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Muscle & Fitness - GIRL TALK Dec 08

It is funny how perfectly things sometimes fall into place. A sequence of apparently random events knit together so tidily as to be quite spooky. For the Celestine Prophecy readers among you you'll know the whole concept of there being 'no such thing as coincidence'. And sometimes you can't help but feel there are some interesting and powerful processes in motion...

This happened to me recently – I'd been reading about a study at Exeter University that formally concluded there is a correlation between what it takes to succeed in a sporting environment and in the business world. It has been a long held belief that this fact is self evident, but I'd never come across an official study before.

It got me thinking about doing a few more public speaking engagements here and there and trying to provide audiences with entertaining, interesting and motivating presentations. In recent years I've had plenty on my plate and the public speaking thing rather fizzled out, which is a pity as I enjoyed drawing on my various experiences of fitness competition, international adventure athletics, mountaineering. The ups, downs, fighting adversity, planning, preparation, training, execution and all the things that allow you to survive 10 days racing through a jungle or dessert, overcome a dance career ending injury, pick up a few fitness titles, scale numerous major summits, train others, sustain a career and be a mother!

I wouldn't presume to tell an audience of corporate high-flyers how they should go about their daily business, but if I can engage and entertain whilst leaving one or two elements that might be memorable and useful then that is great.

So while I was mulling over digging out my powerpoint presentations reacquainting myself and updating them I received an approach from Sharron Davies MBE. Sharron is one of our greatest ever swimmers and has become a TV star since climbing out of the pool. I've met her before but really she is a friend of a friend. And here is where the 'coincidence' comes in.

Sharron has been successfully delivering motivational talks for 20 years or more and she too was aware of the Exeter University study. With London 2012 on the way (for which she is an active ambassador) sport will more than ever be present in the public consciousness. And business of course has a big part to play in proceedings.

Sharron has decided to create a 'stable' of speakers who all come from different backgrounds, pursuits and successes but who all share the common territory of application, endeavour and success in broad sporting environments.

So there is Sharron – who was 12 when she made her senior GB debut and was an Olympian at 13. Medals at all major championships followed and over 200 records. Away from the pool she has been successful in business, has a high profile media career and is a mother to three. Then there is Jennifer Stoute who was a top British track athlete picking up medals in Olympic, Commonwealth and European meetings. Like Sharron she was also an ITV Gladiator and she even appeared in Russell Crowe's epic Gladiator movie. She now runs an athletics agency and is also a mother.

Additionally there is Ellie Gilder who grew up in Communist Russia and became one of the country's top basketball internationals. Her life over there though was also very harrowing and often shocking. She moved to the UK. Learnt the language and became a successful businesswoman in her own right. Sharron will also be drawing on her huge list of friends and contacts from sport and media as and when required.

The idea is to provide the greatest possible versatility – people can chose how many speakers they want and who – and to deliver bespoke talks that can be about goal setting, teamwork, planning and preparation, overcoming obstacles (and between us we've had a few of those) to matters of health and fitness and even makeover tips!

We will be taking the whole ethos of health, fitness, physical endeavour, competition and success to not just business settings but schools, colleges and whoever else wants to hear from us. All information on this is found inside Sharron's own website at www.sharrondavies.com.

However as we prepare to spread our messages of motivation, inspiration and information I came across a report that suggests the build up to London 2012 is not all excitement, participation and high energy. In fact there is another side of the coin that provides evidence entirely to the contrary. It is estimated that one in three adults will be technically obese by 2012.

Researchers from University College London believe that 13 million adults will be obese as defined by their body mass index (bmi). Now this system of measurement isn't an entirely fair representation of fitness and health (a friend of mine who's in pretty good physical order was horrified to discover recently that at a shade over 5ft10 and 12st 5lbs he is on the first rung of 'overweight'!) but when it throws up such an alarming statistic we should take notice.

The human and fiscal cost is alarming too. Obesity accounts for 9,000 lives a year and costs the health service £7.4billion. Between 1994 and 2004 male obesity doubled from 13.6% to 24% whilst it rose 50% among women to 24.4%. Detailed studies from 128,000 households show that the main problem and 'growth area' (if you'll excuse the pun) is among low income and disadvantaged communities.

And while there are great strides and renewed interest and participation in sports and physical activities in the wake of such events as the 2003 Rugby World Cup, The Ashes 2005 and most recently the Beijing Olympics (if ever proof were needed about the Olympic effect – reported hernias rose by over a third in the month after the Games!), there is a divide that is possibly exacerbated in such times.

I'm aware that there are large numbers of people in most societies who just cannot even make the first step to a fitter, healthier self because the results seem too far off and the journey too daunting. No amount of trophies, medals, images of triumph, tales of training and physical wellbeing are going to make them more inclined to shed bad habits and acquire healthy new ones.

