Dubai 92 Radio World War
New Instructor
Storkfit baby care
Ouch, Ouch
Urban classes
New class prices
What do they think ?

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pictures speaks louder than words, so here is a link to Dubai 92's website with a few shots of our Dubai 92 contestants... Is it pain or concentration ?  A month into it... the results of the 1st fitness assessment are quite something .....
Dubai 92 World War
Welcome Nicola Thompson  

The team at Urban Energy is deligthed to welcome Nicola Thompson to Dubai.  A keen athlete who enjoys running, circuit training and swimming, amongst other disciplines, Nicola has years of experience ranging from Junior coaching to Aqua fitness, from elite squad training to running fitness. She has won various trophies and medals at athletic competitions as a middle distance runner.  She will bring her experience to Urban Energy and we hope to put launch new programmes in line with her background in order to offer a even wider range of classes.  We are particularly proud of her work with Juniors and will ensure that she looks after any teenagers needing personal training.  Nicola will start training on the 1st september .  Contact us if you are interested in training with Nicola.

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Urban Storkfit - what about the babies ?  
Urban Storkfit is a class we created specifically for new mums.  The principle is simple, new mums can start exercising again about 6-10 weeks after giving birth, depending on the type of delivery and their recovery. Babies come along too, and usually stay in a corner of the room whilst mums exercises.  So far our classes have been low in numbers and it's been manageable but with the new season starting, we are expecting a few more participants.  Should the numbers justify it, we will introduce a nanny service.  If any one is interested or has a teenage daughter (15yrs +) who can spare between 2-4  hours a week keeping an eye on the babies please Email Here.

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Back to workout aches !
DOMS (Delayed Onset Muscle Soreness)  refers to a pain that presents itself anytime between 12 to 48 hours after a strenuous workout. The pain is usually intense and debilitating. You may not be able to walk or perform your usual activities. 'I couldn't even sit on a toilet' is a sentence we hear quite often !  It is common and most of us go through it when we first start a new workout plan.
It is definitely a sign that you overexerted, but it is also a sign that your body is beginning to adapt to a new and more strenuous routine. There is not much you can do to alleviate the pain, other than take it easy.  To avoid DOMS, spend ten minutes in a cool down stretch. If you are starting from scratch, gradually work into new exercises and longer durations.  Avoid doing too many reps and if necessary, you may want to consult with a trainer to develop a plan that will work best for your current condition.
If you already have DOMS and you're looking for relief, gentle massage is very effective at removing pain, but you will need to avoid any strenuous activity while you're feeling the pain.
DOMS happens to most of us and although it is painful, it does go away in about three days or so.
Issue: # 8    August 2010
Dear Urban Enthusiast,

baby with trainersAugust, done, dusted.  Phew ! We really didn't know what to expect.  The big August exodus coupled with the start of the Holy month of Ramadan meant that we were at risk of running classes of 2 of 3 people...  There was no need to worry though.  Our Dubai 92 World War kept the classes pumping and fun !  Personal training is going full blast and we are happy to welcome Nicola Thompson in our ranks.  New classes, new schedules, new locations, there's plenty in stock for September.  We've been tempted to use the newly opened Barsha park and we might indulge this season !
Urban Running starts again, and with it the running season in Dubai.  We will be looking to enter race as a group so if you are keen to participate and enter any race, short or long, let us know.   
Laurence & Amy
Emily's Nutrition corner
happy girl
Fluid and Electrolyte replacement.

When our body temperature rises, for example, during exercise or during the first 2 seconds of stepping outside in Dubai, we sweat. This functions to cool us down and regulate our core temperature, but we lose body fluid and electrolytes in the process.

We all know that it's essential to replace lost fluid and stay hydrated by drinking water frequently (in general and especially so during exercise). And for the most part, this is true. But exercising and sweating in this heat and humidity may require that you think about electrolyte replacement as well.

