get outside into direct sunlight as soon as possible as this will help your alertness.q Be active in the afternoon (not necessarily the gym) but try to avoid direct sunlight at this time.q Have a light dinner no later than two hours before you want to sleep.
Ready, steady, go!q Set yourself realistic goals - weekly, monthly and yearlyq Stay focused - put your mind into your muscleq Challenge yourself - vary your routine every few weeksq Keep exercise fun - try new activitiesq Train all your muscle groups - arms, shoulders, chest, back, legs and abs
The TubeYou have a tube body shape if:q Your chest or bust, waist and hips are a similar widthq You have an undefined waistq Your figure is straight up and down
Your special features
Upper bodyThis body tends to lack curves. The upper body is relativelysquare with a small chest and back.
ArmsThe arms are long and thin, but have no definitionor apparent strength (strong arms with good muscle tonehave a curious way of making the whole body look fitter,taller and more curvaceous).
Hips and thighsThe hip area is rarely wider than the waist or shoulders, with lean thighs that often lack shape.
WaistA particular characteristic of the tube figure is that there tends to be little or no definition around the waist – the torso is essentially straight up and down.
Lower bodyLong, lean and often with little excess body fat, the tube shape usually has a slender lower half right down to the feet.
Workout goalsDevelop strong well-defined shoulders: Enhance the upper body to create the illusion of curves – wider shoulders leading to a small waist.
Tone arms and build up body strength: Tube shapes tend to lack definition on their slender arms. Build up strength and muscle tone in the upper body with dumbbell workouts and high repetitions or body weight exercises focusing on the arms.
Accentuate your waistline: Working your shoulder and chest area together with a strong and flat stomach you will accentuate the V shape.
Create a bottom: Work the gluteus and hamstring muscles (bottom and back of the legs) to give your legs more shape.
Know your body shape and the most suitable exercises for youAlthough genes determine your natural body shape, other factors such as diet, lifestyle and exercise play an important role in helping you make the best of your personal attributes.
Determine which shape you have from the following descriptions and find out how to use exercise to balance your body and get the most from it.
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The Hourglass (females only)You have an hourglass body shape if:q Your shoulders and hips are a similar widthq You have a well-defined waistq Your figure has classic female curves
Your special features
Shoulders and chestWhile your shoulders need little work, the rear part of theshoulders and the supporting muscles around the shoulderblades should be used to encourage a ‘pulling back’ andlifting of the chest to improve posture.
Upper and lower backGood posture is vital to achieve balance and open the waistline. The lower back plays a crucial role in lifting the pelvis and creating a shapely bottom. You can create definition to prevent the bottom from ‘slumping’ over the backs of the legs.
ArmsHourglass arms usually require some toning and definition and you can do this without increasing bulk.
WaistThis is the main feature of an hourglass shape. Sculpt and tone your waistline to help it remain defined.
Hips, bottom and legsThis is the main area where hourglass shapes may need to focus. As with the shoulders, the hips are reasonably wide and the bottom is proportionate. Thighs are shapely but may need some work to improve the underlying muscle.
Workout goals (females only)Make the most of your curves: Create balance between all parts of your body by doing regular cardio exercise.
Improve your posture: Work on your back muscles to create support, avoid back-related problems through slouching and make the most of your curves.
Focus on the back of the legs to balance the thighs: Hamstring workwill help to redefine the curve between your buttocks and thighs. Combinehamstring and lower back exercise to lift the pelvis at the back, raise the bottom and define the curves at the backs of your thighs.
Fine tune the waist: Flatten and strengthen your defined waist throughabdominal work.
The AppleYou have an apple body shape if:q You have a full bust/chest, waist and upper backq You tend to hold weight around your abdomenq Your bottom is small and flat
Your special features
ArmsThe apple has well-shaped arms but the upper arms may beflabby. The wrists and forearms are comparatively smaller.
ChestThe chest area is large, giving a top-heavy appearance.Although this is the first place the apple tends to puton weight, it’s also the easiest place to lose it.
Upper and lower backThe broad, strong back of the apple has a tendency to retain weight.
Waist and stomachThe waist definition is dependent on the muscle tone beneath. As with the back, the waist and stomach tend to store body fat and this can make an apple body look bulkier than it really is, even if not overweight.
Hips, bottom and legsThe lower body of the apple is usually a real asset. The hips are narrow in proportion to the width of the shoulders, the bottom is small and flat and the legs are lean but shapely.
Workout goalsReduce body fat: Apples tend to store body weight around the waist and stomach, so high-intensity, fat burning exercises will create a flat and fabulous tummy.
Use your muscles: Fat burning programmes use aerobic exercises. Engage the larger muscles of the upper body to help burn fat from the arms, chest and midriff and define the upper back.
Tone and strengthen the upper body: The apple boasts a strong chest and upper back area. Concentrate on defining and balancing your upper body with your lower half.
Emphasise your strengths: Tone your lean legs by doing exercises that work your thighs, calves and ankles.
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The PearYou have a pear body shape if:q Your hips are wider than your shoulders and bust/chestq You have a well-defined waist and shapely, prominent bottom
Your special features
ArmsPear shapes tend to lack shape and definition in the arms,but they respond well to exercise and are one of the easiestareas to strengthen and tone
Shoulders and upper backThe shoulders are narrow and the slim upper back carrieslittle body fat, giving this area a very svelte appearance. Pears have generous hips and bottom, so this area can be worked on to bring the body into balance.
Hips and thighsThis is where the pear tends to carry the most weight. Typically, excess body fat is held just above the hips (or sometimes from below the ribs in the upper back) down to the tops of the thighs. This area responds well to exercise, though it’s important not to overwork it.
BottomIn profile, the pear’s bottom blends with the tops of the thighs. As with the hips and thighs, the appropriate exercise will help to lift the buttocks so the whole body has a more sculpted and shapely appearance.
Workout goalsDevelop strong, well-defined shoulders: By strengthening and visually widening the upper body, you can create a better balance between your shoulders and hips.
Accentuate the form of the upper back: Exercises that concentrateon improving the underlying muscles will improve your posture.
Reduce fat on the hips, bottom and thighs: Focus on exercises that help to reduce any excess body fat stored here. Pear shapes often spend too much time on lower body work, but this can build up mass in the hips and thighs. Instead, slim the area to give shape to the bottom and definition between the buttocks and thighs.
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Tracking your measurementsWeighing yourself is an effective way to track your weight loss progress, but don’t underestimate the importance of also tracking your measurements. This can provide more insight into how your body is changing.
For example, if you lose weight quickly, this could be due to water and muscle loss if you’re not eating and exercising properly. On the other hand, if you’re doing consistent and sufficient exercise, your efforts may not show on the scales as fat is displaced by muscle. Your hard work will show, however, in your measurements. By tracking your measurements weekly or even monthly, you can celebrate your success and think about where you could make a healthier choice in future.
What to doUse a tape measure on the following parts of your body and record themon the following page. To chart your progress accurately, it’s vital to takemeasurements from the same place, on the same day and at the same timefor each body part.
ChestPlace the tape measure around your chest so that it runs across your nipple line.
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Today
After 1 week
After 2 weeks
After 3 weeks
After 4 weeks
After 5 weeks
After 6 weeks
After 7 weeks
After 8 weeks
After 9 weeks
After 10 weeks
After 3 months
After 6 months
Date Chest Waist Hips Thigh Arm
My measurements chart
What is BMI? BMI is the measure of body weight in relation to height. It can also provide a way of correlating weight to the likelihood of illness. Take note that BMI does not take into account muscle percentage.
