Issue 04 October 2016
FREE
TRAINING OUTDOORS BODYWEIGHT CIRCUITS AND RUNNING GRIDS FOR YOU TO TRY
FITNESS CLOTHING THE IMPORTANCE OF HAVING THE RIGHT WORKOUT GEAR
YOGA A POTENT AND
WIN
RIO 2016 CELEBRATING THE
FREE
LIFE-TRANSFORMING PRACTICE
SUCCESS OF SCOTS ATHLETES WHO COMPETED
FANTASTIC GEAR FROM FORTEM SPORTSWEAR (PG.17)
TRANSFORMATION SESSION & RECIPE BOOK WITH INSIDE OUT PT (PG.5)
The dedicated health & fitness magazine for Edinburgh & the Lothians
BODYBUILDING & FITNESS
WE BUILD STRONG BODIES! Whether your goal is to gain size, lose fat or improve your health, Spartan Gym has all the equipment for an honest workout. Cardio Equipment Hammer Strength Machines Free Weights Supplement Shop 109 Unit 1 Restalrig Road, Edinburgh, EH6 7NY – Tel: 0131 561 1310 33 Unit 1 Mayfield Industrial Estate, Mayfield, EH22 4AD – Tel: 0131 663 9898
Welcome Publisher Mark Eaton ehfitness@gladstonemedia.co.uk
Admin/Subscriptions Diane Reid admin@gladstonemedia.co.uk
Design Mad Creative www.mad-creative.co.uk
Disclaimer: The health and fitness information presented in this publication is intended as an educational and informative resource and is not intended as a substitute for any professional advice you may have received. Consult a doctor, healthcare professional, qualified personal trainer, dietitian or nutritionist before undertaking any of the exercises, fitness or nutrition programmes described in this magazine, particularly if you are pregnant, or are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.
Welcome to Issue 4 of EH Fitness – the dedicated health, fitness and well-being magazine exclusively for the people of Edinburgh and the Lothians. As I write this intro, EH Fitness HQ is being hammered with some blustery winds making the warmth of the office more appealing than usual and the thought of venturing outdoors isn’t one that fills me with pleasure. Usually at this time of year, gyms start to get that little bit busier as people, like me, migrate to the comfort of working out indoors but, on page 24 of this issue, we highlight some of the benefits of training outdoors and have great bodyweight and running circuits for you to try. Regardless of where and how you choose to workout, you need the right clothing and footwear and on page 13 we explore just how important this is and give you the opportunity to win new gear courtesy of our friends at Fortem Sportswear. Incredibly, while researching this article, we discovered that 65% of recreational sportsmen and women in the UK wear the wrong shoes for their chosen sport or exercise. Makes you wonder how many injuries could be avoided by wearing appropriate footwear, doesn’t it? This issue also celebrates the success of the Scots athletes who competed in the Rio 2016 Olympics and Paralympics, we’ve got a fantastic article on yoga written by Yoga Scotland’s Carol Godridge and there’s news about an ambitious body transformation challenge that I’ve accepted from Spartan Gym who say they can help me completely change my physique in 3 months. As always, we hope you enjoy the magazine and would welcome any feedback, suggestions or stories you’d like to share with us. Happy reading!
EH Fitness magazine is published by:
All contents copyright Gladstone Media Ltd. All rights reserved. While every effort is made to ensure accuracy, no responsibility can be accepted for inaccuracies, howsoever caused. No liability can be accepted for illustrations, photographs, artwork or advertising materials while in transmission or with the publisher or their agents.
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BESPOKE PUBLISHING
Publishing House, 85 Gladstone’s Gait, Bonnyrigg, EH19 3GA 0131 663 5305 | www.ehfitness.co.uk | www.gladstonemedia.co.uk www.ehfitness.co.uk
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Contents 6 NEWS
Synergy Group Fitness in running for top industry awards; Drumbrae Leisure Centre reopens; Spartan Gym opens in Midlothian; Unlimited winter golf…..and more
13 FITNESS CLOTHING
Why it’s important to get the right gear
17 READER COMPETITION
Your chance to win new workout clothing courtesy of Fortem Sportswear and EH Fitness
18 RIO 2016
Celebrating the success of the Scots athletes who competed at the Rio 2016 Olympic and Paralympic Games
24 THE GREAT OUTDOORS
Exploring the benefits and options for training in the fresh air
30 CYCLING
How strength training over the winter months can improve your cycling performance next year
32 YOGA
Offers a tool box to help us face the challenges of the 21st century
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SPECIAL OFFER
FREE TRANSFORMATION SESSION AND RECIPE BOOK
Small group Personal Training programmes to transform your body and mind, giving you the confidence, knowledge and motivation to lead a longer, healthier and happier life.
Do you...
Lack the motivation to really make the changes that you want? Want to gain control over your eating habits? Feel turned off and demotivated by impersonal gym memberships? Lack encouragement and support from others?
Apply for a Free Transformation Session and Recipe Book at www.insideout-pt.co.uk/transformation-session/
Healthy mind, healthy eating and healthy body...this amazing team will help you achieve all this in your daily routine. Incredible motivation and support is provided by the coaches (and the other members!)...I love it and would recommend it to anyone whatever your goals may be! – Lorna – Inside Out Personal Training
180 Grange Loan, Edinburgh EH9 2EE
Phone: 07763 834718 Email: support@insideout-pt.co.uk
www.insideout-pt.co.uk PTInsideOut
NEWS
Caledonian Foods opens first shop Midlothian based Caledonian Foods, suppliers of fresh quality meats, are opening their first butchers shop in Eskbank, Dalkeith. The family business, established in 1974, has enjoyed tremendous success delivering their ultra-high quality meats and packs to customers FREE throughout Edinburgh and the Lothians and now DELIVERY they’ve decided to open a shop so customers can pop in Edinburgh in and see the huge range on offer. &Located at Unit Lothians 1, Hardengreen Industrial Estate, Dalkeith, they’ll also be exclusive stockists of fine foods including game, corn fed chicken, speciality meats and cheeses, luxury cooking sauces and ready meals…..none of which are available to buy in any local supermarkets or shops. Their range of 100% natural Grade A chicken fillets, steaks, extra lean steak mince and lean thick-cut pork steaks are favourites of many gym goers who appreciate the quality and convenience Caledonian Foods offers with everything delivered straight to your door in one of their fully refrigerated vehicles and all products fresh to freeze.
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Bodybuilders Basics
Exclusively for EH Fitness readers, if you spend just £30 in their new shop and show them your copy of the magazine (or a print of this article), you’ll receive 1 porkSteaks, joint, 1 hand-trimmed pack of bacon and 12 fresh 4 x Sirloin large completely FREE. 2 xeggs 500g Extra Lean Steak Mince For 5more information and to see natural the huge rangeAon x Chicken Fillets – 100% Grade offer, visit facebook.com/caledonianfoods1
Brian Hill Gym Owner & Caledonian Foods customer
4 x Steak Burgers – 95% beef 4 x Pork Steaks – lean, thick cut
The Gym Pack
CrossFit JXL
10 x Sirloin Steaks, hand-trimmed 2 x 1kg Extra Lean Steak Mince 20 x Chicken Fillets – 100% natural Grade A
REGISTER YOUR INTEREST AND START THE NEW YOU
Lewis Benson Caledonian Foods sponsored pro-boxer
The Bulk Box
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Sirloin Steaks, hand-trimmed BELIEVE | ACHIEVE10 | xSUCCEED 2 x 1kg Extra Lean Steak Mince 20 x Chicken Fillets – 100% natural Grade A 8 x Steak Burgers – 95% beef Whether a beginner or accomplished athlete, x Pork Steaks lean, thick cut all workouts are scalable to your4personal fitness – level. 4 x Haddock Fillets, hand filleted Gain strength, power, and get in the best shape of your life whilst having fun! Alison endurance Todd Top female bodybuilder & Caledonian 2 x 100% natural Salmon Fillets Foods customer Come try it out, the first session is FREE. 30 x Fresh Large Eggs Tired of the same routine? Come and experience CrossFit!
