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Be healthy,
be happy
Contents
Get set for success
q Where do I start? 2
Get to know yourself
q Know your body shape and the most suitable exercises for you 6
q Tracking your measurements 11
Get going
q 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 Its hip to be healthy! 42
q Understanding the nutrition facts label 46
q The healthy kitchen 50
q Dont 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
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The yo-yo effect
When 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 youre 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 tness 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 many
life-threatening conditions, including heart disease and strokes, and can relieve
depression and anxiety.
Stick with the programme
Whether 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 youre 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 peoples looks, your primary goal of exercising
and healthy eating is your own wellbeing and the condence it gives you.
No two are the same
We all have different body shapes, sizes and types. Your success in achieving
optimum tness 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 tness level thats right for you.
Sleep well
When you work in different time zones and at different times of day, it can affect
your sleep pattern. Its 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 youre more susceptible to
weight gain and obesity.
2 3
Smart goals
A healthy lifestyle is all about planning. The best goals are SMART:
Specic - set a well-dened goal
Measurable - establish criteria so you can measure your progress
Achievable - set goals within your reach
Realistic - this means doable, not easy
Time-based - create a deadline, without one its 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 goals
q Educate you in reaching and maintaining your health
q Increase your knowledge to sustain a healthy ying lifestyle
When youre constantly on the move, it can be a challenge to nd time to
manage your personal tness and wellbeing. However, its important to be
aware that time devoted to a personal tness plan will denitely help you
maintain peak performance in a physically demanding work environment.
Realistic goals for success
Making healthier lifestyle choices is only the rst 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
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How to improve your sleeping patterns
q Make your bedroom a sanctuary dedicated to sleep in whatever way makes
you feel most comfortable. Avoid sleeping on the sofa wherever possible.
q Dont allow any external inuences 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 nd and use lamp shades wherever possible.
q Have your last meal two hours before you intend to sleep, but dont try to
sleep if youre 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 yearly
q Stay focused - put your mind into your muscle
q Challenge yourself - vary your routine every few weeks
q Keep exercise fun - try new activities
q Train all your muscle groups - arms, shoulders, chest, back, legs and abs
The Tube
You have a tube body shape if:
q Your chest or bust, waist and hips are a similar width
q You have an undened waist
q Your gure is straight up and down
Your special features
Upper body
This body tends to lack curves. The upper body is relatively
square with a small chest and back.
Arms
The arms are long and thin, but have no denition
or apparent strength (strong arms with good muscle tone
have a curious way of making the whole body look tter,
taller and more curvaceous).
Hips and thighs
The hip area is rarely wider than the waist or shoulders, with lean thighs that
often lack shape.
Waist
A particular characteristic of the tube gure is that there tends to be little or no
denition around the waist the torso is essentially straight up and down.
Lower body
Long, lean and often with little excess body fat, the tube shape usually has a
slender lower half right down to the feet.
Workout goals
Develop strong well-dened 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 denition
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 at 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 you
Although 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 nd out
how to use exercise to balance your body and get the most from it.
6 7
The Hourglass (females only)
You have an hourglass body shape if:
q Your shoulders and hips are a similar width
q You have a well-dened waist
q Your gure has classic female curves
Your special features
Shoulders and chest
While your shoulders need little work, the rear part of the
shoulders and the supporting muscles around the shoulder
blades should be used to encourage a pulling back and
lifting of the chest to improve posture.
Upper and lower back
Good 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 denition to prevent the bottom from slumping over the backs of the legs.
Arms
Hourglass arms usually require some toning and denition and you can do this
without increasing bulk.
Waist
This is the main feature of an hourglass shape. Sculpt and tone your waistline to
help it remain dened.
Hips, bottom and legs
This 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 work
will help to redene the curve between your buttocks and thighs. Combine
hamstring and lower back exercise to lift the pelvis at the back, raise the bottom
and dene the curves at the backs of your thighs.
Fine tune the waist: Flatten and strengthen your dened waist through
abdominal work.