To calculate your BMI visit Cabin Crew Portal, Health & Lifestylesection or iLearn on MLZ.
WaistPlace the tape measure around your waist so that it runs across your tummy button.
HipsPlace the tape measure around your hips at the widest point.
ThighPlace the tape measure around your leg at the widest part of your thigh.
Upper armPlace the tape measure around the widest part of your upper arm.
What it all meansA waist circumference of over 80 centimetres (31 ½ inches) for women and over 94 centimetres (37 inches) for men indicate excess abdominal fat, which is a greater health risk than fat stored around your hips and thighs. The other four measurements will help you track your weight loss progress and providea constant source of motivation.
Now that you know your body shape, which areas of your body to focus on during training and how to take and record your measurements, it’s time to get moving.
L R L R
Week4
Week8
Week12
Week16
Week20
Week24
BeginningMeasurements
Date
Weight (kg)
BMI (kg/m2)
Energy levels(low, medium, high)
Get going
14
Male height (m) to weight (kg) ratio
BMI 20 Height BMI 27
49 1.56 66
49 1.57 67
50 1.58 67
51 1.59 68
51 1.60 69
52 1.61 70
52 1.62 71
53 1.63 72
54 1.64 73
54 1.65 74
55 1.66 74
56 1.67 75
56 1.68 76
57 1.69 77
58 1.70 78
58 1.71 79
59 1.72 80
60 1.73 81
61 1.74 82
61 1.75 83
62 1.76 84
63 1.77 85
63 1.78 86
64 1.79 87
65 1.80 87
66 1.81 88
66 1.82 89
67 1.83 90
68 1.84 91
68 1.85 92
69 1.86 93
70 1.87 94
71 1.88 95
71 1.89 96
72 1.90 97
73 1.91 98
74 1.92 100
Female height (m) to weight (kg) ratio
BMI 18 Height BMI 25
44 1.56 61
44 1.57 62
45 1.58 62
46 1.59 63
46 1.60 64
47 1.61 65
47 1.62 66
48 1.63 66
48 1.64 67
49 1.65 68
50 1.66 69
50 1.67 70
51 1.68 71
51 1.69 71
52 1.70 72
53 1.71 73
53 1.72 74
54 1.73 75
54 1.74 76
55 1.75 77
56 1.76 77
56 1.77 78
57 1.78 79
58 1.79 80
58 1.80 81
59 1.81 82
60 1.82 83
60 1.83 84
61 1.84 85
62 1.85 86
62 1.86 86
63 1.87 87
64 1.88 88
64 1.89 89
65 1.90 90
66 1.91 91
66 1.92 92
Get going
BMI chart
The right fitness routineIt will take four to six weeks of following a structured exercise programme before you start to see any physical changes in your body. However, before this, you may find your stress levels decrease and your mood and concentration improve.
Keep a record of what you doYour exercise routine should be based on the principle of ‘progressive overload’, which means you should be more demanding of yourself as your fitness improves. Whatever exercise routine you choose to follow, try to do this at least two to three times per week. Make a note of exactly what you do in each workout to be sure you’re making the most of your exercise. Try to improve on one thing each workout - that could be one more rep, an extra kilo lifted or one more hill or minute run. By charting your progress you will see the improvements you have made, which will help keep you motivated.
To keep a record of what you do, please refer to the training log on page 40.
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Cardio trainingAerobic training is an essential part of any fitness programme. A good levelof aerobic fitness has been proven to guard against heart disease and stressrelated disorders. Aerobic simply means ‘with oxygen’; your body needsoxygen to function and to help it burn energy. When you train aerobically by swimming, cycling or running, for example, you raise your heart rate and so increase your body’s consumption of oxygen. This not only benefits the heart and lungs and improves circulation, it also increases the rate at which you burn energy.
HIIT Training (High Intensity Interval training)If you want to take your training of fat loss to another level without spending hours in the gym, then HIIT training could be just what you’re looking for.HIIT is considered to be much more effective than normal cardio because the intensity is higher and you can increase both your aerobic and anaerobic endurance while burning more fat than ever before.
High intensity interval training describes any workout that alternates between intense bursts of activity and fixed periods of less intensive activity or evencomplete rest. For example, a good starter workout would be one minute running as fast as you can, followed by two minutes walking. Repeat that at three-minute intervals five times for a 15-minute fat blasting workout.
One of the best things about a HIIT workout is you don’t require any equipment and you can adapt it to whatever time and space restraints you have.
CyclingA great low-impact cardiovascular exercise, cycling works the quadriceps or quads - the muscles at the front of the thighs - and tones the legs. Ensure that your bicycle is the correct size for your height and limb length.
Using the cycling machineCycling on a stationary bicycle may seem straightforward, but good technique is important and the better it is the more effective your workout will be.
Choose an appropriate speed in relation to the resistance – 85 to 90 revolutions per minute (rpm) is the optimum level for fat burning.
Training tipsq Interval training – choose a moderate resistance that allows you to work in your optimum training zone, then raise the intensity by increasing the resistance, rising out of the saddle and sprinting for short periods.q When cycling outdoors, plan routes that will involve cycling over hills to vary the intensity of your workout.q Maintain good posture at all times, especially when fatigued – there may be a tendency to hunch over the handlebars when tired.q If you cycle for long periods, wear padded cycling shorts that help cushion your groin against the saddle.You can take cycling to the next level by joining an rpm/Spinning class – more details can be found under Group Exercises on pages 24-26.
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SwimmingSince swimming is an aerobic exercise, it helps you strengthen your heart and increase the blood circulation throughout your body. Studies have shown that swimming for even 30 minutes a day can greatly reduce the risk of coronary heart disease, reduces blood pressure and the risk of stroke.
Every kick and every arm stroke is a resistance exercise in itself. Water is about 12 times denser than air, which means every muscle in your body must push you ahead against the resistance of the water, which builds endurance, improves muscle strength and tone.
Training tipsq Warm-up in the water. Before you begin the session in earnest, swim two or three slower lengths, varying your strokes. q Interval training - instead of swimming up and down at the same speed, vary your pace. For example, swim one length very fast, then swim two lengths of a stroke that you find easier.q Improve technique and strength by practising with flotation boards. q Cool down at the end of the session. Do two lengths at a comfortable pace, then dry off and follow a basic cool down routine.
RunningA relaxed posture and good running technique will minimise the risk of injury, which means you’re more likely to continue running in the future. The more you run, the more you will get out of it and the more you will enjoy it.
Training tipsq Always maintain a heel-toe action when running.q Build up the distance and the time you run in small increments, particularly if you’re new to running.q When you want to quicken your pace, ensure you work the arms harder as well as the legs.q When running up hill, alter your body weight forward in the stride to allow for the steeper gradient.q When sprinting, alter your running action so you run on the balls of your feet, rather than maintaining the heel-toe action.q Where possible, run on grass rather than tarmac so there is greater shock absorption for your legs.q Seek advice from a good sports shop to find trainers that are most suitable for the way you run.q Always wear cotton socks that allow your feet to breathe.
If your aim is to increase your endurance, use the plan on the facing pageto build up to a 40 minute (approximately five kilometre) run. The more your fitness improves, the longer your run can be.
