Barbelles Magazine Issue 2

barbelles The Women’s Weightlifting magazine // Issue o2 // March 2015

Crossfit saved me Hannah Campbell’s Inspiring story Hunt down the

Hidden sugar

lurking in your food n

ampio h c h t l monwea

21 DEAdlifts Workout like a pro free worko ut diary

com

Michaela Breeze issue 02 // MAR 2015

The best Fitness Trackers reviewed Fight depression with heavy weights

£3.95

and her all-girl dynamite squad

Barb

g ron Lift strong-live st

For ladies who lift, any time anywhere.

Download monthly issues directly to your devices.

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DIGITAL EDITION NOW AVAILABLE

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BarbellesMagazine

ISSUE 02 // MARCH 2015

CONTENTS 06

Inspirational - fighting cystic fibrosis with Crossfit

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Trending - #whatsyourlift

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Belles - Michaela Breeze MBE

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Bodyfuel - perfect recovery with Dr Rimmer

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Workout - a beautiful back with deadlifts

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Experts - lift your mood with weights

26

Boutique - muscle warming tights

28

Wearables - wearable fitness trackers

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EDITOR’S LETTER W

e hope you’ve been as excited as we have for this second issue of Barbelles magazine. We have been super busy this month. We went behind the scenes at Weightlifting Wales’ Welsh Senior Championships, where we saw some beautiful girls throwing around some heavy weights and setting new British records.

We even managed to catch up with weightlifting legend Michaela Breeze who showed us a thing or two about training religiously.

Experts in nutrition and mental health also feature in this issue to tell you how to get the most out of your training.

This month’s Barbelles newbie had a go at ANKORR this week, never heard of it? Neither had she until she was harnessed up, attached to a wall and made to get on all fours.

This month’s cover girl is Hannah Campbell, and what an inspiring lady she is! Check out page six to read about her fight against Cystic Fibrosis and how CrossFit plays a vital part in her life. Enjoy!

a m g s a e

Hannah Richards, Editor

Hannah Richards

ve strong ng-li tro

B

Joanna Gravett

Tom Phillips 4

Victoria Northbrooke

Lif t s

Francesca Donovan

Lemarl Freckleton

zine

e b l r l a

CONTRIBUTORS

Sam Howlett

Jess Fletcher

Tom Carter

Mair Unwin

Helen Brown

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NEWBIE

A Nation of Lifters nwealth medals o m m o C re o m n Wales have wo in weightlifting than any other sport. Who knew?

W

opportunity to train in a state of the art weightlifting gym, with professional coaches, to increase knowledge and experience.

Welsh weightlifters first competed in the CommonWeightlifting Wales is hoping to attract more women into the sport and is encouraging women of all ages to try lifting for the first time, in a supportive and positive environment.

Inspired by the formidable feats of visiting German strongman, Herman Goerner, Wales Weightlifting Federation (WWF) –as it is fomally known - has been championing Welsh weightlifters since 1927. Goerner used to delight the crowds at the Market Hall in Llanelli with exhibitions of his weightlifting prowess.

Since then Welsh weightlifting has gone from strength to strength. Wales attended their first Commonwealth Games in 1954 where they won their first Commonwealth medals. But it was not until 2004 that the International Weightlifting Federation accepted the WWF as a full member, despite vigorous and regular objections by the British Association.

Here at Barbelles magazine we applaud all efforts to bring more women to the world of weightlifting. So bravo WWF.

Photo credit: Zimbio.com

ales has a great record for raising champion weightlifters. And now Weightlifting Wales has committed itself to encouraging more women weightlifters into the sport in 2015.

Following on from the launch of their Women’s Coach Programme in 2014, five female coaches have been successful in gaining a position on Weightlifting Wales Women’s Programme.

Coaches include Commonwealth Games gold medal winner Michaela Breeze and Stephanie Owens.

Simon Roach, Performance Director at Weightlifting Wales, told Barbelles magazine, “We are really excited by what the future could hold for weightlifting in Wales. We have invested in a unique programme to educate and train more female coaches because we know that will help increase the numbers of female lifters we can encourage into the sport.”

All coaches have completed their British Weightlifting Level One Award and are now actively coaching in affiliated Weightlifting Clubs across Wales, including a new initiative at Bangor Sport.

Based at the University, Bangor Sport offers women the

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FEBRUARY MARCH 2015

5

INSPIRATIONAL

Hannah Campbell Age: 22 From: Cape Town

Back from the brink Fighting Cystic Fibrosis with CrossFit Despite being diagnosed with Cystic Fibrosis at 18 months old, Hannah Campbell leads an active and adventurous lifstyle.

Barbelles found out what motivates her and how CrossFit has shaped her positive outlook on life.

become one of my best friends (he’s actually down in South Africa visiting me at the moment).

I wasn’t really sure about it at first, because before I was really unfit and just wasn’t active at all. Jack had already been doing it for a year so he was really fit and lifting really big weights which was quite intimidating for me. I didn’t know what to expect.

After my introductory session I learnt a lot just within that 45 minutes and I thought ,“I could really get into this” – and I did.

What got you into CrossFit? It was in the UK. One of my best friends, Jack, introduced me to it.

Although he wasn’t one of my closest friends at the time. But, because we ended up training together all the time he’s slowly

How has CrossFit impacted your life?

That’s a big question. Actually it’s had more of an impact on me mentally than it has physically.

When I was in Sixth Form, I went through a really hard time. I thought that Cystic Fibrosis (CF) was probably

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going to kill me anyway, so why bother looking after myself? That was the kind of mental attitude I had, so it was very difficult for me to get out of that hole.

Once I started CrossFit, it had more of an effect on my lung function alone than my aesthetics. So even just the little mental pickup I had from seeing my CF improve was a huge thing for me. Now I can’t really picture my life without it, because I feel like if I was to stop it I’d get back into that hole again which I’m not comfortable with.

It’s improved my mental outlook on life in general. CrossFit hasn’t just improved my lung function and physical welfare, but also my whole outlook on the rest of my life. Now I don’t see CF as something that will kill me in my thirties, I see Cystic Fibrosis as something I will beat.

