issue #3 | November/December 2012
Fitness Health Well-being
Winter Well-being Seasonal STRESS Recognising the signs
Wild Swimming
Why winter swimmers are smiling
Fit young things
Perseverance, self control and indomitable spirit
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Fit Cornwall #03 Nov/Dec 2012 Editor: Sharon Addinall Contributing Writers: Andrew Moon, Emma Skilton, Geraldine Lavery, Jan Czerwinski, Karen Oldham-Waring, Nathalie Frankson Cover Photo: Emma Griffin Contributing Photographers: Anthony Greenwood, Emma Griffin, Nathalie Frankson 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. 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. 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.
www.fitcornwall.co.uk
2 Fit Cornwall | Nov/Dec 2012
Contents Fit Young Things Martial Arts | Learning from the Masters
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Winter Well-being There’s no such thing as bad weather…. Warmer days are now a distant memory as we encounter cold crisp mornings and rainy Atlantic storms. It’s time for recuperation, nestling inside and relaxing, but we mustn’t deny ourselves the physical need of fresh air, whatever the weather.
Fit Feature | Winter Well-being > Family days out > Daylight robbery, winter foods & skin survival > Winter swimming
9 11 12
Fit Health | Stress Seasonal tension, symptoms and mindfulness
14
Fit for Life Andrew Moon | Escape with yoga
16
Fit Person Siobhan Garland | Ladies squash champion
19
Events listings Christmas swims, walking, kayaking, badminton & yoga – active events for all.
23
This edition is about “Winter Wellbeing” bringing our lives into line with the calmer months, providing us with tips to survive the darker days, taking care of our skin and eating well to maintain our health. With stress levels doubling over the past four years, it’s important to be aware of these effects in our lives and in others. Karen Oldham-Waring, Mental Health Co-ordinator highlights the warning signs of stress and suggests how to reduce it. Andrew Moon explains the benefits of yoga and that this deep form of exercise goes hand in hand with a healthy mind. Fit Young Things follows a similar theme with martial arts. We discovered how children are learning important life rules that are as equally important today as when they were written by the masters many centuries ago. With family gatherings planned over the Christmas break, we understand how easy it is to default to a pub lunch, but children need time to play outside, be creative and burn off energy. With this in mind we’ve added some family based ideas to be active over the festive period. For those who feel brave, take yourself to the beach and join the growing number of sea swimmers for a Christmas dip! Whatever you do, make the most of every day and remember there’s no such thing as bad weather, just bad clothing! Have a great winter!
Fit Cornwall | Nov/Dec 2012 3
young things
martial arts learning from the masters A lesson from the eastern world would not normally be on a family’s to-do list, but any good martial arts class will teach morals we encourage in our children today, reinforced by ancient philosophy. hildren explore beyond the physical elements of selfdefence as they gain knowledge and understand the history and practise of martial arts. Life skills of courage, perseverance and integrity are taught during sparring and games, allowing them to develop confidence and prepare for adulthood. They willingly give their total effort, whatever their ability to improve their balance, strength, and sometimes creativity in a disciplined, yet safe and supportive environment.
Karate
The choice for parents is not easy as there are many different martial arts, offering wide reaching benefits. If you’re thinking this would be a good hobby, you may be pleased to hear that mixed classes are often available for parents and children to start together. A rarity, as most exercise classes are tailored for adults or children.
Children join Little Ninjas from 3 years old, developing basic motor and listening skills. Ed Byrne explains… “This gives them a head start to become better students at school, better listeners at home and more ambitious towards the future.” Progress to karate starts at 7 years, with self-defence techniques, learning control, concentration and discipline. All of which boost the child’s confidence. A structured grading system encourages motivation through the coloured belts, and by 13 years children are ready to join adult classes.
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Whether you choose karate, judo, taekwondo, capoeira or one of the many others, there are plenty of opportunities for children to get involved. 4 Fit Cornwall | Nov/Dec 2012
At Byrne Black Belt Academy, classes are delivered throughout Cornwall with great success. Parents report their children developing improved concentration as well as better behaviour and more control of their emotions.
“Since Tiffany joined, we have seen many improvements; concentration, attention span and physical fitness.” Parent
Photo: Anthony Greenwood
Capoiera Capoeira has recently become part of the martial arts scene in Cornwall. If you’re unsure where you’ve seen it before, think back to the BBC acrobatic display on the rooftops. This Brazilian martial art evolved from self defence combining elements of dance and music. The motion is fluid as opponents dance to avoid becoming a target, which develops into a series of rolls and gymnastic movements simulating combat. Josh from Cordao de Ouro Capoeira in Falmouth explains that “Through this discipline you can develop your musicality, physical fitness and improve your confidence.” As well as adult classes, Josh teaches children from 6 years old, who learn about dance and rhythm, exploring freestyle movements in a friendly environment.
Taekwondo Photo: Anthony Greenwood
Judo What separates judo from other martial arts like karate or taekwondo is that judo is designed specifically with competition in mind. Judo in Japanese translates as “the gentle way,” as many of the techniques in judo rely on giving way to the force of your opponent. Don’t be fooled, however, by the term “gentle.” Judo can be a vigorous form of exercise, involving throws and grappling. Children learn that skill and techniques greatly outweigh physical strength. Also, they are taught to fall safely, which is not only useful in the dojo, but handy during childhood scrapes when rollerblading, biking or playing in the garden.
