E TRA MILE
YOUR NEXT STEP TO FITNESS
MARCH 2011. ISSUE NO 1
Interview with rugby star
Personal trainer Q&A
class is perfect for you?
FREE training diary
for every reader
Clashing colours: the
best of gym fashion
Plus, Our resident physiotherapist
answers your questions
Copyright of Puma
Contents MARCH 2011 .
4. IN THE KNOW
Our round-up of the news straight from the fitness press.
Welcome 6. BE INSPIRED
True uplifting stories to keep you going.
To Extra Mile 9. GETTING PERSONAL
Q&A with personal trainer Catriona Langhorn.
At Extra Mile we’re devoted to making
In the zone
sure that you get the most from your
gym workout and maintain a healthy life-
style. Don’t worry if you’ve been slack-
ing lately as we’re here to get you back 10. SMALL CHANGES BIG RESULTS
on track. We’ve got Rugby League star Advice on making the right food choices.
Sam Tomkins sharing some of his train-
ing techniques on page 16 and an A to Z 12. PHYSIO FIRST
of healthy living on page 14. Our resident physiotherapist answers your questions.
I firmly believe that great personal
trainers can help you to achieve your 14. A TO Z OF HEALTHY LIVING
goals in a shorter space of time. Hav- R is for read it and get fit.
ing someone there to teach you and
cheer you on is amazing for motivation 16. EXCLUSIVE INTERVIEW WITH SAM TOMKINS
and commitment. We spoke to Catriona The young rugby star talks fitness, fame and pre-game feasts.
Langhorn, a personal trainer, on page 9
to find out what she loves about her job. 19. CLASHING COLOURS
Injury is a risk that comes with training The best of gym fashion.
sometimes, I’ve had my fair share, but
we’ve got physiotherapist, Maddy Lewis, 21. PERFECT FORM
on hand to answer your workout worries. Showing you how to get the best from your workout.
Turn to page 12 to read more.
22. CURE YOUR GYM PHOBIA
Kerry Rodgers, Editor How to get your confidence back.
Which ########### class is perfect for you?
The E xTRA MILE Team 26. OVERHEARD IN THE GYM
EDITOR: Kerry Rodgers has been to
We give our views on workout etiquette.
Zumba this month.
FEATURES EDITOR: Neil Thomason
has been mainly on the bench press.
WEB EDITOR: Sarah Jordan has been
attending all the dance classes.
CHIEF SUB: Joe Nixon has been
relaxing with some yoga.
DESIGN EDITOR: Edward Lewis has
been running around the office.
Got a question for us? Contact the team:
HEALTHY EATING p.14 SAM TOMKINS p.16
Contents and Cover image provided by Andres Rodriguez at 123RF.com
EXTRA MILE MARCH 2011 PAGE 3
New research from St Andrews University suggests that eating
five portions of fruit and vegetables a day will make you more
attractive to the opposite sex. The research highlighted that
eating your greens can help improve the pigment in your skin
and give you a golden glow. Dr Ian Stephen, who conducted the
study, said celebrity examples of this healthy, attractive look,
include Hollywood stars Keira Knightley and Johnny Depp.
Chris Evans as Captain America
Breathing and burning
A state-of-the-art breathalyser is being developed by chemists
at Oxford University to detect how much fat you burn during a
workout. The device works by picking up small changes in the
level of acetone in your breath, which is produced when the body
is burning fat rather than carbohydrates. A chemist involved in
the project, Professor Gus Hancock, told The Telegraph: “This
is of great interest in sport studies and dietary studies to find out
how people have worked out in the gym.” People reach their ‘fat
burning zone’ at different rates during a workout. This device will
be able to pinpoint the exact moment when you switch from using
food energy, to burning fat. Think how great it will feel to know
that after 20 minutes on the treadmill you are starting to burn off
last night’s pizza!
A ‘fitness assistant’ that not only motivates you but gives
demonstrations has been developed by researchers at the
Fraunhofer Institute for Integrated Circuits in Germany.
The electronic device consists of a sensor suit that collects
information about its wearer’s movements and transmits current
measurement results to a TV, computer or smartphone. During
exercises, the clever T-shirt monitors the wearer’s breathing,
while the smartphone analyses the collected data and gives the
user feedback on the success of his or her training.
Copyright of Orange
Copyright of Maximuscle
THE LATEST HEALTH AND FITNESS NEWS
at the muscles
Fantastic Four and Scott Pilgrim actor Chris Evans has revealed
that he doesn’t follow a special workout plan or diet when
preparing for film roles. His secret for staying in shape is to
work out on a regular basis and play plenty of fast-paced sports.
While preparing for the new Captain America movie, all Evans
concentrated on was bodyweight exercises for strength, such as
push-ups, pull-ups, and sit-ups. He is living proof that you don’t
need a rigorous workout routine to pile on the muscles, you just
need to be determined and committed to regular exercise.
Serious health problems reduced
by a good night’s sleep
The risk of developing heart disease can increase by as much
as 48 per cent if a person does not get enough sleep. According
to scientists from the University of Warwick, most people need
between six and eight hours of sleep each night to protect their
health. Professor Francesco Cappuccio, from the University of
Warwick Medical School, told the Daily Mail: “If you sleep less
than six hours per night and have disturbed sleep you stand a
48 per cent greater chance of developing or dying from heart
disease and a 15 per cent greater chance of developing or
dying of a stroke.” This is not to suggest that you should have a
lie- in every day, but do try and balance your nights out with
comfy nights in.
