OVER 20 SPORTs & ACTIVITIES FOR YOU TO TAKE UP now Issue #1 February - March 2011
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FREE MASSAGE FREE BOXING LESSON
MORE DISCOUNTS AND OFFERS INSIDE
KING ALFRED GYM Launch • BRIGHTON HALF MARATHON
Beach volleyball at NIVEA Sun Yellowave, Madeira Drive, Brighton. PHOTO - Scott Wright
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ISSUE #1 February - March 2011
www.brightonactive.com
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CONTENTS TRAINING 14 THE RETURN OF THE KING Full report of the King Alfred’s new £450,000 gym development
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18 SPARRING PARTNER - PART 1 BA Editor, Ash Phelps, goes 12 rounds with Leisure Boxer 22 STAR POWER We chat to celebrity personal trainer and Active Channel star, Ricardo Macedo 26 GYM BAG The top items you should always have with you in your gym bag 27 ACTING ON IMPULSE An in-depth look into Impulse Leisure gyms and their facilities
SPORT
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34 LEISURE BOXER - PART 2 Slugfest out the way, we delve deeper behind the scenes to what Leisure Boxer can offer 38 BEST SERVED CHILLED An interview with 8 time Australian Senior Men’s Ice Skating Champion, Cameron Medhurst
NUTRITION 41 SMOOTH OPERATOR Five delicious smoothie recipes to help make you more healthy 42 TOP 10 SUPERFOODS The pick of the best foods you should always have at arms reach
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44 THE SUPERFOOD MEAL PLAN A complete five day plan for you to follow
FOCUS
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Highlighting the cream of the crop of local Personal Trainers, Instructors, Physios, Coaches and more. Here they’ll share their knowledge, stories, and recommendations so that you can be inspired and take the necessary steps forward 46 MP PERSONAL TRAINING 49 FRONTIER FITNESS 51 PERFECT VIBE 53 BODY SYNERGY
LIFESTYLE 55 HITTING THE SPOT Massage techniques covered in detail with one of Brighton’s leading treatment rooms 57 HAIR TODAY, GONE TOMORROW A look at why more men are opting for hair removal to help aid them in sport 58 MAKE 2011 YOUR BEST YEAR YET Effective methods to make sure you stand head and shoulders above the rest in 2011
FEATURE
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30 INSPIRE TO ACHIEVE The Sussex Army Cadet Force talk sports, travel, training and more in this look at what being a cadet, and teaching them, can help to achieve
REGULARS 08 NEWS 10 FACT BOX 12 GEAR 36 ESSENTIAL 2011 50 COMPETITION 62 DIRECTORY
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www.brightonactive.com
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THE
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- TEAM
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EDITOR:
ASH PHELPS ash@brightonactive.com
ART DIRECTOR:
TIM MAYER design@brightonactive.com
ADVERTISING:
advertising@brightonactive.com TEL: 01273 921992
LEAD PHOTOGRAPHER:
LEIGH WINGELL leigh@brightonactive.com
OFFICE:
admin@brightonactive.com
ACCOUNTS:
admin@brightonactive.com
PUBLISHER:
328 MEDIA LTD
HEAD OFFICE: COVER - Kitesurfing, just one of the popular sports here in Brighton. And we
Brighton Active Magazine 5 St Georges Place Brighton East Sussex Bn1 4ga United Kingdom EMAIL: info@brightonactive.com TEL: 01273 921992
PHOTO - Leigh Wingell
www.brightonactive.com
plan to cover them all!
SPECIAL THANKS TO:
Rob Darling, Jim Gaunt, Lyssa Rutherford, Victoria Coombs, Jon Webb, Amanda Stedman, Gemma, Collins, Kerry Taylor, Carolyn Gibsey, Tracy Garselis, David Rees, Alan Randall and Katie Mintram 6
ISSUE #1 February - March 2011
editor’s note 2011 is officially well under way. No doubt most people enjoyed the festive period of last year a little bit too much, eating and drinking their way into a slumber and now feeling bloated and sluggish. For some, this in itself is enough motivation to make a change in their lifestyle and firmly banish those extra calories put on. For others, getting into the swing of things is a lot harder to do and those first few steps can seem like a mile away. We’ve all been there at one time or another though. The thought of exercise and sport seem far too much effort and notions of making your diet healthier also fall short. Before you know it tomorrow becomes next week, next week becomes next month and next month becomes... well, you see my point. It’s about time then that a change was made. And not just because of the excuse of it being the New Year or for any other misconstrued reason. It’s time to make a change simply because there’s never been a better starting point than right where you are now - here reading this magazine. What you have in your hands is the first issue of a bi-monthly bible that will be your new best friend and help you on your way. Brighton Active isn’t a magazine targeted at the whole of the UK, nor is it designed for a quick glance over. Brighton Active has been put together with only Brighton and its surrounding communities in mind. Our aim is to help inspire and provoke through in-depth features that will include plans and guides for you yourself to follow at home. We’ll be looking at the best sports for you to take up today as well as the top local health clubs and what they can offer you. We’ll also be covering anything and everything in between from nutrition advice and meal plans to relaxation techniques and herbal remedies. We’ll have the latest news and gear worthy of your attention and will also be putting some local, and national, sporting heroes under the microscope. And if out of all this you are inspired to either take the first steps to living a more active lifestyle, or to continue on your journey and improve the fitness levels you already have, then we have well and truly done our job and would love to hear from you. Oh, and did we mentioned this is all FREE? Looks like 2011 is going to be one to remember...
Healthy Regards,
Ash Phelps Editor
www.brightonactive.com
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NEWS
active news for active people Brighton Half Marathon
2011 ACTIVE FOR LIFE DIRECTORY The new Active for Life directory is out now, just in time to put those New Year resolutions into practise. This easy to follow free guide provides an A-Z of sports and activities ranging from American football to Yoga across the city, with sections on healthy diet, holiday schemes and services for children and young people, over 50’s, disability sports, details of all leisure centres in the city and useful contacts. The guide aims to increase participation in physical activity to improve health and well being. Team member, Shanni Collins says, “Being active is so important, whatever our age. Apart from the obvious benefits to physical health it is enormously therapeutic and sociable.” HOW? Pick up your free copy from any council office, sports venue or community library in Brighton and Hove. Or visit the website on www.activeforlife.org.uk. Or contact the Sports Development team on 01273 292724 8
ISSUE #1 February - March 2011
The Brighton Half Marathon, now in its 21st year, will start and finish on Madeira Drive on Brighton’s seafront. This new route will take runners through the city centre, past the Royal Pavilion and up Grand Parade before heading east past Brighton Marina to Roedean and back along the seafront. The westernmost point reached on the route is Hove Lagoon, then it’s straight back to the finish line. The race has grown tremendously over the last few years with 6,199 runners at the start line in 2010 despite strong winds and torrential rains. Numbers as high as 8,000 are expected for the 2011 race, potentially rising to 12,000 for 2012. There are also two one mile youth races taking place for the 8-11 and 12-16 years age groups, giving young runners the chance to be time chipped and experience the crossing of a big finish line. WHEN? Sunday 20th February 2011, please arrive by 8:15am www.brightonhalfmarathon.com
LAGOON WATERSPORTS Lagoon Watersports are excited to announce the arrival of the first cable wake boarding system on the South Coast, arriving Spring 2011. The popular System 2.0 will be operating on Hove Lagoon giving the community access to one of the fastest growing sports whilst also bringing wake boarders from further afield to Brighton and Hove. The straight-line cable system will be located at the Eastern section
of the Lagoon, driven by a quiet motor cable and high enough for boats and windsurfers to sail under if the system is not operating. System 2.0 is perfect for all levels from beginners through to advanced, has many unique features and allows the riders to maximise their time on the water. WHERE? For more information visit www. lagoonwatersports.co.uk or call 01273 424842
King Alfred Gym The new £450,000 King Alfred Gym officially opens on the 24th January and will have a Gym Launch Weekend on the 29th and 30th later that week. The first 50 people through the door that weekend will each receive a free Life Fitness goodie bag! The King Alfred Gym will feature the latest in Life Fitness equipment as well as its own spinning studio for you to get your sweat on. Gym memberships start from just £28 per month. Check out our ‘Return Of The King’ feature on page 14 to learn more about this exciting development.
