VOUCHERS INSIDE WORTH 1,850 QR

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Miranda McKenzie
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2 BREAST CANCER AWARENESS EARLY DETECTION CAN SAVE YOUR LIFE BREAST CANCER IS THE MOST COMMON CANCER AMONGST WOMEN IN QATAR AND WORLDWIDE 98% BUT THERE IS HOPE SURVIVAL RATE IN EARLY DETECTION EARLY DETECTION Basic tips on self exams for Breast Cancer STEP 1 STEP 2 Begin by looking at your breast in the mirror with your shoulders straight and your arms on your hips. Here s what you should look for: Breast that are their usual size, shape & color. Breast that are evenly shaped without visible distortion or swelling. STEP 3 STEP 4 Now, raise your arms and look for the same changes. In the mirror, look for any signs of fluid coming out of one or both nipples (this could be watery, milky or yellow fluid or blood). Next, feel your breasts while lying down, using your right hand to feel your left breast, then your left hand to feel your right breast. Use the firm smooth touch with the first few finger pads of your hand, keep the fingers flat and together. Use a circular motion, about the size of a coin. STEP 5 Finally, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breast is when their skin is wet and slippery, so they choose this step in the shower. Cover your entire breast, using the same hand movements described in step 4.

3 6 WEEK WORKOUT PLAN STRENGTH TRAINING BENEFITS FOR LADIES» Lowers risk of breast cancer - reduces high estrogen levels linked to the disease.» Reduces stress and anxiety.» Increases strength and flexibility.» Improves body composition. OVER850 REGULAR EERCISE LOWERS THE RISK OF BREAST CANCER BY 20% WHY NOT TRY ONE OF ASPIRE ACTIVE S ECITING CLASSES? WE HAVE THE BIGGEST VARIETY OF LADIES ONLY FITNESS CLASSES IN QATAR! FITNESS CLASSES PER MONTH WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 PLAN A PLAN B PLAN A CARDIO WEEK 2 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 PLAN B PLAN A PLAN B CARDIO Follow the same plan for weeks 3 to 6. 1 TO 1 PERSONAL TRAINING SESSIONS

4 PROGRAM A FOCUS NAME DATE GET ACTIVE FULL - BODY EERCISE SET REP TEMPO WEIGHT Bodyweight squat Leg press Leg curl Glute bridge Standing calf raise Flat bench dumbbell press Seated row Shoulder press Dumbbell biceps curl Dumbbell triceps extension Crunches Superman WARM - UP TIME INTENSITY Cross trainer/ stationary bike 10 min Low - Medium WARM - UP TIME INTENSITY Treadmill 20 min Medium NOTES The weights used during exercises will be adjusted for each person. Exercises can be modified for individual needs/level. The tempo means 1 second to lower the weight, no pause, 1 second to lift the weight, no pause. PROGRAM B FOCUS NAME DATE GET ACTIVE FULL - BODY EERCISE SET REP TEMPO WEIGHT Stationary lunge (each leg) Step-up (each leg) Lying leg curl Adductor Seated calf raise Modified push-up Lat pull-down Dumbbell upright row Dumbbell hammer curl Triceps dip Back extension Plank Max Hold Max Hold WARM - UP TIME INTENSITY Cross trainer/ stationary bike 10 min Low - Medium WARM - UP TIME INTENSITY Treadmill 20 min Medium NOTES The weights used during exercises will be adjusted for each person. Exercises can be modified for individual needs/level.

5 TIP 1 TIP 2 BREAST CANCER NUTRITIONAL TIPS BREAST CANCER AWARENESS Do you know that some studies have found a link between red meat and a high risk of breast cancer especially if the meat is "well done?" In addition, processed meats tend to be high in fat, salt, and preservatives and are not considered effective food for breast cancer prevention. The National Cancer Institute reports that women who maintain a healthy body weight by following a balanced diet and exercising for 4 hours per week or longer have a lower risk of breast cancer. TIP 3 TIP 4 Do you want to prevent breast cancer? Eat more fiber, upping your fiber intake may help lower your risk of breast cancer The researchers found that by adding 10 grams of fiber (1/2 cup of beans) to your daily diet, your risk of getting breast cancer will decreased by 7 percent. Other foods packed with fiber include, bulgur, lentils, peas, artichokes, dates and raspberries. Experts found that regular consumption of sugary drinks (i.e. soft drinks and juices) contributes to weight gain and increases cancer risk. Such drinks are easy to have in large quantities and they don t fill us. Water is the best alternative. Unsweetened coffee and tea are also considered a healthy option. Fresh Juices are allowed but no more than one glass a day TIP 5 TIP 6 There is strong evidence that high-dose supplements of certain nutrients can increase cancer risk. Supplements can upset the balance of nutrients. The best is to choose balanced whole foods as they are richer in fiber, vitamins and minerals. 2/3 of your plate should go to vegetables, fruits and beans, and 1/3 to lean protein To reduce your cancer risk, eat no more than 500g of cooked red meats a week (i.e. beef or lamb). Avoid processed meats (i.e. hot dogs, salami and sausages). When meat is preserved by smoking or salting or preservatives, cancer-causing substances can form and can damage our cells, leading to cancer TIP 7 There s no evidence to support that consuming dairy products increases cancer risk. Specified portions of dairy help create a satisfying meals. Try plain yogurt with a fresh fruit and some nuts, or add some grated cheese to your salad. Choose organic products for maximum health benefits COME & BOOK A CONSULTATION WITH ASPIRE S CERTIFIED NUTRITIONISTS

6 OVER850 FITNESS CLASSES FITNESS CLASSES PER MONTH LADIES ONLY SWIMMING POOL BODY SHAPING CLASSES ZUMBA CLASSES YOGA CLASSES CIRCUIT TRAINING CLASSES CLICK THE LINK BELOW TO SEE OUR FULL RANGE OF CLASSES

7 1 FREE CLASS حصه واحدة مجانا CHOOSE A CLASS OF YOUR CHOICE إختر حصة من إختيارك 1 FREE CLASS حصه واحدة مجانا CHOOSE A CLASS OF YOUR CHOICE إختر حصة من إختيارك EPIRY EPIRY 1 FREE CLASS 1 FREE TEENAGER CLASS تذكرة حصة مجانية للمراهقين حصه واحدة مجانا CHOOSE A CLASS OF YOUR CHOICE إختر حصة من إختيارك EPIRY EPIRY 1 OFF PEAK CLASS PASS 1 OFF PEAK CLASS PASS تذكرة حصة لا وقات ما قبل الذروة تذكرة حصة لا وقات ما قبل الذروة VALID FROM NOVEMBER 1-30, 2017 EPIRY VALID FROM NOVEMBER 1-30, 2017 EPIRY 1 OFF PEAK CLASS PASS 15% OFF DUAL MEMBERSHIP خصم ١٥ على العضوية المزدوجة تذكرة حصة لا وقات ما قبل الذروة باقة جميع البرامج VALID FROM NOVEMBER 1-30, 2017 EPIRY EPIRY PRINT YOUR FREE COUPONS WHEN YOU TRAIN AT ASPIRE ACTIVE

8 10% OFF 1 YEAR MEMBERSHIP ALL PROGRAMS PACKAGE خصم ١٠ على عضوية السنة 1 FREE AQUA AEROBICS CLASS حصه تمارين ماي ية مجانا EPIRY EPIRY CONTACT US

light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders

light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders COACH ASHLEY S WORKOUTS Equipment needed this month: Dumbbells Flat bench Resistance band(s) Optional if you have access: Cable machine machines (treadmill, stair climber, bike, etc.) DAYS 1-30 Remember: