Eh Fitness Magazine - Issue 1

Issue 01 April 2016

FREE

FITNESS INDUSTRY In good shape?

PERSONAL TRAINERS Why you should have one YOGA 8 reasons for

you to love it

NUTRITION Clean eating, meal replacement diets & tasty recipes

FREE GYM TRIAL AT NUFFIELD HEALTH

WIN

TICKETS TO THE SCOTTISH POLE DANCE AND AERIAL CHAMPIONSHIPS

The dedicated health & fitness magazine for Edinburgh & the Lothians

Welcome Publisher Mark Eaton ehfitness@gladstonemedia.co.uk

Admin/Subscriptions Diane Reid admin@gladstonemedia.co.uk

Design Mad Creative www.mad-creative.co.uk

Welcome to the launch issue of EH Fitness magazine – a brand new publication produced exclusively for the people of Edinburgh and the Lothians who have an interest in maintaining or improving their health and fitness levels and general well-being.

Like many people, I’ve fallen in and out of love with keeping fit time and time again and earlier this year I realised that the national glossy fitness magazines we all buy to help with our knowledge, goals and motivation were actually de-motivating me. I mean, look at them – they’re loaded full of images of pumped up guys and super toned women. Striving for that ‘super-body’ simply isn’t realistic for many of us, me included. What I wanted was a magazine that provided information on nutrition, lifestyle, fitness advice and workout tips for the Average Joe – or Joan – but there was nothing out there.

So, EH Fitness magazine was born and here we are.

Within our pages we want to encourage local people to get active and stay that way and every issue of EH Fitness will strive to inform, educate, entertain and motivate you, the reader.

As Publisher, I truly hope you enjoy our first issue and would love to receive your feedback, comments and suggestions because our ambition is for the magazine to truly reflect the wants and needs of you. Email me using the address to the left and please connect with us on social media to keep up to date with the latest happenings in the world of health and fitness in Edinburgh and the Lothians.

Happy reading!

EH Fitness magazine is published by:

All contents copyright Gladstone Media Ltd. All rights reserved. While every effort is made to ensure accuracy, no responsibility can be accepted for inaccuracies, howsoever caused.

No liability can be accepted for illustrations, photographs, artwork or advertising materials while in transmission or with the publisher or their agents.

GLADSTONE MEDIA

BESPOKE PUBLISHING

Publishing House, 85 Gladstone’s Gait, Bonnyrigg, EH19 3GA 0131 663 5305 | www.ehfitness.co.uk | www.gladstonemedia.co.uk www.ehfitness.co.uk

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Contents 6 FITNESS INDUSTRY Just how fit and healthy is the fitness industry?

8 NEWS Round-up of local news 15 YOGA Improved flexibility and mental well-being‌ just two reasons you should love yoga 18 CLEAN EATING What is it exactly?

22 PERSONAL TRAINERS Could a PT take your fitness to the next level?

26 BODYWEIGHT EXERCISES Brian Fernie shares his top five 32 MEAL REPLACEMENT DIETS A good alternative to a nutritious meal?

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SPECIAL OFFER

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a Transformation Session, includes Recipe Book and 28 day Meal Plan

Small group Personal Training programmes to transform your body and mind, giving you the confidence, knowledge and motivation to lead a longer, healthier and happier life.

Do you...

Lack the motivation to really make the changes that you want?

Want to gain control over your eating habits?

Feel turned off and demotivated by impersonal gym memberships?

Lack encouragement and support from others?

Apply for a Free Strategy Call to kickstart the new you www.insideout-pt.co.uk/strategy-call/

Healthy mind, healthy eating and healthy body...this amazing team will help you achieve all this in your daily routine.

Incredible motivation and support is provided by the coaches (and the other members!)...I love it and would recommend it to anyone whatever your goals may be! – Lorna – Inside Out Personal Training

180 Grange Loan, Edinburgh EH9 2EE

www.insideout-pt.co.uk

Phone: 07763 834718 Email: stevie@insideout-pt.co.uk

PTInsideOut

FEATURE

The Fitness Industry...

In Good Shape?

At a time when there’s a huge choice of local personal trainers, gyms, spas, boot camps, sports clubs and fitness studios vying for you to become their client and help you on the road to a healthier, fitter lifestyle, Mark Eaton turns the tables to check out just how healthy the fitness industry actually is.

“Over the past two years, 368 new public and private fitness facilities opened”

When the economy was hit in 2008, the fitness industry certainly felt the impact and while people – me included – were prepared to keep paying through the nose to have the latest smart phone on contract and subscribe to 1,000 TV channels, many weren’t happy about keeping their gym membership going. Direct debits were cancelled and rather than find an alternative to the gym, we trudged home from work, complained about the sad state of affairs and ate processed foods which made us too lethargic to even research local fitness activities, never mind take part in any.

But we’ve moved on and, as a nation, we’re probably now more in tune with our health, fitness and general well-being than we have been for a long time and, as a result, the fitness industry is looking very healthy indeed.

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According to the 2015 State of the UK Fitness Industry Report published by The Leisure Database Company, one in every eight people in the UK are now members of a private health and fitness club or a publicly-owned fitness facility and that’s an increase over the previous year.