Kiera Knightly and Johnny Depp, Copyright of Walt Disney Pictures; Captin
America, copyright of Marvel; woman sleeping copyright of 123RF.com
REAL PEOPLE REAL STORIES REAL RESULTS
wo inspiring stories final operation was to be his last.
Copyright of ############
came from the recent When the anaesthesia wore
########### New You off, Andrew was told that he had
Achievement Awards suffered massive spinal damage
ceremony. during the operation and that he
Nosheen Ahmed, from Rochdale, may never walk unaided again.
was praised at the 2010 Instead of giving up, Andrew
awards for shedding an joined the Sheffield Hillsborough
incredible 14 stone in branch of ########### and worked
one year. hard to prove the doctors wrong.
With the help of Andrew’s months of hard work and
########### and a dedication were rewarded when he
personal trainer, Nosheen has was presented with the #########
improved her health, confidence New You Achievement Award at a
and state of mind through a lavish ceremony in 2010.
targeted exercise regime. Andrew told the New You Awards
In an interview with the New You team: “Five months on from being
Awards team, she said: “I have told I would never walk again, my
learnt the hard way that if you personal trainer got me running for
put your mind to something then five minutes, which was amazing.”
your body will follow and you can If exercise has changed your
Winner of achieve anything.” life and you think your story could
the shape When Andrew Pigott was inspire others, look out for your
category at wheeled into surgery for a routine chance to apply for the 2011
the 2010 New spinal operation in July 2009, he New You Achievement Awards
You Achievement believed that his medical problems on the ########### website. In
Awards, Nosheen would shortly be behind him. the meantime we want to hear
Ahmed Having beaten cancer and coped your inspirational stories. Please
with epilepsy, he was sure that this email:extramilemagazine@hotmail.
The Incredible Shrinking Man
ike Hare, 57, an What is most impressive about Mike is
entrepreneur from that he achieved his goals without gastric
Peterborough, changed bands or surgery. He did not resort to fad
his life by dropping 15 diets, but stuck to a traditional plan of
stone through a rigorous training healthy eating, combined with a perfectly
regime. tailored exercise programme.
In 2003, Mike fell asleep at the wheel After just six months of jogging, Mike
and lost control of his car. He could not developed the confidence he needed to
summon the strength to escape from complete his first half marathon, the Bupa
his wrecked vehicle and had to be Great North Run.
cut out by firefighters. At this point he Just five months after his first operation
decided to change his life forever and to remove excess skin, Mike completed
lose the weight that was ruining his life. the Flora London Marathon and was
From the age of 50 to 54, Mike appointed the ‘Inspirational Ambassador’
transformed himself from a lazy 28 for the Perkins Great Eastern Run. In
stone businessman, to a 13 stone 2007 his journey came to an end, when
marathon runner. At the end of his at 54, he achieved his goal of running the
journey he wrote a book, From Sofa to Athens Classic Marathon.
Start Line, which gives an insight into Mike trains still trains hard at #########,
how he coped with the emotional and Peterborough. His journey from fat to fit RRP £9.99. Image with
physical challenges of weight loss. can be found on www.tism.co.uk. permission of Mike Hare
Copyright of Powerade
It is a personal trainer’s mission to help you
achieve your fitness goals. Extra Mile caught
up with workout guru, Catriona Langhorn, to
find out exactly why she loves her job
Cat’s TOP 5 workout tracks:
1. Duran Duran - Hungry Like The Wolf
2. Lionel Ritchie - Dancing On The Ceiling
3. Prodigy - Warriors Dance
4. Van Halen - Panama
5. Dizee Rascal - Dirtee Disco
Cat takes control at one of her training classes
Q How did you get your start
as a personal trainer?
Q How does training
differ from teaching? Q Are there any
disadvantages to the job?
I started out as a primary school teacher I have always taught one spin class a It’s easy to become over-trained, so it’s
and wanted to combine my love of teaching week as well as personal training. I really hard sometimes to keep up the pace and
with my passion for fitness, so I did a enjoy it and it makes a change teaching be a role model when you are exhausted
flexi-course in Leeds with Active IQ whilst groups of 15-30 people instead of one yourself. I avoid this by keeping myself
continuing my teaching. Now my hobby individual. In classes there are more hydrated through the day and eating
and career are one. As self-promotion is people to instruct and you are responsible plenty of carbohydrates and protein when
a big aspect of being a personal trainer, I for the health and safety of them all so I have had a particularly difficult workout.
developed my business skills by attending you have to be hyper-aware of their I like to vary the intensity of workouts, to
a weekend course in London. movements and in that respect it’s tricky. keep my body guessing and to give my
You’re also acting as a role model while muscles ample chance to recover. Also,
Q What did the traininglong a
entail and over how
personal training, yet with classes you are
doing the whole routine yourself so you
need to be fitter than your class. It has also
getting plenty of sleep helps to make you
feel better in the long-term. The Power
Plate (muscle toner) and sauna become
period were you training? been proven to be beneficial exercising in your best friends for muscle pain!
large groups – motivation-wise – so that’s
The training consisted of about 50 per cent fun. The LBT classes are great as I get to Can you offer any
theory and 50 per cent practical. Because help people get the body they really want
I did the ‘fast track’ course it only took and stay fit. fitness tips to readers
six months. It was very intense and the of Extra Mile?
theory units included things like nutrition,
anatomy and training. Throughout the
course I acted as a personal trainer to my
Q How do you stayrole?
motivated in the
Have a rest day to restore motivation and
let muscles recover. Try not to eat anything
classmates, so I never actually trained high in sugar or carbohydrates other than
anyone other than colleagues before Seeing people achieve their goals before exercise. Insulin levels are raised
certification. The theory side was very motivates me, whether it’s losing weight or after sugar or carbohydrate consumption
in-depth and scientific but specifically overcoming illness and injury. It’s a very which basically can turn to fat when the
job-related. After my training I started rewarding job as you can physically see body isn’t active. I am a firm believer in
teaching one spinning class a week and a results and you are improving people’s a ‘cheat day’ once a week when you eat
few Legs, Bums and Tums classes (LBT). lives. Staying on top of my own fitness is whatever you want guilt free. This helps to
It was great to teach the public. also a big motivator. keep me motivated.