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Caledonian Foods Like us on Facebook where you can place your orders and
NEWS
Spartan Gym opens in Midlothian One of Edinburgh’s most highly regarded bodybuilding and fitness gyms has opened a new facility in Midlothian. Located at Mayfield Industrial Estate in Dalkeith, the new Spartan Gym opened on 1st October and whether your goal is to gain size, lose fat or improve your health in general, they have all the equipment you’ll need for an honest workout including cardio equipment, hammer strength machines, free weights and a supplement shop. The existing Spartan Gym in Restalrig Road is a haven for those serious about bodybuilding and lifting weights but it’s definitely a misconception that it’s an intimidating place for non-bodybuilders to visit. Just speaking to a few of the members, it’s clear that everyone is made to feel welcome, the staff and members are all friendly and happy to give advice regardless of your level or ability and the equipment and atmosphere is all conducive to taking your training to the next level.
BODYBUILDING & FITNESS
For more information, visit Spartan Gym’s Facebook page: facebook.com/SpartanGymEdinburghDalkeith
Drumbrae Leisure Centre Reopens Following a £1m+ investment, Drumbrae Leisure Centre reopened its doors on Monday 3rd October and while the results of some of the investment will be easy to see, others will be less so. As well as the building and equipment, Edinburgh Leisure has invested in technology to cut down on customers’ frustrations around queues and they’ve also made Drumbrae more environmentally friendly. So what can you expect now: more fitness classes, a brand new low intensity fitness studio and the existing studio has been refurbished; a brand new cycle studio with Matrix bikes and a brand new programme of cycle classes; the gym – which was upgraded a few months ago with the latest equipment – has been added to with extra space created and new gym classes will be launched; there’s a new sauna in the pool area; improvements to all the changing areas, toilets and showers; a makeover in reception…..and Cafe 4 Good – a forward thinking Social Enterprise set up to make a difference to unemployed people with a focus on standards of service, first class training and employee development – will be providing great food. To find out more, visit: edinburghleisure.co.uk/ venues/drumbrae-leisure-centre
DARE FITNESS IS ON FACEBOOK & INSTAGRAM
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NEWS
Lothian gym shortlisted for top industry awards
Synergy Group Fitness has been shortlisted for two prestigious fitness industry awards, beating off strong competition from across the UK to make the finals. The gym has been shortlisted in the ‘Regional Gym of the Year – Scotland’, and ‘Group Fitness Gym of the Year – UK’ categories at the National Fitness Awards, an annual event which recognises excellence and achievement in gyms throughout the country. Synergy Group Fitness was established in 2014 and offers an alternative to traditional group fitness routines and creates a more inclusive, challenging and fun approach to exercise in Livingston and Edinburgh. They offer nutritional support and a variety of bespoke fitness classes from Small Group Personal Training, Kettlefit, HIIT, Fitmoms and RAW- Functional, athletic strength and metabolic conditioning training. Synergy Group Fitness founder and owner Ross Paterson said: “It is an honour and a privilege to be recognised by the National Fitness Awards in not one
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but two categories. Both nominations recognise the hard work and commitment of everyone at Synergy as it really is a team effort. We pride ourselves on offering fun, friendly fitness solutions which clients will not only enjoy being part of, but will also get great results. For me, personal training and fitness has always been about two things, ensuring my clients love their fitness experience and that they are getting the results they’d expect from their hard work.” National Fitness Awards’ director Judith Halkerston said: “The quality and quantity of National Fitness Awards’ entries just keep improving year on year and everyone who has been shortlisted this year should be really proud of their achievement so far as competition was so strong and standards so high.” To find out more about Synergy Group Fitness, visit: synergygroupfitness.co.uk or facebook.com/pages/Synergy-GroupFitness/208001465956189
NEWS
Bounce Back to Netball The ‘Bounce Back to Netball’ (BBN) concept is a legacy initiative designed by Netball Scotland to respond to the positive impact of netball on the Scottish public following the Glasgow 2014 Commonwealth Games. It provides the opportunity for people of all ages and abilities over the age of 16 to ignite or rekindle their passion for netball by participating in regular fun, safe and affordable sessions which will have a positive impact on health and well-being. Many existing clubs, local authorities and community groups provide opportunities for recreational netball and the BBN Programme aims to build on their good practice to empower people to bounce back to netball. One such group to have become involved is Netball for All which is run by mum of three, Kate Kitchin. Two years ago, fed up with lonely running, Kate wanted to get involved in a fun team sport to keep fit while her children were at school so started the social netball club. Now with a large number of players regularly turning up – some of whom haven’t played for around 20 years and others who are new to the sport – the Club is very successful and has taken part in 3 netball festivals. Netball for All meet at the Crags Sports Centre on a Monday morning 9:30-10:30 and costs only £4 pay as you play but with other clubs operating from four different locations across Edinburgh and the Lothians, you’re surely not far from getting involved. For more information, visit: bounceback.netballscotland.com
WE’RE HIRING COMMISSION BASED SALES EXECUTIVES Gladstone Media, publishers of this very magazine you’re reading right now, are looking for confident, friendly, success-driven sales people to sell display advertising in EH Fitness. Working from home on a commission only basis, you will be paid up to 40% of the value of every advert you sell and with the commission structure being uncapped, the amount you earn is entirely up to the effort you put in. Commission payments will be made every two weeks and immediate interviews/starts are available. FOR MORE INFORMATION AND TO DISCUSS THIS OPPORTUNITY IN CONFIDENCE, CALL US TODAY:
0131 663 5305 / 07443 425125 OR APPLY BY EMAIL: mark@gladstonemedia.co.uk www.ehfitness.co.uk
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NEWS
Unlimited Golf This Winter! As the summer begins to fade you’ve got plenty of opportunity to keep your golf on par with Edinburgh Leisure’s Winter Golf Pass which launched on 1st October. This fantastic pass allows unlimited golf on Braid Hills, Silverknowes, Carrick Knowe, Craigentinny, Portobello and the Wee Braids golf courses through until 31st March 2017.
For more information call 0131 447 6666, email: info.braidhills@edinburghleisure.co.uk or visit one of the courses where you can fill in an application form.
You can pick up your Pass for only £120 with no joining fee and full membership benefits and, if you need more reasons, how about these: main greens in play all winter (except during minor, short term maintenance projects); discounted rate to join Edinburgh Leisure Golf Club, allowing you to gain or maintain your handicap (for more information on Edinburgh Leisure Golf Club, visit edinburghleisure.co.uk/activities/ golf); 10% discount if transferring to a full membership in April 2017; up to 25% off other Edinburgh Leisure activities including gym, swim, racquet sports and climbing.
