EH Fitness Magazine - Issue 5 by GladstoneMedia

Issue 05 December 2016

FREE

FESTIVE FITNESS KEEP FIT AND FEEL

GOOD THIS WINTER

SWIMMING OUR TOP REASONS WHY

YOU SHOULD BE SWIMMING

GYM MISTAKES THE TOP MISTAKES ALL

BEGINNERS SHOULD AVOID

WEIGHING SCALES DONâ&#x20AC;&#x2122;T PIN ALL YOUR PROGRESS ON WHAT THEY SAY

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

Welcome to Issue 5 of EH Fitness – the dedicated health, fitness and well-being magazine exclusively for the people of Edinburgh and the Lothians. As 2016 draws to a close and the party season gets in full swing, working out can often be overshadowed by nights out and there’s a risk of undoing all that training and good nutrition you’ve worked hard at all year. It’s a slippery slope….skip the gym and head straight home to get ready for the party, pass on training the day after in favour of bingeing because you’re just not in the mood and then feel so bad you can’t face going to the gym the following day either. We’ve all been there but this festive issue of EH Fitness is here to help. In our festive fitness article on page 12, Brian Fernie provides advice and workouts to help combat the Christmas calories while on page 18 there’s a very helpful piece on alcohol consumption during the festive period and how you can stay lean and recover post tipsy fun. For those who intend to join a gym and start their journey to fitness in 2017 don’t miss our ‘Gym Mistakes to Avoid’ feature on page 27 but if gyms or outdoor exercise aren’t your thing, you’ll want to read all about the benefits of swimming on page 22. From everyone here at EH Fitness

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.

Have a fun, fit, festive time!

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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Contents

6 NEWS

Twelve Days of Fitness; Xcite Livingston gym makeover; Learn to Ski in a Day; Exercisations – Art & Exercise combine

11 BODY TRANSFORMATION CHALLENGE

read about our Publisher’s progress in transforming his physique with Spartan Gym

12 FESTIVE FITNESS

We help you keep the Santa belly at bay over the festive period

18 ALCOHOL

Don’t let a festive tipple spoil the next day... or all your good nutrition and training

22 SWIMMING

Read our top reasons why you should be swimming

27 GYM MISTAKES

If 2017 is going to be the year you join the gym and get fit, you’ll want to read our guide to avoid some of the most common beginner’s mistakes

32 THE DREADED SCALES

Frustrated that the scales aren’t moving as much as you’d like? You’ll definitely want to read this

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Back & Neck Pain

Post-operative rehabilitation

Tendon Injuries

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NEWS

Caledonian Foods expansion Following the successful launch of Caledonian Foods’ first shop in Eskbank back in October, they’ve now opened a second shop in Midlothian. Located on North Wynd, right in the heart of Dalkeith, the new shop will offer customers a huge range of very high quality butchery products, game, poultry and much more at affordable prices. Steven Morrison of Caledonian Foods said: “We are so thankful that people choose to shop local and support our ever growing small family run business. We believe in good quality food and offering something for everyone, where customer service and satisfaction is top of the list!”

keep your products fresh for up to 48 hours and if you place your order before 11am, you’re guaranteed your delivery Next Day.

To find out more about the range of produce Caledonian Foods offer, or to place your order, visit their website: www.caledonianfoodsltd.co.uk or Facebook page: https://www.facebook.com/caledonianfoods1/

As well as their two shops, Caledonian Foods also provides a home delivery service that covers Edinburgh, The Lothians, Fife, Hawick, Galashiels, Berwick and Fort William. For those living further afield that want to enjoy their quality produce, Caledonian Foods has also launched a nationwide delivery service. All products are packed in temperature controlled polystyrene boxes that will

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NEWS

Twelve days of fitness December has arrived and with it the season of shopping, eating, drinking, partying and ... exercise. That’s right, December may traditionally be the month physical activity levels drop (unless you count dodgy dancing) but actually this could be the most magical time of the year to keep fit, according to the experts at Edinburgh Leisure, as they’ve launched their seasonal promotion ‘12 Days of Fitness’ with the aim of encouraging people to stay active in December. The 12 Days of Fitness promotion offers 12 consecutive days of membership for only £12 any time in December. Passes go on sale on 1 December and are available from any of the many Edinburgh Leisure venues across the city. As the promotion includes unlimited access to all Edinburgh Leisure’s gyms, swimming pools (excluding the Turkish Baths at Portobello Swim Centre), fitness classes and even the EICA:Ratho, this represents excellent value for money.

“What we advise is to keep enjoying some physical activity – just lower the intensity level if that’s how you feel. Or try something new and fun like Sh’bam or just enjoy a gentle swim and sauna. Any activity will help you keep healthy at this time of year. “There are countless benefits to staying active in the festive season, and if you remain in the habit of visiting our leisure centres it’s much easier to step up the pace come January.” For further information about Edinburgh Leisure venues and services and the 12 Days of Fitness promotion visit www.edinburghleisure.co.uk

The promotion is timely as experts advise exercise is one of the best ways to reduce stress, minimise hangovers, fight colds and beat the winter blues – as well as shaping up for your Hogmanay party outfit. Furthermore, it can be a brilliant way to get one step ahead of New Year fitness plans – that first trip back to the gym in January will be far easier and the promotion gives you the opportunity to try out Edinburgh Leisure venues. David McLean, Fitness Manager at Edinburgh Leisure, said: “When everybody is busy getting in the Christmas mood, and it’s cold outside, it’s understandable fitness slips down the priority list for many people.

Wiff Waff Wednesday in Leith Wiff Waff Wednesday is a recreational, intergenerational monthly table tennis night, held at The Drill Hall, an arts and studio space on Dalmeny Street in Leith, run by arts charity Out of the Blue. It’s an inclusive community social evening, volunteerrun, with a broad base of users. The night revolves around table tennis, (they have 6 tables), and is based on the principle “Friendship 1st, Competition 2nd”, using the sport to contribute to community development and cohesion in Leith, Edinburgh.

