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ISSUE NUMBER: 9 - MAY/JUNE 2013
THE EDITOR
Contents
HERE at TRENDHFL HQ we pride ourselves on offering something for everyone, every time the magazine goes out, and this edition is no different. Looking for that competitive edge? We explore hypnotism in sport. Looking to get in shape? Look no further than our Health & Fitness section. Fashion conscious? Life & Style is the place for you. For those of you looking for something more challenging than a simple marathon, we jump head first into the world of extreme fitness trials and trail running. Whatever your interest, enjoy the issue as always, and help us spread the word!!
e v e t S T FRESHES
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22 WARM-UP
5 & 6 Trend Notes Learn how to dance like Diversity and get fit at the same time. Look at the latest cycling fitness trend: aqua-spinning Footballers are always diving. Perhaps they could get tips from our picture of the month spread
E MAGAZIN
TREND HEALTH, FITNESS
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8 Moment in Time
Steve Walsh, Editor In Chief RE’S PTONSHI NORTHAM
& LIFESTYLE
Free!
HEALTH & FITNESS
11 The 10 Minute Tip We kick-off the health and fitness section with our new feature: The 10 minute tip
WIN!! Sports on nutriti books!
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On the cover: A competitor at the recent Tough Mudder event at Boughton House Picture: Tough Mudder
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17 Recover
31 Maria Costello
Mark Buckingham returns with the third part of a four-edition feature on testing your leg strength for sport
Northamptonshire’s record-breaking biker keep us up to date as she continues her column. This month, Maria gives us an update on her preparations for the Isle of Man TT race
20 Doctor’s Notes The Football Association’s Pippa Bennett gives a behindthe-scenes look at the England women’s football team
FEATURES
22 Hypnotism in sport We look at whether hypnosis is more than a party trick
LIFE & STYLE
34 Beauty Our expert Aimee Garner gives advice on how to get that perfect look for the beach and your holiday evenings this summer
25 Extreme fitness test
43 Staying In/ Going Out
Find out about balancing the omega oils in your diet
Michael Shelton gives a contestant’s-eye view of team trail running. And we look at military-style obstacle courses
The best films, books, music and games meets the places to go and things to see across April
14 Body Works
29 Women and weights
46 Calendar
Resident columnist Rob Harris talks Romanian deadlift and shows you the perfect technique
A look at why ladies should use weights in their training programmes
Our essential what’s-on spread is your one-stop-shop to guide you through the next few weeks
12 Diet & Nutrition
ough Toughtakeen an extreme Could you nge? fitness challle
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TREND Notes We round-up the best bits to come across the TREND radar
Dance with Diversity
The Britain’s Got Talent winners introduce street dancing into UK gyms HOW would you like to be able to dance like Diversity? Well, now you can – or at least try to – in the name of fitness. The Britain’s Got Talent winners have launched their own street dance class at Fitness First gyms across the UK. The class is aimed at getting people of all ages and abilities to take part in street dancing. And that also means those of us with
two left feet can join in too. Head choreographer Ashley Banjo says Diversity Street Dance is for anyone. “The idea is for people to have fun, gain an insight into a different style of dance and learn how to put a routine together, the Got to Dance judge says. “All this as well as getting fit at the same time. ‘Diversity Street Dance’ involves a combination of street dance moves and traditional fitness. It fuses moves
to a dance music soundtrack that delivers a full body workout. Even movers who are kings/queens of the dancefloor will work up a sweat. “We’ve amended the routines and added in more complex steps to challenge anyone who is an experienced dancer so hopefully there should be something in there for everyone no matter what level they are”, Banjo adds. www.fitnessfirst.co.uk
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Spin like you’re swimming New fitness craze, aqua-spinning, takes place underwater AQUA-spinning, the fitness craze that is hugely popular across Europe, is making a splash here too. No, it’s not your grandmother’s water aerobics session but, as the name suggests, aqua-spinning combines elements of indoor spinning – fat-blasting and calorie-burning moves – with the benefits of water-based exercise. Designed to be a total body workout, aqua-spinning target the muscles in both the upper and lower body while also improving cardiovascular performance. The classes also help with weight loss, increase body strength and endurance. Other benefits of aqua-spinning are the water reduces the discomfort of sweating, reduce pressure on the heart. The water’s buoyancy gives support around the joints which makes the exercise a fantastic low risk, highly intensive exercise. This means that it can be enjoyed and accessed by everyone, no matter what fitness level. 6
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10 reasons to try aqua-spinning
1. Burn up to 800 calories an hour 2. Effectively burns cellulite 3. Actively enhances blood flow 4. Impact free on joints 5 No soreness 6. No stress better sleep 7. Improves cardiovascular endurance 8. Increases breathing capacity 9. Promotes flexibility and recovery 10. Thousands of people across Europe can’t be wrong
The Warm-Up - TREND Notes
TRENDHFL offer
A simply indulgent reader offer from Whittlebury Hall Hotel and Spa…
TREND HEALTH & FITNESS & LIFESTYLE
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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: 07944 558 654 Thanks to: Katie Mitchell, Alisdair Tait, Michael Shenton
Advertising advertising@TrendHFL. co.uk Contact: The award-winning Whittlebury Hall Hotel and Spa, set in rural Northamptonshire, is presenting TRENDHFL readers with a simply indulgent offer. Treat yourself and a friend or loved one to the perfect pampering treat – a one night stay for £79 per person - and receive FREE use of the heat and ice experiences at The Day Spa at Whittlebury Hall (worth £27.50)*. The one night stay package allows you to enjoy full use of The Leisure Club facilities, a three-course dinner in Astons Restaurant, overnight stay and full English breakfast. And if that isn’t tempting enough, complimentary use of the Day Spa heat and ice experiences provides the perfect treat for some well-earned pampering. To take advantage of this great value offer, call Whittlebury Hall today and quote ‘TREND01’ on 0845 400 0002. *Terms and Conditions apply. Subject to availability. This offer is available Sunday - Thursday only. This offer is non-transferable and non-refundable, has no cash equivalent and full prepayment is required at time of booking. Offer applies to new purchases only. This offer cannot be used in conjunction with any other offer or promotion. Guests must be aged 18 years or over. This offer is not open to the employees of Whittlebury Hall and their family members. Accommodation is based on 2 people sharing a standard room. Offer includes a complimentary use of the Heat and Ice Experiences per person when purchasing a 1 Night Stay for £79 per person. Heat and Ice Experiences to be taken on day of arrival. £40 single supplement applies. Offer valid for bookings made and taken by 6th September 2013.
