Bestfit Magazine Issue 36

#36

COUNTDOWN TO THE WOLF RUN SIMON WEBBE TAKES ON THE CHALLENGE AND GETS OCR READY

T E G O T W HO F IT!

Y L I M A F TH E

I N YO U R !

N E R D L HI ER YO U R C R C I S E T O G E T H E D U L C E IN EX S, AND S ESSION

TRAIN LIKE A SPORTS PRO! WORK OUT LIKE YOUR TENNIS HEROES, PLUS TOP TIPS FROM ENGLAND’S RUGBY STARS

PLUS! JULIANA CAMPOS | MARK LAWS | BEN COOMBER | THE LEAN MACHINES | HANNAH SPEARRITT

WELCOME W www.bestfitmagazine.co.uk @bestfitmagazine /BESTFITMagazine

EDITOR nick@bestfitmagazine.co.uk

MARKETING leara@bestfitmagazine.co.uk

DISTRIBUTION mike@bestfitmagazine.co.uk

REVIEWS reviews@bestfitmagazine.co.uk

CONTRIBUTORS Pio Blanco (design), Ben Coomber, Juliana Camposs, Jess Davies, Richard Edwards, Colin Hubbuck, Dr Emma Kirke C.Ostm Distn, Getty Images, Mark Laws, The Lean Machines, Leigh Purves, Hannah Spearritt, Kurtis Stacey

TEL 0113 322 4400 BESTFIT is published in the UK by BESTFIT MEDIA. Copyright 2018. All rights reserved. While every endeavour has been made to maintain accuracy in the magazine, BESTFIT can take no responsibility for errors. All opinions expressed are the opinions of the writer expressing them, where stated.

We’ve been inspired by various sporting feats in 2018. From the determination of GB speed skater Elise Christie at the Winter Olympics – not to mention the countless herculean efforts of all the medal winners, including gold medallist Lizzy Yarnold – to the fitness displayed by England in the Six Nations, and by Roger Federer in January, you can’t help but find new motivation from their exploits.

Which is why you’ll find loads of useful stuff here this month. So, from how to prepare yourself for a sporting event (whatever it may be, from a Sunday league football match, to an OCR event) courtesy of three stars from the England rugby team, to a tennis workout designed to get you as fit as Federer, there is no shortage of essential workout advice.

Talking of workouts, Simon Webbe begins his 12-week transformation in this issue. Find out what’s in store for him as he looks to shape up for the Wolf Run in April, and his wedding.

Someone who has finished a threemonth overhaul is TV favourite Gemma Atkinson. She says she’s feeling as good as ever and here, she reveals to BESTFIT how she got lean, and how she plans to continue bossing her mind and body.

And with stress-awareness month ahead of us in April, we’ve looked at the biggest causes, and what you can do in response. Among the ailments is yoga; find out how you can do it in your own home. And boxing yoga. Yep, that’s a thing! Flick to our news pages to find out more.

Until next time…

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CONTENTS

SWING LOW

Three England stars reveal how you can get Six Nations fit

MIND GAMES

More and more of us are feeling anxious. Here’s our guide to stressing less

HEAVEN IS A HALF PIPE The BESTFIT guide to snowboarding like a pro

READ ALL ABOUT IT It’s our round-up of the latest health and fitness news from around the world

WHAT’S HOT Cool stuff to blow your hard-earned income on!

BRAIN-BOOSTING FOODS Boost the ol’ grey matter with ingredients and recipes from BESTFIT’s Dr Emma Kirke

FAMILY FIT

SMASH HIT

Get arms like Rafa and endurance like Federer with our tennis workout

Call the kids and be ready to sweat, it’s time to put the little ones to good use

CHILLED TO THE CORE BESTFIT heads to a retreat in Thailand to cleanse mind, body and soul

STYLE GUIDE What’s hot, and what’s not? The ultimate guide to the latest in fitness fashion

KEEPING IT IN THE FAMILY

Juliana Campos reveals how you can bond with your kids while keeping fit

COLUMNISTS Top-notch advice from our team of gurus: Mark Laws, Ben Coomber, Hannah Spearritt and Kurtis Stacey

BLAZE: THE MONSTER MACHINE Upgrade your studio training with DL’s all new boutique style HIIT workout

YOGA AT HOME

Time to take your mindfulness to the next level, where ever you are

NEWS SPOTIFY SESSIONS

Consider seeking out a little musical motivation to help ramp up your gym sessions. Spotify has been taking a look across the 25 million workout play lists created by users, to figure out what stand-out tracks are being chosen to help provide some much needed inspo.

For the second year in a row, Eminem’s ‘Till I Collapse’ has come out on top as the most streamed workout song globally, having taken second place in the UK alone, behind MKs song ’17’. Fresh talent such as Dua Lipa and Post Malone are also popular, featuring in the UK’s top ten. Looking to break the mould? Carry on through, and maybe consider some of the less traditional but increasingly popular workout trends, including Aqua Cycling, Brew Yoga and Goat Yoga – yoga done with a pygmy goat on your back. Speechless.

It seems there is a play list for every kind of weird and wonderful workout. Aqua Cycling play lists jumped 86% in the last year, while Brew Yoga jumped 137%.

TOP UK WORKOUT SONGS 1 MK – 17 2 Eminem – ‘Till I Collapse 3 Post Malone – Rockstar 4 Avicii – Lonely Together 5 Jax Jones – You Don’t Know Me (Radio Edit) 6 Eminem – Lose Yourself – Soundtrack Version 7 Dua Lipa – New Rules 8 Kanye West – POWER 9 J Balvin - Mi Gente (feat. Beyoncé) 10 Karen Harding - Say Something (Zac Samuel Remix)

TEMPTATION BLOCKER If you’re losing motivation after a strong start to 2018, then fear not, you’re not alone. And don’t lose hope yet, because you might just need a little help from the world of fitness tech. David Lloyd clubs have launched a ‘Temptation Blocker’ – a new online tool that allows users to block content or temptations on their browser, helping them stick to their personal goals. These don’t have to be specifically health and fitness related either. Whether its online shopping, celebrity news, social media or memes, you can choose your vice and block it from your screen.

Compatible with Google Chrome and Mozilla Firefox, the blocker will give users the option to select tempting items from five different categories. The tool will give you options such as ‘Help me to stop spending money on…’ and ‘Help me reduce my intake of…’ and will then give you options including ‘bread’ ‘clothes’ ‘social media’ and ‘reality TV’. You could even choose to be shielded from information on the likes of Donald Trump and Kim Kardashian, making this tool pretty much vital to the lives of all.

HOW NOT TO LOOK GOOD

It might not come as a surprise to know that a lot of us Brits are paying more attention to our looks than our overall health, something that became clear with a recent study by Medichecks. According to the stats, around one in 20 of those in their 30’s – especially men – take anabolic steroids and other drugs to improve appearance rather than health.

Four per cent of those surveyed in London even admitted to vying for the Love Island look. However, steroids don’t seem to be the only issue facing this aesthetic generation of millennials. The study revealed that those between the ages of 18 and 21 commonly drink protein shakes, build muscle in the gym, whiten their teeth and even pop diet pills.

Men seem to be those most affected by the pressure to gain muscle, with 94% of IPED (image-and-performance-enhancingdrug) users being male. Medical director of Medichecks, Dr Sam Rogers is warning users of the consequences. Liver disease, kidney failure, insulin resistance and diabetes are all included on the list of frightening possibilities when taking IPEDs, while the risk for heart attack also increases from anabolic androgenic steroids (AAS). What’s more, the risk of acne, baldness and moobs (that’s right, male boobs) also increases, defeating the point of using them in the first place.

JAMIE VS SUGAR

The War on Sugar is in full swing as top British chef and TV star Jamie Oliver calls on the government to crack down on the accessibility of energy drinks for kids. Currently, labels on every energy drink specifically state ‘not recommended for children’, but it seems this is not enough to deter the younger ones from drinking them.

Recent stats show that a whopping 24% of children under the age of ten in the UK are consuming these sugar-laden drinks, giving Oliver something to get angry about on his show Friday Night Feast. During one episode, he chatted to teachers who told of the stress that comes with trying to teach pupils hopped up on energy drinks, including having back-up lessons to plan depending on whether the kids are ‘high’ or ‘crashing’.

The solution? Government-backed age restrictions on the sale of energy drinks to all under-16s, according to Oliver. Which would make sense, seeing as 41% of 13-15 year olds are seeking out sugary drinks at lunchtime off-site, despite bans inside the school gates. Recent evidence also highlights just why consuming the drinks are so detrimental, with each drink containing more than twice the maximum daily sugar intake for adults (12 teaspoons) yet retailing for as little as 25p. Want to be part of this movement? Tweet, post, share and chat to your local MP to get the message out.

SPLASH THE HEALTH CASH Parting with our hard-earned cash is not getting any easier, but we seem to be more eager to do it when it comes to our health. In a bid to understand just how invested we have become, MyProtein conducted a survey of 2,800 people in the UK and discovered that those of between 18 and 65 spend an average of £124 a month on health and fitness. This adds up to roughly £92,256 in an lifetime for things like gym membership and supplements. In fact, it appears that supplementation costs us around £39.63 a month, coming out above the rest. Up next came our fitness clothing, with the average spend at £29.81 followed by gym membership, with almost 40% of people willing to spend between £21 and £35 a month.

So who of us Brits are splashing the most cash? The Scots came out on top, with fitness fans in Aberdeen spending an average of £113,672 across a lifetime on health and fitness, while those in Glasgow having the lowest percentage of those without a gym membership. The cheapest fanatics can be found in Derby, where the lifetime spend is £71,111.

GRUBBY GYM-GOERS

According to a study done by online personal training site Nuyoo, 73% of Brits won’t bother to shower after their gym workout, preferring to settle on the sofa with their post-workout grub instead. During a survey of 2,200 gym-goers 43% even admitted to waiting several hours before peeling off their sportswear, while 18% won’t bother at all. Yikes! And while we’re encouraged to know that 93% of respondents said they attended gym at least once a week, it is still quite unsettling to find out that 31% of folks will exercise in the same outfit three or four times.

So why does it matter? Apart from that questionable smell you might be carrying around with you, the gym also happens to be a breeding ground for bacteria. A recent study found that each piece of gym equipment holds around one million germs per square inch, 70% of which can harm the body. The biggest culprits are free weights, which hold over 300 times the number of bacteria found on a toilet seat. Time to re-think our post-workout routine. maybe?

MATCH MADE ON TINDER

If you’re single and looking to up your game on Tinder you might want to consider taking up a sport (or telling people you play one). How do we know? Turns out there has been a study conducted to figure out exactly how many more matches you might get if you profess to being sporty – yes, really. GolfSupport.com created a male and female Tinder profile and adjusted it several times to include different sports, whilst keeping the rest of the profile the same. The results show that playing a sport can more than double your chances of a right-swipe, especially if you’re a bloke. The male profile without mention of sport received 57 matches over two days, while mention of the sport raked in 94 matches over the same period.

Rugby seemed to be the most desired by the opposite sex, followed closely by weightlifting and Golf – cricket and horse-riders came out last.

RISE AND GRIND

It’s the age old debate: morning vs evening workout? Historically it has split the fitness industry, but more and more of us are choosing to get our workouts done before the day begins. So what are the benefits for doing so? Keith McNiven, British and National Wrestling Champion, discusses exactly why we can benefit from an early session, including the ease at which we can complete high-volume training systems, such as tri-sets using different machines, when the gym is quiet in the mornings. Getting our workout done and dusted early also means we can roll with whatever the rest of the day throws at us, whether that be a sick child, after-work socialising or an overdue-report. We can also therefore spend more time with our loved ones, if we’re not racing through rush hour and navigating an overcrowded gym before finally getting back to shower and eat. Our bodies can also benefit from morning sessions, as our hormones – especially testosterone for muscle-building – are elevated first thing, ready to be put to good use at the gym. It seems our metabolism could also benefit from an early workout, which can boost the rate at which we burn calories for the rest of the day - also known as ‘excess post-exercise oxygen consumption’.

GLOBAL MOVEMENTS

Recently published data from Strava shows just how active many of us – both at home in Blighty and across the globe – have become over the last year. In 2017, Britain’s cyclists logged 31 million rides throughout the year, totalling a whopping 904 million km along the way. More of us decided to run, contributing 24.7 million runs and 192 million km to the global Strava figures.

Aside from our health, it seems the environment is benefitting greatly too. Last year, run and cycle commuters in the UK covered 189 million km, offsetting a potential 12.6 billion litres of CO2 from being emitted while keeping the equivalent of 15,000 cars off the road. Not too shabby, hey?

The highlight for us, however is that west Yorkshire placed second in the top three most active UK regions, having logged just over 1 million rides and runs.

THE AVERAGE BRITON SPENDS OVER FIVE HOURS BROWSING THE INTERNET EACH DAY. SUGGESTED THAT EASY ACCESS TO THE WEB MADE STICKING TO FITNESS GOALS DIFFICULT. ADMITTED TO BREAKING T H E I R RESOLUTIONS WITHIN THE FIRST TWO WEEKS OF THE YEAR.

35% 52%

WHAT IS BOXINGYOGA™?

It’s the new workout spreading across the globe

SWEET DREAMS

A recent survey by Carpetright revealed that 28% of adults across the UK describe their sleep as either not good or terrible, posing a serious threat to public health. In an attempt to get us sleeping better, a group of sleep experts have gathered to help debunk some common sleepy myths.

According to Lisa Artis, there is no such thing as ‘catching up’ on lost sleep and that ‘recovery’ snooze time you were planning to have on the weekend will not resolve the affects of lost sleep. Adam Atkinson suggests that, contrary to popular belief, long naps during the day will see you struggle to sleep at night. Stick to power naps of no longer than 20 minutes. Another popular belief without any actual evidence is that eating cheese before you hit the sack will give you nightmares, but it is heavy meals you should be wary of, according to Alison Gardiner. The state of your bed is also important, and while many of us believe it makes no difference, Artis suggests that a mattress older than eight years is useless, and will not support you properly.