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always a weakness for me but I put a lot of time into trying to improve that so I can finally get my bodyweight over my head.

I don’t do weight lifting to get to a competitive level – I’m just happy with the goals I’ve been able to reach and the new goals I’m setting myself. I’m happy with the level I’m working at.

I’ve proved to myself that CF sufferers can do this, too, and I’d like to think that by doing what I’m doing, I’m proving it to other people. I want to inspire other CF sufferers to do the same, because they can do it.

What are your hopes for the future?

I’m not the sort of person that ever really wants a long term career – for me that’s quite a daunting thought.

Five years ago I’d convinced myself that I wasn’t going to live past 30, so

I’m finally coming to terms with the fact that CF doesn’t have to rule my life and actually I can keep on top of it. I’m really just exploiting my life for the most I can get out of it. So I’m happy with spending the next few years like I am right now, jumping between season jobs and being able to keep healthy and keep up with CrossFit wherever I go. CrossFit’s great because wherever in the world you go you can find it.

When I was born, my parents never thought they’d see me get to this age, so now that I’m at the level that I am, I’d like to think I’m making them proud and that’s all I want really.

Check out more inspirational women at jomec.co.uk/barbelles MARCH 2015

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Photo credit: John Nicholas

So CrossFit has helped your CF? Well anything active is going to improve your lung function, but for me the high intensity of weight lifting teamed with things like burpees and box jumps – things that really suck at the time, actually – was good for me.

It was something I was able to keep consistent with because CrossFit, for me, was very different every time I went so I didn’t get bored. It was easy for me to go five times a week because I knew that every time I went it would be different. I’d turn up and I didn’t know what I was going to do that day; I’d get given a programme and then I’d do it.

Every Thursday we do a barbell club which is great because it really helps with technique, strength and ability.

I can now double bodyweight deadlift – about 98kg. Anything overhead was

#trending

#Lift Like

A Girl Oxford University

#Liftlikeagirl @ Oxford University, Oxford The powerlifting club at Oxford University operates training sessions throughout term time for their students.

One member stated, “I always thought I was completely not a sporty person but just getting under the bar for the first time was a really magical experience, it felt like my body was responding to what I was telling it to do and it was actually working.” #Liftlikeagirl@ Cardiff University, South Wales Cardiff University Complete Fitness was born two years ago and incorporates bodybuilding, powerlifting and Olympic lifting to mix up their sessions. Cari Davies, committee member of Complete Fitness says, “Like everything, it’s important that women have access to all the opportunities men do. The confidence feeling strong gives you isn’t something that should be reserved for men.”

Cardiff University 8

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#trending Pumped up and raring to go, female students across the country are coming together in their university campuses to #learntolift.

The craze is exploding in popularity.

Classes are springing up everywhere in the wake of the inspirational this girl can campaign and global twitter trend #liftlikeagirl.

of female lifters, from beginners to thriving Olympians. Cardiff University, in South Wales where the girls who train are making their mark in weightlifting and last but by no means least, Oxford University,who have no shame in showing their male counterparts how it’s done. So, what are you waiting for? Gather your gals, start spreading the word and invent yourselves a hashtag.

As campaigns have taken off to encourage more women into sports, an impressive online presence has erupted, university clubs are continuing the movement, having fun with their identity and creating hashtags for their teams.

We got the gossip from three Universities around the UK that are leading by a fine example. St Mary’s in Twickenham, who have just launched a six week programme to assist all levels

St Mary’s University #Learntolift @ St Mary’s University, Twickenham St Mary’s women’s weightlifting programme, Learn to Lift is dedicated to females who need guidance and support during their training. Hayley Legg, a lecturer in Strength and Conditioning Science said, “I realised there was a lot more potential for helping women learn to lift, so we decided to develop the programme and reach out to a much wider audience.”

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#What is YOUR

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ss, it ys stre 29 a , d s e e t h d of t it.” sa Oa Melis se it gets ri and keep f e u a n to to “Bec t way a grea

Lift?

Amy Lew is, 27 “I enjoy it, its go od and it’s nice to g to see improve ments et stron g.”

We were so inspired by the strong, fearless, female competitors at the Welsh Weightlifting Championships in Cardiff March 8.

13 e made new Ellie Pryor, dence and I’v fi n co e m s “It give t.” ugh the spor friends thro

Barbelles spoke to some of the fabulous ladies who were in the audience on the day, to find out their favourite lift and why they love it.

Melli sa “Ther Jenkins , 42 e’s su c bette r and h a thrill b you f eel st ecause yo u get rong. ”

Lisa Hil l, 3 “I lift be 0 cause I e njoy it, it makes c keeps m arrying shoppin e g bags m f it and it uch eas ier.”

ong e I’m as str to feel lik

Reid, 29 Chanene ke etitive. I li “I’m comp to shift fat.” nd as men. A

Catrin Jones, 15 aspect and helps me “I enjoy the social media achieve my goals.”

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www.weightliftingwales.co.uk

Photo Credit: Sport Wales

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BELLES

M

ICHAELA

BREEZE

She took weightlifting by storm, now Michaela Breeze MBE is set on a new challenge.

Victoria Northbrooke met the two-time Commonwealth champion to talk life, lessons and lifting.

S

tanding at the ‘holy grail’ of fitness – Breeze’s Gym – I literally enter via a church door. I have come to meet Michaela Breeze, Commonwealth Games gold medal winner and Olympian weightlifter.

St David’s church has been lovingly converted into a state of the art gym whilst retaining the exquisite exterior, complete with stained glass windows. I half expect to hear a choir sing and a vicar bless me.

I’m greeted by a far more feral sound – an intense mix of human grunting and clanging metal. I imagine big burly men pumping iron. But instead, as I peek through the window, there are women flinging huge, heavy weights around, as if

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they’re nothing at all.

Michaela suddenly appears from around a corner with a warm smile and a firm, friendly handshake. I recognise her from her picture but I am genuinely shocked.

She’s tiny.

Looks are clearly deceptive as Michaela is a powerhouse of strength. She’s won two gold medals, as well as numerous silver and bronze medals, over a 22 year career in competitive weightlifting. She may be small but she’s supremely strong.