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Monday Run 60 secs, walk 3 mins. Repeat 3 more times (Total: 16 mins)Tuesday RestWednesday Run 60 secs, walk 3 mins. Repeat 3 more times (Total: 16 mins)Thursday RestFriday Run 60 secs, walk 3 mins. Repeat 3 more times (Total: 16 mins)Saturday RestSunday 30 mins brisk walk
Week One
Monday Run 60 secs, walk 2 mins. Repeat 5 more times. (Total: 18 mins)Tuesday RestWednesday Run 60 secs, walk 2 mins. Repeat 5 more times. (Total: 18 mins)Thursday RestFriday Run 60 secs, walk 2 mins. Repeat 5 more times. (Total: 18 mins)Saturday RestSunday 30 mins brisk walk
Week Two
Week FourMonday Run 60 secs, walk 2 mins. Repeat 7 more times. (Total: 24 mins)Tuesday RestWednesday Run 60 secs, walk 2 mins. Repeat 7 more times. (Total: 24 mins)Thursday RestFriday Run 60 secs, walk 2 mins. Repeat 7 more times. (Total: 24 mins)Saturday RestSunday 35 mins brisk walk
Monday Run 60 secs, walk 2 mins. Repeat 6 more times. (Total: 21 mins)Tuesday RestWednesday Run 60 secs, walk 2 mins. Repeat 6 more times. (Total: 21 mins)Thursday RestFriday Run 60 secs, walk 2 mins. Repeat 6 more times. (Total: 21 mins)Saturday RestSunday 30 mins brisk walk
Week Three
Monday Run 60 secs, walk 2 mins. Repeat 8 more times. (Total: 27 mins)Tuesday RestWednesday Swap in a different kind of exercise session here – do anything from brisk walking, swimming or cycling to weights or an aerobics class. Aim for a 30 mins gentle workout – doing either just one activity or a mix of two 15 mins workouts adding up to 30 mins.Thursday RestFriday Run 60 secs, walk 2 mins. Repeat 8 more times. (Total: 27 mins)Saturday RestSunday Run 60 secs, walk 2 mins. Repeat 8 more times (Total: 27 mins)
Week Five
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Week SixMonday Run 2 mins, walk 2 mins. Repeat 6 more times. (Total: 28 mins)Tuesday RestWednesday Free session – 30 mins brisk walking/dancing/cycling/ swimming/weights – whatever you like! Thursday RestFriday Run 2 mins, walk 2 mins. Repeat 6 more times. (Total: 28 mins)Saturday RestSunday Run 2 mins, walk 2 mins. Repeat 6 more times (Total: 28 mins)
Monday Run 2 mins, walk 2 mins. Repeat 7 more times. (Total: 32 mins)Tuesday RestWednesday Free session – 30 mins to do a fun activity!Thursday RestFriday Run 2 mins, walk 2 mins. Repeat 7 more times. (Total: 32 mins)Saturday RestSunday Run 2 mins, walk 2 mins. Repeat 7 more times (Total: 32 mins)
Week Seven
Week EightMonday Run 3 mins, walk 2 mins. Repeat 6 more times. (Total: 35 mins)Tuesday RestWednesday Try to increase your free session to 40 minutes.Thursday RestFriday Run 3 mins, walk 2 mins. Repeat 6 more times. (Total: 35 mins)Saturday RestSunday Run 2 mins, walk 2 mins. Repeat 6 more times (Total: 35 mins)
Week NineMonday Run 3 mins, walk 2 mins. Repeat 6 more times. (Total: 35 mins)Tuesday RestWednesday Free session - 40 mins of any activity you choose and don’t forget to have fun!Thursday RestFriday Run 3 mins, walk 60 secs. Repeat 8 more times. (Total: 36 mins)Saturday RestSunday Run 2 mins, walk 60 secs. Repeat 8 more times (Total: 36 mins)
Week TenMonday Run 3 mins, walk 60 secs. Repeat 8 more times. (Total: 36 mins)Tuesday RestWednesday 40 mins free session Thursday RestFriday Run 3 mins, walk 60 secs. Repeat 8 more times. (Total: 36 mins)Saturday RestSunday Run 2 mins, walk 60 secs. Repeat 9 more times (Total: 40 mins)
Strength training (resistance)Unlike cardiovascular training, which is about increasing respiration, resistance training focuses on muscle size and strength and also relies less on gravity.Do this using your body parts in opposition to each other or another static force, such as weights or machines.
There are two main categories of resistance exercises: q Isotonic – when a body part is pushing against another body partq Isometric – when a body part is holding or resisting a force
Increase your lean muscle mass through resistance training to improve your physique and posture, as well as increase your strength. After a fewmonths of training, your muscles adapt to the same training routine and maynot respond to the work you put in at the gym. One simple strategy is to slow down your training repetitions. Decrease the speed of each repetition when you lift weights to help you eliminate momentum, maximising tension on your muscles. This in turn will stimulate greater muscle fibre breakdown and make your muscles stronger and firmer without any additional changes.
BODYPUMP™BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weights inspire you to get the results you want.
BODYATTACK™BODYATTACK™ is the sports inspired cardio workout for building strength and stamina. Thishigh-energy interval training classcombines athletic aerobicmovements with strength and stabilisation exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals – from the weekend athlete to the hard-core competitor!
Group exercise classesExercise classes can be a great way to get a vigorous workout, burn calories and keep your muscles in shape. Plus you will be with like-minded people with similar fitness goals to you. The following examples are from LES MILLS™ group fitness programmes, which are run at many gyms across the world. Check out these exercise classes or similar ones in your gym, meet new friends and you will be motivating each other in no time at all.
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BODYCOMBAT™BODYCOMBAT™ is theempowering cardio workout where you’re totally unleashed. This fiercely energetic programme is inspired by martial arts and draws from a wide array of disciplines such as Karate, Boxing, Taekwondo, Tai Chi and Muay Tai. Supported by driving music and powerful role model instructors - strike, punch, kick and kata your way through calories to superior cardio fitness.
TRX™TRX™ Suspension Trainingharnesses the way your bodynaturally moves and allows you to control how easy or hard you want to work in a fun and dynamicworkout. The TRX™ Suspension Training programme builds strength, balance, flexibility and endurance that burns fat fast. Regular training will improve your performance in daily activities, recreation and sports and help you reach your fitness goals.
BODYBALANCE™BODYBALANCE™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centred and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a stateof harmony and balance.
ZUMBA™ZUMBA™ exercises include music with fast and slow rhythms, as well as resistance training. It’s a Latin American dance-inspired fitness programme that involves dance and aerobic elements such as hip-hop, soca, samba, salsa, merengue, mambo, martial arts, Bollywood and belly dance moves combined with squats and lunges. There are seven different typesof classes for different levelsof age and exertion, includingAqua Zumba, which is enjoyedin a swimming pool.
SPINNING™SPINNING™ is a popular group cycling fitness class, an unmatched way to make your fitness goals a reality. Spinning classes are done in a fitness studio, with various lights and music settings to create an energised atmosphere. Instructors guide the class through workout phases, from warm-ups, steady up tempo cadences, sprints and climbs, all the way to cool-downs. With no complicated moves to learn and music that begs your legs to pedal, getting into the best shape of your life has never been more fun!
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Yoga/PilatesWhether you choose yoga or pilates, you will still be getting a great workout as both are equally good. It’s entirely your own personal preference which one to enjoy regularly, and will depend on your fitness objectives and your philosophy.