The Apple
You have an apple body shape if:
q You have a full bust/chest, waist and upper back
q You tend to hold weight around your abdomen
q Your bottom is small and at
Your special features
Arms
The apple has well-shaped arms but the upper arms may be
abby. The wrists and forearms are comparatively smaller.
Chest
The chest area is large, giving a top-heavy appearance.
Although this is the rst place the apple tends to put
on weight, its also the easiest place to lose it.
Upper and lower back
The broad, strong back of the apple has a tendency to retain weight.
Waist and stomach
The waist denition 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 legs
The 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 at and the
legs are lean but shapely.
Workout goals
Reduce body fat: Apples tend to store body weight around the waist and
stomach, so high-intensity, fat burning exercises will create a at 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 dene the upper back.
Tone and strengthen the upper body: The apple boasts a strong chest and
upper back area. Concentrate on dening 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 Pear
You have a pear body shape if:
q Your hips are wider than your shoulders and bust/chest
q You have a well-dened waist and shapely, prominent
bottom
Your special features
Arms
Pear shapes tend to lack shape and denition in the arms,
but they respond well to exercise and are one of the easiest
areas to strengthen and tone
Shoulders and upper back
The shoulders are narrow and the slim upper back carries
little 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 thighs
This 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 its important not to overwork it.
Bottom
In prole, the pears 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 goals
Develop strong, well-dened 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 concentrate
on 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 denition between the
buttocks and thighs.
10 11
Tracking your measurements
Weighing yourself is an effective way to track your weight loss progress, but
dont 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 youre not eating and exercising properly. On the other hand, if youre
doing consistent and sufcient 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 do
Use a tape measure on the following parts of your body and record them
on the following page. To chart your progress accurately, its vital to take
measurements from the same place, on the same day and at the same time
for each body part.
Chest
Place the tape measure around your chest so that it runs across your nipple line.
12 13
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 & Lifestyle
section or iLearn on MLZ.
Waist
Place the tape measure around your waist so that it runs across your tummy
button.
Hips
Place the tape measure around your hips at the widest point.
Thigh
Place the tape measure around your leg at the widest part of your thigh.
Upper arm
Place the tape measure around the widest part of your upper arm.
What it all means
A waist circumference of over 80 centimetres (31 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 provide
a 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, its time to get
moving.
L R L R
Week
4
Week
8
Week
12
Week
16
Week
20
Week
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Beginning Measurements
Date
Weight (kg)
BMI (kg/m
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Energy levels
(low, medium, high)
Get
going
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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
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BMI chart
The right fitness routine
It 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 nd your stress levels decrease and your mood and concentration improve.
Keep a record of what you do
Your exercise routine should be based on the principle of progressive overload,
which means you should be more demanding of yourself as your tness
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 youre 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 training
Aerobic training is an essential part of any tness programme. A good level
of aerobic tness has been proven to guard against heart disease and stress
related disorders. Aerobic simply means with oxygen; your body needs
oxygen 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 bodys consumption of oxygen. This not only benets 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 youre 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 xed periods of less intensive activity or even
complete 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 ve times for a 15-minute fat blasting workout.
One of the best things about a HIIT workout is you dont require any equipment
and you can adapt it to whatever time and space restraints you have.
Cycling
A 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 machine
Cycling 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 tips
q 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.
18 19
Swimming
Since 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 tips
q 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 nd easier.
q Improve technique and strength by practising with otation 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.
Running
A relaxed posture and good running technique will minimise the risk of injury,
which means youre 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 tips
q Always maintain a heel-toe action when running.
q Build up the distance and the time you run in small increments, particularly
if youre 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 nd 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 page
to build up to a 40 minute (approximately ve kilometre) run. The more your
tness improves, the longer your run can be.
