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TREND HEALTH, FITNESS & LIFESTYLE
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Healthy holidays!
How to cook a mean, lean Christmas dinner!
WIN!! £150 of men’s clothes!
How to survive party season Without looking like Santa!
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ISSUE NUMBER: 5 - DECEMBER 2012
THE EDITOR
Contents
WHEN it came to planning our Christmas edition, we wanted to offer our readers something they won’t get anywhere else. With that in mind we’ve packed the issue full of advice on how to stay healthy across the festive season, or how to indulge while knowing the effects. And of course, we’ve put together a Life&Style section that shows you how to look amazing across Christmas and the new year with our style, beauty and grooming tips. All in all, it’s a complete Christmas guide to looking good, feeling good, being good. And of course, we’ve also got the usual features, hints, tips and advice to help you be the best you can be. Have a fantastic Christmas and new year - see you for our next issue on Friday, January 4th 2013.
e v e t S
Steve Walsh, Editor In Chief ONSHIRE’S NORTHAMPT
MAGAZINE
FRESHEST
TREND HEALTH, FITNESS &
Free!
32
12 WARM-UP
5 Trend Notes Win £150 of clothes from Raging Bull, plus all the latest news from the TRENDHFL radar
8 Moment In Time They say a picture paints a thousand words, and this month’s image tells you the full story
HEALTH & FITNESS
12 Diet & Nutrition
Legs are the focus once more as Rob Harris delivers part two of his guide to squats
WIN!! £150 of men’s clothes!
18 Recover
How to survive on party seas Santa! like Without looking
FEEL GOOD
ENDHFL GOOD Twitter.com/TR BE
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Cover Picture: Shutterstock
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15 Body Works
How to cook a mean, lean Christmas dinner!
LOOK GOOD
Hammered Very drunk Drunk Tipsy Merry Sober
We reveal the secret to a healthy Christmas dinner that doesn’t hold back
LIFESTYLE
Healthy holidays!
WWW.TRENDHFL.CO.UK
Get to know when pain is good and bad as expert physio Mark Buckingham guides you through the stages of injury
21 Doctor’s Notes Pippa Bennett takes us behind the scenes of St George’s Park, the new home of all things England football
22 The Expert We talk to personal trainer Dominic Aaron
FEATURES
25 Insanity Workout TRENDHFL reader David Hasker sees some impressive results from the gruelling workout that is taking the UK by storm
29 Movember Moustaches are taking over! Either that, or it’s the annual men’s health drive: We take a look at the best (and worst) efforts at Northampton Town FC
32 How to survive party season It’s time to let your hair down
and party, but how do you do that while sticking with the diet? We find out all you need to know on party food, alcohol and hangovers
LIFE & STYLE
40 Trend Setter The best party dresses and shirts for the Christmas period
42 Beauty Our resident beauty expert Aimee Garner talks you through the perfect party season looks
44 Grooming Looking for an en-vogue look for 2013? Hair guru Dominic Lehane tell us about the latest men’s trends
46 Staying In/Going Out The best places to go and things to do across December
48 Calendar Our essential monthly what’s-on guide Twitter.com/TRENDHFL
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For details call us on:
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Special needs Birthday parties Schools Youth groups Holiday fun Circus and stunt training
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TREND Notes We round-up the best bits to come across the TREND radar
Over to Hue
A light bulb you can fully control from anywhere in the world? Surely not... IT takes something undeniably cool, incredible practical or fiendishly indulgent to grace the front of TRENDNotes - and boy did we never think a new generation of light bulb would ever fulfil that criteria. But when we came across the new Philips Hue, our eyes dazzled in amazement. A light bulb you can control from
your smartphone, you say? It can’t be true. But it is. Philips call it a “significant phase in the digital transformation of lighting,” and who are we to argue? From anywhere in the world you can now turn on your bathroom light, set a timer to turn off the kitchen lamp or make every light in the house brighter, using an app on your phone and an internet signal.
Had enough of the shock of your alarm clock waking you in the morning? You can even program Hue to brighten slowly in order to help wake you up, choosing any colour of your choice - whether it be the colour of the sun from a favourite photo or a soothing shade of red that matches the walls. Ladies and gentleman, the future is here. www.meethue.com
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The Warm-Up - TREND Notes
Our Aimee is in demand!
TRENDHFL’s very own resident beauty expert, Aimee Garner, is a girl in demand after catching the eye of some of the UK’s leading arts producers. Hot on the heels of being asked to work on X-Factor judge Gary Barlow’s new music video - a remake of the War of the Worlds classic Forever Autumn, Aimee (pictured below) has been head-hunted to become the new head hair and makeup designer on Jeff Wayne’s musical version of the War of the Worlds. Working with the likes of Jason Donovan, Marti Pellow, Kerry Ellis, Will Stapleton and lead Kaiser Chief Ricky Wilson, Aimee will be responsible for designing the stage looks and teaching the stars how to apply it themselves, just as she does for our army of readers every month. “I am super excited and still can’t quite believe it,” said a jubilant Aimee when we caught up with her earlier this month. Catch up with Aimee’s brilliant hair and makeup columns for TRENDHFL in our back issues section at www.trendhfl.co.uk/issues, while you can read Aimee’s latest tips on pages 42 and 43 of this month’s mag! www.aimeegarnermua.co.uk
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The Warm-Up - TREND Notes
Priceless pad
Give yourself a priceless present this Christmas - an iPad holder for the kids... WHEN thesnugg.co.uk sent this slick iPad holder over to TRENDHFL HQ to wish us a happy Christmas, the first thing we saw was a floor in the plan. Here at TRENDNotes, we’re always the ones doing the driving, so we were worried we wouldn’t see the full benefit of an iPad holder. But then the true value emerged what price can you put on keeping the kids occupied in the car? £19.99 to be precise, which is an absolute bargain by our reckoning. Snugg’s iPad Car Headrest Mount Holder is an all-in-one iPad mounting solution, specifically designed to mount your iPad on the headrest of any car meaning you can relax and concentrate on the road, knowing your iPad is securely held in place so it won’t be accidentally dropped or damaged. Featuring an attractive polyurethane black PU leather finish, it looks the part too. www.thesnugg.co.uk
WIN £150 of Raging Bull clothes! Go on a shopping spree with the help of former England Rugby star and World Cup winner Phil Vickery! WE all know how difficult it is to buy gifts for men - after all there is a limit to how many bottles of aftershave a man needs. Help is at hand, however, from new quality clothing company Raging Bull. Founded by legendary England Rugby star and World Cup winner Phil Vickery, the brand’s popularity has grown rapidly with several sporting stars and celebrity names known to be fans. The brand has everything from hoodies to boxer shorts, all featuring the iconic bull symbol. To celebrate the arrival of Raging Bull in Northampton’s House Of Fraser store this week, we’ve teamed up with the company to offer one lucky reader the chance to win £150 worth of clothing of your choice from their website. All you need to do to stand a chance of winning is answer the following question correctly:
TREND HEALTH & FITNESS & LIFESTYLE
www.TRENDHFLco.uk Twitter.com/TRENDHFL Facebook.com/TRENDHFL
TREND Health, Fitness & Lifestyle magazine 10 Main Road Duston Northampton NN5 6JB info@TrendHFL.co.uk Editorial editor@TrendHFL.co.uk Editor In Chief: Steve Walsh: Email: steve. walsh@TrendHFLco.uk Tel: 07548 155 495 Thanks to: Katie Mitchell, Kelly Cooper, David Hasker, Amanda Harris
Advertising advertising@TrendHFL. co.uk Contact: Tracy Whittaker-Smith: Tel: 07544 391 675 Steve Walsh: Tel: 07548 155 495
Question: In which position did Phil Vickery play? Send us your answer by email before December 31st along with your contact details to info@TrendHFL.co.uk with the subject line ‘competition’, and we’ll be in touch if you’re a winner! www.ragingbull.co.uk
Trend Health, Fitness & Lifestyle Magazine is owned and produced by Flux Publications Limited in the United Kingdom. Registered in England, company number: 7882277, VAT registration number: 127 6007 31. Distributed free online every month to thousands of consenting subscribers. Free to read online at www.TrendHFL.co.uk. While every effort is made to ensure the accuracy of all editorial contained in Trend Health, Fitness & Lifestyle, Flux Publications Limited accepts no responsibility or liability for errors that may occur. All articles are written for Trend Health, Fitness & Lifestyle and may not be reproduced, wholly or partly, without the expressed prior permission of Flux Publications Limited. The statements and opinions contained in the articles within this site are solely those of the individual authors and contributors and not of Flux Publications Limited or its affiliates. The appearance of advertisements in Trend Health, Fitness & Lifestyle is not a warranty, endorsement or approval of the products and services. Flux Publications Limited disclaims responsibility for any injury to persons or property resulting from ideas or products referred to in articles or advertisements in Trend Health, Fitness & Lifestyle.