Tracy Whittaker-Smith: Tel: 07711 586 317 Steve Walsh: Tel: 07944 558 654 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
SEND US YOUR PICS!
We’re always on the lookout for pictures that capture a great ‘Moment In Time’ from the last month or so, and would welcome any you have! See an image or scene that tells a story? Snap it and send it to Editor@TrendHFL.co.uk with ‘Moment In Time’ as the subject We’ll publish the best one’s we receive in the next edition!
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The Warm-Up
MAKING A SPLASH Melissa Wu became Australia’s youngest ever Olympic diver in Beijing. Here she’s practicing ahead of the London 2012 Olympics. Photographer Adam Petty won the sports prize at the Sony World Photography Awards 2013
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Pam didn’t know she had high cholesterol, but thanks to her Nuffield Health MOT and fitness programme it’s now under control. More than just a gym.
EE R F r o f s Try u ass E 1 day P
RE to For your F postcode r u o y d n CaL a om .c Text LO eldhealth ffi u n it is v 88122 or
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Please visit nuffieldhealth.com/terms for full details. Terms and conditions may apply. Text is free. © Nuffield Health 2013.
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
Dr Pippa Bennett
James Coe
Two-time Olympic Physiotherapist tells you how to stay in shape every month in Recover
Chief Medical officer of the Women’s Football Association writes exclusively for TrendHFL readers
Moulton College Personal Training course manager and lecturer shares his expertise with us
The 10 minute tip
Time is of the essence, so stay in tip-top shape with the help of our handy quick tips Nuts have grown in popularity since the Nineties when fat-phobes avoided this natural raw food type. Don’t be scared of the fat. Research by the FDA has allowed nuts to regarded as a health food due to its ability to reduce the risk of heart disease.
Good Fats and Omega 3 A typical Western diet contains an omega-6 to omega-3 ratio of around 15-1 as opposed to an optimal ratio of 1:1. This ratio comes from not eating enough omega-3 (found in nuts, seeds and greens) and consuming too much omega-6 (found in poultry, eggs, wheat and vegetable oil). A diet that is high in omega-6 and low in omega-3 has been shown to increase the risk of cancer and cardiovascular disease, as well as weaken the immune system. Therefore, eating nuts will keep your heart healthy as they contain polyunsaturated fats with smaller amounts of monosaturated and saturated ones.
Fibre Nuts are rich in dietary fibre which can help normalise bowel movements, lower cholesterol and help to control blood sugar levels. Nuts rate low on the GI scale. This makes them a food which could help reduce the risk of developing type 2 diabetes. Vitamin E Nuts are a great source of vitamin E, which is a powerful antioxidant. Vitamin E can help to improve your immune system and keep your skin healthy. Conclusion Nuts can be included in your diet in a number of ways. Grab a handful as a snack with some fruit, spread some on a cracker or rice cake, throw them into a stir fry, or even blend them in a smoothie. By including nuts in your meals everyday your diet will be richer in protein, higher in good fats and overall healthier.
The 10 minute tip is brought to you by Dominic Aaron’s DA Fitness, personal training in the Northamptonshire area. Visit the website at www.dafitnesspt.co.uk Twitter.com/TRENDHFL
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Health & Fitness
Diet&Nutrition Warning! Stay away from the fats for good health!
The big Os are important for your well-being but you have to get the omega-3 and omega-6 balance in your diet right
The Knowledge
T
he time-served world health message has been to eat less fats, a moderate amount of protein and a good serving of whole grains and starches. However today grain, unlike the original, is As food has become processed to make more processed, the foods on our our lifestyle styles supermarket aisles. Fructose syrup, and subsequent eating high corn syrup habits have changed and glucose syrup all originate from the humble grain, yet due to the processing involved reward our bodies with considerable less nutritional value and can wreak havoc with our bodies’ energy levels. Ironically many such high-processed grains are found in the supposedly healthy foods, such as cereal, bread, breakfast bars and even some sports supplements. Secondly, although 12
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such foods are low in fat they contain higher levels of omega-6 fats compared to omega-3.