20
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Monday Run 60 secs, walk 3 mins. Repeat 3 more times (Total: 16 mins)
Tuesday Rest
Wednesday Run 60 secs, walk 3 mins. Repeat 3 more times (Total: 16 mins)
Thursday Rest
Friday Run 60 secs, walk 3 mins. Repeat 3 more times (Total: 16 mins)
Saturday Rest
Sunday 30 mins brisk walk
Week One
Monday Run 60 secs, walk 2 mins. Repeat 5 more times. (Total: 18 mins)
Tuesday Rest
Wednesday Run 60 secs, walk 2 mins. Repeat 5 more times. (Total: 18 mins)
Thursday Rest
Friday Run 60 secs, walk 2 mins. Repeat 5 more times. (Total: 18 mins)
Saturday Rest
Sunday 30 mins brisk walk
Week Two
Week Four
Monday Run 60 secs, walk 2 mins. Repeat 7 more times. (Total: 24 mins)
Tuesday Rest
Wednesday Run 60 secs, walk 2 mins. Repeat 7 more times. (Total: 24 mins)
Thursday Rest
Friday Run 60 secs, walk 2 mins. Repeat 7 more times. (Total: 24 mins)
Saturday Rest
Sunday 35 mins brisk walk
Monday Run 60 secs, walk 2 mins. Repeat 6 more times. (Total: 21 mins)
Tuesday Rest
Wednesday Run 60 secs, walk 2 mins. Repeat 6 more times. (Total: 21 mins)
Thursday Rest
Friday Run 60 secs, walk 2 mins. Repeat 6 more times. (Total: 21 mins)
Saturday Rest
Sunday 30 mins brisk walk
Week Three
Monday Run 60 secs, walk 2 mins. Repeat 8 more times. (Total: 27 mins)
Tuesday Rest
Wednesday 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 Rest
Friday Run 60 secs, walk 2 mins. Repeat 8 more times. (Total: 27 mins)
Saturday Rest
Sunday Run 60 secs, walk 2 mins. Repeat 8 more times (Total: 27 mins)
Week Five
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Week Six
Monday Run 2 mins, walk 2 mins. Repeat 6 more times. (Total: 28 mins)
Tuesday Rest
Wednesday Free session 30 mins brisk walking/dancing/cycling/
swimming/weights whatever you like!
Thursday Rest
Friday Run 2 mins, walk 2 mins. Repeat 6 more times. (Total: 28 mins)
Saturday Rest
Sunday 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 Rest
Wednesday Free session 30 mins to do a fun activity!
Thursday Rest
Friday Run 2 mins, walk 2 mins. Repeat 7 more times. (Total: 32 mins)
Saturday Rest
Sunday Run 2 mins, walk 2 mins. Repeat 7 more times (Total: 32 mins)
Week Seven
Week Eight
Monday Run 3 mins, walk 2 mins. Repeat 6 more times. (Total: 35 mins)
Tuesday Rest
Wednesday Try to increase your free session to 40 minutes.
Thursday Rest
Friday Run 3 mins, walk 2 mins. Repeat 6 more times. (Total: 35 mins)
Saturday Rest
Sunday Run 2 mins, walk 2 mins. Repeat 6 more times (Total: 35 mins)
Week Nine
Monday Run 3 mins, walk 2 mins. Repeat 6 more times. (Total: 35 mins)
Tuesday Rest
Wednesday Free session - 40 mins of any activity you choose and
dont forget to have fun!
Thursday Rest
Friday Run 3 mins, walk 60 secs. Repeat 8 more times. (Total: 36 mins)
Saturday Rest
Sunday Run 2 mins, walk 60 secs. Repeat 8 more times (Total: 36 mins)
Week Ten
Monday Run 3 mins, walk 60 secs. Repeat 8 more times. (Total: 36 mins)
Tuesday Rest
Wednesday 40 mins free session
Thursday Rest
Friday Run 3 mins, walk 60 secs. Repeat 8 more times. (Total: 36 mins)
Saturday Rest
Sunday 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 part
q 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 few
months of training, your muscles adapt to the same training routine and may
not 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 bre breakdown and make
your muscles stronger and rmer 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. This
high-energy interval training class
combines athletic aerobic
movements with strength and
stabilisation exercises. Dynamic
instructors and powerful music
motivate everyone towards their
tness goals from the weekend
athlete to the hard-core competitor!
