AlphaFit Magazine Issue 7 by Target Eye Publishing Ltd

THE UK’S FASTEST GROWING FITNESS MAGAZINE

www.alphafitmagazine.co.uk

ISSUE 7 DECEMBER 2012

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’TIS THE SEASON

The future of fitness AlphaFit’s best watches

Beat the stress – and the snacks – this winter. Plus, festive grooming, gift and girl tips

GET OUT! Hit the slopes or the water and get fit for 2013: we show you how

SUSPENSION TRAINING

S E V O L G E H T ! F F O E R A LAID BARE Get a Navy SEAL body with TRX creator Randy Hetrick

REAP THE BENEFITS OF GOING NATURAL ON YOUR FEET

E AVID PRIC LUDING D C S IN IP – T G G G RIN RAININ THE BOXIN L THEIR T F A E O V S E R R A – T S RLY AN CLEVE AND NATH

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December-12

What’s in store for this month 06 Warm ups

28 Give up the day job

Boost and recover in mint and bar form, along with chicken and veg

Set off the right way

page 8

START RIGHT

09 Box Clever

12 14 16

WBO light heavyweight champion Nathan Cleverley reveals how you can get fitter, faster and stronger Price is right David Price on motivation, how to improve your fitness and the importance of visualisation ‘You snooze, you lose!’ 24 hours in the life of rising boxing star Jack Bateson Winter warriors Take on the elements with our top winter grooming tips Clocking on From Bond to Baume, give your wrists the edge

Getting you through your day page 18

Make the most of what’s left

page 30

LIV RIGHTE

31 All-day foreplay plan 32

WORK RIGHT

Take on the office… and win with the ultimate handshake In the frame TRX creator Randy Hetrick shows you how to get a Navy SEAL body The future of fitness From DNA tests to super-quick workouts, we reveal what we’ll all be doing in ten years time Bare all Shed the trainers for big gains

Editor’s letter

Drive your lady wild all day with our essential tips Take a breather Christmas doesn’t have to be stressful… here’s how meditation can lead to a chilled out winter Step away from the chocolates! Temptation is all around, but you don’t have to give up snacking entirely… Love magnet Be irresistible this winter!

20 31

Diversions 38

19 Shake on it 20

Here’s how to sack off your career and become a personal trainer

Contents

Great Outdoors – Part II! Separate your kickers from your kayaks as AF takes to the water 41 Strange sports Try something new next year, swamp football anyone? 42 On yer bike Love cycling? Spain is calling… 43 On the piste! Follow our essential skiing fitness guide and dominate the slopes 46 Go-go gadget ideas Gift ideas and fitness essentials 48 Sticking the boot in New year, new football boots 50 Off the record In the mouths of sporting greats

o you ever go to the gym or work out and wonder if you’re really pushing yourself to the limit? If you’ve tried boxing or sparring with a personal trainer as part of your routine the chances are you probably have. If you haven’t, no doubt you’ve seen others doing so and probably felt a little bit sorry for them. Well don’t, because they’re

winning, not you... Boxing’s awesome, you see. Few sports push you to the limit in terms of your fitness, conditioning and mental strength, which is why in this issue we’ve asked two current champions and one of the sport’s most exciting rising stars to part with some of their secrets. One thing’s for sure; you’ll need the discipline of a champion if you’re to

emerge from the festive period unscathed. No doubt the office parties are in full swing and the cupboards slowly filling up with all sorts of naughty things, but fear not! We’ve got all the fitness, diet and lifestyle tips to ensure you begin 2013 in good shape. Have a good one! Nick Judd, Editor nick@alphafitmagazine.co.uk

www.alphafitmagazine.co.uk 3

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Opening

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Energy drinks have long enjoyed a monopoly over those of us looking to support our training sessions, but they can often be full of sugar. HERO have created something totally different, an Energy Mint specifically designed to give you an immediate boost and help sustain physical and mental performance as well as giving you, of course, fresh breath. Each chewable mint contains high levels of caffeine (which increases alertness and concentration, stimulates metabolism and uses up fatty acids as fuel), Taurine (which fights the effect of fatigue, acts as an antioxidant and reduces blood pressure and cholesterol) and Vitamin B (which eases stress and reduces the risk of heart disease). They all help speed up your metabolism and sharpen your senses, increasing your stamina and vitality. The contents of one mint equates to one can of energy drink, only without the energy crash. Mint!

Everywhere you look, someone is biting down on a protein bar. Everyone has own their brand of choice, but how often is it hard to find one that has the taste to match the benefits? European sports nutritionists Company Atlantic Multipower have launched a new handmade protein flapjack which provides the necessary protein (18g) and fibre for pre- and post-exercise, and between meals, and tastes good. They come in two flavours, chocolate or yoghurt with cranberry, and they boast a 2:1 ratio of carbohydrate to protein, which has been proven to support training and performance. Each 70g bar is just £1.49, while a box of 18 costs £26.82 (£23.99 online). Fit Protein Flapjack is available via leading gyms and online at multipower.co.uk

Where do you get your chicken? This is a common question asked by training partners and athletes who buy, store or cook of chicken in large quantities. Gold Standard Nutrition, a company consisting of meat distributors, marketers and fitness enthusiasts, are aiming to solve the problem for consumers by providing a new retail system for gyms and supplement shops. Selling frozen steamed cooked chicken fillets in 2.5kg bags (at 34g of protein per portion), they offer a significant saving over supermarket prices at less than £1 a breast. The chicken is pre-steamed so ready to eat cold once defrosted, or you can reheat it by cooking normally, meaning you can save time as well as money. The product (and stockists) can be found at GoldStandardNutrition.co.uk, or you can buy it at your local gym through a fully-branded freezer, which they rent to the stockist. Keep an eye out for posters and flyers at your gym informing you about the product. Call 01757 211 740 for more information. To become a stockist, visit the website.

Move to the beat

Fitness gurus GymBox have returned with two new mixes to aid you workouts. Compiled by the no.1 global house music brand Defected and mixed by Sam Divine, Bodymusic presents Gymbox Vol 3 boasts two one-hour mixes (cardio at 126BPM, conditioning at 138BPM) both tailored with calculated speeds, beats and rhythms – and some of Ibiza’s biggest hits – to assist you. You’ll find both mixes for £4.99 on iTunes. For a sneak preview, visit http://soundcloud.com/ gymbox/sets/bodymusic-presents-gymbox-2/ 6 www.alphafitmagazine.co.uk

In the bag Vegetables and certain meats form a crucial part of our daily diet, but it’s not always easy to incorporate them into our meals. Cooking them at the workplace isn’t easy, for example, while for those pressed for time it’s often easier to find an alternative, particularly when you consider steaming is the healthiest method (lower cooking temperatures help keep molecular structures of foods intact and prevent degradation of vitamins and minerals). The good news is Microbags (microbags. co.uk) are hoping to solve the problem with their revolutionary product, a bag that uses a microwave to create enough steam to heat the contents and a patented seal that helps create and maintain sufficient pressure to cook food right through. And because the bag protects the temperature inside, it helps the food maintain all the protein and other nutrients your body craves. Microbags can cook broccoli in less than two minutes, as well as chicken, turkey and potatoes. You’ll be cutting down on preparation and cooking time and saving energy in the process.

www.alphafitmagazine.co.uk 7

START RIGHT

GROOMING FASHION NUTRTION

Set off the right way

SECONDS OUT… 2012 has been some year for British boxing. From the Olympic Games, which saw Team GB top the overall medal table with three gold medals and win the first ever women’s boxing title, plus promising performances from Carl Froch, Kell Brook, David Price, Ricky Burns and more… the profile of the sport is pretty healthy going into 2013. And as sports go, there are few better to get you in shape. Boxing is high in intensity. Calorie expenditure and fat burning are enhanced as a result of complete body workouts that utilise large muscle groups and constantly keep you on the move. And if recent findings from the University of East London’s (UEL) research paper are to be believed, that’s not all. The UEL research looked into the effects of boxing on young people taking part in Fight for Peace Social projects (FFP uses boxing and martial arts with education and personal development to help realise the potential of young people in communities that suffer from crime and violence). Ninety-six per cent of those involved said they felt fitter and better about their health and trained harder, while others admitted it helped improve family relationships and conflict resolution. “Boxing has a proven track record of helping people to build a better way of life,” said Anthony Joshua, Olympic Gold medallist, who visited the FFP programme in Rio de Janeiro. So, why not try and improve your life in 2013 by giving boxing, or the intense training routines involved with the sport, a go? To get you started, over the next four pages, three stars of the ring reveal their training secrets…

8 www.alphafitmagazine.co.uk

START RIGHT

RAISE YOUR GAME... WITH NATHAN CLEVERLY

Nathan Cleverly is the current WBO light heavyweight world champion and former European, British and Commonwealth light heavyweight champion. Here, the Welshman reveals what it takes to get fitter, faster and stronger. The hard work never stops...

in action Image: Sean Dempsey/PA Wire

Cleverly faced Shawn Hawk, a late replacement for Ryan Coyne, in his fourth title defence in Los Angeles on 10 November, stopping the American in the eighth round. Cleverly said that defending his title in the States was only a good thing: “I came to America and the unknown. I feel I made the most of a great opportunity of fighting in the States. The crowd booed me as I went in, but some fans gave me a standing ovation when I left, which shows I can win people over.”

RAISE YOUR GAME

When you’re challenging for a world title or a new goal, you’re very hungry because you’re chasing your dream; you can see how you can win that big prize by winning one fight. It’s a massive landmark in your career. Yet when you become world champion, or achieve your goal, it’s easy to think you’ve achieved your dream already. You might lose some of your hunger and motivation. Also, when you’re defending champion, your opponents have that burning desire you had when you were challenging. They’ll give everything to win the belt from you. You need to stay focused because people are always after an upset. You need to step up your game, everyone is targeting you. Step up your training and your general lifestyle. Everything gets taken up a level.

CARDIO AND STRENGTH

I cover all aspects of training from cardiovascular work to specific boxing work and strength. I usually start my day with a nice run around the local area near where I’m training. This usually lasts about 35 minutes, which is a similar length to a fight. That’s my

cardio work done, enough to keep my weight down. I’ll take in protein and carbs before I do my specific boxing work in the afternoon, whether it’s on the pads, punch bag or sparring. All my fitness work is done in the gym and I also do additional strength sessions.

them in a swinging motion, so swinging them between your legs as you perform a squat, then bringing them up and out in front of your body as you come up and out of your squat. I also do a lot of standard circuit training involving press-ups, sit-ups and squats. Simple, but effective.

STRONG TO THE CORE

IN THE MIX

I focus a lot on building my core, which is a vital element for a contact sport. The legs and the core are the foundation of a fighter; it’s important to work on those areas as much as the upper body. I do a lot of old fashioned work when it comes to my core, such as repetition work with medicine balls. This involves doing sit-ups and returning the medicine ball to your trainer. They throw it to you as you come up as part of your sit-up. I’ll vary long and short reps, all the time ensuring I’m pushing the ball away from my chest. I might then mix it up and try and return the ball from above my head to work different parts of my core. I also use kettle bells. They’re great for strength training. I’ll mainly use

The key to staying motivated and focused is to use a lot of variation in your training. You need to mix it up to prevent boredom setting in. Physically you need to train different muscles while staying fresh mentally is crucial.