EXTRA MILE MARCH 2011 PAGE 09
n Drink plenty of water
Many people mistake thirst for hunger, so drink plenty of water
in the gaps between meals.Your body naturally stores water
if it doesn’t get enough, therefore the less you drink the more
water your body will hold, making you feel heavy and bloated.
Water retention is often the source of some of those
n Got milk?
Switch from full-fat milk to semi-
skimmed. A pint of full-fat milk
contains 8g more saturated fat
compared to its healthier alterna-
tive. If you can manage it why
not try switching to skimmed
milk,which is virtually fat free.
n Snack attack
Dried fruit and nuts are a
healthy alternative to sugary
snacks. They can be just as
tasty as a packet of crisps or a
chocolate bar, but they are full
of natural sugars rather than the
processed kind that give you
nothing but empty calories.
n We all scream for ice-cream
Are you partial to a bit of Ben and Jerry’s?
Let’s face it, most people wouldn’t turn it
down. To reduce your saturated fat intake try
swapping from full fat ice cream to low fat
frozen yogurt. You’ll save yourself 70
calories per serving, and loads of saturated
fats. We’ve tried it and most of the team
couldn’t tell the difference.
Water copyright of triplepundit.com; cow, copyright of www.faqs.org; dried fruit, copy-
right of http://xlerator-handdryer.com; ice cream, copyright of Ben and Jerry’s
Copyright of Apple
A cup of black coffee contains only five or
Products that are advertised as good for us are often not as six calories but it is suprising how much
healthy as the labels make them seem. Take our advice and fat and sugar can be easily added to a
steer clear of some of these ‘fat-free’ treats naturally low calorie drink. A cappuccino
with full fat milk can contain up to 200
hen you are four weeks in fat and 24.4g of carbohydrates. Of course, calories depending on size, and up to 11g
to a strict diet and someone this is far less than what can be found of fat. Switching to a skinny cappuccino
offers you a chocolate bar, it in a bar of Cadbury’s Dairy Milk, but the can save you up to 140 calories and up to
is usually quite easy to turn levels of fat are high considering they are 10g of fat per drink.
them down. We all know that chocolate, advertised as a healthy option. Try and
crisps, cake and sweets are just empty opt for bars that have less than one per The incredible bulk
calories that contain high levels of fat and cent saturated fat and a low sugar content. If weight loss doesn’t interest you and
sugar. But what if you were offered a nice Remember to go easy on the amount you you’re looking to bulk up, it is important to
‘healthy’ cereal bar packed full of oats consume, cutting out chocolate does not follow a healthy low-fat diet and eat plenty
and raisins? Would you take it? Chances mean you can eat two cereal bars instead. of protein-rich foods. If you’re looking to
are most of us would because it appears If in doubt, eat a piece of fruit. gain muscle don’t cut out all fats, just
to be the healthier alternative. However, the saturated kind. Depriving your diet of
some foods are not quite as angelic as Muller not so light? fat will encourage your body to store it,
they seem. Hidden behind the promises Yoghurt is renowned for being the health making it harder to lose.
of health benefits, high levels of vitamins food of choice, but only natural yoghurt Try and consume foods that are high in
and clever packaging are sugary, salty will help you reap the real benefits that protein if you’re looking to bulk up. Eggs
and often fatty foods. If you fall into this it has to offer. Many people don’t like the are a brilliant addition to any diet as they
trap, you will most likely undo all of your taste of natural yoghurt and choose fruit are a rich source of protein and cost very
hard work. The best advice is to read the flavours instead, but these often contain little. White meats such as chicken and
labels carefully and don’t be fooled by excess sugar fat and calories. Don’t let fish are also a great source of protein.
slogans. Check out our article on how to the low fat label sway you into spending Fish is also a great way of getting
understand Guideline Daily Amount labels your cash. Many yoghurts advertise their the essential oils that your body needs.
at http://tinyurl.com/6z872m9 low-fat content; but what is the sugar Salmon is a great choice, as it is a source
content and just how many calories are of omega 3, improving your nervous
Is that snack healthy? you consuming? system and cardiovascular functioning.
The granola bar you have been snacking Muller Light mandarin flavour contains Omega 3 is also known to develop your
on may not be as innocent as it first 18g of sugar and 108 calories, as does the memory.
appears. Many brands of granola bars apple version. A Muller vitality yoghurt, Maintaining a low fat diet can be easy
and breakfast cereal bars contain large designed to promote a healthy lifestyle and if you know what to do and what to avoid.
amounts of sugar and, in some cases, a aid digestion, also contains 18g of sugar. Follow our advice, combine a low fat diet
significant amount of fat. For example, This is suprising considering a Cadbury’s with your workout routine and you’ll soon
Kellogg’s NutriGrain bars contain 3.3g of Creme Egg contains 25g of sugar. notice a huge difference in body and mind.