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The Warm-Up
MOMENT IN TIME
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The Warm-Up
BREAKING BAD In-form Cobblers striker Alex Nicholls scores his eighth and final goal of the season against Port Vale last month, as he sustains a broken leg under the desperate challenge of Vale defender John McCombe. PICTURE: SHARON LUCY
View more brilliant sport pictures at www.NorthamptonChron. co.uk/Sport
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Telephone: 01604 837300
Forum Cinema is a fully equipped art house cinema based in the Lings Forum Leisure Complex next to Weston Favell Shopping Centre.
The Master 7 - 10 Dec &*11* Dec Silver Linings Playbook 14 - 17 Dec & *18* Dec Beasts of the 18 - 20 Dec Southern Wild Gambit 21-23 Dec & 2-3 Jan Great Expectations 4 - 6 Jan & *8* Jan Rust & Bone 7 - 10 Jan Life of Pi 11 - 17 Jan Quartet 18 - 24 Jan Les Miserables 25 - 31 Jan
Kids Screen Films at 2.30pm
8 - 9 Dec Frankenweenie (PG) 15 - 16 Dec Madagascar 3 (PG) 21 & 27 Dec The Muppets Christmas Carol (U) (+22 at 10.30am) 22 - 23 Dec Twilight Saga Breaking Dawn (12A) Nativity 2 (U) 28 - 30 Dec & 2 - 6 Jan Tinkerbell and the Secret 19 - 20 Jan of the Wings (U) 9 - 15 Feb The Hobbit
Most films start at 7.30pm or 8pm Mon to Sat Sun 6.45pm Silver Screens Every Tue 10.30am** Other films available daily please see website Phone 01604 837 007 for all film times 01604 837 300 for general enquiries
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For a full bi-monthly film brochure visit www.forumcinema.org.uk
Health&Fitness Stay in shape with the help of our team of experts:
Rob Harris Accredited UKSCA strength and conditioning specialist, and senior regional ABA coach writes exclusively for you
Mark Buckingham Two time Olympic Physiotherapist tells you how to stay in shape every month in Recover
Dr Pippa Bennett Chief Medical officer of the Women’s Football Association writes exclusively for TrendHFL readers
Youngsters start to keep the cork in Percentage of youngsters underage drinking has halved since 2001 FIGURES released as part of alcohol awareness week show that it’s time to give the country’s youngsters a pat on the back. The Alcohol Education Trust have revealed that underage drinking has halved since 2001 in England (26% of 11-15 year olds drank weekly then against 13% now)
and that an amazing 55% of 11- 15 year olds haven’t even tried alcohol. Evidence shows that focusing on extremes of behaviour can encourage an attitude - showing that most teenagers don’t drink, or don’t drink to excess if they do drink, helps teenagers resist peer
pressure and also helps parents say no to giving their children alcohol while underage. “We hope in a small way, our work is helping to raise the age at which young people begin drinking,” say the trust. “A good news story is not a story for many journalists... but we believe telling young
people that most of their peers go out to have a good time and not to get drunk will help moderate their behaviour - there are signs that this approach is working.’ For more information visit www.alcohol educationtrust.org or www.talkabout alcohol.com
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Health & Fitness
Diet&Nutrition
Cut the calories to keep it healthy this Christmas day
It’s hard to stick to your healthy eating regime over the festive period, but our tips will show you how it’s possible...
The Knowledge
C
hristmas is a time of indulgence and with the seasonal treats, decadent desserts, and alcohol flowing, it can be hard to stick to a healthy regime. Studies show that most of us can consume a staggering 6000 calories (kcal, 25104 kJ of energy) on Christmas day – that’s three times the recommended ‘Studies show we intake for a woman and can consume a staggering over twice the typical 6000 calories on Christ- daily allowance for men. mas day - three times the However, when it recommended intake!’ comes to Christmas dinner there are several ways to trim the fat and cut the calories and still enjoy your favourite foods. Meat Stick to turkey for your main meat as opposed to goose or duck which tend to be higher in fat. Turkey is a good source of protein and B vitamins and is low in fat if eaten without the skin. When cooking your turkey, follow the tips on the next page to help reduce the fat and calories. Vegetables Vegetables provide important vitamins, minerals and fibre and are naturally low in fat. It is recommended that you eat at least five portions a day so having a portion (80g) of both brussel sprouts
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and carrots with your Christmas dinner will count towards two of your five a day. See more tips on getting the most from your veg on the right. Roast potatoes Potatoes are a good source of energy, fibre, B vitamins and potassium and are virtually fat-free before you add fat to roast them. Our tips on the right show several ways to help reduce the fat content. Gravy and bread sauce Packet sauces and instant gravies can be high in salt, so try making your own without adding extra salt. For extra flavour in your gravy use the turkey juices, but remember to skim off the fat first (pour the juices into a jug, wait for the fat to rise and spoon it off). Use the cooking water from the vegetables to make the gravy as this will contain any vitamins and minerals that have been lost into the water. Make your bread sauce with skimmed milk instead of whole milk to save on calories and fat. Stuffing and trimmings Rather than making the usual sausage meat stuffing, try a chestnut and cranberry variety – this will reduce the fat, salt and calorie content as well as adding a sweet and nutty flavour Try not to have too many pigs in blankets (sausages wrapped in bacon) as these tend to be high in fat and salt.
Health & Fitness
By Bethany Hooper Bethany is a research assistant at the British Nutrition Foundation. For more information on healthy eating, go to www.nutrition.org.uk/healthyeating
Cooking tips Turkey
Veg
• Prick the skin before cooking and cook the bird on a trivet, so that the fat can drain out and the bird isn’t cooking in the fat. • Choose the light meat as it has slightly fewer calories than the dark meat. • Remove the skin before eating as this is where most of the fat is stored. This can save about 50 calories per portion.
• Steam your vegetables rather than boiling, as steaming retains more vitamins in the vegetables. • To jazz up your vegetables add clementine or lemon zest and fresh herbs, rather than adding butter. • For something different, try frying them in a little vegetable oil with chestnuts and sage.
Roast potatoes • Roast your potatoes in a little vegetable oil instead of lard or goose fat – it’s lower in saturated fat and higher in polyunsaturated fat. Studies show that a high intake of saturated fat can increase blood cholesterol levels while moderate amounts of polyunsaturated fat seem to be beneficial for the heart. • To ensure you don’t add too much oil,
use a few spritzes of a vegetable oil spray on the potatoes before roasting and try adding garlic, rosemary, thyme or sage for extra flavour. • Before roasting, cut your potatoes into large pieces, this reduces the total surface area and the amount of oil the potatoes will absorb - four small roast potatoes contain a third more calories than two large ones. Twitter.com/TRENDHFL
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Health & Fitness
Diet&Nutrition Cooking tips continued Dessert
Bulk-up
• Serve your Christmas pudding with lowfat Greek yogurt instead of double cream, or try low-fat custard instead of brandy butter, this will cut down on calories and fat. • If you’re really trying to watch the calories then try having seasonal dried fruits (dates, figs and cranberries) or fruit salad with low-fat Greek yogurt and clementine zest.
If you’re still in training and/or trying to build muscle mass over the Christmas period, you will need to eat adequate amounts of carbohydrates to meet any increased energy requirements. Starchy carbohydrates such as pasta, potatoes and rice are the best fuel, and a healthy, balanced diet should provide you with all the protein you need. Your Christmas dinner can be a healthy, balanced meal to eat before training, if cooked using the tips provided.
Make the change The chart below shows how many calories can be saved by making some simple changes.
Food
Energy
Alternative
2 slices of turkey with skin Av. portion (80g) sausage meat stuffing 4 small roast potatoes Av. portion (45g) bread sauce made with whole milk 1 tbsp brandy butter 2 tbsp double cream
225 kcal
941 kJ
185 kcal
774 kJ
400 kcal
1673 kJ
50 kcal
209 kJ
195 kcal
816 kJ
269 kcal
1125 kJ
Total
1324 kcal
5538 kJ
Energy
2 slices of turkey without skin Av. portion 80g chestnut & apricot stuffing 2 large roast potatoes Av. portion (45g) bread sauce made with skimmed milk 3 tbsp low-fat custard
175 kcal
732 kJ
100 kcal
418 kJ
300 kcal
1225 kJ
35 kcal
146 kJ
119 kcal
498 kJ
2 tbsp low-fat Greek yogurt Total
63 kcal
265 kJ
792 kcal
3284 kJ
By making the changes listed above a huge 532 kcal/2226 kJ can be saved on your Christmas dinner, which is approximately a quarter of the recommended daily energy intake for an adult woman! View our tips on alcohol consumption in our brilliant party season feature on page 32 14
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Health & Fitness
BodyWorks
Master the squat technique to move to the next level Rob Harris continues his squat master class with tips on the basic squat, to help you add power, strength and tone
The Knowledge
S
quat practice for beginners brings a variety of levels of muscular fitness, but some weaknesses may restrict the progress. Squat exercises prepare the body for the heavier and more explosive work in the future. The squat is an invaluable exercise, a foundation ‘The squat is an for nearly every functional invaluable exercise, a athletic foundation for nearly every movement functional athletic in sport and leisure activities movement.’ around today. Most sports and activities that we share on a daily basis require a great deal of lower body strength and power for success.
