fit cornwall - nov/dec issue

Winter Well-being

issue #3 | November/December 2012

Fitness Health

Well-being

SeaSonal STReSSRecognising the signs

Wild SWimming Why winter swimmers are smiling

FiT young THingS Perseverance, self control and indomitable spirit

2 Fit Cornwall | Nov/Dec 2012

Fit Cornwall #03 Nov/Dec 2012

Editor: Sharon AddinallContributing Writers: Andrew Moon, Emma Skilton, Geraldine Lavery, Jan

Czerwinski, Karen Oldham-Waring, Nathalie FranksonCover Photo: Emma GriffinContributing Photographers: Anthony Greenwood, Emma Griffin, Nathalie FranksonDesign: 20/20ContactsEvent listing: info@fitcornwall.co.ukAdvertising: sales@fitcornwall.co.ukEditorial Enquiries: Sharon@fitcornwall.co.uk 07765 404418 | (01326) 618959

We welcome all comments, feedback and contributions.

No part of this magazine maybe reproduced without the permission of the editor. The opinions expressed in Fit Cornwall are not necessarily those of the publishers, but are of the individual writers. Advice is for information only and should not replace medical care. Fit Cornwall is a bi-monthly magazine 20,000 copies are distributed to schools, GP surgeries, fitness events, local food deliveries, hotels and cafes in Cornwall.

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Fit Cornwall | Nov/Dec 2012 3

Fit young ThingsMartial Arts | Learning from the Masters 4

Fit Feature | Winter Well-being> Family days out 9> Daylight robbery, winter foods & skin survival 11> Winter swimming 12

Fit Health | StressSeasonal tension, symptoms and mindfulness 14

Fit for lifeAndrew Moon | Escape with yoga 16

Fit Person Siobhan Garland | Ladies squash champion 19

events listingsChristmas swims, walking, kayaking, badminton & yoga – active events for all. 23

Contents

There’s no such thing as bad weather….Warmer days are now a distant memory as we encounter cold crisp mornings and rainy Atlantic storms. It’s time for recuperation, nestling inside and relaxing, but we mustn’t deny ourselves the physical need of fresh air, whatever the weather.

This edition is about “Winter Wellbeing” bringing our lives into line with the calmer months, providing us with tips to survive the darker days, taking care of our skin and eating well to maintain our health. With stress levels doubling over the past four years, it’s important to be aware of these effects in our lives and in others. Karen Oldham-Waring, Mental Health Co-ordinator highlights the warning signs of stress and suggests how to reduce it. Andrew Moon explains the benefits of yoga and that this deep form of exercise goes hand in hand with a healthy mind. Fit Young Things follows a similar theme with martial arts. We discovered how children are learning important life rules that are as equally important today as when they were written by the masters many centuries ago.With family gatherings planned over the Christmas break, we understand how easy it is to default to a pub lunch, but children need time to play outside, be creative and burn off energy. With this in mind we’ve added some family based ideas to be active over the festive period. For those who feel brave, take yourself to the beach and join the growing number of sea swimmers for a Christmas dip! Whatever you do, make the most of every day and remember there’s no such thing as bad weather, just bad clothing!Have a great winter!

Winter Well-being

martial artslearning from the masters

hildren explore beyond the physical elements of self-defence as they gain knowledge

and understand the history and practise of martial arts. Life skills of courage, perseverance and integrity are taught during sparring and games, allowing them to develop confidence and prepare for adulthood. They willingly give their total effort, whatever their ability to improve their balance, strength, and sometimes creativity in a disciplined, yet safe and supportive environment.

The choice for parents is not easy as there are many different martial arts, offering wide reaching benefits. If you’re thinking this would be a good hobby, you may be pleased to hear that mixed classes are often available for parents and children to start together. A rarity, as most exercise classes are tailored for adults or children.

Whether you choose karate, judo, taekwondo, capoeira or one of the many others, there are plenty of opportunities for children to get involved.

Karate

At Byrne Black Belt Academy, classes are delivered throughout Cornwall with great success. Parents report their children developing improved concentration as well as better behaviour and more control of their emotions.

Children join Little Ninjas from 3 years old, developing basic motor and listening skills. Ed Byrne explains… “This gives them a head start to become better students at school, better listeners at home and more ambitious towards the future.” Progress to karate starts at 7 years, with self-defence techniques, learning control, concentration and discipline. All of which boost the child’s confidence. A structured grading system encourages motivation through the coloured belts, and by 13 years children are ready to join adult classes.

a lesson from the eastern world would not normally be on a family’s to-do list, but any good martial arts class will teach morals we encourage in our children today, reinforced by ancient philosophy.

“Since Tiffany joined, we have seen many improvements; concentration, attention span and physical fitness.” Parent

young things

Taekwondo

Taekwondo means ‘the way of the foot and fist’. Children can join mixed classes and follow an almost identical programme to adults. Many find that this mix encourages younger children to improve their behaviour, respect their older counterparts and apply more effort. As a beginner you are given a book which describes everything that you need to learn including the Korean terms. The tenets form the foundation of taekwondo beliefs inspiring students to be courteous, use self control, persevere, behave with integrity and have an indomitable spirit. Lessons are structured around a range of topics including overcoming fear with sparring and self defence. The study of movements in sequences, known as ‘patterns’ also plays a significant role. Parents, Dom and Helen Keen, decided to join their local club following their daughters’ success with black belts in 1st and 2nd Dans. Now that Jack, their youngest son has joined, they all share an interest in this ancient martial art. This gives them a common interest and they often have fun practising in the kitchen at home!

