EH Fitness Magazine - Issue 2 by GladstoneMedia

Issue 02 June 2016

Also in this issue:

CYCLING GRAB LIFE BY THE HANDLEBARS

NUTRITION FUELLING PERFORMANCE FOR ENDURANCE EVENTS

PARKOUR URBAN FUN FOR EVERYONE CROSSFIT MORE THAN JUST A GYM

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FREE BRITISH MILITARY FITNESS SESSION SPECIAL OFFER

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TRAINING WITH FINELY TUNED FITNESS

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FANTASTIC GEAR FROM FLARE CLOTHING

The dedicated health & fitness magazine for Edinburgh & the Lothians

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 the second issue of EH Fitness – the dedicated health, fitness and well-being magazine exclusively for the people of Edinburgh and the Lothians. The feedback since launching our first issue at the start of April has been incredible and we’re very proud of the positive comments we’ve received so far, a selection of which are shown below. It reinforces what we’re doing and what we believe in and spurs us on to make EH Fitness the first resource you think of for local health, fitness and general well-being advice, hints and tips. In this issue, we’ve got some fantastic content for you including an exclusive chat with our cover hero, Micky Yule, who recently won gold at the Invictus Games – a true inspiration to us all; a special feature on cycling and the many ways you can bring it into your life; there’s a competition to win some stunning cycle-wear; in our nutrition article we take a look at the importance of fuelling your body and there’s some exclusive reader offers including discounts on training and a free boot camp session. We hope you enjoy Issue 2 and, as always, if you have any comments or suggestions you’d like to share with us, please do get in touch using the contact details to the left. Enjoy!

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.

“I’ve been meaning to start yoga again for ages and after reading your yoga article I’m really motivated to do so!” “I think the magazine had a good mixture of articles and I will definitely read the next one” “I especially like your philosophy that it is for the average Joe” “Magazine looks fab!”

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 MICKY YULE Straight after winning gold at the Invictus Games, EH Fitness manages to hear exclusively from the powerlifter 10 NEWS Drumbrae Leisure Centre refurb; Healthy Living Yearbook reader offer; new trail running event... and much more 16 CYCLING Lots of reasons to get on your bike 19 READER COMPETITION Your chance to win cycling gear courtesy of Flare Clothing and EH Fitness 26 NUTRITION We help you understand the importance of fuelling your body 28 FIGHTING FIT Exercises to help with speed, reaction, core strength and punching 34 FOAM ROLLING If you’ve never considered it before, you surely will after reading this 36 CROSSFIT With a huge increase in the popularity of CrossFit, we find out what it’s all about

24a Melville Street Edinburgh, EH3 7NS Call: 07707 412 033

Are you suffering from aches and pains? Do you want to improve your sporting performance, prevent injuries or treat an injury you may have picked up along the way?

Call now for a FREE consultation and physical/postural assessment!

Range of Movement

Headaches

Joint Issues

Sciatica & Lumbar

Sports Injuries

Runners Knee

At Bodyworks we aim to get to the root cause of your problem by tailoring the treatment completely to your needs as your health and wellbeing is important to us. We have a fantastic team of highly qualified therapists treating a range of clients from Olympic athletes to office workers. We also offer complementary treatments such as Swedish, Hot Stones, Aromatherapy, Indian Head Massage and Reflexology if you are looking to de stress/relax. Please visit our website for further information on our treatments and prices.

Back & Neck Pain

Post-operative rehabilitation

Tendon Injuries

www.bodyworksedinburgh.com/prices

We are also continually looking for more partnerships with Sports teams/clubs offering drop in sessions, pitch side support, events and much more! Please do not hesitate to get in touch with us to book your FREE consultation and assessment or if you have any questions. info@bodyworksedinburgh.com 07707 412 033

COVER STORY

Invictus Games gold medal winner Micky Yule speaks to EH Fitness about how sport has given him something back in his life and looking forward to Rio 2016 I joined the army in 1996 as a 17 year old boy – it was the only job I ever had and I never envisaged doing anything else. The Army was my life and I loved every minute. On 1st July 2010 my world changed. I lost both legs above the knee when I stepped on an IED in Helmand Province. I felt the whole impact go straight through my feet and then out my head. I knew straight away that I was in a bad way. The injuries I received in Afghanistan meant that my life would now be as a double amputee. I had some dark days in the beginning, wondering how I could continue to live a worthwhile life. Sport does give you a reason to get out of bed. I quickly decided to get back into my love for sport and initially used it as a method of losing weight and getting stronger again. I started powerlifting and was invited to compete in regional disability competitions. My motivation and dedication to train went

“sport does give you a reason to get out of bed” through the roof after watching the London 2012 Paralympics and I promised myself to do everything in my control to compete in Rio 2016. In June 2014 I first heard about the Invictus Games – the competition being organised by Prince Harry for wounded, injured and sick servicemen and women around the world which were going to be held in London in September that year. This was something I felt I had to be part of. I had missed the feeling of being one of the lads and felt I really needed to be around that atmosphere again. London was a tremendous success both on and off the lifting platform for myself. I managed to win a gold medal in my

COVER STORY

“I hope that I can be an inspiration for other people….it’s important to never give up”

weight class but more importantly found a piece of me that had been missing since my injury. I found the soldier again who had been lost during the rehab and recovery. At the closing ceremony Prince Harry said that he hoped the Invictus Games would continue long after London. I, as well as every other Invictus Games competitor, vowed to do their best to be selected again. Fast forward 18 months and I found myself stepping onto the Virgin Atlantic plane heading to defend my title on the American’s home patch. I again had missed the once familiar surroundings of soldiers and found myself at ease amongst the banter and tales that everyone had. And I was loving how the Americans had put a showbiz twist to the London 2014 Invictus Games - everything was bigger and louder.

After 4 years of ups and downs, injuries and illness I was so proud to be a part of the Invictus Games 2016. I’m now looking forward to the Rio 2016 Paralympic Games. All of the hard work and thousands of hours training have paid off and now I get to look forward to representing my country again but this time in sport. I hope that I can be an inspiration for other people and that they’ll understand that it’s important to never give up on their goals, no matter how crazy they may seem to others. I was given a second chance at life and there’s no way I’m giving it up.

All competition was taking place at the ESPN Wide World of Sports Complex and the atmosphere was electric. And once again I won gold with a lift of 190kg weighing in at 64kg body weight. A massive one for me.

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FEATURE

For people with a physical, sensory or learning disability, one organisation leads the development and promotion of sport and physical recreation across the Lothians Background

Aims

Lothian Disability Sport (LDS) aim to provide opportunities to participate in physical activity for all individuals with a disability regardless of age and sporting ability. The organisation was originally set up as Lothian Sports Association for the Disabled back in 1962 and has evolved over the decades, culminating in the creation of the registered Scottish Charity Lothian Disability Sport in 1998.

This aim is facilitated in collaboration with a number of key partners across the region, including all four local authorities and National Governing Bodies of Sport. LDS are a branch member of the governing body for disability sport, Scottish Disability Sport (SDS) and work closely to achieve goals and undertake work that will enhance opportunities to access and enjoy sport in the region. Further partnership work extends to local clubs and additional key organisations like Lothian Special Olympics (LSO) who offer participatory and competitive pathways for athletes and players with a learning disability only.

LDS is predominantly a voluntary led organisation with committee members from a range of backgrounds providing their skills and expertise to support the Disability Sport Coordinator to drive the aims and objectives of the board forward.