FEATURE

Of course, being a member of a gym or fitness studio is one thing… actually being committed to going regularly and investing in your health is another and we all know someone – or we are, or have been, that someone ourselves – who pays our fees but has a stockpile of excuses for not going: can’t find the time; busy at work; too tired; family duties; the list goes on. However, if there’s one excuse we can’t have, it’s a lack of facilities.

Over the past two years, 368 new public and private fitness facilities opened which has increased the total number of fitness facilities in the UK to 6,312. One sector which contributes strongly to these figures is low cost private gyms which now account for 24% of the private sector membership. Add to this the huge number of boot camps that have sprung up in local parks, walking groups, cycling clubs, buggy gyms, etc. etc. and it really

is difficult not to live or work in the locale of some club or group that can help you achieve your goals of a healthier and fitter lifestyle... and that’s great for the fitness industry and for us as individuals!

With the combined increase in facilities and member numbers, the total market value of the fitness industry in the UK is now estimated to be a whopping £4.3 billion and as more and more of us recognise the need to live a healthier, active lifestyle, this number will only get bigger.

“1 in every 8 people in the UK are members of a fitness facility”

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NEWS

Xcite-ing New App A new free app from Xcite West Lothian Leisure has been launched which allows you to track your fitness progress, save your workouts and monitor your fitness goals. With the ‘My Xcite’ app, all your workouts at Xcite gyms are automatically recorded and the data on your Technogym Key system is updated... you can also add in other indoor and outdoor activities as you go including housework, mowing the lawn, even playing with the kids!

Measured by ‘MOVES’ the scores are independent of body weight so are a more effective way of comparing your activity levels to those of your friends. Via the app you can access your activity data, see your results and review your progress.

My Xcite also links to Fitbit, Strava, Mapmyrun, Garmin, Myfitnesspal, Polar, Swimtag and more health apps allowing you to access all your lifestyle data in the one place, ideal if you like to crunch the numbers!

Download your My Xcite app from the App Store and Google Play.

Future Sports Coaches Are you, or do you know, a young person aged 16 – 24 with a passion for sport who isn’t currently engaged in education, employment or training and can commit up to 16 hours per week for 21 weeks?

“INCREDIBLE...I ‘DARE’ you to try!!” *Facebook review 2015 Holiday or wedding coming up?

Signed up for a race – distance or obstacle? or Need to improve your health, confidence & worried about that increasing waist size?

Contact Dale at DARE Fitness to arrange a friendly meet up and chat.

No obligation! dale@darefitness.co.uk 0770 376 7934

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Edinburgh Leisure are looking to recruit motivated, enthusiastic and reliable individuals who meet this criteria for the 2 Your Future project which provides sports coaching experience in athletics, football, gymnastics, badminton and trampolining; structured sports coaching sessions and the opportunity to participate; National Governing Body coaching qualifications and advice and guidance on accessing further education and training.

For more information and an application form, visit: www.edinburghleisure.co.uk

NEWS

Europe’s First Luxury Sleeper Bus Cycling Tours Velodreams Cycling Tours has recently launched their booking website for a new concept in cycling tours.

If sleeping on board a luxury tour bus while you travel and waking to be surrounded by various Tour de France classic cycle routes and regions is something you would relish then this is for you.

Edinburgh entrepreneurs, Kenny Valentine – a keen fitness fanatic, personal fitness coach and cyclist – and business partner Derek Crosbie have formulated the initial Velodreams tour of French routes. Stops include Fontainebleau, Mount Ventoux, Alpe d’Huez, Col de la Croix de Fer, culminating in the glorious Champagne region of Eperney. Guides and support vehicles are provided and Velodreams provide safe transfer and storage for owners’ bicycles.

Tours run every week from Sunday to Sunday and are aimed at individuals, cycling clubs and corporate groups.

Visit www.velodreams.co.uk for more information.

Free Gym Trial For EH Fitness Readers Our friends at Nuffield Health are offering all EH Fitness magazine readers a free trial at their Edinburgh Fitness & Wellbeing Gym where they have a dedicated team of trained fitness experts on hand to support, educate and motivate you to succeed in meeting your personal goals. Members not only have access to the latest gym facilities

but to an array of exercise classes including Yoga, Pilates, GRIT and SwimFit plus a range of health services including Physiotherapy, Meet Our Expert events and Nutritional Therapy.

To claim your free gym trial, call Nuffield Health Edinburgh on 0131 516 9450 or visit: www.nuffieldhealth.com/gyms/edinburgh

MASSAGE WEIGHT LOSS SPORTS INJURIES 1-1 PERSONAL TRAINING LOW BACK PAIN MANAGEMENT

07766 310 926 WWW.DCL-FITNESS.CO.UK www.ehfitness.co.uk

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NEWS

Scottish Pole Dance and Fitness Convention Edinburgh For anyone interested in pole dancing, massage, twerking, aerial yoga and much more, a visit to this event in Edinburgh is a must. Taking place over 2 days – Saturday 30th April and Sunday 1st May – and also including the Scottish Pole Dance & Aerial Championships on the Sunday evening, it’s a great way to try out new activities and with 25 workshops per day to choose from, there’s a lot to see and do.