Importance of technique Correct learning of the skill prepares the body so that you, the practitioner, do not have to play catch up at a later stage in training. Exercises should mimic the sport’s or activity’s key movement patterns and dominant skills. These will also improve the power of prime movers. Always consider to develop joint flexibility, develop
tendon strength, develop corset strength, develop the stabilizers and finally train movements and not individual muscles.
Work load Multiple sets (four to five) of reps in the eight to 12 range are recommended. This will prepare the body for more specific work related to explosive type training.
Beginners Beginners seek the fastest, surest and safest way to develop muscle, often going at this on their own or taking bad advice. The training progression is slowed or nonexistent and you end up tired and disenchanted. Squatting for beginners must be simple, taking into consideration all of the safety points and ability to recognise incorrect mechanics. Flexing the spine with excessive loads may cause discomfort and possible injury. As you advance from workout to workout, you will notice that the resistance starts to feel lighter and your strength has increased. Consider the muscle groups activated: Quadriceps femoris, Biceps femoris, Gluteus maximus and medius. Twitter.com/TRENDHFL
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Health & Fitness
BodyWorks Technique: Squat Starting weight There are a variety of schools of thought determining the correct start weight. A good indication is if we refer back to the previous training of the overhead squat. This exercise will increase strength, co-
ordination, balance, flexibility and range of motion all in one. The main progression is depth and weight. When you start, you may not have full range of motion. This will increase very
quickly as you start to force your hips through a greater range of motion. Once you have developed the correct technique safely and can comfortably overhead squat 60% of your body weight, You’ve found a starting weight for the traditional squat.
To begin Make sure the bar is set on the squat rack at a point just below the shoulders - you should have to bend your knees in order to get under the bar. Safety bars should be set at appropriate heights for the squat. Tie back hair, make sure there are no hazards and that collars are used when lifting to secure weights on the bar. Always face the rack and keep the body directly under the bar. Extend the knees and hips in order to release the bar and take one step backwards.
PICTURES BY KATIE MITCHELL 16
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Grip the bar with a narrow grip - hands should almost touch the shoulders.
Feet are positioned just outside shoulder width. Toes should be pointing between a ‘5 to 1’ or ‘10 to 2’ angle outwards when thought of on a clock face. Weight should be evenly distributed at this stage across both feet.
CLICK HERE to view Rob Harris’s previous columns on overhead squats and how to get the perfect abs!
Health & Fitness
By Rob Harris An accredited UKSCA strength & conditioning specialist, Rob has over 20 years experience in the physical preparation of high performance athletes, with a history of proven results. Tel: 07776 220145 Email: rob@synergy3training.co.uk
Technique: Squat The decent
The accent
Take a deep breath in – hold it - chest out – and brace your body- Keep looking forward.
Extend knees and hips at the same rate - keep looking straight ahead throughout. Squeeze the gluteus maximus (bum muscles) at the end of the movement and breath out.
Keep the chest high throughout and look forward.
Break the hips and knees simultaneously (double flexion).
Keep knees aligned over feet throughout the movement.
Keep the back tight to maintain the lumbar curve.
Sit into the squat as if sitting in a chair. The axis of your hips should reach lower than the axis of your knees at full decent.
The weight distribution should be through your heels as you sit.
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Health & Fitness
Recover
Knowing when to stop: Am I just tired or am I injured? Leading physiotherapist Mark Buckingham guides you through the warning signs of pain, and what they mean...
The Knowledge
A
nyone who has trained even moderately hard will have experienced some pain somewhere. If you stopped training for every ache and pain you would never get going, however pain is your body’s system for telling you it is under stress and is potentially being damaged so it should not be completely ignored. Understanding what is ‘Pain is your body’s way acceptable pain that can be trained through and of telling you it is under what is not is something stress and potentially that only really comes experience, but I damaged’ with will try to provide some framework for this.
Types of pain Pain is the result of tissues becoming stressed beyond their capacity. This is true of muscles, ligaments, tendons and all parts of the bone system. Broken into simple pigeon holes you can interpret the signs in the following ways: 1. A dull ache/tired type of pain when training: The area is a little bit tight afterwards for 24 hours or so then clears = Warning sign that tissues are struggling. It is ok to continue training – try icing for 15 minutes post training and an easy massage. It is important to think about why the area might be stressed. This could be the type of session you did a day or two before, a change in surface, or your trainers wearing out.
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Once you have worked this out try to alter the reason or it will lead to a more serious injury. 2. A strong ache when training and a limping: An ‘ouch’ type of tightness is present afterwards for more than 24 hours while it is especially sore the next morning = You have damaged some tissues. Try a simple test to see if you should train. If it is your leg then does it give sharp pain to hop or lunge five times? If yes then do not train. If no then try a five minute self-massage and ease into training, then ice for 10 minutes afterwards. Stop if the pain develops during the training session. 3. Sharp pain when training, immediately sore and painful: It’s painful to do sports specific movements, to hop and lunge or even to walk or climb stairs = You have significantly damaged tissues which require you to rest to allow it to heal. The usual time frame will be seven to 10 days but you can use the self-tests outlined further on in this article to test.
Big, ‘red-flag’ types of pain • Pain on bones, very tender spots to press. • Pain at night and rest as well as when using the area. • Hot swollen muscles or joints which are constantly tense and very painful. • Numbness, burning pain and pins and needles are signs of nerves being irritated. Seek medical advice for any of these!
Health & Fitness By Mark Buckingham Mark was head physiotherapist for Team GB athletics at the Sydney 2000 and Athens 2004 Olympics, and is a director of Witty, Pask & Buckingham physiotherapists, Billing Road, Northampton For appointments call 01604 601641
Injury Look for reasons why There will be a reason why the area has become sore. Clearly if you have rolled your ankle then that is it but more often with injury it is not a traumatic, sudden pain but a build-up of load and stress.
- Are you using a different bike? - Are you playing against a faster opponent than before, causing a change of speed?
Causes
Fatigue - Tiredness and fatigue causes changes in running style and technique in any sport, which can lead to injury
Change in training load - Increased speed work - Longer sessions - Hills or other changes in terrain Change in surface - More road work - Drier, harder ground - Slippy surfaces Change in shoes - Are your trainers wearing out? 400 miles is the maximum any pair should travel! - Change in trainer type Change in equipment
Most training changes described above are introduced with the best of intentions. However if your body produces pain then it is important that you work out why so that you do not continue to damage it. You have to listen to your body to stop turning a bit of soreness into a proper injury and time-off. The most experienced athletes are able to listen to their bodies and have a longer career as a result. As you get older you also have to be smarter because you do not heal as quickly. So if you get pain – especially repeatedly in one area, have a look at what has changed and rejig it.
Inflammation (2-5 days)
HEALING STAGES Active healing (5 days - 3 weeks)
Bleeding stops - Blood flow is restricted
Granulation - New scar tissue is laid down
- Clotting/internal scabbing begins
- New capillaries bring energy and nutrients to area
Inflammation - Blood supply increases - New tissues are laid down
Contraction - Damaged tissue is drawn together to bind Cells create new tissues and blood vessels
Area
Healing time
Muscles
4 - 6 weeks
Bones, ligaments and tendons Nerves
Full strength of ligaments
Full bone healing/remodelling Full tendon strength
Maturation of tissues (3 weeks to 2 years)
Maturation - Scar tissues strengthen, though are only around 80% as strong as original tissue - The bigger the damaged area, the more scar tissue This process takes at least three weeks to create tissue that is strong enough to take loads
Loading is possible but be careful not to break the tissue again!
6-12 weeks
3 to 18 months
3 10 12 months 2 years
3 to 18 months
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Health & Fitness
Recover Rehabilitation Simple tests to see if you are ready to begin training again Concentrating on the legs, which we use in the majority of exercise and sports, these tests are in the order of stress to the body - so if number two is sore then don’t do three and don’t train. You can try other actions and sports-specific movements for the upper body and arms if you wish. 1. 2. 3. 4. 5. 6. 7.
Heel rises on the spot: Three sets of 20 pain free Hopping – on the spot: Four sets of 15 hops pain free Lunging: Four sets of 15 to different angles, pain free Jogging on the spot: Two minutes pain free Climbing the stairs: Three times up and down pain free Normal jogging: A five minute jog around the block pain free Run: Start with an easy 15 minute run and see how it reacts over 24 hours.