Capoiera

Capoeira has recently become part of the martial arts scene in Cornwall. If you’re unsure where you’ve seen it before, think back to the BBC acrobatic display on the rooftops.

This Brazilian martial art evolved from self defence combining elements of dance and music. The motion is fluid as opponents dance to avoid becoming a target, which develops into a series of rolls and gymnastic movements simulating combat.

Josh from Cordao de Ouro Capoeira in Falmouth explains that “Through this discipline you can develop your musicality, physical fitness and improve your confidence.” As well as adult classes, Josh teaches children from 6 years old, who learn about dance and rhythm, exploring freestyle movements in a friendly environment.

What separates judo from other martial arts like karate or taekwondo is that judo is designed specifically with competition in mind. Judo in Japanese translates as “the gentle way,” as many of the techniques in judo rely on giving way to the force of your opponent. Don’t be fooled, however, by the term “gentle.” Judo can be a vigorous form of exercise, involving throws and grappling. Children learn that skill and techniques greatly outweigh physical strength. Also, they are taught to fall safely, which is not only useful in the dojo, but handy during childhood scrapes when rollerblading, biking or playing in the garden.

Photo: Anthony Greenwood

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01326370770 gym@fxplus.ac.uk www.fxplus.ac.uk

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CapoeiraCapoeira is a Brazilian art, combining the elements of dance, acrobatics, martial arts, music and philosophy. Through training and discipline you can develop fitness, improve on flexibility, core strength, rhythm and confidence.

CDO Cornwall is a contemporary capoeira group training every level from beginners to advanced.

Joshua Chamada holds classes and workshops around Cornwall for both kids and adults.

Please contact:www.facebook.com/CdoCornwall 07590 698 930

To book a session...

if you’re looking for a class where exercise isn’t a chore, contact gill Sadler

07817 174114info@embracedancefitness.co.ukembracedancefitness.co.uk

t any social event where dancing is involved you will often find every generation on the floor and happily moving to the rhythm of the music.

Dance is not limited by age, gender or culture. After football, it is the second most popular physical activity globally.

With the increase in popularity of dance fitness classes like Zumba people from all walks of life are finding dance fitness is giving them a new sense of physical and emotional well-being.

As well as dance being effective cardiovascular exercise, it improves muscle and bone strength, increases flexibility and can help with weight loss and other health problems.

Participants of all ages and backgrounds find that their self-esteem is hugely improved due to the ‘feel good factor’ gained from a dance fitness class. Dance can also greatly improve memory and co-ordination even to those who may suffer from dementia or long term memory loss.

Embrace Dance Fitness works successfully in partnership with your community, school and outreach groups Cornwall wide, to bring the fun of dancing to all ages and abilities including those that have additional needs.

We relish the opportunity to take music from your era to create routines which get you, your friends and family up on the floor and embracing dance fitness.

Dance FitnessRemember the last time you really enjoyed a good boogie? at a wedding, a party…a fitness class?

Winter Well-being

> daylight Robbery> Skin Survival> Winter Breakfasts> Feeling Stressed?> mindfulness> Happy Hormones> Swim on the Wild Side

feature

Photos: Emma Griffin

Fun Pool SessionSpend a couple of hours with your children having fun on the water slides, river rapids and wave pool or perhaps challenge your family to an obstacle course with a giant inflatable crocodile. Carn Brea and Ships and Castles Leisure Centres offer family sessions throughout the winter. Also try, the Dragon Leisure Centre, The Splash and Waterworld.

If the weather has put a stop to your plans for the day, book an ice skating session at the Eden Project. Learning to ice-skate is challenging for everyone and very entertaining. Each session lasts for 40 minutes, so there’s plenty of time for you and your child to build confidence and learn a new skill. It’s also a cardiovascular workout, tones muscles and exercises your mind.

ice Skating

Sculpture WalkAdd a little primal fun to a winter walk by bringing trees to life with creative mischievous faces. > Buy some modelling clay from a local art and craft shop and take it with you on a woodland walk. Let yourself become inspired by your surroundings and look at the trees to find the eyes, ears, mouths or noses to awaken your imaginative juices!> Find a tree to work with, where the unusual knots or features are low enough for everyone to reach.> Start searching for woodland debris such as fallen nut shells, ferns, seeds, feathers and twigs. Once you start looking the list is endless. > Sculpt pieces of clay to create faces and give them descriptive names...“Ougo Boogo, Tinga” or

something that captures the character of your new creation. > Remember to select biodegradable materials, then you can leave the sculpture behind to amuse and confuse those who follow in your footsteps!

