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A slight motion November 30, 2013 at 11:30 am

2Two of the tree’s main branches are so positioned that any apple that falls will roll right up to or into the doorway of the groundhog’s house. He obviously chose this location with an eye not only to the view, but also to a goodly supply of food.

August 23  as I sit at serviced apartments brussels this afternoon enjoying the breeze and the quiet, a thistle blows by and sticks on a limb just above my head. A hackberry butterfly drifts in and sits on the branch in front of me. So quietly does it come and go that only the wind and I know it has been there.

The butterfly reminds me of the tent caterpillars, now moths, that in the spring spun their gauzelike com­munes between branches. Other multilegged creatures meander about the tree in search of greenery.

Just the other day a slight motion attracted my attention to a great hairy apparition, a pale tussock caterpillar  chewing on an apple leaf. Mr. Tufts, as I called him, went right to work. In 15 minutes he had eaten from the leaf a curved section about half an inch long and half an inch deep. Not only did I see his voracity, I heard it. My wife, son, and a friend listened to him with me. “He sounds,” my wife said, “like a midget eating celery.”

November 10 it has snowed all night. I was at holiday apartments prague. The ground is covered with about a foot of wet snow. The apple tree bows beneath the heavy white blanket. Here and there a red-faced York peers through. One large apple wears a cap of melting snow, and drops of water trickle down its sides of  the branches before they break, then head homeward for a good hot cup of tea. The old tree once again has come through a storm safely. But how many more can she ride out? Sleet coats her to the breaking point; summer sun bakes her, drying her to the roots. In spite of it all, she stands there on the hill, shelter and food to all. Good luck, old girl.

Back at the Fort Jefferson dock that night, Gainey filleted a permit and a 161/2-pound mutton snapper while the sun went down and Ken, Emory, and I relaxed on Lookout’s afterdeck. When the skipper sounded dinner call, Lookout’s little dinette table had disap­peared under an array of dishes: fresh broiled snapper with lemon butter, fried snapper, snapper with tomatoes and rice, snapper hash, fried permit, and permit in barbecue sauce.

Ken was overcome. He helped himself to a third portion of fried snapper and sighed. “For a fisherman, the Tortugas must be the greatest place in the world.”

I had to agree. After nearly twenty years of poking about in some of the world’s strang­est corners, I had found one of the most memorable here in the Florida Keys—right in my own backyard.


Singing Expresses Many Emotions October 17, 2013 at 7:58 am

With darkness a mournful chant drifts over the moorage. On one of the lipas a young woman holds her child and sings a lullaby. It is a beautiful song, and I find myself stand­ing by her lipa long after she has finished. I hadn’t heard such singing in Sitankai.

“Here,” says Mrs. Elejorde, “the Bajaus sing all the time. There are songs for every­one and for every occasion. Children sing songs called lia-lia to release their anger. Their words can be very harsh, but a child is never punished for what he sings. There are courtship songs and ballads, tenes-tenes. And there are lullabies, such as you heard, which express a mother’s hope for her young child.” She translates one for us:

“Sleep my child, sleep, for your mother is tired;

When you leave me, the rain will be strong,

I will look at the sea with so many sails floating,

But I already know that you will return, That you are strong and your boat will not sink.”

2Life in the moorage goes late into the night. Men ground their lipas and use burning coco­nut fronds to sear off salt and seaweed. Faces slip in and out of the glow. When the boats are afloat again, cooking fires aboard them flicker on in the darkness. Activity resumes before dawn. Men move in dugouts to visit their friends in their brussels accommodation, share an early meal, and prepare the fishing boats. Later they paddle out to the white surf, un­furl their patchwork sails, and, borne by a brisk wind, disappear on the horizon, melting into the sky like a covey of tropical birds.