What is the significance? For many years numerous studies (International Journal of Sport and Exercise Metabolism, 2003) have shown evidence that carbohydrate supplementation for prolonged endurance activities help to spare muscle glycogen levels and subsequently increase endurance performance (John L Ivy et al, 2003). Omega-3 and omega-6 fats are both essential for our health. They help to protect the body
Health & Fitness By James Coe James is Course Manager and lecturer for personal training at Moulton College. Tel: 01604 491131 ext 643 Email: James.Coe@moulton.ac.uk
against conditions such as rheumatoid arthritis, high blood pressure and irritable bowel syndrome. However, a high intake of omega-3 fatty acids is associated with an anti-inflammatory response and a decrease in mortality rates (Biomed Pharmacother, 2002). As food has become more processed, our lifestyle styles and subsequent eating habits have changed the ratio of omega-6 versus omega-3 in the Western diet significantly. Historically man would have consumed a ratio of 1:1, where as now the ratio can be closer to 16:1. Therefore, avoiding fats is not really the ideal dietary health message. A better health solution is to balance the consumption of omega-6 and omega-3 fatty acids. Certainly, cut back on the processed carbohydrates and aim to eat more vegetables that are higher in omega-3 fatty acids. Secondly, consider what you eat. Unfortunately, much of the processing behind the meat and dairy we eat involves animals eating corn. The corn is higher in omega-6, therefore as the old saying goes: “you are what you eat�. Consuming a diet high in poorly processed animal sources seemingly leads to a higher consumption of omega-6, as opposed to omega-3.
Do I need to go organic? Whilst the price of organic foods is coming down, meat in particular is still significantly more expense than its non-organic counterparts. Therefore, economically, it may be more viable to replace some of our diet with organic sources.
The fitness courses at Moulton have a wide range of industrial contacts and subsequently a high level of student employment. Studying personal training at Moulton College will provide mandatory fitness qualifications, valid commercial experience and additional qualifications such as a level 3 sports therapy.
The distinct advantage of organic farming allows animals to graze and eat more of a grass-fed diet, as nature intended. Subsequently, organic food sources have a better ratio of omega-3.
Omega-3 Shopping? There are a number of ways to adjust the ratio of omega-3 v omega-6 fatty acids. Here are just a few: Oils: Replace Vegetable and sunflower oils with flaxseed oil, extra virgin oil or coconut oil. Nuts: Replace Almonds and walnuts with cashews and macadamia nuts. Fish: Although fish is generally good source of omega-3, mackerel, trout and salmon are particularly high in omega-3. Dairy: Switch to organic milk. This costs relatively the same as non-organic milk. Cereals: Have a go at making your own with a combination of ground nuts higher in omega-3, topped with fruit and a touch of maple syrup. Readdress your omega balance: omega-6 fatty acids have many health benefits.
Conclusion With the modern dietary imbalance of omega-6 versus omega-3 we are more susceptible to chronic diseases associated with high intake of omega-6. A simple review of daily nutrition consumption may make that significant difference. Revert back to as nature intended! Twitter.com/TRENDHFL
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Health & Fitness
BodyWorks
The most effective way to be faster and stronger Adding Romanian Deadlifts to your programme will work and strengthen your glutes, hamstrings and back
The Knowledge
T
he Romanian Deadlift (RDL) is a quality exercise that can be used to strengthen the lumbar erectors, gluteals, and hamstrings – but primarily the hamstrings. The point of this exercise is to stretch
Romanian Deadlifts can help develop the strength and musculature of the hamstrings the hamstrings, incorporate a slight stretch reflex out of the bottom and extend the hips primarily with the hamstrings. The common error is bending the knees too much. Bending the knees closes the knee angle and contracts the hamstrings. If the hamstrings are contracted slightly, they cant be stretched out appropriately for the efficacy of the lift.
Building wonderful glutes In movements like the RDL it is paramount for the exercise to be executed correctly
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as to work the muscle. RDLs assist building wonderful gluteals, so the prospect of incorporating these with a squat programme may appeal to the individual who is weary of lifting weights in general. By adding RDLs into your programme can help develop the strength and musculature of the hamstrings.
Great exercise for all RDLs are a great assistance exercise for deadlifts and can even be used instead of deadlifts in older trainees, very weak trainees, or females. The name Romanian Deadlift is commonly used incorrectly to describe a stiff-legged deadlift (SLDL). The movements are similar, but the key difference is that in the RDL, the knees remain bent from start to finish – they are never fully extended.
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
Romanian Deadlift Start with the knees slightly bent and torso upright. Push the hips back, keep the knees slightly bent and your back set in complete
extension, and lower the bar as far as your hamstring flexibility will allow. Return to the starting position, keeping the knees slightly bent.
The RDL and SLDL are similar – the key difference is that in the Stiff-Legged Deadlift, the knees fully extend at the top of the movement.
Technique From a starting position of fully extended knees and hips, push the hips back and bend the knees slightly as you lower the bar, keeping the back set in complete extension.
The depth the bar is lowered is dependent primarily on hamstring flexibility.
Return to the top, fully extending the knees and hips.