YogaIf you’re looking to reduce stress and find quiet time for reflection, you might enjoy yoga. Philosophically, yoga takes a holistic approach to connect mind, body and spirit and to encourage a life and body balance. In this way, yoga encourages you to be aware of your feelings and emotions as well as the physical aspects of the movements. The aim is to strengthen muscle groups equally by holding static poses while using a variety of breathing techniques to create mental and physical balance. The focus is on flexibility over toning and strength, though you will find it enhances both. You may like to use yoga as a good complement to separate strength training.
Bikram Yoga takes your flexibility even further by working each part of the body through a series of 26 postures over a 90-minute period. This is practised in a room heated to 40.6 degrees centigrade with 40 per cent humidity. The heat helps you to achieve a deeper stretch, prevent injury and increase your circulation, which helps to remove impurities from your body.
PilatesPilates considers the mind and body. Physically, pilates concentrates on strengthening your core muscles and aims to improve techniques of mental concentration, breathing and movement. The core in pilates is called your powerhouse, and the focus is on stability and toning this area rather than the flexibility of yoga, though practice will benefit both.
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Hotel room workoutIf you find gym facilities are not available while on your layover, simply pack an exertube (sometimes called a resistance band) which you can buy from most sports shops and follow the short work out below. Remember, something is always better than nothing.
Jogging on the spot 5 mins as a warm up
Squats 20 reps
Body lift 20 reps
Power lunge 20 reps
Donkey kicks 15 reps
Jogging on the spot 30 secs sprints
Tricep dips 15 reps
Shoulder press 20 reps per side
Lateral raises 15 reps
Bicep curls (alternating) 30 reps
Skipping 30 secs
Ab crunches 20 reps
Oblique crosses (alternate) 30 reps
Back extension 20 reps
Reverse curl 15 reps
Repeat all exercises once more through, then cool down
Exercise Perform
5 minutes1. Standing with your feet hip-width apart, lift your leg as though you were going to take a short step forward. Quickly lower it, bouncing from one foot to the other.
2. Repeat until you have completed the warm-up time. Take short, fast steps and don’t bring your knees up too high. Keep your arms loose and face forward with your neck and shoulders relaxed and your back straight and strong.
Jogging on the spot – warm upIf you can’t go for a run outside, you can jog on the spot and receive the same warm-up benefits.
20 reps, increasing to 25, then 301. Stand with your feet hip-width apart and knees slightly bent. Keep your back straight and your hands on your hips. 2. Bend your knees to about 90 degrees, allowing your body to lean forward slightly until it’s at right angles to your thighs, as though you were about to sit on a chair. Keep your feet firmly on the floor.
SquatsThis exercise will help get your heart rate going and warm-up the lower body. Take care to keep your stomach pulled in tight and your bottom tucked under.
Body liftA great exercise for your bottom and the back of your legs.
20 reps, increasing to 30, then 40 reps with practice1. Stand with your feet hip-width apart and your hands on your hips. Face straight ahead and place one foot forward about one stride length from the back leg.
2. Bend your knees to bring your front knee directly over your front foot. The movement should be downwards rather than forwards; put your weight onto the heel of your front foot to work the buttock muscle most effectively.
20 reps, increasing to 301. Lie on your back with your feet on the floor and your knees at 90 degrees. Place your arms by your sides, palms facing down.
2. Raise your pelvis until your body is straight from your knees to your chest. Pointing your toes up or away from you, squeeze your buttocks. Slowly lower to the start position and repeat.
3. To make this exercise more difficult, raise one leg as shown here.
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Power lungeA demanding exercise, this lunge works the muscles in the legs and hips. For best results, take it slowly: two or three seconds on the way down and the same on the way up.
15 reps on each side, increasing to 25, the 30 reps with practice1. Get on all fours on the mat (hands under shoulders, knees under hips). 2. Keep your right knee bent 90 degrees, flex your right foot and lift your knee to hip level.
3. Lower your knee without touching the floor and lift again.
Jog for 30 seconds, increasing to 45 seconds, then 60 secondsSpeed up your heart rate and jog quickly on the spot. Keep your arms loose and your head firm.
Jogging on the spot
Donkey kicksThis is a fantastic exercise to help tone the hamstrings and gluteus muscles.This area is quite difficult to sculpt and strengthen and is often neglected duringa workout.
Revitalise your body at this point in the workout with a quick jog. The quicker you jog, the more calories you will burn.
Tricep dipsThis is an exceptionally good way to define and strengthen the triceps. You can make it more difficult by moving your feet as far away as possible from the support.
15 reps, increasing to 20, then 25 reps with practice
1. Standing with your back to the sofa or bench, position your heels 60-90 centimetres (2–3 feet) in front of you. Grip the edge of the support with an overhand wide grip (palms down) and push yourself up so that your arms are fully extended and perpendicular to the floor.
2. Bending your arms, descend towards the floor until your upper arms are parallel to the floor. Push back up to the start position.
20 reps each side, increasing to 30, then 40 reps with practice1. Grasp the exertube behind your arm so your elbow is bent 90 degrees. Keep your abdominals tight at all times.
2. Lift your arm straight up. Exhale as you extend and take care not to lock your arm straight. Breathe in as you return to the start position.
Shoulder pressThis exercise works the deltoids, or shoulder muscles. Using a simple rubber band mechanism, the exertube offers resistance for the muscles. Make sureyou have enough of the exertube (under your feet) to hold firm.
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Bicep curls (alternating)
30 reps, increasing to 40, then 50 reps with practice1. Stand on the exertube with feet hip-width apart. Gripping the handles of the exertube, bend your right arm towards your shoulder, keeping the left arm by your side.
2. Lower your right arm then lift the left arm towards your shoulder. Keep your body strong and the movement slow and controlled as you complete the reps, alternating arms.
Lateral raises
15 reps, increasing to 20, then 25 reps with practice1. Stand with your feet hip-width apart, knees slightly bent. Start with your arms by your sides, holding the exertube so your palms face inwards.
2. Slowly lift your arms away from your sides, keeping your elbows slightly bent, until your hands are at shoulder level. Keep your palms facing down; don’t allow your hands to twist. Return to the start position.
This exercise also works the deltoids. Ensure you maintain good posture throughout.
This is a good exercise for the arms as it creates definition and strengthin the biceps.
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20 reps, increasing to 40, then 50 with practice1. Lie on your back with your feet firmly on the floor, knees bent and your hands by the side of your head.
2. Curl your shoulders forwards, keeping your lower back on the floor. Tense the abdominals, breathing out as you lift and breathing in as you lower slowly to the start position. Each repetition should take about four to five seconds.
30 seconds, increasing to 45 seconds, then 60 seconds with practice1. Stand with your feet together and your back straight. Hold the ends of the skipping rope with the rope behind your heels. Pass the rope over your head and as it approaches your feet, lightly bounce them off the floor. Aim to keep both feet together and spring from the balls of your feet. Don’t jump too high because this can jar your knees. Rest for 30 seconds before moving on to the next exercise.
SkippingThis is one of the quickest ways to raise your heart rate.
Ab crunchesThis is an effective abdominal exercise. Keep the movement slow and controlled, concentrating on good technique, and your eyes focused onthe ceiling.
30 reps, increasing to 40, then 50 reps with practice1. Lie on your back with your knees together and legs raised so your thighs are at 90 degrees to the floor. Keep your abdominal muscles pulled in tight and your back pressed into the floor. Place your hands by your ears.
2. Raise one elbow and shoulder towards your opposite knee. Alternate sides until you complete all the reps. For an easier work out, keep your feet on the ground.