Keep up to date with the Brighton Active Facebook page for even more news stories at www.facebook.com/brightonactive www.brightonactive.com
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NEWS
FACT BOX
Dress to de-stress with a blue shirt. The colour blue relaxes people while orange is the biggest irritant
Impress your peeps and get inspired with these two second wonders
Beef Jerky is better than cashew nuts, raisins and sunflower seeds with more protein and lower calorie and saturated fat contents
You can expect to gain 5 pounds of muscle in as little as two weeks by combining creatine and beta-alanine before and after workouts
Boxing is a great way to get back to being inspired and excited about working out with boxercise classes, circuit training and light sparring sessions. Learn more on pages 18 & 34 10
ISSUE #1 February - March 2011
Are you always looking tired and run down? Cutting down on salt in your diet will help you reduce those eye bags
Ever heard of a personal trainer that was able to use a magazine, block of wood and a towel to provide a workout for the entire body? We have, and we’ve interviewed him on page 22
Popcorn is better for you than sunflower seeds, raisins and whole grain crisps, full of fibre and heart-healthy B vitamins
Swimmers, cyclists and runners regularly use hair removal
The post workout window is crucial as your muscles are in dire need of fuel and have a higher ability to absorb nutrients
techniques to help them perform at their best. Learn more about how more
The crime: A single serving of Pizza Hut garlic bread. The punishment: 170 mins of brushing your pearly whites to burn those 340 calories
men are getting clued up about this on page 57
Did you know that Army Cadets compete in a host of sports including football, rugby, mountain biking, orienteering and shooting? What about overseas trips to Singapore and Cyprus? Find out more on page 30
A good laugh for 10 minutes a day can increase weekly energy consumption by up to 280 calories. Best crack open the Chevy Chase anthology
Perform equal amounts of reps and sets for opposing muscle groups to stop muscle imbalances and injuries
Follow Brighton Active on Facebook and Twitter for more hints, tips and news
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GEAR
geared UP The latest gear out now BEAUTY LASERS Until now, low level laser light therapy as an anti-ageing treatment has only been available in beauty salons and private cosmetic clinics at great expense. The Personal Skin Laser has changed this using patented, advanced, technology, ideal for home treatment helping fight against fine lines, wrinkles, saggy skin, acne and blemishes. Use it while watching TV or even chatting on the phone. www.beauty-lasers.com
BETTER YOU MAGNESIUM OIL AND VITAMIN D SPRAYS Magnesium and vitamin D are both essential to help our bodies absorb calcium into our bones. Insufficient amounts mean that calcium is simply insoluble within us, much like chalk is in water. This can then cause cholesterol plaque. The Better You Magnesium Oil and Vitamin D sprays help to prevent this from happening, and are proven to replenish levels faster than any capsule or tablet. www.betteryou.uk.com
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ISSUE #1 February - March 2011
SMARTSHAKE Smartshake is a protein shaker cup with a difference: It has two screw off compartments which can be used to hold extra servings of powder and capsules. Now you only need one shaker for your daily supplements. You can also store money, mouthguards, jewellery, nuts / fruit and locker keys while you train. Smartshake’s are also tough, dishwasher and microwave proof and don’t absorb bad smells. www.smartshake.co.uk
LA MUSCLE FAT STRIPPER Used by top athletes and celebrities alike, LA Muscle’s Fat Stripper is the world’s best-selling pharmaceutical graded weight loss, fat loss and diet supplement. Ideal for those looking for fast and effective results, especially around the stomach and thigh regions. Fat Stripper’s proven formula is scientifically based, 100% natural and safe and has no side effects. Super effective for both men and women. www.lamuscle.com
VANGO CAMPING DOUBLE AND FOLDING GAS STOVES For 2011 Vango have expanded their range of stoves to include the Double Burner Stove with windshields and grill, and the ever handy Folding Gas Stove. The Double Burner provides three 1.5KW stainless steel burners to ensure a large cooking area, a toaster at the bottom with individual control and a carry handle for easy transportation. The Folding Gas Stove is ideal for large loads or unstable surfaces and includes a pipe to connect to the gas container. The most robust stove in the range also features an extra wide burner which is CE approved. www.vango.co.uk www.brightonactive.com
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KING ALFRED leisure centre
the return of the KING
Rumours of the King Alfred’s closure have been circulating for years, but with a new £450,000 gym development opening January 2011, surely this is all the proof you need to know that the king never actually left the building. Brighton Active went along to investigate PHOTOS - Life Fitness That’s right, £450,000! A tidy sum indeed. Brighton Active editor, Ash Phelps, swung by the King Alfred back in December to meet with General Manager, Kerry Taylor, who kindly showed him around the gym development. At that time things looked more like a construction site rather than a gym, but the space and potential was certainly there, and after Kerry showed Ash a 3D walkthrough of the gym on her computer (find this on our Facebook page at www.facebook.com/ brightonactive) the vision of things to come really hit home. One rumour that got the attention of the BA office back in the day was that Brad Pitt had visited the site intending to demolish it and build 14
ISSUE #1 February - March 2011
a set of luxury apartments in its place as well as a completely new Leisure Centre for the city. Perhaps there was some truth in this and a few of the other tales that floated about, but for whatever reason they
“With the new gym development turning heads the King Alfred is making an exciting step forward in these hard economic times” never materialised. Now that is all firmly in the past, and with the new gym development turning heads the King Alfred is making a firm mark in Brighton and Hove’s future in what
Gym Launch Weekend Saturday 29th and Sunday 30th January 2011, 9:00am - 5:00pm. The first 50 people through the door* on each day will receive a FREE Lifefitness goody bag! *subject to filling in a contact details card. is an exciting step forward in these hard economic times. So what can you expect then from almost a half a million pound budget? We wondered exactly the same thing and soon found the answers: For a start there’s the state of the art Life Fitness equipment - over 40 stations dedicated to cardiovascular and resistance training which includes treadmills, cross trainers, rowing machines and stair climbers. The BA team are familiar with the precision and care that Life Fitness equipment offer and whether your goal is to lose weight, build muscle, prolong endurance or a mixture of it all, this is definitely the equipment for you to put your faith in. There’s also a free
MEMBERSHIPS
weight area with weights from two up to thirty kilograms and a spinning room which will hold regular classes of fat busting fun.
GYM INCLUSIVE - £43
For their resistance equipment the King Alfred Gym have selected Life Fitness’ Signature Series. You can expect favourites such as the chest press, lat pulldown, shoulder press, bicep curl, leg extension and many more stations that are each designed to target specific muscle groups and provide maximum results. People of all levels can enjoy over 20 years of industry insight and “Treadmills, cross customer feedback that has trainers, rowing resulted in this powerful line machines and stair of equipment that will help climbers. There’s also inspire you to achieve a free weight area and your goals. One thing that really caught our eye was the fact that you’ll be able to workout whilst overlooking the pool, watching the sun set over the sea, or catch up on the news on the integrated LCD screen TV’s. You’ll be surprised at how enjoyable a workout can be and how quickly time will pass when you don’t have the misfortune of staring at a blank wall. “With the level of investment being made, the new gym will be a fantastic addition to our facility” - King Alfred General Manager, Kerry Taylor.
spinning room”
Unlimited use of the gym Unlimited swimming during public sessions Free access to a range of exercise classes A personal one-to-one training session
GYM AND SWIM - £38 Unlimited use of the gym Unlimited swimming during public sessions
GYM - £33 Unlimited use of the gym
GYM OFF-PEAK - £28 Unlimited use of the gym off peak (Monday - Friday, 7:15am - 4:30pm) Junior Fitness and 50+ Fitness classes are also on offer Opening offers: 12 months for the price of 10 when joining and paying for a membership package before 28th February 2011 - save over £85! No annual contract and no joining fees guaranteed until 1st April 2011.
www.brightonactive.com
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TRAINING
KING ALFRED leisure centre
Beyond good looks every Life Fitness machine is designed to place individuals of all fitness levels in the ideal exercise position for optimized results. The natural, comfortable motion each machine provides is designed for you to get the best out of your workout. With the inclusions of single stations, cables, benches and racks, the King Alfred gym looks set to be a high spec, modern and welcoming environment for you to exercise in. Team Brighton Active are keen to see everything once it’s all up and running and we’ll be posting regular updates on it all on our Facebook and Twitter pages. If you’re reading this after the gym’s launch then we highly recommend you take a trip down to see things with your own eyes. We can’t promise you’ll run into Brad Pitt but we can promise that Brighton and Hove’s longest running leisure centre still has a few surprises up its sleeve. Here’s some of the equipment you should check out:
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The 95X Elliptical Cross Trainer is great to get the blood pumping and warm you up for your workout. Easy on the knees, the cross-trainer has its own built in Engage Consol to track your progress and keep you motivated. We recommend the ‘Hill’ feature for 15-20 minutes. Varying in intensity, this is a key technique to shock your muscles and get them working harder which will result in more calories burnt and more fat blitzed.
GYM OPENING HOURS Monday to Thursday 7:15am - 10:00pm Friday
7:15am - 8:30pm
Saturday
8:15am - 6:00pm
Sunday
8:15am - 7:00pm
Depending on your fitness goals, free weights can play a vital role in your training. As a rule of thumb, one to six heavy repetitions will build strength, seven to twelve repetitions will build muscle and thirteen or more repetitions will tone up (all exercise dependent). We recommend mixing things up each and every week so your muscle memory doesn’t become complacent and exercising stays fresh and fun. It’s also vitally important that if you’re going to lift heavy that you use strict form and a spotter to prevent injury. Don’t be afraid to ask one of the King Alfred Gym’s Health & Fitness Advisors or a fellow gym member to help you out.
You could spend a whole training session on the Dual Adjustable Pulley Station and not even get through a quarter of the exercises you can perform on it. Using pulleys and cables are a great way to tone up and build strength as there is always constant tension as opposed to some free weight exercises. We recommend a standing cable fly (as pictured) working your chest and triceps. It’s also great for your core and stabilizer muscles as you’ll constantly be tensing them to maintain form and not be pulled back.
Mixing running with weighted leg exercises is vital if you’re planning to take part in this year’s Brighton Half or Brighton Full Marathon. The Leg Extension station is a great way to target your quads, helping strengthen them and giving your more endurance for when you eventually hit the streets. And even if you’re not planning to run, working your legs will help keep you proportionate with your upper body. No one wants a pair of chicken legs after all. The new King Alfred Gym opens on 24th January. Learn more at www.kingalfredleisure.co.uk or call 01273 290290 and at www.lifefitness.co.uk. For a comprehensive gallery and a 3D walkthrough of the gym visit the Brighton Active Facebook page www.brightonactive.com
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TRAINING
g n i r r a Sp r e n t r a p
PART ONE
ps donned editor, Ash Phel e iv ct A n to h g d ri B d gum shield an an s ve lo g g in his box the 12 rounds with o g to d te p m te n, at in what was a fu ew cr er ox B re Leisu it rewarding circu challenging and arring session. training and sp ding Round one, ding Leigh elps PHOTOS -
WORDS - Ash Ph
Wingell
ng for a xer invited me alo When Leisure Bo pted without at their club I acce training session t perk of the of course a grea hesitation. It was boxercise gularly attended job and having re nfident that co st I was quietly classes in the pa eat and land rk up a bit of a sw I’d be able to wo urite to mimic my favo a few haymakers Rocky moments. about it all, s a bit too relaxed Perhaps then I wa d to Jay and was introduce as when I arrived trainer who sional boxer and Morris - a profes ces me through my pa would be putting ing to be go that this was not I quickly realised is was the rcise session. Th any regular boxe a trainer boxing club with real deal, in a real e improve h ready to help m who was as muc y to help ue as he was read my boxing techniq and lories in an exciting me shed those ca challenging way. 18
ISSUE #1 February - March 2011
The speed bag: After a couple of ready to sessions you’ll be n a go ico g xin bo give this
e rounds of bag “Two, one minut with straights, work. Mix it up shots. Fire hooks and body and others some of quickly h more power. slower with muc g!” And keep movin
training plan r following Jay’s An hour later afte the avily, gulping down I was breathing he at felt like a pair of arms th water and carrying feeling I wanted to go on lead. And yet still ingly light az otivated and am invigorated and m in e an hour obably done mor on my feet. I’d pr great. So in two, and it felt than I normally do ed into the adgear and head I donned some he th Leisure arring session wi ring for a light sp b. Manager, Jon Web Boxer’s General ring and I’d time in a boxing This was my first uld be easy isconception it wo always had the m to. How wrong eone if I wanted for me to hit som and I found ry quick and agile I was. Jon was ve either y shots without him it hard to land an them. He on e way or blocking th of t ou ing ov m things by ade light work of the other hand m n. e than one occasio hitting me on mor I thought? light on my feet as Maybe I wasn’t as but on a bit demoralised I should have felt the ring in s r our five minute the contrary, afte ing ov and going, keep impr I wanted to keep the whole quite happy to do would have been session again. up, nor did I I wasn’t bloodied der my eye, have a mouse un ve was a strong but what I did ha continue my determination to ke a while before training. It may ta full 12 rounds I’m ready for the u’ve got to start in the ring but yo getting yourself somewhere. And al for your FREE tri to Leisure Boxer ‘Brighton Active’ session by quoting rt. Now where’s is definitely a sta my rub down!