The underlying principles of LDS are to promote sport and physical activity for people with a physical, learning or sensory impairment through the following ways: • support individuals to develop confidence through participation in sport and therefore promote health and well being • encourage individuals to develop any particular sporting abilities which they may have and • support them in furthering their sporting potential • provide and promote opportunities for clubs and club members to participate in a range of sporting and leisure activities • publish and distribute regular upto-date information on activities and opportunities.

To help LDS achieve these goals, the organisation offer: • a Lothian wide programme of competitive and participatory events in selected sports, for both school aged and senior athletes. The school calendar alone engaged 748 young people in 2015/2016. • co-ordination of athletes and teams at Scottish Disability Sport National sports events, extending the pathway for individuals to gain experience outwith the region and the chance to participate against and alongside their peers from across the country • information surrounding coaching and training opportunities and access to coach education courses, in addition to supporting the UK Disability Inclusion Training – the inclusive education opportunity delivered by SDS • provide support to established and developing clubs in the local area – this is achieved through volunteer recruitment, support with governance and athlete identification, all part of the benefits of affiliating to LDS • provide grant aid for athletes, clubs, coaches and volunteers where appropriate – LDS provided financial support for 6 athletes and 3 coaches in 2015 / 2016 and are currently developing a specific fund to support athletes on the performance pathway.

If any of the information has whetted your appetite to become involved with disability sport then please get in touch to discuss these opportunities in more depth. You can find more info through the following ways:

FEATURE

Calendar of Events As highlighted earlier, the calendar of events is a key area of work for LDS and helps introduce athletes of all ages and abilities to sport and physical activity. The ongoing development of the school calendar relies on close collaborative work between Active Schools Co-ordinators and Sports Development Officers in all four local authorities to facilitate the Schools Programme. The Regional Schools Programme continues to provide the young people from Lothian the opportunity to participate within a range of sports at grass root level and exposes them to a range of events in football, boccia, swimming, badminton and athletics, both sportshall and track & field. The fifteen Regional events have seen 748 young people access the School Programme throughout the 2015/2016 academic year and engaged over 30 schools from across Edinburgh and the Lothians, showing how well established the calendar is throughout the region. In addition to these opportunities, Lothian has had representation at six Scottish Disability Sport National Junior events. Some highlights of the 2015/2016 calendar include the Paralympic Experience Events and the Sportshall Athletics Event. Both events display excellent partnership work and underline the tremendous amount of work that is undertaken in the planning, co-ordinating and delivery of the events. The fifth Paralympic Experience Event seen an increase in participation with 62 young people with a physical disability or sensory impairment

originally signed up and this significant elevation in numbers can be strongly related to the work and support that the Active Schools teams across Edinburgh and East Lothian have contributed. The Sportshall Athletics event has been a staple in the School Calendar for a number of years and partnership working has developed over this time. The event is held at West Lothian College, with the students from the Sports & Fitness course undertaking Adapted Sportshall Athletics training facilitated by Scottish Athletics allowing them to help deliver the event on the day. This support is supplemented by the Sports Development and Active Schools teams in West Lothian who significantly contribute to the planning, co-ordination and delivery stages of the process.

Club Opportunities LDS work closely with a range of clubs in the region and are proud to boast some of the strongest club opportunities across the entire country, with many athletes previously and currently flourishing under the guidance of the vastly experienced coaches. Some of the club opportunities in the local area that can be accessed are highlighted below: • Archery • Badminton • Bowls • Judo • Basketball (Wheelchair) • Tennis (Wheelchair)

• Athletics • Swimming • Boccia • Football • Fencing (Wheelchair)

Athlete Case Study A current example of the pathway opportunities that are provided by LDS are evident with swimmer Scott Quin and athlete Maria Lyle both excelling on the International stage with the Paralympics in Rio firmly on the agenda for later in the year. Midlothian man Scott Quin has LDS firmly embedded in his considerable development as an elite athlete, accessing calendar opportunities while at school in Midlothian before progressing through the club pathway with local disability swimming clubs Loanhead Dolphins and Lothian Racers. Quin has gone from strength to strength and claimed a Gold medal at the International Paralympic Committee (IPC) European Swimming Championships in Madeira, Portugal earlier this month. Loanhead swimmer Quin, competes in the category dedicated to swimmers with a learning disability (S14) and will be looking to add to his gold tally when he travels to Brazil in September. In addition to performing at top level as a full time athlete, Scott continues to support local disability sport and regularly attends LDS swim gala’s, providing excellent motivation for the young swimmers of today and future stars of tomorrow. This is just one example of a host of success stories and LDS will support athletes into sport and physical activity regardless of the level they aspire to.

Tel: 0131 475 2364 or 0770 939 3514 Email: admin@lothiandisabilitysport.co.uk Facebook: LothianDisabilitySport Twitter: LDS_Sport

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NEWS

Rough Runner heading for Scotland Rough Runner – an obstacle course challenge combining distance running with a variety of obstacles along the way, each inspired by game shows such as Total Wipeout, Takeshi’s Castle, Gladiators, Ninja Warrior and Fun House – is coming to Scotland this August. With obstacles including a punching wall, giant pigeon battles, sweeper arms, big balls and yes, The Travelator, participants can bring all the nostalgia from watching these shows to life and finally take them on themselves!

Taking place at Hopetoun House on Saturday 6th and Sunday 7th August, participants have a choice of a 5km route with around 10 obstacles, a 10km route with around 15 obstacles or, for those up for the toughest challenge, around 20 obstacles on a 15km route. No matter which one participants take part in, everyone will cross the Travelator at the finish line so you can consider that particular childhood dream fulfilled! For more information, visit www.roughrunner.com

CrossFit JXL REGISTER YOUR INTEREST AND START THE NEW YOU

COMMUNITY | PROVEN RESULTS | GROUP CLASSES FOR ALL SKILL LEVELS

BELIEVE | ACHIEVE | SUCCEED Tired of the same routine? Come and experience CrossFit! Whether a beginner or accomplished athlete, all workouts are scalable to your personal fitness level. Gain strength, power, endurance and get in the best shape of your life whilst having fun! Come try it out, the first session is FREE.

info@crossfitjxl.com | 07921 991530 | 0131 665 1658 | www.crossfitjxl.com

NEWS

Reader Offer

EH Fitness has secured an exclusive offer for all readers on this inspirational Healthy Living Yearbook. Written by Edinburgh based personal trainer Tracy Griffen who specialises in designing personalised exercise programmes to fit in with busy lives, this 192-page book is jam-packed with lots of hints and tips to look and feel great throughout the year. Covering topics such as what’s good to eat in season; easy healthy seasonal recipes; hints and tips for resisting temptation for those times when indulgence beckons; fitness ideas no matter the weather and realistic information on nutrition, well-being and exercise. If you need some motivation to live a little healthier, this is the book for you. If you need any more motivation, we’ve secured a whopping 25% off bringing the price down to only £7.49. Visit www.ehfitness.co.uk to order your copy and get free delivery. Get fit and enjoy it!

New Trail Running Event

For anyone who enjoys trail running, Saturday 1st October is a date you must keep clear as a new event suitable for all runners takes place. The Tweed Valley Tunnel Trail Run, organised by Hillside Outside, is a beautiful off-road run through a stunning natural environment with an awesome ‘son et lumière’ twist in the tail at the end. Starting and finishing in Peebles, there’s a choice of two fully waymarked routes – 10km and 20km – with electronic chip timing and everyone who takes part receives a goody bag. Visit www.tunneltrailrun.com for more information and entry details.