At first glance, boxing and yoga would appear to be polar opposites. One is a slow movement practice all about achieving meditative and spiritual calm.

The other is a frenetic sport where the objective is to render your opponent unconscious. But in the shape of the innovative new BoxingYoga™ system, the two are melded into a challenging workout designed to improve strength, flexibility and maximise performance.

Conceived by Total Boxer founder Matt Garcia and developed with yoga practitioner and former international dancer Kajza Ekberg and Total Boxer Head Coach Deniz Ates, the BoxingYoga™ system is now a worldwide phenomenon with instructors in Singapore, Hong Kong and across North America.

Built in 12 rounds – to mimic a professional boxing fight – the yogabased system starts with three warm-up

rounds (which still feel like a workout in themselves!) before building strength in rounds four to seven and mobility in eight and nine, then working on flexibility in the two-round cool-down.

The format lasts 60 minutes and, as well as helping to counter the typical immobility that can come from repeated boxing movements, will challenge balance and body awareness and improve posture.

Participants don’t need to have boxed or done yoga before – most of the movements will be familiar to even novice exercisers and the instruction has safety front of mind.

It’s also been practiced by boxers such as former world champion Scott Quigg, mixed martial artists, but also athletes in other sports, like Chelsea FC and Saracens rugby club.

To find your local class, go to www.boxingyoga.com/classes

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FIT! GET SIX NATIONS

The Six Nations is one of the most demanding competitions on the planet – so how do three of England’s finest keep in shape and maintain mental sharpness in the eye of the storm? BESTFIT’s Richard Edwards caught up with Maro Itoje, Jonathan Joseph and Harry Williams to find out.

How do you cope with the pressure of playing in such a demanding competition?

Maro Itoje: None of the pressure I feel is from external sources, all the pressure I feel is from the environment.

When I say ‘pressure’, I don’t see it as a negative thing or something that weighs on you or holds you back.

I feel pressure to perform to my teammates, so they can hopefully build trust in me, and also pressure to repay the coaches for the faith they’ve shown in me. For myself, I want to push the standards that I’ve set.

Is it tough to play five such demanding games in a relatively short space of time?

Harry Williams: On top of the all the physical things you do, you have to compartmentalise things a little bit.

If you’ve had a win then you have to enjoy that, but when it’s over it’s over.

Then you move on to the next week of training. There’s a definite start point and definite stop point between matches. Then every game becomes special in its own right.

Jonathan Joseph: We put quite a big emphasis on our recovery routine.

Straight after the game, it’s important to get fluids and nutrition on board as quickly as possible. Following that, you want to get a good night’s sleep, which is always quite hard after a game. The next day, in the morning, you get to the pool, get a good stretch and get any treatment you might need. It’s all quite individual, to be honest.

Itoje: What we’ve done well over the past couple of years is to have the next-game focus. All our attention goes on the next game we play, we don’t look beyond it, and all of our efforts are built around putting in a performance. When you have that focus that keeps things fresh and in perspective a little bit.

What kind of physical work do you do between matches to maintain your fitness?

Joseph: Everyone’s programme is very individual because everyone here has different needs. Personally, I try and work on my flexibility quite a lot as well as conditioning my muscles. I would do a lot of training around helping the mechanics of my running – that’s my focus when I’m in camp because that’s where I think I see the most benefit when I’m out on the field.

Itoje: You need a combination of attributes to be able to excel as

a back-five player – you need to be strong, you need to have some explosive power. You also need to have an engine, so your cardiovascular base needs to be of a decent level to cope with the demands of the game.

For me, pretty much most weeks I’ll have a conditioning top-up just to stay on top of things. In addition to that I’ll work on my power and strength.

How does your preparation vary according to whether it’s a two-week or one-week gap between matches?

Williams: This is actually my first time [being involved in the Six Nations] but they don’t change too much. It’s a case of giving each player what they need on top of the team training. If a player has had a lot of minutes then they probably need more downtime for recovery. Fellas who have been on the bench for the first couple of games probably need that little bit more.

The game against Wales was a really bruising match – how long does it take you to recover between games?

Itoje: My body has got back in the groove of playing rugby. I broke my jaw a while back and after the first couple of games my body was just in pieces. It’s almost like my body forgot what it was like to play rugby. Now I’m a few games in and the recovery process is becoming a lot faster.

After the Wales game, for instance, after a couple of days I started to feel good again.

How do you ensure you’re mentally fresh from one match to the next?

Williams: Getting out of the environment is good. Getting a little change of scenery helps a lot.

What makes Eddie Jones such a successful coach?

Johnson: He tries to get the very best out of us, both individually and as a team. He leaves no stone unturned in the way we prepare and the way we recover. Everything we do is done to the very highest level and that’s fed down from him to the coaches, to the back-room staff, physios, you name it.

What element of the new Canterbury kit has impressed you most?

Itoje: The fitting of the playing kit is very comfortable, it’s very snug.

Nobody has to worry about anything going wrong with the kit, which is a big positive.

HANGOVER

HELP

You’ve had too much than planned and you’re already fearing the aftereffects. Help is at hand, thanks to BESTFIT’s Sophie Gradon ON THE NIGHT 1. When you get in, TRY and remember to drink a pint of water before bed with a soluble vitamin C to neutralise the toxic effects of the alcohol.

2. Alcohol will deplete your B vitamin level. To counteract, take a B complex vitamin.

THE MORNING AFTER 1. Try a ginger, peppermint tea, or coconut water, all full of rehydrating electrolytes.

2. Gherkins are loaded with potassium, magnesium and electrolytes. Don’t pour the brine away, drink it! Sports athletes do this at the side of the pitch as the vinegar is both full of electrolytes and is known to ease muscle cramps!

3. Smoothies are possibly the best aid for a hangover. Blend potassium-rich foods like banana, and greens such as spinach or kale.

4. Chicken noodle soup will fill you up and help you to restore levels of sodium and water.

5. Sushi. That addictive mix of fish, soy and wasabi work so well together, providing you with Omega 3, electrolytes, sodium and a good head-clearing kick from the wasabi, which also has bacteria-fighting qualities.

6. Tomatoes are full of vitamin C, so try a Virgin Mary (no, adding vodka, it will not benefit you in any way!).

That, or a tomato salad with plenty of Himalayan salt and basil, which has many toxic-fighting benefits.

columnist WANT TO SPEND MORE TIME WITH YOUR KIDS? BESTFIT SPEAKS TO @JULIANACAMPOSLONDON ABOUT WAYS YOU CAN STAY FIT AND HEALTHY TOGETHER.

KEEPING IT IN THE FAMILY

J

Images supplied by Alexis Prappas. Brazil images taken in Bonito.

uliana Campos has a l re a d y e s t a b l i s h e d herself in the fitness i n d u s t r y fo r h e r u n i q u e, B ra z i l i a n i n s p i re d f i t n e s s p ro g ra m m e s . S h e h a s w o r ke d w i t h roya l t y a s a p e r s o n a l t ra i n e r a n d f i t n e s s co n s u l t a n t a n d s h e h a s m a d e w a ve s a c ro s s t h e w o r l d w i t h h e r f i t n e s s f l a i r. H e r l a t e s t f i t n e s s ve n t u re i s h e r h i g h l y p o p u l a r m o t h e r a n d d a u g h t e r t ra i n i n g sessions.

B e i n g a b u s y M u m h e r s e l f, J u l i a n a k n o w s exa c t l y h o w d i f f i c u l t i t i s t o f i t exe rc i s e i n t o a h e c t i c s ch e d u l e. W i t h t h e co n s t a n t j u g g l i n g o f w o r k a n d

fa m i l y / ch i l d ca re co m m i t m e n t s , sometimes it just isn’t possible t o g e t t o t h e g y m o r g o fo r a r u n . J u l i a n a w a n t e d t o s o l ve t h i s p ro b l e m a n d a l s o g i ve mothers and daughters the o p p o r t u n i t y t o b o n d ove r a s h a re d i n t e re s t .

J u l i a n a s a y s : “ B e i n g h e a l t hy a n d l o o k i n g a f t e r my s e l f h a s b e e n a b i g p a r t o f my l i fe f ro m a n e a r l y a g e. I t w a s important to me to be able to s h a re my l ove a n d k n o w l e d g e o f exe rc i s e w i t h my d a u g h t e r and start her o n h e r o w n journey with fitness. I would much rather be able to educate her sensibly on

fitness and nutrition than for her to try and imitate celebrities who are not necessarily living healthy lifestyles.”

T R A I N I N G TO G E T H E R H e r J C f i t k i d s cl a s s e s h e l p t o i n s p i re ch i l d re n f ro m a yo u n g a g e w i t h a fo c u s o n h a v i n g f u n b u t a l s o t o i n s t i l a p o s i t i ve, h e a l t hy a t t i t u d e t o w a rd s m a n a g i n g yo u r o w n f i t n e s s .

D a u g h t e r I s a b e l l a l ove s t h e f u n s e s s i o n s t h a t t h ey d o t o g e t h e r. T h e s e s s i o n s a re i nve n t i ve a n d ch i l d re n re a l l y e n j oy t h e m s e l ve s , d o i n g t h i n g s l i ke b e i n g p u s h e d a l o n g i n a g i a n t t y re ! I t i s ve r y p l a y f u l a n d exc i t i n g , s o i t i s a g re a t way to start to understand the b e n e f i t s o f exe rc i s e.

When time is so limited in this busy world, being able to s p e n d q u a l i t y t i m e w i t h yo u r ch i l d re n a n d f i t i n exe rc i s e ca n s e e m i m p o s s i b l e. J u l i a n a h a d ex p e r i e n ce d t h i s p ro b l e m herself but also had a lot of co nve r s a t i o n s a b o u t t h i s w i t h other mums. “ W h e n I w a s a t t h e s ch o o l p i ck u p o r g e n e ra l l y t a l k i n g t o m u m s , t h ey w o u l d a l w a y s s a y t o m e h o w t h ey w i s h t h ey co u l d s p a re t h e t i m e t o w o r ko u t . T h ey w o u l d s e e m e w a l k ove r i n my f i t n e s s g e a r a n d co m p l a i n h o w t h ey j u s t d o n ’ t h a ve e n o u g h t i m e i n t h e d a y t o eve n t h i n k a b o u t exe rc i s e. S o I t o l d t h e m h o w I i n co r p o ra t e f i t n e s s i n t o my t i m e w i t h my d a u g h t e r.

Juliana is an ambassador for Slim Kitchen www.slimkitchen.co.uk

S ome peopl e l ook at m e as i f they think I j ust take her o u t for long ru ns but i t coul dn’ t be fur th er from th e truth . I h ave t a i l o re d t h e f u n f i t n e s s s e s s i o n a ro u n d a c t i v i t i e s t h a t I s a b e l l a l ove s d o i n g , t h i n g s she would go out and do with her friends. She is always a s k i n g w h e n w e ca n n ex t f i t i n a session!”

T h e s e co nve r s a t i o n s w i t h other mums led to Juliana ex p l o r i n g w h e t h e r t h e m o t h e r and daughter sessions would b e p o p u l a r. T h e n ex t t i m e a b u s y m u m co m p l a i n e d a b o u t n o t h a v i n g t h e t i m e, J u l i a n a i nv i t e d t h e m t o t a ke p a r t i n t h e s e s s i o n s t o s e e h o w m u ch t h ey w o u l d e n j oy i t .

L AC K O F T I M E N O LO N G E R A N E XC U S E “ Lo t s o f m u m s s p e n d h o u r s e a ch w e e k t a k i n g t h e i r k i d s to swimming lessons, or gymnastics etc. and that is g re a t i f t h e k i d s e n j oy t h a t .

H o w eve r, i t u s u a l l y i nvo l ve s mums or dads sitting waiting a ro u n d fo r h o u r s eve r y w e e k .

W h a t i f yo u co u l d f i n d a n a c t i v i t y t h a t ke e p s yo u b o t h f i t a n d yo u ca n d o i t t o g e t h e r, n o w a i t i n g a ro u n d ? F o r m e i t i s t h e p e r fe c t s o l u t i o n t o exe rc i s i n g w h e n yo u l i ve a b u s y l i fe.”

J u l i a n a ’ s w o r ko u t s a re e n e r g e t i c a n d l i ve l y ; t h e re a re lots of smiles and laughter t h ro u g h o u t t h e i n c re a s i n g l y popular mother and daughter

sessions. She says “It is g re a t fo r k i d s t o b e i n s p i re d by t h e i r m o t h e r t o s e e h o w g re a t exe rc i s e i s w h e n yo u a re d o i n g s o m e t h i n g t h a t yo u re a l l y e n j oy. A s w e l l a s helping to manage weight, t h e re a re s o m a ny b e n e f i t s o f l i v i n g a h e a l t hy l i fe s t y l e. I f ch i l d re n ca n u n d e r s t a n d t h a t f ro m a n e a r l y a g e t h ey w i l l ca r r y i t w i t h t h e m t h ro u g h o u t t h e i r l i fe.”

T h e B raz i l i a n i n f l u e n ce m a ke s J u l i a n a ’ s s e s s i o n s q u i t e unique and also brings a bit of S a m b a s t y l e a n d c u l t u re i n t o t h e m i x . H e r w o r ko u t s cl eve r l y co m b i n e t h e u s e o f yo u r o w n b o d y w e i g h t w i t h re s i s t a n ce t ra i n i n g , co re s t re n g t h e n i n g a n d p o s t u re a l i g n m e n t . S h e a l s o d o e s d a n ce cl a s s e s w i t h

h e r d a u g h t e r, fo r t h o s e m u m s and daughters who want to tr y something a bit different to the fitness sessions.

Juliana was an accomplished gymnast and swimmer as she was growing up and has also been practicing the mar tial ar t of Capoeira for many years. As if that wasn’t enough she is also a professional samba dancer!