Group exercise classes
Exercise 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 tness goals to you. The following examples are from LES MILLS
group tness 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.
24 25
BODYCOMBAT
BODYCOMBAT is the
empowering cardio workout where
youre totally unleashed. This ercely
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 tness.
TRX
TRX Suspension Training
harnesses the way your body
naturally moves and allows you to
control how easy or hard you want
to work in a fun and dynamic
workout. The TRX Suspension
Training programme builds strength,
balance, exibility and endurance
that burns fat fast. Regular training
will improve your performance in
daily activities, recreation and sports
and help you reach your tness goals.
BODYBALANCE
BODYBALANCE is the Yoga,
Tai Chi, Pilates workout that builds
exibility 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 state
of harmony and balance.
ZUMBA
ZUMBA exercises include music
with fast and slow rhythms, as
well as resistance training. Its a
Latin American dance-inspired
tness 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 types
of classes for different levels
of age and exertion, including
Aqua Zumba, which is enjoyed
in a swimming pool.
SPINNING
SPINNING is a popular group
cycling tness class, an unmatched
way to make your tness goals a
reality. Spinning classes are done in
a tness 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!
26 27
Yoga/Pilates
Whether you choose yoga or pilates, you will still be getting a great workout as
both are equally good. Its entirely your own personal preference which one to
enjoy regularly, and will depend on your tness objectives and your philosophy.
Yoga
If youre looking to reduce stress and nd quiet time for reection, 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 exibility over toning and
strength, though you will nd it enhances both. You may like to use yoga as a
good complement to separate strength training.
Bikram Yoga takes your exibility 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.
Pilates
Pilates 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
exibility of yoga, though practice will benet both.
28 29
Hotel room workout
If you nd 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 minutes
1. 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 dont 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 up
If you cant go for a run outside, you can jog on the spot and receive the same
warm-up benets.
20 reps, increasing to 25, then 30
1. 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 its at right
angles to your thighs, as though you
were about to sit on a chair. Keep
your feet rmly on the oor.
Squats
This 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 lift
A great exercise for your bottom and the back of your legs.
20 reps, increasing to 30, then 40
reps with practice
1. 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 30
1. Lie on your back with your feet on the
oor 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 difcult,
raise one leg as shown here.
30 31
Power lunge
A 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 practice
1. Get on all fours on the mat (hands
under shoulders, knees under hips).

2. Keep your right knee bent 90
degrees, ex your right foot and lift
your knee to hip level.
3. Lower your knee without touching
the oor and lift again.
Jog for 30 seconds, increasing to
45 seconds, then 60 seconds
Speed up your heart rate and jog
quickly on the spot. Keep your arms
loose and your head rm.
Jogging on the spot
Donkey kicks
This is a fantastic exercise to help tone the hamstrings and gluteus muscles.
This area is quite difcult to sculpt and strengthen and is often neglected during
a 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 dips
This is an exceptionally good way to dene and strengthen the triceps. You
can make it more difcult 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 (23 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 oor.
2. Bending your arms, descend towards
the oor until your upper arms are
parallel to the oor. Push back up to
the start position.
20 reps each side, increasing to 30,
then 40 reps with practice
1. 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 press
This exercise works the deltoids, or shoulder muscles. Using a simple rubber
band mechanism, the exertube offers resistance for the muscles. Make sure
you have enough of the exertube (under your feet) to hold rm.
32 33
Bicep curls (alternating)
30 reps, increasing to 40, then 50
reps with practice
1. 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 practice
1. 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;
dont 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 denition and strength
in the biceps.
34 35
20 reps, increasing to 40, then 50
with practice
1. Lie on your back with your feet rmly
on the oor, knees bent and your
hands by the side of your head.
2. Curl your shoulders forwards, keeping
your lower back on the oor. 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
ve seconds.
30 seconds, increasing to 45
seconds, then 60 seconds with
practice
1. 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 oor.
Aim to keep both feet together and
spring from the balls of your feet.
Dont jump too high because this
can jar your knees. Rest for 30
seconds before moving on to the
next exercise.