Spartan Gym & EH Fitness Body Transformation Challenge Coinciding with the opening of Spartan Gym’s new facility in Mayfield, Midlothian, the Publisher of EH Fitness magazine has accepted a challenge from the bodybuilding and fitness gym that they can transform his physique in just 3 months. Under the guidance of Spartan’s John Wynne – a bodybuilding champion – 44 year old Mark Eaton will be put through his paces over the next 12 weeks with regular updates on his progress being posted on the EH Fitness Facebook page and full reports, including no holds barred photographs, being published in the December and February issues of the magazine. “This is a mammoth challenge.” Mark says. “Like many readers of EH Fitness magazine, I’ve fallen in and out of love with keeping fit over the years and a combination of regularly lunching at my desk and a busy social calendar has led to the weight piling on, especially my upper body, and while I’m no couch potato, the guys at Spartan Gym will definitely have their work cut out
BODYBUILDING & FITNESS
to transform my physique by losing fat and building muscle.” Commenting, Spartan Gym’s John Wynne said: “The older we get the more I realise how important weight training is. It now makes up the majority of my workouts. And if you are middle aged or beyond, I encourage you to make this a regular part of your exercise routine. The fact is, even though you might not care as much about how your muscles look as you did in your 20s (but then again you might!), you should certainly care how your muscles function. Without regular weight training, you muscles will atrophy and lose mass. Age related loss of muscle mass is known as sarcopenia and if you don’t do anything to stop it you can expect to lose about 15% of your muscle mass between your 30s and your 80s.” To follow Mark’s progress, make sure you check in regularly to the EH Fitness Facebook page and look out for the full report in future issues of the magazine.
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FEATURE
Fitness Clothing Why It’s Important To Get It Right So, workout clothing might not be top of your list of things to consider when you’re planning your workout routine…..after all, you’ve got shorts and t-shirts in the dresser that will do the job just fine, right? Wrong! Having the right clothing is important for a number of reasons and EH Fitness is here to tell you why it’s worth spending some time and money selecting the right workout clothing for you. Many of the reasons for having dedicated fitness apparel are psychological. Workout clothing puts you in the zone. Your mind-set can have a huge effect on the success of your fitness or bodybuilding training, so pay close attention to this. If you think about it for a moment, you’ll realise that if you go to the gym or workout at home in your regular clothes, you’re much less likely to take your training seriously. You will not pay so much attention to form or treat this as an important activity in your life.
Having the right clothing also increases your confidence. When you look like somebody who works out, you will feel and act like somebody who works out, but it’s also important for comfort too. It’s vital that your body can move freely during your training program, so you will not want anything too tight or restrictive. Your training program should only be limited by your body’s strength and endurance, not by your clothes. Heavy fabrics are out; stretch fabrics are in. Tanks that leave the armpits open can prevent your workout clothing becoming uncomfortably sweaty. Tanks are also great for showing off the results of your training. Arms, shoulders, backs and even the chest and abs are clearly displayed in a well-designed tank. It may seem weird to be thinking so much about fitness clothing, especially for guys, but consider this – pretty much everything important that we do has special clothes. Big events like weddings
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FEATURE and funerals, of course; but even things that we do every day have their own ‘costume’. Most people wear different clothes for work than they would wear at the weekend, even if there are no dress rules for their job.
...for Women When it comes to women’s fashion there really is no territory off limits and that includes clothing for fitness and exercise. If you’re concerned about how you look when you go to the gym or to workout then you’re not alone. It’s a good thing that more and more fitness clothing brands have come out with various styles that women can choose from to wear when they workout including sports bras and tops as well as all types of leg wear from shorts through Capris to sweatpants. Short skirts suit some sports like tennis and badminton, while anybody including yoga in their workout will prefer leggings that allow a full stretch without flopping the way that other pants might. But before you run off to the nearest sports clothing store, here are a few factors to consider when you are looking to buy fitness clothing: • Comfort and ease of movement – being comfortable in your fitness clothing is probably the most important factor to consider. There is no sense in buying beautiful and stylish workout clothes if you don’t feel comfortable in doing various movements wearing it. The trick is to find the workout clothes that move with your body. You also have to make sure that it fits you perfectly in order to achieve that certain ease of movement. • Fabric used – Another key factor to consider is the fabric used in your workout clothes. The best kind is a stretch cloth that has an airy feel to it in order to avoid the heavy and sticky feeling that comes from intense sweating. Luckily many fitness clothing manufacturers use synthetic fabrics that are airy, light, and even absorb sweat. Plus they use materials that help your body stay in place.
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• Quality – Just like with anything that we buy, quality is always of key importance and the same goes for choosing the right workout clothes. Workout clothes are meant to withstand repetitive use and frequent washing, and it’s important to make sure that what you’re buying won’t easily deteriorate in just a few washes. • Money’s worth – Workout clothes should also be considered an investment just like any other clothes are. It’s very easy to find bargain and cheap workout clothes but they might not last long or aren’t that comfortable. It’s important to choose wisely in order to get your money’s worth and it’s also okay to spend a little more to ensure that you will be comfortable. • What looks good on you – Design may be the least important factor but many women still want to look great while working out. This is where the ‘style’ factor comes in. If you want to look stylish even while working out make sure that what you are wearing suits your figure.
The importance of a well-fitted sports bra According to a University of Portsmouth study, the movement of a woman’s breasts during exercise can range from 4cm during a walk to 15cm when running, and researchers have found that this multi-directional movement can cause breast pain, which affects one in three women. Exercising with poorly supported breasts can not only cause pain and sagging, it can cause embarrassment and put women off physical activity. In fact, a study by the university’s Research Group in Breast Health (RGBH) found that the women surveyed claimed breasts (specifically breast discomfort, breast pain and feeling self-conscious about their breasts) were the fourth biggest barrier to exercise after lack of motivation, time and poor health. Dr Joanna Scurr, who heads the RGBH, says exercising with a well-fitted sports bra is just as important as running in the right type of trainers.
FEATURE “You wouldn’t go running without a decent pair of trainers, so don’t exercise without a sports bra to protect your breasts. Regardless of breast size, a well-fitted sports bra can make the world of difference to your workout, as well as your general health and well-being.”
• Consider Your Comfort Zone – There may be parts of your body that you would prefer to conceal, such as your belly or legs. Find clothes that hide imperfections or flatter your form. You can find many styles suitable for people of all shapes and sizes.
Research suggests however that most women, perhaps over 70%, wear the wrong bra size and in a survey of 1,285 female runners at the 2012 London Marathon, one in three said they had experienced breast pain with over half of the women (54%) claiming it was brought on by moderate exercise. “Despite these findings, the majority of women did nothing to overcome their pain,” says study lead Dr Nicola Brown, a senior lecturer at St Mary’s University, Twickenham and RGBH member.
• Type of Material – You can sweat a lot while working out. For this reason, find clothing made from light and absorbent material. They allow your skin to breathe and help you stay cool and comfortable. Many workout clothes are made from synthetic blends that wick moisture away from your skin. Avoid pure cotton shirts – they absorb and retain moisture and can become wet and heavy the longer you exercise.