Family Days

Treasure Trails Far from the stories of Captain Hook, there are treasure trails, spy trails and even murder mystery trails all around us – we just need to find them! Firstly buy a Treasure Trail online, select an area that you’d like to explore and download it on your smartphone or print it at home. The best way to get out and explore the countryside is by foot or bike, some trails are suitable for pushchairs too. Walking trails are usually two miles long, and all the family get involved by searching for the answers to clues, often finding them on monuments, buildings or structures. When you solve the mystery there’s also a chance to win a £1,000 prize. www.treasuretrails.co.uk

Cycle TrailsIf you’re planning to meet up with friends for the afternoon, get the bikes out of the shed and head out for a trip on one of Cornwall’s trails. If you’re familiar with a local trail, try exploring somewhere different i.e. Pentewan Cycle Trail, Mineral Tramways Coast to Coast, Clay Trails and Camel Trail are all fairly easy for families. Bissoe Cycle Hire (01872 870341) is offering Fit Cornwall readers 2 for 1 bike hire during November and December. For trail directions go to: www.sustrans.org.uk

feature

Winter Well-being

BREAKFASTSSome people skip breakfast, missing out on essential nutrients that give you a great start to the day. in winter we need warmth and a feeling of fullness more than ever, if not, we’ll feel those mid-morning cravings and reach for the chocolate biscuits.

> Porridge with berries and honey

Oats make you feel fuller for longer and help to reduce the amount of cholesterol in the blood, the berries provide Vitamin C and honey has a lower GI rating than refined sugar, being better for digestion.

> Eggs on toast

Eggs are not bad for us, they’re loaded with protein, minerals and vitamins. Poached or scrambled eggs with wholemeal bread ensures you get some fibre and Vitamin E too.

> Smoothies

If you really can’t face breakfast, make yourself a smoothie with berries, apples, and a banana – full of anti-oxidant vitamins, this breakfast will boost your immunity to fight those winter colds.

With winter fast approaching, now is the time to stock your cupboards and plan some healthy, nourishing meals.

Warming stews, soups and curries with organic or home-grown root vegetables and grains such as quinoa and barley are ideal for the colder weather. Add sea vegetables for extra nutrition and flavour. Use organically-reared meat. Serve with whole-grain rice – try the Thai black and Camargue red for flavour!

If you are prone to winter snuffles it’s worth boosting your immune system before you feel any symptoms by taking echinacea, Vitamin C or one or two of the other supplements available.

The Natural Store is the perfect place to look. There is a huge range of wholefoods, fresh organic vegetables and top quality supplements. Helpful advice is always available.

www.naturalstorecornwall.co.uk

Foods, vitamins & minerals

it takes more energy to withstand cold weather exercise, but it’s essential if we want to improve our well-being – a good breakfast, 10 minute walk, and healthy supplements have the power to lift your spirits. Here are some tips to boost your resilience to cold weather and improve your wellbeing though those dark days ahead….

The charity Mind estimates that Seasonal Affective Disorder (SAD) ‘may affect a third of us.’ This is caused by the quality and quantity of light we are exposed to. While we don’t all suffer SAD in a big way, many people feel some of the symptoms such as lethargy, feeling depressed, being less sociable and low mood.

Don’t let overcast or winter days deter you, the cold makes your body work harder to maintain body temperature and increases your metabolism. Keeping up regular exercise will make you feel energised and motivated.

Shorter daylight hours may contribute to lower morale so make the most of the light at any opportunity. The effects of exercise are cumulative so just 10 minutes walking at lunchtime every day will have made a huge difference by the end of the week.

If you need some moral support, join a club or exercise with a friend as there’s an added incentive of not wanting to let each other down. If you are struggling with motivation, a few sessions with a personal trainer can be a great way to give you new ideas and help you set some fitness goals throughout the winter. Remember there is nothing more invigorating than that hot shower or bath when you get home!

Nathalie Frankson | Personal Trainer | www.followmefitness.co.uk

Daylight Robbery irstly, our body needs enough

essential fatty acids. Use a quality multivitamin and mineral complex, which

includes the omega blend 3-6-9. > Exfoliate the face and body twice a week to remove dead skin cells. This will help boost circulation and brighten the complexion. > Use facial oil under your regular moisturiser, this will increase moisture levels and help protect against the elements. > Keep a hand moisturiser by the sink to use each time hands are washed.> Avoid unnecessary chemicals in your products. Look for ‘Certified Organic’ to guarantee pure, natural ingredients.

Emma Skilton, Independent Consultant

Skin Survival Tips

With the inevitable onset of cold winter days approaching, choosing the correct jacket is crucial. The vast diversion of technologies can be confusing with Gore-tex, down and shell being factors to consider. An ideal choice could be a Three In One jacket that combines a waterproof outer shell to keep you dry with a removable inner fleece to keep you warm.

The North Face Evolution Triclimate is an ideal option at just £189.99. An alternative to this could be a down jacket that utilises goose or duck down to maintain maximum heat retention.

The North Face Nuptse range is a popular choice with prices starting from under £130. All of these can be found at Nevisport, Kingsley Village or by visiting www.nevisport.com

WRAPUP!

