issue #4 | February/March 2013
Fitness Health Well-being
One small step... ABCs For ACTIVE KIDS Agility, Balance & Co-ordination
SMALL CHANGES MAKE A BIG DIFFERENCE
Losing weight can add years to your life
FINDING MOTIVATION Fatboy to Ironman
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Fit Young Things The ABCs of your child’s development
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Fit Feature | Motivation Dr Mark Morris GP | Finding Motivation
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Fit for Life Running | Mum on the run > Improve your running technique > Book reviews
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Fit Cornwall # 04 Feb/March 2013 Editor: Sharon Addinall Contributing Writers: Mark Pascoe, Dr Mark Morris, Jadie Baker, Karenza Soanes-Brown, Kirsten Whiting, Louise Nicholettos, Simon Lavery, Amanda Barlow, Dr Kerry Bailey, Rachel Brandreth. Cover Photo: Kieron Wise Photos: Keverne Photography, Tash Laye Design: 20/20 Contacts Event listing: info@fitcornwall.co.uk Advertising: sales@fitcornwall.co.uk Editorial Enquiries: Sharon@fitcornwall.co.uk 07765 404418 | (01326) 618959 We welcome all comments, feedback and contributions.
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No part of this magazine maybe reproduced without the permission of the editor. The opinions expressed in Fit Cornwall are not necessarily those of the publishers, but are of the individual writers. Advice is for information only and should not replace medical care.
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Fit Cornwall is a bi-monthly magazine 20,000 copies are distributed to schools, GP surgeries, fitness events, local food deliveries, hotels and cafes in Cornwall.
Fit Directory & Events Personal trainers, life coaching, running clubs, badminton, mountain biking and more.
A healthier lifestyle doesn’t have to be a distant dream, it’s something that everyone can work towards - all we need is a little motivation and confidence. This edition is about taking the first step, that pivotal moment when you make a decision to change. It would be unfair to say that the journey to fitness is easy. Pulling yourself away from the laptop to go for a run or signing up for a new exercise class is unlikely to give you an immediate sense of euphoria. Mark Morris encourages us to reflect on our past, look at what’s working now and visualise our future to inspire, motivate and achieve our goals. The NHS Healthy Weight Team reveal that one third of 11 year olds in Cornwall are overweight or obese, this concern is shared by Mark Pascoe who highlights the need for more activity during childhood. So whatever step you’d like to make towards better health and well-being for you and your family, set realistic goals and you’ll find that you’re already on your way!
www.fitcornwall.co.uk Fit Cornwall | Feb/March 2013 3
Mini Rugby young things
With less time for directed physical activity within the curriculum, many parents look for activities that will help their child’s physical development. Mini rugby in Cornwall is an ideal vehicle for children to acquire skills that will be important in many aspects of life:-
ABCs for Active Kids Agility, Balance & Co-ordination Words by: Mark Pascoe, Sports Science Lecturer, Truro & Penwith College
Certain skill sets need to be developed at different stages to reach a child’s full potential in later life s we are more aware of health and wellbeing in our everyday lives, it’s important that we focus on the activity levels of the younger generation. Due to technical advances and lifestyle changes children have become less active. An American study in 2003-2004 produced startling results where participants spent 7.7 hours a day in a sedentary state (not increasing their energy expenditure higher than resting). In the UK, the Department of Health more recently reported slightly lower levels of sedentary behaviour but found a quarter to a third of adolescents watch television for 4 hours per day or more, which is excessive. Combine this with computer usage and other low energy activities and the findings become worryingly comparable.
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Whilst this can be accepted in moderation, excessive levels will ultimately have an adverse effect on a child’s development and long-term health. As well as a child’s health being of paramount importance, their physical and sporting abilities could also be at risk. If our children wish to become competitive athletes, as well as being healthy, we need to understand what kind of activities a child should be doing during their development and when. Some of the most popular studies in this area have been conducted by Dr Istvan Balyi on his Long-term Athlete Development (LTAD) model.
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Balyi highlights stages of development where an individual can optimise specific physical attributes. These areas are based around a child’s age, although every child’s physical development can vary significantly. A better and more appropriate method is to focus on growth spurts on an individual basis, as every child is unique.
“Netball is an activity that is accessible and enjoyable from an early age. Children start to learn through easy fun playground games and progress to more complicated moves for matches and tournaments encouraging speed, stamina and cardiovascular fitness.”
Mary Heard, PE Teacher, Pool Academy
Stages of development > 6 -10 years All activities during this stage should be based around play and enjoyment. Key areas of development are agility, balance, co-ordination and speed. Children should be encouraged to experiment with different movement patterns as well as running, catching and throwing techniques. At this stage, it’s important to try a variety of activities to develop to the next stage naturally through fun and enjoyment.
> 1 0-14 years Children and young athletes are now ready to develop their individual skills and start to experiment with more structured sports and activities. Many talent identification programmes use this stage to recognise skills that could be developed in relation to physically suitable sports. Children should not experience dramatic growth spurts in the early part of this stage so motor control i.e. co-ordination and reaction time should be encouraged.
> 1 4-18 years During the early part of this stage athletes will experience their most dramatic growth spurts. This is when aerobic fitness can be developed. Approximately twelve months after their fastest period of growth, strength gains can be achieved. By this stage it is advised that individuals have settled on more focused sporting participation.
