Issue 03 August 2016
HIIT OR LISS HIGH INTENSITY OR LOW INTENSITY - WHATâ€™S BEST?
NUTRITION POST HOLIDAY ADVICE HILL RUNNING THE JOY OF RUNNING... MULTIPLIED BECOMING A PT WITH FOCUS TRAINING The dedicated health & fitness magazine for Edinburgh & the Lothians
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Disclaimer: The health and fitness information presented in this publication is intended as an educational and informative resource and is not intended as a substitute for any professional advice you may have received. Consult a doctor, healthcare professional, qualified personal trainer, dietitian or nutritionist before undertaking any of the exercises, fitness or nutrition programmes described in this magazine, particularly if you are pregnant, or are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert.
Welcome to the latest issue of EH Fitness – the dedicated health, fitness and well-being magazine exclusively for the people of Edinburgh and the Lothians. Hopefully you’ve had an opportunity to make the most of the sunshine we’ve been enjoying recently or perhaps you’ve been fortunate enough to venture overseas on holiday but, if you’re anything like us here at EH Fitness HQ, you might have found it difficult to keep your healthy habits and good intentions in check. Fear not though, for in this issue you can read how to get back on track nutritionally (page 30) and if it’s fat you’re looking to burn, you’ll be interested to read about the benefits of high intensity and low intensity training (page 12) – we’ve even included some exercises for you to try at home. Be warned though... these are tough! If you’ve been in a reflective mood over the summer period and are thinking of a career change, you’ll love the story of Karen Reece-Buck (page 18) who turned her life around after a debilitating illness and, at the age of 50, retrained to become a personal trainer. We’ve also got a round-up of local news, a brilliant introduction to hill running and tasty recipes for you to try. It’s important to us here at EH Fitness that the magazine reflects the wants and needs of our readers so if there’s anything specific you’d like to see covered in a future issue, or if you’ve any suggestions or comments you’d like to share with us regarding the magazine in general, feel free to contact us – we love to chat. Happy reading!
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Contents 6 NEWS Rio Olympics; Portobello gym refurb; Midlothian Walking Festival... and much more 12 HIIT or LISS High Intensity or Low Intensity... what training regime is right for you? 18 BECOMING A PERSONAL TRAINER We hear Karen Reece-Buck’s incredible story that saw her re-train as a PT 22 HILL RUNNING Are you ready to become a hill runner? You might be after reading this! 28 PELVIC FLOOR MUSCLES Are they letting you down? Read the causes and cure 30 NUTRITION Over indulged on holiday? Don’t go for a quick fix detox. Read our top tips for getting your healthy habits back on track 35 RECIPES Full flavour skinny lamb curry and delicious smoked haddock fishcakes
Poppyscotland Sportive The awesome Poppyscotland Sportive is back! On Sunday 25th September 2016 cycle for comrades along 77km, 110km or 160km of stunning East Lothian coast and countryside. The Mickle Route, at 77km / 47 miles and just over 2000 feet of climbing, offers a great introduction to Sportive riding and what East Lothian has to offer the cyclist. The original Poppyscotland East Lothian Sportive is back in the Middlin Route but don’t let the relatively flat first 15 miles down the east coast to North Berwick lull you into a false sense of security. This route totals 110km / 68 miles and over 4000 feet of climbing and after the first feed station at the 22 mile marker, things start to get tasty as the route takes you towards the Lammermuir Hills via Garvald and a stiff climb up past Nunraw Abbey on gloriously quiet but testing roads. For those seeking more of a challenge,
you can find it in the aptly named Muckle Route where you’ll face a testing 160km / 100 miles and over 7000 feet of climbing plus a breath-taking descent from the ‘Rigg’, used in the 2016 Tour of Britain Cycle Race. Whichever route you choose, you’re guaranteed a great day in the saddle. Last year’s Sportive was a complete sell out so to ensure you don’t miss out on being involved this year, sign up now at www.poppyscotland.org.uk/get-involved/ events/poppy-sportive/
Huge Savings on Supplements Online retailer Myprotein are, at the time of writing, offering up to 75% off all their products – no gimmicks, no codes, no sign-up, nothing. Just visit their website, pick from their range of over 2500 products and place your order, or multiple orders. The website itself is easy to navigate and you can make your selection either from the A-Z menu or by selecting your sport or training goals. Since launching in 2004, Myprotein has grown to become Europe’s Number 1
sports nutrition brand and offer free delivery on orders over £50. In most instances, if you order by 9pm, you’ll even receive delivery the very next working day. To view the range and place your order, visit: http://www.myprotein.com/home.dept
50 Scots selected for Rio Olympics Scotland’s high performance chief has expressed his delight at a record number of Scots for an away Games being selected for the Rio Olympics. Mike Whittingham, Performance Director at the sportscotland institute of sport, acclaimed the news that 50 Scots, including three reserves, are on Team GB across 15 sports. Whittingham said: “It is terrific news that we have the highest number of Scots ever selected for an away Games. The previous record…..was 31 Scots at the 2008 Beijing Olympics, so it’s extremely pleasing to have beaten that total by a considerable margin. [It] demonstrates the effectiveness of the collaboration between the sportscotland institute of sport, the governing bodies, and UK Sport and proves that performance sport is the strongest it has ever been in Scotland.” As well as the athletes, four experts from the sportscotland institute of sport have been selected for key roles on Team GB’s Performances Services and Operations teams.
76 year old set Edinburgh Pretty for Scottish 10k Muddy 5k challenge as he fights ongoing cancer battle William (Bill) Neill, 76 from Edinburgh, has signed up to run the Scottish 10K at the Scottish Half Marathon + 10K on Sunday 18th September as a stand against his ongoing battle with cancer. For a 76 year old to run a 10K is a great achievement in itself, but Bill’s story is even more unbelievable. Two years ago he was diagnosed with a form of advanced prostate cancer and has since undergone a series of radiotherapy treatments. Not to be beaten, Bill battled against his plummeting fitness levels by getting out and walking/running and gradually building his fitness back up. He said: “there is a lot of scientific evidence which suggests fitness extends cancer survival and I buy into that philosophy. I started by walking for one minute then running for three or four minutes, but can now I can manage 5km non-stop. My target finishing time is 75 minutes and I am confident that I can achieve that.” Bill hopes that his defiance in the face of adversity will inspire others to tackle life’s hardships head on and with a positive outlook. He is looking forward to his challenge and says: “I’ll be very happy to line up at the start of the run, but I’ll be even happier to cross the finish line. The training has at times been difficult due to the side effects of the cancer treatment, but it will be worth it to complete the run.”