Skipping
This is one of the quickest ways to raise your heart rate.
Ab crunches
This is an effective abdominal exercise. Keep the movement slow and
controlled, concentrating on good technique, and your eyes focused on
the ceiling.
30 reps, increasing to 40, then 50
reps with practice
1. Lie on your back with your knees
together and legs raised so your
thighs are at 90 degrees to the oor.
Keep your abdominal muscles
pulled in tight and your back
pressed into the oor. 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 practice
1. Lie down at 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 oor, taking care not to tense
the neck muscles. Hold for one
second, then breathe in as you
lower yourself to the oor. 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 extension
This exercise concentrates on strengthening your back. It improves your
posture and is a particularly good exercise to do if you spend a lot of time
sitting down.
Reverse curl
A 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 practice
1. Lie on your back with your arms
out to the sides, legs in the air.
Keep your shoulders and head on
the oor 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.
36 37
Upper body
Cool down stretches
After 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 ve to ten minutes is benecial in removing muscle
waste products such as lactic acid, etc. as they can often cause muscle soreness.
During a tness program stretching after physical activity is an added benet allowing
a greater increase in muscle exibility.
Upper back stretch
With 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 stretch
Stand as before. Clasp your hands
behind your back. Lift your arms
behind you until you can feel the
stretch across your chest. Hold for
15 seconds, then return to the start.
Shoulder stretch
Stand 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 rotation
Lie on your back, arms outstretched.
Bend both legs then drop your knees
to one side so one knee touches the
oor. Keep your shoulders at on the
oor. Hold for 15 seconds, then repeat
on the other side.
Lower back
Lie 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 stretch
Stand 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 body
Glute stretch
Lie on your back, right knee bent and
right foot on the oor. Cross your left leg
over. Holding behind the right thigh,
pull your leg towards you. Hold for
10 seconds. Repeat with the left leg.
Hamstring stretch
Place 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 for
10 seconds. Repeat with the left leg.
38 39
Prone quadricep stretch
Lie face down on the oor. Bring one
leg up behind you to hold the foot.
Keep your hips on the oor and head
down. Hold for 10 seconds. Repeat
with the other leg.
Hip flexor
Kneel 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 stretch
Sit 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 stretch
Stand with your feet together. Step
back with one foot, pushing into the
heel and bending your other leg slightly.
Keep your heels on the oor. Hold for
10 seconds. Repeat with the other leg.
Rate of perceived exertion
Measure the intensity of your training using the rate of perceived exertion (RPE)
scale below. The levels relate to phrases describing how easy or difcult you
nd 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 youre sitting on a couch
Level 2: Easy you feel comfortable
Level 3: Less easy youre breathing harder
Level 4: Moderate youre breaking into a sweat, but you can still talk
Level 5: Moderately hard youre sweating, but you can still talk
Level 6: Hard its getting tough and the conversation is waning
Level 7: Really hard youre sweating profusely and cannot maintain
a conversation
Level 8: Extremely hard youre panting and cannot talk at all
Level 9-10: Too much you cannot keep this level up
40
43
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Get your
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Being healthy
Healthy eating has many benets. Aside from increased energy and an
increased feeling of wellbeing, a healthy diet will also help you manage your
weight as well as decrease your risk of developing chronic weight-related
diseases.
Can you eat all kinds of foods?
In a nutshell, yes. However, this does not give you an excuse to have pizza,
zzy drinks and chocolate every day. Its about balance. Food is one of lifes
pleasures, and you can allow yourself to have that occasional square
of chocolate (the darker the better). Its important to remember that cravings
occur 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 difference
What you drink during the day is just as important as what you eat. Its easy
to forget to take this into consideration, which results in consuming unwanted
calories. Most zzy 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 now
a regular feature in brieng rooms and training college for crew looking for an
extra boost. Unfortunately, unless youre a hard-core athlete, these drinks may
be leading you in the wrong direction.