Muller Light Vitality Cappuccino
>18g of sugar >200 calories
>108 calories >11g of fat
>18g of fat
Warning sign copyright of www.businessblogshub.com; yoghurt, copyright of Muller Dairy; cappuccino,
copyright of http://www.bonbouche.co.uk EXTRA MILE MARCH 2011 PAGE 11
Extra Mile’s resident physiotherapist, Maddy Lewis
answers all your gym and health-related questions
Agony aunt Maddy Lewis
Is it important for me to What are the most I keep getting cramp during
warm up and cool down in common gym injuries that my cardio workout. what
the gym? physiotherapists deal with? can I do to avoid cramps in
Ben Wright, 26, member of ########### How can I avoid them? my exercise routine?
in Hull. Mark Calloway, 21, member of James Hernen, 53, member of
########### in Holloway, London. ########### in Hagley Road,
MADDY SAYS: It is important to warm up Birmingham.
to get the muscles ready for use. If you do MADDY SAYS: The most common gym
not warm muscles up they are less flexible injuries are overuse problems like Achilles MADDY SAYS: As you sweat during your
and have a reduced ability to withstand tendonitis. This is when the tendon at the workout it is important to replenish the
stress. They are less elastic and therefore back of the ankle gets irritated over time if, body’s salt, water and nutrients to allow
more prone to injury. Cooling down is for example, you train too hard too soon, optimal performance. It is important not
important to remove lactic acid, to prevent or you change the amount of training that to eat heavy foods too close to when
as much as possible, the delayed onset of you do. The best way to avoid an overuse you work out, as the blood supply will be
muscle soreness (DOMS). injury is to pace your training and stick used in digestion and the muscles will be
to a graduated programme. This must starved of oxygen. This creates a build-up
I have an injury to my leg also involve regular stretching. If you do of lactic acid causing cramp.
but the more I work out start with an injury I recommend being
on it, the pain goes away. assessed by a physiotherapist to see if I’ve been told to use ice
Should I carry on with the there are any underlying medical issues or heat on the injured area
activity? that need to be addressed. of my body, when and how
Joyce Brian, 44, member of ########### should I do this?
in Preston. I have sustained an injury Katie Gordon, 22, member of ###########
to my leg through sport. in Whitfield, Manchester.
MADDY SAYS: I recently trained for a Will it just go away after a
half marathon run and developed Achilles while? MADDY SAYS: It is best to use ice on an
tendonitis. I ran too many miles far too Samantha Hill, 32, member acute injury to reduce pain and swelling
soon. As I ran the pain went away and ########### in Cardiff. caused by acute inflammation. You
I thought ‘actually this feels okay, I can should only use ice therapy if you have
carry on’. Of course – I was kidding MADDY SAYS: Some injuries do go no numbness in the area of skin and have
myself and as I continued the pain was away naturally over time with rest no circulatory problems. You should use
worse each time and it kept coming on and no intervention. Having said that, a damp towel over the injured area and
sooner. Changes occur in the body’s physiotherapy treatments can speed the apply ice for 10 to 20 minutes, checking
connective tissue if tendons or muscles natural healing process along allowing the area throughout to prevent ice burns.
you to get back to sport quicker and Heat is more often used on an injury that
are overloaded beyond their capacity. It is
always tempting to continue working out more efficiently. For many reasons, you have had for a while to ease pain and
if the pain goes, but more often than not at other times injuries do not resolve spasm. A hot water bottle or wheat pack
you make the problem worse over time in a normal time phase and could is best. It can also be used before specific
also need assessment by a chartered stretching to increase the flexibility of
and it will take longer to get rid of in the
long term. physiotherapist. muscle tissue and allow you to move more
easily when exercising.
Email your questions to email@example.com with ‘Help me Maddy’, in the subject box.
Copyright of Kelloggs
A to Z of...
Healthy Living e,
st... gs o
exercis cramb offee, fruit
ss: swim e... The list of ruit, s c
to name min aero fresh f eal toast, ities for a
but a few g, running, cyc bic exercises wh olem e possibil Varying
w . ling and th ss.
capacity eek will help to r Doing one of th dancing juice – st are endle of the day
and help ed es kfa l
to impro uce blood press e even once a y brea t mea .
ve blood u health st importan nd enjoyable
circulatio re, improve lung o
the m interesting
arbohydrates... The dreaded ‘C’ word has a bad reputation, but it’s not that bad at all
when you treat it right. Carbs are a common source of energy and can be found
in pasta, potatoes and
rice. Once digested they are converted into energy which is slowly released through
the body, allowing
you to keep going throughout the day.
D ruit... High in fibre, shaterldan
No it’s not Atkins w d
or Weight Watchers, a diet lectrolytes... Popular natural sugars, fru it ou be
. The beauty
is your everyday eating amongst athletes, ele a part of your diet
activity. A healthy and ctrolytes e’s going to
are finding their way
into most of fruit is that ther than
balanced diet will generally involve you like. Rather
energy drinks as
a way of be at least one Ditch
three meals a day, in which you get replenishing sodium uits, eat grapes.
and potassium salts snacking on bisc a pear. If
all nutrients (see N) in moderation. that are lost through
sweat during exercis the chocolate bar
and opt for
Drinking plenty of water throughout e. e eating fresh fru
you don’t feel lik
the day is essential and if you feel it such as raisins or
yo ur desk try dried fru ive.
the need to snack between meals, fruit as an alternat
sun- ripened mixed
swap the biscuits for fruit.
appiness..ow, I ndulge... Ind
motivator, if yo ulging every now and again
u deny yours is a great
Yeah, we kn even more. T
hat doesn’t m
you’ll want it
it’s easier sa
chocolate bars ean we want
rill... Grilling your
than done a lot of where you ea a day, but sett
t whatever yo ing aside one
you to eat fiv
food instead of frying u want is a gre day a week
iness and a yourself to ge
it is a great way to the time, but happ t through a we
ek of hard wo
at way of motiv
titude can get rk-outs.
cut down on fatty positive mental at
juices in meat, it is especially you just as far as
great in the summer when you or having a good ogging... Not everyone’s cup of tea, but worth
can bust out the barbecue. what you want
seizing the day w
to succeed in ever
from life and
ill enable you
ything you do.