Agility – avoiding players by changing speed & direction quickly. Balance – control of the body when moving or stationary. Co-ordination – catching a ball & combining actions into one smooth & efficient movement. Reaction Time – quickly responding to any situation. Timing – the ability to act at the right moment. David Thomas, Cornwall RFU www.cornwall-rfu.org.uk
“Tennis coaching teaches children the ABCs of sport (agility, balance, co-ordination and speed) through fun, games and competition. Smaller children use little rackets with lighter balls to reduce stress injuries and aid faster skill development. It’s fun and every child can have a great time learning life skills through structured play.” Des O’Reilly, Falmouth Tennis Company www.falmouthtenniscompany@gmail.com
Sport England works with the Youth Sports Trust to improve participation in sport and physical activity in schools. At primary school age the focus is on multi skill activities and adapted games such as tag rugby or High 5 netball, that help to improve the ‘physical literacy’ of the child. It’s also helpful for parents to encourage their children with playful activities during this fundamental stage. Whether we support our children with involvement in structured teams and clubs or simply encourage play and activities, the benefits can be long lasting and vital for a child’s development and future opportunities. Moderating sedentary behaviour patterns at an early stage and encouraging a range of activities will have a long lasting effect on their lives and ultimate wellbeing. Appreciating the importance of child development will not only produce the athletes of the future but ensure long term health which every child deserves. Fit Cornwall | Feb/March 2013 5
Everything you need for a healthier 2013
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aving a baby is a fantastic life event, but it can take a toll on your body. It’s not unusual to feel weakness in the pelvic floor and lose core muscle strength, due to the physical changes that have taken place. But it doesn’t mean that things can’t improve! Post delivery it’s time for mums to get back on track, re-build their self esteem and feel in control.
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Many women don’t have the confidence to go back into a gym as they feel out of condition and as they’re breast feeding, they can’t leave their baby for long. At Core and Restore, clients receive ‘one to one’ care and they’re welcome to bring along their new baby. I offer individual (or with friends) reconditioning programmes in the comfort and relaxed environment of my home, specifically designed to meet each client’s needs. I assess and prescribe tailored work-outs enabling mums to reconnect with their abdominal core and pelvic floor. This safe and highly effective programme allows them to return to exercise and great health during this challenging life phase.
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6 Fit Cornwall | Feb/March 2013
Finding motivation Words | Dr Mark Morris, GP Westover Surgery, Falmouth
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“I combine my experience as a nurse and health visitor in the NHS for 34 years, along with modern powerplate training; providing an effective and evidence based service.”
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u’re not reading this article by chance. No-one has forced you. o Perhaps at some level you have recognised that the need for motivation is important to you. How ready are you to set about making changes and are your goals realistic?
These steps will help you to make positive changes and guide you towards greater health and well-being. >S tep 1 Your preferred future If you’re not sure where you’re going, how will you get there? Try answering these questions to develop a clear picture. What needs to be different? (Be positive … swap “I need to give up smoking” with “I want to have healthy lungs.”) How will you know when your health has improved? “The air will flow more easily through my lungs.” What will it allow you to do? “I will be able to walk easily up hills and get back into mountain biking.” Where will you do it? “I’ll be able to cycle at the Bissoe Trail.” Who will you do it with? “My family.” How will this affect your thoughts and feelings? “I’ll feel closer to my family and enjoy having days out with them.”
> Step 2 What’s already worked for you? There will have been times where you were closer to or lived with features of your preferred future. We can learn from the past to start planning our next steps. What did you do? “I used to play squash.” Where did you do this? “At the sports club.” Who were you with? “Siobhan and some friends.”
> Step 3 Where are you now? Try using a scale to measure where you are now. Let the number 10 represent your preferred future and 1 represent nothing that relates to this (pretty extreme!). Think about the past few weeks and give yourself an average score – this is your ‘now score’.
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Example: Jane recognises that she already walks the dog but would like to see her friends more and feel fitter. A score of 3 feels about right. Fit Cornwall | Feb/March 2013 7
feature
ACTIVE PANTS
GREEN GYM
“I want to get fit and make a difference…”
“I had cancer and wanted to improve my fitness.”
“I find that doing exercise and being pushed to do it means that I feel more awake and aware of what’s going on. Doing exercise with other people and being in a group has made a real difference to me.” Peter
> Step 4 The next step Finding out what has worked before and what is working in the present will help you to plan the way forward. Now you need to plan the next step…. what would be happening if you were one point above your ‘now score’? This needs to be specific i.e. Jane decides it would entail going to the café on Saturday and finding out from Siobhan about the sports club. She would also walk faster with the dog. You will know what is right for you. The aim of the exercise isn’t to suddenly arrive at 10.
> Step 5 Importance & confidence Well done… you now have some specific changes that make sense to you. By owning these decisions you’re more likely to act on them. To be successful the changes need to be important to you and you need to have the confidence to achieve them. Reflect on why these specific changes are important and how confident you are to carry them through. To help with this identify
Bride Toning
“Ever y bride wants to look their best o n t h e i r w e d d i n g d a y…”
I was in decent shape already and at my ideal weight, but decided to hire a personal trainer to tone up those stubborn areas I’d never managed before. I met with Rob Smaldon from Tremough Sports Centre who analysed my fitness levels and requested a food diary so that he could prepare my plan. I learnt that I wasn’t consuming enough calories or protein to burn fat and gain the lean tissue I wanted. Each week, I did 3
8 Fit Cornwall | Feb/March 2013
the people in your life who would be least (not most!) surprised if you achieved them. What do they know about you that would make them least surprised?