The Race for Life Pretty Muddy is Cancer Research UK’s brilliant 5k muddy obstacle course where women can show cancer that hell hath no fury like a woman in pink. The course is a flat route weaving through the truly unique Scottish venue of the Royal Highland Centre with plenty of spectator points along the way and entry is open to girls aged 13-15 (price £10) and women aged 16+ (price £19.99). For more information, visit http://raceforlife.cancerresearchuk.org/ You must be over 13 years old to take part in this event. Bring a change of clothes for after your event and a towel to wipe off the worst of the mud; remember there are no showers or lockers at Pretty Muddy events, but there will be a bag drop area.
Portobello gym re-opens The doors to Edinburgh Leisure’s popular gym at Portobello Swim Centre have reopened and, since the refurbishment, it’s looking great! The refurbishment included new flooring, state of the art equipment including brand new treadmills, cross trainers, power mill, skill mill and much more, which will sync with customers’ mobiles or wearable devices so workouts can be recorded and tracked. There is also an additional weights room which has benches, weights and a squat rack.
The 2016 Scottish Half Marathon + 10K takes place on Sunday 18th September along the picturesque East Lothian coastline. Standard entries for this year’s event are set to close on Wednesday 24th August at 5pm. Sign up today: www.scottishhalfmarathon.com www.ehfitness.co.uk
Get ready to Pedal for Scotland Scotland’s biggest bike event, Pedal for Scotland, returns on 11 September for its 18th year and encompasses three rides of varying distance and difficulty, perfect for anyone no matter their age or ability. The most popular ride, with 7500 participants, is the Classic Challenge. Heading off from Glasgow Green, cyclists cross the central belt and arrive in Edinburgh, exhilarated, energised and accomplished, with 50 miles under their belts. The rides huge popularity is due to the combination of a great route that uses a mixture of closed roads, quiet back roads and cycle paths and the fact that it takes in Scotland’s two largest cities via stunning countryside. It’s the perfect challenge for both regular riders and those who haven’t cycled in a while – a few weeks training should be enough to get in shape. The Pedal for Scotland Big Belter® is a Sportive ride of 110 miles from Glasgow to Edinburgh. The ride uses the same start and finish points as the Classic Challenge ride, but takes a completely separate route through the Scottish Borders, meaning you get the buzz of Scotland’s biggest bike event on a quieter route designed for road cyclists. A transport service will serve Big Belter® riders meaning there is an easy and hassle free way to get you and your bike to the start in Glasgow Green, or back home from Edinburgh at the finish. The Wee Jaunt® provides a fantastic (and almost entirely traffic-free) route, taking in the last nine miles of the Classic Challenge route and joining the festival atmosphere with the rest of the Pedal for Scotland Classic Challenge and Big Belter® riders at the finish line in Edinburgh. To find out more and enter, visit www.pedalforscotland.org
Midlothian Walking Festival The 9th Midlothian Walking Festival runs from 12th – 15th August 2016 and offers a series of free guided walks, Nordic Walking and Cani-cross, taking in every corner of the county. Organised by Midlothian Ranger Service, all excursions are led by knowledgeable and experienced local guides and offer a fascinating insight into Midlothian’s varied wildlife and rich cultural heritage. Routes take in landscapes as varied as the upland areas of the Pentland Hills and Moorfoots, the picturesque Esk Valleys, wooded glens and countryside estates.
Cycle with us and join our inspiring fundraisers. Help us to reach the 50,000 people in Scotland living with autism.
11 September, 2016 â€“ Pedal for Scotland
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Obesity ‘now a leading cause of death; especially in men’ A study of almost 4 million people from 32 countries carried out by over 500 researchers from more than 300 institutions and co-ordinated by the University of Cambridge, has claimed that “being overweight or obese puts men at a greater risk of dying prematurely than women”. The survey of global trends found obesity was now second only to smoking as a cause of premature death in Europe. The study showed that being overweight (as well as being underweight) increases the risk of dying early compared to people with a healthy weight. For adults 20 years and older, a healthy body mass index (BMI) is usually defined as being between 18.5 and 24.9. A BMI below 18.5 is considered underweight, 25 to 29.9 is considered overweight while a BMI of 30 or higher is considered obese. The study was designed to calculate the impact of BMI on chances of death in four geographical regions, free from the effects of confounding factors such as smoking or existing chronic disease. Researchers calculated that, in Europe, 1 in 7 (14%) premature
deaths could be prevented if people were a healthy weight, rather than overweight or obese and men who were overweight were more likely to die early than women who were overweight. The study does not prove that obesity causes early death, only that people who are overweight or obese are more likely to die earlier. Other factors such as diet, exercise, socioeconomic status and ethnicity may have an effect on people’s individual risk, as well as their BMI. That said, it does cast doubt on previous claims that it’s possible to be “fat and fit”, while also adding to evidence that a healthy weight plays an important role in the chances of living a long and healthy life. To read more, visit: www.nhs.uk/News/Pages/NewsIndex
Golfbreaks.com launches Xclusive Collection Europe’s leading golf travel company Golfbreaks.com launched its new Xclusive Collection in July with a luxury golf day and presentation at The Grove, Hertfordshire. More than 60 clients and potential customers were in attendance at the event which was hosted by Xclusive Collection Ambassador and Sky Sports presenter Sarah Stirk alongside Golfbreaks.com Chief Executive and founder, Andrew Stanley. Also supporting the event and demonstrating the luxury, customised service that the Xclusive Collection can offer were helicopter pilot Tom McLean, chef Calvin Hill, spa therapist Felicity Watson and PGA Professional James Sibbles, while Rolls Royce also supplied its latest Dawn model. The launch of the Golfbreaks.com Xclusive Collection comes just a few months after Golfbreaks.com acquired the boutique agency owned by Sarah Stirk that had reflected the growing interest in luxury golfing experiences. While bespoke packages can be created and tailored to the individual’s needs, the Xclusive Collection has
already provided exceptional experiences, such as a three-day Ryder Cup journey, playing and then flying between Gleneagles, Le Golf National and Celtic Manor; or travelling through South Africa on the Rovos Rail tour, playing the world’s highest Par 3 and indulging in incredible safari trips.