TIMING IS EVERYTHING

I’m known for my fitness and speed of punching, but sometimes this means I neglect punching power. So, sometimes I’ll try and focus training on specific power work. I’m working on that at the moment; I’m hoping to be able to combine speed and power in my next fight. You can develop power on the heavy bags, punching with weights or sparring against pads, but sometimes it’s as simple as slowing your shots down and working on your timing. www.alphafitmagazine.co.uk 9

BOXING SPECIAL

THE PRICE IS RIGHT Liverpudlian David Price is currently unbeaten as a professional and holds both the BBBofC British heavyweight titles and Commonwealth (British Empire) heavyweight title. Not long after beating Audley Harrison in 86 seconds, Price was back in the ring in December. He defeated Matt Skelton to retain his titles before revealing plans for a “massive” 2013. Here’s how he’s doing it...

You said before the Audley Harrison fight in October you felt fitter and more prepared than ever before. What had you done differently?

I’ve gone through three training camps now and I’m gaining more and more experience each time. Every training camp is an improvement on the last one and that’s important because I don’t want to settle at a certain level, I want to keep on improving. I want to keep raising the bar and moving forwards and that involves working harder each time. I’ll never rest on my laurels.

How does diet and nutrition change the closer you get to a fight?

As a heavyweight, there is less of an importance about making a specific weight for each fight, which means I maintain the same kind of diet all the way through my preparations. I have a mix of carbohydrates and protein and I make sure I take on board plenty of fluids. It’s a simple diet made up of fairly sensible stuff, but I do have a treat once a week for my own sanity. You’ll go mad if you try and stick to a diet all the time. I have a nutritionist on board who has experience of working at a professional football club, so he gives me good advice of what – and how much – to eat and when. Breakfast is basic, so cereals mainly. After a morning session, I’ll have scrambled eggs (four eggs) or an omelette (ham and mushroom) with baked beans and toast. That, or a tuna sandwich. It’s tough to eat what you need because sometimes your protein shakes can fill your appetite as well.

10 www.alphafitmagazine.co.uk

Talk us through the Harrison fight, it was over so quickly…

When you look at it, the fight only lasted 86 seconds, Twelve weeks work just for that. But it was the hard work and the training that enabled me to perform well and win the fight. It was a fantastic feeling to win.

You said by the time you were sparring, you were lifting heavier weights, recording better times on the track and punching heavier. Tell us how you go to that stage, what sort of exercises and weights are we talking about? As far as weight training goes, we have different stages of the training camp. To begin with, we focus on strength. Exercises include bench press, dead lifts, pull ups, med balls, military press and clean and jerks.

The key is variation to keep the mind fresh. After four weeks, we concentrate on more explosive strength movements to mimic boxing movements. It’s important to train while experiencing the same kind of tiredness you might feel in a fight. The last stage of training is more about maintenance. On top of that is the cardio work, which involves spending a lot of time on the track. From periods of sustained pace work over varying times to doing 100m interval training – up to 50 reps – at 80 per cent, which for me takes about 20 seconds, it can be pretty horrible! It’s a killer, but it’s one of the main things I’m trying to improve all the time. Also, when you’ve done it, you feel great afterwards. You feel on top of the world, it gives you a real high. Winning a fight is the best feeling, but knowing you’ve pushed yourself to the limit is a close second. I’ll also do circuits consisting of six exercises.

How do you prevent yourself from burning out or mentally overdoing it in your training camp?

It’s very important not to overtrain. That’s one of the most important things, rest is crucial. You have to make sure you have enough rest. If you’re feeling tired you need rest. I’m not one to cry off, but overtraining is the worst thing you can do.

Winning a fight is the best feeling, but knowing you’ve pushed yourself to the limit is a close second What exercises are involved when it comes to developing heavier punches…

Power comes naturally to some extent, but resistance training is very good. Saddle boxing with weights, throwing a medicine ball at a wall as hard as you can and weight training will help, too.

You also you do a lot of visualisation… is that important? It’s important to any athlete regardless of your sport. To visualise what you’re going to do is a natural occurrence. I don’t think it’s something you consciously think about, you just do it. Particularly when you’re lying in bed, that’s when you think about it most. But you need to consider all the different scenarios and how you’re going to react, preparing yourself for the real thing.

your emotions in check for moments like that?

You have to control your emotions. When I first walked out and everyone was singing ‘You’ll Never Walk Alone’, I had a lump in my throat. But you have to remind yourself why you’re there – you’re there to do a job. I have to think of it as going to work and forget about everything outside the ring. Experience teaches you that. I’ve had an extended amateur career and you have to draw on all your experience at times like that.

What do you do after a fight?

It depends when your next fight is. For example, I had to prepare for another fight relatively quickly [after beating Harrison], but you still need a break. I usually take a week off and try and live a life of normality. I’ll eat some junk food, I’ll have a few beers with my mates and spend time with my family – normal things you have to sacrifice as an athlete when you’re part of a training camp. All of that helps you come down from the highs of being involved in a match and help you return to normal, before training resumes again, of course.

Talk us through your preparations for the fight with Matt Skelton…

I started in the last week of October. Because I had such a long training

camp before the Audley Harrison fight, I was still in quite a healthy position. I wasn’t as fit as I was when I fought Harrison, but my starting position was more advanced. It only took a few weeks to get back to that level, and even surpass it. Five weeks is a long time to prepare from an advanced starting position, but it didn’t feel as a tough as a 12-week slog! So I resumed doing strength work as well as swimming and yoga. Mental burnout can be an issue when you’ve been through a training camp, so I had a week of alternative training before returning to the ring. You have to have a couple of weeks off throwing punches.

Is it ever possible to relax during a training camp?

Training camp is literally a case of eating, sleeping and training. After a morning session I eat lunch and go to bed before training again in the afternoon, whether it’s on the track or in the ring. And after that I eat again and maybe watch a bit of TV before going to bed early. It’s like that for five days, so then you can have Saturday and Sunday off. Weekends are when you can relax, go for a walk, watch the football… just switch off.

Images thanks to www.frankmaloney.com

You admitted that walking out before the Harrison fight was emotional, so how do you hold

START RIGHT

www.alphafitmagazine.co.uk 11

BOXING SPECIAL

RISING STAR 24 hours with… Jack Bateson

18-year-old Jack Bateson is aiming to compete at the 2014 Commonwealth Games in Glasgow and the 2016 Rio Olympics. A year too young to compete at London 2012 this summer, the Commonwealth Youth Games, CYP Class C title, ABA Senior crown and multi-nations tournament champion is training hard to emulate Team GB’s Olympic stars. Day by day, here’s how he’s doing it. Just remember where you heard the name…

MORNING

“I always start with a run, which involves getting up at about 6am. There’s always a temptation to hit the snooze button, but my alarm is a message of my voice saying ‘how bad do you want it?’ It always motivates me, even in the wintertime. All the Team GB fighters did really well and we’re no.1 in the medals table heading to Glasgow. The expectations will be quite high, so you have to put the work in otherwise it shows when you get in that ring. “I’ll start with a hill run for two miles, straight up and back, or work on a track. If I’m with Team GB, I’ll go to a 200m track. There, we do three three-minute rounds, which aims to emulate what you do in a boxing match. We work at about 80 per cent, so it’s not an out and out sprint but you’re still pushing yourself to the limit. We try and do each lap in under 40 seconds, so it’s hard cardio work.”

MIDDAY

“We usually do our strength and conditioning work around midday. We have a S&C room and I have a coach who trains me at the Institute of Sport. You don’t want to overdo the strength work here because you need

to maintain your speed as well, so we’re looking at simply doing pull-ups and exercises on the TRX machine, stuff like chin-ups to develop our overall core strength.”

AFTERNOON

“We’re usually aching from our strength sessions, which is perfect preparation for sparring in the afternoon. If you can come through the boxing sessions when you’re tired then it’s good preparation for competitions when you are fighting every couple of days. The boxing sessions usually involve four threeminute rounds before finishing on the bag, pads and a little circuit. Whatever we do, we vary the sessions to prevent boredom. You have to be learning all the time and enjoy what you’re doing.”

HOMEWORK

“I’ve been on an apprenticeship course at college and it involves watching myself sparring and trying to pick out things I can improve on. Stuff like bringing my feet in when throwing punches… it’s analysing and improving those little things that can make all the difference. I’m always analysing myself and looking to improve.”

60 minutes

TO A BOXING BODY Few of us have the time to follow Bateson’s regime, so here’s how to follow his lead in one hour…

Cardio

“Be sure to start with some running, but try to vary things. Long runs or a series of short sprints, uphill, downhill… mix it up for your own enjoyment, but also to gain the most benefit.”

Strength & conditioning

“Work on those legs, so devise your own bench circuits. I do step ups, side to sides, squats, knee lifts… powerful legs are the base for the rest of the body. Get on the TRX as well. Squats, pull-ups, press-ups, you can do so much on there that works your core.”

Power, speed and technique

“Bag work is great for fitness. Punching a bag can be boring, but it’s great for your core, punching speed, power and overall fitness. Mix up your exercises and punch combinations to keep it interesting. Few things work you harder!”

12 www.alphafitmagazine.co.uk

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GroomingWinter

WARRIORS

With temperatures dropping it’s time to give your skin some protection against the elements, says AF expert David Lee. Arm yourself with these essential products A) The Lip balm

Lips chap for a simple reason: they have no protective oil glands. So in winter, when temperatures drop and winds bite, they’re prone to moisture loss. “Habits such as licking and biting make dryness worse, causing flaking and cracking,” says dermatologist Dr David Orentreich. Using a lip balm keeps them hydrated. Avoid ones containing mineral oil (it can cause spots around the mouth) and flavoured ones (which encourage lip-smacking). Instead try Kiehl’s Facial Fuel No-Shine Moisturising Lip Balm (£8 from kiehls.co.uk), which is formulated to keep your lips moisturised without looking like they’re covered in lipgloss.

B) The Moisturiser

“There is no doubt that the skin becomes drier in the winter months,” says Consultant Dermatologist Andrew Ilchyshyn. He puts this down partly to low humidity, associated with the use of central heating and being out in the cold and wind. “Low humidity causes the outer layer of the skin to lose moisture, consequently the skin feels dry and may become scaly,” he says. Start your defence by applying a moisturiser twice daily when skin is still slightly damp from washing. If you already do this, switch to a more intense moisturiser especially formulated for dry skin such as Nivea For Men Intensive Moisuriser Creme (£6.39 for 50ml from Superdrug). This will prevent water loss, soreness and will put a halt to the kind of cracking that creates entry points for those irritating winter infections.

C) The Self-tanner

The best solution to a cadaverous complexion is a product like St Tropez Wash Off Instant Glow Face (£10.21 for 50ml from nivenandjoshua.com). Unlike fiddly self-tanners where you run the risk of ending up looking like a satsuma, it provides some instant colour and, because it’s a wash off product, you have total control over the results. Simply apply as you would a moisturiser or dilute your regular face cream for a subtler effect. There’s a wash-off Body Lotion in the St Tropez range, too, if you’re after an all-over, but temporary, tan.

D) The Hand cream

Our hands are on show most of the time, and therefore exposed to the elements, and in winter their skin is especially prone to dryness, so make sure you invest in a decent hand cream. ClarinsMen Active Handcream, (£14 for 75ml from clarins.co.uk) is a good option since it’s non-greasy, quickly absorbed and, as well as protecting skin from damage, it also contains a raft of ingredients to soften rough skin and calluses caused by work, gardening or workouts.