> Step 6 Readiness for change Look at the changes you’re planning to make and write them down the SMART way… they need to be Specific, Measurable, Achievable, Realistic and Time-bound. Also, it’s important to plan a review date to allow for further goal setting and maintenance of momentum. Now score your motivation. Look carefully at your goals and using a scale from one to ten, rate how motivated you are to achieve each one. If your score is less than 8, make the goals less challenging . Close your eyes and picture yourself having achieved your initial goals - brighten the colours, turn up the volume, take in the smells and soak up your sense of achievement... Now go for it!
workouts that I could do on my own in the gym, plus one running session and an intensive training session with Rob to see me on my way to wedding fit. With the right balance and quantities of food and a focused training programme designed to increase my strength and build lean tissue, I achieved my goal. I now feel healthier than ever - dropping a dress size and 6.5% body fat without losing any weight!
eople like Peter have found renewed motivation after taking part in exercise classes with the help of the local charity PANTS. Having surgery and receiving cancer treatment often leaves people feeling weak. Steve Winnan, Personal Trainer and Cancer Rehabilitation Specialist creates individual programmes according to each person’s fitness levels, needs and goals to help them feel stronger and reduce the side effects associated with treatment.
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“It’s phenomenal, it’s given me confidence again, and courage to get out in the world.” Sarah Active PANTS offers 10 free 1:1 sessions by referral from a physician. This is followed by a group programme where participants improve physical well-being through exercise during and after cancer treatment; including the treadmill, rowing, bike, building strength using weights and bands.
The Conservation Volunteers (TCV) Green Gym offer opportunities to people of all ages to get active, meet new friends, do something positive for the community and feel healthier. Whilst burning off more calories than your average step class, volunteers report feeling fitter, more positive about themselves and having greater confidence when making everyday decisions.
“Learning new skills, using tools we’ve never heard of, let alone used before and doing conservation tasks in the countryside are definitely out of our comfort zones. Don’t be put off – be inspired!” Tracy Volunteers with TCV enjoy getting muddy, meeting a group of interesting hardworking people– the young and old, and have fun while getting fit.
For more information contact Steve Winnan 07908 334832 If you would like to donate, visit: www.pantsmatters.org.uk
Most people rely on what the scales say but if you are not overweight, you can still improve the fat to lean tissue ratio with the right balance of nutrition and exercise. Words by: Karenza Soanes-Brown
“ It’s difficult getting the team to pack up at the end of the day, they don’t want to leave.” Jadie, TCV Leader www.tcv.org.uk/greengym
Fit Cornwall | Feb/March 2013 9
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GE T IN TOUCH With a schedule of more than 40 different activities to suit every ability - from weight loss, strength and conditioning, to dance and spinning classes, Stringers Gym based in Truro, is an ideal choice for improving your health, fitness and wellbeing.
DISCUSS YOUR GOALS We have an enthusiastic team of personal trainers and instructors who help to keep your motivation strong on those cold, wet days! Come along and meet us, we’ll show you around and explain how we can help. If you don’t need assistance, don’t worry, you choose ON PRESENTATION WITH THIS LEAFLET : TO BE BOOKED IN ADVANCE how to spend your time in the gym, and there Stringer’s – Riverside House Heron Way – Newham – Truro – TR1 2XN are no contracts or –hidden costs. CARDIOVASCULAR 01872 27 26 27
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DAYS AT MORGAN’S
If you have the time, then we have the tools. Join us and make a difference to an area near you whilst learning new skills, enjoying the benefits of nature and forming new friendships.
Tues/Wed/Fri
PACT Action Group
9.00 am – 4.30 pm
Thursdays
West Cornwall Green Gym
10.00 am – 1.00 pm
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10.00 am – 1.00 pm
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Tuckingmill Valley Park
10.00 am – 1.00 pm C
For our current programme visit www.tcv.org.uk or call Betty 01209 610610
Book your FREE personal fitness planning consultation TODAY!
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10 Good Reason To Join Morgan’s
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Exercise Programme for Cancer Rehabilitation Classes every Wednesday 11–12am
iFitness provides a four component Studio Exercise Class that includes; — Aerobic Training — Strength Training — Flexibility Training — Functional Training Benefits Include; Improved physical function, reduced fatigue, Improvement in quality of life, and Improved Body Composition. Reduced Class Fee for £2.50 (Part funded by Pants) at Falmouth Sports Club.
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Saturdays & Bank Holidays 7am to 6pm ON PRESENTATION WITH THIS LEAFLET TO2pm BE BOOKED IN ADVANCE Sunday OPENING TIMES 8am :to
Monday – –Friday 6amWay to 10pm Stringer’s Riverside House – Heron – Newham – Truro – TR1 2XN Saturdays & Bank Holidays 7am to 6pm 018728am 27to26 Sunday 2pm27
10 Fit Cornwall | Feb/March 2013 info@stringersgym.com
We advise booking, for more information call 07908334832 or email steve@intellientfitnesscornwall.co.uk intelligentfitnesscornwall.co.uk Bring a bottle of Water and a Towel! Pants and iFitness Cornwall provide exercise programmes for cancer survivors in a safe and supervised environment.