Whether it’s for exercise or not, a correctly fitting and supportive bra can alleviate breast pain, and help to prevent back and neck pain, as well as irreversible breast sag. Wearing a well-fitted bra may also potentially reduce the need for breast reduction surgery. Importantly, “It can also help women to look and feel their best,” says Dr Brown.
...for Men When choosing your workout clothes your primary consideration should be comfort. You won’t be able to exercise well if your workout clothes fit badly or are inappropriate for the activity. By choosing the right clothing you’ll be able to move freely and get the support you need. You’ll also feel motivated to exercise more and take charge of your health. So, what should you consider when choosing fitness apparel: • Type of Activity – Obviously, you need clothing that’s suitable for the activity you’ll be engaging in. There are workout clothes designed for the gym, yoga, running, swimming, biking, etc. Choose your exercise clothes accordingly. For example, compression shorts are great for biking. You can also wear them under your running shorts to provide support and prevent chafing.
• Size of Fitness Clothes – Sizes can vary between different brands, even between different styles from the same brand, so it’s important you make sure you’re getting the right size that’s suitable for a comfortable workout. Oversized clothing can get in the way of your exercise activity and can even be dangerous, especially in the gym. The rightfitting clothes will allow you to exercise freely. Check your workout clothes for flexibility, support, stretchiness and non-chafing. • Undergarments – When choosing fitness clothing, men often forget about undergarments. This is a big mistake because the right undergarments will ensure that you will have a safer and more effective workout. Men need a well-constructed athletic supporter. Consider wearing compression shorts to prevent your inner legs from rubbing together and causing thigh chafing. • Socks – Socks are also important for your workout. They should be able to absorb sweat while providing protection for your feet. • Price and Quality – People sometimes sacrifice quality in order to get cheaper prices. When choosing men’s fitness clothing, choose the best quality that you can afford. Fortunately, you can now get high quality workout clothes at affordable rates.
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FEATURE
Choosing sports shoes and trainers Sports shoes are probably the most important piece of fitness equipment you’ll buy so it’s vital to pick the right pair but that’s not always easy and you may feel overwhelmed by the choices available to you, particularly since the athletic footwear industry introduces more technologically sophisticated shoes with new designs and features every year. Well-crafted ads and television commercials tout these features but offer little in the way of advice in selecting the shoes that match your feet. One brand does not meet the needs of everyone, and the latest innovation or most expensive shoe with all the features may not be your best choice. There are big differences in the way various sports shoes support your feet and this means it’s not good for your feet if you play football or tennis in the same trainers you use for jogging, for example. Mike O’Neill, from The College of Podiatry, says serious back, knee and hip pain, Achilles tendonitis, shin splints (leg pain), traumatised toes and painful blisters are some of the conditions people wearing ill-fitting trainers may face. “Unfortunately, 65% of the UK’s recreational sportsmen and women wear the wrong shoes for their chosen sport,” he says. “Trainers are the
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“65% of the UK’s recreational sportsmen and women wear the wrong trainers for their chosen sport” most important piece of fitness equipment you’ll ever buy, and changing what you wear on your feet can prevent injuries.” The College of Podiatry have created a 28-page booklet providing advice on how to look after sporty feet. To read the booklet, follow this link: http://bit.ly/2ckcO3f So wearing the right fitness clothes helps your training program in many ways. It puts you in the zone for getting fit. It means that your mind will be much less distracted than if you went on wearing the same T shirt that you had on all day. Finding it hard to believe that the right workout clothing could actually improve your performance? Try it.
READER COMPETITION
Fortem are a UK based, men’s and women’s gym and fitness lifestyle brand inspired by the American West Coast and its dressed up but laid back style and fashion. We create, design and engineer a unique range of activewear, CrossFit and fitness lifestyle apparel and clothing, infused with a true sense of refined style, ultimate comfort and truly limitless functionality. At Fortem we aim to provide you with a range of versatile activewear and fitness lifestyle apparel that allows you to not only perform to the best of your ability, thanks to the limitless functionality engineered into each piece of our apparel, but to also ensure you remain truly comfortable and looking your best whilst wearing it. Having launched in early May of this year, Fortem is still very young and only just beginning its journey to bring quality, affordable apparel to the fitness lifestyle market. However, whilst still being very new in its development, huge work has gone in to the design and manufacturing of each and every single piece of apparel in the range to ensure pure and true quality throughout. Our latest release, on Sunday October 2nd, included a brand new range of fitness lifestyle apparel that you will definitely not want to miss! So be sure to head across to our website and check out the new releases and to make sure you don’t miss out. Become Powered By Fortem | Embrace What You Will Become
WIN! EH Fitness has teamed up with Fortem to give one lucky male, and one lucky female, the opportunity to win a stash of Fortem apparel. The lucky man will get their hands on Fortem’s Pure shorts and Joggers, along with a Limitless T-Shirt, all coming together to total a cool £55. Whilst the lucky woman will win their gym apparel fix in the form of Fortem Limitless capris, a Pro Performance tank and a Limitless ¼ zip, again attaining a grand total of £55 worth of apparel! TO ENTER: For a chance to win, visit www.ehfitness.co.uk by 9am on 25th November 2016 where you can enter your email address and register for the competition. The winners will then be selected at random and notified by email. The winners will also be announced in Issue 5. www.ehfitness.co.uk
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FEATURE
YOU’VE DONE US PROUD! First Minister Nicola Sturgeon has paid tribute to the hard work and dedication of all the Scots athletes who competed at the Rio 2016 Olympic and Paralympic Games.
“Their performances will have inspired the next generation of young talent coming through the ranks…..[they] have done themselves and their country proud and they all deserve huge congratulations.”
At the Olympic Games, the Scottish competitors who took part individually or in team events won four gold medals, seven silver medals and two bronze medals, making this the most successful overseas Olympics ever for Scottish athletes.
Stewart Harris, Chief Executive of sportscotland, said: “The performances of the athletes on Team GB and ParalympicsGB in Rio have been absolutely phenomenal. Their efforts have captured the imagination of the nation, and no doubt inspired the next generation to emulate their achievements.
At the Paralympic Games, the Scottish competitors who took part individually or in team events won five gold medals, eight silver medals and four bronze medals – exceeding their tally from London 2012. All in all, 28 Scots scaled the podium in Rio and many other athletes broke national records, recorded personal bests and surpassed expectations and targets.
Your dedication is truly inspiring The First Minister said: “There is no higher honour than competing on a global stage and all our sportsmen and women have done Scotland proud as part of Team GB and ParalympicsGB. “Both the Olympics and Paralympics have been fantastic Games and the teams have been brilliant from start to finish. The dedication of our athletes is truly inspiring and I am delighted that they have been so well rewarded for their efforts. “People right across the country have been glued to the telly cheering the team on – with some very late nights as a result. There have been heroic efforts throughout the two teams and the results we’ve seen are testament to the hard work and dedication they, their families and their coaches have put in.
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“This success has not happened by chance. We have been building a world class system at every level for many years now. From schools and clubs, to the athletes performing on the world stage, we have been working with our partners to ensure that the connections are there to give aspiring athletes a clear pathway to progress in their chosen sport. This has been an extremely successful period for Scottish athletes on the world stage “From the Olympics and Paralympics in London and Sochi, to the incredible medal haul of Team Scotland in Glasgow, and now the best ever overseas Olympic Games in Rio, it’s a very exciting time for Scottish sport. “Congratulations to all of our inspirational athletes on their terrific performances. Also, it is the tireless work done by the whole support system of families, coaches, volunteers, clubs, schools, sports and the experts at the sportscotland institute of sport, who help those athletes deliver success consistently on the world stage.”