Aqua Relax Sessions at Portobello

Conscious of the fact not everyone enjoys the busy atmosphere of a swimming pool, Edinburgh Leisure has launched a weekly, adults only aqua session specifically designed to be calm, relaxing and informal at Portobello Swimming Pool. The session runs every Thursday from 12:00 – 13:00 and people are invited to come and swim or simply walk and exercise. Features of the session include no lanes or lane swimmers, warmer water and relaxing music. There’s no need to book – just turn up and relax.

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NEWS

SiMBA Fundraising Appeal On September 3rd and 4th this year, Jonny Kermode, one of the talented designers working on EH Fitness magazine, is set to canoe the length of Loch Lomond and climb the Munro of Ben Lomond to raise money for SiMBA – an amazing charity that supports anyone who has suffered the loss of a baby during pregnancy or close to the time of birth. In 2014, Jonny and his partner, Sara, endured such an experience when, at 37 weeks, their baby Rose was stillborn, and although it was a very traumatic time, it was made a little easier by SiMBA. They help families to gather precious items for a Memory Box which can be treasured forever. They also offer drop in support groups, 24 hour on-line support and additional training for midwives and hospital staff. They support parents and families when they need them most and to enhance the bereavement services that are currently available. SiMBA do not charge for any of their services and rely heavily on the generosity of, and assistance from, supporters including fundraising events such as these so, EH Fitness readers, if you can spare anything at all to show our support for Jonny and to help SiMBA continue to offer their special services, please visit: uk.virginmoneygiving.com/SomeoneSpecial/rose

RAMBLING & ROWING

Rose FOR

DARE FITNESS IS ON FACEBOOK & INSTAGRAM

NEWS

Growth Plans Fuel Re-branding for Anytime Leisure

WE’RE HIRING

Scottish-based fitness equipment company Anytime Leisure is embarking on an ambitious five year strategy to increase its turnover to around £20 million during the next few years through a major programme of international growth and, to support its ambitious targets, is also refocusing and re-branding as Origin Fitness to better reflect its core business. The company, based in Edinburgh, already enjoys a dominant position in the Scottish market, working with local authorities, hotels, health clubs, corporates, sports organisations and the personal training sector in the design, creation and equipping of gyms with their own range of fitness products, flooring and accessories which it designs and produces under the “Origin” brand. Already, Origin Fitness does business in several European countries including Poland, France, Sweden and Belgium but wants to see significant expansion beyond these countries and key people have also been recruited to strengthen and increase its profile and business south of the Border.

Happy Birthday Edinburgh based DARE Fitness has recently celebrated its first year in business. When starting out 12 months ago, owner Dale Roy knew he wanted to be a little different to other trainers and make a real difference to the people he trained but, as with any ‘job’, knew it wouldn’t go 100% with everyone. Now, one year later, Dale honestly feels he’s made a difference to some people and claims to have seen some phenomenal results with clients, not just physically but with the self confidence his training has given them.

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

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NEWS

Midlothian Sports Awards They are testament that age is no barrier to sporting success. One of the youngest winners of last year’s Midlothian Sports Awards, 18-yearold Amy Sanderson has teamed up with the oldest winner, Peter Collins, 84, to encourage as many people as possible to nominate their own sporting heroes this year. Speaking at the launch of this year’s event, Peter, whose Walking Football Team took the Senior Team of the Year title, said winning last

year was “really encouraging”. He said: “It’s great fun playing in the Walking Football and it’s good to be recognised. I’d certainly encourage everyone to get voting this year.” Amy, who coaches rugby and won Coach of Year said: “I was quite young and it felt like a big achievement. It makes what you are doing worthwhile and it’s nice to get a reward.” The categories in this year’s Awards are: Senior Sports Personality; Junior Sports Personality; Senior Team Award; Junior Team Award; Coach of the Year; Service to Local Sport and Volunteer of the Year

Nomination forms can be picked up from all Midlothian leisure centres, libraries and swimming pools, via www.activemidlothian.org.uk or email allan.blair@midlothian. gov.uk and the closing date for nominations is on Friday 7th August. The winners will be announced at an event on Friday 7th October at the Lasswade Centre.

Drumbrae Leisure Centre’s City-wide programme launches to help cancer patients summer makeover Drumbrae Leisure Centre is getting a £1 million plus refurbishment during summer 2016 and will be closing its doors from 10pm on Friday, 17 June, with an estimated re-opening date of 3 October. The improvements will include:

Move More

• more fitness classes, the creation of a brand new low intensity fitness studio and a refurbishment of the existing studio; • a brand new cycle studio with Matrix bikes and a brand new programme of cycle classes • the Drumbrae gym was recently refurbished with the latest equipment (over 60 pieces) a few months ago but Edinburgh Leisure will be adding to this and creating extra space so there’ll be more room to work out. The experienced gym team will also be launching some new gym classes as well as being on hand to help customers achieve their personal goals. • a new sauna in the pool area • improvements to all the changing areas, toilets and showers • a makeover in the reception area and a refresh of the café area. Whilst the refurbishment is taking place, an alternative fitness class timetable will be happening, using other Edinburgh Leisure centres across the city and customers looking to swim can choose between Ainslie Park Leisure Centre, Dalry and Glenogle Swim Centres. Updates on the refurbishment are available on a dedicated webpage on the Edinburgh Leisure website.

A new programme has been launched in Edinburgh to help people affected by cancer get active. Macmillan Cancer Support has invested over £240,000 to develop Move More Edinburgh in partnership with Edinburgh Leisure. The programme has been specifically designed for people affected by cancer and includes walking groups, gardening groups, gentle movement classes, and group activity classes. Helping people who have been diagnosed with cancer to ‘move more’ is a key focus for Macmillan Cancer Support and the activities, which are all free of charge, will not only help people cope with the side effects of treatment, but also provide them with an opportunity to meet others in a similar situation and reduce the loneliness and isolation that the disease can create for those affected. Move More Edinburgh is offering activities in ten locations across the city, which includes five Edinburgh Leisure venues, and anyone interested in finding out more should call 0131 458 2190 or email movemore@edinburghleisure.co.uk

FEATURE

Serious Fun For Everyone British Military Fitness was founded in April 1999 by Major Robin Cope and Sergeant Harry Sowerby as an alternative form of group fitness training to gyms.

More Than A Boot Camp The idea was, and still is, to get people of all fitness abilities outdoors training in parks, with motivation provided by military trained instructors. While many people refer to BMF as a boot camp, it was never the intention to make BMF an intimidating, hard out boot camp. Instead the aim was always for us to give everyone a fun and effective form of training using the highly professional skills learnt in the military to get people fit. We have over 400 classes in more than 140 locations all across the UK, and turned 17 years old this year.

Military Fitness Suitable For Everyone

We understand that our classes are only effective and fun if you’re exercising at the right ability level for you. This is why we divide all class participants into three main ability groups: BLUE for beginners RED for intermediates GREEN for advanced participants Whichever group you join you’ll be guaranteed an effective workout with people with a similar level of fitness. We pride ourselves on our coaching ability, and always make sure to give you feedback on your technique to ensure that you get the most from each and every exercise repetition.

We have developed a ‘civilian friendly’ version of physical exercise (‘phys’) used to improve and maintain the fitness levels of the British Army, Navy and RAF - some of the fittest individuals on the planet.