J giving a try. By running at a leisurely pace you
can increase fitness with less stress on the body
and the beauty is it can be done in and out of the
gym. If you’re having problems pacing yourself, jogging on
K it... Having the right kit for your
the difference. That doesn’t
workout can make all
mean you need those £200
a treadmill is the best way to go at a set pace.
running shoes (but do che u need a little
ck out our guide to selecting
ife coaching ... Sometimes yo .
the right running shoes for keep you motivated
L n and someone to
you - http://tinyurl.com/4r2
but comfort is crucial to you
r enjoyment of working out
hs8a), in the right directio ients determine an
local ###########; wheth at your A life-coac h aims to help cl g and
er it’s the top you’re weari ychology, mentorin
shorts you run in, or the iPo ng, the their goals th rough a mix of ps Mile
d holder you’ve got. ction on the Extra
out our Life Coach se
counselling. Check yurl.com/4dkgv39
website for spec ific advice: http://tin
M otivation... Whateve
our goa r
be it w
ls in sig
ht, utrients... Nutrients are the essential building blocks
bea e h of your daily life, they include: carbohydrate, protein, fat,
best tim ch body or cutt ottest
e runnin ing your vitamins, minerals, salt and fibre. You need each and
is the ke g 15k,
y. motivatio every one of those things in your diet to keep a healthy lifestyle.
on a co When you’re g n
ld winte ett
that che r mornin ing up
ek g to ge
in befor y ########### t
e your workout
reminde shift sta
or on yo
r of your
a rganisation... Protein is essent
to stay d r wallet Stay organised and know for growth, repair
d. when and what activities maintenance in
need to be done will serve you well be found in
body. Protein can
in all walks of life – from your gym such as chicken
uickie... lean meats
Far be it workouts to your responsibilities in the uce such as
for us at Extra Mile to be and fish, or prod
work place - and is the key to success. ttage cheese.
crass, but a quickie can milk, eggs and co
be a great way at letting
off some… err… steam. Think of it
est... Just as important as getting the exercise
as a sprint: high energy and over as
soon as it began. Sex is the most
fun of all workouts after all burning
between 50 and 100 calories
R done, rest is vital to making any gains in your
workouts. Any sort of weight training regime should
generally be done in a cycle to allow specific
muscle groups time to recover.
an import rkout, to raining
is diary... A day-by-day week-to-
l prior to a weigh etch should be week training diary is a great way of keeping a
p, it is vita les. A str rtant record of your workouts and acts as a brilliant
warming u on’t pull any musc it is impo
ou d onds and re motivator when you look back to see how
ensure y of 30 sec shadow box), befo
maximum e spo t, much you’ve improved. We have included
held for a (jog on th
genera l warm up a free training diary in this issue for all of our readers.
you do a
nsaturated fats... ariety...
Varying your workouts is a great way of keeping your
You may be shocked ########### visits interesting and keeping your body responsive to
and appalled to see ‘fat’ exercise. Not altering your exercise routine will eventually cause your
listed in Nutrients, but it body to become unresponsive to your well-thought-out workout plan.
is an important part of your diet as
it helps absorb vitamins and gives
reserve energy. Unsaturated fats are Okay, it tastes kind of boring, but
found in oily fish such as sardines keeping yourself hydrated will give you Foods w
and mackerel, nuts and seeds, and healthier complexion and keep your ene
rgy ‘ x - f a c t the
levels up. You should be aiming to consum or’,als
in rapeseed and olive oil. The kind k o
2.5 litres staggered throughout the day,
e foods’, a nown as ‘supe
of fat you want to avoid is saturated which is what re the o r-
the body needs to function properly; from full of nes pac
fat, which you find in foods such as helping your essentia ked
brain work at its optimum to eliminating such as l nutrie
butter and hard cheese. waste. blu nts
and spin eberries, salmo
ay of relaxi ng, working
oga... It is a greatdwchallenging your body
one out... Be it in the gym or at home, it’s a good idea
your body’s core muscles
so great for toning
aerobically. It is al to just zone out sometimes. Turn off your phone and give
and improving flexi yourself some important ‘me’ time. Try chilling out in a
########### sauna for 20 minutes after a workout.
Images, Creative Commons on Flickr
EXTRA MILE MARCH 2011 PAGE 15
EXTRA MILE EXCLUSIVE INTERVIEW
Sam Tomkins has been described as the next big thing
in Rugby League. We talk to him about fitness, playing
for England and post-match pizza binges
he sun is shining as we arrive at of the season.” Securing his place in the His admirers aren’t just limited to the
the Wigan Warriors training ground first team squad was just the beginning of press though. We bring up an online forum
in the hope of getting to know his achievements. He now represents his we discovered in which a slew of people
Rugby League’s rising star a little better. country and played a vital role in Wigan’s discussed the serious question of whether
Fitness and sport have always been a 2010 Super League winning team, but he he had a girlfriend or not; many using
huge part of Sam’s life, he took to rugby hasn’t let this success go to his head. “It the space to declare their undying love
quickly after joining his local club, Chorley was a big honour,” he says humbly. Sam for him. Laughing it off, Sam alternately
Panthers, with his older brother Joel. becomes rather coy and shy when we tells us about the ‘We Hate Sam Tomkins’
“We got involved from there and I liked it discuss the media buzz that surrounds group on Facebook. “I went on it and it
as soon as we started.” He decided there him. “People just say things like that in the had about 300 members, just fans from
and then that rugby was the sport for him. papers,” he says. “I think I’m one of many other teams. A few of my friends joined
young players in the league that are doing it...” he says with a smile. He then shrugs
alright at the moment.” away how many members the group has
EARLY START Like anyone, Sam enjoys the positive garnered and says: “You accept the good
From this modest beginning Sam has had press. He smiles, embarrassed at the press, so I suppose you’ve got to take the
a meteoric rise to the top of the sport. Some of the bigger lads, bad sometimes.”