Juliana combines all of these skills and experience into her d i f f e r e n t f i t n e s s p r o g ra m m e s t o p rov i d e a t r u l y i nv i g o ra t i n g a n d f re s h a p p ro a ch t o f i t n e s s .

Her mother and daughter s e s s i o n s a re h e r l a t e s t co n q u e s t i n ch a n g i n g t h e f i t n e s s i n d u s t r y a n d h e l p i n g m o re p e o p l e t o a d d e n j oya b l e f i t n e s s r o u t i n e s into everyday life.

Zoe uses her lower body to get some big air

GET FIT LIKE A

SNOWBOARDING PRO’ Mix up your moves, concentrate on that core and train to take to the pistes at David Lloyd…

Words: Leigh Purves

M

Zoe uses her David Lloyd gym to train when she’s not on the slopes

arch is a popular month for people to try new winter sports and go in search of serious snow – not the sort of wishy washy sort we’re so used to across England.

And Snowboarding Cross supremo Zoe Gillings-Brier, who just happens to train at David Lloyd when she’s not in competition, can’t enthuse enough about her passion for taking to her board. Zoe, 32, certainly knows her stuff. Not only is she Great Britain’s Number 1, the first athlete with seven World Cup Podiums, three winter Olympic games under her belt and many multi-national titles behind her, she’s also just returned from the PyeongChang 2018 Winter Olympics, where she competed as part of the British Snowboard team, and where she finished 13th in the women’s snowboard cross.

In an exclusive interview with BESTFIT magazine, the inspiring sports star spills the beans about training to be top of her game and why we should all try out some snowboarding. “I started when I was just aged 10,” she says. “I originally started off skiing but got really bored with it and found myself wanting a new challenge,” she explains.

“I loved snowboarding right away.”

At this point Zoe started to

Zoe couldn’t beat her best Olympic finish, eighth in Vancouver 2010, while in South Korea

”STRENGTH IS KEY WHEN IT COMES TO HELPING MY BODY ABSORB MY LANDINGS”

train seriously.

“I immediately started to workout to improve my fitness and saw really good results.

“I usually train five or six times a week – one day I may swim and use that as a recovery session, sometimes I do interval training and alternate this with core strength exercises similar to those from Pilates. The days leading up to a competition I usually do training consisting of ‘on-snow’ training, which is just how it sounds. But when I am working out in the gym, I focus on

lower body exercise and strengthen my glutes before working in my core, as I need core strength the whole way down. Strength is key in helping to absorb my landings.

“I also do a lot of jumping,” she continues.

“I use those three boxes and make sure I jump.

Usually from one to the other and then onto the other again.

“David Lloyd is brilliant as it has so many facilities, is really clean.

Sometimes I even take my toddler – we love the café and food. I try to be very disciplined with my nutrition. Generally, I don’t really drink alcohol. I eat lots of vegetables and try to eat a variety of rainbow-coloured vegetables. This gives me more nutrients and strength.

And you need that when competing at the Olympics! Of course – like anyone – I experience different levels of nervousness, but rely on basic breathing techniques. It would be wrong not to feel some nerves though; my adrenaline gets going and I love gearing-up for that exhilarating feeling of being on the slopes.”

Zoe’s advice: Snowboarding for beginners • Remember, snowboarding is painful. It can take a couple of days to crack it. Some people may also panic that their feet are strapped in, but at least they can’t cross - unlike wearing ski!

Some claim that in many ways it is much safer than using skis.

• Give yourself time to train properly; don’t try to cram in some snowboarding as a final stint during a week’s ski holiday. I promise that once you crack it, the progression is phenomenal.

• Wear a helmet. I would also recommend trying to source some bum pads too and stick at it no matter how many times you may fall, just don’t take yourself too seriously.

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Tribar markets itself as the ‘new fitness weapon of choice’, and it’s easy to see why. With a range of products in different weights to cater for all strength abilities, each one is created with a specific purpose in mind, whether that’s to tone or strengthen, and they are produced to help you reach your fitness goals in an effective way. The Tribar is an equilateral triangle-shaped weight with three equally weighted bells and bars, each sitting at a 60-degree angle to the next, which provides either a double under-hand grip or double over-hand grip. It’s unique shape means it can be used in many more diverse ways than regular free weights, allowing for a wider variety of exercises. The weight is spread evenly between the three bells, so provides a controllable, well balanced weight. Choose from Core, Tone, Power, Strength and Max Strength sets.

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MyDNA Testing Kit

A weight management home-testing kit focusing on diet, metabolism, appetite, and body fat. You’ll receive a personalised diet report, weekly sample menu plan and guidance on lifestyle and portion control, based on your unique DNA profile.

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AMPS AIR Earbuds

Wireless earbuds offering sweat and rain resistance for your workouts, integrated microphone for calls, play/pause control with premium sound for your tunes, and an ultra light silicone design for lasting comfort and secure fit. £119 www.solrepublic.co.uk/

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A non-invasive device that can track your vitamin and mineral intake, also connecting to a free app to give you the lowdown on your daily stats. The Vitastiq pen allows you to track the trend of 26 nutrients over time, helping you to stay healthy. €103.20 www.vitastiq.com

WOW drinks

A new range of drinks to help you stay on the right path. The chia seed comes packed full of vegan protein, fibre, omega-3s and antioxidants. The dark & detox drink uses activated charcoal, filtered water and cold-pressed juice.

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A great alternative to the real, sugar-laden stuff when you’re trying to stay on top of your meal plan.

MyProtein’s sugar-free tomato ketchup is low in fat and only five calories per serving. Made using real ingredients and a little sweeteners, it’s a great table accompaniment. £3.99 www.myprotein.com

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A range of delicious and environmentally friendly teas, using 100% biodegradable teabags. Choose from loose leaf or bagged tea, in flavours Moroccan Mint, Super Berry, Chamomile, Sencha Green and Roiboos. £2.99 per box www.wearetea.com

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PBFit

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La Manga Club’s 28-court Tennis Centre makes it one of Spain’s finest outdoor facilities

ANYONE FOR TENNIS? If you fancy arms like Rafa and the stamina of Murray, then the team at La Manga Club are ready to help you upgrade your game

F

ollowing the amazing tennis on display at the Australian Open, and with summer just round the corner, now is an ideal time to start your tennis training and improve your lifestyle. Everyone is aware of the physical benefits that the sport can offer; a great cardio workout, with heart-pumping interval training, increased flexibility and improved hand-eye coordination; added to this the competitive aspect and the sense of achievement in improving and/or learning a new skill.

“I have seen in excess of over 2,500 players on our academy programmes each year,” explains James Rose, Director of Tennis Coaching at La Manga Club. “Year on year, I continue to see players of all ages, from those just starting out, to seasoned pros. The game and unique La Manga Club environment brings all these players together in a special way which makes the sport so desirable.

“The inclusion of Cardio Tennis

into our tennis programme a few years ago has been a great success, running sessions for both adults and juniors has provided an intense workout for all level of players.

Moreover, it has been a fantastic introduction to tennis for many.”

THE WORKOUT Cardio tennis is a fun group activity and is a great way for players to enjoy the game. It is an excellent way to get into a more active lifestyle, meet new people and improve your tennis. In about an hour, you can get an amazing workout, burning as much as 600-700 Kcal. Research shows that interval training is a great way to burn fat, decrease cardiovascular risk and improves sleep quality.

Format of the session: based on 12 players • Full session lasts for 45 minutes-60 minutes. It is composed of three

circuits of eight minutes, with four minutes break between each circuit, allowing players to pick up the ball and hydrate.

• A circuit is composed of two fitness exercises on the side of the court and one tennis exercise. Players work for 20 seconds and then have a break for 20 seconds, allowing the other group to start working.

•With this format, there can be a maximum of 12 players – six are working when six are resting. The coach is standing at the middle of the court hand feeding. It allows the coach to adapt the pace and the frequency according to the level of each player.

• The time is controlled by an application on the phone which is connected to a speaker allowing music to be played on the tennis court.

Players and coach know when they stop and when they start their workout.

WARM UP PHASE 1 MUSCULAR ACTIVATION

EXERCISE 1 10 half squats on spot

EXERCISE 2 10 calf raises on spot (without barbell)

EXERCISE 3 12 front lunges (5 each leg)

EXERCISE 4 12 side lunges (6 each leg)

EXERCISE 5 10 single leg squats (5 each leg)

THE CIRCUIT

TENNIS EXERCISE 1 - 20s 2 players standing on the baseline, one hitting forehand, one hitting backhand (if both players right-handed) Coach throws tennis balls during 20s so around 12-15 balls in 20s.

FITNESS EXERCISE 1 Player starts to the left outside of the yellow cones and right leg up. He has to step laterally with 2 feet between each yellow cone to finish on his right-leg outside the right line.

Teaching point: contact time on the ground has to be short.

Control posture and technique.

FITNESS EXERCISE 2 Ladder exercise to develop footwork and coordination.

Ensuring correct posture and technique.

Try to minimise contact time on the ground.

FITNESS EXERCISE 3 Medicine Ball exercise to develop core stability, balance and upper body power.

2 players facing each other throwing the ball to their forehand with semi open stance.

About the La Manga Club team James Rose (pictured) has been Director of Tennis Coaching at La Manga Club for eight years. He is responsible for making the venue perfect as both an international training base and family holiday destination. Baptiste Bardey is a strength and conditioning coach with more than ten years of experience working with ATP/WTA and International Junior tennis players.

About the venue The quality of the facilities at La Manga Club’s 28-court Tennis Centre makes it one of Spain’s finest outdoor facilities. It has played host to prestigious events such as Davis Cup matches, the Fed Cup and ATP tournaments. Complementing the courts is the Tennis Academy, which offers tailored tennis coaching for players of all ages and levels.

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BRAIN-BOOSTING FOODS E

Look after the noggin with Dr Emma Kirke’s ingredients, and boost the ol’ grey matter with two easy, and tasty, recipes

ver find yourself looking for your keys? Enter a room and forget what you went for? If the is yes to either question, then it may be time to cook up a curry! Seriously, that chicken tikka could be the answer to your prayers. Your brain needs nourishment as much as the rest of the body, and there are certain food sources that provide specific beneficial effects. Research has proven that food can definitely boost your brain activity.

Here are a few surprisingly tasty and boosting ingredients to work into your weekly menu…

TURMERIC This has 400+ uses, including protection from cell erosion and antioxidant effects against breakdown in cell membranes. A study in India showed older adults were 4.4 times less likely to develop Alzheimer’s than the same US demographic. Turmeric is a basic constituent of curry-style dishes.

Research shows that individuals that only occasionally eat curry, even less than once per month, still perform better on a standardized test than those who reported rarely or never eating curry.

BERRIES A strong source of polyphenols, especially anthocyanins. Berries have been shown to increase sharpness and speed of function in the brain areas that deplete fastest as we get older.

So, adding them to your breakfast bowl or favourite smoothie will do more than sweeten you up in the morning, it may just sweeten you up permanently.

AVOCADO Adding avocado into traditional baked recipes such as cakes and breads instead of butter, has an emulsifying effect, but with added body and brain benefits. It doesn’t detract from the great taste of home-baked goods either.

ORANGES Rich in vitamin C, they’re also able to assist the body to prevent cell breakdown, causing more efficient brain function into older age. The high antioxidant effect is largely responsible for this, however, orange juice from a carton can often be processed, and alongside the added sugar, this can mean it loses the beneficial properties.

CHICKPEAS A handy protein source to throw into a slow cooker or bulk out a meal.

They are high in vitamin B and folate, which is responsible for the conversion of homocysteine, a by-product of cellular metabolism.

It converts it into methionine, which is an amino acid. There is awareness that high levels of homocysteine are responsible for blood vessel damage, but we are unable, as yet, to determine whether folate is the only causative decreasing factor to homocysteine. However, failing to have an adequate intake of vitamins and minerals is linked to high levels of it, which in turn is linked to Alzheimer’s. I think I would rather eat some chickpeas just in case!

COFFEE Those of you that follow my Instagram or twitter (@DrEKirkeOstm) will know I am a fan of a decent coffee. Coffee quite often comes in for some bad press, and I have to agree on a policy of limitation. Coffee can stimulate the central nervous system and has been shown to combat declining brain function. The Journal of Alzheimer’s Disease states that the positive effect of coffee is cumulative, and advocates a daily boost.

DARK CHOCOLATE Some more fabulous news is the amazing cognitive, memory, mood and learning boosts provided by the flavanols in cocoa powder. It can protect against neurologic damage and it can increase the blood flow to the brain. This can all be achieved from just an ounce of dark chocolate.

FISH Salmon, tuna and mackerel can provide the body with the most biologically available dietary omega 3’s. Importantly, these fish are also the only biologically source of vitamin D, which when the body displays depleted levels of, has been linked to Alzheimer’s, MS, Parkinson’s, Epilepsy and other neurodegenerative dysfunctions.

NUTS A valuable source of vitamin E (except for peanuts and cashews), which is essential for protecting the brain against age-related damage. So go nuts for the nuts!

ALMOND FLOUR WAFFLES WITH COCONUT YOGHURT, MIXED BERRIES AND DRIZZLED WITH SWEET FREEDOM SAUCE INGREDIENTS 3 tbsp ground almonds, 1 medium egg, 20 drops toffee stevia METHOD Place 3 tbsp ground almonds, 1 egg and 20 drops toffee stevia into a bowl.

Mix together and spoon half the mix into one quarter of the waffle iron. Spoon the other half into another quarter. Spread the mix out evenly and close the lid. It will only take a few minutes to cook. Lift the waffles out and top them with your favourite fruits or nut butters!

CHICKPEA AND SPINACH CURRY INGREDIENTS 3 tins chick peas, 1 tin spinach puree, 1 tin coconut milk, 1 tin tomatoes, ½ red pepper, ½ chopped large onion, unpickled baby beetroot, 4 gloves garlic, 1 chopped red chilli, 1 tsp ground ginger, 1 tsp turmeric, 1 to 2 tsp ground cumin, 1 tsp ground coriander, 1 tsp garam masala, ½ tsp ground cinnamon METHOD Throw 3 tins of chickpeas, 1 tin of spinach puree, 1 tin of coconut milk and 1 tin of tomatoes into a slow cooker.