Taekwondo means ‘the way of the foot and fist’. Children can join mixed classes and follow an almost identical programme to adults. Many find that this mix encourages younger children to improve their behaviour, respect their older counterparts and apply more effort. As a beginner you are given a book which describes everything that you need to learn including the Korean terms. The tenets form the foundation of taekwondo beliefs inspiring students to be courteous, use self control, persevere, behave with integrity and have an indomitable spirit. Lessons are structured around a range of topics including overcoming fear with sparring and self defence. The study of movements in sequences, known as ‘patterns’ also plays a significant role. Parents, Dom and Helen Keen, decided to join their local club following their daughters’ success with black belts in 1st and 2nd Dans. Now that Jack, their youngest son has joined, they all share an interest in this ancient martial art. This gives them a common interest and they often have fun practising in the kitchen at home!
Fit Cornwall | Nov/Dec 2012 5
The Tremough Campus
Sports Centre
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6 Fit Cornwall | Nov/Dec 2012
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Capoeira Capoeira is a Brazilian art, combining the elements of dance, acrobatics, martial arts, music and philosophy. Through training and discipline you can develop fitness, improve on flexibility, core strength, rhythm and confidence. CDO Cornwall is a contemporary capoeira group training every level from beginners to advanced. Joshua Chamada holds classes and workshops around Cornwall for both kids and adults.
To book a session... Please contact: www.facebook.com/CDOCornwall 07590 698 930
Dance Fitness Remember the last time you really enjoyed a good boogie? At a wedding, a party…a fitness class? t any social event where dancing is involved you will often find every generation on the floor and happily moving to the rhythm of the music. Dance is not limited by age, gender or culture. After football, it is the second most popular physical activity globally.
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With the increase in popularity of dance fitness classes like Zumba people from all walks of life are finding dance fitness is giving them a new sense of physical and emotional well-being. As well as dance being effective cardiovascular exercise, it improves muscle and bone strength, increases flexibility and can help with weight loss and other health problems. Participants of all ages and backgrounds find that their self-esteem is hugely improved due to the ‘feel good factor’ gained from a dance fitness class. Dance can also greatly improve memory and coordination even to those who may suffer from dementia or long term memory loss. Embrace Dance Fitness works successfully in partnership with your community, school and outreach groups Cornwall wide, to bring the fun of dancing to all ages and abilities including those that have additional needs. We relish the opportunity to take music from your era to create routines which get you, your friends and family up on the floor and embracing dance fitness.
If you’re looking for a class where exercise isn’t a chore, contact Gill Sadler 07817 174114 info@embracedancefitness.co.uk embracedancefitness.co.uk Fit Cornwall | Nov/Dec 2012 7
feature
Winter Well-being > Daylight Robbery > Skin Survival > Winter Breakfasts > Feeling Stressed? > Mindfulness > Happy Hormones > Swim on the Wild Side
Photos: Emma Griffin
8 Fit Cornwall | Nov/Dec 2012
Cycle Trails If you’re planning to meet up with friends for the afternoon, get the bikes out of the shed and head out for a trip on one of Cornwall’s trails. If you’re familiar with a local trail, try exploring somewhere different i.e. Pentewan Cycle Trail, Mineral Tramways Coast to Coast, Clay Trails and Camel Trail are all fairly easy for families. Bissoe Cycle Hire (01872 870341) is offering Fit Cornwall readers 2 for 1 bike hire during November and December. For trail directions go to: www.sustrans.org.uk
Family Days Sculpture Walk Add a little primal fun to a winter walk by bringing trees to life with creative mischievous faces. > Buy some modelling clay from a local art and craft shop and take it with you on a woodland walk. Let yourself become inspired by your surroundings and look at the trees to find the eyes, ears, mouths or noses to awaken your imaginative juices! > Find a tree to work with, where the unusual knots or features are low enough for everyone to reach. > Start searching for woodland debris such as fallen nut shells, ferns, seeds, feathers and twigs. Once you start looking the list is endless. > Sculpt pieces of clay to create faces and give them descriptive names...“Ougo Boogo, Tinga” or something that captures the character of your new creation. > Remember to select biodegradable materials, then you can leave the sculpture behind to amuse and confuse those who follow in your footsteps!
Ice Skating Treasure Trails Far from the stories of Captain Hook, there are treasure trails, spy trails and even murder mystery trails all around us – we just need to find them! Firstly buy a Treasure Trail online, select an area that you’d like to explore and download it on your smartphone or print it at home. The best way to get out and explore the countryside is by foot or bike, some trails are suitable for pushchairs too. Walking trails are usually two miles long, and all the family get involved by searching for the answers to clues, often finding them on monuments, buildings or structures. When you solve the mystery there’s also a chance to win a £1,000 prize. www.treasuretrails.co.uk
If the weather has put a stop to your plans for the day, book an ice skating session at the Eden Project. Learning to ice-skate is challenging for everyone and very entertaining. Each session lasts for 40 minutes, so there’s plenty of time for you and your child to build confidence and learn a new skill. It’s also a cardiovascular workout, tones muscles and exercises your mind.
Fun Pool Session Spend a couple of hours with your children having fun on the water slides, river rapids and wave pool or perhaps challenge your family to an obstacle course with a giant inflatable crocodile. Carn Brea and Ships and Castles Leisure Centres offer family sessions throughout the winter. Also try, the Dragon Leisure Centre, The Splash and Waterworld.
Fit FitCornwall Cornwall| |Nov/Dec Nov/Dec2012 2012 9
feature
Winter Well-being
It takes more energy to withstand cold weather exercise, but it’s essential if we want to improve our well-being – a good breakfast, 10 minute walk, and healthy supplements have the power to lift your spirits. Here are some tips to boost your resilience to cold weather and improve your wellbeing though those dark days ahead….