Locally you can come along and try a session for FREE at one of the following venues:

We often get asked - am I fit enough to do a BMF class? The answer is YES.

Musselburgh: Fisherrow Links

Edinburgh: Meadows, Inverleith Park, Holyrood Park or Edinburgh Business Park

For more information, visit: www.britmilfit.com/where-we-train/edinburgh

In 2016 and try a British military fitness class for FREE. START YOUR TRAINING TODAY WITH A FREE SIGN UP AT SIGN UP AT BRITISHMILITARYFITNESS.COM BRITISH MILITARY FITNESS SESSION BRITISHMILITARYFITNESS.COM AT ANY OF OUR 140 PARKS NATIONWIDE A5 Flyer.indd 1

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FEATURE

GRAB LIFE BY THE HANDLEBARS

As the better weather makes an appearance, it’s a good time to explore the many and varied ways you can wake your bike, and your legs, from hibernation and start to add cycling journeys to your everyday life, whether that’s enjoying an evening ride with friends, commuting by bike or exploring your local cycle routes.

Getting started

The school run

So you’ve been waiting patiently for summer to arrive before dusting off your bike. The time has come and you’ll likely have some questions. Here are a few pointers to help you on your way.

The school run offers a great opportunity to explore the independence of cycling. A kid’s bike is freedom and the more cycling you do together as a family, the safer and more confident they will be when the time comes for those first solo flights. Until then, there is a range of bike seats, trailers and cargo bikes available

There are many ways you can incorporate travelling by bike in to your life. The average cycling journey in Scotland is 4.4km which means you shouldn’t need to wear special clothing and a simple low maintenance bike will see you right.

Commuting Commuting is one of the easiest ways to add cycling in to your daily routine, and moderate daily exercise can be more beneficial than single intense sessions. You will become familiar with surroundings you never knew existed and have a nice glow when you arrive at your desk. If you live out of town, try splitting the journey between bus or train and cycling. You could always increase the distance as you become at home on the road. Facilities such as cycle parking, lockers and showers make life easier for employees who commute by bike. Cycling Scotland’s Cycle Friendly Employer Award recognises workplaces that provide these facilities and helps others to put these things in place. The Essential Cycling Skills app, available on Apple and Android, takes you step by step through getting your bike ready and becoming confident on the roads. Download The Essential Cycling Skills app from the App Store and Google Play.

for transporting small people from A to B. Like workplaces, schools can work towards the nationally recognised Cycle Friendly School Award. Add to this Bikeability Scotland cycle training - designed to give children the skills and confidence they need to make independent journeys by bike – and cycling to school becomes much more appealing. For more information on both these schemes, visit: www.cyclefriendlyschool.org www.bikeabilityscotland.org

FEATURE

Shopping

Planning your route

While your weekly shop may not be best suited to a bike journey, many shopping trips are. With the aid of a basket, pannier rack or back pack you may find you buy less, more often and experience fresher food as a result.

If you’re a regular public transport user, or often drive to school, work or study, your first thought may be to travel the way your bus goes or the way you would drive. This may not be the best way to get there by bike however. By cycling, you can often sneak along a side road or through a park – experiencing new surroundings as you go.

Keep it sociable Cycling doesn’t have to be a purely functional affair. Riding with friends and family on a sunny weekend is a real pleasure. It’s fast enough to cover the ground, but slow enough that take it all in. There are many community groups and cycling organisations out there who specialise getting more people cycling, no matter their age or ability.

It’s wise to plan ahead and select a route that avoids fast and narrow roads, you might want to include some off road paths if you are new to cycling. Many local authorities produce route maps of their areas and Sustrans has a web based bike map for the National Cycle Network (NCN). It’s also worth checking out the journey planner on CycleStreets.net and never underestimate the power of Google maps. Of course, the best tips come from those who are well versed with the two-wheeled world. An email or a phone call to a friend or colleague who cycles, or even an impromptu chat at the traffic lights can shed some valuable insider knowledge. www.sustrans.org.uk www.cyclestreets.net

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Experienced rider or just getting into cycling? Uncomfortable on your bike? Looking for an edge over the competition?

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FEATURE

CYCLING UK’S

SUZANNE FORUP SHARES HER

TOP TIPS FOR

CYCLING WITH

CHILDREN

Cycling with a child adds a whole new dimension to any bike journey, from a short spin to the shops to a full blown cycle tour. Even familiar journeys can present new hazards, as well as delights, when you take a small person along – either on their own bike or a trailer or bike seat. Whatever the size of your trip, I’d recommend the following:

Get the equipment that works for you

Learn from my mistakes and don’t buy a trailer that doesn’t fit through your front door or a toddler seat that doesn’t fit your bike. If you know other people that ride with their children, try and cycle with them or borrow their gear for a test run. Many cycling organisations run family rides or events and these can be a great way to meet other cycling families and check out their equipment. Local bike shops should be able help you get the right equipment that will fit your bike.

Plan your route in advance

Many people see familiar routes in a completely different way once they become parents. Steps, poor road conditions and unexpected path barriers can all become serious obstacles when you have your most precious cargo with you. Longer but quieter routes, paths through parks and green spaces can all make the journey more enjoyable for everyone.

Prepare for the weather

Little ones can get cold quickly on the back of your bike or in a trailer. Wrap them up warmly, and take a blanket for longer trailer journeys in the winter plus the usual layers of coats, gloves and hats.

The fundamental importance of snacks

Ensure everyone remains cheery through the regular use of snacks. Pack them away in different places and keep a few special treats for bribery if required! It can be hard to motivate happy youngsters to leave the playground or park and get back on the bike, so I find a little treat works well sometimes, as well as keeping the energy levels up.

There is a great Facebook group for family cycling It’s a really friendly and helpful community, with plenty of members in Scotland. Suzanne is Head of Development Scotland for Cycling UK. She got back on her bike with her son three years ago, and hasn’t looked back. Suzanne’s family completed their first short cycle tour in the Netherlands last year, which you can read about on her blog about family cycling. CTC run a range of family cycling opportunities, including Bike Curious Family workshops to help people meet other families that cycle.

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Flare Clothing Co is the brainchild of Hannah Myers. After years of wearing illfitting clothes and late nights with a pencil and paper, Flare was born. Seeds were finally sown in the summer of 2012 and, after a year of research, prototyping and development they launched their first women’s jersey collection. This was closely followed by a complete range including jerseys, shorts as well as casual t-shirts and hoodies. Now, in their third year, Flare has grown to offer a full complement of Men’s and Women’s riding clothing and accessories whilst incorporating some well-established technical materials and features into their garments. Flare is more than just a clothing brand they love cycling and want more people to experience the fun of racing downhill, riding familiar trails with friends or just having a blast at the pump track. Whatever your preferred discipline of biking, Flare have got something to keep you looking cool, comfortable and contemporary.

WIN!

EH Fitness has teamed up with the wonderful people at Flare Clothing to give you a chance to win £75 worth of cycle-wear. We’ve got a signature t-shirt and Stage Enduro jersey each for one lucky man and woman. The t-shirts, worth £25 each, are a classic slim fit made from technical fibres that will keep you cool while the long-sleeved jerseys, worth £50 each, are made from a wicking, breathable polyester perfect for chilly days out on the trail or when you need some more protection. Loose fitting and comfortable, the jerseys also have a small hidden zip pocket in the left side seam, perfect for a key or some change.