Dice the red pepper and the white onion and throw them into the slow cooker. Take 4 baby beetroot rounds and slice through. These pieces need to be fairly large, or they’ll break down.

Sprinkle over the top the ground ginger, turmeric, cumin, coriander, garam masala and ground cinnamon.

Chop the garlic finely and throw them into the curry. Stir thoroughly. Turn the slow cooker onto low and leave cooking as low as you want.

100% seasonal organic food brought to your door in weekly boxes. Think of it as hired muscle (the good kind).

Fix yourself a pre-gym boost or some post-gym restoration with the fresh fruit and veg in our boxes.

And there’s plenty more where that came from.

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Pick your ‘equipment’ and plan your regime

Try our Nectarine Dream Smoothie Get your protein and fat from almonds and yogurt, and fruity carbs form nectarines and oranges.

Halve 2 nectarines and scoop out the stones. Peel 2 oranges and break them into segments. Trim and roughly chop 2 carrots. Put them all in your blender with 35g of flaked almonds and 225g of Greek style yogurt. Add a few ice cubes to the blender and blitz till smooth. Serve straight away.

Start your session Sign up today to get 50% off your 1st & 4th boxes, plus a free cookbook in your first delivery, with code BEST50.* Skip to abelandcole.co.uk/best50 to get started, or give us a call on 03452 62 62 62. * The half price box applies to fruit & veg boxes, juicing, smoothie, souping and recipe boxes. Your free copy of the Abel & Cole How to Eat Brilliantly Every Day cookbook will arrive in your first box.

Offer does not apply to those who have an order or delivery in place with us already. Code must be redeemed by 24th April 2018. Minimum order £12, excluding £1.25 delivery. Full T&Cs online.

ADVERTORIAL

COSMETICALLY

SPEAKING If you have been thinking about cosmetic surgery, make sure you have all the facts at hand, says Reflect Clinic’s Gerard Lambe

Photos courtesy of Collette Walsh Media and Darby Ward

I

ntroducing Cosmetic Surgeon Mr Gerard Lambe who you may have seen on BBC Breakfast recently as Spokesperson for The British Association of Aesthetic Plastic Surgeons (BAAPS).

He has also appeared on The Real Housewives of Cheshire, giving a breast surgery consultation with doyenne Dawn Ward and her daughters Darby (pictured above) and Taylor. He subsequently operated on Darby and her grand reveal was aired on the show!

The episode also showcased the Crisalix 3D Virtual Reality Breast Surgery software (#BoobGoggles!), where you can see yourself in virtual reality but with different sized implants and in different clothes, from bikinis to ball gowns. This helps patients choose the right-sized breast implants, and enables them to see ‘their breasts’ from all angles (including their cleavage), so they can be more confident in choosing the right shape, and reduce any guess work, to get ‘the look’ they like.

How long have you been a surgeon?

I began my medical training in Liverpool Medical School in 1992 and have trained all over the north west, including Chester, Liverpool, Preston, Manchester and Warrington.

To fine tune my surgical skills I have also trained internationally in Australia, Paris, Poland, Singapore, Taiwan and New Zealand.

What do you specialise in?

Having two girls and a lot of females

in my family and at the hospital, I have a lot of empathy for women and specialise in breast surgery, including breast enlargements, breast reductions and breast uplifts. I also do mummy makeovers (a mix of a tummy tuck, liposuction and breast surgery) with the aim of giving a mother her body back after the rigours of pregnancy, childbirth and breast feeding. I also perform a host of other female surgeries.

Why do some women have cosmetic surgery?

Most of the patients who come to see me would like to improve on what nature has given them, so perhaps increasing their breast size, or moving fat from one area of their body to another to give them an hour-glass figure.

Other patients would like to turn back the clock and look like they did when they were younger perhaps with a bit of botox, or fillers or with a mini or mid-facelift so that they can look as young as they feel inside. Thankfully, these minor procedures can be carried out with low risk and minimal downtime in qualified and capable hands.

What advice would you give to a potential patient?

A lot of ladies have already spent a lot of time thinking about how unhappy they are about a particular part of their body before they come and see me. I always advise them to take their time and do their research thoroughly online before coming to see me.

They are then equipped with the right

information to ask me any personal questions specific to them.

I hope to put them at ease and give them all the facts and information they need before they go ahead with any cosmetic surgery they choose to have.

Confidence I would always advise a healthy lifestyle of a balanced diet and exercise, which I am sure your healthconscious readers lead. However, there are some parts of the body that need extra help in specific areas and that is where I come in. In my experience, surgery can really help women increase their body confidence whether at the gym or on holiday, and increase their overall self confidence so that they can achieve their full potential in life.

Where are you based?

We are based in both Spire Cheshire and Spire Manchester hospitals in the north west, but our patients in the UK come from Aberdeen to Brighton, and also internationally including Kuwait, Singapore and the United States.

How can I get in touch?

Our Clinic Manager Jayne is happy to have a chat on 0161 393 3993 in office hours, but you can also take a look at our website Reflectclinic.co.uk and complete our contact form at a time to suit you.

The new BLAZE sessions are great for motivation

BE STRONGER THIS SPRING WITH

BLAZE

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pring-clean your studio training by trying out BLAZE, the all-new sensational boutique style HIIT workout at David Lloyd.

Offering a whole new way of efficient exercising in the all-new and exclusive BLAZE studio, the class offers a state-of-the-art HIIT training concept (combat, conditioning and cardio) in a dedicated futuristic space.

It tracks heart rate via MYZone belts and the classes’ data appears on screens so everyone can make sure they’re training in the right intensity zone at the right time.

In a time when so many of us rely on our FitBit data or other wearable fitness tech to get some form of motivation from results, right now, it’s is all about cutting-edge technology creating personalised tracking that works by monitoring progress – not just individually but against others in the same class.

However, don’t worry if you’re too

shy to share…results can then be downloaded and reviewed via mobile technology away from the group.

One of the most popular aspects of BLAZE, which was trialled throughout London last year, is the fact the personalised monitoring allows users to not only assess their individual progress but support other class members, compete and push themselves harder to achieve their goals.

Classes run for either 45 or 55 minutes, with members moving from station to station to do rounds of moves that last either three or four minutes per round.

The combat section of the class tests core strength and agility, while the Woodway treadmills are set to a steep incline for maximum cardiovascular work with the weights section focussing on arm and leg strength.

The signature class lasts just 45 minutes and promises to

deliver results for total fitness.

The alternative 55-minute session packs more of a punch and offers a higher level challenging workout as participants move from station to station, resting for 30 seconds between each one.

With classes set to powerful soundtracks mixed by Ministry of Sound DJs, renowned for their epic dance mixes, it’s no wonder the work-out is an all-round feel good source of fuel and leaves you releasing positive energy and radiating feel-good vibes for a long-time after.

Enquire: www.davidlloyd.co.uk

Words: Leigh Purves

Motivating music, personalised results and the right training intensity at David Lloyd

”BLAZE IS SET TO BE OUR SIGNATURE CLASS, BRINGING A BOUTIQUE STYLE OF FITNESS”

columnist IF YOU’RE FEMALE AND YOU LOVE WORKING OUT, HAVE YOU EVER CONSIDERED BOXING? HANNAH SPEARRITT, AKA ‘HURRICANE HANNAH’, HAS BEEN TRAINING FOR A MATCH FOR SPORT RELIEF, AND SHE TELLS YOU WHY IT COULD BE THE BEST THING YOU EVER TRY…

BOX CLEVER

G

I’m currently a bit more like reetings all! So, this when you throw a coconut at the month has been all fair and it hits the can but doesn’t about my latest fitness knock it over. I’m improving all journey, which is a the time, though, and my coaches charity boxing match for Sport are really helping me. Pimlico Relief. I’ll admit, I had serious Plumbers and Fitzroy Lodge have doubts about doing this. Black both been kindly letting me use eyes and a broken nose were their gym, and 12 Rounds Boxing the first things that sprung to Gym, Clapham, have also been mind. Not ideal considering my helpful. All great places to learn profession! It will be an amateur how to float like a butterfly and bout, though, so head guards will be worn, and that does reduce the sting… eventually!

Of course, it’s nice to write risk of those happening, but even about something I’m doing for so… I’ve never boxed in my life charity and tell everyone to watch and I’m a girl, we’re not supposed it and donate, which you all will to box... are we? of course I’m sure, wink wink, However, it’s bloody good fun but I thought this would give me and now my fitness is giving me a chance to discuss the fitness greater composure. I’m really benefits of boxing for women in a starting to enjoy it. bit more detail.

On top of that, it’s a great The reason for this is simple sport to learn, and it’s far more really; I thought I was in decent interesting when you scratch shape; until I boxed a two-minute beyond the surface. When you round. Where watch two am I?! What’s people trying my name?! I to batter “I’M CURRENTLY A BIT was all over each other the place.

MORE LIKE WHEN YOU senseless, it I really had often doesn’t THROW A COCONUT AT no idea how look like it’s a different true THE FAIR AND IT HITS highly-skilled, fight-ready well-drilled THE CAN BUT DOESN’T fitness was profession compared KNOCK IT OVER.” involving to what I laser-like had become precision.

accustomed to. I have done extremely hard training in the past, mainly all leg work, so running and cycling etc. Yet when you change that to work the whole body, and the blood has to be pumped up and down the body to all the muscles, it’s a different kettle of fish. And I must say I’m a huge fan. I urge you to find a boxing gym, give it a go, do some technical stuff, maybe even build up to some sparring. It’s a great workout and the fighting takes your mind off things. Of course, it won’t be for everyone but who knows, it might be your game Another aspect of it I want to touch on, is the mental side.

After that first horrifying, mindspinning two minutes I was absolutely terrified. All the demons started. ‘I’m too old.

I’m too slow, I’ve never boxed…’ you name it, fear disguised as every excuse. The characterbuilding side of it has been so hard, but you can bet your bottom dollar it has made me so much stronger mentally. I’ve given up so many times in my head, but I always come back one more time.

And if you keep practicing that, you’ll reach a point where you start to feel empowered by all the battles you win in your head.

It’s amazing how powerful your outlook can make you.

When I walk out there now, I think: ‘She can hit me in the left side of the head, the right, the face but the second she gives me an inch… I’ll be coming after her.’

I don’t want points, I want the knock out… And when I started I was worried about my make-up!

It’s interesting on just how many different levels the mind dictates absolutely everything. Mindset, mindset, mindset. And boxing is a discipline,; the second you lose control of your emotions, you’re in deep trouble.

Civilise the mind but make savage the body. See you on the other side.

‘Hannah the hurricane’

REBOOT IN PARADISE BESTFIT headed to the Samahita Retreat, Koh Samui, to take part in their bespoke YogaCoreCycle programme. Leara Gabay visited the eco-friendly lodge to reboot her mind, body and soul YogaCoreCycle

The YogaCoreCycle programme contains three main elements; yoga with meditation and breath work, core and strength conditioning and cycle-based fitness classes. With this carefully constructed programme, Samahita are able to offer a relaxing holiday along with a schedule of classes designed to work on the mind, body and breath of each participant.

Yoga, breath work and meditation

day focuses mainly on breath work; this class serves to gently wake up the mind and body and focus on breathing techniques which will be utilised for the duration of the day. Within this time, you are given the opportunity to reflect on where you are mentally and physically, consider all that you are grateful for and reflect on any issues you may be disconnecting from at home. As many of us lead such fast paced, work-orientated lives, this really did feel like a luxury to us and helped to perfectly set the tone for the rest of the day.

The following two yoga classes

�YOU CAN REFLECT ON WHERE YOU ARE MENTALLY AND PHYSICALLY�

All of the classes are optional and so you are able to pick and choose which to take part in. By following the programme, we were able to gain a good understanding of how it had been designed and how each class compliments one and other.

There are four yoga and meditation classes held per day, all of the centred flow yoga classes are based on classical yoga practice. The first yoga class of the

(one morning, one late afternoon) focus on sun salutations, foundation standing and balancing postures, all while linking breath with movement.

The morning class is more centred on dynamic flow yoga, while the afternoon class, the final class of the day, is for more restorative purposes. All of the classes are small and intimate and the instructors are able to pay close attention and help guide each individual based on their needs and abilities. Time is also allocated each day for self practice in a private studio, with the option of assistance from any of the instructors.

After dinner in the evening, all guests are invited to a meditation class. This session perfectly rounds up a day well spent on self-care and sunbathing. As with all of the classes, a different teacher guides this class every day. The beauty of this is that every

”THE SILENT CYCLE ENABLES GUESTS TO ENJOY THE PEACEFUL SUNRISE”

day you are taught a new meditative technique.

People connect with meditation in very different ways and lots of people find it difficult to initially get to grips with it in practice, so it’s a great opportunity to be lead through different methods. Some teachers used tools such as candles or gongs to focus our attention, while others just their voices to stimulate relaxing visualisations. Each class offered a satisfying, new experience, each one effective in a different way.

Core and strength training

The equal focus on fitness and strength training really sets this apart from other yoga retreats. Anyone who has tried to do even so much as a plank in a beginner’s yoga class knows the vital importance of a strong core!

Every day, a different afternoon class is held that combines functional fitness with strength and core work. During our stay, different instructors utilised resistance bands, TRX equipment, medicine balls, weights, balance balls and body weight training to challenge strength and endurance.

Cycle and cardio exercise

What makes this course truly unique is the addition of cardiovascular exercise in the form of cycle classes.

Two contrasting cycle sessions are held each day. The first is a 7am silent cycle; the doors to the cycle studio are opened wide onto the beach front, enabling guests to enjoy the peaceful sunrise while waking up the cardiovascular system. The second class is held after the core session in the afternoon and this one is extremely

high energy and high intensity, with the music turned up to the highest volume.