Electrolytes serve to transport fluids to and from the body's major systems, to regulate blood pH, and to ensure that muscles and nerves function normally. The most common include sodium, potassium, calcium and magnesium.
Sports drinks are designed for this purpose and are easy to find. There are three types, with varying levels of fluid, electrolytes and carbohydrates (preferred source of energy for exercising muscles). Isotonic drinks quickly replace fluids and provide a carb and electrolyte boost, and are best for longer bouts of sustained exercise. Hypotonic drinks quickly replace fluids and electrolytes but have a low level of carbohydrate, and are best for activities where you are sweating but not participating in ongoing or rigorous activity. Hypertonic drinks are best used after exercise as they are high in carbohydrate and serve to boost depleted glycogen stores.
I've seen plenty of people sweating it out early in the morning and in the evenings. Don't let the heat stop you! Be sensible, stay hydrated, grab a sports drink and GO!
  Update on all Urban Classes   
With most people back in September for the return to school and to work, we thought we would give you an update of our plans for classes for the rest of the year :

First, our very exciting news, we have plans to launch Urban Yoga towards the end of September.  Initially this is likely to be in the Arabian Ranches / Dubai Sports city area, but we will expand if we have demand.

All classes are likely to go back outdoor towards the middle of September, in line with our ethos of using the outdoors venues as much as possible.  Only Urban Prenatal and Urban Storkfit will remain indoors a little while longer to protect those bumps and bubs from the september heat. 

Morning classes, that were suspended during the summer, will resume within the first 2nd half of September. 

We will officialise an Urban Prenatal Aqua class, which will become a weekly feature.  Also, we will launch a week-end Prenatal class.

Urban Running will most probably start again mid september,  with a location to be advised.   We are considering putting on a intermediate group so let us know if you are interested.

New class prices
Effective October 1st, class prices will change. Good news for those of you committed to your fitness, the cost of the 12  session combo pack reduces.  Better value for more results !

New prices will be as follows :

Single session : AED 85.-
4 sessions combo pack : AED300
8 sessions combo  pack : AED560
12 sessions combo pack: AED780
All combo sessions are valid for a calendar month and unused sessions expire at the end of the month.

Urban Prenatal and Storkfit 6 sessions flexi pack: AED 450.
We understand the scheduling issues that pregnant women and new mums may experience and therefore this flexipack has no expiry date, allowing maximum flexibility in attendance.

If you have any questions, please feel free to ask any of your instructors.
Let's talk about RICE !  
Unfortunately, It's bound to happen.  At some point in your sporting life, you will experience some kind of injury.  Nobody is immune to it !

RICE stands for Rest, Ice, Compression, Elevation.  This technique is well recognised if you have injuries such as sprain, muscle pull or tear, and remains the first aid solution of choice.

Rest: If you are injured, stop playing, get medical attention if necessary and rest. Resting an injury is important for two reasons. First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, your body needs to rest so it has the energy it needs to heal most effectively.

: Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the injured area. An ice massage is another extremely effective way to direct cold to the injured tissue. Cold provides short-term pain relief. It also limits swelling by reducing blood flow to the injured area. Keep in mind, though, that you should never leave ice on an injury for more than 15-20 minutes at a time. Longer exposure can damage your skin. The best rule is to apply cold compresses for 15 minutes and then leave them off for at least 20 minutes.

Compression: Compression helps limit and reduce swelling, which slows down healing. Some people also experience pain relief from compression. An easy way to compress the area of the injury is to wrap an bandage around the swollen part.

Elevation: Elevating an injury reduces swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.

After a day or two of R.I.C.E., many sprains, strains or other injuries will begin to heal. But if your pain or swelling does not decrease after 48 hours, make an appointment to see your doctor or go to the emergency room, depending upon the severity of your symptoms.
The Urban Experience - training with Marie
'So far I have only had 2 sessions but both were a great workout with good advice concerning diet and fitness. I look forward to more workouts with Marie'

'We have both been very happy with our sessions with Marie.  The exercises have been challenging but sensibly set and we have enjoyed them.  We have been exposed to new exercises and new ways of thinking of exercise and look forward to keeping it going.  To have this level of expertise, delivered to our home and at convenient times makes it a perfect recipe for success'
Henry & Laura (husband & wife team both training with Marie)

' I have been using Marie 7 weeks now. The service is excellent from her. She is always on time, very accommodating and knows her stuff. She listens to what i am trying to achieve and focuses on problem areas. i find her to be very effective. My goal was to lose a lot of weight in a short space of time and Im achieving that goal effectively with her help. Would definitely recommend her to anyone looking for a trainer'