And Michaela Breeze doesn’t let anything stand in her way when she sets her mind to do something. When I ask her how she got into weightlifting she tells me she defied her parents when she was only 13

years old, to compete in her very first weightlifting competition, after being talent spotted by a substitute PE teacher.

CHILDHOOD IN CORNWALL Michaela explains, “I was brought up in the darkest depths of Cornwall where there were very few opportunities. My father wanted me to do athletics and Mum wanted me to do the more ‘girly’ sports. I remember going home and saying, ‘Mum I’m doing a weightlifting competition this weekend’ and she turned round and said ‘No you’re not!’”

“Well Saturday came and I jumped on my bike and cycled the seven miles to get to the competition. I had a great day and went home with a trophy. But then I had to try and explain

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BELLES that one. Basically when my parents said I couldn’t do something I went out of my way to prove them wrong.”

It’s her inherent defiance and steely determination that has propelled Michaela’s career success ever since. She has travelled the world over with the Commonwealth Games and the Olympics.

I ask Michaela what was the highpoint of her career. “If we did this interview a year ago I would have said categorically, winning gold in Melbourne. Standing on top of that podium with a medal around my neck, not just because it was gold, but because I’d overcome knee surgery six months before. But you ask me now and it’s got to be Glasgow last year – I actually retired in 2010 – so coming out of retirement at age 35 and breaking two British records and a Commonwealth games record, then winning bronze topped it for me.”

FIGHTING THE SYSTEM Until three years ago Michaela had been teaching secondary school PE. She is intensely committed to inspiring the next generation and coaching future talent.

However she found the environment highly frustrating.

Michaela tells me, “I couldn’t give young people the opportunities I wanted to. I got fed up of being told what to do and with being restricted by senior

management. So at that point I said I don’t want to do this anymore.”

Clearly her early defiant streak and a refusal to accept the word ‘no’ never left Michaela. Breeze’s Gym was born out of that fearless determination to do things her own way. She went home one night and as she says, “I literally brainstormed all the things I could do, from sports massage to public speaking, I just listed everything that I’m truly passionate about and came up with the idea of setting up the gym.”

BUILDING THE DREAM What she created is very special indeed.

Unlike the big fitness chains with their cavernous shells filled with endless rows of cardio machines and TV screens, Breeze’s Gym is unique. Spread across two floors it has the very latest in high spec training equipment but also a weights room kitted out to Olympic training standards. What’s really striking is despite its size, it feels so intimate and friendly.

The receptionist welcomes every member by their first name as they walk through the door – a feat of memory recall that truly impresses me. Everyone seems to know each other, young and old. It’s a feeling of genuine warmth, in a very supportive environment, which is such a rare treat in our hectic world.

What makes it especially inspiring is the dominance of women weightlifting in Breeze’s gym. There are strong, empowered women and girls of all ages

lifting weights with style, strength and supreme confidence. It’s exhilarating. And all of them have figures I’d kill for!

When I mention to Michaela the fear that many women have of bulking up if they weight train she laughs as she looks down at her own diminutive frame. “Look at me!

I’ve been lifting for twenty two years. This whole figment of people’s imagination that if I lift weights I’m going to get big is such a myth. When you actually have a go and understand the sport you realize it’s really about athleticism, about getting in shape, getting fit and getting powerful. I strongly believe in girl-power all the way.”

Michaela anticipates my next question.

WOMEN’S WEIGHTLIFTING SQUAD “For those women who want to try lifting, whether it’s Olympic style lifting or weight training, my advice is find a facility like Breeze’s gym or any of the Crossfit centres around the country that now have fantastic weight lifting equipment. And start light! There are no prizes for going heavy straight in. It’s not about who can lift the most, it’s about who can lift the best. Learn technique and develop the fundamentals. When they are in place then the bigger weights will come.”

Michaela is now championing the sport for Weightlifting Wales Federation as a coach. She trains Breeze’s own Women’s Weightlifting Squad as well as running training sessions, developing both junior and elite weightlifters to represent Wales.

Michaela is brimming with well deserved pride as she tells me, “We’re going from strength to strength. I’ve already got four or five lifters to international level,

“ I want to create opp

ortunities l

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ike

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Interview representing Breeze’s gym and Wales, so I’m hoping we can go on to bigger and better things in the next few years.”

Breeze’s Gym is working closely with schools to engage with more young people. As she explains, “I want to create opportunities like the ones I was given at school.”

In Breeze’s Youth Squad 12 year old Taylor Addicott is British Champion and 13 year old Ellie Pryor is already representing Wales internationally. Both of these youngsters clearly adore their highly committed coach. What’s even more impressive is the confidence and maturity that weightlifting has given these young girls. As Ellie says, “If it wasn’t for Michaela I’d never have known what I’m capable of.”

My time with Michaela is drawing to a close – she’s itching to get on with her squad coaching session. I ask her to sum up the top three benefits of weight training for women.

She looks at me aghast, “How can I give you just three!! The benefits are endless. It’s about developing speed, power, strength, co-ordination, balance, timing, you name it, all the components of fitness are developed through weight lifting - it’s great.”

Michaela is unstoppable. As if all this wasn’t enough she’s also signed up to run the London Marathon this year, as well as having jointly opened the new Reebok Crossfit 365 gym in Neath where she will be coaching a new generation of Crossfit Athletes.

With her gym in a converted church and Breeze’s motto “The first step to a heavenly body” I liken her to the high priestess of weightlifting. And I’ve definitely been converted.

e the ones

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Photo Credit: Tom Carter

Michaela Breeze talks technique with the junior weightlifting squad #TeamBreeze

I was given

in school

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TRUTH FAT

L

et’s be honest, when it comes to fats and sugars the truth is that there is no one truth. There is so much conflicting information flying around that it can all get a bit confusing! In reality some advice will work for some and not others; the old wisdom that we should eat everything in moderation has never been more true. As a general rule though, most experts agree that you should be looking to consume more good fats and less processed sugars.

Good Fats

Good fats include monounsaturated and polyunsaturated fats and are vital to your health and wellbeing. The body doesn’t manufacture these fats and so it is important to obtain them from your diet.