We’re here to help you achieve your fitness goals
Call Today 01872 561111 Morgan’s Wellbeing Centre, Chacewater Hill, Greenbottom, Truro TR4 8QL Fit Cornwall | Feb/March 2013 11
for life
“motivation comes after action”
MUM ON THE
RUN f you’re looking for expert advice on running, I’m not your woman, sorry. I am slow, I don’t have great technique and my trainers are old and usually caked in mud. I was a good sprinter as a teenager, and spent much of my twenties in an overpriced, sweaty gym. Like many women though, I then spent most of my thirties either slouched over a desk or having children. As my 40th birthday crept ever closer, the realisation that my once-svelte form had deserted me and I never had any energy was getting me down, and I decided I had to do something. Joining a gym wasn’t an option with two young children and a busy job, and exercise classes just aren’t my thing. So it seemed putting on a pair of trainers and going for a run was all that was open to me. I say ‘run’, what I really mean is, ‘shuffle’. Yes, a fiveminute shuffle down the road and back was how it all started. That was seriously all I could manage before arriving back in a heaving heap at the front door. But I persevered for a couple of weeks, and do you know what? Before I knew it I was managing a good mile or so and was less of a heap at the front door, and what was even more amazing… I was really enjoying it! What a revelation! Shortly after, I ran, ran mind you, the 5k Race for Life in Truro and less than a year later found myself taking part in the Bath Half Marathon. I certainly broke no records with my time, and there was a glimpse of my old shuffle towards the end, but I beat that bloke dressed as Scooby Doo and that was really all that mattered.
So although I can’t give you expert advice, I can tell you this for a fact: running, even for five minutes to start with, makes you feel amazing. Personally I like running in the dark because it means no-one can see me huffing and puffing, but it’s also a good way of dealing with the darkness of winter, and when you start noticing the evenings getting a little lighter it can give your spirits such a lift. Oh, did I mention that running can make you look great too? Just a happy little side-effect.
Words by | Kirsten Whiting
Here’s something to remember as you look at your trainers and say, “I’ll go tomorrow”: Motivation comes after action, not before. Go on. Five minutes, that’s all it takes.
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I have thought a lot about why I enjoy running so much – by nature I’m pretty competitive, and running is not something I’m great at and to be fair, I’m unlikely to improve much with age. But for me running isn’t about being the best: instead it’s ‘thinking time’; a chance to quieten down the internal chatter in my head (it’s like white noise in there sometimes, I can tell you). I live in a beautiful rural area, but usually only see it from the car at high speed – getting in amongst it, even for twenty minutes, makes me appreciate the changes in the seasons, and how lucky I am to have ‘all this’ on my doorstep. 12 Fit Cornwall | Feb/March 2013
Improve your running technique {Optimise your performance & reduce the risk of injury} Louise Nicholettos | Chartered Physiotherapist & Running Specialist
I encourage new runners to learn good technique habits from the start; you’ll then carry these with you as you increase mileage. Practised runners experiencing performance plateaus or recurrent injuries should also look at how they are running. When changing technique, progress distance steadily, to allow your body to recover and adapt. It’s actually very difficult to know how you are running based on feel alone. If you’re serious about improving technique get somebody to video you running and work with a coach. Posture | Avoid bending forwards from the hips - stand tall and look at the horizon. This will help your feet to land underneath you rather than in front. If you take big steps out in front all you are doing is braking and creating more work for yourself with every stride. Rhythm/Speed | Once your confidence builds and your speed increases, aim for around 180 steps per minute, which will feel pretty quick. You should be as light on your feet and as quiet as possible. Don’t push off | or leave your feet trailing behind you. Think about lifting your feet off the ground as quickly as possible and taking them towards your hips, directly underneath you. Focus on picking your feet up rather than lifting your knees. www.naturalrunningclinic.com | info@cornwallphysio.co.uk Fit Cornwall | Feb/March 2013 13
Book Reviews by Simon Lavery
As a teacher of English I love literature, but I also like sport. Books can reveal what it is about, say, running, that liberates and delights us. Here’s a selection:
for Families
ith s p e nd w e do you es explor ing m ti h c u How m y and loved on n ing more il ar your fam w th ings and le e nature, n h other? c about ea The 7th Rise taster sessions for families will consist of the following:
Alan Sillitoe, The Loneliness of the Long Distance Runner.
FIT ADVICE:
How to run uphill…
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Use your arms to drive you forward – just swing them back a little further than usual to gain momentum.
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Take smaller steps – it may not be as fast, but it’s more efficient and don’t forget to keep a good rhythm.
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Walk if you have to – don’t view walking as defeat. During races even the best runners may walk up hills, sometimes it’s faster!