Designed in Britain; worn worldwide. TO ENTER: For a chance to win, visit www.ehfitness.co.uk by 9am on 1st July and enter your email address. The winner will then be selected at random and notified by email. www.ehfitness.co.uk

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Get ready to Pedal for Scotland Scotland’s biggest bike event, Pedal for Scotland, returns on 11 September for its 18th year. The event encompasses three rides of varying distance and difficulty, perfect for anyone no matter their age or ability. The Classic Challenge is the most popular ride, with 7500 participants heading off from Glasgow Green, crossing the central belt, and arriving, exhilarated, energised and accomplished, in Edinburgh with 50 miles under their belts. The ride’s huge popularity is due to the combination of a great route* that uses a mixture of closed roads, quiet back roads and cycle paths and the fact that it takes in Scotland’s two largest cities via stunning countryside. It’s the perfect challenge for both regular riders and those who haven’t cycled in a while – a few weeks training should be enough to get in shape. There are rest stops around every ten miles or so serving free refreshments, plus a free lunch at the beautiful Linlithgow Palace, topped off with entertainment and stalls in Edinburgh, making for the perfect active day out for groups of friends, family or work mates. Transport can also be booked to get you and your bike to the start at Glasgow Green, or home from the finish line in Edinburgh. The Classic Challenge is just that, a classic route, now in its 18th year, which offers riders the opportunity to challenge themselves in a sociable and fun atmosphere. The Pedal for Scotland Big Belter® is a Sportive ride of 110 miles from Glasgow to Edinburgh. The ride uses the same start and finish

points as the Classic Challenge ride, but takes a completely separate route through the Scottish Borders, meaning you get the buzz of Scotland’s biggest bike event on a quieter route designed for road cyclists. The transport service will serve Big Belter® riders too, meaning there is an easy and hassle free way to get you and your bike to the start in Glasgow Green, or back home from Edinburgh at the finish. The Wee Jaunt® provides a fantastic (and almost entirely traffic-free) route taking in the last nine miles of the Classic Challenge route and joining the festival atmosphere with the rest of the Pedal for Scotland Classic Challenge and Big Belter® riders at the finish line in Edinburgh. Everyone taking part will have the chance to raise money to help children living in poverty in Scotland through the STV Children’s Appeal, Pedal for Scotland’s official charity partner.

*The new 2016 route is stilling in planning and discussion with Local Authorities. All three Pedal for Scotland events will take place on Sunday 11 September. To find out more and enter, visit www.pedalforscotland.org.

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Cycle with us and join our inspiring fundraisers. Help us to reach the 50,000 people in Scotland living with autism.

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How To Ride A Successful Sportive Richard Lord gives his advice on how you can finish strong and have your best event yet. Sportive events have really taken off in recent years and there are some great challenges for every ability. Now that you’ve chosen your event, you want to enjoy the ride. However, there’s more to cycling than ‘just going out for a ride’. Follow these simple tips for a great Sportive.

Tip 2) Stay hydrated We’re made up of about 70% water. If we don’t drink enough, the fluid in the blood and muscles is reduced and then we don’t function as well. It’s possible to go all scientific and weigh yourself before and after exercise but the easiest way is to check the colour of your pee. Generally we’ll need to drink approximately 500-1000ml per hour depending on the temperature and your sweat rate.

Before your event: Tip 1) Fuel your body for exercise during training and your event Nutrition is the biggest limiting factor in fatigue. Our bodies only store enough glycogen (our energy source) for up to 90 minutes of exercise. If your event is longer, you’ll need to take up to 60g carbohydrates per hour. This can be in the form of energy drinks, gels or solid foods. Finding the right combination for you takes time so test this in training. Don’t try anything new in your event!!

fuel and drink is needed to get there and re-stock for the next section. If it’s wet, windy or both, it will take longer to get there so take more supplies.

Tip 4) Fuel up the day before If it’s a particularly long event, it’s important to ensure glycogen stores are fully loaded. You’ll need to increase your carbohydrate intake throughout the day. To find out how many carbs you need in grams, multiply your weight by 10. For example, an 80 kg rider should eat approximately 800g of carbs throughout the day.

On the day: Tip 3) Check the course If the course is long enough there will be feed stations along the way. With this information you can work out how much

Tip 5) Use tips 1 and 2 These tips are here for a reason. Now you need to stick to what works. Tip 6) Have a good breakfast Have a good breakfast high

FEATURE in carbs 2-3 hours before your start. Don’t leave it too late as this could cause stomach cramps! It’s also important to drink 500-1000ml of your chosen energy drink during this time. Tip 7) Start slow and finish fast It’s easy to get caught up in the excitement of your event and set off too fast but you’ll blow the doors off long before you reach the finish. If your group is too fast then slow down. You’ll be caught by another group so join them. If they’re too slow, join a faster group as you’re caught. Using a Heart rate monitor or power meter will help you avoid going too hard. Don’t go above zones 3 or 4 (depending on your fitness level). When you’re near the finish you can push the pace up.

Tip 8) Communicate with others to avoid accidents As with every bike ride it’s important to communicate with others to avoid any unnecessary accidents. Simple things like pointing out potholes, speed bumps and road furniture. Looking over your shoulder before moving out. Letting other people know you’re overtaking and on what side.

Tell others stopping!!

when

you’re

By following these simple tips, you’re sure to have a great day out. Richard Lord has a degree in Sports Science, is a British Cycling Level 3 Road and Time Trial coach and owner of 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”

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“I have been a keen cyclist for years and have always raced. However, until last year I didn’t know how to train properly. With Richard’s help I learnt how to prepare properly for racing and became a much stronger rider”

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Contact Richard Lord: 07539 677 118; richard@equipecyclecoaching.com facebook.com/equipecyclecoaching

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HOLYROOD PARK EDINBURGH Saturday 25th & Sunday 26th June 2016

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FUELLING PERFORMANCE Endurance nutrition Whether you’re new to endurance events or a seasoned athlete, getting your nutrition ‘right’ can be difficult. Here, Michael Ulloa – a certified nutrition coach – tells us just how important it is to fuel your body correctly. If you are making changes to your diet for a marathon in two months time, or simply looking to improve your health and well being, everyone’s diet will be different. We are all unique so there is no broad stroke approach that can be applied to all athletes. Allergies, intolerances and personal preferences all play a part. Endurance events, like long distance running or cycling, can be very taxing on the body so appropriate nutrition can be the difference between cruising an event and ‘hitting the wall’ half way through. Just always ensure that you are fuelling your health before you fuel exercise performance. If you have any macronutrient or micronutrient deficiencies before getting started, you’re sure to know about it once your training is underway. The main goal of endurance nutrition is to avoid illness and injury through stresses of training. To be able to maintain sporting performance, you need to ensure you are eating enough to match your energy demands and that you are

consuming the right foods to function optimally. I always recommend clients to download a calorie-tracking app and to monitor food intake as this will help highlight any deficiencies. High intensity exercise can temporarily dampen the immune system and getting sick when training can set you back considerably. Add the cold and wet weather of Edinburgh into the mix and you’re just asking for trouble. To limit the chance of getting ill, increase your fruit and vegetable intake. Every meal that you eat should contain two different types of vegetable. Make those salads as colourful as possible and be strict on yourself. Supplementing with a multi-vitamin can be a good addition, particularly during the winter months.