What must be remembered though is that everything is relative. Chris Hoy's third Olympic Gold could perhaps be little different to someone else's three hour half-marathon...it all depends on circumstances and situations.

No we don't all have to strive for national or international victory but we can all undertake small health and fitness based tasks that will make a difference. The University of Pennsylvania recently concluded that if you pay people to lose weight it is more effective than if you just advise them about diet and exercise. But as soon as you stop paying them...guess what? Yep, all the weight goes back on! Well big surprise there then! It reminded me of the detailed university study that eventually decided depression could be linked to weight gain. Why do they bother? They could just go out on the street, ask any of us the blindingly obvious answer, and save themselves plenty of time and money!

Anyway rather than pay people for what in effect might be a reward for a previously poor diet and sedentary lifestyle, we just need to get the message over that it is not difficult, painful or time consuming to make small strides towards significant improvement. This understanding coupled with a dose of self-motivation will prove that the small personal victories are every bit as important as the giant national ones.

Joey Bull is a 4 x UK Fitness Champion, Adventure Athlete and top Personal Trainer. Visit www.joeybull.com and join www.yahoo.groups.com/groups/joeybull

From Women's Fitness - Oct.08

Snow holidays used to be the preserve of the titled and wealthy, white-over playgrounds for the privileged and indulgent. But over the past couple of decades there has been such an expansion in winter resorts, and access to exciting snowy activities has never been easier. It is no longer about exclusivity but inclusivity. And I would recommend it to anybody!

Few holidays beat the fun, challenge and exhilaration of a skiing or snowboarding trip - the falls, the fear, the adrenalin, the sense of achievement. Then there are the views, camaraderie, food and Apres Ski! It’s the freedom of movement without a motor, the beauty of the environment and the whole culture of a ski holiday that makes this experience a must .

The slopes attract a variety of folk too and they’e not all there for the same thrill.

Cross country skiing is popular with locals as a way of getting away from the crowds and absorbing the tranquillity of trails through woods and over the mountains. Cross country skiing can be traced back to the Stone Age when hunters devised snow shoes for mobility across expansive Nordic countryside. Don’t underestimate it. You may have seen senior citizens out and about making it look like a walk in the park. It isn’t! Until you get the hang of these skinny skis you may never have felt as out of control and clumsy! For covering terrain, taking in peaceful surroundings and for one of the top all round physical activities there is, you can't beat it! Just make sure you get some mileage behind you so you can embrace the rhythm and sense of fluidity that this sport requires and encourages. Elite cross country skiers are widely regarded as the fittest athletes on the planet and tests frequently show this activity to be one of the very best for aerobic training and total body fitness. I can't really recommend it more highly than that!

Ski touring is the most elemental form. No ski lifts or cafes on these trips, unless you have a sympathetic guide. Ski touring is about ‘walking’ up hill on your skis using different bindings and ski boots along with a ‘skin’ that sticks to the sole of the skis. Now synthetic, originally this was seal skin and the direction of the fur allowed for good grip even on the steepest slopes. Once you’ve reached a summit, pealed off the skins, eaten a picnic, you head down through powder snow (if you’re lucky) unblemished by other ski tracks. A wild and wonderful experience but attention to mountain conditions is essential or you may need to practise your snow holing techniques for a miserable night out! A guide and avalanche equipment is standard for this adventure.

Snowboarding was introduced in the 60's by Americans keen to amalgamate their surfing and skateboarding interests with snow. By the end of the 80’s it became a prominent trend and skiers had to share their pistes with this new hybrid and culture. Initially it was not a happy alliance for the natural course of a snow board would cut up that of a skiers. But all is harmonious these days!

In fact the boarding revolution latterly helped skiing evolve. Half pipes and wide sweeping turns that were boarder's manoeuvres were soon adopted by skiers. But not before developing a new ski shape. Nowadays there is a more of an easy going attitude to skiing and techniques and styles from this. The current trend is turning back to two skis so let’s look at its appeal.

For a beginner the fitness benefits are huge. Despite ski lifts you’ll still find yourself walking up a snowy hill in search of a stray ski or pole after a bit of a tumble. Even though ski kit advances at a good rate, it is still involves lumbering around in cumbersome ski boots and warm waterproof clothing makes for hot work. Then just as you’ve got yourself together, popped your ski back on, cleared your glasses, you catch up with your waiting buddies who then ski off in a flash. There isn’t much rest for a beginner.

Just making it up the steps to the gondolas can seem like exertion enough when you haven’t got the hang of carrying skis and bustling about in goggles. Though as technique improves, skiing becomes less demanding – fewer falls, less tension and more control prevents you from being a frustrated figure in a heap of snow! The great thing about skiing is that it is a good leveller and no one is great first time....though they may think they are! Even the most gifted athletes have an unreliable first few days with skis so don't worry. The static hold of a squat for instance, isn’t what we practise in other activities, not to mention placing a modicum of steering on top of that. Skiing teaches you balance rather quickly, it teaches you that what comes naturally in other sports or activities, like how to slow down and turn, doesn’t apply here. It has its own set of rules and we all have to learn them! A new coordination and sensation is about to enter your neurology, so just enjoy it.