For more information and to purchase tickets, visit: www.goeswell.co.uk/spdfc

WIN TICKETS

To enter our competition to win a pair of tickets for the Scottish Pole Dance & Aerial Championships, subscribe to our digital magazine by emailing us (EHFitness@gladstonemedia.co.uk) and put the words DIGITAL SUBSCRIPTION in the header. That’s all.

We’ll pick a winner at random on Friday 22nd April.

SYNRGY 360 Classes for Craiglockhart The newly refurbished Craiglockhart Leisure Centre is now offering classes using the SYNRGY360 group training system. Edinburgh Leisure Fitness Manager, David McLean said: “The SYNRGY360 station gives customers the opportunity to try a new group fitness regime in a gym setting, whilst working out to their own level.”

Three different classes are offered: 360 Burn – A high intensity 30 minute circuit workout incorporating new woodway treadmills, Matrix bikes and water rowers. These classes aim to improve aerobic fitness, strength, power, coordination and endurance; 360 Warrior - An express high intensity 30 minute circuit workout including martial art inspired movements

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and functional exercises where movements will include punching, crawling, throwing, kicking and various other body weight exercises; X-Trainer Using the cross trainers these classes will include sprints and recovery periods as well as distance challenges and races. It also combines strength and conditioning work interspersed with the cross trainer sections.

NEWS

Scotland’s First Aerial Pilates Training Course Debbie Robbins, who has taught Pilates in Edinburgh for the past 13 years and toured Scotland in October 2015 as part of the ‘Scottish Mental Health Arts and Film Festival’, is launching the first ever training course in Scotland for ‘aerial Pilates’. Three years in the making, and with aerial training growing hugely, Debbie is keen for this course to inspire other Pilates instructors to get involved from a different perspective. For more information, visit: www.aircontrolpilates.com

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Women's only fitness studio in Bonnyrigg, Midlothian Range of fitness classes (Spinning, TRX, Studio Weights, Tums Bums and Thighs and Kettlecise) One to one Personal Training and group Personal Training within a private fully equipped free weights Personal Training Suite Nutritional seminars and online Venus Fitness group support Memberships available or pay per class/session Transform your body in a fun, private and sociable environment

0131 605 0102 07923 323 181

info@venus-fitness.co.uk www.venus-fitness.co.uk

Dalhousie Business Park, Carrington Road, Bonnyrigg. EH19 3HY

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NEWS

CrossFit JXL has now opened in Musselburgh’s Newhailes Business Park bringing the CrossFit fitness regimen developed by Greg Glassman to East Lothian. CrossFit workouts are based on functional movements – the core movements of life – and are performed at relatively high intensity which is essential for results. The constantly varied approach leads to dramatic

gains in fitness and gym owner, Gary McGarva, says his aim is to build a fitness community which thrives in one another’s company and to help members overcome obstacles and celebrate their achievements however small or big.

For more information, visit: www.crossfitjxl.com

CrossFit JXL REGISTER YOUR INTEREST AND START THE NEW YOU

COMMUNITY | PROVEN RESULTS | GROUP CLASSES FOR ALL SKILL LEVELS

BELIEVE | ACHIEVE | SUCCEED Tired of the same routine? Come and experience CrossFit! Whether a beginner or accomplished athlete, all workouts are scalable to your personal fitness level.

Gain strength, power, endurance and get in the best shape of your life whilst having fun!

Come try it out, the first session is FREE.

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

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HEALTH BENEFITS IN NUMBERS

150 MINUTES OF MODERATE AEROBIC EXERCISE EVERY WEEK

STRENGTH EXERCISES THAT WORK ALL MAJOR MUSCLES

2 DAYS

OR MORE PER WEEK

CONTRIBUTES TO

UP TO

UP TO

35%

LOWER RISK OF CORONARY HEART DISEASE AND STROKE

50%

LOWER RISK OF COLON CANCER

UP TO

UP TO

UP TO

LOWER RISK OF BREAST CANCER

LOWER RISK OF TYPE 2 DIABETES

LOWER RISK OF HIP FRACTURE

UP TO

UP TO

UP TO

LOWER RISK OF OSTEOARTHRITIS

LOWER RISK OF DEPRESSION

LOWER RISK OF DEMENTIA

20% 50% 68% 83% 30% 30%

30% 30%

LOWER RISK OF EARLY DEATH

LOWER RISK OF FALLS

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"If exercise were a pill, it would be one of the most cost-effective drugs ever invented" Dr Nick Cavill, Health Promotion Consultant Source: NHS Choices EHFitnessMagazine

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WOULD YOU LIKE TO TEACH PILATES OR YOGA … BUT DON’T KNOW WHERE TO START?

Would it surprise you to learn that Scotland’s leading training academy for Pilates & Yoga teachers is right here in Edinburgh? The EnergyWise Academy.

In the last 10 years we have trained more than 250 Pilates & Yoga teachers to a very high standard… 98% of whom started teaching weeks after qualifying.

Why choose The EnergyWise Academy for your teacher training?   