Eating good fats is essential because the fats we consume impact on our cholesterol. As with fats, not all cholesterol is bad. Of the two types, LDL cholesterol is the bad guy. LDL collects in the walls of blood vessels, causing the blockages of atherosclerosis. This means that higher levels of LDL put you at greater risk of a heart attack because blood clots are more likely to form in narrowed arteries. Eating healthy fats cuts the chance of harmful LDL building in the bloodstream and increases the amount of beneficial HDL cholesterol.

Higher levels of HDL are important as cholesterol plays a key role in hormone function. Amongst other things, HDL is converted estrogen, a steroid hormone that is key to muscle growth and recovery.

LDL on the other hand can transform into cortisol, your stress hormone, which makes you store more fat. By eating good fats you promote hormonal stability, which in turn stabilises thyroid function so that your metabolism is boosted. This can aid weight loss.

The worst type of dietary fat is the kind known as trans fat. It is a byproduct of

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ABOUT

THE

EXPERT

a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid.

Trans fats create inflammation, which is linked to heart disease, stroke, diabetes, and other chronic conditions.

Trans fats are found in processed food, so steer clear if you can. Good fats are found in nuts, seeds, avocados, oily fish and green leafy vegetables; get them into your meals today for optimum health benefits.

Benefits of Good Fats They boost your metabolism They make you less insulin resistant They reduce inflammation They slow down the rate at which your stomach empties, making carbs more slow releasing

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SUGAR

ABOUT

EXPERT

Hidden Sugar

Sugar is everywhere. It’s almost an epidemic as food manufacturers secretly pump it into the vast majority of everyday foods. Even for those of us trying to eat a ‘clean’ diet there are hidden sugars lurking undetected to the untrained eye, ready to derail your best efforts.

Sugar is a carbohydrate found naturally in many foods, from lactose in milk to the fructose in fruit and honey. We all need some sugar in our diets to supply easily available energy to fuel our muscles and keep our brains active.

A major problem is that many processed foods have added sugar which supplies energy in the form of calories - and very little else. This means our body has to draw on the nutrients from the rest of our diet to process it.

This can have a very negative impact on our health. Sugar can be addictive, is harmful in excess and prolific in its use by the cunning food industry.

A high intake of sugar causes our blood sugar levels to shoot up, giving us that

The average Briton consumes

feel-good ‘high’ followed by a crashing slump. High sugar content in the diet plays havoc with your body’s chemistry causing constant hormonal swings. It also directly interferes with your fat burning chemistry.

You may not know it but hidden sugars lurk in much of your food. Barbelles Magazine spoke to clinical dietician Rhona Hume. She told us, “Sugar is definitely a problem as it has crept into all our diets.”

Rhona explained that although current health advice is that no more than 10% of our energy should come from sugar, a recent review now suggests that this figure should be reduced to 5% of our total daily energy allowance.

Rhona advised that some of the worst offenders are the kinds of foods that are often perceived as ‘healthy’ options, especially some breakfast cereals and cereal bars which can be heavily laden with hidden sugars.

Low fat and ‘diet’ foods are big offenders. The food industry adds huge amounts of extra sugar to help improve the

taste of food after the removal of fat.

Savoury foods, like ready-made soups and sauces often contain added sugar. A can of soft drink, on average, contains the equivalent of eight teaspoons of sugar. Of course, sweets and chocolate also have incredibly high sugar content. Studies show that the first bite of chocolate is the one that gives you the greatest satisfaction – so think mini packs and avoid family size!

Easy ways to cut your sugar intake Read labels whilst shopping Avoid processed foods which are laden with added sugar Use Stevia or Xylitol sugar substitutes

34teaspoons of sugar everyday 9teaspoons 6teaspoons In an average pot of yoghurt there are

Daily, women should consume no more than

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BodyFuel

YOUR

WORKOUT NUTRITION Good nutrition is vital to great performance and helps you to stay injury free. We spoke to nutritional expert Dr Paul Rimmer about how best to plan your diet to keep you fit, healthy and strong.

P

ut the wrong fuel in your car and it’s not going to run. Worse still, you’re likely to do some pretty significant damage. It’s true of our bodies too, but so often we overlook this. Without the right nutrition you can kiss your gains goodbye and risk serious injury. We spoke to Dr Paul Rimmer, sports injury and nutritional expert for the Neil Hill Academy and Cardiff Sports Nutrition, about how to plan your diet to ensure optimum performance.

“The most important thing is to get enough omega 3 in your diet”, he explains.

“Omega 3 fatty acids are essential help to regulate inflammation, blood clotting, vascular dilation and immune suppression; fundamental to both injury prevention and recovery.

“Western diets have a lot of omega 6 (from meats and grains). Although that’s not a bad thing in itself, the ratio between omega 6 and omega 3 has been associated with chronic heart disease and can cause inflammation during digestive processes.”

The most recent figures from the World Health Organisation indicated that in the typical Western diet this ratio is around 18 parts omega 6 to each part omega 3.

Dr Rimmer advises, “For optimum health this should be closer to 2:1 or even 1:1.”

Indeed, you should try to get as close to this ratio as possible. Seeds, nuts and oily fish are great ways to boost your omega 3 intake and it’s advice that Dr Rimmer gives to all, both male and female.

“Nutritionally,” he says, “I treat men and women pretty much the same.

“The main difference is that women should make sure that they are getting enough iron and roughage to support their hormone function.”

A lot of iron is lost as part of the

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menstrual cycle and as result anemia is not uncommon among women. Ensuring you have enough iron is important, as it is needed to produce the red blood cells that carry oxygen around the body. You can get a good dose of iron from lean beef, poultry, seafood and lentils.

Once you’ve topped up your iron levels, make sure to consume some good fats.

Most of the female hormones are steroidal and therefore important to muscle growth

“

The most important thing is to get enough omega 3 in your diet

”

and repair. Good fats are essential to the creation of these hormones, which include estrogen. Our bodies also need fat to produce healthy cell membranes that are resistant to damage during exercise.

“This is particularly important during times of stress,” states Dr Rimmer. “Your body will direct a lot of your cholesterol and your fats to make cortisol (your stress hormone) and direct it away from your steroid hormones.”