“appropriate nutrition can be the difference between cruising an event and ‘hitting the wall’ half way through”

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You need to be taking on enough calories to at least maintain your body weight. Buy yourself some weighing scales and keep track. Unless you have a diagnosed illness, your bodyweight is a result of calories in vs. calories out. If your bodyweight is dropping, you are eating fewer calories than your body is burning and you need to eat more. On the other hand, if your bodyweight is increasing, you are consuming too many calories and you may need to address that post-run Snickers addiction… Next: master your protein consumption. When exercising, your body will use any energy source it can to keep going. If you don’t consume enough protein within your diet, the body may resort to breaking down muscle tissue to obtain the amino acids that it needs. You don’t want this to happen. Pounding the pavement for a prolonged period of time will also cause micro tears in muscle fibres that need repairing. This is where protein steps in. To ensure maintenance of lean muscle mass, I recommend between 1.6 – 2 grams of protein per kilogram of bodyweight. You can use your calorie-tracking app to monitor this. Real food should always come first, but if you are struggling to consistently eat high quality protein foods, a good whey or vegan protein shake will help make things easier.

Personally, I prefer a diet that is higher in healthy fats. Eating large quantities of daily carbohydrates makes me feel slow and lethargic. I have found a way to eat that I enjoy and that matches my energy demands. However, when completing longer endurance exercise, increasing carbohydrate intake gets the best results. Carbs are the body’s go to energy source. If possible, save those larger portions of pasta or rice for when you finish exercising. This should be your biggest meal of the day. After exercise your muscles become like sponges so this is the time to refill those muscle energy stores and for protein to repair damaged muscle tissue. Your approach to nutrition should have sustainability in mind. It is all well and good following a set diet plan written by an online coach or personal trainer, but if it doesn’t fit in with your lifestyle or doesn’t include your preferred food sources, then the chances are you won’t stick to it. Your training plan and nutritional approach should compliment your lifestyle. Fuel your body correctly and focus on enjoying your training. Michael Ulloa is a Certified Nutrition Coach and PT with Finely Tuned Fitness

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FIGHTING FIT

With the growth of MMA, Brian Fernie helps with some wise words regarding strength, conditioning and movement and gives examples of some fantastic exercises to help with speed, reaction, core strength and punching. MMA is the new ultimate combat sport and has been for a number years with a growth market worth billions worldwide. From local promotions to world promotions, the sport grows year on year from hardened fighters to general population fitness enthusiasts. Everyone wants to train like a fighter and have the physique of a fighter but not everyone wants to fight….and that’s created a boom market in the fitness industry. From boxercise and cage fit to MMA fighter fit classes, you can find hundreds of attendees at local gyms and fight centres all taking part in various versions on any given day of the week. MMA fights originated in Ancient Greece as hand-to-hand combat performed as a sport called pankration – from the Greek words pan and kratos meaning “all powers” – and modern day MMA consists of the same basic principles of grappling and striking.

Training for MMA means you have to take into account the stand up game and the ground game and incorporate as much functional movement and strength as you can. The word strength sends panic and fear into many an athlete and conjures up the image of the stereotypical pumped up steroid junkie or strongman athlete. This is far from what strength and conditioning really means so let’s break each of the two elements down. Strength, or absolute strength, is the greatest amount of total force any one individual can generate. Conditioning can best be described as the specific demands of the sport which in turn refers to the S.A.I.D. principal: Specific Adaptations to Imposed Demands.

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So what is movement? Quite simply, movement is the ability to move the body through the pillars of movement in a multi-directional plane. It’s important that you understand the needs of strength in your movement patterns; this will ensure that you’re prepared for any situation thrown at you.

THE FIVE NATURAL PILLARS OF FUNCTIONAL HUMAN MOVEMENT:

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Pull – the ability to pull something towards yourself Push – the ability to push something away from you Level change – squats, get ups, get downs, drop Locomotion – crawl, walk, run, swim Rotation – swing, strike (any form of twisting action)

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FEATURE In order to achieve greater strength in movement of any type, we need to add a variable such as a weight to ensure that there is some form of resistance to work against. A sandbag – also know as Power bag, Bison bag, X-bag, Battle bag – is one of the best counter balances for promoting strength and movement functionally, they come in a range of weights and are great for the following exercises. • Clean and press (fig 1) • Snatches • Slams (fig 2)

• Squat jumps • Rotational lunges (fig 3) • Bent over row

• Anyhow get ups • Overhead squat (fig 4)

CLEAN AND PRESS (fig 1)

SLAMS (fig 2)

ROTATIONAL LUNGES (fig 3)

To add power endurance to your workout, try these exercises along with a power matrix set which is quite simple to implement. Every time you do the circuit, or any workout, start on a different exercise each time so the body tires at different points during the set. Pick an exercise and complete the following work to rest ratios so that your body tires at different points during the set, ie:

OVERHEAD SQUAT (fig 4)

Exercise 1: Clean and press Work 40secs/Rest 20secs Work 30secs/Rest 30secs Work 20secs/Rest 40secs Then move onto Exercise 2 in your workout and repeat the work to rest ratio again.

FEATURE Functional and bodyweight training are essential parts of your strength and conditioning, so here are a few drills you can incorporate into any workout in order to compliment your programme. A few are for fun but do have benefits, give them a go.

Scarecrow (fig 5)

Scarecrow (fig 5) Have your partner stand with legs and arms out stretched, jump on their back and then attempt to circumnavigate your partnerâ&#x20AC;&#x2122;s body without touching the ground, so you go around the front and return to the back positionâ&#x20AC;Ś.your partner may assist you. This promotes grip, strength and flexibility and also gives your partner a good core workout.

Punch and Crunch Have your partner stand or kneel above you as if in the guard position wearing focus mitts. You do as many crunches and punches as you can in thirty seconds then jump up and hit the pads from the en guard position, again as many times as you can, for thirty seconds. This drill is great as a core and punching workout from the ground and standing positions and it also allows quick level changes. This drill should be done for a set time.

Turn and Tap Stand with your back to your partner, gloves on. Your partner should be within your fighting arc and wearing focus mitts behind you. Your partner taps one of your shoulders and holds the pads in any format. You have to turn quickly and punch the pads as you see them, then turn back. The process is repeated and can either be done for time or for a set number of combinations. This drill is good for speed, reaction and punching.

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Happy Slaps (fig 6)

Stand facing your partner. Both partners hold their right hand in a slap position, as if to slap the others face. Both of you grab the right wrist of your partner with your left hand in a parallel grip and on the command “Go”, you attempt to slap your partner. If you get slapped a forfeit has to be done. Good strength and control exercise.

Duck and Dive Face your partner and hit the pads as they appear then, either after a set time or number of repetitions, sprawl to the ground and dive through your partners legs, turn and leapfrog over them before facing the pads and repeating. This is a great drill for punching, level change and plyometrics.

Hustle and Muscle One partner executes press ups whilst the other, starting on the left side of their partner, executes the first part of a burpee. On the jump phase, jump over your partner then crawl under your partner whilst they hold the up position of the press up, then carry on with the burpee and press ups. This drill sees strength, plyometrics, level change and CV all being covered for both partners.

Walk the dog (fig 7)

Shake the snake

Stand facing each other. One partner grabs the ankle of the others right or left leg then, holding the leg in line with the hip and with the leg extended straight, start walking your partner around in a circle, forwards, backwards and making him jump on the opposite leg to keep up. Do this for time then swap legs. This works the leg muscles, acts plyometricaly and also overloads the hip flexors.