E) The Body exfoliator

Skin on the extremities is particularly prone to dryness, especially if you play a lot of outdoor sport and are battered by the elements. Using a body moisturiser like E45 Lotion (£2.55 for 200ml from Boots) after you shower will help ensure it penetrates the skin properly to remove any dead cells and dry skin

(G)

(E)

(F)

patches. The Lynx Manwasher (£3.99 from Boots) is a cost-effective way to do this. A palm-sized body exfoliator, it features a shower scrunchie on one side and a special scrubbing pad on the other for tackling skin on heels, elbows and knees. It comes on a rope too so you’ll never lose it!

GREAT WINTER FRAGRANCES Looking for something a bit richer warmer and spicier to liven up those long winter nights?

F) Aramis Gentleman

£57.50 for 110ml eau de toilette, The Perfume Shop. A reworked version of the timeless Aramis scent, this brand new version is fresher than the original but also spicier due to the addition of ginger and black pepper. Perfect for the modern man.

G) Thierry Mugler A*Men Pure Leather

£45 for 100ml eau de toilette, Debenhams. Celebrating 20 years of distinctive, uncompromising Mugler fragrances, this latest version of the best-selling A*Men is still as sweet and heady like the original, but it’s also leathery and a touch more animalistic. It comes in a cool, leather-effect bottle too.

H) Lyn Harris Le Noir

£25 for 50ml eau de parfum, Marks & Spencer. Le Noir is a fantastic, warm scent with lavender, tarragon and warm base notes of patchouli, pimento and rich amber, and is created especially for M&S by acclaimed perfumer Lyn Harris. With the average bottle of the smelly stuff costing around £40, it’s great value for money too, especially as it’s an eau de parfum.

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Fashion

TIME GENTLEMEN, PLEASE THE HARD WEARER

Ali Schofield lines up the watches your wrist needs this season

Wenger Field Classic, £120, watchshop.com Embracing this season’s trend for all-over black, and from the original Swiss army knife manufacturer, this one is a good value, hard-wearing steel alternative to your more expensive dress watch.

THE BRIGHT ONE

Guess WW0034, £135, guess.eu Sporty wrist colourblocking makes a striking impression without being too OTT for the winter months. This is our favourite example of the trend from Guess, but it also comes in red, blue, black and white.

THE BOND NO-BRAINER

Omega Seamaster Planet Ocean SKYFALL, £4,420, omegawatches.com We couldn’t talk watches without including James Bond’s favourite. Worn by 007 himself, Daniel Craig, in Skyfall, this timepiece ensures instant cool and includes such features as water resistance up to 600m, a transparent back and a Q-esque helium escape valve, meaning it works under high pressures.

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THE EVENING OPTION

Rotary GB02613/21, £159, rotarywatches.com We wouldn’t necessarily want to wear such a fine bracelet style all day every day, but this gold-plated Rotary watch would look mean peeking out of a tux sleeve at a dinner party. The price is pretty gentlemanly, too.

START RIGHT THE CLASSIC KEEPER

Baume et Mercier Capeland 10068, £5,110, baume-et-mercier.com The watch connoisseur’s company, Baume et Mercier are one of Switzerland’s quality timepiece originators. This model is also a potential heirloom and includes all mod cons: flyback chronograph (precision tested stopwatch), tachymeter and telemeter (time and distance measures).

THE COOL CERAMIC

Rado D-Star, £1,900, rado.com A luxury example of the all-black trend, Rado’s bracelet watch is automatic and includes scratch resistant sapphire crystal glass and the respected brand’s trademark ceramic material. It also comes in white for adventurous types.

THE STATEMENT PIECE

Dreyfuss & Co DGB00008/21, £529, dreyfussandco.com It takes a confident watch-wearer to choose unusual features like a square face or two-tone metal, and this piece from classic Swiss brand Dreyfuss & Co combines both. It also bares the company’s Seafarer stamp, which guarantees total waterproofing.

THE RETRO ONE

Casio A168WG-9EF, £45, casioonline.co.uk You may well already have worn one of these back when Marty McFly was still zipping about in a modified DeLorean, but the classic Casios have enjoyed a bit of a fashion revival of late. Naturally, we’ll be using the stopwatch to count how many BMX wheelies we can do in a minute.

THE LIMITED EDITION

STORM Excalibur, £369.99, stormwatches.com Also available in a dark slate tone and with an iridescent glass face which twinkles blue in the light, what we like most about STORM’s latest international offering is that only 3,000 have been made. Remember, once they’re gone, they’re gone.

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WORK WORKOUTS DINNER

WORK RIGHT Getting yo u through your day

“MILK, UGH!” “IAN RUSH DRINKS IT!” Remember the infamous milk advert of the 1980s? Well, it turns out those pesky scamps were on to something after all. While most of us use the white stuff merely for cereal and hot beverage use, sports industry experts are suggesting it can be as – or more – useful than sports drinks. “More and more athletes are using milk immediately after exercise,” explains Dr Emma Stevenson, Associate Director of the Brain, Performance and Nutrition Research Centre, Northumbria University, talking at a Dairy Council conference. “Some of our Olympic rowers and triathletes used it as a recovery drink during the Olympic Games and some footballers are now using it, too. It’s perfect because it produces amino acids in the bloodstream that can be used to rebuild protein in the muscles. “When you drink milk, as opposed to carbohydrate sports drinks, your body retains the fluid better,” she continues. “It has a lot of nutrients that you’ll find in sports drinks, but it’s more natural. It’s a good source of carbohydrates and protein, for example. It’s also a good source of electrolytes, which means it has a very high concentration of natural potassium and sodium perfect for rehydration.” “Gimme some!”

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WorkIssues

The perfect handshake

You can tell a lot about a man from his introductory shake. Ray Klerck reveals how to build grip strength to stamp your authority on every handshake you make and give the perfect first impression

1. DUMBBELL WALKS

A) Grab the bells of two dumbbells and hold them at either side of your body. B) Walk forward normally until your grip gives out. Put the dumbbells down and rest until your fingers have strength again, then pick up the weights, turn around and walk back to the starting point. Do this for 3-4 sets of 20-60 metres each.

B) Bend your elbows to curl the weights up to your shoulders then slowly release back to the start. Do four sets of 15 reps on each arm.

HOW IT’S DONE PROPERLY

2. SUITCASE DEADLIFT

Researchers at the University of Manchester found that these are the key points that make up the perfect introductory handshake:

3. THICK GRIP CURLS

1. Use your right hand and offer a complete grip with a firm squeeze, but not too strong. 2. Put your hand in the mid-point position between you and the other person. 3. Try and keep your palm cool and dry. 4. Hold for 2-3 seconds, maximum. 5. Keep eye contact for the entire shake. 6. Throw in a smile and say something while shaking.

A) Hold the middle of a barbell in your right hand at the side of your body. B) Move your hips back and bend your knees until your thighs are parallel to the floor. Pause for a second. Then, without rounding your back, drive your feet into the floor and stand. Do a set then repeat with your left hand. Do three sets of ten reps on each side. A) Stand holding a thick grip dumbbell in each hand (use fatgripz.co.uk, £29). Let your arms hang at your sides.

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TRX Workout

The frame of life

TRX creator Randy Hetrick tells Kristoph Thompson how to get the Navy SEAL look

f you’ve been into the gym recently, you’re likely to have seen an A-frame full of suspension training kit. These clever devices, which we featured briefly in issue 5, allow you to perform a range of different exercises, with your bodyweight providing the resistance. The TRX was the original and it was at the heart of the functional training movement. We talked to ex-navy SEAL and TRX founder Randy Hetrick, about the original TRX concept and its development from idea to modern gym accessory. Hetrick created the TRX as way of keeping in shape while on operational duty. Its existence owes a lot to one of the key skills he learned during basic training – namely the ability to sew. “It’s every SEAL’s dirty little secret’, he says. ‘We all were taught to sew in order to repair and even adapt combat gear in the field. Without that skill I never would have been able to develop the TRX concept.” The TRX is a prime example of necessity being the mother of invention as Randy and his SEAL team could spend days waiting in warehouses for the order to go. “We were required to perform at a pro athlete level without any 20 www.alphafitmagazine.co.uk

of their training facilities, plus the stakes were a lot higher!” he explains. “We couldn’t go out for a run because the environments were often hostile, so we were limited to conventional callisthenic exercises. The TRX meant we could do so many more exercises.” The first TRX was constructed out of an old jujitsu belt and surplus parachute webbing, a far cry from the current version with cushioned handles, yellow accents and foot loops. “I’ve still got the original version hanging on the wall in my office as a reminder of how it all started”, he explains. Naturally every SEAL in the unit wanted their own TRX: “There was a guy in the gear repair department that would make one in exchange for a case of beer. He was kept pretty busy and a lot of beer changed hands!” So if you’re ever short of exercises ideas, you’re never far away from a raft of new moves as the number on the TRX is growing. “Originally there were around 60 exercises, but that number is approaching 3,000 today,” says Hetrick. Check out the TRX site (trxtraining.com/uk) for daily challenges and new exercise updates.

WORK RIGHT The workout

Of the thousands of possible exercises, Randy has selected his wear-by moves and put them together in a total body, time-efficient workout. Don’t expect them to be easy – remember, the guy is an ex-Navy SEAL – but they are effective. There are six exercises to target each of the major muscle groups, with a bonus or, as Randy (somewhat worryingly) refers to it, ‘finisher’ at the end of each circuit. Move quickly from one exercise to the next. Complete 12-15 reps (per side) of each exercise and three circuits in total, resting for up to three minutes between circuits. Try to complete the whole workout in less than 15 minutes.

Squat row combo

STRAP LENGTH – MID Begin standing with your hands by the sides of your chest with arms bent. Squat down so your hips are lower than your knees, straightening your arms as you do so. Straighten your legs and pull yourself back to the starting position, bringing your hands back to the sides of your chest.

Power Pull

STRAP LENGTH – SHORT Take hold of both handles with one hand. Start with a wide stance and your arm extended and upper body turned away from the straps. Pull yourself upwards, rotating your upper body to touch the straps with the opposite hand. Lower back to the start and repeat.

Chest press

STRAP LENGTH – LONG Begin in a push up position, hands just wider than shoulder width. Bend your arms and lower your chest to your hands, keeping your abs engaged and body in a straight line. Straighten your arms and return to the start. www.alphafitmagazine.co.uk 21

TRX Workout

Sprinters start

STRAP LENGTH – MID From a standing plank position with your core engaged, step back into a sprinters start position. Drive your back leg forwards, bringing your knee up to hip height. Step back to the start and repeat.

Atomic push-up

STRAP LENGTH – MID Begin in a push-up position with your feet in the straps. Lower your chest towards the floor to perform a push-up and return to the start. Bring your knees in towards your chest, pause for a count of one then extend your legs – this is one rep.

Burpee

STRAP LENGTH – MID Begin in a deep lunge position with both foot straps around your back foot and your hands either side of your front foot. Transfer your weight to your hands and back foot then take your front foot back into three point plank. Lower your chest to the floor to perform a push-up. Step your foot back to between your hands then jump up as high as you can. Land softly with knee and ankle aligned – this is one rep. 22 www.alphafitmagazine.co.uk

Crossing balance lunge

STRAP LENGTH – MID Begin with a handle in each hand, one leg raised with knee at hip height. Lunge down and back, keeping your arms straight to support you, taking your leg behind and to the side. Push through the heel of the standing leg and return to the start.