IF IN ANY DOUBT ABOUT INJURY AT ANY POINT, SEEK PROFESSIONAL HELP! Mark Buckingham is director of Witty, Pask & Buckingham physiotherapy clinic, Billing Road, Northampton. The practice sees all kinds of patients, from ‘joe public’ to elite sports people. If in doubt about injury, call the practice for an appointment on 01604 601641 or visit the website at www.WPBphysio.co.uk
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Doctor’s Notes
Health & Fitness
By Dr Pippa Bennett Pippa is the Chief Medical officer of the Women’s Football Association
Like London 2012, St George’s Park will inspire a generation The Knowledge
I
n my role as Chief Medical Officer to the England Women’s Football teams, I’ve been fortunate enough to see the build of St George’s Park National Football Centre over the past few years. With the Women’s senior team, we used the facilities in September ahead of our UEFA qualifier against Croatia. In case you missed the result we won and head to Sweden for the European Finals next summer - the aim is to turn our 2009 silver medal into a 2013 gold one and using the facilities at St George’s Park will be key to our preparation for the finals. St George’s is set to become the training home for all 24 FA teams as well as all the FA’s Learning Coaching courses, only recently our U15s team were playing on the desso pitch (a surface composed of natural grass combined with artificial fibres) in a friendly match. Set in 330 acres the training base has Hilton and Hampton hotels, a full-sized, indoor, third generation football pitch equipped with a viewing gallery for up to 200 people, a 60mx40m multipurpose indoor sports hall and 11 full size outdoor pitches. ‘Perform at St. George’s Park’, where I work from, is a bespoke sports medicine, rehabilitation and performance centre operated by Perform, part of Spire Healthcare. ‘Perform’ combines 25,000 square feet of cutting-edge technology with elite medical expertise, creating the most advanced sports medicine, rehabilitation, performance science and training centre in the UK. Our Women’s teams have used the swimming pool and walk through cold hydro area, the anti-gravity treadmill and rehabilitation gym during our training
LOOKING GOOD! The facilities at St George’s Park (above and below), the new home of the FA, are second to none.
camps so far. As well as being used by England football teams, the centre can be booked by other teams and sports, corporate and individual clients. So whilst our U15’s were preparing for their match the England Men’s rugby team were in the strength and conditioning gym lifting some serious weights whilst listening to some slightly dodgy tunes. For more information and see
some pictures of the centre and the rugby training, click here. St George’s Park already feels like home and one cannot help but be inspired by the facilities there. In the 150th year of the Football Association, St George’s can provide a lasting legacy for the game for all our players, coaches and support staff.
Pippa
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Health & Fitness - The Expert
The Trainer Personal trainer Dominic Aaron busts a few myths about the profession and tell us why it’s well worth looking in to some personalised training...
Fact File Name: Dominic Aaron Occupation: Personal Trainer Work Place: Across Northamptonshire Qualifications: Premier Level 3 Diploma in Personal Training, Premier Level 2 Certificate in Gym Instruction, EFA Emergency First Aid at Work.
How would you describe the role of a personal trainer? “A personal trainer is someone who helps you achieve your fitness goal within the smallest time possible, so making the most out of the time that you have got, really. That is probably the easiest way to describe it.” What is the typical person or typical case that you deal with? “That is a tricky question really, because a lot of people presume that personal training is just for the rich and famous but it really isn’t. Most of my clients are just hard working people. “Most people that come to me are people that tend to have got a little bit lost, people who have googled too many things with regards to fitness, people who have just become a number at one of their gyms and need something more personal. “So there isn’t any specific clientele, just someone that feels lost in their fitness.” So your role is to offer guidance to those people? “Definitely. It is a personalised service. “It is guidance in all senses of the word, not only is it fitness based but nutritional support as well and a lot of lifestyle support as well. A lot of people have a lot of issues that stop them achieving their goals. You act as a bit of a coach across the board.”
If you’re interested in talking to Dominic Aaron about personal training, get in touch at www.dafitnesspt.co.uk Picture: Submitted
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There is a stereotypical view of personal trainers, can you bust the myths surrounding the profession? “The trouble is there has been years and years of poor quality personal trainers putting in really rubbish sessions for inflated prices. You see a lot this with the likes of boot camps, where people charge three or four quid a session and you turn up and it is quite an impersonal session that is going to leave people
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out of pocket and out of shape at the end of the day, because nothing is set in stone. “There are an elite group of trainers locally, like myself, who are trying to bust those myths. “For me it comes down to your first appointment with somebody. It is analysing what their needs are, trying to work out who they are, and it is about making sessions personal to that person. It is difficult with some misconceptions placed above our heads.”
How is a personal trainer an improvement on someone going to the gym? “My service is different because I will train anywhere, ranging from a big, massive field to a tiny square at the end of the bedroom – I will work with whatever the client has got. “I use all portable equipment and then my favourite tool to use is someone’s body weight. Getting people moving their own body weight and swinging around in different ways, it is amazing what your own body weight can produce in terms of results. “With regards of it being different to the gym, it is more convenient. Say someone works a nine to five job, going to the gym can seem more like a chore. Most people seem to do that, pay £40 a month, go through the motions maybe once or twice a month and see no results. “Whereas if you know you have got a trainer coming to your door at 5:30, who is going to kick your butt for an hour at a time, you are going to feel motivated to do something. “And if the training is personal to you and you are doing things that you enjoy, you are doing exercises that you know the benefits of rather than just going to the gym and spending an hour on a cardio piece of equipment, I think it does give a product that provides
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Health & Fitness - The Expert more customer satisfaction.”
How do you make it more personalised to individuals? “One of the things I like doing with clients is trying to work out what pushes them. “Everyone is motivated in different ways, one person might be motivated in really tough training, really, really hard, vigorous stuff and being egged-on to do more. Whereas someone else might respond to something completely different. “Every bit of communication you have with the client is key, whether that is picking up what they are doing, email support or over the phone, every bit of communication is key to try to work out what they are like as a person. “For me, as soon as I work out what someone is like as a person, with regards to personality, what might be holding them back, what their lifestyle is like, it enables you to get into their mind and try and transform their training.” Take me through how it works: Someone comes to you and asks for some training, what happens after that? “Normally what I would do would be to book a one to one consultation appointment at their home. Over the phone first I try and get a flavour of what they want to achieve, what their training is like now and with that I will go away and come up with a few ideas, take them along to the first appointment which is normally at the clients home because I find that puts them at ease. “I think a lot of people, when they step out of their home in to a gym they feel really, really uncomfortable. That is one of my favourite
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things about personal training, that fitness really comes to your doorstep. “Then we just have a chat, workout what goals they want to achieve, where they feel they have gone wrong in the past. Then we do a bit of body assessment and body testing, just to try to work out what sort of measurements and sizes people are and that is obviously in relation to their goals. “So if someone wants to gain size on their shoulders, we will be measuring across their shoulders and back. We don’t need to weigh you and measure every bit. I think that is one of the things people get annoyed with going to a gym, once they have their first meeting with a fitness advisor or something, they have to get every bit weighed up and measured and people get put off by that. “I then put together a basic starting programme so people understand what we will be doing and what sort of equipment we might use and how you can use your own body.”
Is it just for people who are out of shape? “A lot of people do hit a point in their fitness where they plateau, and no matter how many times you google a formula, it doesn’t equate to your results getting any better in real life. “A lot of people get to that point, even advanced trainers who just need a bit of help. “I had a chap who I have been training with for six months and prior to that he had been training for 10 years trying to put size on, and he had got to a point where nothing was changing. “We did a lot of knitpicking with his diet and training and tried a lot of
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plateau-busting techniques, things that will move him to the next level, and it is about playing with a stimulus in peoples training, especially people who have trained for a long time. Things like the intensity and the type of training can have massive impacts on your results, as well as diet and nutrition. “It isn’t just people who are out of shape and have never exercised. Personal training can be for anyone who is just a little bit lost with their fitness.”