Its 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. In
addition, the salt content of the drink, along with the diuretic effect of the
caffeine, 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 fat
burning. 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 youre 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 hydrated
A 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 efciently and that the weight
loss is achieved through fat reduction and not uid 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, its important to drink plenty of water to maintain
adequate levels of hydration. This enables a healthy transfer of water between
all your bodys tissues and prevents water retention because your body does
not feel it needs to hold on to water for emergencies.
Replenish your bodys uid 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 dont lose uid in an obvious way through
sweating. However, as large amounts of uid 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 carbohydrates
Carbohydrates 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
rst be converted into glucose or fat by your liver in much the same way as
alcohol is.
42 43
Glucose is critical for life as its the energy our cells need to function and is
essential for your brain cells. After a good nights sleep your normal blood
glucose may be as little as four to ve 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 zzy drink).
3. Sugar is stored for later use (in the muscles, so theres 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 rst 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.
44 45
Dos
q Eat ve to six small meals a day
q Eat every two to three hours
q Drink at least two litres of water
a day
q 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 nd them in oily
sh (salmon, tuna, mackerel and
sardines), ax seeds, axseed
oil and in sunower and sesame
seeds
q Control (or avoid) alcohol
(another form of sugar)
q Depend on fresh fruit and
vegetables for bre, vitamins
and enzymes
q Stick to proper portion sizes
give up super-sizing
You may suffer some of the following symptoms:
q Loss of concentration or dizziness
q Mood swings
q Headache
q Lethargy (lack of energy)
q Feeling cold
We dont need to consume anywhere near the amounts of carbohydrates
typically 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 rened carbohydrates you eat and
increase 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 burn
glucose and deplete glycogen stores in the muscles.
Donts
q Never skip meals, especially
breakfast
q Avoid over-processed or rened
foods, especially white our and
sugar
q Avoid all trans fat
q Avoid sugar loaded sodas and
juices
JACKS DAY JILLS DAY
Nutrition facts
Serving 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 bre 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 2,500
Total fat Less than 65g 80g
Sat fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total carbohydrate 300g 375g
Fibre 25g 30g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
46 47
Understanding the nutrition facts label
Its 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,
everyones 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. Its worthwhile noting theres 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 its 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 articial 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 its one of the main building blocks of the body
and serves as an important source of fuel. Protein is found in meat, poultry,
sh, 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
youre struggling to eat a balanced diet, its 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.
48 49
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. Its 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 ow. 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 bodys 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 ushes 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
uid 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 nd this listed as two different components: sugars and bre.
Find out more on page 43 and 44.
7. Dietary fibre
Dietary bre 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 bre is found in fruits and vegetables, whole grains, oats, nuts and
seeds.
50 51
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 kitchen
We have put together a list of some of the healthy foods you should have
readily available in your kitchen. This shopping list will make your trip to the
supermarket much easier and ensure you have all the ingredients on hand to
make a variety of healthy meals.
Oils, vinegars and condiments
q Oils: extra virgin olive oil, canola oil, coconut oil
q Vinegars: distilled white, cider, red wine, balsamic, rice
q Dijon mustard
q Reduced-fat mayonnaise
q Reduced-sodium soy sauce
q Prepared pesto
q Salsa
q Hot sauce
Seasonings
q Salt
q Black pepper
q 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 garlic
q Cinnamon powder

Canned goods and bottled items
q Canned tomatoes, tomato paste
q Reduced-sodium broths
q Canned beans: cannellini, kidney, checkpeas (garbanzo beans)
q Canned lentils
q Tuna and salmon chunks in spring water
q Coconut milk
Grains and legumes
q Whole-wheat pasta
q Brown rice
q Whole-wheat couscous
q Regular and quick-cooking barley (try to use regular instead of pearl barley)
q Bulgur
q Rolled oats
q Dried lentils
q Quinoa
Nuts, seeds and dried fruit
q Unsalted walnuts, pecans, almonds
q Sesame seeds, pumpkin seeds, sunower seeds and axseed
q Dried apricots, dates
q Peanut butter (natural), almond butter
Refrigerator basics
q Low fat milk
q Reduced-fat sour cream
q Eggs
q Tofu
q Cheese: low fat cottage cheese, cheddar, feta, parmesan, mozzarella
q Non-fat or low-fat plain yoghurt (avoid fruit yoghurts)
Freezer basics
q Frozen fruit (blueberries are great in smoothies)
q Frozen vegetables: edamame (soybeans), broccoli, vegetable mix, peas,
spinach
Dont go shopping when hungry!