2013 - and beyond!

Our experts give Ray Klerck their predictions about the future of fitness, so that your physique stays at the top of its game

PREDICTION 1: YOU’LL DIAL UP YOUR DNA

“You’ll get your DNA tested to see if you’re likely to suffer from physiological imbalances (such as weak hips), diabetes or cardiovascular disease,” says Allan Collins, a strength coach and technical director for Juice Performance Training. This will reveal what you are at risk from so you can take supplements to safeguard your weaknesses and also do specific exercise to even out any potential imbalances in your genetic make-up. Use it The price of DNA was once reserved for the one per cent, but now you can get it done for the cost of a pair of running shoes. Visit either mygene.com.au or 23andme.com to get the skinny on your genetics and find out what kind of exercise your body will best respond to. For a cost-free option, ask your grandparents what ailments run in the family. Then get your doctor or trainer to tell you how to shore up these ‘blackspots.’

PREDICTION 2: YOU’LL KNOW YOUR LIMITS

“Before you exercise, you’ll get a computerised scan to find out what capacity you have to exercise at that exact time,” says Dr Mark Bellamy, who invented Powerbags and the Powerbag Training System. Several medical centres already do electrocardiograms to test your heart and lung’s ability to exercise at specific levels. “More accessible versions of this machine will become commonplace in gyms and will tell you how tough your session should be and the kind of food you should eat afterwards.” Use it Listen to your existing in-house computer: your grey matter. If you’re sluggish or unmotivated then shrink your planned training load by half and eat a big salad afterwards. If you’re pumped up, try to push past old limits and personal bests – but that’s not a license to eat a KFC Bargain Bucket afterwards!

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WORK RIGHT PREDICTION 3: YOU’LL SET YOURSELF A BIGGER CHALLENGE

Gyms will become performance centres focusing on improving skills. “They’ll be littered with a mix of traditional Olympic lifting apparatus and unconventional equipment such as sandbags, Powerbags, tyres, ropes and chains, with areas for sprinting and sled dragging,” predicts Paul Collins, the strength coach to the Australian Karate team and author of Strength Training for Women (Meyer and Meyer Sports). Use it When you’re shopping for a new gym, don’t let the number of hot women be the decider – rather look for open space and equipment you haven’t seen before. “A cramped training space limits the exercise options you can do and the same humdrum equipment will eventually stifle your progress.” Never let a basement gym bonsai your progress.

PREDICTION 6: YOU’LL LEARN SKILLS NOT EXERCISES

Gyms will employ specialised instructors to support all their members’ goals. “Exercise will be coached the way a skill is taught, which will help clients to live longer, more active lives so that recreation such as surfing, swimming, cycling and other impact-free activities can be done as long as they live,” says Bellamy. Use it Practise and train using the movements your life needs – these can be sitting up straight at your desk or racing up a flight of stairs. Then once every six months, book a session with a specialist coach in your sport (visit nrpt.co.uk) to get some expert pointers.

PREDICTION 4: YOU’LL HELP YOURSELF

“There’ll be a rise in self-skilling as men get better informed thanks to the Internet and a growing number of health and fitness books,” says Collins. “Ordinary men will do interactive exercise courses to get unfiltered information, so they can decide how to achieve their goals, rather than pay somebody else to do it for them.” Use it Start now, you’ve already taken the first step by reading this magazine, but take a leap further by visiting futurefit.co.uk. They offer courses that’ll teach you all the skills you need to be fitter, faster and leaner – often for the price of a single personal training session. Buy the fishing rod instead of the fish.

PREDICTION 5: MIND AND BODY WORKOUTS “Fitness will become more holistic, fusing mind and body performance under a single well-being banner,” says Ben Jones, a physiologist, trainer and director of blueskiesfitness.co.uk. As well as performance analysis, people will also get their motivation tested and improved. Use it To get more out of your workouts and perform better, get on the horn and have a powwow about any difficulties you’re having with your exercise regime. Research by the University of Exeter, found when athletes talked about their training problems, such as choosing what to eat and how to find the time to train, they performed better. Just getting it off your chest will make you a better, more motivated athlete.

PREDICTION 7: YOU’LL GET IT OVER AND DONE WITH QUICKLY

Quick training sessions, using bodyweight or portable equipment that can be performed anywhere, will become the norm for those of us increasingly short on time. “These sessions will blur the lines between different training disciplines by mixing pilates, yoga and cardio and strength training, so that the looks and abilities of your 20s carry over into your 40s and beyond,” says Jones. Use it To take your physique into the future, go back to the past and try using gymnastics rings. Think Rocky IV; you can do pullups, dips and countless other muscle building exercises with the help of nothing more than a sturdy tree branch. Visit ringtraining.com to get them. And instead of resting between your sets, do stretches like stretching your hammies when you’re working your quads, or a pilates exercise like the plank, or run for 30 seconds as fast as you can.

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Foot notes

DARE TO GOBARE Kicking off your trainers in the gym will jumpstart your workout, writes Colin Hubbuck

ou wouldn’t pop on a pair of boxing gloves to tap out a text. And you wouldn’t don a blindfold just as you flopped down on the sofa to watch Strictly… (don’t deny it, everyone knows you do it). But according to a growing cadre of training experts, we do a similar thing every time we slip on a shoe and start to move. While you may pay plenty of attention to the muscles that get you plenty of attention, 25% of your muscles and 30% of your joints are found below the knee. And every time you put on a pair of shoes, you’re effectively shutting those off. Barefoot training enhances lower leg strength and flexibility and therefore puts less pressure on the knee and hip. Shoewearing is essentially the same deal as sitting down at a desk all day. Your glutes, that are designed to be standing and moving, doze off. Combine the two and you have a recipe for knee problems. Barefoot running has a burgeoning following worldwide, but training barefoot is fitness’s latest hot topic. While running without shoes or in minimalist footwear comes with risk, especially for over-enthusiastic beginners, working out in the safe, sterile gym environment can supercharge your training and injury proof your lower body – no more metatarsal difficulties, take note Beckham, Rooney et al. To demonstrate the difference between shod and unshod, in your trainers, stand on one leg. Easy enough, now shut your eyes. Not quite so simple is it? That’s called proprioception, your body’s awareness of its position, balance and movement achieved by the brain using feedback from sensors in your muscles, joints and skin. When you close your eyes, 26 www.alphafitmagazine.co.uk

your body has to adapt to that lack of visual feedback. Now take your shoe off and stand on one leg. Instantly you can feel your balance being challenged. That is your body interacting with the surface the way it was designed to, back when the idea of a hard day at work was chasing down sabre-toothed tigers to feed your family. That’s not to say we should be squatting in loin cloths, clubbing our women over the head or indeed hunting extinct mammals with massive fangs. As is often the case with exercise, anything is better than nothing. Simply padding around the house barefoot or performing your gym warm-up without your trainers – or in a pair of barefoot shoes like Vibram’s Five Fingers or Vivobarefoot – will have a positive effect. Mark Verstegen, founder of Athletes Performance, has trained thousands of world-class athletes at his four facilities in the US, among them 24 gold medalists at London 2012, the German and Argentinian football teams, Argentina’s rugby side and David Moyes’ Everton FC. “Training barefoot is a necessity if you’re a serious athlete,” says Verstegen, who helped adidas to design the Adipure barefoot shoe. “So much happens with the foot’s interaction with the ground. If we

“Our feet are the only part of our anatomy that touches the ground to transmit all the force that we spend so much time developing in the rest of our body,”

don’t change anything else about the way you train but we put you in a pair of Adipure trainers, you will get more out of your workout. It allows every athlete to rediscover muscles they never knew they had. Training barefoot is critical to high performance and decreasing your potential for injury and that equals success.” Another advocate is Martin Rooney, author and creator of Training For Warriors. “Our feet are the only part of our anatomy that touches the ground to transmit all the force that we spend so much time developing in the rest of our body,” says Rooney, who has trained athletes in many sports including UFC’s Frankie Edgar. “And most of us spend little to no time developing strength, mobility and proprioception in the feet. “Feet are your base of support, the foundation of movement. If the feet lack strength, mobility, and proprioception and we have strengthened the rest of the body so that the force that will be put into the ground through those feet is increased – we’re asking for trouble.” One of the best things about it is that it’s a cost-free way to challenge yourself in your training, which will benefit your body in several ways. Whatever movement you’re performing, try to grip the floor with your toes. That will strengthen the ligaments and tendons of the foot’s arch, which supports the weight of your entire body. But the key takeaway is to build up slowly. Running blogs are littered with stories of people who strapped on their first pair of barefoot shoes and trotted off on a 10k before limping home, feet and lower limbs destroyed. Start with your shoes off while you stretch, then build up to Spiderman crawls, one-legged balances (try writing the alphabet in the air with the other leg), hopping, rope ladders etc. After a few weeks your feet will feel more balanced and stronger and you can progress to lunges, dumbbell deadlifts, squats and step-ups. If you’re not willing to invest in a pair of barefoot shoes, make sure your workout area is clear of stuff to step on and be even more careful than usual when handling free weights (check with your gym too, some frown on naked toes in the free weights area). And most importantly of all, never be tempted to bare anything other than your feet…

WORK RIGHT

VIBRAM FIVEFINGERS BIKILA Price: £115

This shoe is designed to encourage a more efficient forefoot strike in barefoot runners – traditional running shoes have padded heels to combat heel strike. With individual toe compartments, the feet can work like they were built to do and the minimalist padding that’s thickest beneath the ball of the foot allows excellent ground feedback. Verdict If you’re a practised barefoot athlete and your workouts are run-heavy, this shoe’s for you. Info: vibrams.co.uk

NIKE FREE RUN+ 3 SHIELD Price: £85

The latest generation of Nike’s running shoe is so light, it feels like you are barefoot. Wearing the shoe, it hugs around the arch and is plenty broad enough at the front to allow your toes to spread as they should. In the gym, during warm-up, your feet feel quicker and you can sense the interaction with the floor far better than with a traditional shoe. On a ten-minute run, you can feel more lower leg muscles being recruited. Verdict Excellent shoe for those making their first foray into the barefoot arena. Info: nike.com

THREE BAREFOOT SHOES PUT TO THE TEST ADIDAS ADIPURE TRAINER Price: £72

The first barefoot trainer designed specifically for the gym, the Adipure looks striking when you take it out of the box. Put to use, it’s like slipping your foot into a glove. The separate toe stalls take a couple of goes to get used to, but help your feet grip the floor in the gym, which is key to strengthening your lower leg. You’ll feel this especially on split squats and Kettlebell swings, or even while you’re just stretching. Verdict A great looking, all-round, barefoot shoe. Info: adidas.co.uk

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Work in sport

FLEX YOUR

CAREER MUSCLE Fancy being a personal trainer? You could be in six weeks…

f you’re more motivated by your workout than your work and you’d rather focus on your six pack than your pay package, then maybe it’s time to flex your career muscle, become a personal trainer and make the gym your office. With The Training Room personal trainer academy, for example, you could be a qualified personal trainer in as little as six weeks. That means you could be packing up the day job by Easter! If that’s too drastic, you could be a part-time PT and get paid for doing your hobby. Either way, you can apply the wealth of knowledge learned on the course to your own workouts and effectively be your own personal trainer. “If you’re serious about fitness and working out, training as a personal trainer will arm you with all the latest knowledge and fitness ideas,” says The Training Room Lead Tutor Dan Reilly, an ex-Army fitness coach. “The stuff we teach you is way beyond what you’ll get in magazines and books: our course will give you a deep understanding of how your body ticks and what you need to do to make it perform the way you want.” The Training Room course will ensure you’re ready to tackle the industry in 2013. You’ll be armed with a REPs accredited Level 3 Certificate in Personal Training, including a Level 2 Gym Instructor Accreditation and a

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Certificate in Group Cycling, Sports Nutrition, Gym-based Boxing and Circuit Training. The Training Room will also help get you ready for the world of fitness work – with CV services, interview technique training and introductions to some of the best fitness companies* in the country. “Training as a personal trainer is no walk in the park – you’ve got to put some serious energy and commitment into it,” warns Dan. “Guys doing the six-week intensive course have to cover a lot of ground in less than two months – it’s pretty full on, but you get qualified fast. The six-month course goes at a steadier pace: there’s still plenty to do but it gives you time to manage the day job and family commitments. Whichever you choose, if you’re in a fitness or work rut, The Training Room will give you a definite kick.”