The north Face, nuptse gilet

> FaCT

Washing your hands with soap and water is the best way to avoid winter bugs like influenza and norovirus. encourage your children to do this too.

health

“initially a morning swim was a personal challenge about the cold... now it simply makes me feel alive! The cold and the energy used stimulates the circulation and soon after i started, my skin texture dramatically improved.” Judi goodchild

Swim on the Wild Side

isit the beach early in the morning and you’ll find a growing number of hardy souls who take a dip, some with wet suits, but mostly without. Each of them with healthy complexions loads of energy and a youthful air. They brazenly walk into the sea without hesitation, and I’m wondering whether this daily exposure to our Cornish waters is the elixir we all need to get through the cold winter months..?

Taking the plunge for a Christmas dip is a step in the right direction, so why not make it the first of many and feel healthier and happier during the winter months?

Wild Swim Tips

> If you have an existing health concern i.e. heart condition or asthma, check with your GP first.

> Keep up with regular swimming through the autumn as the sea temperature falls and your body will adjust naturally.

> Watch out for cold water shock – don’t jump in!

> Choose lifeguarded and safe beaches. > Never swim alone, buddy up with friends or

join a local group.

(Go to page 23 for Christmas swimming events.)

endorphin Rush

Endorphins are the natural pain killers released the moment your skin meets cold water. Wild swimmers talk of the high they get when swimming in cold water, “It’s a feeling of wellbeing that becomes addictive.” To top that natural high, the cold also causes the release of dopamine and serotonin which raises your spirits. Now you can see why the winter swimmers are smiling!

Fat Burning

Swimming in cold water requires your body to work twice as hard to keep warm which burns more calories, increasing your metabolism.

When regularly immersing yourself into cold water over long periods your white blood cell count increases significantly. The change in temperature as you plunge into the sea trains the immune system to react to mild shock.This body-shock improves resilience, may prevent colds, viruses and has been associated with improved recovery rates following surgery.

Boosting immunity

Blood Pumping

When you’re hot, the blood in your body is pumped to the skin to cool you down, in contrast, when cold, it heads to the internal core and vital organs. So why is stripping off and strolling into the Atlantic Ocean good for you?Think of it as the ultimate detox, the blood rushes through your capillaries, veins and arteries flushing out all the impurities and improving your complexion. This hearty cleansing has also been linked with the halting of cellulite. Repeated exposure improves circulation to the hands and feet, building resilience during colder temperatures.

For Winter Wellness visit...

Everything you need to create delicious, healthy meals for the family.

Natural Foods of all kinds plus natural bodycare and remedies.

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Turkey for toning, strength & weight loss!

“This low fat protein recipe is good for toning, strength, and weight loss and because of the high concentration of amino acids, you will sleep like a baby, especially if eaten 2 hours before bedtime.” The Yan PlanStuffed Breast of Turkey with Spinach and Goats Cheese; serve with a Green Salad or Vegetables Grown Above the Ground! (Serves 4)

you will need: 4x 200g Turkey breasts85g Freshly washed spinach 85g Semi-soft goats cheese or light feta1/2 tsp Coarse black pepper1 tblsp Virgin olive oil1 tsp Paprika 1/2 tsp Cayenne pepper (Optional to improve metabolic boost!)

3 tsps Marigold Boullion Stock (sodium reduced)

> Carefully cut a pocket the full length of each turkey breast (but do not slice it in half) and put aside.

> in a separate bowl combine the cheese, spinach black and cayenne pepper, mix coarsely and divide into 4 and stuff into the turkey pockets.

> Hold the filling in place by tying 100% cotton string in 2-3 places evenly i.e. both ends and one tie in the middle.

> in another bowl combine the oil, stock and paprika mix and brush over the stuffed prepared turkey breasts.

> grill for 16-20 mins, turning once and when cooked through, remove the string.

The yan Plan mantra is to ‘re-light your metabolic fire and keep it lit’, a long term weight loss plan, where you never feel hungry.

YanPlanLifestyle Solutions with Food & Fitness

Yan Plan bus card:Layout 1 21/07/2011 12:47 Page 1

health

Happy HormonesIf you’re working towards stress prevention one way to help is increasing the release of serotonin and endorphins in our bodies. These give you a feeling of euphoria, calmness and confidence, plus they help to regulate sleep. The best way to encourage their release is through vigorous physical activity i.e. feeling breathless, being in sunlight and laughing.

Stress-free nutrition:Stress may have a physical effect on our digestion, which can be reduced if we eat a sensible diet, try these simple tips:do’S> Drink regular sips of water as good hydration

helps to combat stress> Eat a balanced diet of meat, nuts, seeds, fresh

fruit and vegetables and oily fish > Eat protein to stop yourself from

being hungry > Choose meals that sustain your energy and

always chew food properly, sit down to eat and don’t rush

don’TS> Skip meals, you’ll only end up with sugar

cravings or hunger pains!> Eat fatty foods as they increase your

stress hormones> Eat high sugar foods which raise your glucose

levels sharply, then to plummet leaving you feeling lethargic and sleepy

> Drink caffeine as it creates the fight or flight feeling which can lead to anxiety

t’s important to understand the difference between the benefits of reasonable pressure and challenge (which can be stimulating and give you

a buzz) compared to stress, which is quite different. Stress is an upsetting and disturbing natural reaction we feel when we perceive that we cannot cope.During stress, our bodies release hormones like adrenaline and a toxin called cortisol which speeds the heart rate and other physical reactions which give the body a burst of energy. Our systems are designed to return to normal function with a relaxation response but if this doesn’t happen enough due to recurring stress, our physical reactions cause damage to our overall health and wellbeing.