Foods, vitamins & minerals With winter fast approaching, now is the time to stock your cupboards and plan some healthy, nourishing meals. Warming stews, soups and curries with organic or home-grown root vegetables and grains such as quinoa and barley are ideal for the colder weather. Add sea vegetables for extra nutrition and flavour. Use organically-reared meat. Serve with whole-grain rice – try the Thai black and Camargue red for flavour! If you are prone to winter snuffles it’s worth boosting your immune system before you feel any symptoms by taking echinacea, Vitamin C or one or two of the other supplements available. The Natural Store is the perfect place to look. There is a huge range of wholefoods, fresh organic vegetables and top quality supplements. Helpful advice is always available. www.naturalstorecornwall.co.uk
10 Fit Cornwall | Nov/Dec 2012
BREAKFASTS Some people skip breakfast, missing out on essential nutrients that give you a great start to the day. In winter we need warmth and a feeling of fullness more than ever, if not, we’ll feel those mid-morning cravings and reach for the chocolate biscuits.
> P orridge with berries and honey Oats make you feel fuller for longer and help to reduce the amount of cholesterol in the blood, the berries provide Vitamin C and honey has a lower GI rating than refined sugar, being better for digestion.
> E ggs on toast Eggs are not bad for us, they’re loaded with protein, minerals and vitamins. Poached or scrambled eggs with wholemeal bread ensures you get some fibre and Vitamin E too.
> Smoothies If you really can’t face breakfast, make yourself a smoothie with berries, apples, and a banana – full of anti-oxidant vitamins, this breakfast will boost your immunity to fight those winter colds.
Daylight Robbery
Skin Survival Tips
The charity Mind estimates that Seasonal Affective Disorder (SAD) ‘may affect a third of us.’ This is caused by the quality and quantity of light we are exposed to. While we don’t all suffer SAD in a big way, many people feel some of the symptoms such as lethargy, feeling depressed, being less sociable and low mood. Don’t let overcast or winter days deter you, the cold makes your body work harder to maintain body temperature and increases your metabolism. Keeping up regular exercise will make you feel energised and motivated. Shorter daylight hours may contribute to lower morale so make the most of the light at any opportunity. The effects of exercise are cumulative so just 10 minutes walking at lunchtime every day will have made a huge difference by the end of the week.
irstly, our body needs enough essential fatty acids. Use a quality multivitamin and mineral complex, which includes the omega blend 3-6-9.
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> Exfoliate the face and body twice a week to remove dead skin cells. This will help boost circulation and brighten the complexion. > Use facial oil under your regular moisturiser, this will increase moisture levels and help protect against the elements. > Keep a hand moisturiser by the sink to use each time hands are washed. > Avoid unnecessary chemicals in your products. Look for ‘Certified Organic’ to guarantee pure, natural ingredients. Emma Skilton, Independent Consultant
If you need some moral support, join a club or exercise with a friend as there’s an added incentive of not wanting to let each other down. If you are struggling with motivation, a few sessions with a personal trainer can be a great way to give you new ideas and help you set some fitness goals throughout the winter. Remember there is nothing more invigorating than that hot shower or bath when you get home! Nathalie Frankson | Personal Trainer | www.followmefitness.co.uk
WRAP UP!
> FACT Washing your hands with soap and water is the best way to avoid winter bugs like influenza and norovirus. Encourage your children to do this too.
With the inevitable onset of cold winter days approaching, choosing the correct jacket is crucial. The vast diversion of technologies can be confusing with Gore-tex, down and shell being factors to consider. An ideal choice could be a Three In One jacket that combines a waterproof outer shell to keep you dry with a removable inner fleece to keep you warm. The North Face Evolution Triclimate is an ideal option at just £189.99. An alternative to this could be a down jacket that utilises goose or duck down to maintain maximum heat retention. The North Face Nuptse range is a popular choice with prices starting from under £130. All of these can be found at Nevisport, Kingsley Village or by visiting www.nevisport.com
The North Face, Nuptse Gilet
Fit Cornwall | Nov/Dec 2012 11
health
Swim on the Wild Side Taking the plunge for a Christmas dip is a step in the right direction, so why not make it the first of many and feel healthier and happier during the winter months? “Initially a morning swim was a personal challenge about the cold... now it simply makes me feel alive! The cold and the energy used stimulates the circulation and soon after I started, my skin texture dramatically improved.” Judi Goodchild
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isit the beach early in the morning and you’ll find a growing number of hardy souls who take a dip, some with wet suits, but mostly without. Each of them with healthy complexions loads of energy and a youthful air. They brazenly walk into the sea without hesitation, and I’m wondering whether this daily exposure to our Cornish waters is the elixir we all need to get through the cold winter months..?
Boosting Immunity
Endorphin Rush
When regularly immersing yourself into cold water over long periods your white blood cell count increases significantly. The change in temperature as you plunge into the sea trains the immune system to react to mild shock. This body-shock improves resilience, may prevent colds, viruses and has been associated with improved recovery rates following surgery.
Endorphins are the natural pain killers released the moment your skin meets cold water. Wild swimmers talk of the high they get when swimming in cold water, “It’s a feeling of wellbeing that becomes addictive.” To top that natural high, the cold also causes the release of dopamine and serotonin which raises your spirits. Now you can see why the winter swimmers are smiling!