JOE’S STORY

“I’ve always been into fitness and the gym was my second home – I spent hours there getting lean and mean; I loved the buzz. “I also liked helping others out with their technique and chatting through the latest ideas. I reckoned it would be a good job for me but didn’t take it seriously until redundancy from the RAF forced me to rethink my career. I saw The Training Room course and liked the idea that in six weeks I’d be qualified. And I was definitely up for learning more about my body, physique, strength and fitness. “The Training Room turned my life around. I loved the course, I qualified fast and walked straight into a job. I love the freedom of the work and spend all day surrounded by like-minded fitness fans. It’s great helping other people achieve their fitness goals – and I’m in my best shape too. Whether you want a paid hobby, a second job or a complete career change, personal training is a great choice. I’d definitely say give it a go.”

RICHARD’S STORY

“As an elite 400m GB runner, I’m fit and focused, but injury in 2012 left me unable to compete in the Olympics and I lost my lottery funding. That double blow hit me hard and I realised I had to do something else to enhance my job prospects and bring in some money. I did the six-week intensive course with The Training Room at the end of my rehab phase and qualified straight away. “I’ve now got a huge amount of knowledge to apply to my own training and I’m setting up a business ready to take clients and classes. The Training Room course was a great motivator for me. I’d recommend it to anyone involved in sports: learning about different training systems and ways to work your body was an eye-opener, even for me, and I train with Linford Christie! Combining personal training with being an athlete is a great step forwards: it’s enhanced my sport and has given me all the tools I need for a second career.”

INTERESTED?

Visit www.thetrainingroom.com/ alphafit or call 0808 115 8284 * Virgin Active, David Lloyd, Esporta, De Vere/Greens, LA Fitness/JJB, PureGym and Fitness First among others.

HEALTH FRIENDS LOVE LIFE

LIVE RIGHT Make the m ost of wha t’s

left

HERB’S THE WORD Ah, winter… chunky knitwear, frozen windscreens and runny noses, right? Well, maybe not, according to a recent study on Echinacea. The bods at Cardiff University Common Cold Centre recently conducted the largest-ever clinical assessment (750 people) on the notorious cold-bashing herb, which revealed that taking three daily doses for four months reduces the number of colds and shortens the duration of illness by an average of 26 per cent. It can even cut the number of recurrent colds suffered by those with weak immune systems or a history of catching colds by 60 per cent. Studies also imply that Echinacea can aid a weak immune system if swallowed. “Echinacea balances the immune system, improves your natural anti-viral immunity and raises the body’s defence against bacteria,” explains Dr Serene Foster, leading immune expert from the Henry Potter Advisory Committee, who recommends Potter’s Elixir of Echinacea Plus. “It is a good mix of herbs because it acts as a preventative measure against colds. This remedy is best taken at the very first sign of a cold; don’t leave it too long as that is the best way to reduce the symptoms and the duration. Combined with wild indigo and fumitory, as well as high-quality Echinacea, it relieves ‘flu-like symptoms’.” Potter’s Elixir of Echinacea Plus is available in Boots nationwide, priced £10.16. Give manflu the heave-ho!

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THE ALL DAY

LIVE RIGHT

FOREPLAY PLAN

If it’s hot, steamy action you’re after tonight, then you need to try out AlphaFit’s 24-hour foreplay plan, guaranteed to drive your lady wild Words: Laura Hills

8AM:

The start of the day is one of the most important times for planting the idea of a night of passion in her head. There’s no need to go OTT here, though. A grand gesture of breakfast in bed while you’re both rushing to get ready for work is probably going to take up too much time. Instead, start the day with a lingering kiss in bed. “A lingering touch and kiss stimulates the production of oxytocin – the feel-good, emotional bonding hormone. It establishes anticipation and also gets your mind expectant for more later,” says Dr. Pam Spurr, author of Sex Academy. Show her what’s on your mind by moving your hands across her body seductively. Just as things are getting a little heated, jump out of bed and go about your usual morning routine. It’ll have her already wondering what will be in store later.

2PM:

By now you’re both at work and all thoughts of this morning’s steamy kiss will be replaced with your boss’s high demands, so it’s time to get things back on track. At 2pm she will have just finished lunch and will be looking for something to distract her from getting back to work. It’s now that you send her a steamy text reminiscing about your last great sexual exploit. “Never underestimate the power of a visual communication by text, e-mail or messaging to stimulate desire,” says Spurr. Women respond to visual stimulation, so this will have her mind racing.

5PM:

It’s getting towards the end of the day, so now is the time to let her know what’s on your mind. Send her an email or a text letting her know that you can’t wait to see her tonight and what you have planned for her. “Spelling out some of what you plan to do immediately stimulates fantasies in her mind. The more she’s fantasising about what might happen, the more she’ll want it to happen,” says Spurr. How explicit you are here depends on what sort of thing your lady likes. Some women like the direct approach while others prefer subtle hints of the type of things you’d like to do to her.

8PM:

Cook her a dinner made up of any of the following ingredients: asparagus, almonds, avocado, basil, chocolate, garlic or honey. These are all natural aphrodisiacs guaranteed to enhance testosterone (the hormone that promotes sex drive and orgasm in the body) levels in the blood. “The fact you’ve created some delicious things for her is a massive turn on. Many women feel they’re not spoilt enough in their relationships, so prove you’re different. The colour, flavours and textures of these ingredients are also sensual to women,” says Spurr.

10PM:

Now is the time to take her to the bedroom. But take things slowly if you want this to be an experience she’ll never forget. Depending on how adventurous you are as a couple, you could try using a blindfold while you tease her. The blindfold will block sight which will automatically heighten all of her other senses. “Taking things slowly creates far more sexual tension and gets all her sex hormones buzzing throughout her body,” says Spurr. Alternatively try a mix of positions that you know drive her wild, she’ll be thanking you for days to come.

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Meditatation

‘Tis the season to

CHILL OUT Want to capture the buzz of a workout high and enjoy throughout the day? Joe O’Neill introduces us to the wonderful world of meditation...

HOW DO I MEDITATE? • Close your eyes gently. Rest your tongue on the roof of your mouth. Make a conscious effort to relax your body while at the same time retaining the correct posture (see right). Scan your body from head to toe and relax any muscles which may be tense. • Take a few slow deep breathes, filling your abdomen and exhaling slowly through your nose. (All breathing is through the nose.) • Begin to say the mantra silently, interiorly and rhythmically at a slow, comfortable pace. • Concentrate exclusively on saying the mantra. Do not think of its meaning. • When you find your concentration wandering from the mantra, bring it back gently. Simply focus again on your mantra for the allotted time, ideally 20 to 30 minutes.

ew things in life are better than the feeling you get after a good workout. Showered and invigorated, you are relaxed, content and energised. Your worries are banished and everything feels right with the world. Well, meditation gives you the same feeling. At first you get it only when you’re meditating; then it spills over and eventually you feel its benefits throughout the day. The benefits do not end there: it even improves the quality of your sleep. To enjoy all this you don’t have to become a monk, adopt a vegetarian diet or start wearing a loincloth. All you have to do is spend 20 minutes a day mastering a simple technique that will significantly improve the quality of your life. Once associated with the Beatles, Ravi Shankar’s sitar and Eastern mysticism, meditation is now mainstream, widely used by health professionals, not just to counter stress, anxiety and depression but also to lower blood pressure, cure migraines and break the grip of addiction. In fact, its benefits are so diverse its use extends far beyond those suffering an illness. Millions of people now practice meditation simply because it is a powerful way to improve

“To enjoy meditation you don’t have to become a monk, play the sitar, adopt a vegetarian diet or start wearing a loincloth” 32 www.alphafitmagazine.co.uk

the quality of their lives. For instance, a recent study by UCLA demonstrated that meditation reduces the harmful effects of loneliness among elderly people. As well as slowing down the heart rate, meditation significantly reduces the body’s oxygen consumption, reduces the metabolic rate and allows that part of the nervous system responsible for calming us down to take over. The result is a hypo metabolic state – deep and prolonged relaxation. The number of alpha waves – the slow brain waves that signify relaxation and a sense of well-being – increases. There is also a marked decrease in blood lactate, which increases with anxiety and stress. Levels fall rapidly within the first ten minutes of meditation and remain low throughout. Pulse and respiratory rates also both fall.

MEDITATION WITHOUT A MANTRA

Some meditators prefer not to use a mantra. Instead they focus on their breath, which you can do in several different ways. The simplest is to breathe in slowly through your nose and count to nine. Practice breathing in gently, without forcing or straining, until it takes you a count of nine to fill your lungs. Now exhale to the count of nine. Repeat this breathing in and out gently and rhythmically, concentrating on the count. If you prefer not to count, you can silently repeat the word “one” on each exhalation, drawing the word out until you have emptied your lungs. In the early stages, it’s useful to experiment with and without a mantra. You’ll soon discover which suits you better. It’s inevitable that during meditation you will suffer distractions. Especially at the beginning it may seem that your mind is a tree inhabited by dozens of intoxicated monkeys, swinging from the branches and chattering incessantly. As you calm one distraction, a hundred others leap up and it seems that you will never still the clamour of intrusive thoughts. Don’t let this worry you. Be patient with yourself and gently return your focus to the mantra. Do not become annoyed with yourself for becoming distracted. Distractions are inevitable. As you become aware of them, simply let them go and return to the mantra. Nor should you concern yourself with how well you are doing or what effect it is having on you. Such thoughts are also distractions. Simply return your attention to the mantra, gently but firmly. Beware of slipping into a state of dual consciousness in which you are saying the mantra while at the same time thinking about what you are going to have for your lunch or what you watched on TV last night. Your thoughts should be solely and exclusively on the mantra. No matter how difficult this may seem in the beginning, do not lose heart. Most people find that like anything that’s

LIVE RIGHT worth doing, meditation takes persistence and dedication to succeed. It is, however, worth the time and effort. Those who seriously commit to meditation are likely to use and benefit from it throughout their lives. Of all the weapons for dispelling anxiety and controlling negative and damaging thoughts, it is the most powerful. The more you meditate the better you become.

Your ability to concentrate will improve, you will become more alert and more aware of what is going on around you. You will become more relaxed and composed, better able to handle the demands and challenges of daily life. But perhaps best of all, that sense of well-being and contentment that you feel after a good workout will spread into more and more areas of your life.