The monthly event, first held in August 2012, now regularly attracts over 120 members of the local community of all nationalities and ages, to meet and enjoy each other’s company in a relaxed and convivial atmosphere. Their next event is being held on Wednesday 14th December from 6pm – 10:30pm. For more information, visit their website: www.wiffwaff.org

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NEWS

Art & exercise combined Exercisations – an out-of-the-box solution to a physical inactivity epidemic that is sweeping the Western world – has been developed by fitness specialist, Marc Malone. Decades ago with fewer cars, TV's and desk jobs, we automatically did enough exercise in our daily lives to be healthy. Today, this doesn't seem to be the case with over 60% of the UK population not being active enough to get the immense benefits that regular physical activity can provide and in Marc’s fifteen years as a Fitness Specialist, working with hundreds of people from diverse backgrounds, he has found that most people know they should exercise, they just need

a gentle reminder of how amazing they feel when physical activity becomes a part of their lifestyle. Since 1997, Marc has been developing his unique contemporary art style in his home town of London and writing poetry since moving to Edinburgh in 2009. He decided to combine these skills with his fitness expertise to develop Exercisations in the hope that he can inspire people to have some fun exercising whilst reaping the rewards of an active lifestyle. You can see a sample of Marc’s art on Pg.31 of this issue of EH Fitness and view others, and have a listen, at his website: www.exercisations.co.uk

The new year sprint The 148th New Year Sprint is due to be held on Friday 30th December 2016 and Sunday 1st January 2017. The first day's events will be held on the synthetic polymeric track at the East Lothian Athletics Arena, Meadowmill Sports Centre in Prestonpans, 9 miles east of Edinburgh. The second day's events will be held at the traditional venue of Musselburgh Racecourse where the running will take place on the outer horse racing circuit used for flat racing, in front of the Queen's Stand.

The first prize of £4000 makes the Sprint by far the richest race in the professional calendar, reinforcing the event's position as the sport's premier event. The promoter is also putting up a staggering £20,000 bonus for any scratch runner who can beat the World Professional Record of 11.14 secs over 120 yards (approximately 110 metres) set by the great George McNeill back in 1970. A time of 11.24 secs will earn a £2,000 reward and a time of 11.34 secs will earn a £1,000 bonus.

The heats of the New Year Sprint, and all rounds of the supporting events, will be held on the Friday. The Sprint semi-finals and final on the Sunday will be incorporated into the traditional New Year National Hunt horse-racing meeting. The Sprint final is due to be televised as part of Channel 4's coverage of the day's events.

The Sprint is supported by a series of Open foot-races from 90 metres up to 1600 metres and Youths footraces from 90 metres to 800 metres. The lower age limit for entry into the youths events is 9 years old.

For more information on The New Year Sprint, visit: www.sportingworld.co.uk/newyearsprint

FEATURE

HAVE YOU FOUND YOURSELF LACKING MOTIVATION, FEELING SELF-CONSCIOUS, OR PERHAPS INTIMIDATED BY THE THOUGHT OF HITTING THE GYM? You’re not alone, my journey started the same. From 15stone and a clothes size 20, I’ve worked hard and strived to find the best version of me.

I took my personal goals to a professional level, qualifying up to Level 3 Personal Trainer with various indoor & outdoor specialist qualifications. Now it’s my passion to help others become the best versions of themselves. Working directly with clients, I’ve combined the most up to date strategies and tools with the highest level of motivation to help them get to where they want to be; from new mums, brides to be and people who just want to see a difference, I’ve tailored exercise plans, given nutritional advice and empowered clients to make that change, big or small. So many clients have come to me and said “I want to... I need to...” well with me they can achieve their goals, in a location they are most

comfortable and at times to suit their lifestyle. Kim, aged 28 gives her testimony; “I’ve struggled with my weight most of my adult life, and due to a medical condition I thought I would never get to the “me” I once loved. But Gem was amazing and supported me the whole way, even when I felt like a fool. She was strong and motivating and it gave me the confidence to reach for my goals.” With various packages available or simple block bookings to kick start you on your fitness journey, I’m confident there is an offer here to best suit your needs. Please get in touch using the contact details in the advert below or visit my website for further information. If you are ready to Excel yourself, don’t hesitate to get in touch.

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NEWS

Xcite Livingston is having Learn to ski in a day a makeover West Lothian Leisure’s Xcite Livingston facility is undergoing a fantastic makeover this December which will include a radically transformed gym with a complete re-design; new Technogym equipment with a greater variety; new OMNIA 8 functional training kit; the UK’s largest Queenax installation in the existing Studio plus new fitness classes.

To allow works to be carried out, the gym will be closed from Monday 5th December and will re-open on Monday 19th December 2016 and the Studio will be closing in December/January to install the new Queenax frame. These dates are subject to change so please check out the West Lothian Leisure website for updates: www.westlothianleisure.com

Fancy learning to ski but don’t have much time? Midlothian Snowsports Centre is running a ‘Learn to Ski in a Day’ class for complete beginners on Sunday 18th December 2016. The full day class is open to adults and children aged 10 years and upwards and runs from 10:00 - 16:00 (excluding 1 hour for lunch). With a maximum of 12 people in the class, you can be sure of attentive coaching from the team at the Snowsports Centre to help you learn basic ski techniques and build your confidence. The class costs £99 and you should call the centre on 0131 445 4433 to book your place.

Offers at The Supplement Store At the time of writing, The Supplement Store – who provide customers with the best and latest sports nutrition from across the globe – had some fantastic offers available on their website including 20% off all MaxiNutrition products, 22% off High5 Sports Nutrition energy bars, free cap, towel and shaker cup with specific SCI-MX products and Buy One Get One Free on a whole host of other supplements. Launched back in 2001 and focussed on a small selection of top UK and European sports nutrition brands, The Supplement Store was acquired in 2009 by Eliya Supplements Ltd, a joint venture company with Tropicana Health and Fitness Ltd, who have over 25 years industry experience and the business now operates from a 30,000sq.ft. distribution facility and employs over 50 dedicated staff. For more details on their offers and the entire range, visit their website: www.thesupplementstore.co.uk

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EDITORIAL

Body Transformation Challenge Over the past 4 weeks, EH Fitness Publisher, Mark Eaton, has been taking part in a body transformation challenge set by Spartan Gym – one of Edinburgh, and Midlothian’s, premier bodybuilding and fitness gyms.