Blood Pumping When you’re hot, the blood in your body is pumped to the skin to cool you down, in contrast, when cold, it heads to the internal core and vital organs. So why is stripping off and strolling into the Atlantic Ocean good for you? Think of it as the ultimate detox, the blood rushes through your capillaries, veins and arteries flushing out all the impurities and improving your complexion. This hearty cleansing has also been linked with the halting of cellulite. Repeated exposure improves circulation to the hands and feet, building resilience during colder temperatures. Fat Burning Swimming in cold water requires your body to work twice as hard to keep warm which burns more calories, increasing your metabolism.
12 Fit Cornwall | Nov/Dec 2012
Wild Swim Tips > If you have an existing health concern i.e. heart condition or asthma, check with your GP first. > Keep up with regular swimming through the autumn as the sea temperature falls and your body will adjust naturally. > Watch out for cold water shock – don’t jump in! > Choose lifeguarded and safe beaches. > Never swim alone, buddy up with friends or join a local group. (Go to page 23 for Christmas swimming events.)
“This low fat protein recipe is good for toning, strength, and weight loss and because of the high concentration of amino acids, you will sleep like a baby, especially if eaten 2 hours before bedtime.” The Yan Plan
For Winter Wellness visit... Everything you need to create delicious, healthy meals for the family. Natural Foods of all kinds plus natural bodycare and remedies.
Falmouth: Old High Street (01326) 311507 Helston: Trengrouse Way (01326) 564226 St Austell: Old Vicarage Place (01726) 70975
Open to 8pm in Falmouth every Thursday free home deliveries
www.naturalstorecornwall.co.uk www.facebook.com/thenaturalstorefalmouth
All the ingredients for Health!
Xmas made easy you click, we pick, pack &
deliver
Stuffed Breast of Turkey with Spinach and Goats Cheese; serve with a Green Salad or Vegetables Grown Above the Ground! (Serves 4) You will need: 4x 200g Turkey breasts 85g Freshly washed spinach 85g Semi-soft goats cheese or light feta 1/2 tsp Coarse black pepper 1 tblsp Virgin olive oil 1 tsp Paprika 1/2 tsp Cayenne pepper
(Optional to improve metabolic boost!)
3 tsps
(sodium reduced)
Marigold Boullion Stock
> Carefully cut a pocket the full length of each turkey breast (but do not slice it in half) and put aside. > In a separate bowl combine the cheese, spinach black and cayenne pepper, mix coarsely and divide into 4 and stuff into the turkey pockets. > Hold the filling in place by tying 100% cotton string in 2-3 places evenly i.e. both ends and one tie in the middle. > In another bowl combine the oil, stock and paprika mix and brush over the stuffed prepared turkey breasts. > Grill for 16-20 mins, turning once and when cooked through, remove the string. The Yan Plan mantra is to ‘re-light your metabolic fire and keep it lit’, a long term weight loss plan, where you never feel hungry. Yan Plan bus card:Layout 1 21/07/2011 12:47 Page 1
www.cornishfoodmarket.co.uk
YanPlan Lifestyle Solutions with Food & Fitness
Fit Cornwall | Nov/Dec 2012 13
food
Turkey for toning, strength & weight loss!
health
F E E L I N G
S T R E S S E D ?
Chr istmas pressure... or is this stress? t’s important to understand the difference between the benefits of reasonable pressure and challenge (which can be stimulating and give you a buzz) compared to stress, which is quite different. Stress is an upsetting and disturbing natural reaction we feel when we perceive that we cannot cope.
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During stress, our bodies release hormones like adrenaline and a toxin called cortisol which speeds the heart rate and other physical reactions which give the body a burst of energy. Our systems are designed to return to normal function with a relaxation response but if this doesn’t happen enough due to recurring stress, our physical reactions cause damage to our overall health and wellbeing. Physical symptoms >Frequent colds, indigestion and skin irritations >Muscle tension, aches and pains >Physical tiredness and loss of libido >Constipation, diarrhoea or IBS Psychological symptoms >Negative thinking >Lack of focus and inability to concentrate >Memory lapses >Worrying, depression and anxiety Behavioural symptoms >No time for relaxation or pleasurable activities >Social withdrawal >Becoming a workaholic > Increased reliance on alcohol, smoking and caffeine
Stress-f ree nutr ition: Stress may have a physical effect on our digestion, which can be reduced if we eat a sensible diet, try these simple tips: DO’S
> Drink regular sips of water as good hydration helps to combat stress > Eat a balanced diet of meat, nuts, seeds, fresh fruit and vegetables and oily fish > Eat protein to stop yourself from being hungry > Choose meals that sustain your energy and always chew food properly, sit down to eat and don’t rush
DON’TS
> Skip meals, you’ll only end up with sugar cravings or hunger pains! > Eat fatty foods as they increase your stress hormones > Eat high sugar foods which raise your glucose levels sharply, then to plummet leaving you feeling lethargic and sleepy > Drink caffeine as it creates the fight or flight feeling which can lead to anxiety
Happy Hormones If you’re working towards stress prevention one way to help is increasing the release of serotonin and endorphins in our bodies. These give you a feeling of euphoria, calmness and confidence, plus they help to regulate sleep. The best way to encourage their release is through vigorous physical activity i.e. feeling breathless, being in sunlight and laughing.
Adopt a healthy lifestyle If we eat a healthy diet, exercise regularly and ensure we get adequate sleep and rest, our bodies are better able to cope with stress should it occur. Don’t rationalise your symptoms away, seek advice or ask your GP. Karen Oldham-Waring Mental Health Promotion Co-ordinator
14 Fit Cornwall | Nov/Dec 2012
Photo: Nathalie Frankson
10 Minute Mindfulness W
hen you’re struggling to keep up with everything that needs to be done, you can be easily distracted and may find it difficult to cope. Mindfulness enables you to focus and return to the person you want to be.