14 Fit Cornwall | Feb/March 2013
In this 1959 short story, a 17 year old petty criminal is sent to borstal. There he is brutalised by a cruel administration, but finds salvation in running, which provides emotional and physical escape. Promised early release by the Governor if he wins a race against other institutions, he knows he can win – but will he be surrendering to the forces of oppression if he does? The ending is shocking. John L. Parker, Once A Runner (1978) Is a novel about a gifted runner who enters in disguise (he’s been banned by his college) a prestigious race in which the world record-holder is participating. With a brilliant coach and unusual pre-race rituals in which he banishes the demons of doubt, he epitomises the dedication and thrill of the solitary, elite runner. Again To Carthage (2010) is a sequel, in which Cassidy, now in his thirties, can’t resist returning to serious running. Christopher McDougall, Born To Run (2010) Relates the true story of the quest to find Caballo Blanco, a legendary ultra-runner who has learnt the secrets of an elusive tribe of native Mexicans living in remote desert canyons, capable of astonishing athletic feats: a traveller took ten hours to cross a mountain range on a mule; a Tarahumara ran it in ninety minutes. Another won a 100-mile race aged 57, wearing sandals. Running brings joy, not pain. Boff Whalley, Run Wild (2012) Anyone, he says, can and should get out of the urban cage and run; his message too is that it’s fun. He hates competitive running, and extols with passion and wit the virtues of wild running, rediscovering the connection between the earth and feet.
well-being
Digital Detox
Photo credit – Tash Laye
eally good quality time is when interaction takes place on a different level. At home you may all be in the same room, but end up individually using computers, Skype or watching TV. This down time has its place but all too often can dominate our lives and we lose the closeness and understanding of each other.
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That’s why we we’re intrigued to hear more about the new venture which Thom Hunt of 3 Hungry Boys, Channel 4 has set up. His latest project 7th Rise, provides leading authentic, outdoor courses in foraging, hunting, fishing and wild food cooking. Nestled down on the bank of the Tregothnan Estate, there are a variety of courses which take place during the year, which are generally only open to adults. However Fit magazine has teamed up with Thom, Amanda Barlow and Shane Edwards from the Made for Life Foundation to set up taster courses aimed at families with children over the age of 7. Thom told us that his motivation for 7th Rise was “To provide an extraordinary experience that allows everyday people to relieve themselves of the pressures of life, we call it a Digital Detox. All phones, internet and even clocks are banned. Come and enjoy the environment, the people, learn a few new skills along the way and most of all, remember how to breathe again!”
When arriving at the cottage where Thom works and lives, you will be welcomed with drinks and an introduction. Families will learn basic foraging and identification of wild plants/herbs/fungi; fish preparation for the table (hands on gutting, skinning, filleting) as well as covering some traditional outdoor cooking techniques (wood roasting, baking on hot rocks, digging underground ovens and spit roasts). At the end of each session there will be a fantastic feast using entirely wild foods. Amanda and Shane will be teaching children and adults relaxation and massage that can be used within the family to bring about a sense of connection. The sessions cost £25 per adult and £15 per child (under 16). Tea, coffee and food are all included. April 11th 2012 – Meet at the jetty! Morning Session 9.30 am -12.00 pm Afternoon Session 12.30 pm - 3.00 pm Wet weather gear and a sense of fun are essential items to bring along! For further information and bookings contact. thom@7thrise.co.uk. a.barlow@spieziaorganics.com Thom gives talks and lectures within schools and universities on how to find inspiration, understand life choices and how to create something out of nothing. Amanda and Shane give presentations to schools on problem teenage skincare and how to deal with it; relaxation and well-being. Made for Life Foundation is a local charity which supports people diagnosed and recovering from cancer.
Fit Cornwall | Feb/March 2013 15
well-being
University Courses
TRURO AND PENWITH COLLEGE
QUIT SINGING THE “WINTER DRY-SKIN BLUES”
from Spiezia Organics – the leading 100% Organic skincare brand in Cornwall
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our skin reflects your state of health and well-being. Everyday pollution, grime and dust attach themselves to the surface of your skin, which reduces luminosity and radiance.
In winter, the skin is covered up and does not get the same chance to breathe. Dry heat in houses and cars means it gets dehydrated, leaving it looking sluggish instead of bright and shining. We are prone to exercise less which does not stimulate our metabolism as well. So as we get ready for spring it’s time to think about our minds, body, skin and rejuvenation. The skin is a living organism - the outer layer is approximately 2 metres square and the cells are renewed every 27 days. The benefits of exfoliating are amazing, whisking away the build-up of dead cells, eliminating congestion and encouraging the return of normal moisture. It also stimulates lymphatic drainage, which
Eat your way to better health! T he beginning of a new year is traditionally the time when people take stock and put in place changes that they hope will improve their life. The tough part is keeping these resolutions, and the majority of us don’t tend to last a few weeks. So how do we make changes with a lasting impact? If you’re trying to eat better food, whether to lose weight or just to feel better, then consider trying a local food box scheme. The Cornish Food Box Company works with more than 85 small Cornish farmers and food producers, making a meaningful impact on the rural economy. They supply a wide range of fresh, seasonal and free range food including dairy, vegetables, meat and fish along with a newsletter detailing health tips and recipes to ensure you get the most from local produce. It’s food that’s good for every part of you your health, wealth and general well being! www.cornishfoodboxcompany.co.uk
16 Fit Cornwall | Feb/March 2013
encourages the movement of toxins away from healthy cells. Complaints such as cellulite, arthritis, high blood pressure and even depression, have all been linked to poor lymphatic drainage. Although exfoliating cannot replace adequate exercise, it is in fact the same in body stimulation terms as a good massage or twenty minutes jogging!