Physical symptoms>Frequent colds, indigestion and skin irritations>Muscle tension, aches and pains>Physical tiredness and loss of libido>Constipation, diarrhoea or IBS

Psychological symptoms>Negative thinking>Lack of focus and inability to concentrate>Memory lapses>Worrying, depression and anxiety

Behavioural symptoms>No time for relaxation or pleasurable activities>Social withdrawal>Becoming a workaholic> Increased reliance on alcohol, smoking

and caffeine

adopt a healthy lifestyleIf we eat a healthy diet, exercise regularly and ensure we get adequate sleep and rest, our bodies are better able to cope with stress should it occur. Don’t rationalise your symptoms away, seek advice or ask your GP.

Karen Oldham-Waring Mental Health Promotion Co-ordinator

Christmas pressure...or is this stress?

F E E L I N G S T R E S S E D ?

Photo: Nathalie Frankson

hen you’re struggling to keep up with everything that needs to be done, you can be easily distracted and may find it difficult to cope. Mindfulness enables you to focus and return to the person you want to be.

Try this simple daily exercise…..

> Find a quiet space at home, sit upright with your feet apart and soles on the floor. Let your shoulders relax, rest your hands on your lap and close your eyes.

> Start to pay attention to your breathing, don’t breathe deeply or change speed, just relax.

> Breathe in, feel the cool air entering your body, as you exhale notice the change in temperature. Be curious about the way you breathe, experience your lungs expand and contract.

> Now visualise your breath moving with the sea on the shore. Breathing in as the waves draw back over the pebbles, then out as they rush forward.

> After a few minutes, open your eyes and feel the relaxed state surrounding you. To recover the feeling of mindfulness during the day, briefly return to the breathing exercise.

The Mental Health Foundation researched the effects of poor sleep and confirm that this is having an impact on our health. Long working hours and stresses of life are causing sleep deprivation. Sleep is vital for our mood and levels of concentration, but can cause damage with longer term deprivation, affecting our immune deficiency, leading to serious health conditions.

Changes to factors like the temperature of your bedroom, the amount of exercise you do and what time you eat dinner can help to improve the quality of your sleep.

To get a really good night’s sleep, try these simple steps before you go to bed - avoid stimulants like tea and coffee, switch off the TV half an hour before bedtime and have a bath or spend some time relaxing.

10 Minute Mindfulness

Seasonal tension: managing relationshipsAre you looking forward to Christmas? This can be a happy season, an opportunity to spend time with people you care for, eating good food and relaxing. But, the reality can be different: a time of worry and tension, putting a strain on even the most positive of relationships. Conflict is generally caused by misunderstandings in our communication with each other.A friend recently told me about a difficulty she was having with her son; she recounted their conversation and I asked her if she used that particular facial expression and tone of voice with him. She recognised that she was giving him a disapproving message through her tone and body language rather than really listening and trying to understand him. She subsequently took a less challenging approach with him and asked questions that were curious rather than judgemental. By changing her own approach the conflict between them dissipated.If you already have a tense relationship with a family member and you continue to behave with them in the same way you will get the same results; sometimes making minor changes in your own behaviour or approach will produce a different result.

Tips to relieve Christmas tension:> Try to listen and react in a positive

way – focus on their words, tone and body language.

> Be mindful of your own reactions and try not to judge too quickly; use positive language and avoid ‘you always/never/must’

> Go out for a walk – just being in the fresh air can help

> Remember, you probably can’t change another person’s behaviour: although you can change the way you react to it.

Geraldine LaveryPersonal Coach and Mediator

We need more sleep!

for life

escape with yogaWhen the world feels tangled, andrew recommends yoga to allow your thoughts and feelings to clear.

Words by: Andrew Moon, Yoga Teacher

Photo: Glendurgan Garden

> Joining the pieces

The word ‘Yoga’ comes from the Sanskrit ‘yug’, to join and unite. Ultimately, everyone who takes it up must find their own reasons for doing so. Although we tend to divide ourselves up into parts, the reality is that we are complex multi-layered beings and that our bodies, emotions and thoughts are interdependent aspects of the thing we call ‘me’. Yoga is simply a way of bringing all this together.

> improving the flow

There are times when I roll out my mat and the motivation appears largely physical. I have learned that with enough attention, sensitivity and time, I can unwind almost any ache and pain from my body. The key to this is circulation. Something that both the ancients and moderns agree on is that circulation is the foundation of well-being. A gentle, enjoyable yoga practise improves the flow of fluids and energies around the body, slowly deepens the breath and in so doing allows our systems to process the various toxins, stresses and strains that are part and parcel of life.