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page 34, t Leisure Boxer on Learn more abou Boxer os of the Leisure and for more phot further ng session and a club, Ash’s traini ighton Br ercises visit the description of ex page Active Facebook ISSUE #1 February - March 2011
Follow on
and
www.facebook.com/brightonactive
www.twitter.com/BrightonActive
All the latest health, fitness, sport, nutrition and lifestyle news from in and around Brighton. Plus competitions, discount codes, photo galleries, interviews, inspirational hints and tips and much, much more.
Visit www.brightonactive.com to get yourself started
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TRAINING
STAR
POWER
We threw on our best over-sized sunglasses and went to London to chat with celebrity personal trainer, Ricardo Macedo, about everything health and fitness, as well as the possibility of opening an R-Fitness Personal Training Centre by the sea
BA: How did you get into the health and fitness industry? RM: I’ve been training my entire life and have always enjoyed keeping fit. When I moved to the UK in 1997 I was always in the gym and people would see me training and ask for advice. Even though I had some problems with the language barrier I really enjoyed helping people and thought to myself, “This would be a great career,” so I became a qualified personal trainer, got a job in a gym and started at the bottom, intent on working my way up.
to create my own thing. I started with just one client and worked hard to make things grow. I created my own style and improvised workouts and, a few years later, found myself incredibly busy training 12 clients a day. I couldn’t fit anyone else in and had 20 people on the waiting list! The only way forward was to open my own gym and employ some staff to help me out. Now expansion is a huge possibility. I’d love to open an R-Fitness in Brighton.
BA: Can you tell me a bit more about R-Fitness and how things got started? RM: I worked for a big gym until 2004 when I reached a plateau and thought I could not go any higher, so I left
NAME: Ricardo Macedo COMPANY: R-Fitness AGE: 38 NATIONALITY: Brazilian YEARS PERSONAL TRAINING: 11 QUALIFICATIONS: Personal Training NVQ Level 3, Advanced Personal Training APT, British Weight Lifters Association Award, OCR-RSA Exercise to Music, Core Stability, Acrobatics, Thai Massage
MOTTO: Try and turn every daily task into a workout WEBSITE: www.r-fitness.co.uk CONTACT: ricardo@r-fitness.co.uk 22
ISSUE #1 February - March 2011
Actor Danny Young training triceps with Ricardo
BA: You also have your own show called ‘Celebrity Personal Trainer’ on the Active Channel. How did this come about? RM: The Active Channel came to me looking for a personal trainer to train celebrities. I spoke with singer / rapper Aggro Santos, who I was already training, and we did a pilot. They really liked it and decided to turn it into a series. Now we’re talking about doing series two.
BA: What other celebrities have you trained? RM: I’ve trained JLS, Patsy Kensit, Danny Young and Triathlon Champion, Maggie Gresio, to name a few. Currently I’m training the Prince of Dubai when he stays in London. BA: It must be hard to run a personal training business and find time to train yourself? RM: Thankfully I have a manager who looks after R-Fitness when I am away, although a lot of the time I am out training my clients in the park, or at their homes. I work six days a week but I still manage to find time to train myself. Ricardo with singer / rapper Aggro Santos
BA: What are your favourite training methods? RM: I love being creative and mixing things up. One workout I did on the Active Channel used only a towel, bar or shake. You should never skip a meal. A protein a magazine and a block of wood. We worked the entire bar may not be ideal, but it’s something. body using just those items. For example, for a bicep BA: What do you do to relax when not training? curl one person would hold the two edges of a towel RM: I love going to the cinema creating the resistance by pulling and sometimes have cinema down, while the other person One workout I did sessions at home with friends. would hold the centre of the towel on the Active Channel I’m a bit of a lightweight so I pulling up with their palms facing used only a towel, a only tend to drink a couple of upwards. You just have to be magazine and a block times each month. creative and use what’s available. of wood. You just have BA: Do you have a role model? BA: Nutrition is obviously to be creative and use If so, who? important to you, what’s your what’s available RM: Arnold Schwarzenegger. diet like? He took fitness training to a RM: During the winter I slack a new level and made everything little bit but still try to eat five good days of food with possible when people said he would never make it. He low GI carbohydrates and plenty of protein. In the was the underdog and proved everyone wrong. summer my diet becomes much more strict. A good, BA: Have you been to Brighton? If so what did you nutritional diet can give you a lot of energy and make think of it? you feel fantastic. You’ll have to be strict with yourself, RM: I have and I love Brighton. Everyone seems to take but that is the price to pay. good care of themselves and are always looking great. BA: How many meals a day do you eat? BA: What advice would you give anybody looking to RM: I try to eat six to eight small meals a day. When I get in shape in the new year? have a busy schedule I compromise and have a protein
“
”
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TRAINING RM: Firstly, you must prepare yourself mentally. Secondly, start by exercising once or twice a week, then slowly build up to three times, then four and so on until it’s at a comfortable and manageable level. Also try and turn all daily tasks into a workout. For example, instead of driving to the supermarket, walk. Or instead of using a trolley, carry a basket. It’s all about expending energy and doing something is better than doing nothing. You can find Ricardo in his Celebrity Personal Trainer series on The Active Channel, Sky channel 281. The Active Channel is a part of the LA Muscle franchise. Find out more at www.theactivechannel.com and at www.lamuscle.com No pain no gain - Ricardo tests Aggro Santos’ core
Ricardo’s basic daily meal plan: 6:30
Protein shake
8:30
50g oats, ½ teaspoon honey
11:00 Multivitamins, amino-acids, handful of nuts 13:00 Protein shake, 1 can of tuna, 50g sweet potato 16:00 180g prawns with 1 Tbsp. mayonnaise 19:00 Chicken breast with green salad
Contenders ready! Ricardo with Amazon from Gladiators
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ISSUE #1 February - March 2011
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TRAINING
GYM BAG
To save packing and unpacking it’s well worth investing in a designated gym bag. Make sure you always have these not-so-obvious products packed and at hand to save time and aid your training SMALL TOWEL - A shower towel is obvious, but it’s worth packing a smaller towel to keep at hand in the gym so you can wipe down equipment after use. No one likes to sit on your sweat so do try and think of others.
WATER BOTTLE - Stop paying £2 for something that’s free from the tape. And remember, you should be consuming as much water as you sweat out as you train.
FLIP FLOPS - Verrucas are easily spread and you shouldn’t trust that other people will be caring for your GYM GLOVES - If you don’t take health. So make sure you protect care of your hands when working your feet with a good pair of flops out you may find that hard skin will when you hop in and out of the appear. A good pair of gym gloves will keep this at bay and allow you to shower. be more comfortable as you train. RESEALABLE PLASTIC BAGS - If you squeeze in a morning workout MP3 PLAYER - Picking the right tunes can help inspire and provoke. before heading straight to the office you’ll want to keep nasty odors at Check out the BA Playlist on page bay. A resealable / ziplock plastic 48 for some ideas. Just make sure you’ve got enough juice in the thing bag will do just that. before you leave the house.
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ISSUE #1 February - March 2011
RECOVERY DRINK - It doesn’t matter whether you’ve lifted weights, ran, run, swam or boxed, you’ve been working your muscles and they’ll need to heal. A recovery drink will aid you in this process while you make your way home to cook up a nutritious meal to finish the healing. BUSINESS CARDS - You’ll be surprised at the amount of business contacts you can meet in the gym. Always keep a handful of business cards in your bag you can hand out when necessary. Also great to have if you’re asked out on a date... Needless to say a copy of Brighton Active should also always be with you. For more ideas and suggestions visit the Brighton Active Facebook page
ACTING ON
IMPULSE
Brighton Active visited Impulse Leisure for an in-depth look at their facilities and an interview with one of their members who had just begun a three month training plan with the club in a quest to improve her overall health Impulse Leisure operates three clubs in West Sussex Lancing Manor, Southwick and Wadurs Pool, Shoreham providing high-spec health, sport and fitness facilities to help you live an active 2011. The Brighton Active team, including Editor Ash Phelps, went along to the Lancing Manor club to have a look at what Impulse Leisure have to offer first hand. Here’s what caught our attention: TECHNOGYM FITNESS SUITE When we first walked into Impulse Leisure’s fitness suite we found it spacious and welcoming. The Impulse Leisure clubs boast great new fitness suites equipped with the TechnoGym Wellness System. Members simply insert their own individual ‘Wellness Key’ containing their own personal programme and the machines’ in-built screen helps coach you through your workout, recording all your results as you go. Read more on the Wellness Key in our ‘Key Player’ sub-feature to find out more.
TRAINING Sessions include Body Pump, Yoga, Zumba, Power Pilates, Group Cycling and many more. Why not try the new Breath Workshop for free on 31st January? JUNIOR ACTIVITIES Keep the kids occupied with a wide range of sporting activities and coaching sessions available for five to 16 years olds. We were impressed with the Chelsea FC Soccer School, junior circuits, basketball coaching, trampolining and gymnastics with Stars Gymnastics Club. SWIMMING One of the best forms of exercise and a total body workout. Impulse Leisure, Wadurs is a traditional style 25m swimming pool with five lanes. Take a few laps for yourself after your workout to wind down or get involved with the wide and varied activities that take place throughout the week including Parent and Baby and 50+ sessions as well as Aquafit classes and more. SPORT FACILITIES Even if the gym is not your cup of tea there are a wide range of sports facilities and activities on offer every day of the week. As well as badminton and squash courts you can also try your hand at table tennis, short tennis and racketball. Lancing Manor has a fantastic outdoor multi-purpose area with four tennis courts, two separate five-a-side pitches and two netball courts - all fully floodlit and ideal for you to get your mates along and start a league!
GROUP EXERCISE CLASSES There’s nothing better than getting involved in a class to help you shift the weight and keep exercise fun. Studios at Lancing Manor and Southwick provide weekly exercise classes and courses for all ages and abilities. www.brightonactive.com
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TRAINING K: It was great. My trainer, Stuart, talked me through my fitness goals and how best I could achieve them. The key I found was to not run before I could walk. I recorded my progress on the gyms ‘Goal Wall,’ where any member can add their goal. This was great for motivation!
and level, sets, reps and everything else agreed between you and your trainer.