For more details, visit: www.Golfbreaks.com/Xclusive Golf
Swim In The Right Lane A short stroll down one of Edinburgh’s New Town lanes might just lead to unexpected health and fitness benefits.
Edinburgh Swim Studio is an indispensable new resource complete with a state-of-theart Endless Pool that sets a new standard for individually tailored swim coaching, right in the heart of the city. Sophisticated technical analysis and expert feedback on all aspects of stroke technique, combined with underwater mirrors, help you to correct your body position and movement patterns as you swim. The pool is 4 feet deep, with a swim current that is adjustable from zero to race pace. ‘Total Immersion’ Coach Emma Levy provides coaching to anyone interested in improving their swimming, whatever their goals. Her clients range from experienced adult swimmers and triathletes, to novices with a fear of water, and club swimmers who want to gain that extra edge in all four strokes.
The facility can be used not only for swim coaching, but also for hydrotherapy, with the option of using the underwater treadmill instead of the swim current. The studio is available for hire by suitably qualified professionals for coaching or therapy.
To book your first session or to view the facility before your first hire, contact firstname.lastname@example.org
Achieve your swimming goals, with comfort, ease and grace.
Edinburgh, EH2 1EA
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There is no magic formula to fat loss or getting fit or fitter, how you get there is down to many factors and varies from person to person. Here, Brian Fernie discusses high and low intensity training regimes. Over the years there has been a lot of hype about various forms of exercise which target fat loss and fitness levels, all claiming to be the best. The most common one used in the general fitness industry to date is HIIT sessions (high intensity intermittent interval training), also known as HIIE or SIT (sprint interval training) and most people will have heard of HIIT training in modern forms such as Metafit, Grit and Insanity. Normally, these sessions are aimed at 85-90% of an individual’s maximum heart rate with a short rest period between cycles. HIIT training is not new however and has been used as early as the 1970s by athletics coach Peter Coe – father of Sebastian Coe – who, inspired by German coach Woldemar Gerschler, adapted run sets for Sebastian. These consisted of numerous sessions of 200 meter sprints separated by 30 seconds of recovery time between each run and the HIIT training certainly worked with Sebastian going on to win a total of four Olympic medals, including two gold and two silver medals. In more recent times, the most popular regimen and highly used is the Tabata method which was formed by Prof. Izumi Tabata who was developing speed for the Japanese Olympic speed-skating team. Tabata’s gruelling working utilised all out bursts of 20 seconds speed at around 170% of the individual’s VO2 max capacity followed by 10 seconds rest, repeated 8 times in 4 minutes.
Other HIIT regimens you may want to check out are: The Little Method – uses 3 minutes for warming up then 60 seconds of intense exercise (at 95% of VO2 max capacity) followed by 75 seconds of rest, repeated for 8–12 cycles. A gentler option for sedentary people who have done no exercise for over a year uses 3 minutes of warm-up, 10 repetitions of 60 second bursts at 60% peak power (80-95% of Heart Rate Reserve) each followed by 60 seconds of recovery, and then a 5-minute cool-down. Zuniga Regimen – Jorge Zuniga, Asst. Prof. of Exercise Science at Creighton University, set out to determine how to fit the highest volume of work and oxygen consumption into the smallest amount of time. He found that intervals of 30 seconds at 90% of maximum power output
followed by 30 seconds of rest allowed for the highest VO2 consumption and the longest workout duration at specified intensity. Alternatives included 100% of maximum power output on the same interval schedule, similar to the Coe regimen, and 90% of maximum power output for 3 minutes, similar to traditional interval training.
Timmons Regimen â€“ Jamie Timmons, Prof. of Systems Biology at the University of Loughborough, is a proponent of a few short bursts of flat-out intensity. With the Timmons regimen, you use an exercise bike for 2 minutes of low-intensity pedalling, then cycle for 20 seconds at maximum effort. This continues for a total of 21 minutes.
FEATURE MILITARY PRESS UP
ARCHER PRESS UP
CORKSCREW PRESS UP
FEATURE HIIT training is the most effective way to stimulate the excess post-exercise oxygen consumption (EPOC) effect – also known as oxygen debt. EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function and the benefits include:
Low state training is effective as it utilises fat as the primary fuelling system for the body, thus burning the fat, and the overall benefits of HIIT and LISS training are actually quite similar as both have been shown to:
• Calorie burn for 24 – 48 hours after training
• Improve cardiovascular health
• Production and replacement of ATP (adenosine triphosphate – ATP – is the fuel your body uses for muscular activity)
• Increase insulin sensitivity
• Resynthesis of muscle glycogen • Restoration of body temperature to resting levels • Restoration of oxygen levels • Assist protein in the repair and growth of muscles Next, let’s look at the other side of the coin with LISS (low intensity steady state cardio) which basically does what it says on the tin... sessions are normally long in duration and aimed at 45-60% of an individual’s maximum heart rate.
• Improve blood pressure
• Reduce cholesterol • Decrease body fat • Decrease body weight (whilst maintaining muscle mass*) *source: ACSM 2014 Where LISS training uses fat as the primary fuel for the body, HIIT training burns glycogen (basically carbs) at a high intensity and fat is burned as a secondary fuel source but there is a slight downside in that HIIT training won’t help: • Hyperlipidemia (high cholesterol) – according to charity organisation HEART UK, six out of every ten people in the UK have raised or abnormal levels of cholesterol • Obesity – the NHS report that obesity is a common problem in the UK and is estimated to affect around one in every four adults and around one in every five children aged 10-11 • Subject motivation individuals need to be highly motivated to continue this type of training
In summary, HIIT training is great for fat loss and increasing fitness levels but it should be noted that it’s aimed more at motivated individuals who enjoy this type of full-on training and who already have a basic level of fitness, general strength, core strength and mobility as the workouts are strenuous.
LISS training has the same benefits of HIIT however is better suited to people with specific medical conditions, post-op recovery, obesity, etc. and those who are new or returning to exercising who can then progress to other types of training, including HIIT, if they wish.