Try this simple daily exercise….. > Find a quiet space at home, sit upright with your feet apart and soles on the floor. Let your shoulders relax, rest your hands on your lap and close your eyes. > Start to pay attention to your breathing, don’t breathe deeply or change speed, just relax. > Breathe in, feel the cool air entering your body, as you exhale notice the change in temperature. Be curious about the way you breathe, experience your lungs expand and contract. > Now visualise your breath moving with the sea on the shore. Breathing in as the waves draw back over the pebbles, then out as they rush forward. > After a few minutes, open your eyes and feel the relaxed state surrounding you. To recover the feeling of mindfulness during the day, briefly return to the breathing exercise.
We need more sleep! The Mental Health Foundation researched the effects of poor sleep and confirm that this is having an impact on our health. Long working hours and stresses of life are causing sleep deprivation. Sleep is vital for our mood and levels of concentration, but can cause damage with longer term deprivation, affecting our immune deficiency, leading to serious health conditions. Changes to factors like the temperature of your bedroom, the amount of exercise you do and what time you eat dinner can help to improve the quality of your sleep. To get a really good night’s sleep, try these simple steps before you go to bed - avoid stimulants like tea and coffee, switch off the TV half an hour before bedtime and have a bath or spend some time relaxing.
Seasonal tension: managing relationships Are you looking forward to Christmas? This can be a happy season, an opportunity to spend time with people you care for, eating good food and relaxing. But, the reality can be different: a time of worry and tension, putting a strain on even the most positive of relationships. Conflict is generally caused by misunderstandings in our communication with each other. A friend recently told me about a difficulty she was having with her son; she recounted their conversation and I asked her if she used that particular facial expression and tone of voice with him. She recognised that she was giving him a disapproving message through her tone and body language rather than really listening and trying to understand him. She subsequently took a less challenging approach with him and asked questions that were curious rather than judgemental. By changing her own approach the conflict between them dissipated. If you already have a tense relationship with a family member and you continue to behave with them in the same way you will get the same results; sometimes making minor changes in your own behaviour or approach will produce a different result. Tips to relieve Christmas tension: > T ry to listen and react in a positive way – focus on their words, tone and body language. >B e mindful of your own reactions and try not to judge too quickly; use positive language and avoid ‘you always/never/must’ >G o out for a walk – just being in the fresh air can help >R emember, you probably can’t change another person’s behaviour: although you can change the way you react to it. Geraldine Lavery Personal Coach and Mediator
Fit Cornwall | Nov/Dec 2012 15
for life Photo: Glendurgan Garden
Escape with yoga When the world feels tangled, Andrew recommends yoga to allow your thoughts and feelings to clear. Words by: Andrew Moon, Yoga Teacher
16 Fit Cornwall | Nov/Dec 2012
he practise of yoga, in one form or another has been a constant companion in my adult life. Over the years it has been the place where I put myself back together, I can unwind from the challenges of career, family and life in general. Now, in my fifties it remains pivotal to surviving and enjoying life. We all get stressed at times and life has a funny way of asking us difficult questions. And yet stress is not ‘bad’ per se. A life without stress quickly loses vitality. It is more about how we manage and process stress that determines whether it has a negative impact or not. In the past three decades I have explored a number of our traditional approaches to dealing with stress. I have worked as a mental health social worker, explored self-help and tried just about everything in the ‘alternative’ health industry. At times my yoga practise has waned, been shelved or plain forgotten. But, there has been something about it that has always brought me back to my mat again. Nowadays I have learned that neither illness, injury, nor emotional trauma need keep me from my practise. Indeed these are my real teachers and there is nothing I can’t bring to a mat and work with.
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> Joining the pieces
> Letting go
The word ‘Yoga’ comes from the Sanskrit ‘yug’, to join and unite. Ultimately, everyone who takes it up must find their own reasons for doing so. Although we tend to divide ourselves up into parts, the reality is that we are complex multi-layered beings and that our bodies, emotions and thoughts are interdependent aspects of the thing we call ‘me’. Yoga is simply a way of bringing all this together.
At other times it is my mind that needs the attention and my mat is the place where I can allow my thoughts and feelings to clear. Attention to the body and its movements and sensations helps to loosen the grip that compulsive thinking or strong emotions can have on me. This is not a panacea or cure for all mental and emotional ills, but it does allow us to see them more clearly, realise that they are transitory and help us to let go of them. This is, in essence, the process that is often called meditation. At other times we just call it relaxation, or simply being present but ultimately they should all be embraced within a good yoga class. Some people are put off yoga because of the ‘spiritual’ connotations. But again, our spiritual health is important, in the way in which we can discover inspiration and meaning in our lives. For me, it simply gives me the space to be with my intuitions and the less tangible aspects of who I am. Yes, sometimes it can be a little preachy but it doesn’t have to be and a good teacher will let you work things out for yourself! My own journey has taken me through many methods and many teachers. Now in my fifties my needs have evolved through the years yet my practise remains largely unchanged. In essence a yoga practise reminds us to stand tall, move with ease and breathe slow. These are simple principles that I now bring to my teaching. The rest will look after itself. Perhaps the most important thing is that you enjoy whatever yoga you take up. That way your body will bring you to the mat again and again because it knows it’s a good place to be.