100% of our tutors ‘walk the talk’ and still actively teach on a daily basis Our accredited QCF qualifications are recognised throughout the UK We are famous for valuing and caring for every student – before, during and even long after your training

Why not turn YOUR passion into a new career Call us now to request an Info Pack - 0131 669 8888 The EnergyWise Academy, The Stables, 38/3 Baileyfield Road Edinburgh, EH15 1NA www.energywiseacademy.co.uk | info@energywiseacademy.co.uk | 0131 669 8888

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FEATURE

8 REASONS TO LOVE YOGA

Guest writer Angela Kukhahn from California tells us what yoga can do for your physical, mental, emotional and spiritual health.

1. Flexibility

3. Pain Prevention

Remember your toes? Isn’t it time you regained the ability to touch them again? Not only does yoga feel good, it’s practical. Going through life with painful stiffness in the muscles causes a host of problems. It’s never too late to regain vitality by stretching your body with yoga!

As The Yoga Sutras so boldly states “Pain that has not yet happened is avoidable”. How you ask? Yoga of course! There are many reasons this is true but, to approach it just from a purely physical standpoint, yoga strengthens and stretches all the muscles of the body while supporting hormonal balance, glandular function and the work of the organs.

2. Strength Yoga finds where you are the weakest and strengthens it in a ‘whole body’ kind of way.

Not only does yoga strengthen the larger muscles, it also strengthens the stabilizing muscles surrounding the major muscles. Yoga works to promote symmetry in the body. An imbalance in muscle strength is sometimes an overlooked cause of painful conditions such as Sciatica and lower back problems.

“Pain that has not yet happened is avoidable”

4. Better Breathing What could be more important than our breath? Without our breath we wouldn’t last longer than a few short minutes. When we deepen our breath, every cell in our body celebrates!

Need I say more? It’s free and it will improve your life tremendously! Breathe!

5. Mental Well-Being Perhaps the most prevalent ailment of the modern world is the plague of being overworked, and overstimulated. We get lost in a fog. We lack clarity. We don’t know who we are, what we want, or where we are going…

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but you’d better get the hell out of our way because we are running late! Often, at times, the simplest things are stressful because of the sheer plethora of decisions we must make. Under the weight of these pressures we begin to crumble. Then one day we wake up and realize that we’ve lost our peace of mind, sense of self, and connection to our bodies. Yoga puts us back on the path. Yoga brings us home.

It brings us back to a place where we can feel things again.

We move past the numbness and disconnection and we remember who we really are.

6. Peace of Mind You are not your thoughts. The constant chatter of the mind will have you running in circles.

In The Yoga Sutras the mind is said to be the chariot with the five senses as the horses wildly pulling at the reins. Yoga gives you the tools to sit in the driver’s seat of your chariot with confidence where in the past you might have allowed your emotions to pull you in every direction.

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FEATURE 7. Stress Reduction Yoga not only physically reduces the stress load put on your body but will also help to induce the bodies own ‘Relaxation Response’. For a lot of people, being in a constant state of ‘Fight or Flight’ is a daily reality. Blood moves away from the organs and vital bodily functions when we are in a state of panic. Unfortunately, this leads to premature aging, a breakdown of the systems of the body, disease and ultimately death. However, our bodies renew themselves on a cellular level when we relax.

More yoga, less stressing, it’s a no brainer!

8. Body Awareness & Appreciation In our culture we may care about the way our bodies look however most of us do not understand the mind/ body connection. It’s ludicrous to believe that we could support good health and stay disconnected from our bodies.

This is even more obvious when there is an injury. A lot of times you will see a strong disconnection from the area of injury. Nothing could be more vital in terms of rehabilitation than connecting to the area of your body that needs your love and attention.

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“More yoga, less stressing, it’s a no brainer” Yoga helps to create a deep connection and sense of your body. Yoga makes you comfortable in your own skin again or maybe for the first time. It makes you feel complete. You start to realize that the body, mind, emotions, and spirit, have to connect for you to truly feel whole.

Angela Kukhahn is a teacher and student of yoga and a keen yoga, health and wellness blogger

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FEATURE

CLEAN EATING

Everyone seems to be talking about eating clean just now but what is it and how do I do it? Dave Ballantine explains.

Clean eating is a term that’s been around for a while and, generally speaking, it means that you’re eating only healthy foods – lean proteins such as poultry or fish, lots of fresh vegetables, some fruit and whole grains.

Think of clean eating as a way to build good habits into your lifestyle and creating good habits that are sustainable means you can achieve long term success.

Here are 7 ways to start eating cleaner now!

Focus on fresh fruit and vegetables.

Fresh produce is nutrient dense. They are high in the vitamins, minerals and fibre your body needs to function optimally, but relatively low calories.

This means you can fill up on slow digesting, nutrient packed foods that keep you fuller for longer and don’t have an excess of calories you aren’t going to use.

Build your meals around a good protein source.

Protein is often under eaten. Your body needs

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at least 1g of protein per kg of bodyweight to avoid a deficiency. The hormones, enzymes and neurotransmitters that your body needs to function well, as well as muscle tissue, are made up of the component parts of the protein you digest. Ensuring your meals are centred round a good protein source, you can ensure an adequate supply of protein throughout the day, helping you feel more satisfied after eating, perform and recover quicker from exercise and function better at day to day tasks.

Eliminate overly processed food as much as possible.