WHERE DO I MEDITATE? • Find a quiet, comfortable place with no extraneous noise, where you will not be disturbed. • The temperature should not be uncomfortably cold or so warm that you are likely to doze off. • Sit comfortably either on a chair or on the floor with legs crossed. While it is important that you’re comfortable, you must remember to keep your back straight and your head erect – not held back or flopping forward but balanced on your neck, directly above your spine. • Many people find that subdued light, but not total darkness, helps concentration.

WHICH MANTRA SHOULD I USE? • A mantra is a word which you focus your attention on and repeat over and over again during the whole period you are meditating. • The focus of your attention is the sound of the mantra – you don’t think about its meaning. • In theory, any word or phrase will do. You may choose “one”, “I am at peace” or “Let go.” Sanskrit mantras include “Om Shanti”, “Sri Ram” and “So-Hum.” Or you may prefer to choose a word or phrase that fits in with your beliefs. • Try to say the word or phrase silently as you inhale and then again as you exhale so it is synchronised with your breath.

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EasyDinners

Snacking is unavoidable at Christmas. So when you’re tempted to raid the fridge, consider our expert David Stache’s healthy alternatives

nacking seems to be ingrained in our culture. You certainly don’t see many diet plans which feature just three meals a day with no snack options offered. There are a whole range of unhealthy options leading us in to temptation and away from our diets, so if you do get the urge to snack between meals, we’ve found a selection of the best options that won’t steer you from 34 www.alphafitmagazine.co.uk

the path of weight-loss or healthy living. Remember, be creative, but try not to rely on snacks to help you through the day. If you’re having cravings, feeling hungry and reaching out for foods, then this is your body’s way of telling you to do something different. Ideally you’ll eat more food in less meals, but if you do succumb to snacking be sure to make them healthy options.

LIVE RIGHT Beef jerky

A 50g serving will give you 36g of protein and only 130kcals. Beef jerky is a great source of amino acids and comes in different flavours, such as chilli and pepper. This really is a super snack for between meals which will also give your jaw a great workout if you eat enough!

Celery, pepper and carrot sticks with hummus Either make your own hummus or

opt for a lower-fat option and restrict the amount, as it’s heavy on calories. A quick healthy snack can still push you over your calorie requirements for the day, but the variety of celery, carrots and peppers will give you variety and also quench your sweet tooth or afternoon cravings.

Broccoli and almond Butter Steam your broccoli so it

remains crunchy and pack away in Tupperware. When it’s snack time, simply break out the broccoli and dip it in almond butter. This is a low-carb option with healthy fats, so it’s perfect for those low-carb snack options. Don’t knock it until you try it!

Almond butter on oat cakes Almond butter is rich in

antioxidants as well as the healthy fat omega 6. You’ll also benefit from magnesium, calcium and potassium. Adding oat cakes will help control blood sugar, giving you plenty of energy without being too heavy on calories. Three oatcakes with almond butter contain less calories than a bag of crisps and they’re much more filling.

Refuel by Athleat

This contains biltong, physalis, oats, almonds and raisins, providing 312kcals per 100g bag as well as 22g of protein and 23g of carbohydrates. If you’re in a rush, this is the perfect snack to refuel from a tough gym session; personal trainers often eat this when travelling between clients. It really suits those who work at a high intensity and focus on performance.

Avocado and rice cakes Many of my clients find this odd at

first; the texture is very different, but still enjoyable. On paper the ingredients don’t seem to go together, but everyone enjoys it. It’s perfect for those on a low-carb diet. The low-calorie rice cakes will give you slowrelease energy while the avocados help with satiety, also adding a variety of vitamins such as A, C and E, giving it great antioxidant properties. This healthy snack is also high in fibre, which will help keep you fuller for longer during the day.

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Relationships

How to

With a little help from relationships expert Laura Hills, there will be no need to search for the mistletoe when looking to lock lips this festive season

he festive period is upon us once again and it’s not just awkward office parties and itchy jumpers from your Gran to contend with. This time of year is the ideal excuse to start over, put the dating disasters of yesteryear firmly in the past and begin anew. For most of us, that’ll be the promise of finding new love or indeed just someone to keep us warm through the winter nights. To help you on your way, AlphaFit and The Dating Doctor Peter Spalton take a look at the science behind the ways to attract a new partner this Christmas and New Year…

Use your hands

It might sound strange but big hand gestures while you’re talking indicate a level of social power and dominance that any woman will find difficult to resist. According to research, men who gesture with their hands when they talk are more likely to gain a woman’s attention than those who are less expressive and more withdrawn. “People buy into passion and excitement and this is important to remember when flirting with someone you have your eye on. Making gestures with your hands when you talk and varying the tone and speed of your voice will make you seem passionate and therefore more attractive to the woman you’re trying to impress,” says Peter.

Don’t be afraid to touch

Now obviously we don’t mean you should reach in for an inappropriate grope as soon as you meet a woman, but if you’ve been talking for a while and have built up enough of a rapport with the object of your affections, don’t be afraid to give her a slight touch on the hand or arm. “Women are very tactile and they use touch to bond with people they like, so you should be imitating this. Touch her on the upper arm with your finger pads within thirty seconds or so of meeting her as well as when you share a moment of laughter or say goodbye,” advises Peter. The latest dating research says that a light touch can up a woman’s body temperature by a whole two degrees, that’s enough to make sure that she won’t be forgetting you in a hurry.

Go to the gym first

It will probably come as no surprise to you that smell is one of the quickest ways to engage the senses and excite the mind; this is also true when it comes to wooing someone you have your eye on. According to studies, women are subliminally attracted to the smell of men’s sweat. It can heighten their mood as well as their physiological and subjective sexual arousal, so a quick gym session before a night out could give you a higher success rate when it comes to pulling the ladies. “Smell is one of women’s key senses and both sexes emit pheromones to attract the opposite sex. These are created when you exercise and are smelt through your sweat, so if you’ve been to the gym, don’t swamp yourself with deodorant. Use an antiperspirant that doesn’t have any odour, it’ll drive her wild,” says Peter.

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Making gestures with your hands when you talk and varying the tone and speed of your voice will make you seem passionate and therefore more attractive to the woman you’re trying to impress

LIVE RIGHT

Wear red

With the festive period now fully upon us, it’s more socially acceptable than ever to wear red which, when it comes to trying to pick up women, can only be a good thing. “Women and men are attracted to people who look confident and red is a ‘power’ colour,” says Peter. Research shows that women deem guys wearing red to be more powerful and sexually attractive, so by wearing the vibrant colour you’re automatically putting yourself miles ahead of your less fashion-daring pulling buddies. Not only will the colour grab her attention but subliminally she’ll see you as someone powerful enough to be worthy of her attention.

Reduce gender difference

Always had a complex about just how long it takes you to grow a beard? Fear not, your slight lack of masculinity could actually be working in your favour. Historically, women are more likely to be attracted to super macho men. However, recent studies have found that because of the popularity of the birth control pill this is no longer the case. Women see effeminate men as being a better life partner because they appear more trustworthy, kind natured and less likely to stray. “Showing your feminine side is very attractive to women,” says Peter. “The key is to be a bit of an enigma – like a liqueur chocolate, hard on the outside but with a soft centre – take an interest in what she’s saying and don’t give too much of yourself away to guarantee she builds up enough interest that she’ll want to see you again.”

TRAINING

Diversions

Make 2013 the year you get fit outside… Richard Bevan reveals five watersports to get you in peak physical condition

GREAT OUTDOORS

THE

PT2

www.standuppaddlesurf.co.uk

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Stand-Up Paddle Surfing or Boarding WHAT IS IT?

Technically it involves standing up on a board and using a long single bladed paddle to propel on the water.

ORIGINS

One popular theory is that the sport was adopted during the 1960s when surfing instructors at Waikiki beach in Hawaii would paddle out on big boards to teach people to surf.

WHY DO IT?

With this sport, the rider has the ability to catch more waves in a set. It is regarded as an adaptable sport due to the ability to use the same board in a variety of different scenarios, such as paddling up and down a canal, river or on a wave in the sea. You also get to see more, over the river banks and further down the water, which can be advantageous as well as a pleasant mode of sightseeing.

PHYSICAL BENEFITS

John Hibbard, a keen Paddle Surfer, believes the main trick is balance. “Apart from working your core, you’re also engaging many different muscle groups,” he says. “They’re all working together so that you’re able to balance on the board in the first place and then paddle.” Besides being a greater challenge compared to sitting down and paddling, the sport offers an all over aerobic workout. “You’re using your arms to paddle and stroke and your legs to balance and push against the board, especially in choppy water,” says John. “With the upper body to paddle, there’s a lot of twisting and rotation while also different paddle sizes and blades will vary resistance.”

Canoeing & Kayaking WHAT IS IT?

Canoeing is based on the Canadian canoe where you sit or kneel while paddling (with a short paddle) on one side at a time. Kayaking is based on the Icelandic type ‘closed deck’ kayak where the paddle is longer and at both ends, meaning you paddle at either side for propulsion.

ORIGINS

Used for transportation in North America, Amazon Basin and Polynesia, the origins of ‘recreational’ canoeing are attributed to Scottish explorer John MacGregor who was introduced to canoeing during camping trips in Canada in 1858. Kayaking is said to originate from the Eskimos.

WHY DO IT?

The recreational sport is popular for river, canal and also sea locations. The main form of competitive sport being canoe racing, canoe polo, extreme racing and surf skiing. It’s accessible for all ages and can be enjoyed anywhere. Also, both canoe racing and kayaking are Olympic events.

PHYSICAL BENEFITS

Wendy Apereira is both a coach and paddle for Addlestone Canoe Club. “For both canoeing and kayaking, it’s quite a strength-muscular sport. Paddlers need upper body strength for short distance and for long distance (such as the marathons) you need more fitness. It’s sprinters versus long distance runners on water.” There are different disciplines, such as whitewater – which is racing down over big rapids – sprint racing and marathon. Kayaking is more popular for racing, however if you canoe race you tend to kneel. Both disciplines use all of your body. “What people don’t realise,” adds Wendy “is that both kayaking and canoeing are full-body sports where you use your legs and strong core muscles at the stomach because you need to twist quite a bit as well.”

www.bwsw.org.uk

Wakeboarding WHAT IS IT?

This exciting and physical sport is much like water skiing but on a board and involves being towed by a motorboat.

ORIGINS

It is believed to have originated in San Diego, Southern California, where surfers were getting towed into big waves behind small boats and jet skis.

WHY DO IT?

Lee Debuse is a Wakeboard Coach at British Water Ski & Wakeboard in Chertsey. “You can tilt it sideways, edge outside the wake or cut rapidly into the wake and do all kinds of tricks such as flips and spins, exactly the same as snowboarders and skateboarders do,” says Lee, who has competed internationally. “The newer aspects are obstacles so they’ve got ‘kickers’, ‘sliders’, ‘rails’, all sorts of obstacles to grind and slide along basically – the possibilities are endless. People are still creating new tricks even though there are around 30 already.”

PHYSICAL BENEFITS www.addlestonecc.org.uk/

Lee explains that it’s a demanding sport using pretty much every muscle in the body: “I can work out in the gym for weeks and still when I get on the water, wakeboarding puts my muscles through the mangle!”

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TRAINING

Diversions

Flow Boarding WHAT IS IT?