FEATURE
Medals won by Scots at Rio 2016 Olympics
Medals won by Scots at Rio 2016 Paralympics
GOLD (4)
GOLD (5)
Katie Archibald: Cycling (Track; Team Pursuit) Callum Skinner: Cycling (Track; Team Sprint) Heather Stanning: Rowing (Women’s Pairs) Andy Murray: Tennis (Men’s Singles)
Jo Butterfield: Athletics (F51 Club Throw) Libby Clegg: Athletics (T11 200m) Libby Clegg: Athletics (T11 100m) Karen Darke: Cycling (Road; H1-3 time trial) Gordon Reid (pictured): Wheelchair Tennis (Men’s Singles)
SILVER (7)
David Florence: Canoe Slalom (C2) Callum Skinner: Cycling (Track; Men’s Sprint) Katherine Grainger: Rowing (Double Sculls) Polly Swann, Karen Bennett: Rowing (Women’s Eight) Mark Bennett, Mark Robertson: Rugby 7s Stephen Milne, Duncan Scott, Robbie Renwick, Dan Wallace: Swimming (4x200m Freestyle Relay) Duncan Scott: Swimming (4x100m Medley Relay)
SILVER (7)
BRONZE (2)
BRONZE (4)
Sally Conway (pictured): Judo (Women’s -70kg) Eilidh Doyle: Athletics (4x400m relay)
Maria Lyle: Athletics (T35-38 4x100m relay) Stef Reid: Athletics (T44 Long Jump) Neil Fachie: Cycling (Track; Tandem B 1000m time trial) Alison Patrick, Hazel Smith (Guide): Para-triathlon (PT5) Scott Quin: Swimming (SB14 100m breaststroke) Andrew Mullen: Swimming (S5 50m backstroke) Gordon Reid: Wheelchair Tennis (Men’s Doubles)
Maria Lyle: Athletics (T35 100m) Maria Lyle, athletics (T35 200m) Andrew Mullen: Swimming (S5 200m freestyle) Andrew Mullen: Swimming (S5 100m)
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THE SCOTS ON PARA GB
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“Jingle All the Way for Charity’’ Saturday 3rd & Sunday 4th December 2016 Inverleith Park Edinburgh This year’s Great Scottish “Edinburgh Christmas Run” hopes to attract runners from all ages and abilities to raise vital funds for their own charity and improve on their PB as the races are chip timed.
The rewards for taking part include, a fabulous collectors medal, a great goody bag, some good old fun, enjoyment and activities for all the family and of course, the chance to smash your own PB!
“We don’t really want to start promoting Christmas at this time of year, but we do want all our entries to be fit and ready to take part in our annual Edinburgh Christmas 5k & 10k runs” – says Great Scottish Events, co-organiser - Terry Crossley.
Further events over the weekend will include; a Santa Parade & Toddle, The Edinburgh Christmas 10k Walk through the Botanic Gardens, a Tinsel Walk for Elderly/ Disabled, Santa Grotto with his reindeer, Christmas Fair and kids activities.
The runs are now a UKA permitted event with a limit of 500 runners for each race. Therefore, space for participation is filling up, as last year the organisers had a rush of late entries.
Further information visit: www.greatscottishevents.org.uk / www.christmascharityfestival.com
Organisers, Great Scottish Events are a local ‘not-forprofit’ company and welcomes both experienced and amateur runners to their events to get fit, have fun and support any charity who wishes to get involved.
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Email: info@greatscottishevents.org.uk Contact: Andy or Terry on 0131 620 0190 or 0131 208 2500
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FEATURE
THE GREAT OUTDOORS
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You are in it at some point everyday but have you ever stopped to look around and consider the benefits of training in the great outdoors? It doesn’t matter if you live in the countryside, town or city, training outside is an easy option for everyone says Brian Fernie.
FEATURE Most people only think of running when you speak to them about training outside but this is far from the truth when it comes to this brilliant free way of training. There are lots of options for training outdoors and many benefits including: • Variable terrain – it doesn’t matter where you are, the terrain will vary – roads and paths have dips and kerbs, other pedestrians, street furniture….all of these must be navigated • S tride change – it is a proven fact that your stride quickens and lengthens outdoors compared to treadmill walking or running, and there’s more ankle flexion when you are training outside • A erobic benefits – exercising outdoors in fresh air offers increased aerobic benefits. The more air you can inhale aids in regulating our breathing technique. Better technique increases stamina. More oxygen to the muscles reduces that hydrogen lactic acid build-up in the muscles which leads to cramping, muscle inhibition, and rapid shortness of breath • C alorie blast – again, another proven fact is that people who train regularly outside burn more calories than those working out inside • E ndurance – most people training outside say they go for longer as they lose track of time owing to various factors listed in this section • S treet furniture/natural objects – there’s always something to jump over, balance on, push, pull, throw • V itamin D – this is produced by our bodies in reaction to sunlight on our skin. Vitamin D helps improve serotonin levels which regulate immune and neuromuscular systems and helps with moods, sleeping and alertness
• Feel good factor – exercising outside is proven to create greater feelings of revitalization, energy, calmness and positivity, according to a report published in Environmental Science and Technology. • It’s open 24/7 • Best of all…..it’s free Don’t panic if you’re not sure what to do other than running, we have put together some quick fire body weight circuits to help you. Circuit 1: AMRAP Complete all exercises in the Bodyweight Set (as shown on Pg.27) back to back, 1 minute per exercise followed by 10 seconds rest. Aim to complete as many reps in the minute as possible. Repeat Circuit 1 once more. Circuit 2: Power Set Complete 4 sets of each individual exercise in the Bodyweight Set as follows: Set 1 – 60 seconds continuous Set 2 – 40 seconds on, 20 seconds rest Set 3 – 30 seconds on, 30 seconds rest Set 4 – 20 seconds on, 40 seconds rest Move to next exercise and repeat (i.e. 4 sets of Squat Jumps followed by 4 sets of Incline Press-Ups……). Once completed, repeat Circuit 2 once more. Circuit 3: Rep & Sprint Complete 10 reps of each exercise in the Bodyweight Set with a 5-10 metre sprint between each exercise. Complete 3 rounds of reps/sprints for each exercise before moving onto the next exercise.
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FEATURE Bodyweight Set • Squat Jumps: With feet shoulder distance apart, squat down to touch the ground then drive yourself upward until you jump off the ground, hands reaching up to the sky. If this movement is too intense, take the jump out. Be sure your chest remains forward and weight back in the heels to take pressure off the knees, and land softly and quietly on both feet. Great for all the muscles in the lower body, from calves to quads and hamstrings, to hips and core. • Incline Press-Ups: Find yourself a park bench, wall, log, bike stand, etc., get into a press up position with your hands on the street furniture you have chosen, ensure your back is straight and spine in a neutral position, lower your whole body ensuring your hips don’t sag until you are one inch from the bench, return to start position, exhale on the way down inhale on the return. • T Press-Ups: On a wall or incline or bench, as for incline press ups. Hold the body still for 1-2 seconds, execute a press up as before however as you return to the up position, shift your weight to one hand as you rotate your body, stacking feet on top of each other and raising top hand to the sky. Hold 1-2 seconds, then back to the press up position and repeat the process to the opposite side. Great for core stabilization, shoulders, triceps and pectorals. • Gun Drills: Find a level patch of ground and start in a deep lunge position, right leg forward, left leg back, torso upright. In one smooth motion, drive yourself up with both legs, switching foot positions in mid-air so that left comes forward and right back. Put your hands in a boxing position or use them in a running position in relation to your legs. Great for quads, hamstrings, and glutes.