> letting go

At other times it is my mind that needs the attention and my mat is the place where I can allow my thoughts and feelings to clear. Attention to the body and its movements and sensations helps to loosen the grip that compulsive thinking or strong emotions can have on me. This is not a panacea or cure for all mental and emotional ills, but it does allow us to see them more clearly, realise that they are transitory and help us to let go of them. This is, in essence, the process that is often called meditation. At other times we just call it relaxation, or simply being present but ultimately they should all be embraced within a good yoga class.Some people are put off yoga because of the ‘spiritual’ connotations. But again, our spiritual health is important, in the way in which we can discover inspiration and meaning in our lives. For me, it simply gives me the space to be with my intuitions and the less tangible aspects of who I am. Yes, sometimes it can be a little preachy but it doesn’t have to be and a good teacher will let you work things out for yourself!My own journey has taken me through many methods and many teachers. Now in my fifties my needs have evolved through the years yet my practise remains largely unchanged. In essence a yoga practise reminds us to stand tall, move with ease and breathe slow. These are simple principles that I now bring to my teaching. The rest will look after itself. Perhaps the most important thing is that you enjoy whatever yoga you take up. That way your body will bring you to the mat again and again because it knows it’s a good place to be.

he practise of yoga, in one form or another has been a constant companion in my adult life. Over the years it has been the place where I put myself back together, I can unwind from the challenges of career, family and life in general. Now, in my fifties it remains pivotal to surviving and enjoying life. We all get stressed at times and life has a funny

way of asking us difficult questions. And yet stress is not ‘bad’ per se. A life without stress quickly loses vitality. It is more about how we manage and process stress that determines whether it has a negative impact or not. In the past three decades I have explored a number of our traditional approaches to dealing with stress. I have worked as a mental health social worker, explored self-help and tried just about everything in the ‘alternative’ health industry. At times my yoga practise has waned, been shelved or plain forgotten. But, there has been something about it that has always brought me back to my mat again. Nowadays I have learned that neither illness, injury, nor emotional trauma need keep me from my practise. Indeed these are my real teachers and there is nothing I can’t bring to a mat and work with.

More than just a racket sports club! • Gym • Fitness classes • Yoga and Pilates • Bar and meals • Great facilities for functions of all kinds • Martial Arts classes • Circus skill workshops

Pop in and experience the warm, friendly atmosphere. Membership categories to suit all ages and pockets. We have just been awarded a grant from Sport England to

improve our facilities. Come and be part of the fastest growing sports club in

Falmouth. Come and see for yourself what we have to offer.

Contact us: Western Terrace 01326 311055 Falmouth www.falmouthsportsclub.co.uk TR11

LOOKING FOR ASQUASH COURT?

. Friendly environment . Peak/Off-Peak availability . Central location . Equipment hire available View our pricelist online

www.carnbrealeisurecentre.co.uk . enquiries@cblc.co.uk . Station Road, Pool, Redruth TR15 3QS01209 714766

...so much more!Health and fitness experts in cancer care,

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Want to be an instructor? Drummond Fitness Academy

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Suspension studio using TRX, Human Trainers and SlingsPole fitness studio 3 x poles

Follow us on Twitter @ TheCoreFBS

Book classes online and JOIN up to use facilities www.thecore.uk.net

2 Concept II rowers, 3 AMT machines, 2 treadmills, 2 upright bikes, 4 multi-use strength stations, 2 functional cable machines, up to 40kg hand weights

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10359 Core Flyer AW.indd 1 04/10/2012 13:42

personSiobhan’s friendly face is well known throughout Cornwall for being the Ladies Squash Champion, as well as holding 15th position in the National Ladies Racketball rankings.

ven at school I was a sporty type, I enjoyed playing netball, tennis, and spent hours and hours playing

Swingball in the garden. When I was around 18 years old, I used to pass the Falmouth Club on my way to college and felt I needed to find out more about the Club. As with many people who want to join a new club, I wasn’t very confident but luckily a family member gave me the encouragement to go along.

i was addicted to squash, although there were no official coaches when I started, so the only way for me to improve was to get on court and work at it! I had to play mainly

against the men, who were stronger, but after a while my technique improved and there was no looking back! The other

good factor was that being in an enclosed room with four walls, the ball had nowhere to hide, unlike tennis - the

hours I’d spent looking for lost balls!

Within 2 years i started competing and continue to compete in both squash and racketball. I’m

proud to have held the Ladies County Squash Championship title for the last 9 years …and I

don’t wish to retire just yet!

Becoming a coach was a natural step, the club needed more help with their

junior players, so I took my Level 2 Coaching qualification. I have worked with the Cubs, Scouts

and we hold regular junior and ladies sessions. I’d like the local community to

learn more about squash and racketball.

Racketball adds a new dimension to coaching and is the fastest growing UK racket sport. The

racket and ball are larger and the ball has more bounce. I describe it as ‘indoor tennis without a net’. You don’t have

to hit the ball so hard, and because the ball is bouncy, you have more time to get to the ball. You score a point for each rally up to 11 points, so the rules are easy too. The health benefits are you get a good cardio workout, it’s easy to learn and fun to play. Being part of a club and making new friends in a friendly environment is definitely good for your well being.

Siobhan Garland (aka Shuv)

Contact Philfor support and advice on local services

Get more physically

active?

Reduceyour

alcohol intake?

Call Phil on - 01209 215666

Text Phil on - 07800006472

E-mail PHIL@cornwall.nhs.uk

Stop Smoking?

Lose weight and maintain a

healthy diet?Would you like

to improve your health/your

family’s health?

