Now is the testing time for those of us trying to keep up that New Year’s resolution of going to the gym more, getting fitter and eating healthier.
It’s midway through January and the temptation to have that cheeseburger, skip that gym session and slip back into your old ways, is creeping in.
To keep the mind and body active for the next eight weeks is The Body Challenge, designed to transform your body and mind is the online eight-week plan to get you stronger and fitter, using meal plans and exercises. All you need to do is commit and dedicate yourself for the duration of the challenge.
What’s the plan?
The Body Challenge is suitable for anyone, of any shape and size, with a goal of losing weight or gaining muscle. The point of the challenge is to change your body and mind, and with weeks of dedication that’s achievable, no matter what your starting point is.
How do I get involved?
The first step is to register yourself via the website – thebodychallenge.me to select your preferred meal plan and exercise options. These range from home workouts, personal trainer contacts and gym locations near you. There’s a one-off fee of 250 AED to join, which includes the The Body Challenge online kit, participant support during the entire 8 weeks and access to the participant forum.
What is required from me?
Upload a current ‘before’ photo holding a newspaper dated within the registration dates.
Men should preferably be shirtless, facing the camera or standing sideways in front of a wall holding the newspaper. Women should be in attire that shows the shape of their body, facing the camera or standing sideways in front of a wall while holding the newspaper.
That is just awesome! HURRY UP!! 3 DAYS TO GO!! The 8 week body transformation challenge starts 17th Jan - 13 Mar 2018. The best transformation wins AED 10,000. Pick your favorite trainers, get the meal plans, join the bootcamps, get workout videos, discuss on forums with trainers / participants, upload profiles and more. GET FIT!! HAVE FUN!! DON'T MISS IT!! REGISTER NOW! on www.thebodychallenge.me
If you’re not comfortable being shirtless or wearing gym attire, it’s okay to wear something form-fitting so your transformation in the ‘after’ photo will be visible to judges (for your chance to win the Dh10,000).
To maximise your chances of taking home the prize money, ideally your ‘after’ photo should be taken in the same location, using the same angle as your ‘before’ photo. If you’re not comfortable showing your face, it’s acceptable to crop it and send us the one from your neck down to your feet (make sure to keep the original with your face in however, should you win the prize money as it’ll be required for validation purposes). Do not suck in your stomach or act unnatural, just stand relaxed and enjoy the fact that this is the last photo of the old you.
If you are not comfortable at all uploading a photo and are doing The Body Challenge, that’s fine but you will only be eligible to win an iPad just for registering. The grand prize will only be awarded to those who uploaded their ‘before’ photo and within the registration dates – between January 17 and ends March 13 2018.
Those who register within this time with a full body ‘before’ photo will be eligible for the Dh10,000 cash prize. Uninvolved trainers will pick the top 10 transformations, before an online vote will narrow it down to the final 10. We will then hold a final vote to choose our 3 winners. The winners will consist of the overall grand prize money winner as well as the most inspirational man and woman.
Register now thebodychallenge.me and transform your life.
The Dubai winter is perfect for long runs, which can require both physical and mental training.
With these tips you’ll be best prepared for the 2018 Standard Chartered Dubai Marathon.
By following the steps you’ll get the most out of your preparation, ensuring you’re at your peak on January 26.
Building strength and endurance
The most important part of your training is a run at an easy pace that gradually increases in distance week by week, to build your strength and endurance.
During training you don’t need to complete a full marathon distance, but you should build up to an 18-to-20 mile run. You should also feature weekly or bi-weekly speed and tempo runs to increase your aerobic capacity, make the marathon a lot easier on the day.
Intervals are a set of repetitions of a specific, short distance, run at a substantially faster pace than usual, with slow recovery jogs in between. Try running four one-mile repeats at a hard pace, with five minutes of slow jogging in between.
Tempo runs are longer than an interval generally in the range of four to ten miles, depending on how far into training you are. This trains your body, as well as your brain, to sustain challenging work over long periods.
Recovery during training
Rest days allow your muscles to recover, so take a day off from running. The greatest enemy of any aspiring marathoners is injury, and the best protection is rest.
If you’re itching to do something active on your rest days, low-impact cross training is a great option. Try walking, hiking, cycling, swimming, yoga or weight lifting.
In the two or three weeks leading up to your marathon, scale back significantly on overall mileage and difficulty of your runs to let your body rest up for race day.
Before the race
Hydrate well for several days leading up to your marathon and drink a large glass of water before you go to bed the night before race day. Drink another one first thing in the morning.
Eat a simple, high-carbohydrate breakfast, such as bagels, oatmeal and fruit several hours before the start of the race.
During the race
Start slowly, it’s easy to get caught up in race-day adrenaline, but starting too fast is a common mistake. There will be plenty of miles over which to pick up your pace and your training means you’ll have the stamina to pick up the pace later on.
After the race
In the immediate moments after your finish drink several cups of water to nourish your tired muscles. It’s important to keep moving so walk around to let your muscles cool down. Also, do gentle stretching and eat some simple carbohydrates, whether you feel like it or not.
Essa Al Ansari (@fitnesswithessa) is an Emirati trainer and motivational speaker. Let us know your reason for running. Upload a picture on your social media with #RunForAReason and explain why you want to join the Standard Chartered Dubai Marathon.
Kicking the New Year off with a bang is Dubai’s Palm Run 2018 as athletes get set to take part in races around Palm Jumeirah.
Powered by Runderwear, participants have the choice of taking part in either the 1km, 3km, 5km or 10km distance challenges. Those looking to complete must register prior to the event in the Palm monorail station between January 16 and 18. It’s here competitors will receive their race pack, which includes the all-important race number and T-shirt.
Each race takes part along the East side of the Palm Jumeirah crescent with various turnarounds, signalled by the designated distance markers. Race numbers must be worn at all times during the race, to help record competitor’s times when crossing the finish line.
Participants must not carry electronic devices such as iPods, headphones and smartphones during the race. Prior to the race, athletes must attend one of the race briefings, which take place every 15 minutes in the Athlete’s Village between 6am-7:15am.
Competitors will have access to the Race Village, which opens from 6am and will remain open for one hour after the last competitor has completed their race. The area has various food and beverage stalls, retail outlets and race giveaways, along with medical support. Runs are largely open to all however athletes must be over the age of 18 to compete in the 10km. Every runner gets an Aquaventure wristband, which entitles them to admission on the day of the run for 150 AED per person. Race prices start at 94.50 AED for the 1km kids entry up to 210 AED for those running in the 10km.
On the day of the race itself, Friday January 19, runners must arrive 15 minutes prior to the official start time. It should be noted that athletes are advised not to drive along Palm Jumeirah themselves, instead the Palm monorail will carry runners to the crescent to begin the race. However, only 300 people can take the trip every fifteen minutes, so it’s wise to book tickets in advance.
Medals are given to all those taking part and everyone will have the chance to relax in the Race Village following their event.
PALM RUN ADULTS & SENIORS 10K 7:30am
PALM RUN ADULTS, SENIORS & TEENS 5K 7:35am
PALM RUN TINY TEENS, TEENS & SENIORS 3K 7:40am
PALM RUN TEENY TINY 1K 7:50am
For more info visit www.race-me-events.com