A personal highlight for us came after a particularly hot and sweaty HIIT workout, when the instructor kick-started our cool down by blasting out the Whitney Houston classic ‘I Have Nothing’. Every person in the studio, physically exhausted from the class, with literally nothing else to give, began to belt out the ballad in unison. A brilliantly funny experience for all of us involved and I’m sure for anyone else in the local vicinity who no doubt heard us too!

Sattva dining

The food at Samahita is natural, fresh and delicious; they use local produce to create healthy Thai style food. They refer to dining at the retreat as ‘Sattva’, this is a Sanskrit term that means pure and light, and easy to digest. Three meals are served daily, with fruit and snacks available throughout the day and fresh fruit and vegetable juices made to order at the juice bar.

Breakfast consisted of fresh exotic fruit, homemade yoghurts, muesli, kefir, breads, pancakes etc and made-toorder eggs. Lunch and dinner varied between nutritious stir-fried vegetables,

rice and grain dishes, noodles, coconut curries, soups and salads with homemade dressings and sauces.

For those enrolled on one of the detox or weight loss programmes or anyone wanting a lighter option, there are also various detoxifying options for each meal in the healthy light corner.

Samahita setting and accommodation

We stayed in a gorgeous eco-friendly apartment with a double bedroom, living area, kitchen and bathroom with wet room. The stay is luxurious, even down to the tiniest details such as the organic shower gel, shampoo and conditioner provided from the boutique shop on site. The staff are warm and welcoming, going above and beyond to ensure you have a comfortable stay.

They do however, politely remind you not to be wasteful, and to consider the environment when using water for your shower, requesting new towels or bed sheets etc. It’s a gentle reminder to remain eco-friendly and conscious of the beautiful environment you are given the privilege to enjoy.

Additional options

Additional options to add to your stay could include treatments at the on-site wellness spa, other yoga programmes and yoga teacher training.

About Samahita

Samahita Retreat and Spa is set on the notoriously beautiful Thai island of Koh Samui. The retreat boasts its own private beach area with white sands and crystal clear turquoise water, stretching out as far as the eye can see.

It has been designed with open plan relaxation spaces, multiple eating areas and outdoor studios so that you can enjoy the picture perfect beach and private pool area all day long.

Visit www.samahitaretreat.com

2

STRESS LESS

We all live busy lives, and it can be difficult not to become overwhelmed by stress at some point either at work or at home.

Ahead of stress awareness month, in April, we’ve highlight just how big a problem it is, and what you can do to alleviate it…

Reduce your coffee intake to two cups a day, or drink decaffeinated if you want more. Also, avoid fizzy drinks that contain caffeine and stimulants.

Disconnect Turn off your work mobile/email when you leave the office.

DEFINITION: The Health & Safety Executive (HSE) defines stress as: ‘The adverse reaction people have to excessive pressure or other types of demands placed on them. It is the body’s natural response to a demanding situation’.

526,000

According to HSE figures, more than half a million workers suffered from workrelated stress, depression or anxiety (new or longstanding) in 2016/17.

The main reason for this, according to 44% of those affected, was workload.

A lack of support, or bullying, accounted for 27%.

59%

Of the six in ten employees who felt stressed because of their work, those employed in finance, government and healthcare are under the most strain.

3,000

A survey of 3,000 workers conducted by employee benefits platform Perkbox found that work was the biggest cause of employee stress, followed by family pressures (45%) and money worries (45%).

8&2

Eight hours sleep will help, but also two hours of relaxation each evening. “’Me time’ is really important,” says Andy Magill, Vitality’s Head Wellness Coach. “Whether it’s reading a book, spending time with friends or family, or going out for a stroll, if you make time for fun and relaxation you’ll be in a better place to handle life’s stresses.”

85%

According to Happify, 85% of stuff we worry about doesn’t happen. And when things do go wrong, 80% of people admit to having handled them better than they thought they would!

78% Volunteer. By giving away time, you can make more of the time you do have. According

BEST MEDICINE

Having a giggle increases endorphins released by your brain, cools your stress response and soothes body tension. Even smiling reduces the intensity of your body’s response to stress.

Spend more time with those who make you laugh, or watch/listen to more comedy.

EAT WELL

This doesn’t mean having a salad each day.

“It’s about keeping your diet varied and rich in fruits, vegetables, whole grains, nuts, beans, legumes and fish,” says Magill.

79%

The most strained is sales: almos job function % of sales people claimedt 80 th at stressed by their w they felt was closely follow ork. This ed personnel (76%).by HR

CARDIFF

Geographical hotspots for stress include the Welsh capital, with 70% of workers claiming they felt pressured. Wolverhampton (64%) came second, and London third (59%).

27,000

1/3

Yoga and tai chi are excellent, but there are many ways to be more mindful, including apps designed to help you spend more time connecting to yourself, and which can reduce everyday stress by as much as 39%. Therapeutic massage can also relieve deep muscular tension, and levels of the stress hormone cortisol.

The stress of taking out a mortgage reduces 8% of firsttime buyers to tears (which worked out to be 27,000 people in 2016). In addition, one million borrowers (one in 10) say that the ordeal of securing their first mortgage has discouraged them from ever switching to a better deal, despite potentially being able to save thousands of pounds.

GET OUTSIDE

The great outdoors lowers stress hormones and heart rate, and can improve mood and immunity.

Exercise, exercise, exercise!

Recently, researchers from Brigham Young University studied the effects of exercise on memory under conditions of stress. They found that running in particular could have a protective effect on the brain, thereby decreasing the impact of chronic stress on memory. Even adding ten minutes to a daily walk can help.

to Happify, almost 80% of people who volunteered last year said that it had lowered their stress levels.

Simon Webbe transformation

COUNTDOWN TO THE WOLF RUN

Simon Webbe has just a few weeks to go until his OCR event in April. Follow his workout regime with the help of his PT

R

egular readers will know we love a 12-week transformation, and this time, in singer/ songwriter Simon Webbe, we have a really interesting case study.

Whereas in previous three-month projects we’ve had candidates looking to lose weight, Simon is in pretty good shape already (see images over the page). In fact, he only has around 16 per cent body fat and, while in panto, his role required him to rip off his costume and reveal what the marketing material had described as a ‘ripped torso’! His exercise regime was already pretty rigorous, so Simon’s goal is two-fold. First, he has his 40th birthday, which is followed quickly by an OCR event, the Wolf Run, in April (read more about it in the magazine), which will test his endurance, and require him to improve his functional fitness levels, so pushing and pulling, for example. Then, in the summer, he gets married.

“When I hit 40 I want to be able to see a whole six-pack, and I want to look my best on my wedding day. It’s a summer wedding, so it’s great timing,” Simon told BESTFIT last month.

To do that, he’s going to have to work hard, eat well and rest, which is where his personal trainer comes in…

WORK HARD, REST HARDER “The main thing that Simon needs to concentrate at this stage of his transformation is rest,” explains Jack Fowler, Simon’s personal trainer.

“I don’t think he’ll have too much of a problem focusing on his training, regardless of how busy he is, but he will need to ensure he gets the appropriate amount of rest. He works really hard, and we’ll be working him just as hard in his training sessions as you can see, so fatigue will be a factor.

With that in mind, he’ll need to make sure he gets enough sleep, rest, and

that he drinks enough water. Simon works crazy hours, but if you’re looking to undergo any kind of transformation, then finding the time to not only train, but rest too, is part of it. Fitness is a lifestyle and it’s not something you can cheat. You need to make time for it.”

FUNCTIONAL FITNESS The Wolf Run will require Simon to test his endurance while also overcoming obstacles, which is why his workout sessions are split into pushing, pulling, cardio and full-body sessions.

“The aim of Simon’s plan is to ensure we work his entire body,” says Fowler. “I also like to mix things up, so his first session is all about his upper body; and pushing movements.

He’ll be doing things like chest press and shoulder press, for example.

These exercises will really help him maximise the strength in his muscles.

The next session is all about pulling, so

the complete opposite. Pull-ups, rows, deadlifts, that kind of thing. This will make sure we hit all areas of his body equally and help him develop the areas of the body that will be required when taking part in his event.

“OCR events require functional fitness, but they also require certain levels of endurance,” adds Jack.

“We’re doing a bit of cardio work with Simon, but he won’t see a treadmill.

He’ll be boxing instead, so as well as working his levels of cardio he’ll simultaneously be improving his balance, agility, power and strength.

We’ll also finish every session with a final blast, so battle ropes or tyre flips – a full-body exercise to work his whole body and keep his muscles guessing.”

LOW ON SETS AND REPS, BIG ON WEIGHTS “We’re aiming for Simon to be stronger and fitter and with that will come a

degree of muscle mass increase,” continues Fowler. “It’s not just what he looks like, but how he performs.

I know he likes to box, so we have to be careful that he doesn’t put on so much mass that he won’t be able to move.”

NUTRITION GOALS Simon’s line of work means he attends a lot of functions, which can mean a lot of temptation when it comes to drinking or eating the wrong things.

“He’ll need to watch that, and it will be difficult,” says Fowler. “He’ll just need to knuckle down on the food and drink consumption. The Pulsin products he’ll be using will be a big help here because they will ensure he’s getting the right things despite his busy lifestyle. It is up to him to eat as well as he can and stay hydrated, but at least with the right healthy snacks, protein shakes and supplementation he’ll be getting some form of help.”

FUEL FOR THE JOB

Pulsin’s protein range boasts four different vegan-friendly natural protein powders and three natural whey proteins, meaning you can choose a protein powder, whatever your diet. All of their protein powders are natural and unflavoured, giving you the freedom to develop your own recipes. They are the perfect addition to smoothies, porridge bowls and juices.

Just one serving is a big step towards your recommended daily protein intake.

All of Pulsin’s foods are highly nutritious and designed to maintain and enhance our natural balanced state. So, whether you’re battling the rush hour commute, bossing a mid-morning meeting or powering through your crossfit session, their range of products will help you maintain your energy levels, increase your protein intake and enjoy some guilt-free snacking.

Simon Webbe transformation - THE WORKOUT Flat dumbbell press

28kg

Incline barbell press

60kg

Seated military press

40kg

WEEK 1 UPPER BODY – PUSH Warm-up – Press ups (10 reps x 3), plus flat dumbbell press with Olympic bar (no added weight) Exercise Weight Reps Sets Rest Period Notes Working up to a five-rep Flat dumbbell press 28kg 5 5 1-2 mins max suitable weight Incline barbell bench 60kg 5 5 1-2 mins Working toward five-rep Seated military press 40kg 5 5 1-2 mins max within two sets Leaning forward slightly Weighted dips 10KG 8-10 2 1 min to engage chest Triceps extension 16kg 8-10 2 1 min

WEEK 2 UPPER BODY – PULL Warm-up – Wide chin-ups 10 x 3 Exercise

Weight

Reps

Sets

Rest

Notes

Deadlift

90kg

5

5

1-2mins

Focus on technique

Bent over row

60kg

5

5

1-2mins

Focus on technique

Seated row

80kg

10

3

1 mins

Slow contractions

Dumbbell bicep curl/ Narrow pull ups

18kg

12

5

1 min

Standing engage core

WEEK 3 LOWER BODY Warm Up - Cycling & Activation Stretching Exercise

Weight

Reps

Sets

Rest

Barbell squat

60kg

5

5

1-2 mins

Lunges

16kg

15 Steps

4

1 min

Hip thrusts

60kg

10 - 12 reps

4

1 min

Quad extension

80kg

10

5

1 min

Hamstring curl

30kg

10

5

1 min

Thanks to Chigwell

T

WEEK 1 Weighted dips

10kg

Tricep extension

16kg

It’s in your

DNA “We’re aiming for Simon to be stronger and fitter and with that will come a degree of muscle mass increase. It’s not just what he looks like, but how he performs.”

We’re all looking for marginal gains, and analysing your own body with any one of the new home-testing kits will help you do just that.

MYDNA Take a cheek swab, send it off, and receive a Personalised Diet Report that uses genetic testing and interpretation to explain how your genes influence weight and other relevant health indicators. This simple test will reveal how your body responds to exercise and food and drink, and will provide a tailored and relevant diet plan, for only £59. www.lloydspharmacy. com/en/info/mydna FitnessGenes Order your kit, send back a saliva test and FitnessGenes will use your DNA, along with relevant lifestyle data and nutritional information, to develop effective training strategies to help you optimise your fitness and reach your fitness goals easier and faster. You will also gain insight into why some strategies work better for you than others, and get guidance to help you overcome any lifestyle and fitness barriers.

The kit starts at £129. https://fitnessgenes.com DNAFit Receive a swab test at home, and then a report based on your genetics to help match you to the diet and training programmes that best suit your DNA. It takes the trial and error out of the equation. You’ll get a consultation with a sports scientist to help you understand your report, and help you make any changes to your diet. www.dnafit.com

columnist DO YOU FEEL NUTRITION IS COMPLICATED? LIKE IT FILLS YOU WITH ANXIETY JUST THINKING ABOUT IT? BEN COOMBER IS HERE TO SIMPLIFY THINGS

WHY IS NUTRITION SO COMPLICATED?

W

hat carb to eat? How much protein to eat?

Which fats will cause hear t disease? When to eat? How much? And why?

It can all be confusing, but it doesn’t have to be. Follow this simple 18-point check list for maximum results.

1. Know that health isn’t just physical. Having a social life that appeals to you, and taking care of your mental health, are just as impor tant. Not ever yone wants a million friends, but ver y few people should be alone for extended periods either, and at the same time not ever yone will be happy all of the time.

Find a place that feels right for you, and prac tice self -care to maintain this.

2. Try to reduce sitting time.

Sitting time independently predicts various disease states.

And while activity and exercise can help you become ‘really healthy’, that’s not to say that a lack of them only brings you back to ‘sort of healthy’. In fact, if nothing happens after you read t h i s c o l u m n o t h e r t h a n you spend an extra hour per day walking around I’ll consider it a HUGE success.