Designed to last a total of 12 weeks, Spartan Gym’s John Wynne, himself a bodybuilding champion, has been working with Mark on his training and nutrition at their Leith and Mayfield gyms with the aim of losing fat, building muscle and generally becoming more toned. “It’s been a long time since I’ve been in the sort of shape I’m proud of” says 44-year old Mark who, at the start of the challenge, weighed in at 85kg, had a 35” waist, 42” chest and no upper body definition whatsoever. So, with a little trepidation and a bucket-load of eagerness to get in better shape than ever before, Mark set off for his first session. “I had no idea whether this would just be a soft introductory session, chatting about what we’ll be doing, or a full blown worked into the ground training session” Mark says. As it happens, it was a bit of both. John began by taking the time to discuss the need to eat far healthier, and more often, than Mark had been doing and to drink far more water. Going long spells between meals, which he regularly did in the past, puts your body into starvation mode which basically means your body preserves fat rather than burning it. Your metabolism slows down and your body fat percentage goes up. Not good! The answer lay in a meal plan provided by John that would provide enough nutrition for Mark’s body without packing on loads of carbs and fat.

Typical day’s meals for Mark now: Breakfast Protein Shake & 75g Porridge with Banana Mid-Morning Rice Cakes x 2 & Chicken x 100g Lunch Baked Potato or 75g Rice & 200g of Chicken or Turkey or Tuna & Veg Mid-Afternoon Rice Cakes x 3 & Peanut Butter Dinner Baked Potato or Sweet Potato or 75g Rice & 200g of Steak or Chicken or Turkey or Tuna & Veg Supper Protein Shake & Sugar Free Jelly Water Drink 2 – 3 litres throughout the day the chest has remained the same. There’s still a cuddly layer of fat but there’s significantly less than there was 4 weeks ago and all the signs are looking good that, in another 8 weeks, he’ll be in the best shape he’s been for a long time. Look out for Issue 6 for a full photographic report of Mark’s transformation.

The first workout focused on chest, shoulders and triceps and because John places so much emphasis on proper form and strategic sets, Mark claims it was probably one of the hardest workouts he’s had, despite the weight not being as heavy as he’s lifted in the past. This first session set the tone for all the other workouts over the next 4 weeks and a schedule of 3 gym sessions per week was agreed (Day 2 each week focuses on legs while Day 3 is dedicated to back and biceps) plus 20-30mins cardio on non-gym days and a rest day on Sundays. Mark says: “If I’m honest, some of the sessions have been really tough – particularly leg day – and, for the first week or two, it took a while getting used to eating so often throughout the day but now it’s just become habit and, actually, I need those 6 meals a day just to keep my body fuelled.” Now, one-third of the way through the challenge, is the transformation noticeable? Well, Mark’s weight has dropped to 83kg, his waist has shrunk to 33” and www.ehfitness.co.uk

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FEATURE

a new year A NEW YOU

Festive Fitness

It’s nearing that time of year again, the biggest religious festival in the world, and Christmas means that most of us will over indulge for at least one day of the festivities; an average person consumes 6,000 calories during Christmas lunch/dinner, with most of us believing it’s only 3,000 calories. Most of the calories, a massive 2,600, are consumed before we even sit down to the main meal and this is down to snacking on nuts, alcohol, mince pies and chocolate. The traditional Christmas dinner, on average, boasts nearly 1,500 calories and that’s before you tuck into the traditional Christmas pudding and brandy custard which is another whopping 1,200 calories. To add to all this, what with the work night out, friends round for pre-Christmas festivities and also friends’ parties, the calories soon mount up over the festive period.

Don't despair though as weight gain is not inevitable. Just by applying common sense throughout the whole period and keeping some form of festive fitness going, will aid you to combat the Santa belly. Don't leave it till New Year with the usual New Year’s resolution to “get fit”, “lose weight”, “run a marathon”, etc. Start prior to the festive period and come out the other side fit and lean. Basic awareness of calories contained in traditional Christmas foods may help you battle the bulge. Within a healthy, balanced diet, a man needs around 2,500 calories a day to maintain his weight while a woman should consume 2,000 calories.

FEATURE

Have a look at the table below for the Christmas meal calorie count and be honest, how much will you over indulge?

It doesn't have to be all doom and gloom over the Christmas periodâ&#x20AC;Ś..with a few simple alternatives and some exercise thrown in for good measure, the calories can be combated. Below are a few alternatives to breakfast, snacks and some lighter Christmas dinner choices, still keeping with tradition.

Roast potato

200 calories

Turkey (per slice)

101 calories

Roast beef (per slice)

213 calories

Mashed potato (per serving)

237 calories

Creamed spinach

259 calories

Pig in a blanket

97 calories

Scrambled eggs

254 calories

Mince pie

230 calories

Banana blueberry muffin

202 calories

Trifle

220 calories

Curried squash soup

178 calories

Red wine (glass)

126 calories

Spiced red cabbage

82 calories

White wine (glass)

133 calories

Creamed spinach

83 calories

Lager

170 calories

Chunky roast potato

168 calories

Mulled wine

119 calories

Salmon fish cakes

52 calories

Turkey (3 slices)

303 calories (less Calories per slice than chicken)

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FEATURE To help with your calorie counting and stop yourself getting out of shape over the festive period, we’ve put together an easy to follow exercise regimen which has been designed specifically not to take up a lot of your time as we know that time is paramount for everyone, especially at this time of year.