This sport uses 21st century technology and is a blend of skateboarding, snowboarding, surfing and wakeskating. Similarities are between wakeboarding and surfing but done riding a bodyboard on a ‘FlowRider’ (imagine a large water based treadmill); a stretched membrane provides an artificial surf on a surface up to 59sq meters with various lanes and power speeds to 30mph.

ORIGINS

In California in the 80s, a surfer got annoyed with flat surfs once too often and so decided he wanted a wave he could turn on whenever he wanted. Technology and a great idea later produced the FlowRider.

WHY DO IT?

www.flowhouse.co.uk

Barefoot Skiing WHAT IS IT?

Does pretty much what it says on the tin – skiing without actually wearing skis.

ORIGINS

It is believed to have started in 1947 in the US by 17-yearold A.G. Hancock and took off in 1950 when the first official competition took place. The beauty about this sport is all you need is a boat, handles, ropes and a flotation device.

WHY DO IT?

Lee Debuse is a dab hand at this sport, too. “You go pretty fast, 40-50mph, because you’ve got such a small surface area. It’s amazing the kind of technical tricks skiers will do, even hitting ramps barefoot these days.” Throughout the 50s a variety of techniques were invented including the ‘two-ski jump’, the beach start and the deep water start. Stars such as Randy Rabe became the first ‘backward barefooter’ by stepping off a trick ski backwards.

PHYSICAL BENEFITS

Skiers like Lee believe they get a totally different ‘buzz’ compared to ordinary skiing. “It’s a much freer, different discipline and ideal if you’re a speed junkie because you’re close to the water. And it always looks impressive!” 40 www.alphafitmagazine.co.uk

It’s on land (indoors and outdoors), safe, fun and a shared sport activity where (depending on size of the FlowRider) two, three or more riders can compete in games. It can be used for corporate team-building activities and competition training to kids’ birthday parties. Many of the ‘tricks’ come from the skateboarding and wakeskating category, such as the ‘shove it’ (spinning the board underneath) to ‘kick flips’ (flipping the board as it rotates underneath you) and ‘aerial spins’ – along with other water acrobatics known as the Superman, Turtle Shell, Waterfall and the intriguing Superman Barrel-Roll.

PHYSICAL BENEFITS

Piers Hampson, marketing manager at Flow House UK, describes what it does for body and soul. “Any sport where you’re using your core balance to maintain stability increases that aspect a great deal. Doing an hour session on the wave is as good as any workout in the gym where you’re using all body muscles, particularly the legs. It has similar exercise benefits to other surfing sports. The beauty is unlike wakeboarding and surfing in the sea, you don’t need motorboats, cables or any ‘prep-time’ – time to get on a board in the first place – which uses a lot of exertion and energy.” At present there are four FlowRiders in the UK, located in Bedford, Yorkshire and Cornwall with plans to increase that number in the near future.

VARIETY IS THE SPICE OF LIFE! If the diversity of 2012 has whetted your appetite for new sports, Richard Edwards invites you to take a look at these crazy disciplines...

Chess boxing

If you like smashing the hell out of someone sandwiched between a bit of high-brow chin scratching as you ponder whether to attack with your bishop, then this could be for you. Six rounds of chess and five rounds of boxing separate the men from the boys.

Cliff diving

A bit like the Olympic 10m diving competition – only with the added bonus that you could very well be going home in an ambulance. Or even a coffin. Jumping from cliffs up to 30m high, competitors try to cram as many twists and turns in as possible before they either hit the water, or relieve themselves.

Bun climbing

We all love a good bun, so imagine climbing a tower covered in them. Interested? Then head to Hong Kong Cheung Chau Bun Festival, where you can watch, or compete, in a race up three towers covered in the sticky delicacy.

Swamp football Imagine the Premier League played in a mud-filled bog and then take away the salaries – just like the good old days eh? Welcome to swamp football, which originates here in the UK (take a bow, crazy Brits), and currently boasts almost 300 teams from around the world.

Bog snorkelling

What is it with the Brits and mud? Competitors propel themselves twice along a trench measuring 55m without using conventional swimming strokes. The World Championship is held every August Bank Holiday in Llanwrtyd Wells, Wales.

Rock-paper-scissors

If you’re good at this game – and let’s face it, we’ve all played it before – then fill your boots. We’re relying on Wikipedia for this one, but apparently the Team Olimpik Rock Paper Scissors Championship was recently held in London (where else?), and won by, erm, Lapland A. In the US, winners of the USARPS Tournament trouser $50,000.

Unicycle hockey

Although not yet recognised by the International Olympic Committee, surely the sight of ten unicycle riders brandishing ice hockey sticks should be enough for all that to soon change. With similar rules to ice hockey, unicycle hockey is big across Europe with leagues in the UK, Germany and Switzerland.

Buzkashi

No, it’s not Chelsea’s latest signing, it’s the national sport of Afghanistan. The sport was banned by the Taliban on grounds of immorality. In this case at least, you can kind of see their point given that the sport consists of a game of polo played with a headless goat’s carcass rather than a ball.

Sepak takraw

AlphaFit once saw this sport being played on a Thai beach and it’s impressive. Teams of three have to keep a 16in soft ball in the air and send it flying over a net in a sort of football meets volleyball kind of way. Like the beautiful game itself, the use of hands and arms is outlawed.

Underwater rugby

A slightly less violent version of water polo, the game originated in Germany in the early 1960s, but has never really caught on. There are 12 players on a team, but only six in the water at any one time.

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TRAINING

Diversions

ON YER BIKE! With cycling enjoying an increasing popularity in 2012, Sabi Phagura headed to Spain to rekindle the love for two wheels at a dedicated retreat

et in the foothills between the Mar Menor and the Mediterranean, La Manga resort is said to be the perfect location for outdoor activities. And there’s good reason – the Murcian roads surrounding the resort is a paradise for cyclists. I was embarking on a weekend trip with professional trainer Steve Halsall, who runs exclusive fitness retreats in southern Spain. His motto is that anyone, regardless of age, size or history, has the ability and potential to live a healthy, active and more balanced lifestyle. Our toy for the weekend was the new Carrera Virago, one of few fully carbon-fibre road bikes for under £1,000. It took a kilometre or so to get used to being in the saddle but thankfully both the bike and the motorists were friendly, as we got acquainted with them on day one. Rather than being seen as a nuisance on the roads, drivers in Murcia give cyclists a healthy amount of respect. Day two was harder. Now that the group had familiarised themselves with roads and bikes, a bigger challenge lay ahead, a 70km ride with the majority uphill. After a carb-fuelled breakfast, our journey started early to avoid the midday heat. Thankfully, the bike helped. Pushed into tight corners at speed, the front end felt planted while the legs narrowing towards the dropouts took out some of the road bumps. A narrow profile rear wishbone absorbed some of the vibration too. The saddle itself had a narrow race profile and was pretty comfortable, offering a supportive 42 www.alphafitmagazine.co.uk

perch without being overly hard. The start of the mammoth journey was flat and provided a good opportunity to test the bike’s capabilities. It wanted to be ridden hard at times, yet it wasn’t until the ascent that I got a chance to move through the gears, something we hadn’t done too much of the day before. A little coaching from Steve helped, but the challenge of the hill wasn’t going to disappear. Not one to admit defeat easily, and together with a huge dose of encouragement from my fellow cyclists, I somehow managed to get to the top of the hill albeit red-faced and sweating by the bucket. The reward was a long ride downhill. Going downhill was infinitely more enjoyable than the climb and it gave us a moment to enjoy the scenery. There is nothing quite like the feeling of descending a mountain at 30mph. It was a relief to get back to base, but the weekend provided a thorough workout and a few of us enjoyed a renewed passion for cycling. So if you’re a novice or looking to improve your stamina or technique, a weekend break can do huge amounts for your confidence and push you to the next level of cycling.

For more information on Fitness 12 retreats, log onto fitness12retreats.com

KING OF THE HILL Fitness, strength and flexibility are key when it comes to dominating the slopes. SnowSkool Instructor Niall Haslam provides five body weight exercises and five gym moves to help you tackle the piste

BODY SQUATS WALKING

“Not everyone goes to the gym and not everyone who skis has the time or inclination to be active in their everyday lives, so walking is a great start. I recommend a 30-40 minute session three times a week, but the key is variation. Mix the routes and in particular terrains and inclines. Varying terrains are particularly good, so think woods, grasses… they put additional pressures on your legs. A friend of mine always prepares for skiing by walking and the one year they didn’t do it, or left it later than usual, they really noticed the difference.”

STATIC LUNGE

These hit key areas of the classic skiing position, namely your quads. From a standing position, simply lower your body keeping your back straight until your hips are level or slightly below your knees and use your legs to power back into the upright position. When you’re comfortable with these, do as many as you can in 45 seconds, rest for 20-30 seconds and then go again.”

“From a standing position, lean one leg forward in a split stance and bring your trailing knee to the floor with your back straight and come back up. This not only builds your quads, it helps improve balance and flexibility, too. You can progress this into a walking lunge and, again, by adding a weight (either across your shoulders or in your hands). If adding a kettle bell, you can even hold your lunge position and swing it in front of you so it swaps hands. Do 10-12 reps with each leg, so 20-24 in total.”

BODYWEIGHT

STATIC SKI SEAT

“Because your heels are usually planted for long periods when skiing, this is perfect. Stand with your back to a wall (or sit on the edge of a gym ball) with your legs in front of you and slide your back down until your legs are at a 90 degree angle to the floor. This can be tough, so start off with anything between 1545 seconds. To progress it, simply hold for longer and, if you can, hold your arms out in front of you.”

BIKE/RUNNING/CROSS TRAINER

“You have to keep varying your cardio exercises because if you keep doing the same things you’ll not only get bored, you’re body will stop progressing, too. Also, don’t go too fast too quick. If you’re not that fit, don’t go straight to interval training. Build up a base level of 15 minutes first. To progress, up the distance, speed or incline steadily each time. Intervals can come later; short bursts of high-intensity followed by shorter rests.”

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TRAINING

Diversions

SKI SLIDES

BACK SQUAT

“This is the king of all exercises. From a standing position and with a bar across your shoulders and your feet shoulder width apart, slowly squat – making sure you keep your back straight – until your legs are at a 90 degree angle, before returning to a standing position. Try three sets of 10-12 reps with a 45-second rest in between. To progress, either increase the weight or lower your rest time. I recommend trainers off for this one, too (see page 26 for more on bare feet). It provides a better platform.”

IN THE GYM

UPPER BODY CIRCUIT

“Most of the exercises listed here will put a lot of strain through your legs, but you don’t want to be overbalanced. It’s important you build your lower back and upper body, too. For the lower back, lie on your front flat on the floor and attempt to raise your head and neck while leaving the rest of your body still. For your upper body, consider doing pull-ups, bench presses or shoulder presses/raises. Compound exercises will ensure a more balanced body. A circuit of all of them is even better. Start with ten reps and slowly increase the weight/reps.”

“This can be done either with just your socks on or with gym discs. Take your trainers off and find space on a smooth surface, gym mats will do. With or without the discs under your feet, move your legs out in front of you in a skiing or ice skating fashion and perform a zig-zag walk (replicating the skiing movement). This is an effective skiing-specific move that works laterally. Do 4-5 (on each leg), turn round and return. Progress to 10-20 or use a weight if you master it.”

SHOULDER PRESS LUNGE

“This one sorts the men from the boys. Simply do a static lunge from before… but with a bar bell or dumb bells. Then, when you’re at the bottom of your lunge, simply perform a shoulder press, lower and then return to a standing position. Brutal!”