In these early days the calorific expenditure could match that of a steady run over the same duration. However as you improve, the fitness element lessens and until you reach Olympic level or treat every descent as a race, your calorific output may be out of balance with the fondue and goulash intake! Instructors say they actually put on weight through the season! Moving around in the cold gets them craving fatty foods and hearty dishes. You do need to keep your energy levels up for skiing, the thighs will soon let you know if energy levels are getting low! Tired and wobbly legs can lead lead into a slip and then a fall. Fuelling yourself regularly and well will make a big difference if you’re out on the slopes all day.

It is best to build up some good thigh strength before clipping yourself into a snowboard or skis. Just standing in the boots throws the knees into a bend and so these poor thighs are in constant contraction from then on. A beginner may find all the kit rather awkward and even a practised skier may have sore calfs at the start of the season. In fact ski instructors have many compulsory training days prior to the season which are not entirely for personal technique but so that they can stand up all day in the kit! But these are just the early stages and are easily offset by all the fun that is being had. Mostly the thighs get a good workout and for a beginner, as she learns how to snowplough, (the early phase of controlling skies, speed and direction) the inner thigh may be overloaded. Knees may also feel a little overworked in the process.

The whole joy of being on the slopes is it cannot be compared with any other activity or even training. Gyms offer a pleasant, predictable and controlled environment. Mountains and snow don’t! They offer soft snow, crusty snow, trees, lumps and bumps and hopefully a handsome instructor to scoop you up after a tumble.

You will be thankful for more than his looks though. Getting lessons is a definite. Rather like golf and windsurfing, skiing needs coaching so don’t give yourself a chance to take on your self-made bad habits. Some instruction will teach you to use the right muscles efficiently and avoid detrimental knee problems. You’ll learn the correct posture, techniques and importantly ski code. An instructor will take you to places that suit your ability so you can ski with confidence.

Above all taking lessons will teach you how to ski with todays kit. Skiing and boarding are relatively young sports and equipment based. Therefore as equipment evolves so does technique and keeping on top of your game is also about keeping up with developments. You can spot the skier who learnt in the 70’s, 80’s or even 90's. That in itself doesn’t matter but whether his technique suits his equipment does. It's all about optimising the snow, conditions and designs. And keeping up with lessons is really advisable. Keep yourself updated with reading material too, find a good ski /board magazine or website.

No doubt you’ll quickly fancy taking on the more advanced slopes. Good for you, just make sure that is what you planned to do! Levels of difficulty are coded by colours so look out for the level that appeals, a little bit of a white out may obscure these! There are many tales of skiers straying into territory beyond their ability. It can get messy physically and legally. Ski as you drive - with care and without total trust in others!

BOXES:

Exercises to prepare for the snow. Most injuries result from lack of preparation, so build the following into your pre-ski trip exercise programme. Good slow, controlled squats and lunges will prepare important thigh strength. Holding the ‘Iron chair’ was the classic ski prep exercise and is still valid today – hold a squat against the wall for a few seconds at a time and build up for longer. Wobble boards , Bosus and inflatable bases ensure targeted work on the supportive muscles, your reaction to balance, instant correction and is a good cardio workout. Try slow squats, add jumps and holding a squat, jump side-to-side holding each landing then progress to one leg work, balances, squats and jumps. Make up a circuit of those exercises and keep going for 3-4 minutes so legs are well primed. Mid section strength is important, exercises like the plank or a plank on the ball for half a minute, is a great static exercise. Work the mid section in motion too. Pick up a medicine ball / Powerbag or 4/5 kilo weight and make sweeping actions across the body from high to low and bend knees as you lower.

Best countries:

USA and Canada. Reliable snow, groomed uncrowded pistes, exchange rate good and English speaking.

France. The world's biggest piste network and all standards catered for. But if character filled villages please avoid purpose built block resorts.

Austria. Very pretty, traditional and friendly terrain for beginners. Snow machines work to assist poor seasons.

Italy. Fine food, wine and Italian joviality. The Dolomites are stunning. Resorts spread along the full length of the Italian border and vary from high and spectacular to charming valley villages.

Switzerland. Spectacular scenery, tough Alpine skiing and good beginners slopes. Charming and rustic restaurants. Take Swiss francs not Euros!

Andorras. Good for beginners but accommodation can be hard to find.

Bulgaria and Romania. Suit tighter budgets but skiing could be limited as may a few luxuries like good mountain food.

Scotland - Weather unpredictable but if you live nearby you may want to take a chance.