Twelve exercises of Christmas It’s the same as the Christmas carol, just with a little twist, and can be done anywhere. Perform all twelve exercises each day. 1 Wide arm press up x 1

7 Squats x 7

2 Squat thrusts x 2

8 Bicycle crunches x 8 each side

3 Tricep dips x 3

9 Mountain climbers x 9 each side

4 Forward lunges x 4 each side

10 Judo press ups x 10

5 Diamond shape press ups x 5

11 Dolphin planks x 11

6 Abdominal toe touches x 6

12 Burpees x 12

Cardio Get outside and crawl, walk, jog, run, cycle... anything at all, even go to your local swimming pool and do a few lengths there. You decide what is best for you but keep it in the low state steady cardio zone which means you should still be able to hold a conversation whilst doing the cardio. Below is a quick guide to calories burned during running: 1*

10min mile

590cals

817cals

9min mile

649cals

899cals

8min mile

738cals

1,022cals

*1 – based on bodyweight of 58kg / 9 stone 2lbs *2 – based on bodyweight of 83kg / 13 stone 1lb

So with calories being burned in mind, try adding cardio in with your “Twelve Exercises of Christmas” and remember, you can mix them up – you don’t have to stick with one level. We’d suggest aiming for the following: Novice 1 – 3 kilometres per day (approx. 0.5 – 1.8 miles) Intermediate 3 – 5 kilometres per day (approx. 1.8 – 3 miles) Advanced 5 – 10 kilometres per day (approx. 3 – 6.2 miles)

FEATURE

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FEATURE So what now that you have survived Christmas? It's Hogmanay and more festive fun. The same rules apply as to Christmas, simply watch what you eat and drink and stick with the programme.

In January, many of us make New Year's resolutions but fall off the wagon before the end of the month. Below are some weekday workouts to keep you motivated and help you burn fat, resulting in the festive pounds coming off.

Routine 1 is a basic timed circuit which will get the metabolism fired

Day 1 Exercise

Sets

Time

Rest

Squats

40secs

30secs

Isometric squat hold

30secs

Plank

40secs

30secs

Front lunges (alternating)

20 secs each side

30secs

Routine 2 is an AMRAP which predominantly means â&#x20AC;&#x2DC;As Many Rounds As Possibleâ&#x20AC;&#x2122;; we have adapted it to as many reps as possible in the time allocated. You should aim to do as many reps as you can in each set and keep count so you can compare scores the next time you complete the set. For this routine, your rest period is basically whatever you need (within reason!), dependent on your fitness levels.

Day 3 Exercise

Sets

Time

Mountain climbers

30 secs

Press ups

30 secs

Burpees

40 secs

Bicycle crunches

40 secs

Each workout only lasts about 20 minutes in total and can be done within your living room with no kit.

FEATURE Routine 3 is “The Ton Up” which is a 100-rep challenge. You should complete 10 repetitions of each of the 10 exercises listed, moving from one exercise to the next without rest if you can. If you do need to take a break, do so until you’re ready to move on to the next exercise then carry on until you’ve completed the entire set of 10 exercises. Rest for 1 minute after each set, aim to complete 3 sets in total.

Day 5 Exercise

Reps

Wide arm press up

Alternating leg v-sit

Double leg squat thrust

Russian twists

5 each side

Split squats

5 each side

Windmill press ups

5 each side

Ab crunches

Bootstrappers

Tricep dips

5 each side

Burpees

So there it is in a nutshell. Simply watch what you eat and drink over the festive period and make time for a little festive fitness fun. From all of us at T.O.D Coaching, we wish you all a Merry Christmas, a happy Hogmanay and a Happy New Year when it comes. Be safe and fit this festive period. Brian Fernie MMACSCC 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. T.O.D Coaching is based in Livingston, West Lothian, and is an award winning team voted Best Personal Training and Fitness in Scotland 2016 in the A1 business excellence awards.

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FEATURE

“Your six pack was stolen by the eight pints and kebab” Sherlock Holmes Jon Reid gives us his advice on how a night on the festive tipple doesn’t need to destroy a week’s worth of hard training and good nutrition. When alcohol is in your system, fat oxidation is suppressed. This means fat is less likely to be used as fuel and more likely to be stored. Basically, fat burning mode is shut down = bad news! Arithmetic for Mulled Wine Enthusiasts….. Calories and Units One gram of alcohol contains 7 calories – that’s almost as much as fat (1g fat = 9 calories) – and according to drinkaware.co.uk, one unit of alcohol contains 10ml or 8g of alcohol so that’s 56 calories per unit of alcohol you drink. When you consider the fact that a pint of beer, or 250ml of wine, generally contains two units, that’s about 112 calories from the alcohol alone, now add the sugar in many alcoholic drinks and you’re gulping down 150 – 200 calories per drink. Combine this with the fat burning shut down and all of a sudden Sherlock doesn’t need to be consulted on the beer gut mystery.

“HEY SHUT UP KILLJOY, IT’S CHRISTMAS!”

Waaait! Having said that, the festive period is one of celebration and joyful activities (Ho Ho Ho) and if you enjoy the creative decisions and enlightening experiences that alcohol elicits then YOU CAN enjoy alcohol without freaking out about its impact on your body composition. Here are some tips that’ll help you stay lean and recover post tipsy fun: Avoid drinking on consecutive days (ideally just drink once a week). This gives your body time to filter out the alcohol and get back to fat burning. If you know you are going to be drinking, increase the amount of lean protein you consume that day and reduce your consumption of fat and carbs. More turkey, less chipolatas! One drink + one water = reduced hangover (extensive research led to this finding). Gin, rum, vodka, tequila and whiskey are all practically zero carbs…just saying! A diet mixer will also help keep the calories down.

FEATURE Stay away from junk food at the end of the night out (the salad in the kebab doesn’t make it healthy). High carb food will only add to alcohol induced erratic blood sugar levels. The Hangover Step 1: Pretend nothing happened, deny everything. Step 2: Hydrate, Move, Sleep, Repeat… Hydrate Your body has flushed out water and electrolytes and is crying out for something that isn’t poison. Here’s what to do… 500ml water, a pinch of pink salt and half a squeezed lemon or lime – this provides water to hydrate, replaces lost electrolytes and the salt gives your body a chance to hold on to these goodies. Stabilize your blood sugar by eating something high in protein (eggs, meat). Your blood sugar is out of whack and you are likely craving a gingerbread cookie – this is one crave to which you don’t want to cave. A sweet treat will satisfy you temporarily but a few hours later you’ll be right back where you started so you’ve got a choice to make between instant gratification and your best long term interests. Make a good decision…ok…now make the right decision.