At just 21 years old, his credentials can they get pretty strict diets.
make even the most seasoned player They can’t eat a carb for
tremble in their boots. He was named eight weeks PUSHING OUT
Man of Steel’s Young Player of the Year As you would expect from a world-class
in 2009, and has been tipped as the next conversation. But the celebrity factor in athlete, Sam lives a different lifestyle to
big thing in Rugby League. “At the start of rugby is nothing like it is in football. “I’ve most young men his age. Taking his level
the season, that first year, I was squad watched a few football games, but I’m just of personal fitness very seriously, Sam
number 25, which is pretty high. After the not into it.” He did go on to add some realises that at “weekends or weeknights,
third game I got introduced off the bench other thoughts on football... but these when your friends have got parties or just
and cemented my place towards the end can’t really be repeated. going on a night that you might want to
The Watt bike used by the Warriors in their intense training The Warriors’ training gym at the co-operative Community
sessions. Also used by many professional cyclists. Stadium in Orrell, Wigan.
go to, sometimes you’ve just got to say about it: “I rip into one of them straight his confession of throwing up on the bike
no”. Sam doesn’t seem too upset about after the game.” he chose right to follow in the footsteps of
missing out on the routine experiences Pizza aside, the team must his Rugby hero, Alfie Langer, who played
of other 21 year olds, after all, he did say understandably maintain a healthy for Warrington.
rugby was the sport for him. lifestyle in order to perform on the field. Wigan and Warrington have a deep
With the Warriors being in pre-season With strict body-fat and hydration testing, sporting rivalry when it comes to Rugby
training at the moment, Sam gives us alongside regular weigh-ins, Sam knows League, but for the Tomkins family their
an insight into a regime that can only be cheating isn’t an option. “If you’re cheating allegiance moved with Sam. “My dad was
described as gruelling. With just one day and eating whatever you want, drinking always a Warrington fan and we got bred
off a week the team are pushed to their whatever you want, you do get caught into being Warrington fans. Obviously
limits. “We’ll have a weights session in when we moved, allegiances changed.”
the morning, then a fitness session on the It’s an achievement for Sam’s family have been the driving
field, and then a skills session.” mum and dad. Sort of pays force behind his rugby success and he
off for the things they did is obviously fond of his brothers, Joel,
23, and Logan, the youngest at 18. His
FULLBACK FOOD out.” dad’s dream was to see his three sons
He may not enjoy the extra weight-training Surprisingly, the day before a game the playing together in one team and soon
sessions, but he does enjoy being fed at team is fed sweet potato, and Sam’s not after this interview, Logan made his debut
training, and the meals are “always pretty entirely sure why. “You just eat what you’re for the Wigan Warriors; the first time three
healthy,” according to Sam. It is difficult told really.” We at Extra Mile can let you in brothers have played together in the
to understand whether it’s the healthy on the nutritional value of this super-veg same game. “For Logan to play as well,
aspect he likes, or whether it’s that he though: they are packed full of vitamin A it’s an achievement for mum and dad. Sort
doesn’t have to cook. Living with 18-year- and C and complex carbohydrates, so it’s of pays off for the things they did for us.”
old brother Logan, it appears that cooking no wonder Sam and rest of the team are
isn’t a priority in the Tomkins brothers’ in excellent physical shape.
household. Sam shares with us something else the THE INTERNATIONAL
“I’m quite lucky that I don’t have too strict entire squad have in common, a hatered Sam trains hard to keep his place in
a diet,” Sam confesses. In comparison of the Watt Bike. “It’s like what the people the team and since he was first put on
to some of the other guys on the team it who do the Tour De France use,” he says, the bench against the London-based
is clear why: “Some of the bigger lads, before adding: “It’s like a normal bike, Harlequins, he has battled with nerves:
they get pretty strict diets. They can’t eat but it’s got a fan on the front, so it’s really “I was nervous for all the week and then
a carb for eight weeks.” Sam definitely hard to do.” He says the whole team find we travelled down to London and I was
could not cope without carbohydrates in it hard.“I throw up every time I go on it.” nervous all night; probably got about an
his diet, revealing that his favourite post- Almost contradictory to this insight into hour’s sleep.” However, this was nothing
game meal is pizza. He beams with the bike-based torture, one of Sam’s sporting compared to being asked to be a part
excitement of a giddy school boy thinking idols is Lance Armstrong. But judging by of the England team and going over to
France as the eighteenth man in 2009.
“The first time I got called up into the
squad, I’d only played about six games
SAM TOMKINS in the first team.” The experience was
enough for him and he talks highly of his
DETAILS STATS involvement in the squad: “Although I
D.O.B - 23/03/1989 Appearances - 62
didn’t play I think I learned a great deal
Postion - Fullback Tries - 41
and it was good for me.”