Do the areas people want to improve change at all over time? “With the Olympics, people are more aware of things like sprints and so on, people who have been training in the gym for a long time now want to move on to fitness and sport. I’ve been doing a lot of sprint training since Usain Bolt’s victory! Can you make them as fast as Bolt?! “Probably not, no. But I can try!” What would be your advice to anyone wanting to improve their fitness? “My advice to anyone would just be to have patience and to make the first step. I think they are the two things that people slip up on, not many people are willing to make that first step and once you’ve made that first step, you have to have the patience to achieve the results. “It is not a quick fix, changing your lifestyle. Fitness is quite consuming in that sense, if you want to see results it is a lifestyle change. You can’t expect to put muscle on while getting hammered on Thursday, Friday and Saturday nights.” Dominic Aaron was talking to Steve Walsh
63 Days
9 Weeks
A workout so tough, they call it:
Words: Steve Walsh Pictures: David Hasker Twitter.com/TRENDHFL
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H
ealth and fitness, like any performance related field, is constantly evolving with fresh ideas and new science designed to take our bodies to the next level. It is, after all, a multi-million pound industry with money to made by the sellers of the latest product, programme or pill. There’s little substitute for hard work, though, which made us give a little more credence to the the Insanity workout when TRENDHFL reader David Hasker got in touch to say he was considering giving it a go. The concept is simple, a mountain of exercise across nine weeks that will shock anyone’s body in to life. But most importantly, does it work? We spoke to David following his 63 days on the plan to get his verdict on the latest craze. But what made him want to take it up
‘It is a lot of effort but it is worth it’ David Hasker in the first place? “Just being tired from playing around with the kids,” he says. “I just wanted to last a little bit longer. “I’ve always wanted a better body because I haven’t exercised at all since I was a kid, so it had all just built up on me. “I was flicking through the TV channels and I saw an advert for Insanity. It just got me motivated to do something, so I went and got it and did it.” Purchase the workout and you will be provided with a set of DVD’s, which guide you through each of the 55 sessions across 63 days. “You don’t need any gym equipment at all, it is all done with your body weight,” explains David. “It is pure cardiovascular work basically. You’ve got your running, your jumping jacks, press-ups,
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BACK AT THE START: David Hasker takes pictures of his body profile before starting the Insanity workout, a regime that helped him change body shape significantly, as seen by the pictures on the right at the end of the nine-week training plan. lots of abs work, there’s jumping jacks in the press-up position.... it is horrible but it does what it says it does.” Like any workout, the first step is the hardest, and David admits there was plenty of trepidation prior to beginning Insanity. “My first thoughts were it was going to be a difficult thing to do, I knew I was getting myself in to something but if you want the results, you have got to push yourself through it,” he adds. “After the first session I just collapsed on the floor! It did me in a treat. I was just laying in a big puddle of sweat. “Give it half an hour afterwards
and I felt ok again, I just ached a little bit but nothing like I did during the work out.” He soon started noticing the improvement in his general fitness, however. He said: “I felt I could last longer during the work out. I wasn’t having to stop and have a drink and wipe my face, I was just lasting a lot longer through everything. “I felt better and I still do now, after all of it. I feel a lot better. “It is a lot of effort, but as you can see from the pictures, you do get great results from it so I’d say it was worth it. “But if you’ve not got the right
David’s fitness test results MOVE
Switch Kicks Power Jacks
Power Knees
Power Jumps Globe Jumps
Suicide Jumps
Push-Up Jacks
Low Plank Oblique
FIT TEST 1 FIT TEST 2 FIT TEST 3 FIT TEST 4 FIT TEST 5 60
58
62
78
83
71
90
105
116
122
11
13
47 20 10
44 26 9
51 37 9
60 40
6
14
14
13
40
44
44
45
15
20
22
64 40 13
29
32 50
David’s vital statistics Measurements
Chest Waist Hips
Weight
Starts
Finish
40 inches
35.5 inches
38.5 inches
36.5 inches
40 inches 13st6
34.5 inches 12st9
ALL’S WELL THAT ENDS WELL: TRENDHFL David Hasker displays his body profile following the Insanity challenge. David shed six inches from his waist line while completing the course.
mind to do it, you won’t finish it. You have to be in the right mindset to finish it. “You have to be in the right mind to do it or you are going to give up. You have to be mentally ready for it.” You also need a bit of spare time, with an hour a day needed to dedicate yourself to the new regime. David originally took up the challenge with wife Natalie, but with both working and having two children to look after, the workout time took its toll, with Natalie stopping halfway through. “It took a bit took long really for Nat,” David adds. “It was an hour a day and after you put the kids to bed, you’ve still got all the household chores building up and up and up. “So she decided to clean the house instead of working out.” Nevertheless, having been through the gruelling nine weeks and seen at first hand the difference it can make, David says he would recommend it to anyone who wants to get in shape. He says: “I’d definitely recommend it but as I say, you’ve got to be in the right mindset to do it or you won’t complete it. “They advise you to have a look at what you’re eating and recommend some stuff in a nutrition guide as well, so that may help some people. But I didn’t stick to that. “I’m going to start it up again in January after the Christmas period - I think I’ll need it again by then!” Twitter.com/TRENDHFL
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Men are traditionally a bit rubbish when it comes to talking about health problems, but the Movember movement is looking to change all that. With the help of the Cobblers, we delved in to the world of men’s health, checking out some fine (and not so fine) looking facial hair along the way... Words: Steve Walsh Pictures: Pete Norton
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F
or those who are unfamiliar with the concept, the thousands of moustaches suddenly sprouting around you aren’t due to a sudden, radical change in UK fashion. Movember, the month formerly known as November, is when brave and selfless men around the world grow a moustache, hopefully with the support of the women in their lives, to raise awareness and funds for men’s health - specifically prostate and testicular cancer. ‘Mo Bros’ start the month clean shaven, then grow and groom their moustache all month long as a ribbon for men’s health, while gaining sponsorship for their efforts. Established nine years ago in 2003 by a few friends over a beer in a pub just outside Melbourne, Australia, the goal was simple – to create a campaign promoting
‘One in nine UK males will be diagnosed with prostate cancer’
MO BRO: Cobblers youngster Danny East, on loan from Hull City, models his ideal facial fuzz, while he shows off his natural effort (inset)
the growth of moustaches among like-minded people and having fun along the way. It is about real men, talking about real issues and changing the face of men’s health, one moustache at a time. This year, the Movember movement is active in 21 countries across the globe, nowhere anymore so than at Sixfields, Northampton, where the entire Cobblers squad decided to embrace the campaign and grow a team of ‘Mo’s’. “It was the chairman’s idea,” explains Cobblers boss Aidy Boothroyd, whose Mo gives him a sort of 1940s-pilot look. “The chairman asked me if I would be interested in doing it and I said yes, I’ll get a few of the boys together and I thought if I am going to ask the players to do
it, then I should do it myself. “I’ve got to say it is not my favourite thing I have ever done, I guess some people can carry it off, I’m not sure about mine. “I’ve been called Freddy Mercury and all kinds of things! I’m looking forward to when I can cut it off but at the same time it is for a really good cause and if that brings awareness to men’s health then it is worth doing. “It is important, it is a very, very good charity. Men can be quite shy when it comes to issues around their prostate so it is good for raising awareness and people know that if they do suffer with it or if you have
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any problems, it is not a taboo subject. “You can go out and get yourself sorted and cured and also I think it helps the younger generation, who might not know anything about it.” It’s no real secret that men are less likely to visit their doctor because of health problems than their female counterparts - males are thought to be 50% less likely to seek medical attention than females. One in nine UK men will be diagnosed with prostate cancer at some point while more than 10,000 men will die of the disease this year in the UK alone -
AYE, CAPTAIN: Northampton Town boss Aidy Boothroyd displays his Movember efforts that give him the look of an old-school airforce captain (top right), while Ben Harding goes for the ‘handlebars’ (above) one every hour. And with 47% of “I think to raise awareness of testicular cancer cases occurring that can only make people who in men under 35 years (90% are a bit scared get checked out, occur in men under 55 years), which can only be good.” it is vitally important to break It is something that 20 year-old down the barriers between defender Danny East has young people and taken on board. what some consider “I’ve had a scare an embarrassing myself and a lot illness. of players that “It just makes I’ve played with people realize have suffered that you from cancer, need to get and a lot of checked out,” my family have says midfielder too so it is a no Ben Harding on brainer to do the Movember Movember for Ben Harding movement. me,” he explains. “And to make “A lot of young sure you are looking athletes do suffer from after your body, because testicular and prostate cancer otherwise you can cause yourself so I think awareness is growing harm. and I think it’s good that it is.”
‘It makes people realise that you need to get checked out’
As part of their support for the cause, the Cobblers recently reduced the ticket prices for their game against Morecambe (branded Mohampton Town v Mocambe), with 40% of gate receipts going to the charity, while the official team Movember page is edging towards the £1,000 mark of donations - click here to add to that tally. Aside from the serious aspects, the many Mo’s gracing Sixfields have been the source of some heavy banter across the month. “There are some ridiculous moustaches going about the club,” laughs Boothroyd. “They are all over the place but it is good, it is another thing that they can take the mickey out of each other for. We all look ridiculous together.” Harding added: “There’s no real competition going apart from who looks the worst, which is probably me, I look like a bit of a hillbilly! “But it is all for charity, all for a good cause so it is ok.” And what about the women in the two men’s lives? “She is not happy whatsoever,” says Harding on his wife. “She thinks I look terrible!” Boothroyd added: “My wife doesn’t like it, she wants me to get rid of it, my little girl won’t talk to me! “My son isn’t bothered either way, but the girls in the house are not happy!” Twitter.com/TRENDHFL
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How to survive
Party season We’ve worked hard all year and it’s time to let our hair down and party with friends and family. But how do we do so while staying in shape and not feeling like we’ve been hit by a train on a Sunday morning? TRENDHFL investigates... Words: Bethany Hooper, Helena Gibson-Moore & Steve Walsh Pictures: Shutterstock
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C
hristmas: The one time of year that it’s acceptable to throw aside the diet, worry not about your levels of alcohol consumption and generally a time to indulge you’ve worked hard all year, now is the time to party. But what if you want to wake up feeling moderately OK rather than struggling through the day the night after a party? What if you’d like to make it to Christmas day without having to sleep for 72 hours prior to the big event in order to recover from three weeks of burning the candle at both ends? And what if you want to make it to January without needing to go on the most stringent of diets to get back to your pre-December shape? We asked all those questions and more to experts Bethany Hooper, Research Assistant at the British Nutrition Foundation, and Helena Gibson-Moore, Nutrition Scientist at the BNF...