Stand back to back with your partner and, placing your right hand through your legs, grab your partners right wrist. On the command “Go”, both fighters attempt to pull their partner in the opposite direction from which they face. Do this for time then swap hands, then double hands. DON’T LET GO! This helps promote strength, drive and flexibility.

FEATURE Walk the Dog (fig 7)

Rocking and wriggling (fig 8) Both partners sit on the floor, partner one with legs wide and arms out-stretched in line with the shoulders. Partner two comes from behind and hooks their legs over the top of partner one’s legs. Partner two then place’s their arms around the chest of partner one and pushes in close to their back placing their head down between the shoulder blades and holds partner one in a gable lock.

Leg-o-war Face each other as above and hold each others right or left leg. Attempt to bounce your partner in different directions or pull them your way – the winner is the one still standing. When done, hold the other leg and go again!

strength, flexibility and ground work. There are a huge number of partner workouts out there…. these are just a few and have many variations. Give them a go and see how you get on. Rocking & Wriggling (fig 8 )

Partner one drops their hands, the object is for partner one without using their hands to break partner two’s grip, and break out of the hold. Normally done for time or the break which ever comes first. This is done by wriggling and rocking side to side back and forward placing your partner off balance. Promotes core

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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Why You Should Be Foam Rolling

Foam rolling has become the latest craze in the health and fitness industry. Micheala Strain tells us of its numerous physiological benefits. Although foam rolling may seem to be the new kid on the health and fitness block, actually its benefits and methods have been studied for decades. Scientifically known as self-myofascial release, foam rolling is a great asset to have in any fitness programme. Designed to reduce tension in the fascia surrounding your muscles, it has only been in the last few years that foam rolling has increased in popularity. The self-myofascial release method has been used for many years to treat plantar fasciitis however its principle has been found to also treat muscles all over the body. New fascia is being created by our bodies every day and without the correct movements the new fascia can often not form in the correct position, similar to scar tissue, which can cause limited range of motion and pain Foam rolling can help educate the new fascia to lay in the correct position to prevent muscle dysfunction. In addition to improving quality of range of movement, foam rolling can also help improve strength and core stability with certain exercises. What is fascia? Fascia is the connective tissue that surrounds each muscle fibre, individual muscles and muscle groups. According to Brooks (1999) fascia can be responsible for up to 50% of resistance placed on a muscle, therefore reducing fascia tension can increase range of motion and improve sporting performance.

How do I foam roll effectively? The great thing with foam rolling is that you can control the pressure therefore it can be tailored to work within your comfort zone. There is some controversy over the length of time to foam roll and research is continually being conducted to confirm the optimum time to produce the desired results. Foam rolling should be done until you can feel the muscle releasing yourself….this is normally felt after approximately 90 seconds for most people although it does vary however, it’s important to ensure you always foam roll the entire length of the muscle including the muscle-tendon junction. Foam rolling for specific muscles: Variations of foam rolling have been used for many years to treat injuries such as plantar fasciitis which is a common injury and most predominant in runners. One recommendation to alleviate its painful symptoms has been to roll your foot over a frozen can or bottle….this is a form of foam rolling as the aim is to loosen the fascia in the sole of your foot. Here are a few other examples:

“Plantar fasciitis – a common injury most predominant in runners – can be alleviated with foam rolling”

FEATURE To foam roll your piriformis:

To foam roll your Hamstrings:

• Start by sitting on the foam roller with your knees bent

• Place the foam roller under your glutes at the top of the hamstrings

• Place one ankle on top of the other knee, this will adjust your hips and you will find yourself leaning to one side

• Lift your body weight up onto your hands so you can move backwards and forwards

• Start with the foam roller at the top of the glutes beside the lower back • Using the foot which is planted on the floor you can move yourself backwards and forwards ensuring you are foam rolling the entire length of your glutes and piriformis

• You can do one leg at a time or both at the same time • Make sure you foam roll the entire length of the hamstrings Micheala Strain MSc. BSc (Hons) is a Sports & Remedial Massage Therapist with Bodyworks Edinburgh which regularly runs foam rolling workshops to ensure the correct techniques are being used.

To foam roll your calves: • Place one calf on the foam roller and have the other leg bent and foot firmly planted on the floor • Using your other foot and upper body roll from the Achilles tendon up to the back of the knee

“Foam rolling can help improve strength and core stability.”

• If you would prefer to get more pressure, place one ankle on top of the other taking all your body weight onto the arms

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CrossFit

Forging Elite Fitness What is CrossFit I hear you ask? CrossFit is a training methodology, a sport and a community. As humans, we have a desire to be healthy, connected and competitive; we can be all of those things inside a CrossFit gym, or ‘box’ as they’re known. Wull Graham who opened CrossFit Murrayfield just over one year ago and claims that, since then, some members have had the best year of their lives, tells us more. Regarding the training methodology; if it makes you a fitter, healthier and more well rounded human you will likely see it in the programme. If running backwards while eating ice cream was proven to make you fitter, we would do it! The goal is not to specialise, we aim to be the Jack of all trades, master of none. Think about it this way - you are out hunting with a bow and arrow. To be safe and successful you need a few things: 1) the ability to sprint away and climb a tree should something turn on you, 2) the cardiovascular capacity to run for an hour or two to chase down the target after the shot lands, 3) the strength to carry your catch back to the table. One without the other limits your success. CrossFit state that you should perform constantly varied, high intensity, functional movements across broad time and modal domains. When our members show up to train, they can expect anything from a 5k run to setting a new Olympic weightlifting total and everything in between. We rarely repeat workouts as routine is known to be the enemy….. it doesn’t take your body long to get used to a chest/back day, a biceps/triceps day and leg day (or another chest day). As a sport CrossFit is huge, there has been an exponential increase in the amount of people participating in The Open. Every year by CrossFit’s definition of fitness they set out to find the fittest male and female on the planet, the first stage of this process is the online Open. This year almost thee hundred thousand people competed worldwide, completing 5 workouts over 5 weeks. We had close to 50 CrossFit Murrayfield members sign up!

FEATURE RECIPE

“it’s a community; everyone grows together”

World Class Fitness in 100 Words “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” - Greg Glassman, CrossFit CEO and Founder

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“this year almost 300,000 people competed worldwide in the CrossFit Open” If you perform well enough in The Open, you will be invited to regionals, do well enough there and you’ll be asked to The CrossFit Games in California. The Games really is a spectacle of human performance, athletes who can hold a 5:20min/mile pace while putting 150+ kilograms overhead in the same day! Many sports scientists in years past would claim this not to be possible. Most importantly, CrossFit is a community. There’s no better catalyst to becoming a better human that surrounding yourself with people on the same path as you. You are an average of the 5 people you spend most time with, choose wisely! When the people around you care about your progress as much as you do, you will really start to take strides forward. When you get a message saying “where are you?!” when you don’t show up, you get better. When you have the best athlete in your gym doing handstand push ups beside the oldest member in your gym doing a shoulder press with pvc pipe, we all get better. Everyone gets a very similar stimulus from the workout, meaning everyone grows together. Misery loves company!