Height - 180cm Goals - 4
Sam’s workout is a crucial part of his
Weight - 79 kg Dropgoals - 1
lifestyle. He is not a gym machine though,
Points - 173
Sam loves pizza and confesses he finds
Samfact box image, copyright of Wigan Warriors his training “too much like hard work”.
EXTRA MILE MARCH 2011 PAGE 17
Copyright of Lacoste
Clashing Colours The best of gym fashion
Purple jacket, copyright of Adidas; purple crop top, copyright of
Brights have taken hold of spring/summer fashion, so
make a statement by swapping your boring black gym
wear for perfect purple items. Here are some of the
best, chosen by Extra Mile Web Editor Sarah Jordan
Nike; purple long top, copyright of Adidas
This sports bra offers all the The tight-fitting base layer on
right support but also looks this tank top provides structure
great underneath racer-back and support. Adidas women’s
tees. Nike Dedication V-back adilibria TECHFIT tank with
women’s sports bra: £25 (Image overlayer: £34 (Image from
from nike.com) shop.adidas.co.uk)
Outdoor exercise sessions
Keep your iPod secure in
are made easy with this
the gym using this simple,
sporty gilet is perfect for
stylish arm-band. iPod
indoor and the bright colour
Nano 5 Extreme Sports
will add a fashion edge
Armband Case: £4.99
to your gym wardrobe.
from Amazon (Image from
Adidas women’s adilibria
studio gilet: £41 (Image
Running top made using
ultra-light, breathable fabric, this
top is great for keeping you cool
while exercising. Saucony Elite Red is the colour of power and confidence,
Running Singlet: £9.95 (Image perfect for a hardcore workout in the gym.
from Sportsshoes.com) Here are some great items for men, chosen by
Neil Thomason, the Extra Mile Features Editor
Red top, copyright of Sportsshoes.com; trainers, copyright of
Sportsshoes.com; red hoody; copyright of JDsports.com
The latest Nike technology has been used to produce
this Sportband which measures your distance,
pace, time and calories burnt. You can also sync the
Sportband with Nikeplus.com to access loads more
interactive features. This is a really clever gadget for
anyone who wants to stay in control of their workout.
Nike+ Sportband 2: £34.95 (Image from sportsshoes.
These great-looking trainers
are made with mesh detail and
super light-weight panelling.
They are finished with a black Exclusive to JD sports, this hoody comes with
synthetic nubuck toepiece and a soft fleece lining and features a contrasting
air bubble units running the rubberised trefoil brand logo on the front.
whole length of the shoe for Leave the gym in style. adidas Originals trefoil
a comfortable step. Nike Air hoody: £44.99 (Image from JDsports.co.uk)
Max 95: £114.99 (Image from
EXTRA MILE MARCH 2011 PAGE 19
Copyright of Nike
Stretches and resistance training can help to tone muscles and encourage your
body to burn even more fat. Here are three exercises that target the main muscle
groups for building core strength. You’ll start to notice some great results
THE DUMB-BELL PRESS
This works your chest and arms and is a great
way of building strength in the upper torso.
Lie on your back on a bench with the dumb-bells
held above your chest. Position your hands a
little wider than shoulder width apart; lower the
weights slowly to the chest and then push back to
the start position. Perform 3 sets of 8 repetitions
with a manageable weight.
Squats are an explosive exercise, that work almost all of
the muscle groups in your legs.
From a standing position with your feet about shoulder
width apart bend your knees to right angles and then
return to the starting position. Perform 3 sets of 15
repetitions. Keep your head up, look forward and
ensure your back is straight. As you get stronger you
can perform this movement with weights, either with a
barbell or dumb-bells. When you squat, ensure that your
heels remain in contact with the floor at all times.
The plank is an amazing way of working all your core muscles. It is a
hard endurance exercise and takes practise, so the first time you try it,
don’t by disheartened if you can’t hold it for long.
Lie flat on a mat resting on your forearms with your hands clasped
together. Push up from your toes, resting your weight on your toes and
your elbows. Keep your back flat in a line from the head to the feet. Hold
this position for 20 to 60 seconds, depending on your level of fitness, then
relax and repeat up to 5 times.The most effective abdominal exercises
combine a range of stomach-isolating movements in a circuit. Repeat
the plank in 5 sets of 3.
EXTRA MILE MARCH 2011 PAGE 21
Cure Your 0 Seconds
Dear Extra Mile team,
I recently joined my local ###########,
because I wanted to lose weight in preparation
for my sister’s wedding. Even though I’ve been
going for a month I still feel a bit nervous Details: Lloyd Gunton, 24,
about working out in front of other people. chartered accountant from London.
How can I boost my gym confidence? Cottons Club (London Bridge).
Maxine, 32 How many times do you go a week?
About three times a week for an hour.