BA: How did you get on with your two week training program? K: Similar to most I imagine, I wanted immediate results. Dan explained to me though that gradually over the weeks by combining my exercise programme BA: How did you find the with a sensible diet it would happen. TechnoGym Wellness System? K: The Wellness System is fantastic What I was most pleased with was and really easy to use. You just plug that I was enjoying working out. My initial reservations were squashed your Wellness Key into one of the equipment docks while you work out and now I’m a keen gym goer and and it will register your time setting love living an active lifestyle.
Brighton Active spoke to 39 year old Katie, from Lancing, after she joined Impulse Leisure and went on a fortnight of fitness to “The Wellness System is fantastic and really get in shape. Here’s what easy to use! All you do is plug your Wellness we found out:
Key into one of the equipment docks while you work out and it will register your time setting and level, sets, reps and everything else agreed between you and your trainer”
BA: How did you feel when you first joined Impulse Leisure? K: The last time I remember taking part in any type of physical activity was back at school and I was worried I would be the biggest and most unfit person in the gym. Then I met Michael, the membership advisor, who gave me a tour of the facilities and advised me on the different types of memberships on offer. It was all very interesting and I was quickly put at ease with it all. BA: How was it the first time you went in the suite to work out? 28
ISSUE #1 February - March 2011
MEMBERSHIPS
Contact Impulse Leisure at: Lancing Manor - 01903 524635 Southwick - 01273 238117 Wadurs - 01273 238000 Or visit www.impulseleisure. co.uk
Impulse Leisure’s facilities are available for use by the entire community, either on a ‘pay-as-you-play’ basis or via various membership schemes including six month, year and 18 month offers providing unlimited use of their fitness suites, exercise classes and swimming pool. They also offer discounts available for over 60’s, students, juniors and youths and low income users.
“As well as badminton and squash courts, you can also try your hand at table-tennis, short tennis and racketball”
The TechnoGym Wellness System: Your own digital personal trainer
KEY PLAYER When we first heard Impulse Leisure gyms were using the Wellness Key facility we simply couldn’t wait to have a go. Your key houses all the information for your training program including the piece of equipment you need to go to next, how long you need to spend on it, the number of sets and repetitions you need to perform and how many calories you’ve burnt off for your total session. At the end you can look over your progress and see if you’ve achieved more than the previous week and you can even monitor things on your home computer at www.mywellness. com/wellnessportal
BA editor Ash Phelps (leg) pressed for time
To view Katie’s Training Plan visit our Facebook page
Never one to shy away from getting his hands dirty, BA Editor Ash Phelps was given the chance to try out the exact training plan that Katie used to start her transformation. Constructed by Impulse Leisure personal trainer, Stuart Mansfield, the workout consisted of five exercises.
“This is a great exercise plan to start kicking off those calories. It will ease your body into things gently but will still provide enough of a challenge for you to see some great results like Katie’s,” Ash says. “Plus, by using your Wellness Key you’ll be able to monitor your progress and see exactly how well you’re doing.” Impulse Leisure will be taking things up a notch in Brighton Active issue 02, out in March, for those looking to continue their journey of fat-busting success. For now though check out our Facebook page for an in-depth gallery and description of exercises www.brightonactive.com
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FEATURE
INSPIRE TO ACHIEVE Football, canoeing, mountaineering, rugby, orienteering, hockey... imagine the time and money you’d need to get involved in all these activities. Impossible? We think not. A challenge? Well what fun would it be if it wasn’t?...
It’s this challenge that the Sussex Army Cadet Force (SACF) offer young Cadets aged between 12-18 years. Think less of illusions of you sitting in a ditch for several hours, covered in camouflage with twigs sticking out of places they shouldn’t be, and think more about the endless adventure and activities that can fill up your 2011. If archery, athletics, badminton, basketball, clay target shooting, cross country running, horse riding and mountain biking doesn’t float your boat then maybe overseas trips to Singapore and Cyprus will. Becoming a cadet is the chance for you to engage in adventurous challenges, gain qualifications and make life long friends. Every activity is aimed to help personal and physical development which in the long term will aid in providing a wide range of qualifications and skills that are valued by employers, colleges and universities. 30
ISSUE #1 February - March 2011
Take things even further by learning first aid skills, gaining BTEC diplomas, or take part in the ultimate adventure: the Duke of Edinburgh’s Award initiative. Here’s a snapshot of what else cadets can look forward to getting involved in throughout the year: TRAINING WEEKENDS Scheduled throughout the year at various military training areas across the country, Army Cadets are taught a wide range of military style skills as they progress through a structured programme of star level training which includes map reading, drill, military knowledge, shooting and fieldcraft. Making full use of the resources available from the Regular Army, Cadets have the opportunity to practice all of their skills in formal parades, military-type exercises as well as military-based competitions.
ANNUAL CAMP Two weeks of summer camp are usually held at a military training area in the UK. The Camp consists of a mix of military and adventurous training activities.
“If archery, athletics, badminton, basketball, clay target shooting, cross country running, horse riding and mountain biking doesn’t float your boat then maybe overseas trips to Singapore and Cyprus will”
OVERSEAS TRIPS Camps in Singapore and Cyprus provide Cadets with a unique opportunity to take part in team building activities, visit defence force units and organisations and get stuck into field training exercises, survival training, shooting, water sports and local tours.
KIT KAR Sussex ACF boasts three Jago Sandero KIT KARs, small jeep-like vehicles which are dismantled into 70 separate components and then rebuilt within a strict time frame. The KIT KAR teams attend fetes and shows across the South East. For adults the ACF offers the opportunity to become an Adult Instructor, a challenging and rewarding service to the community that will see you gain vocational qualifications up to Master’s degree level. You’ll also develop your leadership, teamwork and decision-making skills in this exciting CVenhancing role.
DUKE OF EDINBURGH’S AWARD The Duke of Edinburgh’s (DofE) Awards are a high quality, enjoyable, challenging and rewarding programme of personal development activities for anyone aged 13-25 years. The ACF has operated the DofE Award Scheme since 1956. Join the thousands of young Cadets decorated with this Award every year and take part in practical, cultural and adventurous activities under four categories: skills, community service, physical achievement and expeditions.
www.brightonactive.com
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FIRST AID
Adult Instructors get back far more than they put into things, helping provide Cadets with the ability to learn new skills and overcome fears or difficulties. An extremely rewarding role that also offers the chance to achieve personal goals such as leadership skills, team building and confidence, the ability to share new skills as well the chance to make new friends. One Brighton Adult Instructor says, “My time with the Cadets is action-packed, full of new challenges and always accompanied by lots of laughter: the rewards are never ending. By instilling encouragement in the Cadets, I have realised that there is no such thing as failure - it’s just a learning experience.”
First aid is a core skill which Cadets are taught throughout their career. In basic training young Cadets learn how to ‘buy time’ while the emergency services are dispatched, but as Cadets progress through the syllabus they will gain the skills necessary for an externally recognised youth first aid qualification, and by four-star level they will gain an adult first aid qualification. 2010 saw the 150th Anniversary of the formation of the Cadet Movement (Sea, Army and Air) and for Cadets and Adult Instructors across Sussex, 2011 will continue to inspire to achieve with new challenges and exciting experiences. Sussex ACF have over 1000 Army Cadets who serve at 27 detachments across East and West Sussex. There are detachments locally in Shoreham and Hove, as well as two detachments located within Brighton: No.1detachment based at 198 Dyke Road and No.15 detachment based at the Old Preston Barracks on Lewes Road. For more information contact 01273 552222 or visit www.sussexacf.co.uk
“My time with the Cadets is actionpacked, full of new challenges and always accompanied by lots of laughter” 32
ISSUE #1 February - March 2011
www.brightonactive.com
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g n i r r a Sp r e n t r a p
d the second roun to in e d ri st e iv n’s ct Brighton A re Boxer, Brighto u is Le d in eh b ng. and take a look Olympic sized ri an h it w b u cl g .. only boxin two here we go. d n u ro t, ou s d Secon Leigh elps PHOTOS -
WORDS - Ash Ph
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34
t, tone up way to lose weigh Boxing is a great g days work. steam after a lon and let off some d exciting ed is different an The training involv sional es the most of a prof and if you make ISSUE #1 February - March 2011
PART TWO
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people can ovides exercises Leisure Boxer pr in their otivated by, and get excited and m sitive people achieve po own words, “Help mentally th physically and results that are bo ordination, oved flexibility, co rewarding.” Impr ascular power and cardiov reflexes, speed, expect to get rewards you can fitness are other in abundance. e of boxing to promote a sid nt wa we b clu a “As find that the r everybody. We that is inclusive fo Editor Ash t dy, read about BA enjoy non contac ea rs alr be t n’ em ve m r ha ou u If yo t him majority of who want Leisure Boxer pu wever, for those training session s’ elp Ph boxing training. Ho higher level, 18 boxing skills to a through on page to take their new 273 tion. You can ec dir d an t or isure Boxer call 01 pp r su information on Le re mo they can with ou r it Fo vis !” or ut bo om al o@leisureboxer.c even train for a re 683559, email inf spar in the ring or r.com xe r. bo xe re www.leisu , Leisure Bo Victoria Coombs www.brightonactive.com 35
ESSENTIAL 2011
ing off the first couple
kick Here’s our pick of the bunch of events of months of 2011
ENERGIA: HOLIDAY ON ICE JANUARY 11-30th y ice show bringing the ice at the Brighton Centre in this yearl Top skaters from around the globe take to grace and flair of the with ticism combining energy and athle a new dimension in vibrant visual displays, 38. page on urst, stars of the show, Cameron Medh dance. Read our interview with one of the KING ALFRED LAUNCH WEEKEND JANUARY 29-30th t in Life Fitness the King Alfred launches. Featuring the lates The new £450,000 gym development at feature on ‘The our Read bag. y door will receive a free good equipment, the first 50 people through the . Return of the King’ on page 14 to learn more TOUGH GUY CHALLENGE JANUARY 30th of guts and enge in Wolverhampton is the ultimate test Out of town it may be, the Tough Guy Chall recommend ughly thoro we and t will be televised like last year, courage. Hopefully highlights of the even .toughguy.co.uk you check them out. Learn more at www BANFF MOUNTAIN FILM FESTIVAL FEBRUARY 4th hits the Komedia countries, the Banff Mountain Film Festival Part of its world tour visiting 30 different will not be missing and year last ing features. We were there with some jaw-dropping and thought-provok out on this year’s event. RBS SIX NATIONS - WALES V ENGLAND FEBRUARY 4th could potentially England’s slow build up into a team that Whether you’re a rugby fan or not, watching ld be one of the shou t even ns the least. This year’s Six Natio lift the World Cup again is fascinating to say wait. can’t we off, st England to kick things most closely fought yet and with Wales again BRIGHTON HALF MARATHON FEBRUARY 20th d Brighton’s most runners take on a new race course aroun The 21st year of the Brighton Half will see and Team race years this for 0 runners are expected famous and historical sites. As many as 8,00 Brighton Active will be there! LIVE BOXING AT LEISURE BOXER FEBRUARY 26th Course. The ing live fights at their club at Brighton Race Leisure Boxer will be hosting a night of excit on with it all in got s Phelp Ash r impressive. See how BA edito training boxers endure is nothing short of ‘Sparring Partner Part 1’ on page 18. r pages and we’ll let you know more about all
Facebook and Twitte Keep up to date with Brighton Active on our time your of y worth along with any others
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ISSUE #1 February - March 2011
these events
N I E S I T R E V AD BRIGHTON ACTIVE
ll 01273 a c g in is rt e v d a r u o To get more from y nactive.com to h g ri b @ g in is rt e v d 921992 or email a
www.brightonactive.com
www.brightonactive.com
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BEST SERVED CHILLED
Cameron Medhurst is Australia’s most successful male skater. A part of this years Holiday on Ice show at the Brighton Centre, we managed to chat to the Ice King about everything skating, training and health related. Here’s what we learnt:
BA: How old were you when you started skating? CM: I started skating when I was eight years old after my parents enrolled me to have lessons at my local ice rink in Melbourne. I tried it and fell in love with the sport.