FEATURE GUN DRILLS
HIIT Circuit 1:
Bodyweight Blaster 4 minutes comprising 20 seconds of each of the following 6 exercises with 10 seconds rest after each = 1 set 60 seconds rest after each set, complete a total of 8 sets
JELLY BEAN (high knee sprints, feet turned out, heels donâ€™t touch the floor)
1. Burpees 2. Archer press ups 3. Squat jumps 4. Gun drills (jumping lunges) 5. Jelly beans 6. Corkscrew press ups Rest 60 seconds
HIIT Circuit 2:
Ton Up 10x10 10 reps of each of the following 10 exercises, no rest in between = 1 set TUCK JUMP
60 seconds rest after each set, complete a total of 10 sets 1. Burpees 2. Archer press ups 3. Squat jumps 4. Gun drills (jumping lunges) 5. Jesus curls 6. Corkscrew press ups 7. Mountain climbers 8. Military press up 9. Tuck jumps 10. Bastardo Rest 60 seconds
Heart rate zones To help you calculate your heart rate zone, we’ve included a brief guide to the Karvonen formula that allows you to work out the required zones for your training. 220 – Age = Maximum Heart Rate (MHR) MHR – Resting Heart Rate (RHR) = Heart Rate Reserve (HRR) HRR x Training Intensity (%) + Resting Heart Rate (RHR) For example: a 50 year old with a resting heart rate of 65bpm who wants to train at 70% intensity of his maximum heart rate (MHR) 220 – 50 = 170 (MHR) 170 – 65 = 105 (HRR) 105 x 0.7 + 65 = 139bpm (70% Training Intensity)
Brian Fernie MMACSCC is a leading combat sports strength and conditioning coach, international presenter and author working with athletes from all levels and sports and owner of T.O.D Coaching Gym and dojo, T.O.D Combat and T.O.D Physical Training Institute
Inspiration or perspiration? Just what does it take to become a Personal Trainer? Most of my fellow students are younger than me and are probably much more into fitness themselves but my role is to train other people and that’s a completely different skill to training yourself.”
Focus Training student, Karen Reece-Buck has an inspiring story to tell. At 53 years old, she’s developing her own successful personal training business. Her personal journey through debilitating illness, a battle with weight and her outstanding commitment to lifelong learning has become a powerful asset in inspiring her clients as a Personal Trainer. We caught up with Karen on day one of Focus Training’s Low Back Pain Specialist Level 4 course in Manchester, which, when she successfully qualifies, will complete Karen’s full house of personal training qualifications. At just 5 feet tall, petite, trim, bubbly and full of enthusiasm for the course Karen is amongst 10 students attending the course and she remarks on how much she is enjoying it. “This is a Level 4 course so yes it’s challenging but it’s also fun.
On leaving school, Karen became an auxiliary nurse and had a number of roles working in the care sector, social services and also as a receptionist at a firm of solicitors. In 2004, with her business partner Stephen Reece-Buck, they founded a dance and fitness studio called Energize Dance and Fitness based in a mill in Burnley. Stephen taught the classes and Karen’s role was administration, PR work and managing all the admin side of the business. Two years ago the mill was demolished and the business moved to its new home at Burnley campus. Alongside her work at the studio Karen has always dedicated any spare time that she had to continuing her selfdevelopment, amassing no less than 7 diplomas and over 40 qualifications since leaving school. Courses covering a range of interests from business and finance to photography, at night school, college, and via distance learning, she is a selfconfessed learning addict. Seven years ago, events took a dramatic turn when during a routine shoulder operation, a nerve block hit the
phrenic nerve in Karen’s neck leaving her with a condition called phrenic nerve palsy affecting her movement down one side, her lungs and also her breathing. Karen now has a registered disability although it’s difficult to imagine anything that could hold this woman back. “Doctors warned that I might be confined to a wheelchair after my operation went wrong.” After time in intensive care Karen was told that she might be a wheelchair user for life. She went on to defy the doctors but her lengthy period of immobility caused her to gain a significant amount of weight. “I had always carried some weight but it escalated dramatically and when I reached size 22 I knew it had now become a serious issue. In a way this was a turning point because I decided that I needed to know more about nutrition. I found a course I was interested in with Focus Training but they explained that I needed to gain a Level 2 Fitness Instructor qualification first. So I did. That was in 2014 and since then I’ve completed my Personal Training Diploma including Nutritional Advisor qualification, GP Exercise Referral Specialist Certificate, Diabetes and Obesity Specialist and now my final Low Back
Personal Training Courses in Edinburgh
Pain Specialist qualification. And, during this time I am delighted to have lost 5 stone, a full 6 dress sizes!” “It has truly been amazing. I can honestly say that I hated school but with the right support, and Focus tutors who have been absolutely brilliant, I have flourished. I have done both part time and full time courses, I completed my Personal Training Diploma in just 4 weeks on a full time course.”
Just as every personal trainer is different so are training providers and you should choose carefully to ensure that you gain a qualification that stands up to scrutiny in the real world. Make sure your qualification is accredited by a national awarding body and that your training provider has a successful track record, a reputation for high quality materials, experienced tutors and a commitment to supporting students throughout their learning.
“My message now is that anyone can do this. There are no limitations. I have the knowledge and skills to teach, other people can do that too if they really want to. My role is to inspire and motivate my clients and I draw on my own personal story to do that.” When Karen first rang Focus Training she feared that, being over 50, she might be too old to start out on a new career pathway but she was pleasantly surprised by the encouragement and support that she received.
Today Karen thrives on giving that same encouragement and support to her own personal training clients: “I want people to feel as good about themselves as I do about myself. I have clients who have lost a lot of weight and are now living a much healthier lifestyle. I hope to help people with anxiety, depression and other conditions to take control of their lives and feel much healthier. I don’t go around running half marathons or jumping around in the gym, I can’t physically do that, but I can still achieve results by using my knowledge and inspiring people.”
Your training provider should not only prepare you to pass your course but also to succeed in your career so do your homework and choose wisely. Focus Training delivers courses at venues throughout the UK and is bringing a range of gym instructor and personal trainer qualifications to Edinburgh so now you can attend a local venue to complete the practical part of your course. Start your journey by chatting to our knowledgeable and friendly course advisors. For more information, visit www.focus-training.com or call free on 0800 999 6664.
What next for Karen? Well she intends to keep on learning and as long as Focus Training has more courses lined up, she’ll keep on coming back for more. www.ehfitness.co.uk
SATURDAY 3RD & SUNDAY 4TH DECEMBER 2016 Inverleith Park, Arboretum Road, Edinburgh, EH3 5NZ 100% OF ALL THE MONEY YOU RAISE GOES DIRECTLY TO YOUR CHARITY!