3. Increase active time. The World Health Organisation recommends a minimum of 3 0 m i n u t e s m o d e r a t e a c t i v i t y, three times per week, plus t wo sessions of resistance t r a i n i n g p e r w e e k . Tw o 45-minute workouts and a half -hour walk on three other days can make more of a difference to our longevity and quality of life than most of us realise.

4. Be calorie conscious. You don’t need to track them with precision, but over or undereating calories impacts your health negatively, and both are incredibly easy to do.

5. Eat mostly whole foods.

That’s vegetables, fruits, whole grains, legumes, beans, nuts, seeds, unsweetened dairy and lean meat. This should be about 80-90% of your diet.

6. Learn some recipes and easy lunches to make with the above – it makes it all SO much easier.

7. Make up the rest of your diet with whatever you like. Where possible, share meals and drinks with friends.

8. Have protein at each main meal. This is going to help you stay full, and also do a ton of other useful things, like maintain healthy skin, hair and nails 9. On the topic of main meals, have two to three per day at roughly the same times. Structure and routine are brilliant for dietary adherence – grazing makes tip #4 a lot harder.

10. Minimise snacks. Eating protein and other whole foods with meals should reduce your need to snack.

11. If you can’t help yourself around certain foods, don’t buy them for a while.

12. Stay hydrated. Pay attention and when you’re thirsty, drink stuff that doesn’t contain calories.

13. Supplement wisely, you don’t need everything when you start out. You may never need anything, but do your research.

Check out www.Awesome Supplements.co.uk for simple, non-BS supplement info and advice, plus Awesome products.

14. Manage your stress.

Some stress is unavoidable but most of it isn’t – and even the unavoidable stuff can be mitigated in some way.

15. Sleep more. Sleeping just one hour less than you need per night knocks all sorts of things out of whack. Seven to nine hours is about right for most adults.

16. Don’t do stuff that you know is bad for you. Often this is easier said than done!

17. Cultivate a meaningful relationship. Could be a partner, a close friend, a family member or someone else entirely. If the shit hits the fan, you need a number to call.

18. Find a hobby outside of health and fitness. Give a few things a try, you’ll find something.

And if you do want help or guidance, consider working with me on my 90-day body transformation program Fat Loss for Life , otherwise you can find me all over social media, and on my #1-rated podcast Ben Coomber Radio.

KEEP YOUR BELLS FRESH AND COMFORTABLE

Let’s face it, men have always been badly designed downstairs.

Yet life is now even faster, whether commuting, cycling, going to the gym or just generally running around. But where are the products specifically designed to make life for modern men more comfortable?

That’s why Below The Belt Grooming developed a range of unique formulations to cater for the specific needs of men to achieve gentle, yet highly effective results every day.

Below the Belt Grooming for Men has partnered with leading men’s health charity, Prostate Cancer UK. To raise money to beat a disease killing 1 man every 45 minutes we will donate 20p from the sale of every product in the UK. Prostate Cancer UK is a registered charity in England and Wales (1005541) and in Scotland (SC039332). Registered company 02653887

Available at:

btbgrooming.co.uk

FASHION GOODBYE WINTER, HELLO SPRING. IF YOU’RE LOOKING TO DITCH THE WINTER WEAR IN FAVOUR OF A NEW WARDROBE, THEN LOOK NO FURTHER…

The Nike Epic React Flyknit Women’s trainer provides crazy comfort that lasts as long as you can run. £129.95 WWW.NIKE.COM

1 10 2 1

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WOMEN 1. STACK ATHLETIC VOS DEA EXO-LEGGING & URBAN TERRAFORM BLOCK-TOP

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The Exo-Leggings have a high waist and are high in performance, and the Block-Top is built for athletic performance and comfort. £49/£39 https://stackathletic.com

2.HOODIE - PEWTER GREY A lightweight hoodie offering the warmth and breathability required for early-morning or sundowner runs. £80 https://tribesports.com

3&4. TURQUOISE DIAMOND LEXE LEGGINGS & LUZE CUP BRA The leggings use dynamic two-way stretch superior Italian performance fabrics, while the matching sports crop bra offers medium support. £80/£50 www.bellumactive.co.uk

5. ADIDAS BEYONDER SUNGLASSES Adjustable nose pads and gripped temples on the inside lock these unisex shades in place without compromising on comfort.

From £80 www.sportsshoes.com

8

4

6. DARE 2B - PURPLE ‘COURTESY’ CORE STRETCH SWEATER A heavier weight zip-up sweater made from stretchy, brushed back iLUS fabric. Quick-drying. £50 www.debenhams.com

7. RUNNING MORPH JACKET – FRESH AQUA

5

High performing, fully waterproof and seam-taped running jacket that can be worn as a full jacket, gilet or belero. £240 https://tribesports.com

8. SPORTS BRA – PINK Compression sports bra with engineered cups for a fitted, supportive form. Removable lightweight pads add shape. £45 https://tribesports.com/

9. RUNNING TIGHT – OCEAN SWIRL These tights feature anatomical high-breathe inserts, a zip pocket at the back and an internal drawcord at waist. £75 https://tribesports.com/

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10.NIKE EPIC REACT FLYKNIT Nike’s latest effort, also pictured left, provides crazy comfort that lasts as long as you can run. Durable and soft. £129.95 www.nike.com

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2 1

8

MEN

3

1.SUB ROSA BLOCK-TOP

This Block-Top delivers physique-fit capability.

Hard-wearing, hard-working and hard-playing. £39 https://stackathletic.com

2. REEBOK CROSSFIT NANO 8 FLEXWEAVE Flexible crossfit shoe with toe protection, and which is designed to help you push your physical limits. £99.95 www.reebok.co.uk

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3. UNVEILL II WINDSHELL Wind-resistant, water-repellent and reflective detail for enhanced visibility – everything you need when running. £70 www.dare2b.com

4. THERMAL PANEL JACKET – GREY Take on biting winds and colder temperatures in this thermal jacket with micro-insulation. £150 https://tribesports.com

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5. FIRED IP II WINDSHELL Weatherproof Illus Windshell lightweight polyester fabric that weighs less than 180g. £40 www.dare2b.com

6. ADIDAS BEYONDER SUNGLASSES Adjustable nose pads and gripped temples grip to your face whatever your activity.

From £80 www.sportsshoes.com

7. UNDER ARMOUR HOVR PHANTOM These mid-cut sneakers offer a sock-like feel, while a moulded chamois guarantees a locked-down fit. £115 www.underarmour.co.uk

5

8. COMPRESSION TIGHT – PEWTER GREY Can be worn alone or layered under shorts. High breathe detail, antibacterial, and sweat wicking. £69 https://tribesports.com

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Remedy is a mobile therapy & rehabilitation service aiming to aid recovery and allow you to achieve your physical capabilities. In addition to sports therapy rehabilitation we offer cosmetic treatments through our Cryo service. For more support & advice on the treatments avaliable please see the information below.

Cryotherapy New rehabilitation & cosmetic technology using CO2 compressed gas to promote tissue healing and cell rejuvenation. Highly recommended for post operation surgery & injury recovery.

• • •

Weight, Fat & Cellulite reduction Treats skin conditions including Dermatitis, Eczema, Acne & Psoriasis Reduces swelling, inflammation & muscle tension

• • •

Reduces recovery time of soft tissue injuries Dramatically reduces appearances of wrinkles & skin pigmentation Increases cell metabolism & collagen production

Massage Therapy Massage therapy is manual manipulation of soft body tissues to enhance a person’s health and well-being. Remedy provides many different techniques including Trigger Point Therapy, Swedish Massage, Cupping Therapy & Mobilization.

• • •

Treats muscle tension Increases joint mobility & muscle flexibility Reduces stress & improves relaxation

• • •

Reduces fatigue & removes lactic acid Scar tissue reduction Helps aid in physical performance

Inquiries & Bookings Emma Jackson Founder of Remedy Rehabilitation & Cryotherapy _ Contact 07929459832 Email RemedyTherapyRehab@outlook.com Facebook/RemedyTherapyRehabilitation Instagram @ RemedyTherapyRehabilitation

BITE-SIZE YOGA… AT HOME!

If you’ve dismissed yoga, for whatever reason, you can now try it without leaving the house, and complete a workout in just 20 minutes. Read on…

Y

oga is huge. You don’t need us to tell you this. Some people practice it for mindfulness, some for full-on workouts, and others for rehabilitative reasons, or mobility. Yoga is many different things to many different people.

There are still plenty of you however who are yet to try it at all. It might be because you think it involves dark rooms and candles, or perhaps because you’re nervous about trying it for the first time in front of others.

Maybe it’s too expensive (many yoga sessions do cost around £10, which is a lot if you’re going to the gym/doing other sports already), or maybe you haven’t got time. Well, these excuses are about to go out of the window.

Alexandra Legouix is a yoga teacher, personal trainer and TV presenter who’s trying to bring yoga to the masses by making it more accessible with a workout consisting of four workouts, each one 20 minutes long. Same as a HIIT session. And we’ve all got time for one of those, right?

IGNORE YOGA AT YOUR PERIL! “I had previously dismissed yoga,” explains Legouix. “I had trained as a dancer when I was younger and had always considered yoga a bit slow, a bit boring. This was without actually trying it, of course.

“However, when I did try it, I got really into it. Six months after trying yoga for the first time, I went to India to do an intensive six-week training course, which was incredible. The difference it has made to my back...

I have even been able to return to the gym to work alongside a medical PT.” Alexandra’s route into yoga was very much a rehabilitative one, but which has since taken a different journey, thanks to the many benefits she has found. “Yoga has been a huge help for me, because I have had a string of conditions,” she explains.

“Growing up, I had a lot of bone problems. I had a prolapsed disc aged eight, and again at 16, as well as two benign tumours in both ankles.

I’ve had operations on everything.

”MORE MEN ARE PRACTISING YOGA AND MINDFULNESS, AND THAT’S AMAZING”

At that time, I was riding and exercising, but these issues were huge hindrances throughout my teen years. Operations helped my back and my ankles, but both degenerated over the years. Basically, my body broke very easily.

“Then, a few years ago, a relatively innocuous fall whilst dancing actually resulted in a broken spine, severely dislocated pelvis and three prolapsed discs that were pressing hard on the spinal cord. My whole body went to pieces! After a week of scans, it was revealed I had a degenerative disc disease, which was the cause of everything. At this time, I was doing a fair bit of personal training, and boxing, and I was told to stop all of it. So, I had to find a way of keeping strong, but which eliminated the risk of impact.

That was when I tried yoga…”

find it unreal that people would have dismissed the importance of mindfulness even as recently as one or two years ago.

Being mindful is just an excellent way to live your life in a really positive way.

“People who are practising mindfulness are shouting louder about it than ever, and social media is giving people more access to those practising it so they can see the benefits. This is a positive thing, because mindfulness is normal. More and more men are practising yoga and mindfulness too, and that’s amazing.”

20 MINUTES TO A BETTER YOU So, you’ve not been before, Legouix’s workouts are a good starting point.

You can practice it in your own home, but also try different variations depending on your desired outcome.

“I’m looking to target beginners, or those who might have suffered from YOGA CAN BE AS TOUGH AS YOU any form of degenerative condition WANT IT TO BE throughout their lives. To do so, I have Yoga is growing in popularity because more and more people are realising the assembled four workouts that look to benefits, and the various different forms. improve your core strength, principally the back. My four 20-minute workouts If you want a relaxing session then you focus on four areas: stretching, core, can, but yoga can also prove a solid energy and relaxation. You can do workout replacement. all four and link them together, or “It can be really tough depending pick and choose. If you want a more on what class you’re in,” continues intense workout, for example, then the Legouix. “It can be a full-body workout energetic one is perfect. and as fitness-based as you want it.

“These workouts will appeal if you It can also help you mentally. For me, need a bit more confidence before it has helped me with my mindfulness, and being in the moment. Mindfulness is you go to a class, or if you’re into something you’re probably hearing a lot the fitness side of yoga rather than of right now and that’s really good news. relaxation. I have introduced elements of the spiritual side, so mindfulness I hope it’s not just a phase, because I

and breathing, but I’m trying to make yoga more accessible to those less interested in that side of it.”

Of course, once you’ve tried it, and enjoyed it, then a world of yoga is open for your perusal. You’ll find sessions everywhere, including your local David Lloyd gym (of course).

STRIKE A POSE So, are you in? If you’re up for trying it, then it’s time to learn the lingo, and two of the most effective poses.

“Warrior 2 is one of the core yoga poses (pictured above). It’s about having a very solid foundation but with a focussed top half as well. It’s harder than it looks! It feels very strong, and how I imagine a warrior pose should look and feel. From this pose, you can do a lot, and flow into many other different positions. You will feel it in your quads, your core and all across your upper body.

“The Vriksasana, or tree pose, is all about being rooted and having a strong foundation. You’ll all know this one. You bring one foot below the knee or, if you can, above the knee and inside the thigh of your other leg. This pose will bring poise, plus a physical and mental steadiness. I feel very calm when I’m doing it, rooted, which is the point. I love it.”

Yoga Made Simple; For Beginners & Improvers by Alexandra Legouix is now available from stores and online.

It is available for order here: www.imcvision.co.uk

GEMMA ATKINSON

Images thanks to UP Fitness

The TV and radio favourite is in the shape of her life, and it’s not down to Strictly…

You’ve always been into your fitness, but after doing a transformation last year you seem to be into it more than ever. That must have made doing Strictly a bit easier?

To be honest, I found the Strictly tour easier than I found the shows, but I think that’s because I was able to look after what I ate, because I had the time to do so. I could plan what I was eating whereas during the shows I think I was the only contestant to put on weight! Although I was dancing all day every day, it just wasn’t to the same intensity that I’d been training.

I was dancing for hours, but if it was ballroom dancing, for example, it didn’t break me into a sweat. I wasn’t watching what I was eating either,

mainly because I’d leave home at 5.30am and I wouldn’t be back until 7.30pm. In a way it was nice, not to let myself go, but to stress less about what I was eating. However, it did prove to me how quickly your body can change if you stop eating well.

better too, and my skin looked healthier. And it was all because I was fuelling my body and training properly. You really do release happy hormones by training, and I reckon anyone would notice a difference after just two weeks.