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Fish and Shellfish: filleting, cooking and eating!www.myfishkitchen.co.uk

“In a 5 hour session at My Fish Kitchen we fillet, prepare, quality assess and cook 10 types of Cornish fish. After all that work, you then get to eat it!”

Also available:School Visits / Fish Suppers at Yours / Consultancy Work / Friday Fish Night

Annie Sibert T 01326 250642 E annie@myfishkitchen.co.uk

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Embrace the festive spirit thisDecember and run, jog or walkin The Santa Fun Run.Pull on your free Santa suit,get involved and supportCornwall Hospice Care.

DatesSat 1st Dec: Land’s EndSat 8th Dec: PadstowSat 15th Dec: Falmouth

Sign up now

01726 66868www.cornwallhospicecare.co.uk

supported by

Registered Charity No. 1113140

Santa is coming to a town near youThere won’t be just one Santa coming to town this year, but a whole sea of them! Cornwall Hospice Care’s annual Santa Fun Runs take place on December 1st in Lands End, December 8th in Padstow and December 15th in Falmouth. Men and women, boys and girls, young and old – everyone is welcome to join this Christmas fundraiser. You can choose to run, jog or walk along the route and have a choice of two distances. Sign up and you will receive a free Santa Suit! Join us for a mince pie and hot drink after the fun run to continue the merry making...Spaces are limited, so advanced registration is recommended. Sign up now, just £10 for adults and £5 for childrenFor further information contact Rose on 01726 66868 or via email: rwiltshire@cornwallhospice.co.uk

Fit Cornwall ad_Layout 1 23/10/2012 12:35 Page 1

15.12.12

SanTa Fun Run (1.5 oR 3 mileS)Family Run Location | Falmouthwww.Cornwallhospicecare.co.uk

20.12.12RaCe nigHT Joe SimPSon TeST indoor Rowing Location | Penryn www.gym@fxplus.ac.uk

Christmas Swimming events:

St Mary’s Harbour, Scilly

Christmas Eve

Sennen Beach Christmas Day

St Agnes Christmas Day

Cadgwith Christmas Day

Rucklets BeachBude

Christmas Day

Polzeath Christmas Day

Gylly Beach Falmouth

New Year’s Day

Harbour Beach St Mawes

New Year’s Day

EVENTS

01.11.12SHoW JumPing CliniCHorse RidingLocation | Stoke Climslandequine.events@duchy.ac.uk

2.11.12STaRligHT SWimSwimmingLocation | Falmouthdevonandcornwallwildswimming.co.uk/swims

4.11.12 gRouP WalK CaRdinHam – BuRy CaSTle (9.5 mileS)WalkingLocation | Cardinhamramblers.co.uk/walksfinder/ walkinfo.php

8.11.12gReen gymVolunteeringLocation | St Michael’s Mounttcv.org.uk/greengym

10.11.12SWimming WiTH FiReWoRKSSwimming Location | Port Gavernedevonandcornwallwildswimming.co.uk/swims

9th-11th NovReST and ReJuVenaTion ReTReaTWellbeing Location | Bodmin MoorTreworrahealingcentre.com

10.11.12 CoaSTal & Wild HedgeRoW Wild Food WalK Family eventLocation | Prussia Covewildwalks-southwest.co.uk

10.11.12WildliFe SCeniC TouRKayakingLocation | St AgnesKorukayking.co.uk

01.12.12SanTa Fun Run (1 oR 2 mileS)Family RunLocation | Lands End Cornwallhospicecare.co.uk

01.12.12HoT CHoColaTe & Sea SWimSwimming Location | St Mawestim@nearwaterstmawes.co.uk

02.12.12ed’S minCe Pie & mulled Wine 50Cycling Location |Connor Downs, HayleAudaxweb.net

06.12.12gReen gymVolunteering Location | MorvahTcv.org.uk/greengym

06.12.12SPoRTiVaTe geT aCTiVe Riding Horse Riding Location | St AustellBarguse.co.uk

08.12.12SanTa Fun Run (1 oR 2 mileS)Family run Location | PadstowConrwallhospicecare.co.uk

08.12.12WildliFe SCeniC TouRKayaking Location | St AgnesKorukayaking.co.uk

09.12.12WeSuP WinTeR SeRieSPaddle Boarding Location | FalmouthWesup.co.uk

10.12.12BeginneRS Running gRouPRunning Location | Mounts BayMountsbayharriers.co.uk

10.12.12dReCKly RunneRS & WalK Run gRouPRunning Location | PoolCornwallsportspartnership.co.uk

13.12.12gReen gymVolunteeringLocation | St Michael’s Mount www.tcv.org.uk/greengym

01.01.13BRoWn Willy Run (7m/11Km)Runnning Location |Jamaica Inn, BolventorTrurorunningclub.co.uk

05.01.13neW yeaR WalK aT Sennen CoVeWalking Location |Beach Car Park Sennen CoveCornwallwildlifetrust.org.uk

09.02.13WalKing on Bodmin mooRWalking Location |Minions VillageCornwallwildlifetrust.org.uk

16.02.13Wild PenWiTH mooRland managemenT Volunteering Location |Lanyon BridgeCornwallwildlifetrust.org.uk