Processed foods aren’t all bad; they allow foods to be packaged and stored for longer and allow us to eat some seasonal fruits and vegetables all year round. Overly processed foods are those food-like products that are ready to throw in the microwave and usually come in a box. Sure they are convenient but almost completely lacking in any nutritional value at all. They also tend to be more calorie dense than their unprocessed counterparts and more moreish therefore easier to overeat.

FEATURE

Cook from scratch more often.

It’s easy to pick up a takeaway or pizza on the way home after a busy day, but you just end up eating overly processed junk that does nothing for you nutritionally. Cooking meals from scratch encourages you plan and buy healthier options ahead of time that are quick and easy to prepare and will give you all the nutrients your body needs to thrive.

Drink more water.

Staying hydrated with water, herbal teas and other low or zero calorie drinks is a simple way to cut unnecessary calories from your day as well as helping you stay hydrated. Good hydration helps maintain good physical and mental performance, aid recovery and improve skin and hair quality.

Think nutrients, not calories.

The balance of calories in -vs.- calories out is important for achieving and maintaining good body composition, but try to think about your food in terms of nutrients not just total calories.

Ask yourself, “Where is my protein source?”, “Where are my carbs coming from?” and “Is my portion size appropriate for my needs?” and you’ll be on your way to building better nutrition habits.

Finally, don’t worry if you mess up once in a while!

We all like a treat now and again, and as long as you maintain your good nutritional habits 80-90% of the time, you can have a little wiggle room to indulge.

Dave Ballantine is a PT who also maintains a regularly updated training and nutrition blog.

“Try to think about your food in terms of nutrients not just calories”

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NOW A 2 DAY EVENT AT

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

THE GREAT SCOTTISH SUMMER RUN

THE GREAT SCOTTISH WALK

THE GREAT SCOTTISH TODDLE

THE GOLDEN MILES

A GREAT FUN WEEKEND FOR ALL THE FAMILY ENTER ONLINE AT WWW.GREATSCOTTISHEVENTS.ORG.UK

NEW RUN FOR 2016!

SPONSORS OF THE

It started life as “The Edinburgh Evening News Charity Walk” in 1968. Now, nearly fifty years later, Great Scottish Events have become one of Scotland’s oldest fundraising events organisers in Scotland. The summer event is now called The Great Scottish Walk & Run Festival and will be held over the 25th & 26th June of this year. It now includes a 5k and 10k Run, plus a 5k Walking Race and is held over a full weekend with a variety of fun activities and entertainment for the whole family.

Over the next year, Great Scottish Events a not-for-profit organisation will hope to raise record amounts of money for many local and national charities, including small voluntary groups. All thanks to the efforts of thousand’s of participants from all ages, abilities and backgrounds within the EH postcode area and beyond.

Terry Crossley – originator of The Edinburgh Evening News Charity Walk and now co-organiser of the Great Scottish Walk & Run Festival said, “The beauty of The Great Scottish Walk & Run Festival is that it includes everyone, even the young and elderly can still take part in the Toddle or Golden Mile Walks.”

Terry also maintains that Great Scottish Events guarantees 100% of all money raised (including the Gift Aid) goes directly to your chosen charity.

The Great Scottish Walk & Run Festival will include; The Great Scottish Summer Run 5k & 10k (chip timing, unique medal, prizes & goody bag) UKA & Scottish Athletics 5k Scottish Open Road Walking Championship Race The Great Scottish Walk 20k & 10k Taking in the iconic sites of Edinburgh & Leith, (all walkers receive a medal and a goody bag) The Golden Mile Walks Walk or Stroll 1, 2, or 3 miles you choose the distance! Open to wheelchair and scooter users too!

The Great Scottish Toddle or children under six years of age and infants in buggies (medals, certificates and great goody bags for everyone) Apart from the various walks and runs on the Sunday, we will be celebrating Armed Forces Day on the Saturday which includes a brand new fitness activity, The Albert Bartlett “Great Scottish Tattie Run!” plus other activities include, a fitness & wellbeing section, Entertainment area, storytelling & kids activities, live music stage, pipe bands, the charity, craft & food village, inflatable assault course, various fun stalls and much more.

Andy Waugh, co-organiser said, “We are a family focussed inclusive event, raising vital funds for charity no matter how large or small. Charities sectors range from Cancer to Animals, Children to Health Conditions, Armed Forces to Research, plus much more - you can take part as long as it is a not-for-profit organisation.”

For further information please contact: Email: info@greatscottishevents.org.uk or Tel: Andy Waugh on 07753 385329.

FEATURE

Personal Trainers Do you need one?

Whether you’re just starting out with exercising or you’ve been at it for years, we all need a little help and guidance sometimes (and the bloke who always seems to be in your local gym proffering his advice to anyone who will listen as he grunts and bangs the weights around maybe isn’t the best person to turn to!). But do you really need to go to the trouble or expense of recruiting the services of a personal trainer and are they worth the money?

Well, some people manage just fine without a PT and if you’re happy with the results you’re getting on your own then it’s nobody’s place to tell you any different, however, for those who want an exercise program designed specifically for them in order to achieve the set goals they have, sometimes a personal trainer may be the solution to get them further down the path of progress and achievement. Here, EH Fitness reveals its top reasons for people to hire a personal trainer.