20 reps, increasing to 30, then 40 reps with practice1. Lie down flat on your front. Place your hands either side of your head, keeping your head down.2. Breathe out and at the same time raise your head and upper body off the floor, taking care not to tense the neck muscles. Hold for one second, then breathe in as you lower yourself to the floor. Maintain a slow and controlled movement at all times.
Oblique crosses (alternate)Raising your legs in the air for this exercise means you use your abdominal muscles to keep your balance. Keep your legs together to maximise the effort.
Back extensionThis exercise concentrates on strengthening your back. It improves yourposture and is a particularly good exercise to do if you spend a lot of timesitting down.
Reverse curlA nice complement to the back extension, this exercise helps to strengthen and tone the lower abdomen.
15 reps, increasing to 25, then 30 reps with practice1. Lie on your back with your arms out to the sides, legs in the air. Keep your shoulders and head on the floor at all times. 2. Tighten your lower abdominals and curl your legs and pelvis towards your ribcage. Make sure your feet never come back further than your head. Hold for one second then return to the start position, using your stomach muscles to control the movement.
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Upper body
Cool down stretchesAfter completing your warm up and selected sport/activity, a cool down period is advised to allow the body enough time to gradually transit from intense movement to normal daily activity. Stretching for five to ten minutes is beneficial in removing muscle waste products such as lactic acid, etc. as they can often cause muscle soreness. During a fitness program stretching after physical activity is an added benefit allowing a greater increase in muscle flexibility.
Upper back stretchWith your feet hip-width apart and legs slightly bent, straighten your arms out in front, hands clasped. Push your hands away from you to feel the stretch. Hold for 15 seconds.
Chest stretchStand as before. Clasp your hands behind your back. Lift your armsbehind you until you can feel the stretch across your chest. Hold for15 seconds, then return to the start.
Shoulder stretchStand as before. Bend your right arm across your body so your forearm is by your left shoulder. Place your left hand on your upper arm to stretch a bit further. Hold for 15 seconds, then repeat with the other arm.
Spine rotationLie on your back, arms outstretched. Bend both legs then drop your knees to one side so one knee touches the floor. Keep your shoulders flat on the floor. Hold for 15 seconds, then repeat on the other side.
Lower backLie on your back. Holding the tops of your shins, bring both knees in close to your chest until you can feel the stretch in your lower back. Hold for 15 seconds, then slowly return to the start position.
Tricep stretchStand as before. Raise one arm and place the hand over your back. Gently push the elbow back with your other hand. Hold for 10 seconds, then repeat the stretch with the other arm.
Lower bodyGlute stretchLie on your back, right knee bent and right foot on the floor. Cross your left leg over. Holding behind the right thigh,pull your leg towards you. Hold for10 seconds. Repeat with the left leg.
Hamstring stretchPlace your right foot in front of you with your leg straight. Bend your left leg slightly. Bend from the hips until you feel the stretch, then hold for10 seconds. Repeat with the left leg.
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Prone quadricep stretchLie face down on the floor. Bring one leg up behind you to hold the foot. Keep your hips on the floor and head down. Hold for 10 seconds. Repeat with the other leg.
Hip flexorKneel down, then step forward with one foot. Slide your back leg behind you. Straighten up and place both hands on your front knee. Hold for 10 seconds. Repeat with the other leg.
Inner thigh stretchSit with your back straight. Place the soles of your feet together. Holding your ankles, pull your feet in towards you. Hold for 10 seconds, then gently ease the stretch a little further.
Calf stretchStand with your feet together. Step back with one foot, pushing into the heel and bending your other leg slightly. Keep your heels on the floor. Hold for 10 seconds. Repeat with the other leg.
Rate of perceived exertionMeasure the intensity of your training using the rate of perceived exertion (RPE) scale below. The levels relate to phrases describing how easy or difficult you find an activity.
Aim to stay between Level 4 and 6 for a steady rate of exercise. For interval training, stay at Level 8 or 9 for a fast pace and Level 3 or 4 for a slow pace. Level 10 shows you how you feel after physically and mentally challenging activities or after an exercise stress test.
Level 1: Easiest – like you’re sitting on a couch Level 2: Easy – you feel comfortable Level 3: Less easy – you’re breathing harder Level 4: Moderate – you’re breaking into a sweat, but you can still talk Level 5: Moderately hard – you’re sweating, but you can still talk Level 6: Hard – it’s getting tough and the conversation is waning Level 7: Really hard – you’re sweating profusely and cannot maintain a conversation Level 8: Extremely hard – you’re panting and cannot talk at all Level 9-10: Too much – you cannot keep this level up
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Get your diet right
Get your diet right
Being healthyHealthy eating has many benefits. Aside from increased energy and anincreased feeling of wellbeing, a healthy diet will also help you manage your weight as well as decrease your risk of developing chronic weight-relateddiseases.
Can you eat all kinds of foods?In a nutshell, yes. However, this does not give you an excuse to have pizza,fizzy drinks and chocolate every day. It’s about balance. Food is one of life’s pleasures, and you can allow yourself to have that occasional squareof chocolate (the darker the better). It’s important to remember that cravingsoccur for a variety of reasons. If you have cravings, ask yourself why. Try delaying yourself for 20 minutes, and if you really have to give in, make sure these foods are kept to a minimum and balanced out with lots of healthy, wholesome foods.
What you drink can make a differenceWhat you drink during the day is just as important as what you eat. It’s easyto forget to take this into consideration, which results in consuming unwantedcalories. Most fizzy drinks and even juices contain a vast amount of sugar,which can lead to weight gain.
Another important point to remember is the amount of sugar in energy drinks. Gatorade, Red Bull, Power Horse and Pocari Sweat, to name a few, are nowa regular feature in briefing rooms and training college for crew looking for an extra boost. Unfortunately, unless you’re a hard-core athlete, these drinks may be leading you in the wrong direction.
It’s hip to be healthy!
Packed with easily digestible sugars, these drinks rapidly raise blood glucose levels. As the levels rise, the body switches off its fat burning mechanism. Inaddition, the salt content of the drink, along with the diuretic effect of thecaffeine, leaves you dehydrated. So now you feel thirsty and crave something sweet. So what do you do? You drink more energy drinks!
Over time your body becomes used to the effects, which means you need more to get the same energy rush. Insulin levels remain high as it takes more of the hormone to deal with the sugar levels, and high insulin levels means no fatburning. Mood swings, low energy levels, sugar craving and weight gain are what you can expect from long-term exposure to too many energy drinks.
Unless you’re training for a marathon or another extreme activity, avoid these energy dense, low nutrition drinks at all costs. Water should always be your choice for rehydration.
Stay hydratedA low calorie diet will achieve weight loss. However, without the right combination of healthy food and adequate exercise, the weight will consist of roughly 70 per cent water. This is lost mostly from the muscles (which are made up of 75 per cent water), with only 25 per cent fat loss and 5 per cent proteins. Weight training, combined with a sensible eating plan, ensures your muscles are hydrated enough inside the cells so they function efficiently and that the weight loss is achieved through fat reduction and not fluid loss. Your metabolic rate will also rise, which means that you lose excess fat and are less likely to retain water.
Every time you exercise, it’s important to drink plenty of water to maintain adequate levels of hydration. This enables a healthy transfer of water between all your body’s tissues and prevents water retention because your body does not feel it needs to hold on to water for emergencies.