When performed correctly the single leg Romanian dead lift pattern requires the recruitment of all of the muscles up the posterior chain. The gastrocnemius and soleus work to stabilise at the foot and ankle. The hamstring group is stretched at the same time it is working to stabilise the knee joint, while the glutes concentrically extend the hip.
PICTURES BY KATIE MITCHELL Twitter.com/TRENDHFL
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Health & Fitness
BodyWorks Romanian Deadlift During all of this the lumbar extensors work to keep the spine neutral while the rhomboids and lower traps work to stabilise the scapula and keep the thoracic spine in extension. It is able to both stretch and strengthen the hamstring and recruit the glutes for hip extension, this is true functional posterior chain training. When using the single leg dead lift pattern in the warm-up it can serve as an especially great balance and proprioception drill for beginners.
Technique Stand with feet together and hands just in front of thighs. Lift leg slightly so foot is just off floor. Lower torso forward and downward while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend.
Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or hands contact floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright and repeat (Remember: you can use a weight or kettlebell to add some resistance after you’ve mastered the technique mechanics.
Read more of Rob Harris’ brilliant columns at www.TRENDHFL.co.uk/Issues 16
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Recover
Health & Fitness
Lengths and strengths required for running
In the third of a four-part series, leading physiotherapist Mark Buckingham looks at the basic strengths required for running
The Knowledge
T
his is the third of a series of four articles covering the basic lengths and strengths required for running. This then will lead onto how to simply assess your own running style and decide if you could be at risk of injury. As the picture develops the self-help remedial work for all these areas will be discussed so you can start your own rehab. Methods to decide if you need more detailed professional input and what that should ideally involve will be covered.
Following this there will be a further series of articles looking at specific injuries, the causes, how to help diagnose them yourself and what to try to do about them before enlisting further help. This series of articles will help you to have a better understanding of why things hurt and some of the simple things you can do. It is not a substitute for a proper assessment from a Chartered Physiotherapist with a good understanding of the runner. If in doubt then seek further advice
Upper Leg Lengths Hip Mobility – Hip flexor length – Thomas Test The front of the hip has several muscle groups. The ability of these – and your hip joint – to lengthen to allow the leg to travel behind you in each step without pulling on the pelvis is essential for a good controlled stride and reduced pressure on the back. The Thomas Test is a great way of assessing this flexibility. Sitting on the end of a table or physio bed, roll back onto your back and pull one knee to your chest. This should keep your back down to the surface. Allow your other leg to hang down. It should easily drop to level if not below. The knee should bend by around 80 degrees. This shows good length of the hip flexors and main quad. If it does not look like
Picture 1: correct position Twitter.com/TRENDHFL
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Health & Fitness
Recover Upper Leg Lengths figure 1 but is more like figure 2 (below), you should stretch your hip flexors as in figure 3 and Rectus Femoris (figure 4) for two minutes, four times day to alter their length.
Figure 2: Thomas test – tight hip/quad
Figure 3: Correct hip flexor stretch position Make sure that you keep your tummy tight and do not allow your pelvis to tip forward and back arch when stretching the hip flexor or it will be ineffective. Picture 5. The stretch should be felt in the front of the hip and the thigh respectively. 18
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Figure 4: Quad Stretch
Figure 5: Incorrect hip flexor stretch position
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
Upper Leg Lengths Hip Mobility – Ilio tibial band length The Ilio tibial band is a fibrous structure that starts at the top of the side of the hip and runs down the outside of the leg to the knee. Its job in life is to act as a spring. When our leg is behind us it is put on stretch and then when we lift the foot off the ground it pulls the leg forward like an elastic band. However if it becomes short then it can cause increased friction around the knee and hip leading to inflammation/pain. Shortness also leads to alteration in the way the knee is held over the foot with the knee dropping inside of the foot and increasing pronation.
Figure 6: Iliotibial band Tightness in this structure is not easily felt as it has few stretch nerve endings. So whilst you know when a muscle is tight, it is difficult to know when the ITB is. It is also a tough one to test. The Obers test is the classic way but you need to be precise to be sure.