Shopping list
Meat, chicken and sh:
Dairy, chilled and frozen:



Fruit and vegetables:

Pantry:

Bakery:

Other:
Meal planner
If you eat before you go shopping, hunger wont inuence your decisions and
you will nd it easier to buy only whats 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 plan
Breakfast Snack Lunch Dinner Snack Day
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
52 53
Making healthier choices
Understandably 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 difcult 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 bre 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 youre tempted to take an extra portion, you will be limited
to what you can t on the plate.
3. Choose meats that dont 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 its 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 were 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 bre which slows down the absorption rate of
sugar, preventing the sugar rush. Unfortunately you would be hard pressed
to nd any bre 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 youre 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 benet
and most of the calories consumed are converted straight to body fat. Add
this to the extra calories of your mixer and youre on a slippery slope to
weight gain. If youre going to drink, stick to a glass of red wine and
alternate alcoholic drinks with water to stay hydrated.
54 55
q Clear soups
q Salads including chicken
and seafood
q Grilled, lean red meats
q Baked sh
q Vegetables (raw or cooked)
q Fresh fruit
q Stir fries
q Clear short soups
q Crab and corn soup
q Steamed dim sums
q Peking duck
q Spare ribs
q Chicken wings

q Paneer
q Vegetable curries
q Yoghurt dips
q Tandoori dishes
q Lamb or chicken vindaloo
q Dal
q Cucumber, yoghurt and
coconut sambal
q Stir-fried bean curd dishes
q Grilled seafood or chicken
with vegetables
q Dishes containing coconut
milk or peanut sauce
q Fried foods
q Cheese, cream or other
rich sauces and gravy
q Chips
q Fish in batter
q Biscuits
q Chocolate
q Prawn crackers
q Fried rice
q Crispy dishes
q Deep-fried prawns, sh,
dim sums, spring rolls,
wontons


q Pilau rice
q Pappadums
q Koftas
q Samosas, pakoras
q Paratha bread
q Naan and roti breads
q Fried rice
q Deep-fried puffs
q Fried noodles
56 57
So what can I eat?
Avoid
Avoid
Choose
Choose
q Caprese salad
q Minestrone soup
q Calamari salad
q Veal scaloppini (no cream
sauce), ossobucco
q Bolognese (with a small
portion of wholemeal
spaghetti)
q Miso soup
q Sushi (with brown rice)
q Sashimi
q Yakitori and noodle dishes
(soba or udon)
q Edamame
q Yudofu
q Shabu-shabu
q Hummus or eggplant dip
q Tabbouleh
q Shish kebabs
q Kibbeh
q Marinated beans
q Mixed grills
q Stir-fried seafood
q Vegetable and
chicken dishes
q Vegetable curries
q Clear soups
q Rice paper rolls
q Salads
q Seafood or crab dishes
q Bo luc lac
q Garlic and herb bread
q Salami, cabana and other
processed meats
q Fried calamari or seafood
q Cream sauces such as
carbonara, alfredo
boscaiola, zabaglione
q Cassata
q Pizza
q Ravioli with meat
or spinach
q Tempura (fried in batter)
q Sukiyaki (fried in beef fat)
q Sushi (with rolls of
white rice)
q Falafel
q Spicy sausages
q Baklava
q Manakeesh

q Deep-fried spring rolls
q Dumplings
q Mango sticky rice
q Noodle based dishes


q Deep-fried food such as
spring rolls
q Crispy noodles
Caf-style
foods
Chinese
Indian
Indonesian
Japanese
Middle
Eastern
Thai
Vietnamese
Italian
58 59
Food choices
Foods to be avoided as much as possible:
q Sugar, honey, syrup, jam, jelly or candy (sweets and biscuits)
q White rice, macaroni, spaghetti and noodles
q White our and food items based from our, including bread, mufns,
croissants
q Most common breakfast cereals (high in sugar)
q Milk and milk based puddings