As a rough guideline, you should aim to eat twice as much unsaturated fat as saturated fat.

soreness in the muscles. However, there might be underlying microtrauma that you can’t feel and can lead to bigger injuries.

In either case it is essential to ensure that your muscles recover as soon as possible.

Nutritionally, Dr Rimmer says that the best way to do this is to take BCAAs (Branch Chain Amino Acids).

He explains, “Most BCAAs formulas specifically target muscle protein synthesis. To put it simply, they regulate how quickly your body manufactures proteins, so how quickly it can build muscle tissue.”

Time Your Meals “Meal timing is massively important,” says Dr Rimmer. “The key is nailing your nutrition around your workout. You can be more lenient elsewhere in your diet so long as you get the meals around your workout spot on.”

Most people focus on pre and post workout meals, overlooking feeds during the workout itself. This is called peri nutrition and is vital if you want to optimise your performance. During your workout you need to get carbs and both amino and fatty acids to your muscles to really drive your gains.

Muscle Recovery Training causes small tears, or microtrauma, in your muscles. Most of this damage is minor and is only felt as

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EXPERT Words: Tom Carter // Photo Credit: Rikard Elofsson

Dr Rimmer also says that for optimal performance you should eat regularly, although he is quick to stress that regular eating and weight loss cannot necessarily be linked.

“Maximizing muscle synthesis requires feedings every 3-4 hours and stable blood sugar levels”, he explains. “Having one big meal of carbs creates a greater glycemic response, resulting in spikes in blood sugar levels, which in turn affect your thyroid function and metabolism.”

Meanwhile, stable blood sugars reduce cravings and you’ll have less desire and need for junk. This is ideal, as your body works better in a stable environment.

Dr Rimmer states, “Regular eating means hormonal stability and therefore optimal hormonal function. So you can consume more calories, lose more body fat and preserve more muscle tissue.”

Similarly, consistent, structured eating is key. This will not only assist with hormonal stability but will also allow you to identify what’s working for you and what’s not.

Rimmer’s Top Tip

“

Stable blood sugars reduce cravings and you’ll have less desire and need for junk

Workout Your Meal Plan

”

If you do get th e odd niggle, D r Rimmer advise s caution. “A lit tle niggle is fine bu t if it’s persistin g for more than a couple of da ys then back off that exercise” he states, “I’ve ha d too many inju ries myself to be of the opinion th at you need to tr ain through ni ggling injuries!” Bett er to take the car off the road fo r a while than risk writing it off.

Nailing nutrition around your workout is imperative. Here’s Dr Rimmer’s basic plan for success.

Pre-workout Have a wholefood meal at least an hour and a half before training. Get a mix of carbs and protein but keep it relatively light. A heavy meal can induce a food coma and going too heavy on the carbs can lead to blood sugar spikes. If you want to eat a bigger meal have this the night before.

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Peri-workout During training, replenish your glycine levels with a carbs based drink such as Vitargo. Make sure you get some BCAAs on board as well; you need to deliver those amino and fatty acids to your muscles as quickly as possible. We take a more in-depth look at BCAAs in this month’s ‘Supplement your muscles’ (page 20)..

Post-workout Have a shake within half an hour of finishing your session to get a crucial injection of protein and carbs. This will prevent your body from entering a catabolic state, which bluntly means your muscles begin eating themselves. You should then have a solid meal within three hours of your workout. This should be heavy on the protein and omega 3; fish is a great choice.

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BODYFUEL

Supplement

your muscles

Barbelles talks you through the benefits of supplements and WHAT SUPS are better than the rest Kinetica Whey High protein 300g, 10 servings £54.99 ON Serious Mass Weight gain powder 50g protein £37.99

USN Muscle Fuel Anabolic Lean muscle catalyst 50g protein £33.29

#Protein Protein is the main nutrient needed by the body for the growth and development of muscle. To meet the body’s protein demands, a quality protein powder can provide a convenient and efficient way to increase your protein intake.

Protein shakes are designed to assist a number of different goals and lifestyles, including: fast absorbing shakes like whey protein, shakes designed to assist weight loss, diet whey protein and powders that can offer a sustained protein release throughout the day or night.

If you’re trying to build muscle and loose weight, protein is a great energy source because it means you don’t have to eat as many carbs, which can be stored as fat. It also suppresses hunger so you don’t snack, which is great if you’re always on the go. between meals.

Photo Credit: Simply Perfection Photography

#BCAAs BCAAs (Branch Chain Amino Acids) include three essential amino acids that are required by the body. These amino acids must be consumed in the diet, as during regular physical activity and exercise the demand for these amino acids is increased.

This is because when you exercise, there is an increase in serotonin levels, which are believed to cause fatigue. However, BCAAs are said to reduce these, and actually enhance exercise performance.

An increased demand for BCAAs is also required to prevent injury and muscle breakdown, which can be difficult to meet from our diets alone. That’s why supplementation with BCAAs can become vital dietary aids for training and active lifestyles. Data shows that BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis.

Finally, BCAA products are also a great option for those looking to prevent muscle breakdown; they are vital for lean body development and are an ideal supplement choice to enhance recovery.

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USN BCAA Power Punch Fights fatigue 9900mg of amino acids per serving £30.00

Reflex BCAA Aids recovery after exercise 500 capsules £25.00

PVL Mutant Amino Helps lean muscle growth 2000mg of amino acids per serving £22.99 All products are available from: gainzsportsnutrition.co.uk

MARCH 2015

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Smooth blends Smoothie Guru TC whips up some chocolatey goodness

The Method

The Benefits

This is probably my all time favourite smoothie, it’s like a drinkable Snickers. It does require a bit of prep, but trust me it’s worth it.

First you need to quarter and deseed the squash, throw over a little olive oil and sea salt and place it into a hot oven to roast for around an hour.

Once softened, remove the skin and mash the flesh into a puree. Let this cool before use.

Combine the rest of the ingredients in a blender and enjoy.

So what does this bring to the table? The butternut squash gives you a healthy dose of omega 3, the spinach will boost your iron levels, whilst peanut butter brings with it protein and good fats. As well as providing a hit of antioxidants, the cacao adds a nice chocolaty taste. You can substitute this for cocoa powder but try to use a variety without added sugars.