> Improving the flow There are times when I roll out my mat and the motivation appears largely physical. I have learned that with enough attention, sensitivity and time, I can unwind almost any ache and pain from my body. The key to this is circulation. Something that both the ancients and moderns agree on is that circulation is the foundation of well-being. A gentle, enjoyable yoga practise improves the flow of fluids and energies around the body, slowly deepens the breath and in so doing allows our systems to process the various toxins, stresses and strains that are part and parcel of life.
Fit Cornwall | Nov/Dec 2012 17
NEW at The Core! state of the art gym + NEW STUDIOS Suspension studio using TRX, Human Trainers and Slings Pole fitness studio 3 x poles
ES PRIC ROM RT F R A T S PE £25 TH MON
+ NEW CLASSES • BOOIAKA • Body Attack • Body Vive – coming soon! • Body Combat – coming soon! • Pilates introduction • Pilates for back care
+ RESTORE@THE CORE Our New therapy rooms,
including sports massage, oesteopath, Craniosacral therapy, acupuncture, cupping and so much more...
+ ACADEMY Want to be an instructor?
Drummond Fitness Academy
Book classes online and JOIN up to use facilities www.thecore.uk.net Follow us on Twitter @ TheCoreFBS
Health and fitness experts in cancer care, stroke, long term conditions, GP Referral and
...so much more!
2 Concept II rowers, 3 AMT machines, 2 treadmills, 2 upright bikes, 4 multi-use strength stations, 2 functional cable machines, up to 40kg hand weights
10359 Core Flyer AW.indd 1
04/10/2012 13:42
More than just a racket sports club!
• Gym • Fitness classes • Yoga and Pilates • Bar and meals • Great facilities for functions of all kinds • Martial Arts classes • Circus skill workshops
Pop in and experience the warm, friendly atmosphere. Membership categories to suit all ages and pockets. We have just been awarded a grant from Sport England to improve our facilities. Come and be part of the fastest growing sports club in Falmouth. Come and see for yourself what we have to offer.
Contact us:
Western Terrace Falmouth TR11
6 01326 311055 www.falmouthsportsclub.co.uk
18 Fit Cornwall | Nov/Dec 2012
LOOKING FOR A SQUASH COURT?
.. ..
Friendly environment Peak/Off-Peak availability Central location Equipment hire available View our pricelist online
.
www.carnbrealeisurecentre.co.uk enquiries@cblc.co.uk 01209 714766 Station Road, Pool, Redruth TR15 3QS
.
E
ven at school I was a sporty type, I enjoyed playing netball, tennis, and spent hours and hours playing Swingball in the garden. When I was around 18 years old, I used to pass the Falmouth Club on my way to college and felt I needed to find out more about the Club. As with many people who want to join a new club, I wasn’t very confident but luckily a family member gave me the encouragement to go along.
Siobhan Garland (aka Shuv)
I was addicted to squash, although there were no official coaches when I started, so the only way for me to improve was to get on court and work at it! I had to play mainly against the men, who were stronger, but after a while my technique improved and there was no looking back! The other good factor was that being in an enclosed room with four walls, the ball had nowhere to hide, unlike tennis - the hours I’d spent looking for lost balls! Within 2 years I started competing and continue to compete in both squash and racketball. I’m proud to have held the Ladies County Squash Championship title for the last 9 years …and I don’t wish to retire just yet! Becoming a coach was a natural step, the club needed more help with their junior players, so I took my Level 2 Coaching qualification. I have worked with the Cubs, Scouts and we hold regular junior and ladies sessions. I’d like the local community to learn more about squash and racketball. Racketball adds a new dimension to coaching and is the fastest growing UK racket sport. The racket and ball are larger and the ball has more bounce. I describe it as ‘indoor tennis without a net’. You don’t have to hit the ball so hard, and because the ball is bouncy, you have more time to get to the ball. You score a point for each rally up to 11 points, so the rules are easy too. The health benefits are you get a good cardio workout, it’s easy to learn and fun to play. Being part of a club and making new friends in a friendly environment is definitely good for your well being. Fit Cornwall | Nov/Dec 2012 19
person
Siobhan’s friendly face is well known throughout Cornwall for being the Ladies Squash Champion, as well as holding 15th position in the National Ladies Racketball rankings.
Reduce your alcohol intake?
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Contact Phil
for support and advice on local services
Call Phil on - 01209 215666 Text Phil on - 07800006472 E-mail PHIL@cornwall.nhs.uk 20 Fit Cornwall | Nov/Dec 2012
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1 5% OFF all FULL PRICE product * When you bring this voucher with you
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“In a 5 hour session at My Fish Kitchen we fillet, prepare, quality assess and cook 10 types of Cornish fish. After all that work, you then get to eat it!”
Seafood Cookery School Fish and Shellfish: filleting, cooking and eating!
Kingsley Village, Fraddon TR9 Tel: 01726 869 043
› Events › Interiors › Signage › Exhibitions
Brighten up your image...
www.myfishkitchen.co.uk Based in Mawnan Smith, nr. Falmouth rs Gift vouche r available fo ns! any sessio
Also available: School Visits / Fish Suppers at Yours / Consultancy Work / Friday Fish Night
Annie Sibert T 01326 250642 E annie@myfishkitchen.co.uk
Creative thinking Practical know-how T 01326 372520 F 01326 377243 E info@2020projects.co.uk www.2020projects.co.uk
25 Tregoniggie Industrial Est Falmouth Cornwall TR11 4SN
Fit Cornwall | Nov/Dec 2012 21
Fit Cornwall ad_Layout 1 23/10/2012 12:35 Page 1
Santa is coming to a town near you There won’t be just one Santa coming to town this year, but a whole sea of them! Cornwall Hospice Care’s annual Santa Fun Runs take place on December 1st in Lands End, December 8th in Padstow and December 15th in Falmouth. Men and women, boys and girls, young and old – everyone is welcome to join this Christmas fundraiser. You can choose to run, jog or walk along the route and have a choice of two distances.