Readers of the online version of the magazine can click on the video stills (right) to watch footage from CrossFit Murrayfield. Alternatively, visit YouTube and search for CrossFit Murrayfield

Dictionary

FEATURE

parkour

| pärˈko͝ or |

(also parcour)

noun

the activity or sport of moving rapidly through an area, typically in an urban obstacles by running, jumping, and climbing. Parkour originates from France and has been said to be the fastest growing discipline in the last few years yet many people still have no idea what it ORIGIN actually is despite it being a fantastic and very playful way of getting fit. Anna Grupka, who is part of the thriving parkour community in Edinburgh, early 21stand cent.: alteration gives us an insight tells usFrench, it’s much more than typically perceived by the public. The most basic and common definition describes parkour as an art of overcoming obstacles in an efficient manner. I like this definition because it doesn’t differentiate between physical and mental obstacles. Parkour practitioners, known as traceurs, deal with both every time they train. Most typically, parkour is associated with young people doing flips and jumping off rooftops. This, admittedly, can be a small part of it, but this perception completely dismisses the time and hard work put into drilling smaller movements until they are absolutely perfected. It can appear to be a dangerous discipline, but through proper training, it is not more dangerous than other sports.

Traceurs turn their bodies into portable laboratories, testing the limits and in time gradually overcoming them. I went to my first ever Parkour class because I was promised I would only do small jumps (and believe me, in this case, the size really does not matter). Since then, of parcours ‘route, parkour has become a bigcourse.’ part of my life and I’m now working towards a coaching qualification. My main motivation for becoming a coach is to empower other women and girls by serving as an example of a female practitioner who had not been particularly confident or powerful to start with, but was not stopped by that.

Wikipedia

Traceurs continuously train within their growth zone (just outside comfort zone, but not so far that things are too terrifying). I like to call this sweet spot the biting point. It’s a game of being almost there, but not quite, and then getting it. This incremental progress in my training is what makes it safe, yet exciting.

“Edinburgh has a thriving parkour community”

FEATURE

“power, control and flow are all brought together under the overarching idea of challenge”

Parkour is a broad discipline and there is always something to work on and to play with. Common techniques involve precision jumps, vaults, balancing, climbing and quadrupedal movement. It is foremost about the quality of movement, not the size of the movement. Can you perform a particular technique with no error over a period of time, in any weather, on any surface? The idea of power, control and flow are all brought together under the overarching idea of challenge. This is where our minds come into play. At first, we’re not really sure what we’re capable of. We might stick to smaller and relatively easier movements, but over time and through proper training we begin to surprise ourselves by doing something we never even dreamt of doing before. This creates a pattern of self-belief and confidence that we can in fact overcome difficulties, which contributes to the overall happiness of an individual. We begin to spend more time with ourselves and become intimately familiar with our capabilities. We begin to trust our body – it knows what to do. It knows how much power to put into a jump to make it to that far away ledge or to catch a wall. Some days we don’t feel it, and that’s a skill too, to know when not to do the jump.

We’re very lucky in Edinburgh to have a thriving community of practitioners who support and help each other progress. Edinburgh Parkour and its sub-division, Edinburgh Parkour Women, host regular jams every Saturday at 12pm, meeting at the Scottish Parliament, and there are womenonly jams run every second Wednesday of the month at 6.30pm starting from different spots around the city centre (check the Edinburgh Parkour Women Facebook page for details). Jams are a space for experienced practitioners and beginners to get together, train, learn and support each other. They’re informal and they don’t cost anything. Most practitioners are in their 20s and 30s, but you can work on moving well at any age (the oldest practitioner I’ve met was 63!). If you prefer a more structured environment, Access Parkour – an Edinburgh based coaching organisation – run regular classes for kids and adults….check them out, they’re a friendly bunch. Anna Grupka has been practising parkour for nearly 2 years and is working towards qualifying as a coach.

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RECIPE

CHILLI BEEF STIR FRY Thin strips of steak, pepper and green beans and a tasty combination of sauces make up this sensational easy, healthy stir fry and the aroma of the kaffir lime leaves as you stir them around the wok is enticing. Enjoy!

YOU WILL NEED 1 tsp. olive oil 320g frying steak, thinly sliced 1 large onion, thinly sliced

10 30

2 cloves garlic, crushed 2 kaffir lime leaves, finely chopped 1 large red chilli, de-seeded and finely chopped 160 green beans 1 medium red pepper (capsicum), thinly sliced 2 tbsp. light soy sauce

1 tsp. fish sauce 2 tsp. freshly squeezed lime juice

INSTRUCTIONS 1.

Heat the oil in a wok over a high heat.

Add the beef in 2 batches, stir frying for 2 – 3 minutes until browned, then remove with a slotted spoon and transfer to a plate.

Add the onion and garlic and stir fry for a further 2 minutes.

Add the kaffir lime leaves and chilli then stir fry together for about 30 – 60 seconds until you can smell the fragrance of the lime.

Add the green beans and pepper, stir fry for another 30 – 60 seconds until combined, then add the soy sauce, fish stock and lime juice. Stir fry until the green beans are just tender.

Return the beef strips to the wok. Stir fry until re-heated and combined well with vegetables.

Serve in bowls on their own, making the recipe low carb, or on plates with just a little rice.

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

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RECIPE

KALE & PEPPER FRITTATA This kale and pepper frittata is not only really tasty but it’s packed with protein and full of healthy nutritional ingredients too. This is a great brunch for the weekend and hits the spot perfectly. The peppers which are rich in vitamins A, C and K add a delicious sweetness and crunch to this hearty recipe.

YOU WILL NEED 4 medium sized eggs 3 tbsp. fat free yoghurt Salt and pepper to season 1 tbsp. olive oil 2 spring onions finely chopped

¼ red pepper chopped ¼ orange pepper chopped 30g freshly chopped kale 2 tbsp. freshly grated parmesan cheese 1 tbsp. freshly chopped parsley

10 20

INSTRUCTIONS 1.

Pre-heat a grill on medium setting with the shelf in an upper position but not too close to the heat.

Remove the pan from the heat and sprinkle the parmesan cheese over the top.

Break the eggs into a bowl, add the yoghurt and beat together well then season with salt and pepper.

Place the pan under the grill for 4 – 5 minutes until the frittata is golden brown.

Heat the oil in a shallow pan.

10.

Garnish with the parsley and then serve.

Add the spring onions and peppers, sauté for about 5 minutes until soft.

Add the kale, sauté everything for a further 2 minutes.

Pour the egg mixture into the pan and distribute it around to cover all the vegetables.

Cook the frittata without stirring until the bottom is firm and light brown. Do not allow to burn.

The frittata on its own serves 2 but could easily serve 4 for dinner if coupled with a good quality complex carbohydrate such as wholegrain rice.

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

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In the next issue... THAT’S A WRAP! With inch loss, body wrap and body sculpting treatments growing in popularity, we explore what’s involved, what treatments and technologies are available and, ultimately... do they work?

HIIT OR LISS? HIIT – or high intensity interval training – grabs all the headlines and is well known for getting and keeping your heart rate up, which helps burn calories and fat, but have you heard of its lesser known relative LISS – low intensity steady state training? EH Fitness speaks to the experts to discover the benefits of each.

NO MEN ALLOWED Exercising in a male-dominated gym or fitness class can be enough to put some women off completely but there’s now a range of fitness venues and classes across the region exclusively for women. In this special report, we ask what advantages there are, if any, for women to attend single-sex gyms.

WHOLESOME & HEALTHY Across Edinburgh and the Lothians, we’re blessed with a huge choice of health food shops, organic grocers, brilliant butchers, juice bars and cafes and restaurants serving tasty, nutritious and wholesome food that’ll keep your taste buds, appetite and healthy living plan satisfied. We highlight some of our favourites.

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