Move Get out for a walk. Moving and exercising raises your heart rate, metabolic rate and will release various feel good chemicals. It’s never a bad thing to get some fresh air in your lungs. If the sun is shining, bask in its glory whilst it basks in your misery. Catch some Zzzzz’s Sofa, Christmas movie, sleep. Sleeping will reduce fatigue; elevate growth hormone (a good thing); enhance mood and is also an excellent way to escape from ‘the fear’ for a while (win-win). When you are awake, reach for the water and repeat the process – hydrate, move, sleep, repeat. SUM THIS UP One night of drinking won’t ruin your week of good training and nutrition. Just be sure to make smart nutrition and beverage choices pre, post and midst festive shenanigans and hydrate, move and sleep the day after. Jon Reid, owner of Panthera Performance, is based out of a private personal training studio in central Edinburgh. For more information, go to www.panthera-performance.co.uk or www.facebook.com/JRPanthera

Strategies for drinking less when out and about Use the drinkaware.co.uk Track and Calculate Unit app. It's free and simple to use. Ask for a small glass of wine. A 125ml glass is around one and a half units of alcohol. Drink spritzers if you like wine, or pints of shandy if you're a lager drinker. You'll still get a large drink, but one that contains less alcohol. Opt for half pints if you prefer higher strength lager or try a lower strength drink option. You really won't notice the difference. Alternate alcoholic drinks with soft drinks. Ask questions. If you’re still uncertain about how much you’re drinking, ask the bar staff. Do they pour doubles or singles? How big is their large glass of wine?

Source: drinkaware.co.uk

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9th - 13th October 2017

Contact: www.greatscottish100.org.uk Tel: 0131 336 3620 or 0131 620 0190 Email: info@greatscottish100.org.uk info@greatscottishevents.org.uk

Monday 9th October 2017

Friday 13th October 2017

FEATURE

During these cold winter months, you may be tempted to hang up your exercise gear and hibernate. Don’t! Stay active throughout winter to beat those seasonal blues and feel on top of the world. Ok, so we know that not everyone is prepared to get outside and risk life and limb running on icy roads and pavements and not everyone has a boredom threshold high enough for them to stay on the treadmill for any length of time, so what’s the alternative? Swimming. Swimming is a great form of all-round exercise and is ideal if you want to be more active and stay healthy, whatever your age or ability and no matter what the weather is doing outside. Regular swimming can reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke, and it can also boost your mood and keep your weight under control (and

let’s face it, we’re all guilty of a little over-indulgence during the festive period so anything that helps with our weight should be welcomed).

Here are our top reasons why you should get swimming. Full body workout With an efficient technique, swimming will use the whole body, including the brain. Whether you’re swimming a gentle backstroke or going all out on a front crawl, you’ll get a full body workout. Developing the balance you need for efficient swimming builds core stability. When your core is stable, you

can use your arms and legs more effectively for propulsion, which means that more of your energy sends you in the direction you want to go, rather than moving water around. The core strength that you develop through focussed attention to swimming technique will bring benefits for activities on land too, from good posture sitting at a desk to playing rugby or dancing. This makes swimming an effective and affordable way to get more out of the other sports and fitness activities you take part in. Low-impact exercise You’re only bearing about 10% of your weight when you swim due to the buoyancy of water so with

FEATURE greater ease of movement and less strain on bones, joints and muscles, swimming has a lower risk of injury than many other forms of exercise. Because the water is supporting up to 90% of the body’s weight, if you sprained an ankle at Monday night football or have a long term injury or illness, swimming is a brilliant way to stay active, and may aid recovery. But lower risk isn’t no risk: swimmers can suffer injury or pain in the shoulders, neck or back, so if you’ve experienced a few twinges in those areas, or if you want to be sure of staying injury-free, have some lessons or a stroke analysis.

stay fit and healthy and maintain a positive mental outlook. Do it with friends and it’s even more fun, or consider joining a swimming club. Clubs are a great way to make new friends, advance your swimming and motivate you to swim regularly. Set yourself a medium-term goal, then focus on what you need to do to achieve it; having swim buddies will make it easier to stick to your plans. To find your nearest swim club, visit the Scottish Swimming website: http://www.scottishswimming. com/compete/swimming/clubs. aspx

Improved wellbeing

Swimming is one of the most effective ways to burn calories. You could burn 367 calories after just 30 minutes of breaststroke – that’s way more than you’d burn

Just 30 minutes of swimming three times a week alongside a balanced, healthy diet and lifestyle is one of the best ways to

Burns calories

by walking or cycling – and a fast paced front crawl for the same length of time might burn over 400 calories. The Just Swim app from swimming.org is a simple goal setting and swim logging app that helps you burn off calories, or get a little fitter, at a pace that suits you. There are no complicated training plans, just swim your way towards greater wellbeing and a fitter, trimmer you. To download the app, visit: ht t p : / / w w w. s w i m m i n g. o rg / justswim/just-swim-app/ Increased energy levels Inactivity is often responsible for people’s lack of energy. Just 30 minutes of swimming three times per week can boost your energy levels through increased metabolic rate.

Winter Swim Oﬀer Do something diﬀerent this holiday season.

Pay for 6 lessons and get 2 lessons FREE.

Diﬀerent packages are available for Adult Swimmers and Club Swimmers, Non-swimmers (with fear of water), and Kids.

Edinburgh Swim Studio will be open every day through Christmas and Hogmanay.

Why wait till January?

For example: Winter Swim Oﬀer for Adult Swimmers: 6 hours at standard price = £450; 2 hours FREE (save £150).

or an experienced swimmer,

FREE lessons must be taken between Friday 23rd December 2016 and Friday 6th January 2017.