q French fries and potato chips (crisps)
q Flavoured yoghurt
q Canned fruit
q All fruit juices
q All sports drinks and sweetened canned beverages, eg: Coke,
7-Up, Gatorade
Foods to eat in limited amounts:
q Quinoa
q Brown pasta, brown rice
q Wholemeal breads, protein bread
q Sauces and gravy
q Oatmeal and porridge
q Cheese, except processed cheese, eg: cheese squares
q Plain unavoured yoghurt (Greek style)
Eat freely from the following foods:
q Meat (lean cuts)
q Fish and seafood
q Poultry (chicken, turkey, duck)
q All vegetables except potatoes
q Salad
q Eggs
q Water
q Fruit (the whole fruit, not juiced)
q Nuts (natural, unsalted)
Use the following fats for dressings and cooking:
q Olive oil
q Coconut oil
Feel free to add a variety of different herbs to your food, and cinnamon
or vanilla powders to naturally sweeten yoghurts or teas and coffees.
60
Sample menu
Breakfast
q Omelette with mixed vegetables (onions, tomatoes, spinach)
q Oats (not packaged) made with water. topped with axseed,
nuts and/or berries
Lunch
q Baked sweet potato with tuna and large green salad
q Grilled chicken with small portion of brown rice or quinoa
q Large mixed salad with smoked salmon and avocado
Dinner
q Grilled steak with broccoli and green beans
q Baked sh (cod/salmon/dory) with cauliower mash and sugar snap peas
q Tofu stir fry with mixed vegetables
q Bolognese mince with roasted vegetables
Snacks
Choose one morning and afternoon if required
q Small handful of unsalted almonds and walnuts
q Apple
q Kiwi fruit
q Strawberries
q Small bowl of plain yogurt with chopped strawberries and walnuts
Get your questions answered
Question
Why do I feel I am gaining weight in my role as cabin crew?
Answer
Time 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 youre
travelling so much and most likely working in the dark at night or going to sleep
when its 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 youre 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.
Question
Ive heard there are around 3000 calories in each crew meal and the fruit
is sprayed with sugar. Is this true?
Answer
Both 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 ash frozen to keep their quality. No sugar is added to the fruit.
Question
What else can I eat on board?
Answer
Other options for you are: plain yoghurt, a portion of fruit and a handful of nuts.
If youre 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 ight. These
can be placed in a cooler bag (within your cabin bag) alongside boiled eggs,
a tin of tuna and some mixed crudits.
Question
Is it better to drink fruit juice on board instead of Pepsi?
Answer
Unfortunately 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 benets 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. Its worth remembering that
4 grams of carbohydrate is equivalent to one teaspoon of sugar. A better idea is
to drink water and have a piece of whole fruit.
61
62
References and useful websites
References
q Eat clean diet by Tosca Reno
q Pick it, kick it, an Oxygen Magazine publication
q 90 day tness plan by Matt Roberts
q Nutrition for Dummies
q The Paleo Solution by Robb Wolf
q Cosmopolitan publication
q Fresh Living publication
q LES MILLS group exercise programmes
q McKinley Health Centre
q www.allspirittness.com/library/qanda/ga_yogapil.shtml
q www.healthyfood.co.nz
q www.healthandtness.co.uk
q www.nutritiondata.co
Healthy recipes and fitness websites
q www.allrecipes.co.uk
q www.bbc.co.uk/food
q www.cookinglight.com
q www.foodasfood.com
q www.gett.com (online personal training)
q www.goodtoknow.co.uk/recipes
q www.healthrecipes.com
q www.ivillage.co.uk/food
q www.nutritiondata.self.com
q www.paleodietlifestyle.com
q www.paleomg.com
For further details, please contact tness_nutrition@emirates.com
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.