Don’t Know Where to Start Starting out in any new fitness regime can be daunting... and potentially dangerous. To get the most out of exercising requires knowledge of all the various elements – cardio, strength, nutrition, etc. – and an understanding of how to pull them all together into a schedule that pushes you without overdoing it. By bringing in a personal trainer, you’ll benefit from all their training and experience and will start your fitness journey on the right road... not a dead end.

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Not Getting The Results You Wanted If you find that you’ve been exercising regularly over a period of time but don’t seem to be getting any closer to the goals you’ve set yourself, hiring a personal trainer could be the best decision you make. They’ll analyse your current training and nutritional habits and be able to advise what changes could be made to create a more effective overall program. Importantly, they can also help determine if the goals you initially set are realistic for you.

Bored With The Same Old Workouts If you exercise regularly, there’s a good chance you more or less repeat the same workouts week in, week out and, let’s face it, who wouldn’t get bored with that. A personal trainer will bring a fresh perspective and new ideas to challenge both your body and your mind and it’s surprising just how refreshing it is to have new workouts or new exercise toys to play with.

“Lack of motivation is one of the most commonly cited barriers to doing more” Source: National Obesity Observatory

FEATURE

When you can’t see the wood for the trees, a personal trainer could be what you need.

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FEATURE

You Need To Be Challenged and Motivated A survey by the National Obesity Observatory found that lack of motivation is one of the most commonly cited barriers to doing more and we’ve all suffered from it from time to time... not pushing ourselves or telling ourselves we’ve done enough already. A personal trainer will motivate you to push past those self-imposed limits, they’ll encourage you to lift heavier, go further and challenge yourself more than you would on your own and they’ll push you for just... one...more...rep! Would you have done that last rep without them standing over you?

You Want To Learn How To Exercise On Your Own It might be the case that you prefer exercising alone – putting your headphones in, cranking up your favourite tunes and losing yourself in your workout. If so, hiring a personal trainer even just for a few sessions will help you learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form, all of which will help you train far more effectively when you’re going solo.

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FEATURE

You Have a Specific Illness, Injury or Condition

You’re Training For A Sport Or Event

If you have any specific issues like arthritis, heart disease, old injuries, etc., working with a qualified and experienced personal trainer can help you find a program to help heal injuries and avoid any further problems. It’s also a great idea to work with a trainer if you’re pregnant or trying to get pregnant and want a safe, effective workout to keep you healthy and fit.

If you’re training for a specific event, say a marathon or cycling tour, or looking to build strength and flexibility to help with your golf or more speed to help on the pitch, a personal trainer experienced in sport-specific training can help create a tailored training schedule that fully prepares your mind and body.

Wherever you are in your exercise journey and whatever your goals are, a personal trainer may be just what you need to take it to the next level.

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FEATURE

Bodyweight Exercises The ultimate in workouts has to be your own body weight; you can go to any gym and you’ll see people doing resistance workouts, dumbbells, barbells, Power plates and studio classes. Occasionally you’ll see the odd person doing standard press ups at the end of a chest workout or a few variations of exercises for their abdominals but you never really see anyone doing a complete no holds barred bodyweight workout.

Brian Fernie tells us why bodyweight training is so good and gives us his top five exercises.

1. It’s free. Enough said!

2. Variations are endless. I’ve listed my top five exercises here with six variations for each so you don’t get bored.

3. Minimum amount of space required. As long as you fit in the space, you can fit in a bodyweight workout.

4. Can be conducted anywhere. Indoor.

Outdoor. Your choice.

5. Strength is relative. Strength relative to your bodyweight – as opposed to strength in general – is highly effective and far more functional in the real world.

6. Body is worked functionally. This adapts and develops your muscles allowing you to perform the activities of daily life more easily and without injuries.

7. Speed, plyometrics, strength, endurance, stamina, flexibility, movement…these are all incorporated.

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FEATURE

My Top

5

bodyweight exercises

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PRESS UPS

BURPEES

This is the original bodyweight move and is a great exercise for hitting the chest, shoulders, back and arms. There are many variations and by adding a bit of elevation, the range of movement and motion can be increased.

Variations include:

This has to be the bad boy of the all over bodyweight exercise and is a favourite with the British Military and martial artists. Once the subject of unfounded bad press most people ignored this exercise but having never left the top five it has made a dramatic come back. Variations include:

• • • • • •

Military press up Toblerone’s Marine press up Bouncing bomb Exploding bomb Bronson press up

• • • • • •

Stand Up burpee Jump Burpee Bastardo Rolling squat burpee Bouncing burpee Half burpee

FEATURE

SQUATS

PULL UPS

ABDOMINALS

Squats are a great exercise however many people only squat at right angles, ignoring the Posterior kinetic chain and the elastic energy of the hamstrings and glutes when firing correctly.