Whether you are a beginner

Edinburgh Swim Studio will help you achieve your swimming goals.

Want the lessons as a gift? Buy a Winter Swim Oﬀer Gift Voucher.

For more information and to book your block of standard + FREE lessons, see www.edinburghswimstudio.com/winter-swim-oﬀer/ or contact Emma Levy on 07468 428520 or emma@edinburghswimstudio.com www.ehfitness.co.uk

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FEATURE regularly, you’re less likely to develop illnesses like type 2 diabetes, heart disease and stroke. According to research published by Speedo, studies show that regular swimming can reduce the chance of an early death for men by up to 50%

De-stresses, relaxes and boosts self-esteem It might be work that’s stressing you out, perhaps the kids are being a nightmare or maybe just life in general is getting on top of you…..whatever it is, we all get times when we just want to scream. Take to the pool and feel your stresses and strains dissipate. According to a survey of 4,000 swimmers undertaken by Speedo, 74% agree that swimming releases stress and tension, 68% say that being in the water helps them to feel good about themselves and 70% feel mentally refreshed after swimming.

A better night’s sleep According to a poll by the National Sleep Foundation, people who undertake vigorous exercise such as swimming are around twice as likely to report having a good night’s sleep. They’re also least likely to report sleep problems, with most avoiding problems like insomnia and waking too early. Swimming lowers disease risk Not only is swimming kind to your heart and a great form of cardiovascular exercise, it’s also shown to control blood sugar levels, lower blood pressure and reduce levels of bad cholesterol in your blood. So by swimming

If you can’t swim, it’s never too late to learn and most pools cater for a variety of tastes and abilities, such as women-only classes, parent and toddler groups, and lessons for different age groups. There are also a number of private swimming tutors across Edinburgh & the Lothians who can help you develop into a confident swimmer. And don’t worry if you’re afraid of the water…..beginners’ classes or swim tutors will focus on building your confidence in the water first. Still unsure? Ask if you can watch a class or two to get an idea if it’s for you or not and speak with the teachers. Just think, instead of sitting at the side of the pool on your 2017 summer holiday, you could be in it, swimming confidently and keeping in great shape.

FEATURE For competitive swimmers, the winter is a great time for making improvements to your performance and technique. It’s difficult to consistently focus on improving your stroke while you’re also working on building endurance or bettering your time during the competitive season. So this is a great time of year to bring the intensity of your swim training down a notch and focus on your technique. Developing your feel for the water, or learning how to optimally position your body, is a process of teaching your muscles and nerves to adapt by repeating specific actions over and over. The winter is the perfect time to work on these adaptations because they’ll be fully engrained by the time competition season begins. Think about toddlers learning how to walk….they expend a lot of energy, flexing every muscle in their bodies to remain in an

One of the best ways to perfect your technique is to enlist the services of a qualified swim coach and in the heart of Edinburgh’s New Town you can find an indispensable resource.

feedback on all aspects of stroke technique, combined with underwater mirrors, help you to correct your body position and movement patterns as you swim. The 4ft deep pool, which has a swim current that is adjustable from zero to race pace, can be used not only for swim coaching but also for hydrotherapy, with the option of using the underwater treadmill instead of the swim current. ‘Total Immersion’ Coach, Emma Levy, provides coaching to anyone interested in improving their swimming, no matter what their goals are, and her clients range from experienced adult swimmers and triathletes to novices with a fear of water and club swimmers who want to gain that extra edge in all four strokes.

Edinburgh Swim Studio has a state-of-the-art endless pool that sets a new standard for tailored swim coaching. Sophisticated technical analysis and expert

Take the time now to re-wire your brain to the movement patterns of efficient swimming technique, so you don’t even have to think about it when you’re competing.

upright position on two wobbly legs. Now picture that in the pool. When we first learn to swim, we muscle our way through the water, flexing everything, fighting against the liquid just to make it to the other wall. Now think about how easy it is for us to walk around as adults. The same principle applies in swimming. The more we practice the fundamentals of the movements, the more refined they become and the less we have to concentrate to perform them perfectly.

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FEATURE

Avoid These Mistakes In The Gym Congratulations! You’ve decided to start your journey towards being fit and, during and after the festive period, many more will make exactly the same decision. Whether it’s just going for a run every day or hitting the gym six times a week, you’re bound to get overwhelmed by all the nuances of getting fit and, at first, it must seem impossible trying to digest and make sense of the information, thousands of articles on the web, the variety of

options and machines available and so on. This might even leave you frustrated and demotivated and want to quit before you’ve even really began. But don’t worry. And certainly don’t give up. Everyone was once a beginner and everyone has faced the same problems you are facing today. The good thing is that you can learn from other people’s mistakes, so that you don’t have to make them yourself.

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FEATURE

Follow this guide to avoid some of the most common beginner’s mistakes. 1. Have a goal Having a goal is very important, especially for beginners. It will give you something to track over time and benchmark the success of your workout plan. Without a goal, the chances are you’ll end up seeing sub-optimal results so it’s important you set one right at the start. At the same time, the goal should not be too big. Break it down into small achievable goals. For example, you might want to have a generic goal like getting 6-pack abs in 2 months. That is just not realistic. Instead, focus on a smaller goal like following a workout routine you pick for 12 weeks. Or lose 5lbs in 2 months. These will help you keep right on track and get you closer to your bigger goal. Remember, this is not a onetime task; it’s a lifestyle choice that you make. You are not in it just to achieve your goal and then quit. Once you see results, you will be hooked for life. 2. Don’t overwhelm yourself. Start simple There is a ton of information out there and it’s easy to get overwhelmed if you don’t know what you are doing. Don’t panic. Start simple. Pick a simple workout split that hits all your muscle groups once a week. Focus on compound exercises. Work simple forms of cardio such as running, swimming or using the cross-trainer in with weight training. Once you master the basic compound lifts and gain stamina through cardio, you can focus on more advanced

splits. Also, don’t try to change too much at once. If you exercise heavy and change your diet plan all from day 1, the chances are you will get off track and quit soon. Break it down into simpler goals and change one thing every week. 3. Have a plan Each time you enter the gym, you should have a plan of what you will be doing that day. You should also have a plan that you follow longer term. Without a plan, beginners tend to roam around the gym wondering what to do which wastes a lot of time and obviously doesn’t help you achieve your goals. Pick a beginner’s plan and stick to it for 2-3 months. 4. Don’t overtrain Some beginners jump into their training program with heavy workouts and try to do more of everything, whether it’s more sets, more reps or more cardio. Your body needs time to adjust to the change and it also needs time to repair the damage caused to the muscles after exercising. For most beginners, 3-4 days a week of 1 hour exercise sessions is more than enough. Any more than that and you risk hitting a wall and won’t see much gains – worse still, you may even do yourself an injury. Choose quality over quantity. Do more compound exercises and work in 1-2 sessions of cardio per week. Once your body adapts to the change, change your workout program to a more advanced level.