Interested in studying at university level? Would you like to stay in Cornwall?
That’s why Spiezia Organics worked with trained therapists to create the award winning Lemongrass & Marigold Body Scrub and the Rose & Chamomile Face Scrub.
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So put the zap back into your skin this winter by exfoliating the face and body twice a month, getting plenty of fresh air and hydrating your entire system by drinking lots of water.
Environmental and Public Health FdSc
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Exercise, Health and Fitness FdSc Health and Nutrition FdSc Outdoor Education FdSc
Winter Natural Health
Principles of Coaching and Learning Higher Education Short Course - Level 4 Public Services FdSc
During the winter months we all need a little health boost and rejuvenation. Here’s some advice from The Natural Store:
Sports Coaching FdSc Sports Performance and Coaching BSc (Hons)
Liver | Take a course of herb milk thistle to help your liver recover from indulgences.
Sports Rehabilitation FdSc For more information contact Higher Education Admissions on 01872 267122 or email: heinfo@truro-penwith.ac.uk
Digestive System | Give your digestive system a detox by avoiding wheat, sugar and dairy. Try spelt flour, bread and pastas, alternative milks including nut, rice and oat milks. Total Sweet, made from birch trees or coconut palm sugar can both be used in the same way as sugar. Superfoods | Boost your body’s defences with goji berries, acai powder or maca, all full of broad-spectrum nutrients to keep your body working at peak performance. Vitamin D | If you’re missing the sunlight, consider adding some Vitamin D3 drops to your diet. Hydration | Drink at least 1½ litres, filtered water a day, especially if you’re working out.
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The Natural Store Everything you need to create delicious, healthy meals for the family. Free home deliveries
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Treat Yourself | Try a bar of raw rich dark chocolate, to neutralize free radicals. My favourite has to be raw chocolate covered mulberries.
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Fit Cornwall | Feb/March 2013 17
health
Person
SMALL CHANGES
MAKE A BIG DIFFERENCE
GREG HUNT
FROM 26 STONE TO IRONMAN!
Dr Kerry Bailey, Consultant Lead for Healthy Weight Rachel Brandreth, Childrens Dietician
ONE ‘ANYTHING IS POSSIBLE!’
> I was always the same weight as my age, 12 stone at 12, 13 stone at 13 and so on. I never felt full, which didn’t help, plus trying to consume my own weight in alcohol meant I put on 7 stone at university! My mum tried to put me on diets but I was never really concerned - enforced diets don’t work , it just meant resorting to eating secretly. > After meeting some guys walking the South West Coastal Path I decided that I’d like to complete it myself. The next summer I had 3 months off work and then sadly, my long term relationship broke down and I needed to get away from it all. Setting off from Minehead with a 20kg pack I rough camped along the way. It was very wet, my coat leaked and everything rubbed. I stopped one evening and sheltered in some public toilets and sat down on the cold floor. It was a safe haven from the storm outside and all the emotions came out. I realised that now was the time to change and started walking 3-4 days per week. By the end of the summer I was 3 stone lighter and it felt great.
Follow Greg’s Progress: www.fatboyslim.me
> My training started gradually by going to the gym for 30 minutes. I bought a heart rate monitor to see how many calories I was burning and watched my eating habits. Before long, I was in the gym for 3 hours and also started cycling to work. To begin with I couldn’t manage 3 miles without getting off and pushing, but as my fitness improved, the route increased from 5 to 10 miles, and sometimes up to 60 plus before work.
18 Fit Cornwall | Feb/March 2013
> Weight loss has been very erratic with months of no loss then a sudden 2 stone drop over 2 weeks. When you’re doing everything right and lose nothing, it’s really tough. You have to be confident that you’re doing the right thing. The best training towards weight loss has been long, low intensity sessions at 65% effort, because I did not crave food afterwards which made eating sensibly easier. > After losing weight there have been some unexpected changes. I hold myself differently, feel more confident and attack challenges with a ‘can do’ attitude anything is possible! I’m not easily stressed and sleep like a log. I also get up in the morning eager for the day ahead. > The highlight of my journey has to be sprinting through the finish line at the Ironman Wales with the music playing, the crowd cheering me and the voice saying “Gregory Hunt you are an Ironman.” I had done it. I achieved what many thought was impossible. > I’d advise anyone who wants to lose weight to find a sport you enjoy and set short term, as well as long term goals – it’s good to write them down. Surrounding yourself with positive people helps, but you will find that as you change, others will change with you. Believe in yourself and anything is possible! Considering myself as an athlete helped my mindset, an idea to lose a bit of weight has turned into an obsession to compete as an equal.
in three 11 year olds and two in three adults in Cornwall are either overweight or obese. Achieving and following a healthy lifestyle is not easy, even people with a healthy weight often find it a struggle. We are surrounded by high calorie foods and spend too much time sitting in cars, in front of a computer or a television. An hour of TV actually uses up less calories than an hour of sleep! Only 13% of people in Cornwall do enough physical activity to keep themselves healthy. But on the positive side even small changes can make a difference. For example, by parking 10 minutes away from and walking to work each day, plus a 50 minute walk at the weekend can help your waistline, reduce anxiety and aid sleep. A middle aged woman who usually travels by car and sits down a lot at work can cut her risk of heart disease by half by making these small changes. You’ve heard it before, but it really works, small changes in your daily routine make the difference. If you burn off 100 calories more than you eat each day for a year, you could lose 10 lb. 100 calories = 1½ digestive biscuits = a small glass of wine = 250 ml fruit juice
“Making changes are easier if you do it with someone, set realistic goals and support each other to do them. Go for what you enjoy and build up slowly to give a real sense of achievement.”