The hemp, maca and goji powders are optional but are great additions. Hemp adds more omega 3 and protein, maca gives you an energy boost like caffeine and gojis strengthen immune health. If you’re after yet more protein, you can substitute the vanilla extract for a tablespoon of your favourite vanilla protein powder.

The Ingredients 125ml milk 1 tsp. honey ½ tsp. vanilla extract

@barbellesmag

A handful of spinach 1 ½ tbsp. butternut squash puree 1 tbsp. peanut butter

2 tsps. cacao powder ½ tsp. hemp powder (optional) ½ tsp. maca powder (optional) ½ tsp. goji powder (optional)

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Experts

BOUNCE

BACK

Physio Jackie Brown tells us how to deal with back injuries, if your workout takes a turn for the worse.

Remember the PRICE is right when it comes to avoiding muscle strains

A

Protection

painkiller. If the lower back pain is severe, Jackie advises to rest, but for no longer than two or three days. It is important not to let the muscles completely seize up and stiffen, so some very light stretching is essential once the pain has subsided.

Lower back stability is dependent on strong supporting abdominal and back muscles. The bony spine and discs are surrounded by these muscles and the stronger they are, the less stress is placed on the discs and joints of the spine, says Jackie. Ideally, you want a ‘belt’ of muscle around the spine to protect it from injury.

Make sure to protect the injured area from further injury and strain with a support or a brace

Rest

Stop the activity that caused injury immediately and avoid activity for the first 48 to 72 hours after injuring yourself.

Ice

For the first 48 to 72 hours after the injury, apply ice wrapped in a damp towel for 15 to 20 minutes every two to three hours.

Compression

Bandage the injured area to limit swelling and movement that could do further damage. It should be wrapped snuggly around the affected area, but not so tightly that it restricts blood flow.

Elevation

Keep the injured area raised and supported to help reduce swelling.

Weight belts can prevent injury during workouts by supporting the lower back

Schiek Women’s Nylon Contour Belt £44.41 www.bodybuilding.com

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Photo Credit: www.roguefitness.com

ccording to Jackie, back muscle strains usually heal with time, with most healing within a few days and almost all resolved within three to four weeks.

Directly after the injury has occurred, applying an ice pack to the lower back can help reduce inflammation. For longer term injuries, applying heat helps to stimulate the blood flow to the strained area which will speed up the natural healing process.

For back muscle injuries Jackie also suggests massage.

It can help promote blood flow, loosen tight lower back muscles and release endorphins, the bodies natural

Workout Workout

THE WORKOUT DEADLIFTS

Check out our video tutorials on

2

Lean forward with your shoulders slightly in front of the bar, keep your chest open and inflated, with your shoulders pinned back and down. Find tension in your hamstrings as you reach down to grip the bar.

3

Keep the bar close to your legs as you bring the bar up. Push the weight through your heels and make sure you keep your back position neutral When the bar is below the knee, your shoulders and hips should rise at the same rate.

4

Your head should be straight in a line with your back. As you move above your knee bring your body to a full upright position.

Make sure you squeeze your butt.

5

To return the bar to the floor, reverse this process slowly and keep good form. You should really feel those hamstrings burn.

Make sure you don’t put any undue stress on your back

http://bit.ly/barbellesyoutube

Beginner workout Number of reptitions: 21 – 18 – 15 – 12 – 9 – 6 – 3 > Deadlifts (the bar) > Down and Ups* Complete 21 Deadlifts and Down and ups , then 18, then 15... *Down and ups - get down into a press up position and bring yourself up again.

Advanced workout Number of reptitions: 21 – 18 – 15 – 12 – 9 – 6 – 3 > Deadlifts (70kg) > Bar facing Burpees > After each set complete 3 pullups PT Top Tip Don’t sacrifice technique for intensity, focus on squeezing your abs. Keep your chest up and back straight

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Photo Credit: www.girlsgonestrong.com

1

Make sure your feet are hip distance apart.

Breathe in, tense your abs and butt and set your hips backwards making sure your weight is mainly through your heels.

EXPERTs

A WEIGHT OFF YOUR

MIND

Many people start weightlifting to improve themselves on the outside.

Barbelles explains how resistance training can improve you on the inside too.

W

Photo Credit: Simply Perfection Photography

eight training boosts your body’s health by burning fat, improving body composition as well as preventing heart disease, diabetes and back pain.

Not only does it improve your phyisical health, it also benefits your mental wellbeing It is believed that over 450 million people worldwide have a mental health problem. In the UK the Mental Health Foundation state that over the course of a year, 1 in 4 people will experience some kind of mental health issue. That equates to 25% of the population. Within this group, worryingly, it is women who are more likely to be treated with the overwhelmingly large proportion of mental ailments.

There are a number of mental health ailments that can be improved or eradicated with the help of weightlifting. These include the two biggest mental health problems in the UK, depression and anxiety, as well as low self-esteem, sleep problems, chronic pain and memory issues.

We spoke to the Community Mental Health Team at Glangwili Hospital in Carmarthen to help explain how lifting can take a weight of your mind.

Alleviating Anxiety Anxiety is a response triggered by a danger or threat to our normal human experiences. However, if the response is exaggerated and prolonged over three weeks or more and starts to interfere with your daily life, it is then considered a mental health problem. Obsessive Compulsive Disorder (OCD) is a common form of anxiety and effects 3% of people.

Phobias and panic attacks are also forms of anxiety.

As with depression, anxiety is an issue that affects more women than men. Twice as many women in the UK suffer from anxiety compared to men.

O’Connor, Herring and Caravalho produced a journal titled Mental health benefits of strength training in adults where they state that, “Resistance training is a meaningful intervention for people suffering from anxiety.” Moderate intensity training, which they class as 50-60% of your one rep max, was the most effective level for combating anxiety problems.

Dealing with Depression

Increasing Self Esteem

Depression is a problem that affects 1 in 4 women in the UK. It is more prevalent with women as just 1 in 10 men suffer from the same problem. Between 8-12% of adults experience depression over the course of a single year.