BA: What advice would you give anybody looking to get into ice-skating? CM: You’ll need to practise and have a bit of patience to start with. The most important thing is to put the time in. It’s also best to get a good pair of skates as the rental skates aren’t the best way to make progress. BA: Do you go to a gym? CM: I used to go quite intensively when I was at Olympic level. I did weight, power and strength 38 ISSUE #1 February - March 2011
training and had to keep flexible. I still go to the gym occasionally to stay in shape but I prefer swimming to help maintain my overall fitness. It keeps my muscles working and helps me remain supple so I can still do what’s needed on the ice. BA: What particular training methods have you incorporated away from the ice? CM: When I was younger I did ballet to help improve my rhythm and posture. Skating is a sport that involves artistry, so you have to look good when you’re doing things. As I’ve got older though it’s more about building strength and muscle to be able to do the jumps and the big triples.
BA: How many hours do you train a week? CM: At Olympic level I had a six day training programme and averaged 25 hours per week on the ice. When I joined the ice show world I found that the whole dynamic was very different. I was doing ten shows a week and found it hard to put in any extra training because I was so tired from it all. Now I manage to skate about once a week freely and do a bit of swimming when I can fit it in around performances. BA: Do you pay attention to your diet? CM: Back in Australia I went to a lot of nutrition lectures that were all about carbohydrate loading for energy and cutting back on fat and sugar where you could. Those eating habits have stayed with me to this day. It’s a bit awkward sometimes working irregular hours and travelling, but I always try to eat well and do my best to not eat too late at night. BA: How many meals a day do you eat? CM: I try and eat four meals a day. A long time ago I told myself not to eat by the clock so now I really just eat when I’m hungry. It depends on how the day goes and when performance and rehearsal times are.
CM: Find something that you enjoy. If you choose something that doesn’t interest you, or is too gruelling, it will negatively effect your approach to it. Finding something appealing will help you stick at it and be more committed. Make sure you get those endorphins going so you have some fun with it as well. BA: Can you tell me a bit more about this year’s Holiday On Ice and the part you play? CM: The show is all about energy, the universe and how people are connected through it all. I play a clown called ‘Ein’ and perform with another clown called ‘Stein’ (together making Einstein). The story plays out after we accidentally create the universe at the beginning of the show. As an audience member you’ll be taken on an incredible journey and spectacle as Ein and Stein fictionally learn how to skate and understand the flow of life and everything connected to it.
AGE: 45 NATIONALITY: Australian YEARS SKATING: 37 ACHIEVEMENTS: 8 times Australian Senior Men’s Champion, 3 times Winter Olympic Games Representative (1984-Sarajevo / 1988-Calgary / 1992-Albertville), 9 times World Championship Representative, Medallist at International Competitions
BA: What does it mean to you to be a part of this year’s Holiday On Ice? CM: It’s a very unique and varied chance to be performing. My character is so fun to play and I have a lot of scope for improvisation with the audience to have fun with them.
BA: What do you do to relax BA: You’ve been to Brighton when not skating? YEARS WITH HOLIDAY ON ICE: 12 numerous times before. Have CM: A good perk with the you enjoyed it? job is the travelling and I like CM: I’ve always enjoyed it. We always seem to tour being a tourist. I enjoy being out amongst people and in the winter though, so unfortunately I am yet to seeing what’s around. experience a summer here, or in the UK for that matter. BA: Do you have a role model? BA: What plans do you have next after the show CM: When I was competing it was four-time World wraps up in February? Champion Canadian skater, Kurt Browning. He and I were friends and we trained together. He was down to CM: We could possibly continue the production in Latin America for the summer, or begin work on next earth and sensible, but also had a huge sense of fun. year’s show. If not I may go back to Australia and do He wouldn’t get bogged down with the seriousness of some coaching. Olympic skating. BA: What overall health and fitness advice would you give to people?
Cameron Medhurst is performing with Holiday On Ice at the Brighton Centre. To win tickets for the show turn to page 50 www.brightonactive.com
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ISSUE #1 February - March 2011
NUTRITION
Smooth Operator
Smoothies are a great way to get key vitamins and nutrients quickly at any time of the day. They taste great, are quick to make and can be frozen. Here’s our pick of the bunch:
Banana and Peanut Butter 1 cup milk 1 ripe banana 1 tbsp. peanut butter 1 handful oats Best for: A breakfast rush Pumpkin 1 cup milk 1 cup tinned pumpkin 1 cup fresh cut apricot 1 pinch nutmeg 1 pinch cinnamon Best for: A winter warmer Blueberry ½ cup milk ½ cup low-fat yoghurt ½ cup blueberries 2 tbsp. honey 2-3 ice cubes (optional) Best for: An antioxidant kick
Vegetable 1 cup apple juice 1 cup sliced apple ¼ cup apple sauce ½ cup sliced carrots ½ cup peeled and sliced cucumber 1 pinch nutmeg / cinnamon (optional) 2 cups ice Best for: An immune system booster Chocolate Raspberry 1 cup milk 1 cup cream soda 1 cup frozen / fresh raspberries 1 ripe banana 2 tbsp. instant chocolate pudding powder 2 cups ice Best for: Your cheat day
Add 2 scoops of whey protein power to any of these recipes for the perfect post-training zap www.brightonactive.com
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NUTRITION
TOP 10 SUPER FOODS ★★★★★★★★★★ Eating right can help you achieve greater energy levels, a hardened immune system and shorter recovery time. We’ve compiled a list of the top 10 foods that are high in antioxidants, fibre, protein, slow-burning carbs and healthy fats which should always be an arms reach away
★ BLUEBERRIES
★ BROCCOLI
Research has confirmed that blueberries are packed with the most absorbable antioxidants which help mop up cell damage and disease-inducing free radicals. They also help banish belly fat and can reduce muscle damage that occurs after a taxing sport or gym session. Add blueberries to your smoothies whenever you can for a tasty antioxidant kick.
Rammed to the brim with fat-busting fibre, this often overlooked vegetable also contains vitamins C and K as well as the cancer fighting antioxidant sulphoraphane. Broccoli’s prevention of fat storage is where this gem really shines so make sure you have your share with your meals regularly.
★ CHICKEN Its protein content is up there with beef, eggs and fish and is designed perfectly to repair muscle tissue and help you get stronger. Chicken is also rich in niacin, a B vitamin essential to help convert carbohydrates, fat and protein into usable energy. It’s also affordable, can be brought in bulk, and has an abundance of tasty recipes you can use with it.
★ EGGS The best thing about eggs is that they are perfect whatever time of the day it is. Their protein content may reduce blood pressure and protect against cardiovascular disease, and they’re full of vitamins A, B and D. Eating them at breakfast can help keep you comfortably full for a few hours, which in turn should prevent any senseless snacking. 42
ISSUE #1 February - March 2011
★ GREEK YOGHURT Full of gut-friendly bacteria and calcium that helps burn fat, Greek yoghurt contains almost double the protein content of regular yoghurt. Great used in smoothies, as a desert or a snack between meals. Stick with the plain variety as flavoured can be overloaded with sugar.
★ EXTRA VIRGIN OLIVE OIL
★ LOW-FAT COTTAGE CHEESE The casein within cottage cheese is slow-digesting and provides a steady supply of amino acids to your tired muscles after exercise. This makes cottage cheese the ideal snack before bed to minimise your body going into a cannibalistic state over night.
★ PLAIN OATS This slow-digesting breakfast wonder promotes fatburning during exercise and reduces cravings. Blood sugar and cholesterol levels are kept in check thanks to the soluble fibre beta-glucan, and if you opt for the extra special and less-processed steel-cut oats, you’ll have the benefit of even more antioxidants and fibre.
★ SPINACH Popeye had been raving about it for years. And he was right. This leafy green wonder is crammed with beta-ecdysterone, a phytochemical that has anabolic properties, and immune boosting vitamins A and K which strengthen bones. Plus it’s cheap, quick and is just as good frozen.
★ WALNUTS With more fat-burning omega-3 fats than any other nut, walnuts can also help slash cholesterol levels and can be frozen. Perfect for snacking in between meals and great to buy in bulk.
Rich in heart-healthy monounsaturated fat, olive oil also contains olecanthal, helping sooth worn muscles. Use it on salads and potatoes but keep out of the sun and frying pan as the heat will reduce its healing effectiveness.
★ THE BEST OF THE REST Beef is protein packed and full of fat-busting goodness as well as omega-3’s and vitamin E. A Red Pepper contains just as much, if not more vitamin C than an orange and has cancer fighting properties. Apples help protect you from flu thanks to its antiinflammatory wonders found in quercetin. For liquid assets to help things along, Green Tea can rev up fat-burning, while coffee helps you become more alert and aids in recovery.