5k & 10k Runs (Sun Only) Charity Walks (Sun Only) » Santa Grotto » Live Music » Food & Drink » Gift Stalls » Santa Parade with real reindeer » Entertainment for all the family and much more... Support your local charity!
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5k START TIME 09:30AM Time and positions will be recorded. Special prize for 1-2-3 male and female runners. Goody bags and bespoke medals for all runners.
COME AND JOIN US AT INVERLEITH PARK, EDINBURGH SUNDAY 4th DECEMBER 2016
Enter online: www.greatscottishevents.org.uk
10k START TIME 10:30AM Time and positions will be recorded. Special prize for 1-2-3 male and female runners. Goody bags and bespoke medals for all runners.
Carnethy HRC runner, Jonny Muir, enlightens us on the beauty and camaraderie to be found in the sport of hill running and provides his top five tips on getting started. Some years ago I was running in the Eastern Fells of the Lake District. As I descended a mountain called High Street, I passed a walker. He shook his head. ‘I don’t know how you do it,’ he shouted incredulously into the breeze. I smiled. Encumbered by boots and bag, I wondered the same: How do you do it? I know what you might be thinking: you are with the walker on this one. Running is hard enough. Why increase the struggle by adding hills and mountains? The prospect is absurd. Nonetheless, hear me out.
I was a walker once. When I first started going to high places, it was to walk, never to run. Had I seen a mountain runner, I would have been as incredulous as the Lake District walker when faced by me. Despite being a runner since school and a marathoner at 18, I did not link the concept of running and mountains until my late twenties. Fortunately, it was not too late. My epiphany came when I was still living in England. Standing on the lower slopes of Herefordshire Beacon, I looked up to see a runner on the ridge silhouetted against a darkening sky. It was
“This sport is about connecting with nature and testing your physical and emotional limits” beautiful. I desperately wanted to swap places with the silhouette.
unrestrained. They can roam at will, knowing no bounds.
Romance became reality in my first hill competition: the 10-mile Snowdon International Race. I ran uphill for as long as I could, for longer than I thought I could. The adrenaline rush upon summiting was Amazon-like in its surge, far greater than anything mere walking (or road running) could conceive. Then the ability to go from top to bottom in half an hour was a revelation. Running in the hills, I realised, simply involved a switch in mentality.
But running is ultimately only part of what hill running entails. This sport is about connecting with nature, about testing your physical and emotional limits, and for marvelling at the giddy notion that a few minutes ago you were down there and now you are up here looking down at the world. More than anything, this pursuit is real. In a world where performance-enhancing drugs and sport is entwined, hill running is something you can believe in.
The joy of running is found in its simplicity; take running to the mountains and that joy multiplies. When hill runners look at maps, the possibilities become endless. It is the perfect mode of transport through Scotland’s mountains: fast enough to cover significant tracts of land, yet slow enough to glimpse everything on the way. And while the road runner is ruled by the constraints of concrete, the hill runner is free and
Tradition dictates that the Greenmantle Dash, starting from the Borders village of Broughton, is held annually on the second day of January. I met David Brown, a member of Tinto Hill Runners, after the 2016 race. ‘Best-thing- worstthing I’ve ever done,’ he announced. It was David’s fourth Greenmantle Dash; he had got progressively slower in each attempt, with 11 minutes separating his debut to today where he
had finished 85th in a field of 90. But that was not the point. ‘You have to be mad,’ was the 52year- old’s retort when I asked him why he ran in the hills, why anyone ran in the hills. ‘The other thing is the camaraderie.’ David was running with a woman called Kirsty, he told me, who overtook him on the steep ascent. He caught her on the road to Broughton, geed her on when she said her hips hurt, and – with a competitive streak overcoming chivalry – snuck in front of her at the finish line. Kirsty did not mind. ‘She gave me a cuddle at the end. What a laugh!’ Standing close by in the village hall was Andrew Douglas, an entirely different breed of athlete. Brought up in Caithness, the Inverclyde AC runner was aiming to compete in the European and World championships of hill running in 2016. He was clutching something that would be of very little help in that respect: a crate of Broughton Ale, presented to him as the race winner.
I asked him the same question I had posed to David. ‘The attraction of hill running is going to different places and having fantastic scenery,’ he said, ‘but in terms of the racing and the guys you race against, there is a community spirit, a camaraderie, that you don’t really get with track running. Track running is quite intense; people are focused and don’t really socialise much with each other. In hill running you feel like you are all in it together. You can race seriously, but afterwards or beforehand you can have good chat and good banter with the other guys. That’s what makes it really enjoyable.’ ‘And the view?’ I ventured. During the climb, a flash of light had drawn my gaze from the ground to the sky. A shaft of sunlight was bursting through grey clouds. It was beautiful. But in an instant, my eyes snapped back to mud. ‘In training you can go out for a run and appreciate the scenery and surroundings. It feels like you have left all your normal life behind and you can just be at one with nature.’
I looked up to see a runner on the ridge silhouetted against a darkening sky. It was beautiful. I desperately wanted to swap places with the silhouette 24
Five steps to becoming a hill runner Step one: Find a hill
Step four: Join a club
Edinburgh’s geography is unique. There are hills within running distance of much of the population. To the west is Corstorphine Hill; to the south is Blackford Hill, Braid Hill and the twin peaks of Craiglockhart. Close to the city centre is the inimitable Arthur’s Seat. Further afield, but very close to the Edinburgh bypass and the Edinburgh-Biggar road, are the Pentlands. The hills are closer than you think: the summit of Allermuir in the northern Pentlands is just a mile from the Swanston road end.
A thriving Edinburgh hill running scene is dominated by two clubs: Carnethy and Hunters Bog Trotters, although other city-based clubs also have hill running cliques. Some of Britain’s best hill runners have donned the vests of Carnethy and HBT, but the clubs ultimately remain inclusive, catering for all abilities and beginners. Visit their respective websites for details about training.