FEATURE 5. Don’t undertrain On the flip side, some beginners tend to skip a lot of workouts or think 1-2 sessions a week is enough. Exercising too little won’t help you towards your goal, which will likely result in you becoming frustrated and possibly even quitting. There are hundreds of thousands of workout plans available for beginners on the internet. Pick one and stick to it for at least 2-3 months. Choose a plan which hits each muscle group once a week. This can be done with a 3 or 4 day workout split. Work in 1-2 sessions of cardio. 6. Don’t skip the gym unless there is a valid excuse Beginners are sometimes prone to skipping the gym at the slightest excuse. Consistency and discipline are key to achieving your goal. If you find yourself missing days frequently due to other commitments, choose a plan that fits in with your schedule better and stick to it. 7. Don’t skip warm up Some beginners don’t warm up at all. Others warm up by doing basic stretches or a 5 minute run on the treadmill. These don’t prepare your muscles to lift weight. Follow a warm up plan of proper stretches and activating your muscles by doing warm up sets. Don’t focus only on the primary muscles you are going to hit that day but also on supporting muscles. It is best to spend 10-15 minutes for a proper warm up session before really hitting the weights hard. 8. Don’t forget to cool down Your muscles go through some real strain when you work out. They do get warmed up and torn in the process. Following a proper cooling down regime will help them settle down a bit before carrying on with the rest of your daily activities and, if you do perform a cool down routine, you’ll definitely not feel as sore the next day. 9. Don’t rely too much on supplements Beginners often get drawn to the appeal of supplements when they begin. Sometimes this happens even before you start eating healthy. Using supplements without a healthy diet is useless. Focus on cleaning up your diet plan first and getting the adequate amount of lean protein, carbs and fats into your meals. www.ehfitness.co.uk

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10. Exercise proper form Lifting weights without proper form is one of the most common reasons for injuries in the gym. This applies not only to beginners but also to ‘experienced’ gym-goers and lifters. But it is all the more important to exercise proper form when you are a beginner so that you form proper habits. Without proper form, you have a high risk of getting injured and won’t see results. It is better to lift lighter weights with proper form than to lift heavy without. 11. Don’t let your ego drive you Everyone wants to lift heavy and make big gains but this is by far the biggest mistake that people make. Trying to lift weights that are too heavy will absolutely compromise your form and put you at a high risk of injury. You might be driven by other people who are lifting more than you and it might be embarrassing at first to see other people warm up with your max weight but believe us..…everyone was there at one point. Work hard on the basics and proper form, be disciplined and you will get there too. Just don’t try to get there on day 1. Focus on progressive overload and do a little bit extra every week, whether it’s to add some weight to an exercise or adding some reps. This will help you grow bigger and have you lifting heavier weights in no time. But patience and hard work is the key. 12. Don’t focus on a single body part. Do compound exercises It’s important to focus mainly on compound exercises when starting out. These include bench press, squats, deadlifts and rows. These will workout your isolated muscles also. These compound exercises use multiple muscle groups. You should

get comfortable with these, using proper form, before moving to isolation exercises as they will form a very good base for your body. 13. Don’t forget water intake Your muscles and blood cells consist of 70% water. There is no denying that lack of proper hydration will lead to suboptimal results and hamper your gains. Staying hydrated is very important both during your workout sessions and outside the gym. The golden rule is to never let yourself get thirsty and you should aim to drink at least 2-4 litres of water a day depending on your body requirements. 14. Don’t forget why you started Last but not the least, you will have good days at the gym and you will have bad days. The key is to stay consistent and not miss workouts. There will be times when you stop seeing further gains…..hitting plateaus are a part of working out. These are also the most difficult times and you feel like giving up. Don’t! Instead, change something in your workout plan or nutrition. Make yourself better each day. Think about why you started. Do you want to go back to level 0 or do you want to strive to achieve where you want to get to. Trust us, even when you get to where you wanted to when you started out, your goals will evolve. It’s a never ending process and it’s a lifestyle choice……a good one! Remembering why you started will often motivate you to keep going whenever you are in doubt. Article originally published by The Fitness Café – a small group of Personal Trainers and Nutrition Experts whose aim is to help people get healthy. For more information, visit their website at www.fitnesscafe.co or check out their Facebook page - https://facebook. com/thefitnesscafe1

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Fluctuating Weighing Scales Nothing strikes fear into the hearts of men and women everywhere like stepping on the weighing scales but Michael Ulloa tells us we needn’t bother with them at all! It is all too common that clients (especially those seeking fat loss) pin all of their progress to whether the scales are making significant progress week in week out. They can be great for monitoring that everything is moving in the right direction over a long period of time but, if I’m completely honest, you don’t NEED to use them at all! They are one of the most misunderstood pieces of equipment. People tend to focus on the number that appears in the screen and ignore all of the other variables. A client’s body shape may have changed dramatically with waist and hip measurements both showing progress. However, if the scale weight hasn’t dropped considerably, they aren’t happy. Despite having a very ‘good’ week, you could be at a higher weight than the previous week. You may step on the scales as soon as you wake, only to step on a few hours later and see two or three pounds difference. Frustrating to say the least. So why does scale weight fluctuate so widely? Let’s explore:

Water The amount of water you consume can dramatically affect your weight. Weigh yourself before and after a big glass of water. The scales number will change. So try and keep a consistent water intake every day. Multiply your bodyweight (kg) by 0.033 and this is how many litres of water a day you should roughly consume without exercise. Every time you exercise make sure you add at least an extra 500ml.