NUTRITION
THE SUPERFOOD MEAL PLAN
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ISSUE #1 February - March 2011
DAY 1
DAY 2
BREAKFAST 2 whole eggs 1 cup oatmeal 1 cup grapefruit juice
BREAKFAST 1 bowl porridge 1 tbsp. syrup 1 cup orange juice
MID-MORNING SNACK 1 banana 4 whole wheat crackers
MID-MORNING SNACK 1 apple 2 cheese strings
LUNCH 1 can tuna 1 tbsp. light mayonnaise 1 tbsp. Greek yoghurt 2 slices wholemeal bread 1 cup green salad 1 tbsp. extra virgin olive oil 1 cup green tea
LUNCH 4 slices deli turkey 1 wholemeal pita bread ½ avocado ½ cup green salad 1 tbsp. light mayonnaise 1 cup black coffee
MID-AFTERNOON SNACK 1 handful walnuts 3 celery sticks with cream cheese
MID-AFTERNOON SNACK 1 cup raisins 1 bowl jelly
DINNER 1 chicken breast 1 large sweet potato 1 cup spinach
DINNER 1 salmon fillet 1 cup brown rice 1 cup green salad
BEDTIME SNACK 1 bowl cottage cheese
BEDTIME SNACK 1 cup blueberries 1 bowl yoghurt
Incorporating the previous Top 10 Super Foods along with a host of other gems, this meal plan will make sure you have all the energy you need to pass Go. Make sure you eat frequently, every 2-3 hours, and drink plenty of water throughout the day to maximize results
Adjust meal quantities to what is comfortable to you and relevant to your goals. For extra protein drink a shake before and after training.
DAY 3
DAY 4
DAY 5
BREAKFAST 2 whole eggs 1 wholemeal English muffin 1 cup grapefruit juice
BREAKFAST 1 bowl porridge 1 tbsp. jam 1 cup orange juice
BREAKFAST 2 slices turkey bacon 2 slices wholemeal bread 1 cup grapefruit juice
MID-MORNING SNACK 1 handful walnuts 1 bowl yoghurt
MID-MORNING SNACK 1 banana 2 cheese strings
MIDMORNING SNACK 1 apple 4 whole wheat crackers
LUNCH 1 handful cooked prawns 1 cup cooked chick peas 1 cup bean sprouts 1 red pepper 1 tbsp. sweet chilli sauce 1 cup green tea
LUNCH 4 slices deli beef ½ avocado ½ cup green salad 1 tbsp. horseradish sauce 1 tbsp. extra virgin olive oil 1 cup black coffee
LUNCH 1 chicken breast 1 wholemeal tortilla 1 tbsp. light mayonnaise 1 tbsp. Greek yoghurt 1 cup green salad 1 tbsp. extra virgin olive oil 1 cup green tea
MID-AFTERNOON SNACK 2 whole wheat crackers 3 celery sticks with hummus
MID-AFTERNOON SNACK 1 handful walnuts 1 bowl jelly
MID-AFTERNOON SNACK 2 celery sticks with cream cheese 1 cup raisins
DINNER 1 beef steak 1 large sweet potato 1 cup broccoli
DINNER 1 tuna steak 1 cup brown rice 1 cup spinach
DINNER 1 ground beef burger 1 wholemeal bun 1 cup lettuce
BEDTIME SNACK 2 tbsp. peanut butter 1 bowl mixed fruit
BEDTIME SNACK 1 bowl cottage cheese
BEDTIME SNACK 1 cup blueberries 1 handful walnuts www.brightonactive.com
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FOCUS
mp personal training
NAME: Martin Petrie COMPANY: MP Personal Training
Take a moment and just think of what adding up to an extra ten years to your life would mean to you and your family. A fitter, healthier you could see this coming true. Don’t consider your journey as a New Year resolution as you will end up over pressurising it and then risk giving up at the first hurdle. There will be hurdles to jump yes (not literally, don’t panic), but these hurdles will become achievements once cleared and will help boost your commitment and motivation once they’re behind you. Hurdles vary from person to person, after all we are individuals. Exercise isn’t a one stop shop where everything fits and works instantly, it may take you a little while with a bit of trial and error to find what works for you. So where do you start? The answer is simply at the beginning. Think of what you would like to achieve. This could be anything from feeling more comfortable in your clothing which will lead to a vastly more confident you, or even being able to take part in one of the various events that happen in our beautiful city. Next, write down five steps that you feel you would need to take to get you there. Be sure to limit it to just the five though. If you make it longer the target will seem further away and unobtainable. Things to consider that can get overlooked include: What time of day can you take part in any extra physical activity? Will a hard day at work push you towards exercise or pull you away from it? How can you make it part of your lifestyle? Not so it becomes an over ruling factor. 46
ISSUE #1 February - March 2011
AGE: 31 QUALIFICATIONS: NVQ Level 4 Advance Personal Training, Keiser Spin Instructor, Reebok SHOKK Gym training for juniors 8yrs+ plus many more YEARS TRAINING: 11 SPECIALITIES: Toning, weight loss, knee and shoulder stability, balance and co-ordination, flexibility, muscle gain, muscle definition, youth and older generations and exercise barrier breaking MOTTO: With MP Personal Training, we don’t just meet your targets. We beat them! WEBSITE: www.martinpetriepersonaltraining. co.uk CONTACT: 07717 455144 / martin@ martinpetriepersonaltraining.co.uk Most importantly, if weight loss or calorie burning is part of your goal then what’s the best way to review your eating habits? As I mentioned earlier exercise isn’t a one stop zone where everything fits. You have to feel comfortable in the environment and the lifestyle you will be leading so that you are able to maintain a regular pattern. This will in fact help lots of aspects of your life: Stress levels will be reduced, you’ll sleep better, family and work life will improve... I could go on. Just remember, whatever you chose to do to help get you more active - make it enjoyable. In my book exercise should be fun and never a chore. Take your first steps to a healthier new you and make every year count. Call 07717 455144 or email martin@ martinpetriepersonaltraining.co.uk to learn more
Waxing – male and female including intimate waxing Electrolysis Intense Pulse Light treatment A full range of Beauty treatments are available at Sarah Hurst Beauty Studio including advanced skin treatments and sports/remedial massage 22 years experience Sarah Hust Beauty 160 Carden Hill Brighton BN1 8GN Tel 01273 270709 sarah@sarahhurst.co.uk www.sarahhurst.co.uk
Brighton’s First Power Plate Training Room right in the Centre of Town Twice the Results In Half The Time Where to Find Us Room 3, 6 Stone Street, Brighton, BN1 2HB (Just off Western Road & 2 mins walk from Churchill Square) And call 07876 350232 or email pefect-vibe@ hotmail.com to book a class or find out more information Receive 15% off a 45minute one-toone trial session on presentation of this advert.
www.brightonactive.com
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THE ba playlist Here’s some of the Tunes we’ve been listening to recently to get us fired up when it counts BAND: Pendulum TRACK: The Island - Part 1 ALBUM: Immersion BEST FOR: Blasting through a round of circuit training, then hitting the repeat button for the sixth time at the end
BAND: 30 Seconds To Mars TRACK: Battle Of One ALBUM: A Beautiful Lie BEST FOR: A powerful pick me up when you’re on the last mile of a run or running low on gas in the gym. Use wisely
BAND: Bullet For My Valentine TRACK: Your Betrayal ALBUM: Fever BEST FOR: Marching into the weights room, setting yourself up on a bench and getting stuck into things without any jibberjaba
BAND: Corona TRACK: Rhythm Of The Night ALBUM: The Rhythm Of The Night BEST FOR: Guaranteeing to put a smile on your face and reminding you that keeping active should always be fun
BAND: Alex Gold TRACK: Stranded In Paradise ALBUM: Back From A Break BEST FOR: At eight minutes long and with a super catchy beat, it’s the perfect tune for getting you into your stride on the treadmill. Head bops optional
Agree or disagree? We’d love to hear your thoughts and recommendations on our Facebook Page
power playlists Make the music work for you If you’re the type of person that can’t workout to your full capability without your eardrums being blasted with the music that inspires you, then rest assured you’re not alone. Don’t just think of an MP3 player as something you carry about, think about it as something that carries you!
like most people, take five minutes out of your day to create a few playlists - some with up tempo beats perfect for running, others infused with rock riffs ideal for the weight room. Cover everything in between and think carefully about the tunes that get the best out of you.
A good beat can help you run that little bit further, lift that little bit more and leaves you feeling like you’ve accomplished something you didn’t think you were ready for.
The next time you’re out for a run, a mile from home and think you can’t take another stride, hit that special playlist you concocted and be confident in knowing that it will drive you on.
With this in mind, it’s time to make the power of ‘playlists’ work for you. Instead of just setting your MP3 to ‘shuffle’ 48 ISSUE #1 February - March 2011
And if it doesn’t, maybe it’s time then you got better taste in music...
FOCUS
frontier fitness Paul has been in the health, fitness and sport industry since he was 16 years old. His first full role was straight in at the deep end as trainer and assistant manager at a small gym in Worthing when he was 18, a great foundation for building upon at such a young age. Alongside his progression in the fitness industry, Paul has always taught and trained in martial arts and was a member of the Senior England and Great Britain Karate Team winning English, British, UK and International Titles. He helped train English, British, European and World Champions. Paul’s clients have included Premiership Football Teams, London Weekend Television (LWT), and National Governing Bodies: “The inspiration I get from training does not change whether I am working with a full time professional athlete or somebody who wants to lose a few stone for a wedding, holiday, or for that feel good factor from looking great.
more from a session than just physical results.
“I bring all my experience to every client that I work with and am constantly keeping myself up to date with the best ways to get results,” Paul says. “The change in science always evolves training and even NAME: Paul Simmons though there are many COMPANY: Frontier Fitness methods that have not changed, there are many AGE: 34 ways of getting better QUALIFICATIONS: MSc Sport and Exercise results.” Physiology / Science. BSc (Hons) Sport Science, ACSM (American College of Sports Medicine) Health and Fitness Specialist, NSCA (National Strength and Conditioning Association, USA) Certified Strength and Conditioning Coach, NPTA, YMCA, Premier, Active YEARS TRAINING: 18 SPECIALITIES: Athletic conditioning, weight loss training, all types of physical training for all types of clients of any age and fitness level. From core, kettlebell, Olympic lifting, cross training, medicine ball, plyometrics, and more
To learn more about Paul and Frontier Fitness call 01273 702662, email paul. simmons46@ntlworld.com or visit www.frontierfitness. co.uk. Be sure to pick up Brighton Active issue 02 where Paul will be talking about maintaining your training well after the New Year and check out an interview we did with Paul on our Facebook page.