24.02.13FiRe & ReSCue HalF maRaTHon Runnning Location |Dragon Leisure Centre, Bodminjmarks@fire.cornwall.gov.uk

11.11.12RememBRanCe RunRunningLocation | MarazionMountsbayharriers.co.uk

11.11.12WeSuP WinTeR SeRieSPaddle BoardingLocation | FalmouthWesup.co.uk

15.11.12gReen gymVolunteeringLocation | BosigranTcv.org.uk/greengym

16-17th Nov RoWVemBeRRowingLocation | St Marys, IOSactivescilly.co.uk

18.11.12STRide CoRnWall (10K)WalkingLocation | LanhydrockCancerresearchuk.org/breastcancerevents

18.11.12KeRnoW SHoW oF STRengTHWeight lifting Location | Truro Piazzafacebook.com

18.11.12 CoRniSH maRaTHonRunningLocation | Jamaica Inn PensilvaEastcornwallharriers.co.uk

22.11.12gReen gymVolunteeringLocation | St IvesTcv.org.uk/greengym

24.11.12WildliFe SCeniC TouRKayakingLocation | St Agnes Korukayaking.co.uk

25.11.12FalmouTH moB maTCH (5 mileS)RunningLocation | Falmouthfalmouthroadrunners.co.uk

29.11.12RaCe nigHT Joe SimPSon TeST indoor Rowing Location | Penryn gym@fxplus.ac.uk

29.11.12gReen gymVolunteeringLocation |St IvesTcv.org.uk/greengym

november//events

december//events

Fit Directory Coming Soon!

advertise your fitness class for £25Contact: sales@fitcornwall.co.uk

aeRoBiCSaerobics Course: 16/01/2013Location | Truro College £40.00ptinfo@truro-penwith.ac.uk

Step aerobics Course: 18/01/2013 Location | Jason Thomas Dance Centre £40.00ptinfo@truro-penwith.ac.uk

BadminTonBadminton for Beginners Course: 16/01/2013Location | Treliske Preparatory School £60.00ptinfo@truro-penwith.ac.uk

no Strings Badminton Weekly: monday Location | Treviglas School, Newquay£3.00sh.m.healy@treviglas.cornwall.sch.uk

CaPoeiRaCapoeira - adult Beginners Weekly: ThursdayLocation | Jason Thomas Dance Centre £6.00 www.facebook.com/CDOCornwall

equeSTRian BHS Horse owners Certificate – level 2 Course: 16/01/2013Location | Truro College £98.00ptinfo@truro-penwith.ac.uk

BHS Horse owners Certificate – level 4 Course: 15/01/2013Location | Truro College £98.00ptinfo@truro-penwith.ac.uk

KeeP FiTKeep Fit exercise Workout Course: 16/01/2013 Location | Carnon Downs Village Hall £40.00ptinfo@truro-penwith.ac.uk

Keep Fit – Simple Circuits Course: 17/01/2013Location | Kea Community Centre £40.00ptinfo@truro-penwith.ac.uk

Fitness Wild - Strength and endurance Weekly: Tues/ThursLocation | Gylly Beach, Falmouth £5.00fitnesswild.co.uk

Pump Weekly: mondayLocation | The Core, Falmouth £5.00thecore.net

Body attack Weekly: Wednesday Location | The Core, Falmouth£5.00thecore.net

High intensity interval TrainingWeekly: Friday Location | The Core, Falmouth£5.00thecore.net

Sailing Rya Start yachting Course: 16-17/03/2013 Location | Mylor Yacht Harbour £475.00 mylorcruising.com

Rya day SkipperCourse: 23-24/03/2013Location | Mylor Yacht Harbour £311.00mylorcruising.com

SWimming Swimming for Beginner Course: 16/01/2013Location | Truro High School £80.00ptinfo@truro-penwith.ac.uk

Swimming for improvers Course: 16/01/2013Location | Truro High School £80.00ptinfo@truro-penwith.ac.uk

Tai CHiTai Chi Course: 15/01/2013Location | Devoran Village Hall £60.00ptinfo@truro-penwith.ac.uk

Tai Chi Course: 16/01/2013Location | Penwith College£60.00ptinfo@truro-penwith.ac.uk

yogayoga (iyengar) Course: 11/01/2013Location | Carnon Downs Village Hall £60.00ptinfo@truro-penwith.ac.uk

yoga (Vinyasa) Course: 14/01/2013Location | St Ives Comprehensive School £60.00ptinfo@truro-penwith.ac.uk

yoga Basic level 1 Course: 14/01/2013Location | Clarence House £60.00ptinfo@truro-penwith.ac.uk

yoga for improved mobility Course: 15/01/2013Location | Truro Library £50.00ptinfo@truro-penwith.ac.uk

yoga (iyengar) Course: 16/01/2013Location | Ludgvan School £80.00ptinfo@truro-penwith.ac.uk

ZumBaZumba mon/Wed/ThursLocation | Treviglas School, Newquay £4.00 sh.m.healy@treviglas.cornwall.sch.uk

fit cornwall - nov/dec issue

fit cornwall novdec

winter swimming

fitness events

winter swimmers

penwith college campusesfor

badminton yoga active

signswild swimming

emma skilton

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