• Hip Extensor Lunge: Stand about 18 inches away from an 8-12” wall or curb, hands on clavicles. Take a long stride forward and drop into a lunge as above in the gun drills exercise then press back with that leg and repeat to the other side. Great for quads, hamstrings, and glutes. • Knuckle Squats: Stand with your feet together, bent over and place your fingertips below your toes. Bend at the knees keeping your hands in place and heels down, soon as your butt gets low enough, straighten your legs, keep everything in place. Great for the quads and hamstrings. • T riceps Dips: on a step, place your hands hip distance apart, facing out, and lower your butt down close to the step so that you approach a right angle to the elbows. Ensure your legs are slightly bent and your toes are up facing towards the sky, so you are on your heels. For extra difficulty have your thumbs touching or crossover. Press back up. Great for triceps. • Speed Skater: crouch down low with upper torso parallel to the ground and arms behind your lower back, as though you are in a speed skating stance. Keep your torso low and push off your left leg and “catch” yourself on the right leg, pause as the legs come together under you, then push off the right leg and catch yourself on the left. Aim to cover 1-2 meters laterally, great for abductors and hips. If bodyweight is not your thing then try the running grids shown on Pg.28.
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Running Grids • Number box: find somewhere like a football pitch that has lines in a box formation, then it’s simple….. the length of the box is line number 1, the width is line 2 and the diagonal is line 3. Set yourself a target number (i.e. 21) then sprint the fastest way possible to hit that number, i.e. 7 x line 3’s or lines 3, 2 + 1 x 3 + 1 x line 3. Repeat as desired. • Sprint box: sprint the length of a football or rugby pitch then jog the width and repeat till one round is complete. Beginners should sprint the width and jog the length until one round is complete then rest for 60seconds before repeating in the opposite direction. Intermediates – as per Beginners but with only 30seconds rest. Advanced – continuous, no rest. • Fartlek: granted it’s a strange sounding word but it means ‘speed play’ in Swedish and is a training method that blends continuous with interval training. One example of Fartlek training is Lamppost running where you walk/jog/sprint between lampposts depending on your fitness level, i.e: Beginners – walk to the first lamppost, jog to the second then sprint to the third Intermediates – jog for 2 lampposts then sprint to the third Advanced – jog to the first lamppost then sprint to the third As always, please ensure you contact a fitness or health professional before conducting any new form of exercise regime, and ensure an adequate warm up and cool down are conducted. Brian Fernie MMA CSCC is a leading combat sports strength and conditioning coach, international presenter and author working with athletes from all levels and sports and owner of T.O.D Coaching Gym and dojo, T.O.D Combat and T.O.D Physical Training Institute
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FEATURE
Strength Training for Cycling
Take your riding to a new level It’s that time of year where you’re feeling the benefits of the last 6 months of summer cycling. You’re lighter, riding further, faster and for longer. Your love and enthusiasm for cycling is at an all-time high. Fantastic. However, winter is coming and for the keen cyclists, this means fighting the cold, dark, wet weather. For the newbies or good weather cyclists, that means hanging up your bike until spring and losing all your fitness, and starting from square one again. That doesn’t need to be the case for either group of riders, according to Richard Lord. A well planned, resistance based strength program will not only keep you going over the winter, it will improve your cycling performance next summer. The role of strength and conditioning (S&C) in endurance cycling has long been a controversial issue among cyclists, coaches, and cycling scientists. In spite of such reluctance, the incorporation of strength training in endurance cyclists’ preparatory period for a new season has received increasing attention during the last 2 decades.
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What is strength and conditioning? S&C is lifting heavy weights and building big muscles right? Wrong. S&C encompasses the entire development of the athlete and what is needed to improve physical performance as well as injury prevention. This includes plyometrics, speed and agility, endurance and core stability with strength training being just one piece of the jigsaw. That said, for endurance cyclists, the first stages of your winter training program should include a quality resistance based program. You may see an increase in weight due to muscle gain during this period. This, in turn will have a detrimental effect on our power to weight ratio (expressed in watts per kilogram). But let’s be honest…..we can all lose more body fat than we will put on muscle mass. Program Structure First of all, you need to work out your cycling strengths and weaknesses. Include within this review any injuries, cycling related or not. This may include lower
back pain, chronic fatigue after x+ hours of cycling, inefficient pedalling style, one leg stronger than the other, etc. From there you should design a program to include 4 lower body exercises, plus abdominal and upper body exercises. Perform these 2-3 times per week (depending on time available to train). For optimal outcomes, it is recommended maximal effort in the concentric, cycling-specific phase. The concentric phase should also be performed as quickly as possible, while the eccentric, non-cycling-specific, phase should be performed more slowly (lasting 2 – 3 seconds). Using a Back Squat as an example, from the starting position, lowering to a seated position should take 2 – 3 seconds followed by an explosive movement (lasting ~1 second) back to the starting position. You may feel some muscle soreness or heavy legs for the first 2-3 weeks of strength training so it is important to take it easy with any endurance training while on the bike. For this reason, you should start weight training as soon as possible as endurance
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training has a lower priority in the phase of the season. Technique, technique, technique It’s important to remember that S&C is not just about performance gains, but also injury prevention. Therefore, technique has a far higher priority than moving as much weight as possible. A Back Squat for example not only works the muscles in the legs, but also core and upper body. If you have a weak lower back, lifting a heavy weight with poor technique could have a catastrophic impact on life in general, not just your cycling!!
Get professional advice Writing a personalised S&C program can be a daunting task. In order to get the best possible training plan (based around your goals for next year), you should work with a discipline specific coach. British Cycling qualified coaches cover Road & Time Trial, Mountain Bike, Track and BMX. Don’t just join a gym and work out in silence. There are professional staff on hand to oversee technique, weights and progressions, so ask them for advice and technique. You may also want to enlist the services of a qualified Strength and
Conditioning coach or personal trainer. If this is the case, don’t go for any old trainer. Ensure that they have a keen interest in cycling and training cyclists. About the Author Richard Lord was a Scottish Cycling Development Coach, where he won the Sainsbury’s UK School Games as Team Manager for Scotland South in 2011. He has a degree in Sports Science and is a British Cycling Level 3 Road and Time Trial coach. He now owns Equipe Cycle Coaching where he enjoys supporting sportive and road racers to achieve their goals.