Step two: Take your time Even the very best hill runners walk up steep slopes. Sometimes it is simply more economical. To maintain the momentum of uphill running is a mental battle. Keep your stride short, look ahead to pick out the best lines of ascent, and try to run slightly within yourself. Hill running is a skill that, like anything else, demands practice. The more time spent experiencing descents and crossing rough, uneven ground the easier it will become. Step three: Like Andrew Douglas, enjoy the view You do not have to climb very high or for very long to reap the rewards of your efforts. Even at 157 metres above sea level, the view from Easter Craiglockhart Hill, my closest summit, is extraordinary. Edinburgh is laid out before the onlooker. The higher you go, the better it gets. From Allermuir, even Arthur’s Seat looks puny. The view stretches to Bass Rock, along the sweep of the Firth of Forth to the bridges, framed with mountains beyond.
Step five: Enter a race Hill races are legendary for three reasons: their camaraderie, their affordability and their nononsense approach. Do not expect a medal or a goodie bag. Do not expect a patronising health and safety lecture. Do expect a table groaning with cakes. Do expect to chat about your shared experience, for – regardless of speed and ability – you all ran up that hill, waded through that bog and got soaked by that cloudburst. Local races still to come this year include the Baddinsgill Round (August 28) Pentland Skyline (October 9). See www.scottishhillrunners.uk for a full calendar. Jonny Muir is an Edinburgh-based author and runs for Carnethy HRC. He is currently writing a book on Scottish hill running and racing. Read his blog at www.heightsofmadness.com Twitter: @MuirJonny
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The CrossFit Experience Following on from the introduction to CrossFit which appeared in Issue 2, Jonny Elliott of CrossFit MTS in Edinburgh gives us his take on what’s involved. To get a true CrossFit experience, training at a recognised CrossFit affiliate is crucial. I have been around the traps as far as training is concerned for 20 years now, and short of a professional sports team’s weight room, you are simply not going to find a similar environment. Firstly, the coaching you will receive will be dedicated to mechanics, consistency and then intensity. People can easily find videos on YouTube of people going crazy with barbells, pull ups and box jumps. But any coach worth their salt will see to it that the criteria of mechanics, consistency and intensity are fulfilled in that order. Yeah, we want you to move fast, but we want you to move safely and efficiently. Secondly, and building on that first point, creating intensity is something that is cultivated through the community aspect of CrossFit. We turn the music loud. We encourage you to express yourself; shout about your PR’s (personal records) celebrate your achievements! But, most importantly, during that one hour of the day you have the chance to throw down with 20 of your brothers and sisters and come together in the like minded pursuit of getting fitter and healthier each time you come together. When you finish a WOD (workout of the day), and you look your friend in the eye and high five them, you garner a greater respect for each other and build a stronger community.
if you’re trying to complete “Filthy 50” (a well known CrossFit WOD). In our boxes everyone has the dedicated equipment and space to facilitate this. It’s always going to be hard replicating the desired effect of training at a real CrossFit “box” but if you fancy trying it at home, here is a simple taster session: 20min AMRAP (As Many Rounds / Reps As Possible in 20 minutes) of the following: • 10 Push ups • 10 Air squats
= 1 round
• 10 Alternating lunges Try and shoot for 1 round per minute, to finish with a nice round score of 20 rounds. If you would like to know more, please check us out at www.crossfitmts.co.uk Readers of the online version of the magazine can click on the video still image below to watch footage from CrossFit MTS. Alternatively, visit YouTube and search for CrossFit MTS.
Finally, equipment. While most commercial gyms have a lot of the equipment we use in the box, it can often be hard to monopolise a barbell, a kettlebell, a box jump box, and a pull up bar www.ehfitness.co.uk
Cough With Confidence... Sneeze With Ease If you’ve ever felt that your pelvic floor muscles are letting you down then you simply must read on. Fiona Brown enlightens us on the causes and cures. Most people may not realise, but the reason your pelvic floor stops working as well as it could most probably relates to inefficient abdominal muscles coupled with the resulting bad posture. We realise that this is a very delicate subject but it’s also one which you cannot afford to ignore. The good news is it’s never too late to strengthen these offending muscles...you just need to know what to do. If your pelvis is not in good alignment it follows that your pelvic floor will not be able to operate efficiently. A well taught Pilates class should focus on teaching you how to stand with perfect posture which will give your pelvic floor muscles a fighting chance of doing the job they were designed to do. Here are some easy to follow instructions on how to stand in perfect alignment: 1. Stand with your feet hip width apart – in line with your hip bones 2. Keep your knees soft 3. Focus on your abdominal muscles, pulling navel to spine 30% 4. Visualise that your pelvis is like a bucket full of water – perfectly level – millpond 5. Lengthen your neck from the base of your skull, gently retracting your chin 6. Slowly shrug your shoulders towards your ears before sliding your shoulders down and very slightly back and at the same time lengthening through the back of your neck
7. Now apply an imaginary sticking plaster across your shoulder blades to keep them in place 8. Stand tall as if lifted by a helium balloon on the tip of each ear 9. Maintain the length in your spine – imagine a gentle tug of war between the base of your skull and tailbone 10. Maintain the natural curves in the spine, particularly in the lower part of the back 11. Spread your body weight evenly over four points of each foot 12. Breathing is vital! Try not to hold you breath while concentrating on all these instructions
After you have achieved this alignment – and are still breathing – breathe in gently and, as you exhale, imagine an elastic band pulling your hip bones together. They won’t actually move but the sensation of pulling on these muscle fibres will help to hold your pelvis in place if you are standing correctly. When you have mastered this feeling you should be able to sense that your pelvic floor is lifting. If your pelvis is not perfectly aligned this cannot happen. It is an ongoing challenge to keep your spine long, your shoulders down and slightly back whilst lengthening through your neck. All this re-alignment allows your body to function optimally at which point your pelvic floor, which is linked to your abdominal muscles by way of connective tissue, will begin to contract. As you have found out if you have tried all the above instruction, it is not easy and at times feels quite unnatural. Practice makes perfect so keep trying, little and often, and soon you will feel you have regained some control. For the record, badly performed curl ups will only undo all this hard work! If you are encouraging your back to press into the floor while executing a curl-up, all the intra–abdominal pressure will make your abdominals dome upwards putting downwards pressure on your pelvic floor. Fiona Brown is a Fitness Education Specialist and Technical Expert whose career in the fitness industry spans 30 years. She is the Principal of The EnergyWise Academy and Founder of Realistic Pilates.