Alcohol “In the UK our alcohol consumption increases by around 40 per cent in the month of December,” Bethany tells us. “So it is a good idea to be aware of how much alcohol you drink during this time. “This is because drinking too much can damage your health. Everyone reacts differently to alcohol and your age, gender and body weight are just some of the factors involved. “How hydrated you are, how much you’ve eaten and even how much sleep you’ve had can also make a difference as to how alcohol will affect you. “So, if you want to enjoy the Christmas festivities sensibly and healthily it’s best to stick to the recommended guidelines which advise that men should not regularly drink more than three to four units a day (about two pints of standard beer, lager or bitter) and women no more than two to three units a day (about a double vodka or medium (175ml) glass of wine).” There’s more to be considered than just the odd hangover when
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=
=
42% of the average recommended daily calorie intake for men
2-3
Recommended limits of units alcohol consumed daily by women and men
it comes to going on a binge though, Bethany adds. “Regularly drinking more than the recommended amounts of alcohol is associated with several health issues,” she tells us. “Long term alcohol abuse (excessive drinking over months and years) can contribute to liver damage eventually leading to liver disease, pancreatitis, osteoporosis (thinning of the bones), raised blood pressure, stroke, heart disease, dementia, brain damage, stomach ulcers, infertility, some cancers (breast
3-4
cancer and mouth/throat cancers) as well as mental health problems, such as depression and anxiety. “Short term alcohol abuse (heavy drinking or binge drinking i.e. consuming eight or more units in a single session for men and six or more for women) can lead to anxiety, impaired judgement, sexual difficulties such as impotence, slowed breathing and heartbeat, suffocation through choking on vomit (aspiration), loss of consciousness, and potentially fatal poisoning.”
The TRENDHFL guide to alcohol
Pint of beer Volume: 568ml Strength alcohol: 4% Units alcohol: 2 Calories: 184
Pint of larger Volume: 568ml Strength alcohol: 4% Units alcohol: 2 Calories: 167
Bottle of larger Volume: 330ml Strength alcohol: 4% Units alcohol: 1.5 Calories: 132
Can of larger Volume: 440ml Strength alcohol: 4.5% Units alcohol: 2 Calories: 150
Standard glass of wine Volume: 175ml Strength alcohol: 12.5% Units alcohol: 2
Large glass of wine Volume: 250ml Strength alcohol: 12.5% Units alcohol: 3
Bottle of wine Volume: 750ml Strength alcohol: 12.5% Units alcohol: 9
Cocktail Volume: 115ml Strength alcohol: 26.5% Units alcohol: 3 Calories: 99
Calories: 119/165 (red/white)
Single shot Volume: 25ml Strength alcohol: 40% Units alcohol: 1 Calories: 56
Calories: 170/235 (red/white)
Calories: 510/705 (red/white)
Vodka & Red Bull (single) Volume: 225ml Strength alcohol: 40% Units alcohol: 1 Calories: 162
Bacardi & coke (single) Volume: 225ml Strength alcohol: 37.5% Units alcohol: 1 Calories: 103
Bottle of alcopops Volume: 275ml Strength alcohol: 5% Units alcohol: 1.5 Calories: 154
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Six ways to help prevent a hangover We’re all likely to overdo it at some point - especially at Christmas. So how can you make sure you don’t feel like death the next morning? “Unfortunately there is no miracle cure for a hangover - the best way to avoid one is to avoid alcohol!” Bethany explains. “However there are ways to reduce the effects and limit your chances of a sore head:
1. Line your stomach
“A meal combining fat, fibre and carbohydrate will take longer to digest and slow down absorption of alcohol into the bloodstream.”
2. Keep hydrated
“Alcohol is a diuretic, so intake can lead to dehydration, which in turn leads to hangover symptoms such as headaches and nausea.”
3. Alternate drinks
“Try to alternate each alcoholic drink with a soft drink and don’t be tempted to top up your drink before you’re finished, as this can make it difficult to keep track of how much you’ve had.”
4. Drink some water
“It’s a good idea to drink water before you go to sleep to prevent any dehydrating effects of alcohol, and also have a glass of water by your bed in case you get thirsty in the night.”
5. Steer clear of dark drinks
“Stick to lighter drinks such as gin or vodka. “You may have heard that the darker the drink, the worse the hangover. “This is due to a chemical substance called ‘congeners’ that are found in darker drinks, e.g. red wine, whiskey and brandy, which are thought to worsen a hangover.”
BAD START TO THE DAY: Hangovers can be an inevitable side-effect of having too much to drink. Bethany Hooper, research assistant at the British Nutrition Foundation, tells us how best to avoid and deal with the pain.
Easing the pain It’s Sunday morning, you can’t remember a thing from last night and your head is pounding. What do you do to get rid of the pain? Fear not, help is at hand. Bethany says: “If you do wake up feeling groggy then there are a few tips to ease the pain. The number one tip is to make sure you keep hydrated! “A fruit smoothie made with milk will raise your blood sugar while the milk will help to settle your stomach and neutralise any acid reflux. “Avoid too much caffeine as it may make you irritable and avoid alcohol for at least 48 hours - hair of the dog won’t work! “Stick to light meals and snacks, it’s a good idea to stay away from spicy or salty foods too as they may upset your stomach. “Don’t be tempted by a fry up – despite the common belief, fat slows down digestion and the emptying of the stomach, which makes it harder to rehydrate. “That aside, try going for a relaxing walk or catch up on some sleep.”
6. Slow down!
“If you start to feel drunk, take a break and swap alcohol for water or soft drinks.”
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URBAN MYTHS: The best way to deal with a hangover is to avoid caffeine and fatty, fried foods - contrary to popular belief.
Cutting the party food calories With party season comes plenty of party food - a feast of high fat nibbles which can be far too tempting to snack on. “By nibbling on canapés it’s relatively easy to end up consuming the same amount of calories as in a full meal,” Helena Gibson-Moore, nutritional scientist at the British Nutrition Foundation tells us. “However, with a little forward planning and by making the right food choices you can enjoy the festive season without putting on too much extra weight:
Feeling peckish? Stay in trim with our party alternatives: Nibble
Kcal Fat (g)
Alternative
Kcal
37
3.3
25
Mini pastry tarlet
45
3.2
Cheese pineapple stick Mini filo tartlet
29
1.5
Mini bhaji
64
2.8
Marinated chicken bite
30
Mini satay stick
34
1.6
Handful of crisps
54
3.7
Handful of twiglets
38
1.2
Two cheese straws
100
6.4
One large breadstick
25
0.4
One marzipan fruit
51
1.7
One fruit jelly
39
0
Mince pie
236
6.8
Mini mince pie
82
2.5
Hanful of prawn crackers
86
6.0
Five small Olives
16
2.0
Sausage on a stick
Breaded chicken bite
Prawn toast Handful of salted peanuts
Serving of sherry trifle
Four wrapped chocolates
Sour cream and chive dip (2 tbsp)
1. Cut the crisps!
“Steer clear of the crisps and make the most of some tasty nuts! “Walnuts and Brazil nuts can be a healthy snack over Christmas as they provide potassium, calcium, magnesium, iron, zinc and vitamin E - watch out though as they are high in fat so only eat small amounts and remember to choose unsalted versions.”
40
53 117
318
160
110
2.0
4.1 10.0
20.0
8.0
11.4
“If you’re craving something sweet, try some dried fruit such as figs or dates or a delicious festive fruit such as a clementine, satsuma or a tangerine. “Dried and fresh fruit provide vitamins and minerals and fibre and one portion (80g for fresh fruit/30g for dried fruit) counts as one of your five a day!”
Handful of pretzels
Serving of satsumas in brandy Four dates
Salsa (2 tbsp)
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150
116
20
1.7
0.8
2.3 0.3
Trace
0
Trace
3. Go nuts
“Roast chestnuts are a delicious sweet and nutty Christmas snack, they have a low energy density due to their high water content so they will help you feel fuller than other nuts.”
4. Make your mince pie mini 2. Let fruit be your friend
Prawn wanton
Fat (g)
“If Christmas isn’t complete without a mince pie, try a mini mince pie to save two thirds of the calories and fat content.”
5. Have a pre-party snack
“If you’re going to a party straight after work, have a small snack like a bowl of cereal or a yogurt before you go, so you don’t arrive hungry and start filling up on the canapés.