LEG EXTENSION

“In a sitting position, simply extend your leg with the pad running across the top of your feet. This one is quite easy, but you can perform different tricks to keep your muscle under tension for longer. For example, you can do a full rep (a full extension) followed by a half extension, followed by another full one before returning to the neutral position. This basically means you’re doing one and half reps and straining for longer. There’s no swinging action involved here, so you can’t cheat yourself. To balance this move, I’d also do the same on the Hamstring Curl.”

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Want to follow Niall’s lead and become a ski instructor? SnowSkool trains hundreds of people of all ages and experience levels every year. They boast a pass rate David Beckham would be proud of, as well as ski and snowboard camps and skill-specific ski and snowboard training holidays of between one and 12 weeks. Visit snowskool.co.uk for more information or email team@snowskool.co.uk

GADGETS

Diversions Denon Exercise Freak Headphones The world is going increasingly wireless, which is good news for those of us who like to listen to music while exercising, but find ourselves constantly grappling with headphone leads. Denon’s new sports-specific headphones are perfect. They’re completely wireless, come with integrated controls and they’re even perspiration resistant. They have an integrated amplifier and connect to your music player via Bluetooth 3.0, as well as integrated controls, a microphone and a range of features such as an associated App and seven-hour rechargeable battery. denon.co.uk £150

Stomatex Gilet

The thought of exercising outside isn’t always the most appealing, which is why things like the Stomatex gilet should be cherished. It not only adds another layer to keep your warm without restricting your movement, it also uses a pattern of dome-shaped vapour chambers to release excess body heat and allows cooler, drier air to enter from the outside. The unique pumping action of the vapour chambers increases and decreases with your level of physical activity. So pump up and be cool… revolutionrunning.com £95.00

Snugpak: Snug Nut Hat & GeoGrip Gloves

Sleeping bag on your head, you say? The Snug Nut Hat deer stalker is made from the same high-performance fabrics as Snugpak’s sleeping bags, meaning they’ll be ludicrously warm. The hat comes with water resistant and thermal activity gloves which feature a finger and palm rubber grip system for maximum dexterity and a water resistant neoprene fabric (that smells like wetsuits). We tested them at an outdoor fitness camp in the frost – magnificent. snugpak.com £24.95

The Fit Pack The Fit Pack from Gorilla Sports is a simple package of gym equipment that comes with no membership fees (meaning you don’t have to leave the warmth of your own house in order to work out). It includes an adjustable fitness step, a gym ball, a pair of 2kg hand weights and a yoga mat, plus a free workout booklet and information pack designed by expert personal trainer Simon Collins, containing easy-to-follow and effective exercise circuits. gorillasports.co.uk £49.99

48 www.alphafitmagazine.co.uk

Lynx Boom Boom 2

What’s red and white and goes Boom Boom? Nope, not Basil Brush, but the new golf driver from Lynx. The Boom Boom 2 uses a mixture of mystery gasses inside a Bi-Titanium head which react, when heated with the specially-designed headcover, to produce longer and straighter drives. Good news! Apparently gas expands and increases internal club-head pressure to provide as much as 25 extra yards. Who knew? lynxgolf.co.uk £349.99

Macwet Sports Glove

Used by shooters, golfers and other sportsmen, the Macwet skin-fit sports glove promises an unrivalled grip in miserable weather, which, in England, is about eight months of the year. Perfect for work activities, driving, dog walking and up to 35 sports, these quality digit warmers ensure you don’t slip when it matters most. The Aquatec fabric responds to moisture and climate charge, giving maximum grip, sensitivity, feel and comfort at all times. They also have a fleece-lined material increasing warmth and comfort. macwet.com £27.99

Rohan Jackets

Rohan’s waterproof and warm jackets will come in handy this winter. The Escapist Jacket is completely waterproof, breathable and light in weight. Also light, but big in warmth, is the Microgrid zip-through fleece, which is compressible and warm, and packs away into its own Packpocket for convenient stowage. rohan.co.uk Escapist £185 Microgrid £70

Lowe Alpine Rucksacks

The new Low Alpine range of rucksacks give you bags of choice when it comes to exercising. There are three new bags in the Airzone range to choose from, including the Z20 (RRP £55), which is ideal for those who run or cycle into work and need a comfortable rucksack that’s compact yet still has plenty of storage options. The Z20 has a phone-compatible harness, breathable back and bike light holder. The Airzone Pro rucksacks (RRP £100) includes a Torso Fit Centro adjustable back length and AdaptiveFit hipbelt to adapt the rucksack to your body shape. It also has a large expandable front pocket and easy access side entry, which means you’ll always have space for an extra layer of clothing. The Airzone 35 (RRP £75) has a breathable back that helps to increase airflow, so very comfortable for hikers. It also comes with a phone compatible harness and walking pole grip to maximise storage space inside. cotswoldoutdoor.com from £55

Human Trainer

First came the TRX, now there’s the The Human Trainer – the ultimate portable suspended bodyweight training system. It comes in a tin and is armed with a wide range of accessories that allow you to take it almost anywhere. It has a dual strap suspension system that encourages biomechanically correct movement and allows virtually unlimited fitness options to train your entire body. The new version comes with an additional foot strap for stability, rubber grips for greater durability and extra stitching for strength. The manual has loads of content, instructions and exercise demonstrations, while the new Olympic ring and pulley attachments add new workouts to the repertoire. physicalcompany.co.uk from £149.99 www.alphafitmagazine.co.uk 47

GEAR

Diversions £155

Adidas.com

adidas F50 adizero XTRX SG

The durable adizero’s are light in weight, but aim for maximum ball contact. They have a patented SPRINTWEB which provides increased stability at high speed, enhanced by the stud shape, and a mixture of moulded and exchangeable aluminium studs.

Nike CTR360 Maestri III FG

The CTR360’s boast a new Kangalite synthetic leather which aims to help deliver complete control in all weather conditions, while 3D pads on the instep are designed to improve your passing and reduce pressure on the foot. If they’re good enough for England rising star Jack Wilshere, then they’re good enough for us!

£145 Nike.com

£99.99 Pro Direct Soccer

Puma Evospeed 1 FG

The Evospeeds are light, flexible and offer the best possible fit. Boasting an ultra thin, single layer microfibre upper, supported by internal EVERFIT cage that provides the foot with amazing stability and feel, they’re one of the lightest and most flexible boots available. The stud configuration is perfect for firm surfaces.

Nike Mercurial Vapor VIII FG

With two studs at the heel, the lightweight Mercurial Vapors are designed for explosive speed and agility while the soft, supple and ultra-thin Teijin synthetic surface hugs your foot. The size and shape of the studs at the front of the sole provide optimal traction.

£127.99 Pro Direct Soccer

£164.99 Pro Direct Soccer

adidas Predator LZ XTRX SG

Leather and synthetic combine to create the deadliest tool set ever fitted to a boot. A ‘Drive’ zone creates a rebound effect for greater distance and power while the ‘Sweet Spot’ zone generates more ball spin and pace. There’s even a ‘First Touch’ zone and ‘Pass Zone’ made from memory foam and sticky print for precise passing. Perfect for softer ground. 48 www.alphafitmagazine.co.uk

Get More Out Of Winter

Develop the skill and confidence to climb in winter conditions at The National Mountain Sports Centre. Join us in Wales or Scotland this year. For your free 72-page colour brochure visit www.pyb.co.uk

www.pyb.co.uk Plas y Brenin, Capel Curig Conwy LL24 OET Tel: 01690 720214 Email: info@pyb.co.uk www.pyb.co.uk facebook.com/plasybrenin www.linkedin.com/company/plas-y-brenin

www.facebook.com/plasybrenin

www.twitter.com/plasybrenin

Closing

QUOTE THEM ON THAT! “I AM NOT BRANDON FLOWERS FROM THE KILLERS!!! I AM NOT BRANDON FLOWERS FROM THE KILLERS!!! I AM NOT BRANDON FLOWERS FROM THE KILLERS!!!” It’s fair to say that Kansas City Chiefs cornerback Brandon Flowers is now a bit irritated he shares his name with a certain rockstar

“Very nice that @ElizabethHurley is going to help me with my bowling today & throw the balls back! Wish it wasn’t so nippy outside though x” Bowling practice has changed a bit for cricket legend Shane Warne

@AlphaFitTweet

Lance Armstrong reveals a picture of himself with his seven Tour de France yellow jerseys entitled: ‘Back in Austin and just layin’ around’ “I am at a loss to understand how anyone with a brain can argue against use of technology and retrospective citing in football.” Former England rugby hooker and current commentator Brian Moore thinks football should take a leaf out of rugby’s book

“Won $50 this morning at breakfast… bowl of broccoli topped off with blueberry yogurt! Thanks @Graeme_ McDowell!” Golfer Rory McIlroy makes sure he gets his five-a-day, even if it does mean eating a unique breakfast

Latest News Interact Share Join the Debate Recommendations Post your photos Feedback Editor Nick Judd (nick@alphafitmagazine.co.uk) Sub editor William Hughes Contributors Richard Bevan, Laura Hills, Colin Hubbuck, Ray Klerck, David Lee, Joe O’Neill, Sabi Phugera, Ali Schofield, David Stache, Kristoph Thompson Design Adrian Mirfakhrai

50 www.alphafitmagazine.co.uk

“I remember I went to a basketball camp when I was ten and they said chances are none of you here would make the NBA. Well, today is my first game.” Philadelphia 76ers point guard Maalik Wayns says never give up… “Who was your best friend at Old Trafford? > Becks/ Scholesy/Butty/Giggsy/ Casper/Thornley/Phil”> in that order Gary?” Phil Neville takes offence with brother Gary “16th. 3 wood pull, tried to hit low 5 iron got it caught in branches & topped it into bunker, chunked it 40 yards, 63 yards up & down bogey.” Golfer Ian Poulter gives hopes to the rest of us “Just spoke to Lionel he has told me to step aside now haha #worldsgreatest.” Burnley striker Charlie Austin jokes following the news he’s Europe’s top goalscorer in November, ahead of both Lionel Messi and Cristiano Ronaldo “Back to airport.. London to Mumbai. Back with England tonight..#BOOOO OOOOOOOOOOOOOOOM” Kevin Pieterson announces his long-awaited return to the England cricket team

Don’t forget to keep up with AlphaFit yourself on Twitter @AlphaFitTweet

(adrian@alphafitmagazine.co.uk) Sales director Susan Hedges (sue@alphafitmagazine.co.uk) 0113 245 1168 Advertising executive Tess Murison (advertising@ alphafitmagazine.co.uk) 0113 245 1168 Publisher Target Eye Publishing Ltd

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Director Daniel Bond Director Faris Fisher Contact address AlphaFit, 9 East Parade, LEEDS, LS1 2AJ Tel: 0113 245 1168 Send all editorial enquiries to nick@alphafitmagazine.co.uk. AlphaFit is published in the UK by Target Eye Publishing Ltd. Copyright ©2012. All rights

2013: Epic! Be the best: what’s the most effective way to workout in the new year? Team GB’s Max Whitlock reveals the ultimate bodyweight workout What women want: secrets revealed! reserved. While every endeavour has been made to maintain accuracy in the magazine, AlphaFit can take no responsibility for errors. All opinions expressed are the opinions of the writer expressing them, where stated.

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