Carbs Carbohydrate intake variations. When you eat carbohydrates, your body converts and stores this energy as glycogen. Your body’s cells need to stay hydrated to perform optimally. For every gram of glycogen that is stored, your muscles hold on to three grams of water.

FEATURE

Scales... are one of the one of the most misunderstood pieces of equipment

So how can you monitor your progress whilst keeping your sanity? Menstrual Cycle Exercise Weigh yourself before and after an exercise session and you will notice that after your workout you weigh less. Once you rehydrate following your workout and consume your post-workout meal your weight should return to pre-training reading.

Compared to males, the female body is so much more complex. Throughout the different stages of the menstrual cycle, a womanâ&#x20AC;&#x2122;s bodyweight will vary. Studies also show that women tend to crave foods that contain higher fat and carbohydrate. Linking to my previous point, this could skew the scale weight reading.

It may sound basic, but sometimes the best way to monitor progress is by simply looking in the mirror and how you feel wearing your clothes. Or, if you want a more accurate approach, grab yourself a tape measure and a camera. Take measurements of your waist and hips, and any other body areas you want to track. Then stand in your underwear and take a photo of yourself from the front, side and back. Retake these measurements and photos every two to three weeks. Feel free to use the scales as a tool alongside my recommendations. Just please donâ&#x20AC;&#x2122;t rest the entire measurement of your success on something with such an uncertain degree of accuracy. Whichever approaches you are taking with your exercise and nutrition, stay consistent. Relax and the results will come. Michael Ulloa is a Certified Nutrition Coach and PT with Finely Tuned Fitness

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RECIPE

LOW FAT

VENISON SAUSAGE CASSEROLE This venison sausage casserole is an extremely tasty and easy one pot family meal. Made in just one hour, you’ll want to add this recipe to your quick healthy meals dinner list!

YOU WILL NEED 6 venison sausages Low fat cooking spray 1 medium onion, sliced 2 red peppers, sliced

30 mins

250g button mushrooms, sliced 2 tbsp. tomato puree 1 tsp. mixed herbs

30 mins

1 tbsp. cornflour mixed with 2 tbsp. cold water 2 beef stock cubes mixed in 250ml boiled water 1 tsp. Dijon mustard

400g tin chopped tomatoes Salt and freshly ground pepper

INSTRUCTIONS 1.

Grill the venison sausages under a medium grill, or use a George Forman grill. Once cooked, lay aside to cool whilst you prepare the rest of the ingredients.

Spray the bottom of a stove proof casserole dish or a medium sized saucepan with the cooking spray. Turn the heat on high and when the oil starts to bubble reduce the heat to medium.

Add the onion and sauté for 3 – 4 minutes until soft, stirring to avoid sticking to the pan.

Once the onion is softened, add the peppers and mushrooms and sauté for a further 3 – 4 minutes.

Stir in the tomato puree, mixed herbs, cornflour mixture, stock and Dijon mustard and combine everything well.

Add the tin of tomatoes and stir together.

Bring the contents of the pan to the boil, then turn down to simmer.

Whilst simmering, cut the sausages into half lengthways and then half the halves, and cut those in half so that you have 8 pieces from each sausage.

Add the sausage pieces to the saucepan and cook for 2 – 3 minutes until everything has cooked through and season with salt and pepper.

10.

Divide between bowls and serve with couscous or basmati rice.

Although we used venison sausages, any kind of good quality sausages will work with this casserole recipe.

Visit http://neilshealthymeals.com/ for more tasty recipes like this

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RECIPE

CHORIZO, TOMATO, LENTIL & KALE SOUP This chorizo, tomato, lentil and kale soup is a meal in itself. Lots of fantastic healthy ingredients served up in one big bowl. Normally this is a lunchtime soup for us, but I’ve seen us have this as a dinner option too, maybe if we’ve been out to lunch at the weekend and we just want something non carb filling in the evening.

YOU WILL NEED

mins

1 large diced onion 50g chorizo chopped up into small 0.5cm pieces 400g tin chopped tomatoes

mins

175g red split lentils 120g shredded curly kale 1 litre vegetable stock Salt and pepper

INSTRUCTIONS 1. 2.

4. 5.

Heat a large pan, large enough to hold 1.5 litres of liquid. Add the chopped chorizo pieces; stir them round the pan to release their juices. Remove the chorizo from the pan with a slotted spoon once it begins to brown and set it aside. Add the diced onion and stir and sweat the onion in the chorizo juices. Once the onion has softened add the tomatoes, the red split lentils, and then add the chorizo back to the pan, stirring the mixture to combine it. Cook for 1 – 2 minutes. Add the vegetable stock to the pan, bring to the boil, then turn down the heat and simmer for 15 minutes. After 15 minutes of simmering, add the curly kale and simmer for a further 15 minutes before it’s ready to serve.

Visit http://neilshealthymeals.com/ for more tasty recipes like this

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In the next issue... GOLF

Ahead of the golf season starting in earnest, we look at how you can improve your game and we also examine what membership offers are available from the clubs in our area.

ACHIEVING YOUR PB

Could 2017 be the year you achieve your personal best? We talk to the experts to find out what you can do to help you reach that goal.

MOUNTAIN BIKING With a great choice of trails and fantastic health benefits, not to mention thrills, we examine the case for mountain biking in Scotland.

COMPETITION WINNERS The winners of the Fortem Sportswear competition which ran in Issue 4 of EH Fitness magazine are Gwen Kinghorn and Paul Dixon. Well done guys – enjoy your prizes courtesy of our friends at Fortem.

If you’d like us to consider your news story, new product launch or press release for inclusion in our next issue, email the details to EHFitness@gladstonemedia.co.uk

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