“If you’re at home before the party make sure you eat a healthy meal before you go so you aren’t tempted to pick up a take away on your way home. “Try not to eat food just because it’s there – tune in to your natural appetite and think about that snack! “Studies show that the greater the choice of food on offer, the more calories we tend to consume. So rather than trying a little of everything, stick to a couple of smart choices.” For information on healthy eating visit the British Nutrition Foundation at www.nutrition.org.uk Thanks to Helena Gibson-Moore and Bethany Hooper for their help with this feature Twitter.com/TRENDHFL
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www.ossieclothingstore.co.uk
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Life&Style
Trend Setter + Beauty + Grooming + Staying In + Going Out + What’s On
Party on in style! Look the part during the party season with our festive fashion tips With Sally Osbourne As the Christmas party season is just around the corner it’s time to sort out some new party outfits for every occasion! For the ladies, one of the trends for the party scene is lace. There are lots of vintage-inspired lace dresses in a variety of colours, ranging from black, purple, cream and nude available from outlets. Sequins will be popular again this year and will add a bit of sparkle to any outfit. If you prefer to wear an understated plain dress then a large statement necklace or bracelet can just add that extra bit of bling! Alternatively an oversized clutch bag in a bright colour or covered in sequins can finish off the look. For the boys, party fashion is quite exciting this year! There are some lovely smart jackets/blazers to choose from in a variety of fabrics. Velvet is a popular choice in black, silver grey or navy. Mens on trend jackets are a lot more interesting than normal and have plenty of detail. Some have elbow patches or piping on the lapels. Others have different coloured buttons or very flamboyant linings which are also in the breast pocket and can be pulled out to look like a handkerchief. The smarter shirts are also a lot more adventurous. The overall look is more individual than normal and can be worn with smart slim leg trousers or jeans and finished off with a nice pair of black or tan boots.
www.ossieclothingstore.co.uk
Sally Osbourne runs Ossie Clothing Store, Wellingborough Road, Northampton.
In this month’s Life&Style Party perfect
Mens trends
Our resident beauty guru Aimee Garner shows the girls how to get the perfect party looks page42
Hairdressing expert Dominic Lehane talks us through the key men’s styles for 2013 page44
Pictures: Women’s Coast Dray Lace Top Dress, £150.00. Men’s Vito Blazer With Trim Detail, £112.50 both at www.asos.com
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Life & Style - Trend Setter
FEATHER FASHION Asos burgundy and black feather dress, £150, www.asos.co.uk
TEMPTING TEMPEST William Tempest for River Island dress, £150, www.riverisland.co.uk
YUMI OUTFIT Yumi black cut out back dress, £55, www.yumidirect.co.uk
DRESS TO IMPRESS Asymmetric dress, £39, www.bonprix.co.uk
BRIGHT AS A BUTTON Jacquard Button back dress, £23, www.primark.co.uk
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HOT HOLLY River Island holly dress, £80, www.riverisland.co.uk
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SPARKLE & SHINE Black Geri shift, £84, www.next.co.uk
BRIGHT AS A BAUBLE Fever Designs bauble dress, £59, www.feverdesigns.co.uk
GOLDEN GIRL Lovarni Victoria gold foil bandage dress, £119, www.lovarni.com
BEADED BEAUTY Mint Velvet Cowl Square beaded dress, £229 www.mintvelvet.co.uk
LEOPARD LADY Leopard lace bodycon dress, £45, www.vestryonline.com
LADY IN RED Raspberry red feather mesh dress, £235, www.rubyray.com
Life & Style - Trend Setter
ON THE DOT Grey slim fit polka dot shirt, £30, www.burton.co.uk
WINTER WEAR Winter berry smart shirt, Topman, £20, www.topman.co.uk
PREMIUM NUMBER Superdry premium dress shirt, £44, www.cult.co.uk
PATTERN PRINT Long-sleeved shirt with a print pattern, £14, www.hm.com
SELECT SANTIAGO Selected santiago shirt, £35, www.republic.co.uk
READY TO SALUTE Grey stripe salute shirt, £30, www.riverisland.co.uk
IN CHECK Purple Check Shirt, £30, www.riverisland.co.uk
CHECK MATE Checked flannel shirt in a regular fit, £19, www.hm.com
DIESEL DYNAMITE Diesel spacificola shirt, £80, www.usc.co.uk
LOOKING GOOD Diesel stombol shirt, £80, www.usc.co.uk
THE BOSS Hugo Boss checked shirt, £95, www.houseoffraser.co.uk
SUPER TED Ted Baker candy stripe shirt, £60, www.houseoffraser.co.uk
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Life & Style - Beauty
With Aimee Garner Aimee is a freelance hair and makeup artist based in and around Northamptonshire, who is known for creating exceptional looks which have earned her a leading reputation in the media industry. Contact Aimee at: www.aimeegarnermua.co.uk & sales@aimeegarnermua.co.uk
Party hard with perfect hair and makeup this Christmas
“Party season is upon us and with that in mind, it’s crucial to stay up-to-date with the latest makeup and hair trends that remain easy to do and practical. This month I’ve handpicked three party-perfect looks, completed with how-to guides to achieve them all. Enjoy, and have a great Christmas!”
Classic Beauty
Wear with a little black dress and the ‘plaited up do’
Inspired by 1940’s and 50’s glamour, this look is easy to wear and requires minimum effort for maximum wow factor. Hair
The ‘plaited up do’- for mid to long hair. Part hair in centre or on the side (depending on how you prefer it), smooth back into the nape of your neck at the back and secure with hair band. Plait the hair and secure with another hair band. Twist the plait around the rest of the hair and secure in place with pins. Spray with some hairspray and voila!
A very easy and sophisticated up-do!
Makeup
Prepare your face with foundation and powder, keeping colours very neutral. Using a liquid eyeliner, line your eyes from the inner part to the outer edge, finishing with a flick. Line lips with a red pencil and finish with the same shade lipstick.
Easy as one, two three! The first two pictures from the left show the different stages of completing the ‘plaited up’ hair do, while on the immediate left, Aimee Garner shows off red lips and flicked eye lashes.
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Life & Style - Beauty Dark & dangerous
Wear with a purple number or other dark colours
For the more experienced of us: This is a slightly harder look to achieve but very on trend this autumn. Using very dark purples this is perfect for a Christmas party or new year’s eve. Hair
Use a heated curling wand to create this modern twist on a classic 1940’s look. This works on both short hair and longer lengths. Separate hair into sections, using the wand to create curls in the same direction, once completed use your fingers to brush through the curls making them softer. Secure with some hairspray to finish the look.
Looking good Aimee Garner models the dark and dangerous look
Makeup
Use an eye shadow in a deep purple colour such as Lllamasqua’s powder eye shadow in ‘savage’. Start by using the colour in the outside corner of your eyes, similar to how you would when doing a smokey eye look. Complete the eyes by using a liquid liner and mascara. The lip colour should be a deep and rich purple colour. A particular favourite of mine is a M.A.C lipstick in colour ‘media’.
Au natural
Wear anything!
The final fabulous look is one that will suit everyone. This fresh and natural style is perfect for all ages and occasions, just team with your favourite lippy for a splash of colour! Hair
With this makeup you can literally wear your hair in whatever style you prefer. However if you’re struggling for inspiration, an easy, two minute bun will work really well. To start, put hair up in a ponytail. Twist the hair until it starts to curl round itself and then simply pin into place. Simple!
Makeup
Using a light brown eye shadow, place in the crease and outer edge of your eyes, this gives just enough definition without being over the top. Finish with two or three coats of mascara. Then put on your favourite lipstick or if you haven’t got one, I suggest a coral or natural pink colour.
Simple and effective Aimee Garner shows hair and makeup doesn’t have to be complicated to look fabulous
Aimee is offering special discounts for TRENDHFL readers this Christmas: Party hair and makeup for just £40 and spray tans for £15. Get in touch and quote offer code: TREND XMAS! Twitter.com/TRENDHFL
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Life & Style - Grooming
With Dominic Lehane If you’re interested in knowing more on how to achieve any of the featured styles or have a question about any other styling requests, call Lehane Salons on 01604 589239 or visit www.dominiclehane.co.uk
Stay ahead in the style stakes with 2013’s men’s trends Not so long ago, the word ‘metrosexual’ seemed to get thrown at any man who dared to wash his face with anything other than a bar of soap. Now, it’s fairly outdated to think that a groomed man is anything but an everyday occurrence. To keep you ahead of the game, we take a look at five big men’s hair trends expected to breakthrough in 2013. The undercut It was only a few short years ago that it would have been considered a haircut solely for the young and the daring. Thanks to the popularity of a select TV show and the return of an interest in all things 1920s, the undercut returns to its original, classic roots. Keep the sides and back cropped short with the top length left long and heavy.
The quirky quiff The 90’s inspired pushed-back quiff is set to make a return. For an easy to achieve look, use a matt paste to create texture and then blast hair upwards into a quiff and then spritz to hold style. 44
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Life & Style - Grooming
The slick comb over As currently worn by style icon David Beckham, this is a great hair style for any formal occasion. To get this look, hair can be worn slightly longer or for those that prefer the shorter look, cut tight on the sides and back and leave significantly longer on top.
Long hair As male hair trends go, long hair has always been a bit hit and miss. It used to be reserved for the fantasy world of long haired and bearded warlords. This predicted trend should be teamed with some carefully created facial hair and should be styled to portray a defined image of an informed wearer. Please note that ‘Andy Carroll style’ ponytails are expectable only to be seen during sporting activities and certainly not on nights out!