The squat is also a great indicator regarding hip and ankle mobility or lack of. Variations include:

Versatile and a mass builder for the back and arms, different variations will allow you to progress quickly. Pull ups are often seen as a test of strength and most people find them difficult. Variations include:

The holy grail of exercises in that we all want to see them but can’t seem to find them. Fear not; the six pack is there but don’t fall into the “I must do 200 crunches everyday” way of thinking as the abdominals need to rest like every other muscle group. Variations include:

• • • • • •

Jump Squats Gun Drills Squat Thrusts Knuckle squats Split Squats Pistol Squats

• Chin up • Side to side • Around the world • One handed • L-sit • Parallel (add a rope, towel or suspension system for variety)

• • • • •

Ab Roll outs Super crunches Double V-sits Jesus Curls Side plank/oblique twists • Bicycle crunches

Brian has over twenty years’ experience in the fitness industry and is a trainer at Fit Inc Studio Gym.

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Please run for us and help to make a real difference to the lives of people living in Scotland living with MND.

We have guaranteed places for the Edinburgh Marathon, Half Marathon, Hairy Haggis Team Relay, 10k, and 5k

May 28/29 2016

For more information call Lisa on 0141 332 3903 or email fundraising@mndscotland.org.uk or visit our website at www.mndscotland.org.uk Scottish Charity Number SC 002662 MND Scotland, 2nd Floor, 6 Eagle Street, Glasgow G4 9XA

FEATURE

Edinburgh Marathon Festival

28/29 May 2016

Now in it’s fourteenth year, the Edinburgh Marathon is officially on the map as one of the leading road races in the world and was voted the fastest in the UK by Runners World making it ideal if it’s your first marathon or if you’re chasing your PB. The International Association of Athletics Federations (IAAF) Bronze road race label awarded to the Edinburgh Marathon puts the race among the top 75 in the world making it a pivotal part of the sporting calendar for runners.

The Edinburgh Marathon has sold out every year since 2008 and is the second largest marathon in the UK, behind only London. Standard entries for this year’s Edinburgh Marathon have closed however you can still enter the race with a charity place and one organisation that still has availability is MND Scotland which not only provides care and support to everyone affected by Motor Neurone Disease but also funds research to find a cure and provides information and education services to healthcare professionals.

AMAZING EMF FACTS Since 2003: • £30 million has been raised for good causes • 1,535,886 bottles of water have been handed out • 10,890kg worth medals have been handed out • Only 1% of the world’s population will ever complete a marathon

THE ROUTE:

The Edinburgh Marathon starts in London and Regent Road before passing by the historic Holyrood Palace. It then runs through Holyrood Park, in the shadow of Arthur’s Seat, and races

by Meadowbank Stadium before turning north along Lochend Road and Leith Links then Portobello Promenade for some bracing seaside air. The route then stretches along Musselburgh Road before reaching Musselburgh Racecourse then on to Prestonpans, passing Cockenzie and Port Seton, and Longniddry before reaching Gosford House, looping around and heading back past Musselburgh Links. The marathon finishes in the playing fields at Pinkie St Peter’s Primary School.

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FEATURE

ALL SHOOK UP

Michael Ulloa gives his views on the business of meal replacement diets.

Even a slight mention of the word ‘diet’ is enough to make a grown man cry.

change their eating habits that led to their weight gain in the first place.

There are a lot of people out there making a huge sum of money exploiting lost and confused dieters and it’s all so wrong.

Then there is the issue of chewing the food, otherwise known as mastication (don’t laugh). One way that you signal to your brain that you’ve had enough food is through the process of chewing. By consuming these shakes, you are bypassing this natural process and it may leave you feeling hungry, despite already consuming a meal’s worth of calories as a drink.

Where weight loss is concerned, one approach that gets adopted is meal replacement shakes. With companies like Herbalife and SlimFast claiming to offer your body everything it needs to hit your weight loss goals and supply your body with all the goodness required, are they really the saviours of weight loss? What can we take from these alternatives to a well-balanced meal?

Firstly, what are these shakes teaching us about good nutrition? Let me tell you how meal replacement diets usually work. The individual will switch to meal replacements. They will then drop a bit of weight.

Then they start to get fed up of consuming a liquid diet and old eating habits creep back in. The weight slowly begins to pile back on and they’re back to square one. They’ve learnt nothing about their body’s energy demands or how to

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“Food is there to be enjoyed” I come from a Mediterranean background and food has formed the foundations of pretty much every family gathering I can remember since childhood. Food is there to be enjoyed and shared between loved ones. I absolutely love food. In fact it’s probably my greatest pleasure in life! I currently live away from my family and whenever I go home the first thing I’m asked is what food I’d like on my return.

If you’re struggling with your diet then please don’t resort to extreme measures, because extreme measures don’t last long. Seek the advice and support from a qualified professional that can help you form a better relationship with food.

As you can probably guess, I’m not a big fan of meal replacements and I certainly wouldn’t recommend them to a client, friend or family member. So, as a final word, learn what your body wants and what it needs. It doesn’t need blended up nutrients in a shake, it needs you to learn about what works for you as an individual. Learn what foods make you feel slow and lethargic and what foods make you feel fresh and energised.

Once you’ve mastered that, you’ll never look back. You’ll be ready to fight off any meal replacement company representative and drop kick their meal replacement tubs out of a window.