Weightlifting can combat this. When lifting weights you release a large number of endorphins. These endorphins essentially work as ‘feel good’ hormones and can help significantly with the symptoms of depression. At the end of a training session endorphins react with your body in a similar way to the drug morphine, causing a feeling of euphoria. The wave of accomplishment, commonly known as ‘runners high’, helps combat depressive thoughts.

Self-esteem affects all of us; having high self-esteem is associated with both positive physical and mental wellbeing.

Weightlifting can have a huge impact on improving physical appearance, which in turn can provide an emotional lift.

When you take part in weight training you develop confidence as you push yourself through tough training sessions and challenge yourself to lift heavier weights.

The self-esteem boost gained in the gym or in the box can then spill over and make you more optimistic in your everyday life.

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Combating Chronic Pain Endorphins don’t just work as your body’s reward system. They also play a role in ridding your body of pain. The endorphins block pain signals to the brain and when you hurt yourself your body will release a big dose to help alleviate the discomfort.

Endorphins released during exercise will give you a buzz that motivates you to exercise again, thanks to the euphoric feeling of completing a session. If you keep exercising, the pain-blocking endorphins will keep working their magic and fight your chronic pain problems.

Sort Your Sleep Routine Strength training improves both your emotional and physical condition. It helps you feel in control of your body and can help you achieve a regular sleep routine. Psychologist Dr Leslie BeckerPhelps suggests in Workout for your wellbeing that people suffer from sleep problems because of fear and feeling out of control.

When you start weightlifting you improve strength, muscle definition and posture. The resulting confidence boost helps control your environment and parts of your life, like sleep.

Boost Your Memory Studies conducted by Harvard University have shown that resistance training can have a profound effect on your memory and improve your performance in memory related tasks. Problems with anxiety and depression have a knock on effect on your memory so controlling these will help with forgetfulness.

Exercise reduces insulin and inflammation, stimulates the release of chemicals that produce healthy brain cells and aids the growth of new blood vessels. All this adds up to a better memory.

“

The self-esteem boost gained in the gym or in the box can spill over into your everyday life and make you more optimistic

“

@BarbellesMag

MARCH 2015

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BOUTIQUe My legs are lean...

1.

With the weather warming up, it might just be time to get into a pair of shorts. There are loads of different styles your can choose from to showcase the results of those squats. Look for a pair with a wide waist band, like these from WOD Gear Clothing and Reebok.

This will allow for a greater range in movement without them riding up too much.

2.

1. Nike Modern Tempo Embossed Shorts £19.99 Reebok One Series Hot Short £30.00

www.store.nike.co.uk 2. Reebok Crossfit Ass To Ankle Short

3.

£35.00

www.reebok.co.uk

www.reebok.co..uk 3. Space Dye Wide Waistband Shorts £30.00 www.wodgearclothing.com

Lifting with style Nike Flash Running Tights £90.00 www.store.nike.co.uk

Look good while you lift. This month we’re focusing on dressing

those pins. We’ve rounded up some of the best

fitness gear to keep those legs looking lean.

Leg day has never looked so good.

There are a huge amount of sports tights available made from good quality, flexible and fast drying jersey blends that evaporate sweat and keep you comfortable throughout your workout. The biggest decision you’ll have to make is the colour. Whilst loud and colourful patterns look great on the shelf, they have the tendency to make muscular legs look disproportionate to the rest of the body. Go for something like these Nike Flash Running Tights. The patterned panels down the side have a lengthening effect which will keep your legs looking lean and long.

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If you’re not keen to brave a pair of shorts just yet, switch up your sports tights for a pair of three quarter capri leggings like this black and white pair from Reebok.

Own Spark 2.0 Capri £30.00 www.reebok.co.uk

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Obsessed Track Jersey Track Pant £45.00 www.net-a-porter.com Reebok Crossfit

t u o k r o w Post

Compression Tight £55.00 www.reebok.co.uk

Don’t Stress Fleece Pant £35.00 www.reebok.co.uk

Banjo & Matilda Cashmere Track Pant £300 www.net-a-porter.com

For extra strenuous workouts, try a pair of compression tights like these from Reebok, which will keep your muscles warm We’ve even got you covered to prevent muscle strain and when that post sweat fatigue. Keep a pair for after soreness sets in. For the gym too as they can help downtime away from the reduce the time it takes for gym kick back in a pair of muscles to repair themselves comfies like these from Nike and improve oxygenation to and Net-a-Porter. working muscles.

Muscle Up Apparel LTD.

Strive to be better @barbellesmag

MARCH 2015

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EXPERTs

WHICH Three trackers to fulfil all fitness fanatics’ needs...

PUSH Strength

Atlas Wristband

Fitbit Surge

USH claims to be the first fitness tracking device that measures strength and tracks your movement in the gym. It allows you to set training goals and then PUSH will provide feedback on your movements. The tracker looks to use the metrics of force, power and velocity to give measurements on more than just your step count.

The band shows how hard an athlete is working to lift a weight and can prevent injury as it stops you over working your body. The device, which can be worn on the wrist and ankle, feeds results back to your smartphone analysing reps and sets, force, balance, velocity, power, one rep max, explosive strength, volume load and tempo.

he Atlas Wristband detects motion on three axes and as a result can determine the movement being performed. It knows if you are curling your triceps or knocking out a round of press ups. If you swap the box or gym for the swimming pool it can even track your strokes in the water.

The Atlas Wristband allows you to input the amount of weight being lifted and measures if there is improper resistance or overtraining. It connects to your smartphone with Bluetooth technology so you can leave your phone at home and the wristband still works seamlessly.

itbit have a large range of fitness trackers, The Fitbit Surge is their most advanced model and caters for all you performance fitness fanatics. The Surge may not be as aesthetically pleasing as some of its competitors but it is still lightweight and packed full of useful tools.

The Surge is ideal for multi sport training with the ability to track running, cross training, hiking and cardio and strength workouts. It has its own built-in GPS so no need to bring your smartphone to the gym.

The sleep detection runs automatically and works extremely well. It also has a vibrating alarm setting so you can avoid rousing your significant other when you get up for your morning workout.

P

Verdict

At around £120 the band is expensive but it isn’t aimed at your everyday trainer. It can improve performance, prevent injury and fills a gap in the market for those elite athletes who take strength training particularly seriously.