C h i l d re n Find out about your child’s BMI. If a child is overweight don’t aim to lose weight but reduce the ‘BMI centile’ (www.nhs.uk/Tools/Pages/Healthyweightcalculator. aspx) Do this by setting some simple family lifestyle goals. • • •
Make water the usual drink with only one fruit juice/smoothie and one milk based drink a day Eat as a family together with each individual having an appropriate portion size Choose active family things to do at the weekend and try to leave buggies at home
An ‘average’ teenage boy drinks about 138 litres of sweetened soft drink a year. That is over 60,000 empty calories or potentially a stone and a half of weight gain!
Fit Cornwall | Feb/March 2013 19
health
“Onl y s m o k i n g c a u s e s more c a n c e r t h a n bein g ove rwe i g h t . ”
Adults Becoming a healthy weight could help prevent not only cancer, but also diabetes, high blood pressure, arthritis and heart disease. For people aged 40+, 2½ hrs walking/ swimming a week, will not only help to reduce stress and anxiety but can prolong life by about four years, whatever weight you are. Being both obese and sedentary (little or no physical activity) could take seven years off your life.
Healthy Weight Support Available in Cornwall
www.cornwallhealthyweight.org.uk
P re g n a n c y | Eat fo r o n e e xe rc i s e fo r t wo Being overweight in pregnancy is linked with an increased risk of stillbirth as well as higher risks of heart disease, diabetes and other diseases later in life for the child. One in five women in Cornwall are obese at the beginning of pregnancy (BMI >30). This can be a good time to make positive lifestyle changes for you and your baby and not put on further excess weight.
Older Adults Older adults who lose weight or start to do more activity can improve high blood pressure, diabetes and arthritis and they may be able to take less tablets. In some ways becoming a healthy weight or starting to exercise at this age can have the quickest, most direct benefits. Regular physical activity reduces and slows down dementia too.
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20 Fit Cornwall | Feb/March 2013
Fit Cornwall | Feb/March 2013 21
Aerobics & Core Weekly: Friday Location | Truro £5.50 www.stringersgym.com
Bootcamp Busy Mums Bootcamp Weekly: Monday Location | Truro £5.50 www.stringersgym.com
Capoeira Weekly: Thursday Location | Truro £6.00 www.facebook.com/CDOcornwall
Instructors Courses Psychology for your athletes Course: 04.02.2013 Location | Truro £10.00 www.cornwallsportspartnership.co.uk
Club Support Evening Course: 27.02.2013
Location | Truro £255.00 ptinfo@truro-penwith.ac.uk
Coaching Development Day Course: 21.04.2013 Location | UCP Marjon, Plymouth From £30.00 cornwallsportspartnership.co.uk
Fitness Wild – Strength & Endurance Weekly: Tues & Thurs Location | Falmouth £5.00 www.fitnesswild.co.uk
Pilates Weekly: Fridays
fitness Centres
Location | Falmouth £5.00 www.thecore.uk.net
Carrick Leisure Various Classes Daily
Pump FX Weekly: Tuesday/Wednesday/ Thursday
Location | Cornwall-wide £5.10 www.carrickleisure.co.uk
Location | Falmouth £5.00 www.thecore.uk.net
Morgans Well-being Centre Daily Location | Truro £5.00 www.trurofitness.co.uk
Fusion Fitness Nia - Dance/Yoga/Martial Arts Weekly: Tuesday/Sunday Location | Falmouth/Penryn £6.00 www.niamitniki.de
Keep Fit Active PANTS – Cancer Rehabilitation Weekly: Wednesday Location | Falmouth £2.50 www.intelligentfitnesscornwall.co.uk
Body Balance Weekly: Mondays Location | Falmouth £5.00 www.thecore.uk.net
Box Fit Weekly: Sunday Location | Truro £5.50 www.stringersgym.com
Location | Truro £325.00 ptinfo@truro-penwith.ac.uk
22 Fit Cornwall | Feb/March 2013
Life Coaching Life Coaching/NLP/ Hypnotherapy Flexible Appointments Location | Helston From £59.00 www.mariahocking.com
Paddle Boarding Wed-Sun Location | Falmouth £45 (3 hours) www.wesup.co.uk
Personal Training Follow Me Fitness Flexible Location | Newquay From £25.00 www.followmefitness.co.uk
Intelligent Fitness Flexible Location | Falmouth/Truro Area From £20 www.intelligentfitnesscornwall.co.uk
Pilates Weekly: Mon/Tues/Thurs Location | Truro £5.00 www.trurofitness.co.uk
Inclusion Workshop Course: 14.03.2013