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Post-holiday Health Kick The summer holidays are a great time to ‘live-a-little’ and spoil yourself. However, soon after stepping off that plane the signs of over-indulgence may start to show. Sugary cocktails and mid-afternoon snacks by the pool sound familiar? It’s time to get back on the bandwagon and re-prioritise your healthy habits with certified nutrition coach, Michael Ulloa. It’s important not to dwell too much on the unhealthy choices you might have made on holiday and instead look forward to organising your food and exercise regime. For a lot of people, the first thing that comes to mind after a hectic holiday period is a quick fix, which can lead people to pursuing a ‘detox’. If you only remember one thing from this article then this is your takeaway message: “detoxes” don’t work and are potentially a big waste of money. The human body is awesome and perfectly self sufficient. It has its own built in detoxing system which comes in the form of your liver and kidneys. The multi-million pound detox industry makes bold claims about their products, with very limited evidence to back them up. They are either glorified fasting diets, a concoction of questionable supplements, or welldisguised laxatives. You don’t need a branded tea or a pretty packaged shake to get you back to full health.
So if a detox isn’t the answer, how do you start to get things back on track? Instead of thinking of a short-term quick fix, focus on long-term behavioural changes that are realistic and maintainable. Start with a small change and once that has become a habit, make another change. Trying to change too many things at once is difficult and can lead to failure. The old saying ‘slow and steady wins the race’ has never been more true.
“if cutting alcohol out of your diet is a struggle, opt for spirits with low-cal mixers”
“the first thing that comes to mind after a holiday is a quick fix”
Healthy meal ideas to add to your repertoire HIGH PROTEIN CHICKEN SOUP 1. Heat oil in a pan. Add onions and gently fry for five minutes 2. Add garlic, ginger and chillies. Cook for a further 10 minutes 3. Add chicken stock and bring to the boil 4. Place chicken breast in pan and poach until cooked through 5. Once cooked, shred chicken and return to the pan 6. Add rice noodles and cook for three to seven minutes, until noodles are soft through
SALMON & MIXED VEGETABLES (serves 2) 1. Pre- heat oven to maximum temperature 2. Par-boil some broccoli and green beans for two minutes 3. Toss the green veg and a handful each of cherry tomatoes and green pitted olives in a little olive oil and season well 4. Tip onto a foil-lined baking tray 5. Coat two salmon fillets with olive oil and seasoning and place on the baking tray with the veg 6. Place baking tray in the oven and cook for 10 minutes 7. Finish with a squeeze of lemon www.ehfitness.co.uk
HEALTHY HUMOUS DIP Add the ingredients below to a food processor. Whilst the food processor is on, slowly drizzle in three tablespoons of extra virgin olive oil. • One 400g can of chickpeas • Half a teaspoon of crushed sea salt • One crushed garlic clove • Two tablespoons of tahini • Two tablespoons of freshly squeezed lemon juice
My top tips for getting back on track INCREASE PROTEIN CONSUMPTION
INCREASE WATER INTAKE
Water plays a key role in a variety of bodily processes. Your kidneys are responsible for flushing toxins from your body. In order for your kidneys to function effectively they need to be adequately hydrated. The European Food Safety Authority recommends that men consume 2.5 litres of water a day whilst women should aim for 2 litres. If you are exercising regularly, then this requirement increases. Water is needed to break down fat deposits, so if you are looking to drop body fat, your requirement increases even more. Eating a higher protein diet? Your requirement increases. You get the point. Make sure you always have a bottle of water to hand and drink plenty with every meal. Water is vital to long-term health, so what are you waiting for? Drink up.
If shifting a few holiday pounds is your goal then cutting out alcohol will help you reach your goal more quickly. When you consume alcohol, your body prioritises it and halts the breakdown of fat. The fat will sit in your liver until all alcohol has been processed. If you are going to drink, little and often is preferable over binging. Along with the alcohol content, don’t forget that most alcoholic drinks contain a vast number of calories. A pint of beer can contain the same amount of calories as a large slice of pizza. A drinking session has the potential to leave you with a large surplus of calories. The result is weight gain. If you find cutting alcohol out of your diet a struggle, opt for spirits with low calorie mixers. Gin and slim tonic or vodka and soda are good examples.
Beneficial for weightloss and weight maintenance, protein is primarily used for growth and repair. It increases satiety, filling you up more than the other macronutrients. Your body uses more calories to break down protein and it helps balance blood sugar levels. This should stop you reaching for a mid-morning or mid-afternoon snack to keep you going. Aim for every meal to have around 20 grams of protein, such as one salmon fillet, one chicken breast, a can of tuna or two to three large eggs. If you are vegetarian or vegan, aim for a mixture of vegetable protein sources to ensure that you are getting all the essential amino acids your body needs to function optimally. Meat-free meals may contain a mixture of rice and beans, quinoa salad with beans, humous with pitta bread or tofu with rice.
KEEP TRACK Some may think a food diary is a lot of effort but tracking apps, such as ‘MyFitnessPal’, make it easier with their extensive catalogue of foods and barcode scanner. It doesn’t need to be something you do longterm, but it can be a great starting point to get you used to how many calories are actually in your food and drinks. Write down everything you consume for one week and be honest with yourself. No one might have seen you scoffing that chocolate bar on the drive home from work but your body certainly felt the calorie hit. How many portions of fruit and veg are you eating every day? How many sugars have been added to your tea in the past week? A food diary can be a great way to see where you can make easy improvements to your diet.
A BALANCED PLATE
We aren’t often on the lookout for charging elephants or attacking sabre-tooth tigers. If we go back to a time when these scenarios could have occurred, stress was a rather handy response. In modern society stress can negatively affect our health. When we are stressed, our body releases fat into the bloodstream as an energy source, expecting us to fight or run away (fight-or-flight). When this fat is not used up, as the body intended, it has a tendency to be deposited around our tummies. This is linked to higher risk of cardiovascular disease, type 2 diabetes and high blood pressure, to name but a few. Meet with friends. Take a hot bath with some scented candles. Get a massage. Whatever it is that relaxes you, go for it! Make time for you.
A well-balanced diet should contain all three macronutrients: protein, fat and carbohydrate. Fat does not make you fat and carbohydrates certainly aren’t the bad guys. Completely cutting out one of these groups isn’t necessary or healthy. Weighing out food portions is a very accurate way of monitoring food intake, but here is a quick reference guide for how your plate should look for each meal: • Protein – a palm sized portion for women, two palm sized portions for men • Carbohydrate – two servings of vegetables with every meal with a fist-sized portion of another carbohydrate e.g. rice or quinoa • Fats – a thumb sized serving
Michael Ulloa is a Certified Nutrition Coach and PT with Finely Tuned Fitness
Check the label on packaged foods
Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group.