2012 it this Embrace the festive spir walk or December and run, jog . in The Santa Fun Run suit, Pull on your free Santa t Dates get involved and suppor Sat 1st Dec: Land’s End Cornwall Hospice Care. Sat 8th Dec: Padstow Sat 15th Dec: Falmouth supported by
Sign up now
Registered Charity No. 1113140
01726 66868 www.cornwallhospicecare.co.uk 22 Fit Cornwall | Nov/Dec 2012
Sign up and you will receive a free Santa Suit! Join us for a mince pie and hot drink after the fun run to continue the merry making... Spaces are limited, so advanced registration is recommended. Sign up now, just £10 for adults and £5 for children For further information contact Rose on 01726 66868 or via email: rwiltshire@ cornwallhospice.co.uk
EVENTS
11.11.12 Remembrance Run Running Location | Marazion Mountsbayharriers.co.uk
11.11.12 Wesup Winter Series Paddle Boarding Location | Falmouth Wesup.co.uk
15.11.12 Green Gym Volunteering Location | Bosigran Tcv.org.uk/greengym
November//events 01.11.12 Show Jumping Clinic Horse Riding Location | Stoke Climsland equine.events@duchy.ac.uk
2.11.12 Starlight Swim Swimming Location | Falmouth devonandcornwallwildswimming. co.uk/swims
4.11.12 Group Walk Cardinham – Bury Castle (9.5 miles) Walking
16-17th Nov Rowvember Rowing Location | St Marys, IOS activescilly.co.uk
18.11.12 Stride Cornwall (10k) Walking Location | Lanhydrock Cancerresearchuk.org/ breastcancerevents
18.11.12 Kernow Show of Strength Weight Lifting Location | Truro Piazza facebook.com
December//events 01.12.12 Santa Fun Run (1 or 2 miles) Family Run Location | Lands End Cornwallhospicecare.co.uk
01.12.12 Hot Chocolate & Sea Swim Swimming Location | St Mawes tim@nearwaterstmawes.co.uk
02.12.12 Ed’s Mince Pie & Mulled Wine 50 Cycling Location |Connor Downs, Hayle Audaxweb.net
06.12.12 Green gym Volunteering Location | Morvah Tcv.org.uk/greengym
06.12.12 Sportivate Get Active Riding Horse Riding Location | St Austell Barguse.co.uk
18.11.12 Cornish Marathon Running
08.12.12 Santa Fun Run (1 or 2 miles) Family run
Location | Jamaica Inn Pensilva Eastcornwallharriers.co.uk
Location | Padstow Conrwallhospicecare.co.uk
22.11.12 Green Gym Volunteering
08.12.12 Wildlife Scenic Tour Kayaking
Location | St Ives Tcv.org.uk/greengym
Location | St Agnes Korukayaking.co.uk
24.11.12 Wildlife Scenic Tour Kayaking
09.12.12 Wesup Winter Series Paddle Boarding
Location | St Agnes Korukayaking.co.uk
Location | Falmouth Wesup.co.uk
9th-11th Nov Rest and Rejuvenation Retreat Wellbeing
25.11.12 Falmouth Mob Match (5 miles) Running
10.12.12 Beginners Running Group Running
Location | Bodmin Moor Treworrahealingcentre.com
Location | Falmouth falmouthroadrunners.co.uk
10.11.12 Coastal & Wild Hedgerow Wild Food Walk Family Event
29.11.12 Race Night Joe Simpson Test Indoor Rowing
Location | Prussia Cove wildwalks-southwest.co.uk
Location | Penryn gym@fxplus.ac.uk
10.11.12 Wildlife Scenic Tour Kayaking
29.11.12 Green Gym Volunteering
Location | St Agnes Korukayking.co.uk
Location |St Ives Tcv.org.uk/greengym
Location | Cardinham ramblers.co.uk/walksfinder/ walkinfo.php
8.11.12 Green Gym Volunteering Location | St Michael’s Mount tcv.org.uk/greengym
10.11.12 Swimming with Fireworks Swimming Location | Port Gaverne devonandcornwallwildswimming. co.uk/swims
Location | Mounts Bay Mountsbayharriers.co.uk
10.12.12 Dreckly Runners & Walk Run Group Running Location | Pool Cornwallsportspartnership.co.uk
15.12.12 Santa Fun Run (1.5 or 3 miles) Family Run Location | Falmouth www.Cornwallhospicecare.co.uk
20.12.12 Race Night Joe Simpson Test Indoor Rowing Location | Penryn www.gym@fxplus.ac.uk
Christmas Swimming Events: St Mary’s Harbour, Scilly
Christmas Eve
Sennen Beach
Christmas Day
St Agnes
Christmas Day
Cadgwith
Christmas Day
Rucklets Beach Bude
Christmas Day
Polzeath
Christmas Day
Gylly Beach Falmouth
New Year’s Day
Harbour Beach St Mawes
New Year’s Day
01.01.13 Brown Willy Run (7m/11km) Runnning Location |Jamaica Inn, Bolventor Trurorunningclub.co.uk
05.01.13 New Year Walk at Sennen Cove Walking Location |Beach Car Park Sennen Cove Cornwallwildlifetrust.org.uk