Favourite piece of equipment
Free weights - most variation and can
he gym can be a scary work a wide majority of muscle groups.
place if you don’t feel What areas of your body do you train
confident about yourself while at the gym?
or your abilities, but there Upper body and core. Mainly I really want
are some easy ways to develop to improve my fitness levels.
your confidence and banish What advice do you have for people
who want to join the gym?
any ‘gymphopbia’ you may be
Get a good induction and a work-out
experiencing. plan or you end up wasting your time on
There may be some women who ineffective workouts. I also recommend
look like supermodels in cycling weight-lifting gloves as an essential piece
shorts, but don’t let this intimidate of kit.
you. Everyone wants to achieve What’s the best thing about the gym?
different goals and levels of physical Feeling tired coming out and knowing I
fitness, so it is important that you stick had a good workout.
to your own plan and know your own Best workout song
Ask a personal trainer or a member Into Oblivion - Funeral for a Friend.
limitations. Having gym confidence of the ########### staff to show
requires a realistic understanding of you how to adjust the machines to
how your body works. You may not suit you, this way you will feel more
look like your ideal image after just confident about maximising your
two weeks of hardcore exercise, but workout.
this is no reason to give up. Monitor To achieve a set goal, it is
your weight loss and fitness levels in great to have people around you
our free training diary supplement so to motivate you. Have you tried
you can look at the progress you are gym classes? They are a great
making and be reminded that your way to meet people in a relaxed
gym sessions are really paying off. environment whilst burning some
When trying to beat your gym serious calories. It also helps to
nervousness there are a few simple listen to high-energy, rhythmic
tricks you could try to feel a bit more Details: Lee Cohen, 21, Archaeology
music on an mp3 player to give student from York
comfortable. Buy some gym outfits you a psychological boost. When ########### Club: Clifton, York.
that you feel secure and stylish in, you walk out of the changing room What areas of your body do you train
they don’t need to be expensive, just listening to your favourite music whilst at the gym?
something that offers the right amount you will be less focused on your I have been taking spinning classes, so
of support and breathability. See our surroundings and more determined I’m working legs, core and it’s good for fat
website or page 19 of the magazine to achieve your fitnes goals. burning too.
for some great options. You may What advice do you have for people
Remember no one is staring at
lack confidence because you are who want to join the gym?
you, they are too concerned with
still unsure of how to navigate your That you will need to be committed and
their own workouts. Stay focused motivated to achieve the most out of
way around the gym environment. on your goal; learn how to make the your membership. Also, owning a great
Don’t pretend you know how to use most of your gym and keep yourself pair of running shoes is really crucial for
a piece of equipment if you don’t. pumped with a great soundtrack. avoiding cramps and blisters.
http://ukjournalism.co.uk/magazines/mab2b3 Image of woman courtesy of Andres Rodriguez on 123RF.com
NO COPYRIGHT CLEARANCE
Gym Class Heroes
If you are bored of doing the same workout week after week, why not add some variety to
your gym routine? Take this quiz to find out which ########### gym class is perfect for you.
Do you struggle to
get motivated in
Do you like to relax Do you prefer your
by chilling out or workouts to be low
staying active? or high intensity?
Is your ideal night Are you a cardio
Do you have two
spent on the sofa or weights type of
or out with friends? person?
Do these nights Do you like your Do you find your
involve a quest for Are you a ballroom Bike Non workouts are
workouts to be fun
calm and inner peace or night club type or stop non-stop or do you
and energetic or
or television? of person? Treadmill like to mix it up?
Yoga Strictly Zumba RPM Circuits
You understand the You love dancing and You like to feel You like to push You tend to move
importance of physical working out with a energised and you yourself hard and really around the gym and
fitness, but like to partner or friend. You workout harder when feel the effects of your never settle on one
feel relaxed after a have an appetite for music is playing. You workout. RPM, also piece of equipment.
difficult session. Yoga celebrity gossip and like to be with friends known as spinning, Circuit training will
challenges the body love Saturday night who can motivate involves you pushing allow short bursts
aerobically, but leaves TV. Strictly Fit is a new and encourage you. yourself to the limit on on different pieces
you feeling calm dancing exercise class Zumba is an aerobic a bike. The instructor is of equipment. It is
and refreshed. It is that features original workout that uses there to motivate you intense, but will keep
also great for toning moves set to music rhythmic Latin beats to when your legs start to your fitness regime
muscles and flexibility. from popular artists. help you burn fat. burn and ache. rather varied.
Yoga Image courtesy of lululemon athletica, via Flickr. Strictly image from bbc.co.uk/strict-
lycomedancing, no copyright. Zumba image from Zumba.com/us, no copyright. RPM image
sheknows.com, no copyright. Circuits image courtesy of ########### press images. EXTRA MILE MARCH 2011 PAGE 25
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Extra Mile lets you in on some of the unwritten rules of gym
behaviour so you can avoid any embarassing moments.
• Make sure you wipe down the equipment you are using before
you move on. There’s nothing worse than greasy sweat
patches on a rowing machine.
• Shower or use deodorant after your workout, bad personal
hygiene at work is a total turn-off.
• Ask people if they’ve finished with equipment before you grab It is a myth that low intensity
it, otherwise you’ll become known as the treadmill stealer. workouts burn more fat, so
• Leave your bag in the changing room, people will not be get sweating on the treadmill!
pleased if they trip over your stuff.
• Always be on time for classes or feel the wrath of your yoga
teacher or Zumba instructor.
• Never use your phone in the gym unless it’s an emergency. Not
everyone wants to hear what you’re having for dinnner.
• Never strut your stuff in the buff. You might love your body but
that doesn’t mean everyone wants to see it.
• Try not to offer people advice when it comes to using the Don’t hurt yourself when lifting
equipment. You might have a PhD, but that doesn’t make you weights. Visit our website for
an expert on how to use the bench press. If you give someone expert advice on the deadlift
bad advice they could really hurt themselves.
• Avoid the gym when you’re ill. You don’t want to be responsible
for the latest outbreak of flu at your local club.
• Never swear in the gym. It’s not a church but it is a temple of
fitness and exercise so treat it like a place of worship.
Now that you’ve finished your Cool Down,
have a quick glimpse at next month’s issue...
Jessica Ennis, copyright of www.jessicaennis.net
The free health and fitness magazine
exclusively for members of ###########
Copyright of Adidas