Your training has changed since you took on a 12-week transformation, and it seems the biggest benefit of the experience was a mental one?

I’ve always stayed in shape and I always felt pretty comfortable with myself and how I looked, but after the transformation I would wake up in the morning without an alarm, I’d feel happier walking down the street and I was in a better mood. I was sleeping

You trained a lot before the transformation, so how did you feel about doing it before you started?

I wasn’t stuck in a rut or anything, but I wanted a new challenge. My routine was boring and I wasn’t enjoying what I was doing so much, and the transformation challenged me and pushed me out of my comfort zone.

I always thought it would benefit my life, so I had nothing to lose by doing

Do you get many negative comments?

I try and keep my messaging as real as possible, so I like to post pictures of me without makeup on and doing the dog walk, etc. People tend to only post the good stuff and not document the bad stuff. It’s just not real. My niece is coming up to 14 and I’m constantly telling her that people don’t always look like they do on social media, and that she doesn’t have to look like that. I like getting lovely messages from people who say they’ve been encouraged to do any kind of fitness.

As for the negative ones, I kind of feel sorry for them for taking the time to log in, write some hate, and log off.

What’s the point?

You’ve been in the public eye since Hollyoaks. Has that been difficult?

Without sounding too harsh, as I’ve got older I care less about what people – particularly strangers – think of me.

When I was younger I always tried to please everybody, and my mum would always say that if you were trying to please everyone you were doing something wrong. She was right! Life is too short.

Gemma admits to feeling better physically and mentally

it. I’ve just started doing another one now, and I’m really enjoying it.

How did it change the way you train?

It made me realise that I don’t need to put myself through as much training.

For example, I have friends who go to the gym for two hours, and now I don’t do more than 45 minutes at a time. The most challenging part, for me, was the nutrition, because I’ve always loved my food. Yet as soon as that becomes a part of your lifestyle, and you realise you don’t need to diet, it’s a great thing. I eat just as much, I just have more of the good stuff.

Did it change your attitude to doing weights v cardio?

I’ve always done weight training and I know a lot of women fear becoming too muscular by doing weights, but they’re just so good for getting lean, improving your posture and losing body fat. I’ve definitely been leaner since that transformation, and that’s only by doing one weights session a week alongside three cardio sessions.

Working on a morning radio show, how do you get enough sleep?

I need six hours. Six to eight is great, but anything less and that’s the biggest mood killer. I try and be in bed for

9pm, and wind down until about 10.30pm. I like to read or watch tele, not have my phone, and be in bed for a bit before I go to sleep. I like a bit of me time, and I’m more of a morning person now.

So, the Strictly Tour came to an end in February. What’s next for you?

I’m going to start my own fitness brand and hopefully bring out a book. At the moment, it’s all about the fitness.

I’ve had so many women contact me through my social media accounts about how I’ve inspired them to train, so I just want to focus on that really.

The Strictly Tour took you all over the country, there must have been plenty of nights out involved with that as well. Did you go ‘out-out’ much?

Not really, though I probably went out more on the Strictly tour than the rest of last year put together! I like a gin and slimline tonic, always have done. Or a Corona. I’ll go out now and again, but not much; I probably went out six times last year? I’ve never been a massive drinker. It takes me three days to get over a hangover!

You’re quite active on social media, particularly Instagram, how do you deal with being in the spotlight?

10 TRACKS TO

WORKOUT TO •CRAIG DAVID & SIGALA• AIN’T GIVING UP •ANYTHING FROM THE • ROCKY IV SOUNDTRACK! •EVA CASSIDY• SONGBIRD •OASIS• CHAMPAGNE SUPERNOVA •UTAH SAINTS• SOMETHING GOOD •SWEDISH HOUSE MAFIA• ONE •EMINEM• BERZERK •STARLEY• CALL ON ME •BEYONCE• BOOTYLICIOUS •COLDPLAY• LIVIN’ LA VIDA

columnist MARK LAWS, HEAD OF EDUCATION FOR BODYPOWER, AND WHO RUNS A SUCCESSFUL SMALL-TOWN COACHING BUSINESS IN THE HEART OF NORFOLK, IS HERE TO TELL YOU THAT AGE, SIZE AND OTHER EXCUSES ONLY EXIST IN YOUR HEAD…

‘VASTER, ELDER, JUNIOR’

I

n 1894 Pierre de Coubertin proposed using ‘Citius, Altius, Fortius’ as a motto for the newly formed International Olympic Committee. This phrase translates into English as ‘Faster, Higher, Stronger’ and is used regularly within the realms of sport so as to encourage continuous improvement.

Monsieur de Coubertin was churning out more one liners than Micky Flanagan on a stag do and is also credited as saying: “The important thing in the Olympic Games is not winning, but taking part”, and “the essential thing in life is not conquering, but fighting well”. You certainly wouldn’t have caught him saying: “All sports for all people… as long as they aren’t a little bit chunky, old enough to be a grandparent or not yet fully grown”.

Yet to this day too many of us allow these boundaries to exist.

We all know someone who says ‘they are too big to go to the gym’, or who seem resigned to the fact that because they are getting older it is normal to be frail, weak or less mobile. And there is still a stigma attached to children and adolescents who lift weights. These fallacies have to stop – and they are going to, right now!

SIZE Of the thousands of people I have worked with throughout my personal training career, over 90% of them have had ‘weight loss’ as one of their goals. The number of people who are overweight or obese is higher than ever and makes up the majority of the population, so if you are conscious of your body you are in the good company of 62% of the UK adult population.

On a positive note, the more excess

weight you are carrying the easier it is to lose and the quicker you will notice a difference, so get out there and get started sooner rather than later. Sitting on your backside at home flicking through Instagram and ogling over beautiful bronzed muscular bodies will only make things worse…and I will let you into a little secret – those people do NOT exist, and they certainly aren’t doing a spin class at your local leisure centre. I spend my life surrounded by these fitness ‘athletes’, they starve themselves for six weeks before flying to Lanzarote to do a photo shoot on a cold wet windy beach, then a graphic designer makes the sky bluer, their stomach flatter and their muscles more defined.

AGE One thing is for sure, we are all getting older by the day. But being older doesn’t mean that we have to accept that our physical condition has to decline. You may have to work harder every day just to maintain a plateau and an increase in strength or athleticism will always be more difficult, but it isn’t impossible. As you read this, I have multiple clients in their 50s and 60s who are benefiting from lifting weights, particularly one client who at 55 years old was told she needed two knee replacements and was to go on pain killing

medication for five years until she could have the operation when she turned 60. Eighteen months later she is deadlifting, squatting, pressing weights over her head and even throwing in the odd handstand. When it comes to strength, mobility or physical abilities we have to use them, or lose them. If we don’t use them our bodies become weaker, more susceptible to injury and far less likely to be able to perform basic movements – which makes us feel old. The number on your birth certificate is exactly that, just a number. Ignore it and do something every day to keep the frailties of old age at bay.

YOUTH There seems to be an old wive’s tale that children shouldn’t lift weights because it will stump their growth and cause unsightly conditions, but that’s not true.

Studies have shown that moderate intensity strength programmes will increase strength, decrease risk of injury during sports or activities and will increase bone density in children, and it is particularly important for young girls. There is NO minimum age for when children can begin strength training, the only caveat is to avoid repeated maximal lifts, but other than that your little ones are good to go.

In the last month, I have interviewed multiple British Olympians who all started strength training at a young age.

Long jumper Greg Rutherford was just 12 when he started jumping, Olympic weightlifter Jack Oliver lifted a bar for the first time at 14 and then squatted 200kgs at just 16 years old, and gymnast Amy Tinkler began gymnastics training at just two years old…all forms of ‘resistance’ training performed at a young age and highly effective for producing physically strong adults.

Next time you, or someone close to you, uses one of these excuses to avoid strength training or any other form of sport, exercise or physical activity, then point them in the direction of this article and encourage them to change their mind.

5

EXERCISES YOU CAN DO WITH YOUR KIDS Ok, press pause on Paw Patrol, it’s time to get active, and your kids can help. Don’t let them become the excuse you use for not exercising.

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aving kids is awesome, if not a little time consuming, tiring and stressful.

If you’re struggling to find time to hit the gym, you can incorporate your little ones into short workouts to help tide you over. And as Keith McNiven, British and national wrestling champion and owner of Right Path Fitness, explains, exercising together will increase the bond with your kids.

SIT UPS

“Sit ups help you to strengthen and firm your stomach. Doing sit-ups with your child can help you to get those washboard abs even quicker,” explains McNiven.

HOW TO DO IT: Lay down with your knees bent and your feet placed flat on the ground. Your child will be bending down opposite you, and have their hands on your knees. Cross your arms over your chest so your hands touch the opposite shoulders.

Tighten your abdominal muscles and draw your belly button in to your spine. Slowly sit up, by bringing your head up first and then your shoulders. Hold the position for a second, and then slowly lay back down.

PUSH UPS “Push ups are usually the first exercise that we are introduced to, so it makes perfect sense to do this workout with your little one. Having your child on your back when doing push ups will help to strengthen your upper body.”

HOW TO DO IT: Begin, by placing your hands underneath your shoulders.

Your legs should be straight and extended, and the balls of your feet are firmly on the ground. Your child should now place themselves on top of your back. Keep your core tight and your butt squeezed as you lower your body down until your chest touches the ground. Keep your body in a straight line as you push away from the floor and bring your body back up to the starting position.

SQUATS “Squats are the signature exercise when it comes to toning your lower body.

Having your child on your back adds a whole new dimension to the workout.”

HOW TO DO IT: Stand with your feet shoulder-width apart and your toes pointed slightly outward. Bend your knees and lower your hips as if you were sitting down.

Your child should now climb onto your back, the child should put their arms around your neck and their hands on your chest. You should hold onto your child’s hands to keep them safe and sturdy. Now, you lower your hips until they form a 90-degree bend at the knee. Contract your abdominal muscles, pushing your weight down into your heels. Push straight back up, lifting your hips up and forward.

5

KITCHEN CUPBOARD UPGRADES

Can you give your meals a health kick by refreshing a few small ingredients in your kitchen cupboards? Nutritionist and fitness instructor Cassandra Barns says ‘yes’ 1. Throw out your vegetable oils Instead of using vegetable oil, try using organic ghee instead.

Made from butter, ghee is rich in vitamins and a healthy fat for cooking at high temperatures.

LUNGES “Lunges help to tone your legs and backside, but you need to make sure your form is correct. Incorporating your child into this workout will help to maximise its effects.”

HOW TO DO IT: Most importantly, make sure your body is straight. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.

Now extend your arms to grab your child and have them placed on your knee, as you go back to your starting position.

THE PLANK “Planking helps to improve your core and strengthen your posture. Partnering up with your child adds another dynamic to this straight forward workout.”

HOW TO DO IT: Get into the push up position on the floor, and have your child climb onto your back. Now bend your elbows 90 degrees and rest you and your child’s weight on your forearms. Make sure your elbows are directly beneath your shoulders, your body should form a straight line from your head to your feet. Hold the position for as long as you can. For best results, hold it for two minutes. https://RIGHTPATHFITNESS.co.uk

2. Replace your tinned tuna with mackerel Tinned mackerel is superhigh in omega-3 fatty acids, which are great for the brain, heart, joints and skin. In comparison, tinned tuna contains hardly any of these health-boosting fats.

3. Make Porridge a staple Porridge oats are a natural source of vitamins and minerals, including vitamin B1, magnesium, iron, manganese and zinc. These have many vital roles in the body, including supporting energy.

4. Spice it up Spices can have many health benefits: turmeric and ginger are great for the joints, and cumin and cardamom can aid digestion, so make sure you always have plenty to hand when cooking.

5. Pack in plenty of beans and pulses Beans, lentils and chickpeas have a lot going for them as a cupboard staple.

They’re a great way to quickly and easily add some extra protein to salads, soups, stews and even stir-fries, and they’re a particularly important source of protein if you’re vegan or vegetarian.

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Set back from the leafy Meanwood Road close to Leeds City Centre, on a main commuter route with a large car park, First Nursery is the perfect place for you to stop and drop your precious loved-ones as you commute and leave feeling satisfied they’ll be encouraged and cared for throughout the day.

Managing Director and Owner Kautar Fisher is an expert in Childhood Studies and employs a strong management team who are also highly qualified in Early Years, Teaching, Playwork and Special Educational Needs. She says: “Supporting an individual to realise their potential and achieve positive outcomes is what makes my job so rewarding. We strive to enhance our family-run nursery by making all children feel confident and cared for, to the highest standard. Our team are always happy to help and listen. We treat our parents and their children like friends and family. The safety and well-being of the children and staff is our number one priority.”

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Library where families can sit and take some cherished time-out, to read with their children.

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Open 7.30am to 6.00pm Monday to Friday, full and half day sessions are available. Half-day mornings are

7.30am-12.30pm and the afternoons 1pm- 6pm. “Flexibility is key, and the nursery’s aim is to meet and satisfy the requirements of all children and parents,” Kautar explains.

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columnists THE MOST COMMON GOAL FOR MANY GYM GOERS IS THE WASHBOARD STOMACH. IT’S THE HOLY GRAIL, AND WHILE IT CAN BE FRAUGHT WITH DIFFICULTIES, THE LEAN MACHINES ARE HERE TO SIMPLIFY THINGS.

THE DEFINITIVE GUIDE TO GETTING A SIX-PACK

L

et’s face it, some people are luckier than others when it comes to the make-up of their body. We’ll admit, we’re quite lean and wiry. It’s not massively hard for us to stay lean, though it is harder to put on muscle.

Everybody wants a six-pack, but it takes time and a lot of hard work, and to make it work you need to cut out the bad eating, and be able to sustain healthy eating habits.