The patient lies on their side with the leg to be tested uppermost. The bottom knee is bent up. The tester takes the upper leg by the knee with one hand and places the other hand on the hip to keep it stable. It is important that this ‘hip’ hand fixes the hip and pelvis firmly. The hand holding the knee lifts the leg horizontally backwards so that here is a straight line from the shoulder through the hip to the knee. The leg must be kept turned out so that the toes are at least horizontal if not pointing up to the ceiling. With the patient relaxed allow the leg to drop to the floor/bed without rolling in or flexing at the hip. Keep that straight line! The knee should easily touch the bed. If you meet resistance as you lower the leg and it seems to hover then you have a tight Ilio tibial band. The most effective way of lengthening the ITB is by using a spray can, a rolling pin or such equipment as a foam roller or TP roller. The position is shown in the picture. If it does not hurt then you are in the wrong place! You need to roll for at least two minutes and four times a day to get the best result. If you have a ‘friendly’ assistant you could ask them to mobilise it as well with firm massage. It will also be painful! A few minutes a day will suffice Figure 8: Massage to the Itb
Figure 7: Obers Test
Pictures: Katie Mitchell Twitter.com/TRENDHFL
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Health & Fitness
Doctor’s Notes
By Dr Pippa Bennett Pippa is the Chief Medical officer of the Women’s Football Association
Winners win, champions keep winning
WE ARE THE CHAMPIONS: (from L-R) Rachel Brown-Finnis, Karen Bardsley and Siobhan Chamberlain with the Cyprus Cup
T
his has been our mantra in the recent international gettogethers. I have been doctor to the England women’s football teams for the past 14 years. We now have a group of players now who are not only winners. With their abilities and attitudes they have the real chance of winning at the European Championships in Sweden this summer. Turning our 2009 silver to gold. As support staff we are busy behind the scenes making sure they are tested, conditioned, healthy, recovered and ready to perform. We spent two weeks in Cyprus at a friendly tournament recently and beat Canada in the final 1-nil to lift the trophy. We beat Canada again in a friendly match at Rotherham in April and will 20
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play the world champions Japan in June once the final squad is selected before heading out to Sweden. All the players have had their blood profiles checked. We specifically make sure they are not deficient in iron and vitamin D but I also check liver, kidney and thyroid functions to make sure they have no underlying issues which could affect performance. They head to St Georges Park soon for fitness testing and screening and we can then tailor their fitness programmes accordingly. Every player completes an online diary every day that we monitor so we can keep an eye on their training load, health and injury status and recovery. We receive reports from their
club matches and as medics we are in constant touch with the club medics, working together to prevent injuries and when they unfortunately happen, we work closely together to get the players back fully fit. At club level our players start back in the Women’s Super League and Arsenal are on the cusp of reaching the Champions League Final which will be held at Stamford Bridge on 23 May. An exciting time for the Women’s game. So as we swap our Umbro kit for Nike this summer I hope to support a team that is also swapping silver for gold. Tune into the BBC to watch our progress.
Pippa
St George’s House Billing Road Northampton NN1 5DB www. wpbphysio.co.uk
Chartered Physiotherapists skilled in the treatment of muscle, bone, joint & nerve conditions
Most common conditions treated: • Back & neck problems • Soft tissue injuries • Post-operative rehab
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• UK Athletics • Northampton Saints
Contact us for an appointment with our highly skilled and professional physiotherapists
Tel: 01604 601641 Email: info@wpbphysio.co.uk
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Hypnosis in sport: does it really work?
As more and more sportspeople turn to alternative methods of improving their performance, is hypnosis more than a party trick? Serious athletes are often looking for anything that will give them an edge over their competition. Hypnosis and imagery have been used by many such athletes to improve their game. While some regard hypnosis as a form of mind control, it is a legitimate form of treatment which can help with the development of new habits while releasing unproductive behaviors. Many athletes have worked with hypnotherapists to achieve gains in their personal performance, regardless of their sport. Hypnosis can help an athlete overcome issues of self-doubt which may be keeping him from moving to the next level. It can help an athlete hone his/ her skills, fine-tune a technique, and raise their self-confidence which will enable them to excel beyond what may have previously been thought possible. Hypnosis can also help an athlete acquire the intense focus required to be at the top in his sport. Hypnosis can help an athlete overcome performance anxiety or pre-competition nerves which can make the difference 22
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between winning a gold medal and coming in 6th place.
Sport enhancement
Visualisation is an effective self-hypnosis technique which can help athletes perform better
Tiger Woods is a prime example of an athlete who has used hypnosis to achieve a phenomenal level of success. He has reportedly been using self-hypnosis techniques since his early teens. Not only has he used it to visualise every swing and stroke in his mind before executing it on the course, he also uses it to “get in the zone�. Self-hypnosis methods have helped him, like many successful athletes, quiet his mind, reduce any anxiety, and become completely focused as he plays the game. Such focus is especially important in a game like golf where onlookers and other things can be very distracting. As Tiger Woods can attest, visualisation is an effective selfhypnosis technique which can help athletes perform better. A gymnast may visualise themself going through their routine over and over in her mind.
A basketball player may visualise himself making a perfect free throw shot hundreds of times. By using visualisation, these athletes are conditioning their minds and their bodies to carry out the movements in reality just as they have performed them hundreds of times in their minds. Mary Lou Retton reported used visualisation to help win the gold medal in gymnastics at the 1984 Olympics. Athletes will often use visualisation ahead of their event to achieve their desired goal. By closing their eyes and focusing on achieving their goal, they can improve their performance. Once they have pictured it in their mind they then proceed to do it. Using this technique is especially beneficial when the sport requires a brief burst of energy. Another way that hypnosis can help competitive athletes is in dealing with pain and injuries. Learning to dissociate from the pain can help them better cope with it and perform in spite of it. Relaxation methods can also be particularly helpful when it comes to managing pain which is a part of most sports. Hypnosis can also help athletes recover more quickly from a sports injury. By accelerating the recovery time the athlete can return to practice and competition more quickly, which can be very important for athletes competing at the highest levels. Even if you are not training for the Olympics or competing as a professional athlete, hypnosis can help you attain higher levels of performance in whatever sport you play.