Replenish your body’s fluid levels with water lost in sweat through aerobic exercise. With resistance training, you may feel less inclined to drink an adequate amount of water as you don’t lose fluid in an obvious way – through sweating. However, as large amounts of fluid are stored in the muscles, a process of acidic build-up commences during resistance training, making water consumption just as important as if you were sweating profusely.
Digestion of carbohydratesCarbohydrates take the form of either sugars or starches (complex carbohydrates are a long chain of sugar molecules strung together). Most carbohydrates break down to approximately half glucose and half fructose. Glucose can be used directly by your cells for energy, whereas fructose must first be converted into glucose or fat by your liver in much the same way as alcohol is.
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Glucose is critical for life as it’s the energy our cells need to function and is essential for your brain cells. After a good night’s sleep your normal blood glucose may be as little as four to five grams. When glucose levels start to rise too high (hyperglycaemia) after a large carbohydrate-based meal or drink,a cascade of hormones are stimulated so the extra sugar can be converted into glycogen for instant energy or stored as fat for future use.
This cascade causes a number of reactions in the body:1. We stop burning fat (blood sugar levels must be brought down before the body will burn fat).2. The body will try to burn the sugar as quickly as possible (imagine a child at a birthday party after a large slice of birthday cake and a fizzy drink).3. Sugar is stored for later use (in the muscles, so there’s limited storage space).4. Whatever is left is stored as body fat (unlimited storage space).
Insulin deals with blood glucose and can be seen as a dam, holding back stored energy (body fat) and forcing more of the energy you consume to be stored. Repeatedly raised insulin levels can lead to the body becoming less sensitive to the effects of the hormone. This is known as insulin resistance and is the first step to developing type 2 diabetes.
If blood glucose levels are allowed to drop too low (hypoglycaemia), the body will start to crave sugar, meaning you will want to eat or drink something sweet.
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Do’sq Eat five to six small meals a dayq Eat every two to three hoursq Drink at least two litres of water a dayq Consume adequate healthy fats (essential fatty acids) each day. EFAs are necessary fats the human body cannot synthesise and must be obtained through diet. You can find them in oily fish (salmon, tuna, mackerel and sardines), flax seeds, flaxseed oil and in sunflower and sesame seedsq Control (or avoid) alcohol (another form of sugar)q Depend on fresh fruit and vegetables for fibre, vitamins and enzymesq Stick to proper portion sizes – give up super-sizing
You may suffer some of the following symptoms:q Loss of concentration or dizzinessq Mood swingsq Headacheq Lethargy (lack of energy)q Feeling cold
We don’t need to consume anywhere near the amounts of carbohydratestypically consumed in the modern Western diet (often in excess of 300 grams per day!). But if you drop glucose levels too quickly, you may start to feel unwell and want sugar to compensate.
If you restrict the amount of added and refined carbohydrates you eat andincrease the amount of vegetables, salad (sources of healthy carbohydrates) and lean proteins, insulin levels will drop, allowing the body to release the stored energy from your fat cells. This will be greatly enhanced when you do this alongside increased activity as you will give the body reason to burnglucose and deplete glycogen stores in the muscles.
Don’tsq Never skip meals, especially breakfastq Avoid over-processed or refined foods, especially white flour and sugarq Avoid all trans fatq Avoid sugar loaded sodas and juices
JACK’S DAY JILL’S DAY
Nutrition factsServing size 1 order 291g (291 g)
Amount per serving
Calories 710 Calories from fat 387
% daily value*
Total fat 43g 66%
Saturated fat 13g 65%
Trans-fat 1g
Cholesterol 85mg 28%
Sodium 980mg 41%
Total carbohydrate 52g 17%
Dietary fibre 4g 16%
Sugars 11g
Protein 31g
Vitamin A 20% • Vitamin C 15%
Calcium 15% • Iron 35%
Percent daily values are based on a 2,000 calorie diet.Your daily values may be higher or lower depending on your caloric needs.
Calories 2,000 2,500Total fat Less than 65g 80gSat fat Less than 20g 25gCholesterol Less than 300mg 300mgSodium Less than 2,400mg 2,400mgTotal carbohydrate 300g 375gFibre 25g 30g
Calories per gram:Fat 9 • Carbohydrate 4 • Protein 4
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Understanding the nutrition facts labelIt’s important to understand all the information presented in a nutrition facts label and to know what to look out for. You can then make an informed and healthy decision. Below is a label from a Burger King Original Whopper Sandwich.
1. Serving size Not to be confused with portion size, this is the recommended serving size and can be measured in a number of ways including weight (grams), cups and pieces.
2. Calories This is the amount of calories based on the serving size. Remember, everyone’s ideal calorie intake is based on their own individual needs including sex, weight and level of activity.
Calories from fat Based on the amount of calories exclusively from the fat content. You should choose foods with less than 30 per cent of their calories taken from fat.
3. Total fat This is the amount of fat per serving (not to be confused with portion or package size) in grams and in per cent daily value. Based on a recom mended intake of 65 grams of fat and 20 grams of saturated fat, the per cent daily value is a guide to how much of your daily intake of fat is contained in one serving. It’s worthwhile noting there’s no per cent daily value of trans fats, as only trace amounts should be consumed to maintain a healthy diet. Fat is needed in the diet as it’s essential for the absorption of the fat soluble vitamins (A, D, E and K) and antioxidants.
Saturated fat This is the component of the fat content that comes from animal and dairy products, measured in grams. You should choose foods with two grams or less of saturated fat as high levels increase your risk of coronary artery disease.
© www.NutritionData.com
8. Sugars Sugars, those naturally occurring and from artificial sources, form part of the total carbohydrate count and are measured in grams. Remember to consume sugar in moderation. One teaspoon is equivalent to four grams.
9. Protein This refers to the amount of protein per serving measured in grams. Protein is a vital part of your diet as it’s one of the main building blocks of the body and serves as an important source of fuel. Protein is found in meat, poultry, fish, dairy, soya products, eggs, nuts and beans.
10. Vitamins and minerals Vitamins and minerals play a unique and varied role in maintaining your health. You should aim to consume 100 per cent of these nutrients each day to help keep the body functioning properly and prevent nutrition related diseases. You can do this by ensuring you eat a healthy, varied and balanced diet with lots of fresh, unprocessed whole foods. If you know you’re struggling to eat a balanced diet, it’s acceptable to use a good quality multivitamin supplement from time to time.
11. Percent daily value This is the percentage of your daily required intake in a serving, based on an average 2,000 calories for a moderately active person. The optimum amount of calories required per day varies based on many factors. Your requirement may be higher or lower than this.
Product labels You will often see products labelled as low fat, low calorie etc. The list below will help to guide you in making more informed choices. Low calorie – 40 calories or less per serving Low fat – three grams of fat or less per serving (however, be aware this will mean it may be higher in sugar) Low saturated fat – 0.5 grams or less of trans fat and one gram or less of saturated fat Low cholesterol – 20 milligrams or less Sodium free – 0.5 milligrams or less Sugar free – 0.5 grams or less of table sugar
Other labels you may see include: High: Any product labelled as high in a certain vitamin or mineral means it contains 20 per cent or more of the daily requirement in one serving. This can also be expressed as ‘rich in’ or an ‘excellent source of’.