Each serving (150g) contains Energy 1046kJ 250kcal
3.0g 1.3g LOW
34g 0.9g HIGH
of an adult’s reference intake Typical values (as sold) per 100g: 697kJ/ 167kcal
Eat at leas t5
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Per day Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland
Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland
Oil & spreads
Choose unsaturated oils and use in small amounts
2500kcal = ALL FOOD + ALL DRINKS © Crown copyright 2016
© Crown copyright 2016
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SKINNY LAMB CURRY This skinny curry is great when you want to enjoy the full flavours of a lamb curry without the guilty feeling of over-indulging. It’s oozing with flavour and much more figure friendly than an average Indian restaurant curry. You’ll love the taste of the tender lamb and the delicious curry flavours here!
YOU WILL NEED
2h 20 mins
Low calorie cooking spray 1 tbsp. ginger and garlic paste 2 large onions, diced 1 tsp. hot / mild chilli powder (depending on how hot you want it!) 1 tbsp. garam masala 4 ripe tomatoes, roughly chopped 1 tbsp. tomato puree 1 tsp. flaked sea salt ½ tsp. caster sugar 300ml lamb stock 1 cinnamon stick 2 bay leaves 600g lean lamb leg steaks, cubed and with as much fat trimmed off as possible Chopped fresh coriander to garnish
Spray the bottom of a large casserole dish about 8 times with the low calorie cooking spray then heat the dish on a hob, on high heat, until the cooking spray begins to bubble then turn the heat down to a medium heat.
Puree the mixture to a paste in a blender or food processor.
Add the ginger and garlic paste then the diced onions and sauté the onions until soft for about 8 – 10 minutes. Add small amounts of hot water if the mixture begins to stick.
Add the paste back to the casserole dish, add the stock, cinnamon stick and bay leaves.
Turn the heat back on, bring to a boil and then turn down to simmer, with the lid on for 15 minutes.
Remove the cinnamon stick and the bay leaves.
Stir in the chilli powder, garam masala, chopped tomatoes and the tomato puree and cook for about 10 minutes until soft. Again, add small amounts of hot water if the mixture begins to stick.
Add the lamb, put the lid back on and cook for 1 hour 30 mins, stirring the curry every 15 – 20 minutes or so. Top the curry up with hot water if necessary during this period.
Stir in the salt and sugar. Turn off the heat and allow to cool a little.
Serve the curry garnished with chopped fresh coriander and some basmati wholegrain rice
Visit http://neilshealthymeals.com/ for more tasty recipes like this
SMOKED HADDOCK FISHCAKES WITH POACHED EGG & MUSTARD SAUCE These delicious home made smoked haddock fishcakes are coated in wholemeal breadcrumbs and then oven baked, making this a much healthier fishcake than if they were fried. After baking them they’re topped with a fresh poached egg and then coated in a sensational low fat mustard sauce. Home cooking and healthy cooking at it’s very best. YOU WILL NEED
For the Smoked Haddock Fishcakes 275g white potatoes suitable for mashing 300g thick white fish fillets 100g smoked haddock fillets 2 tbsp. Worcester sauce 4 finely chopped spring onions Low calorie spray oil 5 large eggs 100g wholemeal breadcrumbs For the Mustard Sauce 100ml skimmed milk 15g corn flour mixed with 2 tbsp. cold water 1 tbsp. mustard powder Salt and pepper to season 1 tbsp. white wine vinegar
2. 3. 4. 5. 6. 7. 8.
Peel and cut the potatoes into chunks. Put the potatoes into a large saucepan of cold water and bring to the boil then simmer until the potatoes are soft enough for mashing. Place the fish fillets in a poaching pan with cold water. Bring to the boil and then simmer until the fillets are soft enough to be flaked. Drain the potatoes, return them to the saucepan and mash them before seasoning with salt and pepper. Drain the fish, flake the chunks slightly with a fork and then add to the saucepan with the mashed potatoes. Add the Worcester sauce and the chopped spring onions and stir everything well together. Preheat oven to 220C Fan or Gas 7. When the mixture is cool enough to handle, beat one egg in a small bowl and make 4 patties from the mixture. Dip the patties into the egg, making sure they are coated all over and then into the breadcrumbs, also completely coating all over.
9. 10. 11.
12. 13. 14. 15.
Spray a baking tray with the Low cal spray oil. Place the patties onto the baking tray and cook in the oven for 15 – 20 minutes until golden brown then remove from the oven to cool. Make the mustard sauce by putting all the sauce ingredients into a small saucepan and bring to the boil then simmer and stir constantly until the sauce thickens. Then remove from the heat. For the poached eggs, bring a medium pan of water to the boil and add 1 tbsp. white wine vinegar. Crack the remaining eggs into cups, then gently put the eggs into the boiled water and when they begin to float they are ready. Place the fishcakes onto plates, top with the poached eggs and then place 1 – 2 tbsp. of the mustard sauce over each one. Serve with a mixed green salad with tomatoes and pepper.
Visit http://neilshealthymeals.com/ for more tasty recipes like this
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In the next issue... YOGA & PILATES Over the past few decades, yoga and Pilates have become increasingly popular and there’s now a huge choice of dedicated studios and fitness classes throughout Edinburgh & the Lothians but do you know the difference between the two? EH Fitness examines and reports on the benefits of each.
INJURY RECOVERY & EXERCISE So you’ve had, or are suffering from, an injury and you’re desperate to get back to training. We consult the specialists on the Do’s and Don’ts of exercising through an injury, what help is available to assist the recovery process and how to safely return to training.
FITNESS CLOTHING Whether you’re hitting the gym, cycling, attending a fitness class or working out at home, it’s important to choose the right gear for your activity as your workout clothes do more than just make you look good - they can help increase your performance. We look at what you should consider when buying.
If you’d like us to consider your news story, new product launch or press release for inclusion in our next issue, email the details to EHFitness@gladstonemedia.co.uk COMPETITION WINNERS The winners of the Flare Clothing Co. competition which ran in Issue 2 of EH Fitness magazine are Claire Chapman and Kelvin Donaldson. Well done guys - enjoy your prizes courtesy of our friends at Flare Clothing Co.
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