Welcome to the current issue qof Your O2 newsletter. In this edition, lots of money-savers: new tie-up with a clinical dietitian, special 2-month promotion, and many other goodies.

Announcing a New Tie-Up with a Clinical Dietician

We are happy to announce a new tie-up with Christina Doublichevitche, Clinical Dietitician.

Only for Fitness O2 customers, get 3 consultations for the price of 2, claim it now!

Christina Abdo Doublichevitche holds a Bachelor In Nutrition and Dietetics from the American University of Beirut, licensed from both the Lebanese and the UAE Health Authorities with 14 years of experience in clinical nutrition in both inpatient and outpatient settings.

Dec-Jan Special Promotion

New Year comes early at Fitness O2, all bootcamps run for 3 weeks only so you all get to enjoy the year-end holidays.  Pay Now and Save Up to Dhs 150.

Renegade Bootcamp............6-Dec December (3 weeks):    Dhs 700 Dec-Jan (21 Sessions): Dhs 1,500, save 150 Dhs Booty (ladies only)...............6-Dec December (3 weeks):    Dhs 700 Dec-Jan (21 Sessions): Dhs 1,500, save 150 Dhs Re-Fit..................................7-Dec December (3 weeks):    Dhs 480 Dec-Jan (21 Sessions): Dhs 1,080, save 50 Dhs Box O2................................7-Dec December (3 weeks):    Dhs 480 Dec-Jan (21 Sessions): Dhs 1,080, save 50 Dhs

*Pay before 20 November to benefit from these discounts.

Funny!

"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is." - Ellen Degeneres

Movember, Not November!

Yes you read it right, we are talking about Movember.  To quote Wikipedia: "Movember (a portmanteau of the words 'Moustache' and 'November'), is an annual month-long event involving the growing of moustaches during the month of November. The event has been claimed to have been invented in 1999 by group of Australian men from Adelaide. Since 2004, the Movember Foundation charity has run Movember events to raise awareness and funds for men's health issues, such as prostate cancer and depression(...)"

Nicotine Free: A Travel in Time

A lot of people find it very hard to quit smoking, simply because the addiction or the fear of not being able to stop are stronger than the willingness to stop.   At Fitness O2, we would like to help you quit this nasty habit by telling you a bit more about the recovery journey your body goes through after you quit:

• In 20 minutes your blood pressure will drop back down to normal.
• In 8 hours the carbon monoxide (a toxic gas) levels in your blood stream will drop by half, and oxygen levels will return to normal.
• In 48 hours your chance of having a heart attack will have decreased. All nicotine will have left your body. Your sense of taste and smell will return to a normal level.
• In 72 hours your bronchial tubes will relax, and your energy levels will increase.
• In 2 weeks your circulation will increase, and it will continue to improve for the next 10 weeks.
• In three to nine months coughs, wheezing and breathing problems will dissipate as your lung capacity improves by 10%.

In summary, the benefits should help you counterbalance your fears.  To comment on this article, please visit our facebook fan page and leave a comment!

Eating and Exercise: It's All in the Timing
By Christina A. Doublichevitche, Clinical Dietitia

Eating too much before exercising can cause you to feel tired during your exercise or upset your stomach causing cramping and diarrhea. That's because your muscles and your digestive system are competing with each other for energy resources. On the other side, not eating before you exercise can be just as bad. Low blood sugar levels that result from not eating can make you feel weak, faint or tired.

§                          Get a head start: start your day with a healthy breakfast! Make sure to wake up early enough to eat breakfast. Your last meal, last night's dinner, is long gone by now. Your blood sugar may be low, you'll feel much better and more energetic once you have breakfast. If you don't eat, you may feel sluggish or lightheaded while exercising. If you plan to exercise within an hour after breakfast, eat a smaller breakfast, or just some milk and a banana to boost up your energy levels.

§                          Time it right! Eat large meals at least three to four hours before exercising. So if you plan to exercise at night, make sure to get a good lunch and just a light snack around 2 hours before your exercise. An example of a light healthy snack could be some whole wheat crackers with low fat cheese and an apple. Some people can eat snacks right before and during exercise. The key is how you feel. Do what works best for you. However, keep it light!

§                          Don't skip meals! Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. You need ideally 3 main meals and 2 snacks a day. This will help regulate your blood sugar and reduce your cravings. All studies show that people who skip meals usually weigh more than people who don't. Make sure however, that you make the healthy choice when choosing any of your meals by reducing the fat, and increasing the fiber through plenty of fruits, vegetables and complex carbs.

§                          Stock up once you're done! It is important to eat after your workout. Eating helps your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. Protein is vital after training for muscle repair, and carbohydrates replenish your glycogen stores and increase your endurance levels.

All our personal trainers are highly qualified to get you the results you are looking for, offering diverse fitness programs and the motivation to enjoy exercise. We have male and female trainers available and we will find a trainer who will match your needs and your training schedule. Our personal trainers will focus on your fitness goals, whether it's running a marathon, climbing a mountain or fitting into a new dress! For more information on our Personal Training packages, please contact us on: info@fitness02.com.