09.02.13 Walking on Bodmin Moor Walking Location |Minions Village Cornwallwildlifetrust.org.uk
16.02.13 Wild Penwith Moorland Management Volunteering Location |Lanyon Bridge Cornwallwildlifetrust.org.uk
13.12.12 Green gym Volunteering
24.02.13 Fire & Rescue Half Marathon Runnning
Location | St Michael’s Mount www.tcv.org.uk/greengym
Location |Dragon Leisure Centre, Bodmin jmarks@fire.cornwall.gov.uk
Fit Cornwall | Nov/Dec 2012 23
DIRECTORY Aerobics Aerobics Course: 16/01/2013 Location | Truro College £40.00 ptinfo@truro-penwith.ac.uk
Step Aerobics Course: 18/01/2013
Keep Fit Keep Fit Exercise Workout Course: 16/01/2013 Location | Carnon Downs Village Hall £40.00 ptinfo@truro-penwith.ac.uk
Keep Fit – Simple Circuits Course: 17/01/2013 Location | Kea Community Centre £40.00 ptinfo@truro-penwith.ac.uk
Fitness Wild - Strength and Endurance Weekly: Tues/Thurs Location | Gylly Beach, Falmouth £5.00 fitnesswild.co.uk
Pump Weekly: Monday Location | The Core, Falmouth £5.00 thecore.net
Body Attack Weekly: Wednesday Location | The Core, Falmouth £5.00 thecore.net
High Intensity Interval Training Weekly: Friday
Swimming for Improvers Course: 16/01/2013
Zumba Weekly: Tuesday
Location | Truro High School £80.00 ptinfo@truro-penwith.ac.uk
Location | Tolmen Centre, Constantine £5.50 embracedancefitness.co.uk
Tai Chi
Zumba Weekly: Wednesday
Tai Chi Course: 15/01/2013 Location | Devoran Village Hall £60.00 ptinfo@truro-penwith.ac.uk
Tai Chi Course: 16/01/2013 Location | Penwith College £60.00 ptinfo@truro-penwith.ac.uk
Yoga
Educational and Instructors Courses
Yoga (Vinyasa) Course: 14/01/2013 Location | St Ives Comprehensive School £60.00 ptinfo@truro-penwith.ac.uk
Yoga Basic Level 1 Course: 14/01/2013
Sailing
Badminton for Beginners Course: 16/01/2013
RYA Start Yachting Course: 16-17/03/2013
Location | Treliske Preparatory School £60.00 ptinfo@truro-penwith.ac.uk
Location | Mylor Yacht Harbour £475.00 mylorcruising.com
Location | Truro Library £50.00 ptinfo@truro-penwith.ac.uk
No Strings Badminton Weekly: Monday
RYA Day Skipper Course: 23-24/03/2013
Yoga (Iyengar) Course: 16/01/2013
Location | Treviglas School, Newquay £3.00 sh.m.healy@treviglas.cornwall.sch.uk
Location | Mylor Yacht Harbour £311.00 mylorcruising.com
Location | Ludgvan School £80.00 ptinfo@truro-penwith.ac.uk
Capoeira
Swimming
Zumba
Capoeira - Adult Beginners Weekly: Thursday
Swimming for Beginner Course: 16/01/2013
Location | Jason Thomas Dance Centre £6.00 www.facebook.com/CDOCornwall
Location | Truro High School £80.00 ptinfo@truro-penwith.ac.uk
Location | Clarence House £60.00 ptinfo@truro-penwith.ac.uk
Yoga for Improved Mobility Course: 15/01/2013
Zumba Mon/Wed/Thurs Location | Treviglas School, Newquay £4.00 sh.m.healy@treviglas.cornwall.sch.uk
Equestrian
Location | Truro College £98.00 ptinfo@truro-penwith.ac.uk
Zumba Weekly: Thursday
Location | Carnon Downs Village Hall £60.00 ptinfo@truro-penwith.ac.uk
Badminton
BHS Horse Owners Certificate – Level 4 Course: 15/01/2013
Location | St Michaels Hotel, Falmouth £5.50 embracedancefitness.co.uk
Location | Falmouth School £5.00 thecore.net
Location | Jason Thomas Dance Centre £40.00 ptinfo@truro-penwith.ac.uk
Location | Truro College £98.00 ptinfo@truro-penwith.ac.uk
Aqua Zumba Weekly: Thursday
Yoga (Iyengar) Course: 11/01/2013
Location | The Core, Falmouth £5.00 thecore.net
BHS Horse Owners Certificate – Level 2 Course: 16/01/2013
Location | Mabe Community Hall £5.50 embracedancefitness.co.uk
Fit Directory Coming Soon! Advertise your fitness class for £25 Contact: sales@fitcornwall.co.uk
Leader in Running Fitness 08/12/2012 Location | Truro Prep School £110.00 ajmtyas@yahoo.co.uk
RLSS National Pool Lifeguard 16/01/2013 Location | Truro School £270.00 ptinfo@truro-penwith.ac.uk
OCR Fitness Instructing- ETM 16/02/2013 Location | Truro College £325.00 ptinfo@truro-penwith.ac.uk
OCR Fitness Instructing- GYM 16/02/2013 Location | Truro College £255.00 ptinfo@truro-penwith.ac.uk
FdSc Exercise, Health and Fitness September Location | Truro College £6,000 pa info@truro-penwith.ac.uk