Michael Ulloa is a Certified Nutrition Coach and PT with Finely Tuned Fitness

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RECIPE

CAJUN SPICED CHICKEN WITH POMEGRANATE COUSCOUS

Weeknight dinners just became quicker with this tasty Cajun spiced chicken recipe. An easy to prepare full meal made from basic kitchen cupboard spices and a mouth-watering pomegranate couscous accompaniment. Healthy, delicious, filling and best still, ready to be served in just 30 minutes. What more do you need?

YOU WILL NEED For the Cajun spiced chicken: 1 tsp. cumin seeds 1 tsp. paprika

20 10

1 tsp. cayenne ½. tsp. freshly ground black pepper Drizzle of olive oil 2 boneless skinless chicken breasts (about 150g each) For the pomegranate couscous: 1 pomegranate

30

120ml vegetable stock 75g couscous 1 tbsp. freshly chopped coriander

INSTRUCTIONS 1. Using a pestle and mortar, grind all the spices together to form a fine powder.

2. Lightly coat the chicken breasts with the olive oil then with the fine spice powder and set aside.

3. Cut the pomegranate in half, remove the seeds and separate the seeds from the white pith.

4. Heat the vegetable stock in a small saucepan and bring it to the boil, then turn off the heat.

6. In a grill pan, cook the spice covered chicken breasts over a medium heat for about 12 minutes turning every 2 minutes.

7. Fluff up the couscous using a fork and mix with the pomegranate seeds and chopped coriander.

8. Slice the chicken breasts, once cooked through, and arrange over the pomegranate couscous.

9. Serve with Greek yoghurt.

5. Place the couscous in a bowl, pour over the stock and cover for 15 minutes.

This Cajun spiced chicken on its own, without the couscous, goes equally well with some wholegrain rice or with salad as a packed lunch option.

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RECIPE

GREEN LENTIL DAHL This vegan green lentil dahl is simply delicious, mouth-watering and perfect as a meat free dinner.

Filling and with just the right amount of chilli spice, even meat eaters will it agreeable and, what’s more, it provides a huge amount of your daily recommended protein and dietary fibre recommendations, not to mention essential vitamins.

YOU WILL NEED 230g green lentils 1 tbsp. vegetable oil 2.5cm piece of cinnamon stick 1 small onion, chopped finely 1 tbsp. ginger and garlic paste 1 tsp, mild red chilli powder

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½ tsp. ground turmeric 1 tsp. salt 125g ripe tomatoes, chopped

20

800ml warm water Pinch of garam masala Pinch of fenugreek leaves Small red chilli, finely chopped

60

1tbsp. coriander, freshly chopped

INSTRUCTIONS 1. Place the green lentils in a sieve, wash them under cold water and leave them to drain.

2. Heat the oil in a saucepan, add the cinnamon stick, chopped onion and garlic and ginger paste then saute for approximately 5 minutes.

3. Add the drained lentils, chilli powder, turmeric and salt and combine everything together, stirring constantly and adding drops of warm water if the mixture begins to stick.

5. Add the water, bring the contents to the boil, reduce the heat so the contents are just simmering slightly, put the lid on and cook for 20 – 30 minutes stirring every so often.

6. Once the lentils are softened completely, remove the cinnamon stick and stir in the garam masala and fenugreek leaves.

7. Garnish with the red chilli and freshly chopped coriander then serve with wholegrain basmati rice / chapatti breads.

4. Add the tomatoes and combine and cook everything together, stirring for a further 3 minutes.

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

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CLASSIFIEDS

“Feel Amazing” with

FIT FACTORY EDINBURGH GROUP FITNESS CLASSES FOR ALL

Fun, effective and friendly classes for all ranges of fitness levels.

Classes at StudioD on Monday, Tuesday & Thursday evenings.

The Basement, 4 Hutchison Terrace (behind The Paint Shed) www.d-fit.co.uk 07545 551217 dfit@studiod14.co.uk

BURN CALORIES | BLAST FAT | BOOST CONFIDENCE Classes held at: Juniper Green Village Hall & Carrickvale Community Centre

Zumba Fitness Bokwa Fit Konga Jb Trampburn Clubbercise Punch N Strike

Call: 07967 883247 Email: caroline.mckellar@talktalk.net

EXTREME WORKOUTS JEWEL MINER’S CLUB 56 DUDDINGSTON PARK SOUTH EDINBURGH EH15 3LJ FOR MORE INFORMATION TEL: 07790 370865

BOOTCAMPS AT ARMY BOXING FITNESS ONE TO ONE PERSONAL TRAINING GROUP PERSONAL TRAINING CARRIE DOUGLAS 07931 256197 TOM HARLOW 07803 584752

WWW.FABEDINBURGH.CO.UK

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In the next issue...

GRAB LIFE BY THE HANDLEBARS Providing you with advice on buying the right bike for your needs; exploring some of the best cycle routes in and around the area and a roundup of the newest bikes on the market.

FIT TO TEACH We examine the growing trend in people turning their passion for fitness into a profession and training to become fitness instructors and personal trainers.

KEEP ON RUNNING A jog a day keeps the doctor away – we speak to the experts about the health benefits of running and the importance of getting the right running shoes.

FIGHTING FIT With the increased popularity in MMA, we explore the world of combat training to learn how their training methods can make you stronger, faster and more conditioned than ever before.

Plus much more... all in our May/June issue.

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