MOTTO: A great trainer and client relationship is crucial and the most important part of getting the most from your personal training sessions WEBSITE: www.frontierfitness.co.uk CONTACT: 01273 702662 / paul.simmons46@ntlworld.com
Paul’s company, Frontier Fitness, was set up in 1996 and is one of the longest running personal training companies in Brighton and Hove. Their training philosophy is to focus on making sure clients reach their goals, but guarantee that you’ll get much www.brightonactive.com
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competition
We’ve got 3 x Family Tickets to give away for this years Holiday On Ice show at The Brighton Centre. To enter just answer this simple question:
Who is the 8 time Australian Senior Men’s Champion performing at this years Holiday On Ice? Send your answers to comp@ brightonactive.com
The three entrants drawn at random will each win a family ticket allowing them to bring three guests with them to a Holiday On Ice show at The Brighton Centre. The final show is on 30/01/11. Winners will be contacted by email unless requested otherwise. Good luck!
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perfect vibe Despite making the best intended resolutions, there are times during the start of the New Year when the thought of participating in any sort of exercise can seem like a terrible grind. People can be distracted from a scheduled workout by the lure of a warm bed or a ‘catch up’ with friends, and on the days when exercise is top priority, but time is limited, there is the added dilemma of deciding whether your session should involve cardio, weights, resistance, strengthening, core work, or all of the above. The answer comes in the form of The Power Plate - a machine with a vibrating platform that achieves fast, all-over body results, giving you a blast of feel-good serotonin and additional health benefits that will keep you coming back for more. Faz Suleman, owner of Perfect vibe training studio in central Brighton explains: “Because the machines vibrations create involuntary muscle contractions, all aspects of a ‘traditional’ exercise session can be covered in a shorter period of time.” “A typical 30 minute to an hour session on our Power Plates can include cardiovascular benefits so calories are being burnt, building muscle tone so weight loss can be maintained, balance and core work
for good abdominal strength and posture.” Power Plates have been around long enough now for people to know that you can’t just stand on them to see a difference in your shape or strength. However with the added vibration muscles are made to work four times harder, so you are essentially doing four times more than if you were doing the same exercises in the traditional way. Faz Suleman opened Perfect vibe in April 2009 and has trained up to 70 clients in a week. Her passion for health and fitness made her leave her job as a PA and qualify as an aerobics and gym instructor: “I have been exercising for 23 years, but when I discovered Power Plates I decided I wanted to specialise in how to use them and provide the health benefits to people living and working in Brighton.” 34 year old Sarah Cornell, a client at Perfect vibe has noticed a significant change in her body shape since attending twice weekly sessions at the Stone Street studio. Sarah has gone from a dress size 16 down to a 12 in just 16 months and says she feels more confident than she has in years: “I found out about Perfect vibe from a leaflet that came round to our offices,” Sarah says. “Up until that time I had only done a bit of jogging and I
FOCUS hadn’t done any of that for at least six months.” Sarah booked on to a course and attended twice a week sessions for three months with her friend until her friend fell pregnant and could no longer use the machines. “I carried on on my own and that surprised me because I hadn‘t really stuck at anything before,” Sarah said. “It is the one to one tuition and motivation that helped me. Sarah continues her twice a week sessions to maintain her new figure. “My Power Plate sessions have also helped me learn how to use my core and think about posture, even when I’m not exercising!” Perfect vibe sessions are either one-toone or a maximum of two people per class and are tailor made to meet the needs and goals of the client. Call 07876 350232 or email perfect-vibe@hotmail. com to find out more
NAME: Faz Suleman COMPANY: Perfect vibe AGE: 38 QUALIFICATIONS: YMCA certified Aerobics and Circuit Class instructor, Power Plate Accredited Centre and Instructor - Level 1 and 2 YEARS TRAINING: 5 SPECIALITIES: Ensuring all clients see noticeable improvements to their body shape and physical strength and well-being with four weeks of attending sessions CONTACT: 07876 350232 / perfect-vibe@hotmail.com www.brightonactive.com
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2011 HEAVEN Brighton Active is Brighton’s only FREE health, fitness, sport, nutrition and lifestyle magazine. Here’s some of what you can look forward to this year...
• THE LATEST COVERAGE ON LOCAL EVENTS AND NEWS • TRAINING AND MEAL PLANS FOR YOU TO FOLLOW • PRIZES AND DISCOUNT VOUCHERS • BEFORE AND AFTER FITNESS STORIES • REGULAR QUESTION AND ANSWER FEATURES • NUTRITIOUS EASY TO MAKE RECIPES • ‘HOW TO’ GUIDES AND EXERCISE WALKTHROUGHS • INTERVIEWS WITH LOCAL AND NATIONAL SPORTING HEROES • OUR 2011 COVER MODEL COMPETITION • AN IN-DEPTH WEBSITE AT WWW.BRIGHTONACTIVE.COM • REGULAR UPDATES ON OUR All this and so much more. Brighton Active 02 due for release in March
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BODY SYNERGY
FITNESS
Rooth Smethurst, owner of Body Synergy Fitness, uses functional movements to build a body that is healthy, strong and mobile. Each person’s training and fitness experience is a journey that is unique and tailor made for the individual, including advice, goal setting and re-assessing regularly to ensure progress and motivation.
Rooth has worked in the fitness industry for the past ten years in gyms and health clubs in Brighton and London and as a mobile freelance trainer. Her initial training was with Premier Training as a gym instructor and exercise to music teacher, and after working at the old Shape Gym in Brighton she moved on to working as a personal trainer and fitness manager at Holmes Place in London. After returning to Brighton when her daughter was born Rooth gained a qualification in Sports Massage from the Southern School of Massage Therapy (Sports Performance Services franchise). Ongoing education and CPD’s have been the foundation of the diverse training and therapy work that Rooth offers her clients.
Olympic lifting, gymnastic-based bodyweight exercises, boxing, kickboxing and gym work. Rooth also provides massage and remedial work including deep tissue massage, soft tissue release, myofascial release techniques and assisted stretching. Her unique style is the marrying of all her aspects of work into one which forms the basis of her ‘Functional Therapy.’ ‘Functional’ training has become something of a buzzword in the fitness world as of late, much like the term ‘core stability’ did over a decade ago. However Rooth’s take on this is not to simply latch onto exercises and routines that are being sold as ‘functional,’ but to take each client and work with them to achieve a level of fitness that enables them to perform the function that is most important to their goals.
Rooth goes on to explain: “An example would be for someone who may want to lose weight and is sold on the idea that the best way to do this is to run, however they suffer with knee problems. I would use Functional Therapy to work with the client using massage, mobilization Training groups and individuals and movement techniques to using a myriad of methods correct the knee dysfunction while and equipment which include kettlebells, TRX suspension system, addressing the diet and lifestyle
FOCUS NAME: Rooth Smethurst COMPANY: Body Synergy Fitness
QUALIFICATIONS: REPS level 3, advanced personal trainer YEARS TRAINING: 10 SPECIALITIES: Functional Therapy and performance, fitness testing and training, sports massage, pre and post natal fitness training and pregnancy massage MOTTO: Create the body you want, that does what YOU want it to… CONTACT: 07813 973813 / trainer@bodysynergyfitness. co.uk WEBSITE: www. bodysynergyfitness.co.uk
issues that will benefit the weight loss goal.” Learn more about Rooth and Body Synergy Fitness by calling 07813 973813 or email bodysynergize@gmail. com, trainer@bodysynergyfitness.co.uk. Also visit www.bodysynergyfitness. co.uk, www.functionalmovement-training.com, www.pregnancyfitnesstraining.co.uk and synergysportsmassage.co.uk www.brightonactive.com
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FEATURE YOUR SPORTS CLUB IN BRIGHTON ACTIVE Are you a part of a sports club, athletics club or sports association from in or around Brighton? Want to get yourself featured in Brighton Active and help spread the word to entice new members? Perhaps you may even want to give a member of the Brighton Active team a run for their money? If so we want to hear from you! Call 01273 921992 or email feature@brightonactive.com tor more information
WANT TO SEE YOUR FACE IN ? fter achievement? a d n a re fo e b a r o Got a success story ve just taken part in a h r o r, fo g in in a tr Perhaps you’re do the same? to le p o e p e ir sp in to an event and want n the muscle, o d e ck a p t, h ig e w the Whether you’ve lost mmunity, co e th r fo d o o g g in or are doing someth FROM YOU! WE WANT TO HEAR Send your stories to feature@brightonactive.com for your chance to be featured in the magazine. Brighton Active issue 02 is due for release in March
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HITTING THE SPOT
Launched in 2003 by Amy Taylor, Purple Turtle Therapy is based at the Therapy Rooms at the King Alfred Leisure Centre in Hove. They offer a vast selection of massages including Holistic Massage, Aromatherapy Massage, Sports Massage, Deep Tissue Massage and Indian Head Massage.
Massages can help revitalize and balance the body, relieve muscular tension, improve muscle tone and circulation, and helps strengthen your immune system. The ethos behind Purple Turtle Therapy has always been to offer affordable prices without sacrificing any quality. Simply choose the massage you want out of the seven main types and pay for the time you have.
LIFESTYLE Leading an active lifestyle allows you to enjoy the finer things in life. A massage not only soothes and relaxes your body but also helps heal aches, pains and aids in muscle recovery. Go on, you deserve it
the Argus newspaper. Here she talks about some of the different massages on offer: Sports Massage A firm deep tissue massage particularly beneficial for those taking part in regular exercise, helping restore balance to the muscular-skeletal systems. Sports / Remedial massage can prevent injuries, aid in the rehabilitation of injuries and enhance training performance.
Holistic Massage A Holistic (meaning ‘whole’) massage works with all the physical, emotional and energetic levels of the body using a variety of Purple Turtle Therapy also offer body massage techniques and can exclusive Purple Pamper Packages. include Swedish, deep tissue and Holistic Therapies include lymphatic drainage, champissage Reflexology, Hopi Ear Candling and therapeutic techniques. and Reiki. Beauty treatments include Facials, Waxing, Manicures Aromatherapy Massage & Pedicures and a range of A therapeutic massage using extensions, tinting and shaping for the finest natural Aromatherapy the eyelashes and eyebrows. Essential Oils blended individually for you. Aromatherapy massage In 2006 Amy was distinguished can be relaxing or energizing and as one of the top eight massage incorporates techniques such as therapists in Brighton and Hove lymphatic drainage, deep tissue for her Aromatherapy Massage by and pressure points.