There’s no point getting a six-pack, then being unable to sustain the nutritional habits you’ll need to keep it. Similarly, you’re going to undo any work you do in the gym if you’re constantly snacking. Put simply: if you want a washboard stomach, you need to have a healthy life. Here’s how you do it…

1. CALORIES ARE KING You can lift all you want, but you’ll negate any work you do by snacking or eating badly, which will put you in a calorie surplus.

Calories really are king. If you want to lose body fat, which is what you need to do if you want to have abs, you need to have a calorie deficit.

Anyone who says they’ve lost fat due to this or that diet, they’ll have done so because they’ll be physically eating less calories.

2. INCREASE YOUR NEAT In English, this means creating your ‘non-exercise activity thermogenesis’ – anything you can do in terms of exercise but which is unintentional.

People who do more without thinking about it will find getting a six-pack easier. That can be as simple as taking the stairs instead of a lift, or walking to the park to eat lunch, rather than having it at your desk. All of these things add up. People who do up to two and

half hours of extra stuff a day can burn an extra 350 calories. This is an easy one. Do it consciously, be less lazy, and see the difference.

3. KEEP IT SIMPLE There’s actually a simple process here, which involves eating less calories and lifting more weights.

These are the two main elements required for a six-pack, and for good health generally. Don’t overcomplicate things. People talk about carb-backloading and this, that and the other. It’s no wonder people get confused. Eliminate the head games. Ninety per cent of people’s motivation comes from negativity, i.e. about how they feel about themselves, or how they think others see them. That can be very powerful, but for greater longevity you need to love yourself a bit more and take care of yourself and your health. Eat well and lift. Repeat.

4. LIFT HEAVY If we’re losing calories, we also have the potential to lose muscle.

Use it or lose it! Heavy lifting enables our muscles to grow, or at least be preserved. It really is that simple.

5. MET CONS This is all to do with metabolic conditioning. Now, I know we talk a lot about crossfit… we don’t want to be those guys who say it’s the be all and end all, whatever you do is up to you, BUT whether you’re doing circuits or any other kind of metabolic conditioning, it needs to be intense. HIIT training is quite intense, but you probably need to be working a little bit longer than 15 or 20 minutes. Crossfit training is perfect. However, be mindful

of finding a good box which has friendly members and coaches that are competent and will put your health first. Coaches should teach you correct movement, and help you if they see you doing it wrong.

You can catch up with THE LEAN MACHINES on their YouTube channel youtube.com/ TheLeanMachines

OUT&ABOUT FOLLOW THE SEAGULLS CHARITY WALK NORTH YORKSHIRE

Saturday 14 April – Sunday 15 April 2018 Whitby, North Yorkshire, YO21 A two-day long distance walk along the coastal paths and across the heather moorlands of North Yorkshire, this is your opportunity to do something big, heroic and memorable to help support people in the UK with a brain tumour.

You’ll join walkers attempting a challenging 50-mile trek organised by national brain tumour support charity brainstrust.

Starting and finishing in Whitby, you’ll see

THE WOLF RUN WARWICKSHIRE

Saturday 7, Sunday 8 April Welsh Road Farm Kick starting Wolf Run 2018 is the Spring Wolf, a weekend devoted to Wild Running – a unique combination mud, trail and obstacle running, and which is set in Warwickshire’s unspoilt landscape with breathtaking natural and man made obstacles.

It is a demanding yet fun 10K challenge across raw natural terrain, including open ground, woodland, thick mud and lakes, including the notorious Alpha Lake, which has chilled and tested thousands of Wolf Runners, and continues to be the nemesis of many.

The course also

breathtaking scenery of moorland, ancient monuments and waterfalls, as well as stunning coastal views of smuggler coves including Staithes and Robin Hood’s Bay, along sections of the Cleveland Way National Trail.

This self-supported walk will pit you against physical and mental challenges like no other. But you will come out the other side with a heroic sense of achievement.

You will have overcome a major challenge and you will have done something big that will help 60,000 people be less alone, less afraid and more in control in the face of a devastating brain tumour diagnosis. www.braintumour50.com hello@brainstrust.org.uk Entry Fee: £20 Minimum Sponsorship: £500

comprises of ancient woodland trails and deep-water crossings, high climbing nets, log walls and the legendary 100m water slide.

Whether running as a lone Wolf or as part of a Wolf pack, you won’t be able to escape the mud, particularly the Mud Bath Finish, and you’ll finish the race covered from head to toe.

Crowds gather for the final 500m, but be sure to make the most of our event village with family and friends.

There will be a big screen, resident DJ and more.

One participant said: “I’ve completed seven Wolf Runs now and the team never fails to deliver an awesome event. The event village is always a hub of excitement before the start.

See you in April!”

ALSO THIS MONTH...

EVENTS LISTINGS Fountains 10k, Yorkshire 29 April

The Fountains 10K is a great event for runners of all abilities with a mixed terrain route starting from the village of Grantley, near Ripon, North Yorkshire.

Plusnet Leeds Half Marathon, Leeds 13 May

The Plusnet Leeds Half Marathon is one of the highlights of Leeds’ sporting calendar, starting on The Headrow and finishing at the Millennium Square.

The Etape Caledonia, Highlands 20 May

The beautiful Scottish Highlands town of Pitlochry will welcome over 5,000 cyclists for a weekend filled with celebration, camaraderie and of course, cycling.

Bloodwise Blenheim Triathlon, Blenheim 2-3 June

Join over 7,000 triathletes at the beautiful world heritage site, Blenheim Palace, for the UK’s most stunning Triathlon. Choose either a super sprint or sprint distance option.

The Color Run, London 8 July

A run for all the family, The Color Run involves colour, music and much more and is set around Wembley Stadium.

The untimed event is perfect for beginners.

Glow in the Park, Manchester 27 October

Glow in the Park is the ultimate night time neon 5km fun event for families and friends. Join them on an epic voyage through their six Glow Zones.

RESTAURANTS 20 Stories, Manchester Situated on the nineteenth-floor of No.1 Spinningfields, 20 Stories will feature a glamorous restaurant, relaxed grill, lively bar, and a beautiful roof garden with unparalleled views of the Manchester city skyline. Expect local produce.

Roots and Fruits, Leeds Roots and Fruits has been a vegetarian café in Leeds for over 20 years, and their menu is predominantly plantbased. They have worked with a nutritionist to make sure that the food the serve is in keeping with what vegetarians and vegans want.

OTHER EVENTS Raver tots 31 March (Leeds), 14 April (Manchester)

Raver Tots is a family rave where kids and big kids can hit the dance floor and let off some steam together!

Manchester Gin Festival 23 March – 1 April

As well as the opportunity to try a huge variety of gins from all over the world, (including exclusive gins you won’t see anywhere else) there will be live music, great food and a gin cocktail bar.

Northern Vegan Festival 7 April

The festival will have 200 stalls, 10 world food caterers, inspirational talks, innovative and exciting cookery demos, children’s activities, yoga, free samples and a huge seated cafe area.

WELLNESS HOLIDAYS E-bike holiday Umbria and Lake Trasimeno

An e-bike holiday is a good way for beginners to experience their first active holiday and explore the Tuscan and Umbrian countryside. This tour takes cyclists around the beautiful Lake Trasimeno. Prices start from £895 per person for five nights. www.cycling-for-softies.co.uk/umbriaand-lake-trasimeno Mindfulness & Meditation Retreat Bishop’s Stortford

Want to focus on learning the skill of meditation and mindfulness, and how to address stress and manage it in daily life? Two nights at Down Hall Hotel starts from £1,860pp (day long taster courses are also available from £280pp).

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ALL YOU NEED TO KNOW ABOUT PROTEIN POWDER… AND WHETHER YOU SHOULD BE USING IT

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etting into fitness, but feel like you’re being bombarded by proteins and supplements and wondering if you really need to be consuming them? The team at uk.scitecnutrition.com explain the importance of protein powder as part of a healthy diet and fitness routine.

PROTEIN POWDER EXPLAINED Protein is a macronutrient which is essential to building muscle mass. However, there are natural sources of protein you can eat as part of a healthy diet. ou want to achieve, then yes, you should be using it.

You can take Scitec Nutrition’s 100% Protein Professional Powder protein shakes, for example, as part of a post-workout routine. It is a high-quality whey protein blend designed to help aid recovery and muscle growth. It contains a blend of whey protein isolate and whey protein concentrate alongside added digestive enzymes and amino acids. These can help to improve muscle growth and ensure you are recovering faster from your training sessions.

DO YOU NEED IT? If you’re working out, using 100% Whey Protein Professional

specifically post-workout will enable you to get protein into the body faster than eating alone.

If you’re new to fitness and have started a new skill or sport, it’s beneficial in the early days to review at your eating first, before introducing supplements.

Goals are something to consider beforehand, as fat-loss supplements differ to those looking to increase muscle. 100% Whey Protein Professional will fit in with this, allowing your body to recover faster and fuel muscle growth.

Scitec Nutrition has made a helpful guide to protein powder, explaining more about what it is, what it does and why you might need it. They also dispel popular protein myths, explain when you should be consuming your protein shakes, depending on your objectives and what else you need to support a healthy body, and Team Scitec Ambassador, Mark Coles, explains why he uses it. https://uk.scitecnutrition.com/

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columnist BEFORE YOU GET TO WORK BUILDING THE BODY OF AN ADONIS, GET TO KNOW YOURS INSIDE OUT, SAYS KURTIS STACEY

THE SCIENCE BEHIND YOUR FITNESS

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o this month I’ve decided to switch it up. I won’t be giving you a fitness program to follow, or information on the best ways to burn fat. This month, I met with Exercise Physiologist and PhD candidate Thomas Craig to go through a series of tests that will give me an indication of my overall fitness levels, and which will show if I have any underlying problems that could be effecting my health and training.

I’ve decided to touch on the scientific side of things this month, as over the past few years I have noticed an increase in people who look and seem to be physically fit and healthy, yet suddenly experience health scares or worse – heart problems. I know that’s a bit morbid, but every day I see influencers and trainers encouraging us to push ourselves, run that bit faster, lift that bit heavier and take supplements. What I want to encourage you to do this month is look into the science of your body before you do those things – know your health and your personal limits. You may not want to go to the extent that I have, but you can start by knowing your heart rate at rest, your maximum heart rate, your heart rate after cardio or weights and your blood pressure. These are things that you can do yourself by either simply checking and timing your pulse manually, or by investing in a good fitness watch. This is what happened when I went to the lab.

“Cardiopulmonary exercise testing (CPET) is a non-invasive

simultaneous assessment of the heart and lungs during exercise,” explains Tom. “Prior to exercise, we assessed Kurtis’ heart rate and rhythm via an electrocardiogram (ECG), in combination with his blood pressure. He then performed an incremental exercise protocol on a cycle ergometer (advanced exercise bike) “Throughout the exercise; we continued to assess the rate and rhythm of his heart, whilst repeatedly recording his blood pressure every three minutes.

To monitor gas analysis, he was required to breath through a mouthpiece, with each breath providing information on his oxygen uptake, carbon dioxide production and ventilation.

As the heart and lungs work

simultaneously to deliver oxygen to the working muscles, a CPET assesses how efficiently these systems are working.

“Additionally, despite its long use in assessing athletic performance, the CPET provides valuable information that is frequently used in clinical decision-making. Therefore, a disease or condition that affects the heart or lungs will reduce the intensity to which they can work. As suspected, Kurtis’s overall health was in top condition and we found no causes for concern, but we do encourage people to start thinking about their insides as much as they do the outside.

If the public do have any questions, please get in touch with BESTFIT, or seek advice from an exercise physiologist.”

Thankfully the test went well for me. It wasn’t in any way a difficult task, but now I have a better idea of my overall health and I can continue to push myself knowing I am in good physical condition. Personally, I would advise people to do a CPET if you are considering taking up running for the first time or any kind of exercise that is going to push you beyond your usual limits.

For anymore information get in touch on twitter or through the BESTFIT team.

Does your look as healthy as you do?

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BRAND GUIDELINES SUMMER 2016

RING IT IN RED What’s going on at your local David Lloyd gym this March?

LEEDS

MANCHESTER (TRAFFORD)

FAMILY DISCO 6pm–8pm, Saturday 10 March Join us in our refurbished kids’ area for our second family disco. A trolley-full of treats will be available on the night. Book tickets today at reception, £2.00 per child.

PRIORITY BOOKING Saturday 3–Sunday 18

MOTHER’S DAY 9.30am–11.30am, Sunday 11 Treat your mum this Mother’s Day to a mouth-watering DLicious breakfast; a continental buffet to start with table service. Dress to impress. Speak to one of our F&B managers about how to book this special event, and which hot food options are available. £15.00 per adult, £8.00 per child.

BLAZE LAUNCH Monday 5

LOUNGE ACTIVITY 12pm–1.30pm Join the kids team in the DL Kids lounge to make your mum a special treat.

AN EVENING FOR SPORT RELIEF Saturday 24 Be a part of our Sports Relief fundraising evening hosted by Helen Skelton, with guest appearances from other sporting icons. £10.00 per ticket, an auction of sporting memorabilia will take place, with all proceeds going to Sport Relief.

FITNESS EXPERIENCE WEEKEND Saturday 3 & Sunday 4 Please ask a member of the gym team for further information.

DAVID LLOYD SOCIAL CLUB MEETING 12.30pm, Monday 5 DL Kids room – all members welcome.

MOTHER’S DAY CLUBROOM CRAFTS Saturday 10 Come along and make something special for Mum. SPORT RELIEF WEEK Saturday 17–Friday 23 Join us for a week of sponsored fun.

ALLSTARS PRESENTATION 4pm–6pm Sunday 18 WATT BIKE INTRODUCTION Wednesday 21 Please ask a member of the gym team for further information.

COVER APPEAL POP UP SHOP Friday 23

An independent boutique providing gifts and clothing for that individual style.

PT OPEN WEEKEND Saturday 24 & Sunday 25 FRIDAY NIGHT QUIZ Friday 30 DL KIDS EGGSTRAVAGANZA EASTER PARTY Saturday 31

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