The beard Get the big facial hair trend of 2013 by carrying on the beard revival as seen over the last year or so. This time, take your beard to the next level by growing it to a length of that of an antarctic explorer. And boys, if bum fluff is your stuff then leave this one to the real men!! Twitter.com/TRENDHFL
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Life & Style - Staying In
Battle of the superheroes
WHICHEVER is your preferred fighter of crime, you can’t beat a bit of fantasy movie action when it comes to superheroes keeping cities safe. Two giants of the genre both release new feature films this month, with the latest remake of The Amazing Spiderman going head to head in the DVD and Blu-Ray charts with The Dark Knight Rises. Andrew Garfield and Emma Stone star as Peter Parker and his love interest Gwen Stacy in the latest Spiderman flick, with a star turn from the brilliant Rhys Ifans. While Christopher Nolan’s final chapter to his magnificently brooding Batman trilogy, The Dark Knight Rises, follows Christian Bale as he returns to Gotham City after an eight year absence. Magnificent stuff all round. Out now/December 3rd
GAME WRITTEN by US Tier 1 Operators while deployed overseas and inspired by real world events, Medal of Honor Warfighter delivers an up close and personal look at today’s battlefield and the fight against the ongoing global terror threat in game format. Gamers can represent their nation’s Special Operations Forces on the multiplayer battlefield where the world’s bestof-the-best go head-tohead in online competition. Out now
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BOXSET CHRISTMAS wouldn’t be Christmas without getting in the spirit of things with some festive tunes. This newly released three disc set of Christmas classics is the perfect way to do so. Featuring tunes from John Lennon, The Pogues, Wham and Band Aid. Out now
MUSIC
BOOK
“RIGHT Place Right Time as a title sums up my career to this point. I’ve worked hard in everything I’ve done, doing what’s felt right, and everything has fit into place,” says Olly Murs on his latest effort. If it’s anything like 2011’s In Case You Didn’t Know, it will be a pop-tastic belter, full of catchy tunes, cementing his place as one of the UK’s brightest pop talents. Features 12 brand new tracks, including single Troublemaker. Out now
OUTSPOKEN, honest, intelligent and fearless, Bradley Wiggins has been hailed as the people’s champion. In his autobiography, My Time, he tells the story of the remarkable journey that led to him winning the world’s toughest race, the Tour de France, followed just weeks later by a gold medal at the London 2012 Olympics. Out now
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MUSIC REUNITING for a tour early next year, allconquering girl group Girls Aloud proceed their live efforts with greatest hits album Ten, celebrating a decade since their formation on pre-X Factor talent show Pop Stars: The Rivals. The 18-track, two disc set will feature four new songs: On The Metro, Beautiful Cause You Love Me and Every Now And Then, and of course a raft of classics back to debut Sound of the Underground. Out now
Life & Style - Going Out PANTOMIME THE most popular and magical pantomime of them all, Cinderella, returns to Royal & Derngate this Christmas. The enchanting rags-to-riches tale is transformed from page to stage by the team behind the theatre’s recent record-breaking pantomimes - complete with an abundance of comedy, stunning sets, fabulous costumes and that magical moment when Cinderella is transported to the ball. Bobby Davro is back as Buttons following the rapturous reception to his performance in last year’s Aladdin, while Loose Women’s Denise Welch stars as the magical Fairy Godmother. Out now - tickets from £16
Make it a Superfly Christmas GET on your dancing shoes for some festive funkadelica at the Picturedrome on Saturday, December 15th as colourful five piece Northants covers band, Superfly, take to the stage. Specialising in classic disco and dance, the experienced quintette have built a loyal following across the county and promise to put on a brilliant show to kick-start the Christmas celebrations. Providing an evening of fantastic music and entertainment, they pack a funky punch with a selection of classic hits from the 70s, 80s, 90s and present day. “Our distinctive visual style and
professional approach to each event ensures that everyone has a fabulous night to remember!” Promise the band on their website. “Playing non-stop classic party, disco and funk tunes has our audiences dancing from the beginning of the evening to the very end. “We have played Car Wash, I Will Survive and I’m Every Woman in every major venue in Northamptonshire, for private and corporate clients, at weddings, birthday parties, Christmas parties, AGMs and anniversaries.” Well worth a watch with friends for a fabulous night out. Tickets £5 www.thepicturedrome.com
CINEMA JAKE GYLLENHAAL stars in End of Watch, a blistering, innovative cop-buddy thriller set in south central Los Angeles. Officer Taylor (Gyllenhaal) and his Latino partner Mike Zavala (Michael Pena) are self-styled ‘ghetto cops’ with the LAPD. Their wise-cracking attitude and macho swagger doesn’t make them popular on the force, but the rule-bending duo certainly get results. Taylor has also taken to videotaping his exploits as part of a project to make a film about his daily work, but the maverick twosome bite off more than they
can chew when an accidental discovery leads them to tussle with a ruthless Mexican drug cartel. Described by the Guardian as writer/director David Ayer’s finest work, this is an adrenalinefuelled thriller of astonishing immediacy, shown by its position at the top of the US box-office.
At cinemas nationwide now Twitter.com/TRENDHFL
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November/December Monday 26
Tuesday 27 SALSA
Salsa fun at the Picturedrome, Northampton, from 7pm. www.thepicturedrome. com
Wednesday 28
Thursday 29 COMEDY
The Walnut Tree Inn has teamed up with Midlands’ leading agency, Funhouse Comedy to bring you some of the UK’s top comedians. Tickets £7.
www.walnut-tree.co.uk
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05 FOOTBALL
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12 ARTS &
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Take advantage of discounted ticket prices for the Cobblers match against Leyton Orient in the Johnstone’s Paint Trophy. Under 7s go free and Under 18s £3.
CRAFTS
Sixfields Stadium will be hosting it’s first Christmas arts and crafts market, featuring Santa’s grotto and choir.
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18 COMEDY
A special Christmas Comedy Club with Rob Beckett, Tom Allen and Gary Delaney. From 7pm, tickets £10. www.thepicturedrome. com
19 MUSIC
Rock & Roll event at the Headlands Pub, Northampton. Steve Turner’s band Reelin ‘n’ Rockin will be playing live music from the 50s 60s and 70s. Entry is free!
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MERRY CHRISTMAS!
Happy holiday’s from everyone at TRENDHFL, we hope you have a great time!
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Want us to publicise your event? Email Highlights details to Editor@TrendHFL.co.uk! December 1st COMEDY
Friday
Saturday
30-2
Sunday
CHRISTMAS MARKET
Aiming to combine craft stalls, festive treats, toys, Christmas decorations, Christmas trees, and festive food and drink, Billing Aquadrome’s Christmas market extravaganza could be the perfect place to start and end your festive shopping!
www.billingshows.co.uk
07 RUGBY
Saints are in action at Franklin’s Gardens in the Heineken Cup as Ulster come to town. It’s live on Sky, too. www.northamptonsaints. co.uk
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21 MUSIC
The James Taylor Quartet perform and help raise funds for well-known charity CAN. From 8pm, tickets £15. www.thepicturedrome. com
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8
STOKE BRUERNE MARKET
As seen on Live At The Apollo, Friday Night with Jonathan Ross, 8/10 Cats and Have I Got News For You, one of the hottest comedy prospects in the country, Shappi Khorsandi, comes to Kettering Arts Centre. Tickets £13.50. www.wegottickets.com
December 8th FOOTBALL
The Cobblers are in nPower League Two action at Sixfields as they take on Cheltenham Town. Tickets: Children from £7, adults from £19. www.ntfc.co.uk
Stop by for a magical celebration of Christmas on the canal... Take a boat trip on the Grand Union canal, listen to Christmas carols, watch a procession of illuminated boats and visit the colourful Christmas Market at The Navigation Inn. www.friendsofcanalmuseum.org.uk
December 22nd
15-16
www.northamptonsaints.co.uk
LUXURY TEA
By special arrangement this Christmas, guests are invited to take tea in the Picture Gallery or State Dining Room at Althorp House. Indulge in champagne and festive treats including delicate finger sandwiches, Christmas themed cakes, and orange and cranberry scones. Tickets £44.50 per person. www.althorpe.com
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COMEDIANS & CAROLS
Some of the UK’s best comedy acts deliver their version of the Christmas story at Kettering Arts Centre. Complete with sing-a-long carols, comedy sketches, video link-ups, live music and much more. Suitable for older kids (9+), its a great way to celebrate with family and friends. Tickets £8/£5. www.wegottickets.com
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RUGBY
Saints take on Quins in the Aviva Premiership at Franklin’s Garden’s. Also live on Sky at 3:15pm.
December 22nd FOOTBALL
Don’t fancy the Rugby? Check out Northampton Town versus Aldershot at Sixfields, kick-off 2pm. www.ntfc.co.uk
January 4th TRENDHFL
The first issue of TREND Health, Fitness & Lifestyle for 2013 is now live! Catch up on all the latest health, fitness and lifestyle news and read our brilliant features! www.TRENDHFLco.uk
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