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Trans fats Trans fats occur naturally only rarely and in trace amounts. Trans fats are partially hydrogenated oils usually found in processed items such as fast food, fried or snack foods and some baked goods. It was introduced to prolong shelf life, decrease refrigeration requirements and provide a low-cost substitute for animal fat such as lard and butter. All nutrition labels must now include information on trans fats. It’s important to note whether the food has partially hydrogenated oils listed in the ingredients – if so, it contains trans fats.
4. Cholesterol Cholesterol is another form of fat that, if consumed in large quantities, results in cholesterol plaque deposits in your artery walls which narrows the passageway, decreasing the blood flow. Try to limit your cholesterol intake to 300 milligrams daily. The main sources are organ meats, such as liver, alongside dairy products, shrimps and egg yolk. Particles called lipoproteins carry cholesterol in the blood. There are two kinds of lipoproteins you need to know about: LDL and HDL.q Low-density lipoproteins (LDL) cholesterol makes up the majority of the body’s cholesterol. LDL is known as ‘bad’ cholesterol because having high levels can lead to a build-up in the arteries and result in heart disease.q High-density lipoproteins (HDL) cholesterol absorbs cholesterol and carries it back to the liver, which flushes it from the body. High levels of HDL, or ‘good’ cholesterol, reduces the risk of heart disease and stroke. Exercise can help reduce LDL and increase levels of HDL.
5. Sodium Essentially salt; it forms an important part of a balanced diet and ensures fluid balance and blood pressure. However, intake should be limited to 2,300 milligrams daily as high sodium diets can cause high blood pressure.
6. Total carbohydrates This is the total amount of carbohydrates per serving measured in grams. You will find this listed as two different components: sugars and fibre. Find out more on page 43 and 44.
7. Dietary fibre Dietary fibre is very important as it promotes the movement of material through your digestive system. It also helps to regulate the time taken to digest your food, which is important to ensure stable blood sugar levels. Dietary fibre is found in fruits and vegetables, whole grains, oats, nuts and seeds.
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Light: A product marketed as ‘light’ or ‘lite’ means it has less than one third of the calories usually found in a particular type of food. This can also mean 50 per cent less sodium than usually found in the same food group.
Ingredient list This forms part of the nutrition label. The ingredients are listed in order of dominance (largest percentage by volume at the beginning).
The healthy kitchenWe have put together a list of some of the healthy foods you should havereadily available in your kitchen. This shopping list will make your trip to thesupermarket much easier and ensure you have all the ingredients on hand to make a variety of healthy meals.
Oils, vinegars and condimentsq Oils: extra virgin olive oil, canola oil, coconut oilq Vinegars: distilled white, cider, red wine, balsamic, riceq Dijon mustardq Reduced-fat mayonnaiseq Reduced-sodium soy sauceq Prepared pestoq Salsaq Hot sauce
Seasoningsq Saltq Black pepperq Dried herbs and spices: ground cumin, cayenne pepper, chilli powder, crushed red pepper, rosemary, thyme leaves, oregano, Italian seasoning blend, tarragon leaves, ground ginger, ground garlicq Cinnamon powder Canned goods and bottled itemsq Canned tomatoes, tomato pasteq Reduced-sodium brothsq Canned beans: cannellini, kidney, checkpeas (garbanzo beans)q Canned lentilsq Tuna and salmon chunks in spring waterq Coconut milk
Grains and legumesq Whole-wheat pastaq Brown rice
q Whole-wheat couscousq Regular and quick-cooking barley (try to use regular instead of pearl barley)q Bulgurq Rolled oatsq Dried lentilsq Quinoa
Nuts, seeds and dried fruitq Unsalted walnuts, pecans, almondsq Sesame seeds, pumpkin seeds, sunflower seeds and flaxseedq Dried apricots, datesq Peanut butter (natural), almond butter
Refrigerator basicsq Low fat milkq Reduced-fat sour creamq Eggsq Tofuq Cheese: low fat cottage cheese, cheddar, feta, parmesan, mozzarellaq Non-fat or low-fat plain yoghurt (avoid fruit yoghurts)
Freezer basicsq Frozen fruit (blueberries are great in smoothies)q Frozen vegetables: edamame (soybeans), broccoli, vegetable mix, peas, spinach
Don’t go shopping when hungry!
Shopping listMeat, chicken and fish:
Dairy, chilled and frozen:
Fruit and vegetables:
Pantry:
Bakery:
Other:
Meal planner
If you eat before you go shopping, hunger won’t influence your decisions and you will find it easier to buy only what’s on your shopping list.
Photocopy this menu plan and use it through the next 12 weeks to plan your meals and snacks. Complete the ‘What I actually ate’ column to see if you have been sticking to your menu plan. If you have not, use the ‘How I was feeling’ column to try and understand why you have made other choices.
Weekly menu planBreakfast Snack Lunch DinnerSnackDay
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
What I plan to eat
What I actually ate
How I was feeling
What I plan to eat
What I actually ate
How I was feeling
What I plan to eat
What I actually ate
How I was feeling
What I plan to eat
What I actually ate
How I was feeling
What I plan to eat
What I actually ate
How I was feeling
What I plan to eat
What I actually ate
How I was feeling
What I plan to eat
What I actually ate
How I was feeling
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Making healthier choicesUnderstandably you will want to go out for dinner from time to time (and when on your layovers). Fast food restaurants may offer convenient, relatively inexpensive food, but the average amount of calories, sodium and fat in one meal is often the same, if not more, than your recommended daily amount.
There is an abundance of choice here in Dubai and it can be difficult to know what to choose. Much of this is related to the infamous ‘Friday brunch’: all you can eat and drink. Follow the below tips to prevent sabotaging your healthy lifestyle.
1. Make sure you start with the salad selection Eating a green leafy salad and vegetables with an oil based dressing will provide you with a good source of vitamins and fibre and take the edge off your hunger. This is the only table you should visit more than once. But stay clear of the bread basket – bread is not a vegetable!
2. Always take a small plate from the dessert or salad table when you choose your main course This way, even if you’re tempted to take an extra portion, you will be limited to what you can fit on the plate.
3. Choose meats that don’t automatically come with a carbohydrate For example, spaghetti, lasagne, curry or anything breaded. Steak, seafood, tofu and BBQ chicken are much better sources of protein and should be served with steamed vegetables.
4. Wait 20 minutes before heading back for seconds It takes the body about 20 minutes to register it’s full. Unfortunately for us, we can eat a lot more than we need to in the same amount of time. This is especially true when we’re at a buffet where we are not limited to the speed of the waiter to get our next course.
5. Avoid the dessert table Naturally sweet foods provide fibre which slows down the absorption rate of sugar, preventing the sugar rush. Unfortunately you would be hard pressed to find any fibre on the dessert table at the buffet. If you do have a craving for something sweet, then a small selection of fresh fruits is your best choice.
6. Drink plenty of water With zero calories and exactly what your body needs to rehydrate, water should always be your drink of choice. If you’re looking for a little more taste, then a slice of lemon or a small amount of freshly squeezed fruit juice added to the water will give it a little more zest.
7. Control alcohol intake The body is not able to effectively metabolise alcohol for nutritional benefit and most of the calories consumed are converted straight to body fat. Add this to the extra calories of your mixer and you’re on a slippery slope to weight gain. If you’re going to drink, stick to a glass of red wine and alternate alcoholic drinks with water to stay hydrated.