Sports stars who have used hypnosis l Mike Tyson – champion boxer l Mary Lou Renton – Olympic gold-medal winning gymnast (1984) l Michael Jordan – NBA basketball player l Jimmy Connnors – ex-Wimbledon champion l Tiger Woods – world number one golfer l David Beckham – ex-England football captain l Andre Agassi – former tennis champion l Mike Brearley – former England cricketer l Russian Olympic team – Melbourne 1956 l Iwan Thomas – athlete Twitter.com/TRENDHFL
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Chemin du Mellois & Tough Mudder
Fun, sweat and cheers
Over the past few months there have been marathons run around the world. But if you want a different type of challenge, how about extreme fitness trail running? Michael Shelton reports Pictures: Michael Shelton Twitter.com/TRENDHFL
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Making a splash: runners in the Chemin du Mellois
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escending down a steep forest trail, making sure every footstep was precise as it cut up the soft turf, I breathed a sigh of relief as I finally reached the bottom. Seduced by the boundless blue skies, I’d forgotten that it had rained solidly for a week before. One misstep and squelch – I was knee deep in mud. Any negative thoughts I had were immediately banished as on pulling myself out of the gunge, I hear a guttural shout of “Bravo Michael” from someone I had met less than two hours earlier. This is just one of the reasons to fall in
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love with French trail running Not convinced yet? Well my pre-race nutrition before a half marathon last month involved bland tuna pasta, fruit and lots of soft drinks in a rainy Midlands flat. Yet here I was, less than 15 hours before the start of a 15-mile trail run, enjoying a monstrous meal of locally caught fish overlooking La Rochelle harbour. The Chemin du Mellois (literally translated as “The trails of the Mellois region”) is a one-day team relay race taking place in the fabulous trails and villages of Western France. Four legs (25km, 17km, 19km and 22km) weave their way through, up and down some stunning scenery – like a mini Tour de France but on foot. The running was accompanied by lots of cheering and eating! Race day started with a 6.30am wake-up and I had been allocated the first leg. I joined the first members
of 83 other teams at the start, at least half of which insisted on a friendly handshake greeting. Conditions for running were near perfect – not a cloud in the sky but chilly with a slight head wind to keep us cool (and give us a ready-made excuse if our times were slow). Each leg had its own personality. From horrible hills, including a valley wall that needed a rope to climb it, to a stream crossing with great potential for pratfalls in front of a baying crowd. Or having to wait to start until 4.30pm by which time, the rest of the team would have enjoyed a well-deserved recovery drink. In this context I was pleased mud was the worst I had to deal with. I have become accustomed
to racing the UK with large numbers of runners and regular distance markers. As a result it was wonderfully freeing to run without a watch and have very little idea of how long and how far I had gone. I breezed through quaint villages, woodland trails, and open fields. It was a shock to see a main road. The air so fresh you could bottle it. My basic French even came in handy to point out obstacles. However when a fellow runner informed me that one of my laces was undone, by the time I understood what he had said, he had disappeared over the horizon. Rather ironically minutes later I heard a shout of “Mon chaussure” and was greeted by the sight of the same man retrieving a legless shoe from the mud. The finish was greeted by
Chemin du Mellois not extreme enough? Try Tough Mudder
B
illed as “probably the toughest event on the planet”, Tough Mudder challenges its entrants to tackle a 12-mile obstacle course. Designed by British Special Forces to test mental as well as physical strength, obstacles include electric shocks and ice water. The next event is June 8 & 9. Visit toughmudder.com.
From horrible hills to stream crossings, each leg had its own personality cheers from every team and the slower runners were, the bigger the cheers became. Bread, cake and sweets all cooked by local villages were the perfect recovery tool. However my running had not quite finished. With 1km of the final leg remaining, all four team members reunited for a celebratory run to the finish. It created a wonderful atmosphere of enjoyment and some superb photo opportunities. Our team finished 61st, but that barely mattered. It was a race where the running was less important than the taking part. The day concluded with a prize giving and a three-course buffet. With an entry fee of less than £20 it was a staggering feat of organisation and goodwill. I’ll be back again next year!
Photos: Alisdair Tait
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Weight for it: using weights helps women achieve great muscle tone without bulking up
Women need weights too
‘T
ime and again I see women opt for light weights for fear of bulking up,” says Lyndsey Todd, lead tutor at The Training Room personal trainer academy. “The fact is you won’t pack on muscle like Arnie as you need male hormones to do that. If you want great muscle tone and definition, you need to use heavier weights to give you that shape and take you to the next level of fitness,” she explains. To give your fitness routine a boost, Lyndsey also recommends these three training “tricks” to help get results. 1) SPRINT TO BLAST AWAY FAT The technique: Set out a 100m running distance, then run 10x100m sprints as fast as you possibly can. Sprint 100m, then walk back to the start (this is your rest/recovery period) and repeat
until you’ve completed 10 sprints. Alternatively, set the treadmill to runs steady for 30 seconds then whack up the speed to sprint as fast as you can manage for 30 seconds before returning to 30 seconds steady to recover (progress to 40:40; 50:50 and then 60:60 if you can manage!). Aim for six to 10 sets of steady/sprint. The benefit: This will raise your metabolism for up to 48 hours after you have performed the sprints and maximise fat burning.
– no one else will want to! The benefit: This will fully fire up the bottom/leg muscles and result in strength and tone.