OCR Fitness Instructing – ETM Course: 16.02.2013
Location | Truro £5.50 www.stringersgym.com
Pilates
Location | Bodmin Free www.cornwallsportspartnership.co.uk
Location | Newquay £10.00 www.cornwallsportspartnership.co.uk
Senior Sculpt Weekly: Monday
Running Dreckly Runners Weekly: Monday Location | Heartlands, Pool £5.00 www.stevethetrainer@sky.com
Grit & Grin Weekly: Tues/Thurs Location | Truro/Newquay £5.50 www.Gritandgrin.co.uk
Run Walk Weekly: Monday Location | Tregorrick £40 p/yr www.staustellrunningclub.co.uk
EVENTS
DIRECTORY Aerobics
OCR Fitness Instructing – GYM Course: 16.02.2013
Location | Charlestown Free www.stevethetrainer@sky.com
Symswim – Childrens Lessons Mon-Fri pm/Sat-Sun am Location | Penryn/Truro £5.80 p/session www.symswim.com
Weight Loss Weight Loss Daily/Web Based Location | Home (Internet Access) £49 (4 weeks) www.clean2lean.co.uk
Yoga Hot Yoga Weekly: Friday Location | Truro £5.00 www.trurofitness.co.uk
Zumba Zumba Weekly: Tues Location | Newquay £4.00 www.zumbanewquay.co.uk
Zumba 50+ Weekly: Friday
21.02.2013 Bash the Brash Green Gym Volunteering
10.03.2013 LOOE 10K Run
Location | Falmouth wesup.co.uk
Location | Boswednack, Zennor tcv.org/greengym
Location | Looe looepioneers.com
09.02.2013 Exploring the history on and around the reserve at Saltash Walk
23.02.2013 Night Runner 10k Run (night)
10.03.2013 Bash the Brash Green Gym Volunteering
Location | Truro wildfutures.org/night-runner
Location | Boswednack, Zennor tcv.org/greengym
Location | Saltash cornwallwildlifetrust.org.uk
23.02.2013 SUP Demo Day & Races Paddle Boarding
10.03.2013 Dig Deep Races 10k Run
Location | Falmouth wesup.co.uk
Location | Siblyback Lake swlakestrust.org.uk/events/3573
24.02.2013 Cornwall Fire & Rescue Service Half Marathon Run
14.03.2013 Path Construction Green Gym Volunteering
10.02.2013 Understanding your Heart Rate Monitor Cycling/Spinning Location | Camborne melchambers@btinternet.com
Swimming Open Water (Sea Swimming) 1st & 3rd Sundays
09.02.2013 SUP Demo Day & Races Paddle Boarding
February//events 02.02.2013 Beginners Workshop – Nordic Walking Walk Location | Nr Truro Walkkernow.co.uk
03.02.2013 BMC Leader Ladder Climbing Location | Penryn tony@gpclimbing.com
03.02.2013 Marazion 10K Run Location | Marazion haylerunners.org.uk
07.02.2013 Gorse Clear and Burn Green Gym Volunteering Location | Morvah tcv.org/greengym
09.02.2013 Walking in the footsteps of Geotourists on Bodmin Moor Geology Walk Location | Caradon cornwallwildlifetrust.org.uk
14.02.2013 Path Construction Green Gym Volunteering Location | St Michael’s Mount, Marazion tcv.org/greengym
14.02.2013 Beginners Workshop – Nordic Walking Walk Location | Nr Truro walkkernow.co.uk
24.02.2013 U11 Cornwall County Badminton Championships Badminton Location | Truro cornwallbadminton.blogspot.co.uk
28.02.2013 Beach Clean Green Gym Volunteering
16.02.2013 Location | Marazion Marie Curie Daffodil tcv.org/greengym Walk (Carwinion to North Helford) March//events Walk Location | Glendurgan, Mawnan Smith nationaltrust.org.uk/glendurgan
17.02.2013 BMC Leader Ladder Climbing Location | Penryn tony@gpclimbing.com
19.02.2013 Fox Club Wild Art Family event Location | Kerrier foxclub@cornwallwildlifetrust.org.uk
Location |St Michael’s Mount, Marazion tcv.org/greengym
Location | Bodmin cornwall.gov.uk
03.03.2013 Duchy Marathon Run Location | Redruth cornwallac.org.uk
07.03.2013 Gorse Clear and Burn Green Gym Volunteering
16.03.2013 Motivate Me Event Life Skills Location |Polurrian Hotel, Mullion info@mariahocking.com
17.03.2013 Falmouth Half Marathon Run Location |Falmouth falmouthroadrunners.co.uk
18.03.2013 Beginners Workshop – Nordic Walking Walk Location | Nr Truro walkkernow.co.uk
21.03.2013 Uncover the Perimeter Wall Green Gym Volunteering Location | Zennor tcv.org/greengym
Location | Morvah tcv.org/greengym
09.03.2013 Tree Discovery Day Family event
For more Events Listing visit fitcornwall.co.uk
Location | Lanhydrock Bodmin foxclub@cornwallwildlifetrust.org.uk
Location | Truro £5.50 www.stringersgym.com
Fit Directory Advertise your health, fitness & well-being listings for £25 Contact: sales@fitcornwall.co.uk
Fit Cornwall | Feb/March 2013 23
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