Hot Stone Massage A luxurious massage using natural Basalt Hot Stones for the ultimate in deep relaxation. The hot stones enable a deeper infiltration of the muscles and tissues and the stones are used to massage away knotty areas and stretch the tissues leaving you feeling looser and more flexible. Detox Massage Detoxifying Aromatherapy Essential Oils are combined with a lymphatic drainage to cleanse the body, boost the immune system and improve circulation. Amy also teaches holistic therapies in Brighton and London as well as running her own training academy. All her therapists at Purple Turtle Therapy are highly qualified, vastly experienced and specialists in their chosen fields earning them membership to the Federation of Holistic Therapists. Meet Amy and the team at the King Alfred Gym launch weekend on the 29th-30th January for a free massage worth £12.50 and free eyebrow shaping worth £10. For a full range of treatments and therapies call 07734 439762, email info@purpleturtletherapy.com or visit www.purpleturtletherapy.com www.brightonactive.com
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New year-new start-new work out! Bored with your workout and impersonal, faceless gyms? Come and try a new concept in fitness training. Leisure Boxer uses traditional and modern boxing training methods to get you fighting fit in a fun and friendly environment.
Experts agree that boxers are some of the best conditioned athletes in the world, so why not come train like a Pro with a Pro! Quote ‘Brighton Active’ for a FREE TRIAL with one of our Pro-Boxing Personal Trainers. We have 6000 sq feet of space, with fully equipped Cardio Gym, Spin Bikes, Heavy Bags, Treadmills, Free Weights, and Olympic Size Boxing Ring!
info@leisureboxer.com 01273 683559 Leisure Boxer, Brighton Racecourse, Freshfield Road, Brighton, BN2 9XZ 56
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LIFESTYLE
HAIR TODAY, Gone tomorrow
In an era of looking smooth, hair is definitely out of fashion. We caught up with Sarah Hurst at Sarah Hurst Beauty and talked about how men are now catching on to this growing trend Hair removal techniques are now commonly used by swimmers, cyclists, runners and other sports enthusiasts to help reduce the resistance even the smallest amount of hair can cause. These athletes understand that being an inch or two off the pace is all you need to come in second. Just have a look at super swimmer Michael Phelps or champion cyclist Chris Hoy. Do you think they would have let a bit of hair stop them from succeeding so successfully in their chosen sports? We think not. Women have been well aware of this trend for years but now, finally, men are getting clued up on it all and are following suit. With 22 years experience, Sarah Hurst talks you through the different hair removal methods on offer: SHAVING Only temporary and needs repeating frequently. It doesn’t provide a smooth finish (ever nestled up to a hedgehog?) and can cause rashes and in-growing hairs. However it is a cheap, pain free method and can be done yourself at home.
THREADING An increasingly popular method in the west, originating in Eastern countries like Egypt and India. Like waxing, threading removes the entire hair follicle and lasts for up to six weeks. A cotton thread is pulled along unwanted hair in a twisting motion, to trap hair in a mini lasso, and lifts hair right out of the follicle. It can be a little uncomfortable but the process is quick. ELECTROLSIS This has regained popularity as it is the only method of hair removal that can claim permanence. The results that can be achieved are fantastic, however it does require a great deal of patience to achieve good results and is not just a matter of treating once and the hairs are gone. Each hair has to be treated individually by using a fine probe that enters the hair follicle. It is suitable on smaller areas such as facial hair, bikini and underarms, but not so much for large areas such as legs and male chests or backs. LASER AND IPL A much newer discovery in hair removal it can’t claim permanence, only offering permanent hair reduction. It works best on dark hairs and pale skin and doesn’t work at all on blonde or white hairs. Great on large areas such as legs, male chests and backs, the laser is flashed on to the skin which is absorbed by the pigment in the hairs creating heat and killing hair growth. It takes a course of treatments (usually a minimum of six) to achieve results.
WAXING A temporary method using a resin-based wax to remove the entire hair follicle from the root. It can last for up to six weeks. Warm wax is applied to the skin in the direction of hair growth. A cloth strip is then applied to remove it. Alternatively a peelable or ‘hot’ wax is applied thickly, allowed to cool and then Sarah Hurst is one of Brighton’s leading beauty therapists. To removed. This shrink wraps the hair and is definitely advised for all intimate areas for both men and women learn more about hair removal and about Sarah Hurst Beauty call 01273 270709 or visit www.sarahhurst.co.uk as it doesn’t adhere to the skin. www.brightonactive.com 57
LIFESTYLE
MAKE 2011 YOUR best year YET
Simple and effective methods can make all the difference in you staying on top of things this year. Follow these handy recommendations and we guarantee that month by month you’ll become healthier, more organised, more alert, and more successful than ever before Breakfast of Champions There’s a reason why people say breakfast is the most important meal of the day, and that’s because it is. After going through your 8-10 hours of sleep with no food, your body is craving some energy and quick! Eggs and porridge are great to start the day off and will keep you full for a few hours after. If you’re in a rush a breakfast smoothie can do the trick, but it’s better to set your alarm that 15 minutes earlier so you can reap the rewards of a good hearty meal.
Morning Cardio Swap the bus for a bike and get peddling. Not only can you drastically reduce your travel time to work in the morning, but performing a cardiovascular exercise this early is up to 300% more effective than at any other point in the day. If you want to lose weight morning cardio is the way to go about it. Plus you can save yourself over £1000 on bus fare!
Take up a Sport There are tons of sports in and around Brighton for you to take part in. From boxing to climbing, fencing to hiking, and rugby to surfing, you’re spoilt for choice. Midweek activities are a great way to split up your working habits and keep stress at bay. Plus if you know a certain class is happening where people may be relying on you, you are far more likely to attend.
Keep a Diary We don’t mean a ‘Dear Diary,’ we mean an 58
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organisational diary. Work and appointments can quickly get on top of people but it takes two seconds to write things down. Note down names, meeting times, companies and post codes if you need to drive with a sat nav. Anything to save you time at a later date. Take a look at your diary first thing Monday morning to see what the week ahead has in store. This will mentally prepare you and will allow you time to come up with any last minute ideas or strategies you may need.
Reward Yourself If you’re embracing an active lifestyle then good on you. However, what does it all matter without rewarding yourself from time to time? Once a week make sure you treat yourself to that pizza, burger, or ice-cream that you have been craving. You’ve earned it! Use your cheat day as something to look forward to, and let it drive you to eat cleanly and keep active at all other times. Just remember it’s called a cheat ‘day,’ not a cheat ‘week.’
Keep a Training Notebook If gyms are your thing then make sure you keep a sharp eye on your progress with a training notebook. Record the weight lifted, number of reps, number of sets, rest time and total time in the gym. You can do this once a week, or every gym session you have. Look over your progress from time to time and you’ll be able to clearly see how you’ve improved, or more importantly if you have reached a plateau and need to mix things up.
Ask, Ask, Ask In sport and at the gym there are always ways you can improve your technique, endurance and strength, but unless you ask you’ll be wandering around like a headless chicken with little hope of progressing. Personal Trainers, Sports Coaches and even Online Health Forums are all there for you to get the answers to those most perplexing questions. There’s nothing like a good piece of advice to send you on your way and get you rejuvenated, so make the most of their free knowledge on offer.
Caffeine Kick Caffeine is often put in a negative light, and if you drink 20 cups of coffee a day then it should be. However, caffeine can be used to your advantage making you more alert and ready to work. This doesn’t just apply to those all important office presentations, but also on the football pitch, in the gym, or during that run. Enjoy a cup of coffee a half an hour before any activity and your senses, muscles, and metabolism will all be put into motion resulting in improved performance and results.
HIIT That Make boring, lengthy runs a thing of the past and start embracing High Intensity Interval Training (HIIT). Not only does HIIT burn of more calories than regular cardio techniques, but it’s also much quicker, and will keep your metabolism high for hours so you burn off more calories. Next time you go for a run, sprint for ten seconds, then walk for 20 seconds and repeat. Apply this method to other activities such as cycling, rowing, and swimming and watch the belly vanish before your very eyes. PHOTO - Sussex Army Cadet Force
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ACTIVE directory HEALTH CLUBS Impulse Leisure 01903 524 624 (Lancing Manor) 01273 238 000 (Shoreham-by-Sea) 01273 238 111 (Southwick) www.impulseleisure.co.uk King Alfred Gym 01273 290 290 www.kingalfredleisure.co.uk King Alfred Leisure Centre 01273 290 290 www.kingalfredleisure.co.uk Leisure Boxer 01273 683 559 www.leisureboxer.com
PERSONAL TRAINERS Body Synergy Fitness Rooth Smethurst 07813 973 813 trainer@bodysynergyfitness.co.uk www.bodysynergyfitness.co.uk
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Frontier Fitness Paul Simmons 01273 702 662 paul.simmons46@ntlworld.com www.frontierfitness.co.uk MP Personal Training Martin Petrie 07717 455 144 martin@martinpetriepersonaltraining.co.uk www.martinpetriepersonaltraining.co.uk Perfect Vibe Faz Suleman 07876 350 232 pefect-vibe@hotmail.com
SPORT Active for Life 01273 292 724 www.activeforlife.org.uk
TREATMENTS
SUPPLEMENTS
Purple Turtle 07734 439 762 info@purpleturtletherapy.com www.purpleturtletherapy.com
LA Muscle 0800 328 2345 customerservices@lamuscle.com www.lamuscle.com
SPORTS MASSAGE
MISCELLANEOUS
Sports Massage Brighton Patrick Harding (Bsc) 07843 762 123 pharding@hotmail.co.uk www.sportsmassagebrighton. co.uk
The Active Channel 0208 965 1515 info@theactivechannel.com www.theactivechannel.com
BEAUTY Beauty Lasers Wendy Seegar 01279 210 211 sales@oe-company.com www.beauty-lasers.com Sarah Hurst Beauty Sarah Hurst 01273 270 709 sarah@sarahhurst.co.uk www.sarahhurst.co.uk
The Brighton Centre 01273 290 131 www.brightoncentre.co.uk Sussex Army Cadet Force 01273 552 222 www.sussexacf.co.uk
GET YOUR LISTING HERE FOR JUST ÂŁ40 FOR TWO WHOLE MONTHS! CALL 01273 921992 TO BOOK YOURS today www.brightonactive.com
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