3) ENGAGE AND SQUEEZE ABS FOR A TONED TUM The technique: keep your back flat and your abs engaged by bringing your feet a few centimetres closer to your bottom and lifting your heels. With hands at your ears, contract your abdominal muscle before raising your head/shoulders a 2) SQUAT DEEPER TO TONE small way. As soon as you feel the UP YOUR BOTTOM ‘pull’ on your abs, squeeze them The technique: If you want to tightly for 2 or 3 seconds and then really firm up your bottom, you’ve gently lower, keeping the abs got to take the plunge - literally! ‘switched on’. Repeat slowly -if When performing your squat, drop you go too fast you’ll be relying on your bum below your knees. Look momentum not muscle power! forwards to keep your head and The benefit: you will target chest up, squeeze your glutes the abs precisely and avoid (bottom) muscles and drive up arching your back. with your legs. Remember, if you don’t squeeze your bottom www.thetrainingroom.com Twitter.com/TRENDHFL
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Maria Costello
Record breaking biker writes exclusively for TRENDHFL readers...
We need to encourage women to become bikers
D
uring the past two months I’ve not had much time to sit still. To ensure I can give 2013 my all I’ve been working hard on my fitness. My racing schedule is manic right now. I’m sat in the hospitality suite at the Vauxhall International North West 200 writing this. I love coming to the NW200, as much for the craic, atmosphere and hospitality as I do for the racing. Bringing just the Triumph 675R was an easy decision as it’s owned by an Irish sponsor, Bob Wylie. As we kicked off with practice/qualifying, the weather looked promising – until a heavy rain shower hit and looked set to stay for the rest of the day. In typical Irish weather style it soon dried up and, unfortunately, I was sat on the grid with wet weather tyres. My first lap was wasted [other than giving me a look around the course]. I returned to the pits and dry tyres were fitted but we lost a good chunk of time and although my lap time was within the qualifying time, I still needed one more lap to qualify to race. Thankfully we had more qualifying time before my first race the next evening. Thanks to Bob Wylie, Arny from Moto Shox, Stuart Parkhill, Richard Freeman and the European Shoe Machinery Co for providing the wet weather team wear – it was really needed! Meanwhile, things have really been taking shape for the TT Races, my most important event of the season. I can announce that as well as competing on my beloved ESM/ Hol Taj-backed Supertwin and the Bob Wylie Racing Triumph 675R, I’ll be onboard a QBSDsupported Honda Fireblade, which I’ll use at the TT Races in the Superbike, Superstock and Senior races. It’s through this bike that I’ll also be promoting the FIM Women in Motorcycling Commission that strives to support women who race in all two-wheeled disciplines. I’ve been approached by the FIM Women in Motorcycling Commission to become their candidate to support women in road/circuit racing. I’m relishing the challenges that this role will present.
UP FOR A CHALLENGE: Maria is promoting motorcycling for women Ever since I received an MBE for services to motorcycling, I have constantly strived to give back to both the sport [that I love]. I’m not a full-time racer but my passion for two wheels is what drives me to seek opportunities to involve more people in motorcycling whenever I’m away from the racetrack. I’ve also moved to the next stage of becoming a STEM ambassador, so I’m even more excited about the prospect of inspiring children about the world of engineering. One of my aims is to build up my Facebook group “Woman on a Motorcycle” and provide more
women-only events both on and off the track to encourage more women to take to two wheels. In racing it’s different. We get to compete on equal terms with the men and I never want that to change too. Many women out there want women-only events because that’s what they’re comfortable with and I want to do something to provide that, so that they can grow as bikers. So if you’re a woman with a motorcycle why not join it. The one other thing I wish I could take to the Isle of Man is my amazing sports massage therapist Donna Norman of Bespoke Injury Management. She has been so instrumental in getting my leg back to full fitness since I broke my femur last October. She has been extremely influential in getting me back on my race bike by March. I can’t help but big up this young lady who has impressed me with both her skills in sports massage, her approach to rehab but also in her business management. I’m really pleased to see that she will be joining the Northamptonshire County Cricket Club team as a sports massage therapist. Next stop the Isle of Man…
Maria
Follow Maria’s progress in the TT races at www.costelloracing.com/ The Maria Costello column is sponsored by Joe Power personal training. For more information visit Facebook.com/JoeJPPT.Power or contact Joe on 07950 560 878 or at joepower24@googlemail.com
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Life&Style
Trend Setter + Beauty + Grooming + Staying In + Going Out + What’s On
All hail the ice queen Stars of ITV’s Dancing on Ice will be appearing at Northampton’s Royal & Derngate as part of an “unofficial” tour. Joining Olympic gymnast Beth Tweddle on the ice will be ex-EastEnder Matt Lapisnkas, rugby star Gareth Thomas and singer Chico.
In this month’s Life&Style BEAUTY Aimee Garner on how to get that stunning look of the summer. page 34
GOING OUT Lewis Hamilton and the Formula 1 teams features in our guide to the best places to go and people to see over the next few weeks. page 39 Twitter.com/TRENDHFL
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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
Summer beach hair and make-up
month I will be showing you all how to achieve hair and “ This make-up perfect for lazing on the beach and an evenings by the bar- just in time for your holidays! ”
On the beach
It’s a question frequently asked when planning a holiday with - how do I still look good whilst sunbathing and trying to keep cool?! Make-up: Personally, I hardly ever wear make-up on the beach – it always ends up tragically down my face! If necessary. Wear tinted moisturiser (with SPF!) a little bit of concealer and either clear or waterproof mascara. My favourites are Clarins HydraQuench Tinted Moisturiser SPF6 and Clinique Moisture Surge Tinted Moisturizer SPF 15. Both are great for hydrating your skin, giving you that dewy summer glow whilst protecting your face against the weather. Hair: it’s essential that you protect your hair, wearing a hat or scarf will keep the sun off your head but there are also products out there that act like sunscreen for your hair! Wella and Loreal both do sun protection sprays so look out for them in the shops. Another tip is to wear your hair up in a scruffy bun or ponytail to keep it out the sand and suncream 34
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Life & Style - Beauty
Evening Make-up: During the evening you need a little more make-up than in the daytime, but still want to look natural.