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T

Verdict

At a hefty £229 it is the most expensive out of the wearable trackers being compared.

But with the ability to count reps, monitor your heart rate and, most impressively, track poor form it is a fair price for a nifty bit of kit.

F

Verdict

Chunky appearance aside, this is a practical and useful wearable with a great swipable screen. It retails at £199.99 but for dedicated trainers you will get your money’s worth.

MARCH 2015

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WEARABLE? Not all trainers need expensive trackers. Here are 5 cheap and simple alternative wearables for recording and analysing your basic everyday training.

2

1

1. Jawbone Up Move

£39.99 Pro: With the app you can track your goals and challenge friends (and foes) Con: Looks cheap and unattractive

2. Misfit Flash

£49.99 Pro: Tracks steps, sleep, cycling and even swimming Con: Lacks in depth analysis

3. Razer Nabu X

3

£44.99 Pro: You can exchange information with other users with a high five Con: There is no display screen to view notifications

4. Fitbit Zip 4

5

£45.99 Pro: Good value, good battery life and easy to use Con: Drink and food logging sub par no sleep tracker

5. Fitbug Orb

£49.45 Pro: Ideal for trainers who want to detailed food analysis Con: The app and web interface is hard to use

@barbellesmag

MARCH 2015

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NEWBIE

“FIVE MINUTES IN AND I WAS DREAMING OF DOING THAT 10K RUN AGAIN.”

Ready, set, crawl...

Our Newbie Barbelle, Jess Fletcher, put her endurance to the test, and discovered what it was like to train like an animal

A

fter completing my first 10k race in under an hour I was confident my endurance had been pushed to its limits. The three days of dosing up on Nurofen to relieve the muscle pain that ANKORR had inflicted were enough to convince me otherwise.

Just a few days prior I was raring to go at the thought of trying out this new phenomenon. Unaware of what it required, I was straight onto YouTube to see what it was all about. Fit rugby players crawling forward and backwards with a cord attached to their back and the occasional squat and push up.

Was that all it required?

Easy enough.

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MARCH 2015

I couldn’t have been more wrong. The simplicity of the movements had me fooled and five minutes in I was dreaming of doing that 10k run again.

First was the technical stuff.

An intro to the animal inspired movements; Bear Crawls, Frogs, Gorillas and Iguanas (squats and push ups if you’re wondering, that took on a whole new meaning). It was here when my stamina - or lack of it - started to show after each exercise. There was no time to recover from the oxygen deficiency and double vision that came over me as I stood. It was straight into the harness and back on my knees to a sprint start position.

The clock on the wall quickly became my worst enemy. My

trainers (yes, I needed two of them to keep my energy afloat) counted from 10. Staring at the cone just 5ft away from me I knew I had it, there was one push left in me. “3-2-1!”.

The moving forward wasn’t so bad, it was a minute in when I was told to do a 360 pivot and use the strength in my arms to move my weight instead of my legs. The burn was un-bearable. I managed two crawls before collapsing.

I was grateful for the few minutes break before the next stage. I was gobsmacked that there was even a next stage - and concerned for my own wellbeing. Drained of colour (and enthusiasm) I ran against the tug, voices ringing in my ear until I heard nothing but

the countdown to my collapse.

Muscles back intact and in a stable condition I’m now able to reflect on my experience with little resentment.

ANKORR not only taught me some new moves, but that both mental and physical fitness have no limits. For me though, the treadmill will do nicely and next time I visit the gym I’ll be comforted by the elementary machinery and absence of countdown clocks.

NEXT TIME...

BB’s Helen Brown resists the ropes

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Events

Barbelles April-May-June BWL & Help for Heroes ParaBench Press Open

Date: 11 April Location: Tedworth House Address: Tidworth, Wiltshire, SP9 7AJ British Weight Lifting and Help for Heroes are continuing to build on their work to help injured service personnel recover and get into sport Competition entry and more info can be found at http://britishweightlifting.org/event/bwl-help-4-heroesbench-press-open/

BPU & ABPU Regional Qualifier Midlands Date: 3rd May 2015 Location: Strength Asylum Gym Address: Unit 2, Trent Trading Park, Bottleslow Street, Hanley, Stoke on Trent, ST1 3LY Country: UK Competition application form can be downloaded from http://www.britishpowerliftingunion. co.uk/competitions/ Email the application to Emmy Louise: emmy@britishpowerliftingunion.co.uk

EWF Masters Championships

Date: 13– 20 June Location: Canolfan Brailsford Sports Hall Address: Bangor University, Bangor, Gwynedd, LL57 2DG Masters showcase the Keep an eye on http://britishweightlifting. org/event/ewf-masters-championships/ for more information.

BPU & ABPU Northern Regional Qualifier 2015 Date: 19 April Location: 1RM Gym Address: TBC Regional qualifyer for the north Competition application form can be downloaded from http://www.britishpowerliftingunion.co.uk/competitions/

Barbelles have checked out some of the crossfit gyms in the UK here are some of our favourites...

Royal Dock CrossFit East London info@royaldockscrossfit.com Unit 1A, Warehouse K, 2 Western Gateway, London, E16 1DR

BPU & ABPU Regional Qualifier South Coast 2015 Date: 10 May Location: Max Strength Gym Address: 15 Southcourt Road, Worthing, BN14 7DF Entries are coming in fast - please enter quickly to ensure registration Competition application form can be downloaded from http://www.britishpowerliftingunion. co.uk/competitions/ Email the application to Emmy Louise: emmy@britishpowerliftingunion.co.uk

CrossFit Glasgow 29 Commerce Street Glasgow, Glasgow City G5 8AD

British Senior Championships

Date: 27 -28 June Location: Ricoh arena Address: Ricoh Arena, Coventry, Phoenix Way, Coventry, West Midlands CV6 6GE The best in British weightlifting battle it out for the title in what will be an action packed two days.

Reebok CrossFit Cardiff http://www.crossfitcardiff.com/ Units J8 & J9, Colchester Avenue Industrial Estate, Cardiff

“The only Limits in life are the ones you set yourself�

Lift Strong. Live Strong.