“Since working with Richard I’ve lost 2st and now I’m fitter, stronger and more skilful than ever before. I love riding my bike” PAUL SORRENSON SPORTIVE ENTHUSIAST
Cycle Coaching
www.equipecyclecoaching.com Contact Richard Lord: 07539 677 118; richard@equipecyclecoaching.com facebook.com/equipecyclecoaching twitter.com/equipe_coaching
FEATURE
Yoga An ancient science for the modern world The origins of yoga are lost in the mists of time, but evidence in cave paintings demonstrates the existence of yoga practices as much as 10,000 years ago, long before any of the ancient yoga texts and philosophies were written. Today, the practice of yoga is growing all over the world as thousands of people discover that it offers a tool box to help us face the challenges of the 21st century. Yoga Scotland’s Carol Godridge sets the scene. Many people come to yoga for purely physical reasons – typically with bad backs or knee problems or general stiffness, and they want to be more flexible. Others have heard that yoga is good for helping with stress and they seek calmness and respite from the hurly burly of modern life.
encourage you to stretch and to work with your body where it is at that moment.
The wonderful thing about yoga is that it does indeed work with both body and mind and it can help us in so many ways. It can also work for people of all ages and abilities.
There are classes for older, less mobile people, classes for people with disabilities, learning difficulties, cancer, addiction problems and prisoners for example. And of course there are hundreds of classes for people who have none of these specific difficulties – and for children too. Everyone can do yoga because yoga starts where you are and where your body is. I have a weekly class in which no one is under the age of eighty years old – and some of them do the practices sitting in a chair.
I wish I had as many pound coins as times people say to me “Oh I couldn’t do yoga. I’m much too stiff”. It’s such a strange thing to say really – because that’s one good reason for starting to do yoga! A beginners’ class will
One of the earliest things to learn in a beginners’ class is how to breathe in the lowest part of our lungs – most of us just use the upper part of the lungs and never experience either the physical benefits of
I’m too stiff to do yoga!
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“A typical yoga class will include time spent letting go of the outside world” As a Yoga Teacher of 16 years, and a Teacher Trainer of over 5, Victoria Cunningham-Downey is often asked what differentiates yoga from other styles of exercise and, for her, it’s simple. The breath! “We breathe consciously in Yoga and this conscious awareness is the missing link between body and mind or between past and future. I often tell my students that the body represents the past, and we can see this through old injuries, while the mind represents the future, which we can see with the constant planning and scheming we do all day, not to mention the dreaming that we do at night. The thing that brings the body, or past, and the mind, or future, together is the breath.
greater amounts of oxygen in the blood stream nor the calming effects of diaphragmatic breathing. The breath is paramount in yoga. That’s one of the many ways in which it differs from ‘exercise’ regimes. We bring the mind into the practice, relaxing and breathing into postures with no force, moving the body as far as it can at any one moment, and the prize is in the process rather than the goal.
Bringing the mind into the practice Within a few weeks of starting a class I see the change in students’ faces as they move into and out of postures (known as asanas), as they learn to focus inwardly and to use the breath and the subtle energy (known as prana in yoga) in the body to help. It’s as if the penny drops and they suddenly ‘get it’ –the magic of yoga. Then they can
I recommend a form of breathing called “Ocean Breathing” which, unlike traditional yoga breathing, is initially taught with the mouth open. A good suggestion to get the right sound is to imagine you are trying to fog your sunglasses for cleaning. You would naturally make a “haahhh” sound. Try to make this sound on both exhalations and inhalations. At first, keep doing this Ocean Breathing with your mouth open, until you can create the soft sound of the waves without thinking about it. Then continue to make the same sound with your mouth closed (this is often called Ujjayi breathing in Yoga). By breathing this way, you will warm the body, preparing it for the intense stretching activities to follow. Furthermore, you will focus and concentrate your mind, helping to release some of the planning and scheming that I spoke of previously.” Victoria Cunningham-Downey is a Senior Yoga Tutor at The EnergyWise Academy
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FEATURE begin to learn how to send energy at will to parts of the body that need it in posture work, in meditation and at any time in daily life when the body and the mind might be flagging. A typical yoga class will include time spent letting go of the outside world – centring body and mind, tuning in to the inner awareness and slowing down before beginning gentle body warm-ups and then a series of postures and stretches. These are designed to give the body all round movement and flexibility. After this there will probably be a period of working with different breathing techniques – learning to move and boost energy and loosen blocked energy in both the body and the mind. The class will usually finish with a type of deep relaxation to help the body consolidate the stretches it has experienced and to allow awareness of these changes. Sometimes the relaxation will incorporate a type of meditation or this may follow on as a separate section. At the end of a class students find themselves paradoxically not only very relaxed mentally and physically, but also energised too. Some teachers use sound and chanting in their classes too – the ancient yogis discovered the healing power of sound vibrations many centuries ago. In the 21st century the NHS uses ultra sound for healing too!
Different from ‘exercise’ There are important differences between the way asanas and ‘normal’ exercise affect the body mechanisms. During exercise, the breath and metabolism speed up,
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The European Union of Yoga stresses that “yoga is a potent and lifetransforming practice” oxygen consumption rises and the body becomes hot. By contrast, when practising yoga asanas, respiration and metabolic rates slow down, and the consumption of oxygen and body temperature drops. They also have an affect on the glands and internal organs and alter the electrochemical activity in the nervous system. In the West many people think that of yoga as being a physical practice, but in truth the ancient seers who developed this wonderful science only introduced the asanas to help make the body flexible enough to be able to meditate. The ultimate goal of yoga (which means ‘yoke’ or ‘union’) is to release the physical and mental knots in our body, to get the subtle energy (prana) flowing freely and to be able to develop a degree of awareness through focusing the mind, so that eventually one might enter a higher centre of human consciousness. Most people do not aspire to this level in yoga, but at all stages along the yoga path, there are always
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benefits in terms of feeling more vitality, more relaxed, more aware and more at peace with the world – even after just a few weeks! It’s a win, win situation. I tell my students that they have a toolkit in their yoga practices that can help them in many life situations. For example - teenagers using breathing techniques to help with their exam work; sick people using relaxation techniques to help with pain; people who are experiencing stiffness using asanas to help release their body’s flexibility and energy; and people in stressful situations using breathing and meditation techniques to create relief.
Various schools of yoga
should be taught by those trained to the highest standards. Yoga certainly transformed my life. My yoga journey began when I was 53, and I continue to teach now in my seventies. Yoga Scotland is a registered charity and membership is open to all yoga students as well as teachers, run by its members on a voluntary basis. Membership offers access to courses for those wishing to deepen their yoga practice as well as teacher training. There are also open seminars and other events for students at all levels. Yoga Scotland Magazine is published three times a year. For full details of the organisation, go to: www.yogascotland.org.uk and take that first step into the wonderful world of yoga!