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q Clear soupsq Salads including chicken and seafoodq Grilled, lean red meatsq Baked fishq Vegetables (raw or cooked)q Fresh fruit
q Stir friesq Clear short soupsq Crab and corn soupq Steamed dim sumsq Peking duckq Spare ribsq Chicken wings q Paneer q Vegetable curriesq Yoghurt dipsq Tandoori dishesq Lamb or chicken vindalooq Dalq Cucumber, yoghurt and coconut sambal
q Stir-fried bean curd dishes q Grilled seafood or chicken with vegetablesq Dishes containing coconut milk or peanut sauce
q Fried foodsq Cheese, cream or other rich sauces and gravyq Chipsq Fish in batterq Biscuitsq Chocolate
q Prawn crackersq Fried riceq Crispy dishesq Deep-fried prawns, fish, dim sums, spring rolls, wontons q Pilau riceq Pappadumsq Koftasq Samosas, pakorasq Paratha breadq Naan and roti breads
q Fried riceq Deep-fried puffsq Fried noodles
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So what can I eat?Avoid
Avoid
Choose
Choose
q Caprese saladq Minestrone soupq Calamari saladq Veal scaloppini (no cream sauce), ossobucco q Bolognese (with a small portion of wholemeal spaghetti)
q Miso soupq Sushi (with brown rice)q Sashimiq Yakitori and noodle dishes (soba or udon)q Edamameq Yudofuq Shabu-shabu
q Hummus or eggplant dipq Tabboulehq Shish kebabsq Kibbehq Marinated beansq Mixed grills
q Stir-fried seafoodq Vegetable and chicken dishesq Vegetable curriesq Clear soups
q Rice paper rollsq Saladsq Seafood or crab dishesq Bo luc lac
q Garlic and herb breadq Salami, cabana and other processed meatsq Fried calamari or seafoodq Cream sauces such as carbonara, alfredo boscaiola, zabaglioneq Cassataq Pizzaq Ravioli with meat or spinach
q Tempura (fried in batter)q Sukiyaki (fried in beef fat)q Sushi (with rolls of white rice)
q Falafelq Spicy sausagesq Baklavaq Manakeesh
q Deep-fried spring rollsq Dumplingsq Mango sticky rice q Noodle based dishes q Deep-fried food such as spring rollsq Crispy noodles
Café-stylefoods
Chinese
Indian
Indonesian
Japanese
MiddleEastern
Thai
Vietnamese
Italian
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Food choicesFoods to be avoided as much as possible:q Sugar, honey, syrup, jam, jelly or candy (sweets and biscuits)q White rice, macaroni, spaghetti and noodlesq White flour and food items based from flour, including bread, muffins, croissantsq Most common breakfast cereals (high in sugar)q Milk and milk based puddingsq French fries and potato chips (crisps)q Flavoured yoghurtq Canned fruitq All fruit juicesq All sports drinks and sweetened canned beverages, eg: Coke, 7-Up, Gatorade
Foods to eat in limited amounts:q Quinoaq Brown pasta, brown riceq Wholemeal breads, protein breadq Sauces and gravyq Oatmeal and porridgeq Cheese, except processed cheese, eg: cheese squaresq Plain unflavoured yoghurt (Greek style)
Eat freely from the following foods:q Meat (lean cuts)q Fish and seafoodq Poultry (chicken, turkey, duck)q All vegetables except potatoesq Saladq Eggsq Waterq Fruit (the whole fruit, not juiced)q Nuts (natural, unsalted)
Use the following fats for dressings and cooking:q Olive oilq Coconut oil
Feel free to add a variety of different herbs to your food, and cinnamonor vanilla powders to naturally sweeten yoghurts or teas and coffees.
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Sample menuBreakfastq Omelette with mixed vegetables (onions, tomatoes, spinach)q Oats (not packaged) made with water. topped with flaxseed, nuts and/or berries
Lunchq Baked sweet potato with tuna and large green saladq Grilled chicken with small portion of brown rice or quinoaq Large mixed salad with smoked salmon and avocado
Dinnerq Grilled steak with broccoli and green beansq Baked fish (cod/salmon/dory) with cauliflower mash and sugar snap peasq Tofu stir fry with mixed vegetablesq Bolognese mince with roasted vegetables
SnacksChoose one morning and afternoon if requiredq Small handful of unsalted almonds and walnutsq Appleq Kiwi fruitq Strawberriesq Small bowl of plain yogurt with chopped strawberries and walnuts
Get your questions answeredQuestionWhy do I feel I am gaining weight in my role as cabin crew?
AnswerTime and again it has been shown that the main reason cabin crew gain weight while on the job is lack of routine and not having the know-how to combat this.
We all work to certain circadian rhythms (roughly a 24-hour cycle in the biochemical, physiological or behavioural processes of humans). As you’re travelling so much and most likely working in the dark at night or going to sleep when it’s daytime, your body rhythms can get out of synchronisation. This can cause you to be sleepier than normal, crave certain foods or eat more than usual and be lacking in energy. This adds up to an increase in weight.
The key is to plan what you need to eat each day, which should be quality foods regardless of the country you’re in. Know exactly what exercise you need to take and for how long, as well as how to combat any obstacles that might come up.
QuestionI’ve heard there are around 3000 calories in each crew meal and the fruit is sprayed with sugar. Is this true?
AnswerBoth these statements are incorrect; The calorie count is less than 3000 - we serve nutritional meals which are made fresh when we can. Otherwise our crew meals are flash frozen to keep their quality. No sugar is added to the fruit.
QuestionWhat else can I eat on board?
AnswerOther options for you are: plain yoghurt, a portion of fruit and a handful of nuts.If you’re really concerned about the food on the aircraft, bring food from home. Cook meals in large batches and split into portions to enjoy on the flight. These can be placed in a cooler bag (within your cabin bag) alongside boiled eggs,a tin of tuna and some mixed crudités.
QuestionIs it better to drink fruit juice on board instead of Pepsi?
AnswerUnfortunately neither is better. As you know, Pepsi is highly sweetened. However, the amount of sugars in fruit juice (even the freshly squeezed ones) can be just as high. While fruit juice gives us a good amount of vitamins, the benefits are outweighed by the amount of sugar, albeit natural sugars. A 250 millilitre glass of Lacnor Orange gives you 21 grams of carbohydrates, mango juice 42 grams and a small Pepsi can (220 millilitres) offer 26 grams. It’s worth remembering that4 grams of carbohydrate is equivalent to one teaspoon of sugar. A better idea is to drink water and have a piece of whole fruit.
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References and useful websitesReferencesq Eat clean diet by Tosca Renoq Pick it, kick it, an Oxygen Magazine publicationq 90 day fitness plan by Matt Robertsq Nutrition for Dummiesq The Paleo Solution by Robb Wolfq Cosmopolitan publicationq Fresh Living publicationq LES MILLS™ group exercise programmesq McKinley Health Centre q www.allspiritfitness.com/library/qanda/ga_yogapil.shtmlq www.healthyfood.co.nzq www.healthandfitness.co.ukq www.nutritiondata.co
Healthy recipes and fitness websitesq www.allrecipes.co.ukq www.bbc.co.uk/foodq www.cookinglight.comq www.foodasfood.comq www.getfit.com (online personal training)q www.goodtoknow.co.uk/recipesq www.healthrecipes.comq www.ivillage.co.uk/foodq www.nutritiondata.self.comq www.paleodietlifestyle.comq www.paleomg.com
For further details, please contact [email protected]
You can use your Platinum Card or Face Card for gym discounts, sports and health products.
This document is accurate at the time of print. To view the latest version, please visit the Cabin Crew Portal.