For all your Pampering needs
Spa Venues throughout the UK Masses of Spa Treatments & Therapies Make-Up, Hairstyling, Manicure & Pedicure Wedding and Pre Wedding Pampering Hen Party Spa Packages Skincare Products and Pampering Gifts
My tip is to wear a bit of tinted moisturiser mixed with your foundation to make it lighter. Then use a cream blusher on the apples of your cheeks to give a rosy glow Gold and brown eye shadows work really nicely on most skin types but works lovely against a tan! Finish with a light gloss or a pop of colour lipstick if you’re feeling brave for a glam but natural make-up!
Luxury Pampering Online
Hair: if after washing out the sand, you feel too hot to blow dry your hair. My tip for evening hair is to let it towel dry and either plait it to the side or scrunch up in a side bun, easy to do, better for your hair and so effective.
x e e m i A
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Life & Style - Staying In GAME
DVD A Good Day to Die Hard John McClane (Bruce Willis), who has not been in touch with his son for years, travels to Russia after learning that his seemingly wayward offspring, Jack, has been arrested. When McClane approaches the courthouse where Jack and political prisoner, former billionaire and government whistleblower Yuri Komarov (Sebastian Koch), are on trial, there’s an explosion. This leads to Jack and Komarov escaping. Seeing his son, McClane confronts him, but their dispute is cut short when the henchmen of Viktor Chagarin (Sergei Kolesnikov), a high-ranking but corrupt Russian government official, chase them on the streets of Moscow. Hiding in a safe house, McClane learns that Jack is a CIA operative working to prevent a nuclear-
weapons heist, causing the father and son to team up against underworld forces.
Out June 17th
STAR TREK the Video Game is an exciting new voyage for the crew of the Starship Enterprise. In this unique co-op adventure, you can play locally or online alone or with other players joining in around the world.
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Life & Style - Staying In FILM
MUSIC
WRECK-It Ralph longs to be as beloved as his game’s perfect Good Guy, Fix-It Felix. Problem is, nobody loves a Bad Guy. But they do love heroes… so when a modern, first-person shooter game arrives featuring tough-as-nails Sergeant Calhoun, Ralph sees it as his ticket to happiness. Out June 3rd
ONSHIRE’S NORTHAMPT
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BE is the second studio album by Beady Eye. This sophomore effort from ex-Oasis frontman Liam Gallagher’s band is the follow-up to 2011’s Different Gear, Still Speeding. The album sees the band experimenting with their retro sound. Includes the single Second Bite of the Apple. Out June 10th
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TERRY Pratchett’s new book follows a generation after the events of The Long Earth. A new “America”, called Valhalla, is emerging more than a million steps from Datum Earth, with core American values restated – but Valhalla is growing restless under the new government… Out June 20th
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Want us to publicise your event? Email Highlights details to Editor@TrendHFL.co.uk! May 30thJune 1st
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Saturday 01
SHOW JUMPING
The NAF Festival of the Horse Challenge. Aston le Walls, Northamptonshire, NN11 6RT 07831 729726
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Sunday 02
X Factor alumni Union J & Olly Murs bring their pop sounds to The Embankment in Peterborough. With support from Stooshe 01733 207239
07 ICE SKATING
London 2012 bronze medal-winning gymnast Beth Tweddle and her Dancing on Ice co-stars turn the Derngate into an ice extravaganza as part of the ITV show’s “unofficial” tour www.royalandderngate.co.uk
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MUSIC
The much-loved Delapre Beer Festival returns to Delapre Park. It’s your chance to sample local ales as well as national and international beers. www.northamptonshire beerfestival.org.uk
June 8th
CARNIVAL
Northampton Carnival is a colourful, multicultural event with a town centre parade leading on to a fun day of entertainment in Delapre Park. northamptoncarnival. co.uk
June 9
RACE FOR LIFE 16
The women-only fundraising event takes place in Abington Park with 5km or 10km events. raceforlife. cancerresearchuk.org
June 13-15th BOOKS 21
MUSIC
Queen guitarist Brian May and West End star Kerry Ellis in performance www.royalandderngate. co.uk
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MOTORSPORT
The Formula 1 circus arrives in town as the world’s leading drivers battle for points towards this years championship
www.silverstone.co.uk
The UK’s best-loved authors descend on Northamptonshire for the 10th Althorp Literary Festival. Among those in attendance will be Wilbur Smith, Alison Steadman and Downton Abbey creator Julian Fellowes spencerofalthorp.com/ literary-festival
June 14-16th MUSIC AND FASHION
Back with Mods Fest 2013: Scooter Rally and Ska Festival. With live music from Bad Manners. backwithmods.co.uk/
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