Whilst all yoga teachers draw their knowledge Carol Godridge is a Yoga Scotland Foundation Course ultimately from the same historic source, there are Tutor and Editor of Yoga Scotland Magazine different schools of yoga that have developed overyoga 51 mag_yoga mag 38 final 16/09/2016 12:04 Page 1 the centuries. There are also teachers who prefer to teach simply the physical practices and nothing else, while others take the more holistic approach outlined above. If you are interested in taking up yoga it is worth doing some research to find out what kind of yoga and what kind of practice suits you best. Yoga Scotland is an umbrella organisation which offers a very broad, general training in which no tradition or style dominates, and this may well be what you are looking for. On the other hand, you may feel you would prefer to train in a specific school/style of yoga, MAGAZINE www.yogascotland.org.uk or with a particular teacher, and if so there are many Scottish Charity Number SCO20590 opportunities to do so within Scotland with safety and confidence. The European Union of Yoga (to which Yoga Scotland is affiliated) stresses that “yoga is a Governing Body for Yoga in Scotland potent and life-transforming practice” and, as such,
Yoga
SCOTLAND sportscotland
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Case Study
In 2009, after being made redundant from a busy Events/Production role, Sam Mace decided to retrain as a Pilates instructor. After looking online at a few courses in London she chose The EnergyWise Academy in Edinburgh for the fact that they offered lots of hands on practical teaching time, rather than lots being done online. Sam began her basic Mat Pilates training in 2009 and has since added Exercise to Music, Nordic Walking, Barre Fit, an Ante/Post Natal Specialist Award, and most recently the Exercise with Referral qualification to her portfolio before opening her own private studio in St Andrews, The View Studio. Absolute proof that it is possible to become successful at teaching Mat Pilates even when you are starting with zero experience. Ironically, Sam would not have been admitted to the majority of Pilates Training courses offered elsewhere as she had no experience of the fitness industry but she recalls numerous phone conversations with The EnergyWise Academy during which she was assured that having no background in fitness would not be a hindrance and after extra tutorials on basic Anatomy & Physiology…..she was able to access our Mat Pilates training course. On qualifying as a Pilates instructor, Sam initially continued to work full time in her new day job for a Financial Services company and took on classes at The Realistic Pilates studio two evenings a week before finding the confidence to take the leap and teach Pilates two days a week, cutting down to working part-time in her day job. So…the next time you find yourself day-dreaming about becoming a Pilates instructor…contact The EnergyWise Academy and put your plan into action. Email us on: fiona@energywiseacademy.co.uk or visit our website: energywiseacademy.co.uk
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Do you dream of leaving your toxic job and becoming a Mat Pilates teacher? Have you always wanted to ditch your job and become a Pilates or Yoga teacher? Fiona Brown assures us that it’s easier than you think and not as daunting! Joseph Pilates believed that his work should benefit EVERYBODY and as long as his client was keen to learn, and prepared to put in the effort, he helped people from all walks of life. Like Joe, we, at The EnergyWise Academy, believe that Pilates as a method of exercise is for everybody and if a student teacher is keen and prepared to put in the time and effort then I believe that almost anyone can be become an excellent teacher of Mat Pilates. The route each student takes will differ, in the same way each client differs. Contrary to popular belief, there is no need for a Pilates instructor to perform the entire repertoire of advanced moves. In reality this can be seriously off-putting for your clients who may well feel overwhelmed and inadequate by comparison. What is important is your ability to appraise your client and advise them how to achieve optimum alignment and then maintain that alignment while they progress through the moves. That is what makes an inspirational teacher.
Qualities of an Inspirational Pilates Instructor P - Physical Ability No need to have a ballet dancers body…however your clients need to see a fit and healthy teacher with great posture I – Interest In helping others achieve THEIR best, coupled with a genuine thirst for knowledge L – Listening Skills You need to be able to understand your clients’ needs…and not force your beliefs onto them A – Attitude You can learn new skills, how to teach, Anatomy & Physiology, etc. BUT nobody can teach you how to have the correct attitude. Either you have it …or you don’t. T – Time Patience and a realistic expectation of how long your training will take…thereafter…how long it will take for your clients to make progress. It all takes a lot longer than you might expect. There are NO instant results. E – Enthusiasm & Energy If you are only “in it for the money” …forget it! You need to inspire your clients and keep them interested…it’s a repetitive process which gets results. S – Sincerity Clients need to know you that you care more about THEM during class than you do about your own image. Leave your ego at the door.
WOULD YOU LIKE TO TEACH PILATES OR YOGA … BUT DON’T KNOW WHERE TO START?
Would it surprise you to learn that Scotland’s leading training academy for Pilates & Yoga teachers is right here in Edinburgh? The EnergyWise Academy. In the last 10 years we have trained more than 250 Pilates & Yoga teachers to a very high standard… 98% of whom started teaching weeks after qualifying. Why choose The EnergyWise Academy for your teacher training? 100% of our tutors ‘walk the talk’ and still actively teach on a daily basis Our accredited QCF qualifications are recognised throughout the UK We are famous for valuing and caring for every student – before, during and even long after your training
Why not turn YOUR passion into a new career Call us now to request an Info Pack - 0131 669 8888 The EnergyWise Academy, The Stables, 38/3 Baileyfield Road Edinburgh, EH15 1NA www.energywiseacademy.co.uk | info@energywiseacademy.co.uk | 0131 669 8888
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RECIPE
FRAGRANT SPICED CHICKEN
This delicious spiced chicken dish is full of flavour and certain to give you a nice warm feeling on a blustery autumnal evening.
YOU WILL NEED 1 tsp organic butter or coconut oil
1 red bell pepper, diced
1 tsp curry powder
1 large white onion, diced
275g fresh chicken breast, diced
1 tsp turmeric
1 tsp fresh ginger, finely chopped
½ tsp cayenne pepper
1 tsp Himalayan pink salt
6 garlic cloves, finely chopped
½ tsp ground cinnamon
INSTRUCTIONS
NUTRITIONAL VALUES
1.
(PER SERVING)
2. 3. 4.
Melt the butter or oil in a large pan over a gentle heat. Add the onion and saute for around 5 minutes until soft. Add the ginger, garlic and pepper and cook for 5 minutes, stirring occasionally. Add the chicken, spices and salt and cook for 10 minutes, stirring frequently. Serve on a bed of finely chopped, mashed kohlrabi and garden peas.
19g
protein
15g carbs
3g fat
143 cals
Thanks to Steve Gilmour of Inside Out PT for sharing this issue’s recipes with us.
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RECIPE
PILED-HIGH PROTEIN BREAKFAST We all know how important it is to eat breakfast, right? Eating a nutritious breakfast sets the tone for the day, promotes weight maintenance and weight loss by maintaining blood glucose levels and boosts your metabolism so we’ve got a great breakfast suggestion for you right here.
YOU WILL NEED 2 medium sized fresh eggs
8 plum tomatoes, halved
100g fresh spinach
25g peppers (any colour), diced
15g plain cashews
1 tsp olive oil mixed with 1 tsp balsamic vinegar
INSTRUCTIONS
NUTRITIONAL VALUES
1.
(PER SERVING)
2. 3. 4. 5.
Boil the eggs in a pan of lightly salted water for 10 minutes Meanwhile, steam the spinach gently for 3 – 4 minutes until wilted Remove the eggs from the heat and cool down for 1 minute with cold water, then peel and slice Place the spinach in a serving bowl and drizzle over the oil/vinegar dressing. Add the eggs, pepper, tomatoes and cashew nuts. Enjoy immediately!
20g
protein
17g carbs
22g fat
Visit http://www.insideout-pt.co.uk/blog/ for more tasty recipes like this
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346 cals
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In the next issue... EXERCISE FOR THE ELDERLY As you grow older, an active lifestyle is more important than ever and, as EH Fitness discovers, there’s a huge amount of options available for the more mature residents of Edinburgh & the Lothians.
WINTER SPORTS Don’t hibernate in the winter months. Get outside, enjoy the crisp fresh air and take part in some winter sports that can help you build muscle mass, endurance, and balance.
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