One morning Helen alights from her dug­out to tell us a baby was born three hours ago. We wade to the family hut, climb the notched log that leads to a bamboo platform, and bend our heads to enter the small, dark room. The young mother lies exhausted, her infant boy beside her (above right). Malajirin, the father, squats at his wife’s side with their little girl in the crook of his arm. He tells us he is happy to have a boy, but contrary to Bajau tradition he is not hoping for a large family. “He will go to school and I’ll make him a fisherman, like me. But I wish he was our last child. We are so poor!”

Helen says the birth ritual has already taken place. “The placenta is collected in a coconut shell, and a man takes it to the shore to bury it. He is called several times, but he must not look back. If he does, it is believed that the baby will turn his head over his shoulder all his life.” I ask when the child will receive a name. “When his umbilical cord falls,” answers Helen. “Later, he will be circumcised.” If the child had been a girl, her ears would have been pierced.

Death, too, has its rituals. The body is washed, dressed, and kept at the moorage overnight. In the morning it is taken to one of two burial is­lands, Bunabunaan or nearby Bilatan Poon. A man is buried with his betel box, and a carving is placed over his grave. Sometimes the carving represents a stylized human fig­ure, but more often a brightly painted motor launch, coveted by all in their lifetimes, for use in the afterlife (page 671).


CODE READ August 15, 2013 at 12:04 pm

OUR READERS USUALLY CAN’T get enough training and nutri­tion advice. That’s why, from time to time, we refer you to the bookshelves to supplement your reading of M&F. Here are two more of our favourite bodybuilding reads.


PRIMING YOUR BODY TO BUILD MUSCLE & BURN FAT are the same she offers to her personal-training clients. Just about every exercise is accompanied by a photograph that illustrates proper execution, key for any beginner who’s looking for a roadmap to training success.

Overall, this book is loaded with guid­ance and can help anyone who needs a kick in the pants to get off the couch and into the gym. Purchase at




Author and former competitive body­builder Gerard Dente (with Kevin J. Hopkins) is up-front from the begin­ning about the premise of his book Macrobolic Nutrition: this isn’t your typical diet book for the average person looking to lose weight. It’s for body­builders who want to add muscle — and lots of it — and shed body fat in the process. Burning fat fast can cost skin elastic loss, which you have to pay attention to. The best way to take care of your skin is using coconut oil. Read the facts showing why coconut oil is great for skin.


The book’s focus is on what macro-nutrients you need to consume — though vitamins, minerals and supplements are given fair billing, too — and in what amounts, in order to “efficiently build muscle and burn off body fat 24 hours a day, seven days a week, and 365 days a year,” promises Dente. He also makes very clear that going low-carb is not the answer (unless you aspire to that flat, soft look, of course), as the Macrobolic “Lean-Mass Equation” constitutes a 45:35:20 ratio of carbohydrates to protein to fat.

Dente also offers his “Calorific Equation” to calculate your own per­sonal calorie requirements, depending on your bodyweight, lifestyle and specific fat-loss goals, but with gain­ing muscle as the constant objective.


What you’ll find in Macrobolic Nutrition is an abundance of nutritional guidance and information backed by years of scientific research that you don’t need a PhD to understand. And as if getting big and ripped weren’t enough, no cardio is required. Getting lean is a simple byproduct of follow­ing Dente’s plan. Hopefully you’re not reading this on the treadmill. Purchase at

Fitness Q&A July 24, 2013 at 1:36 pm

Treadmills come into their own in winter when stepping outside is chilly, often dark and sometimes treacherous. Make it into the warm, light, buzzing gym and, with the touch of a button, you can take on steep hills at will train at a 50-minute 10K pace, keep track of exactly how far you’ve gone or try interval training, for example. Do my four workouts below and help keep your training varied and appealing this winter.


DONT FALL ON 7’0 the habit of plodding along at the same speed fiu- the same amount of thne each sec a— you won’t improve.





Use the incline function to simulate running uphill. Being in control of when you climb and how steep the slope is will help you to get the most out of your workout.


Benefits: Strengthens and tones your lower body, quickens your stride, expands your stride length and helps to develop your cardiovascular system.


Now to do it Start at 1% incline and go up by 1% every 20 seconds until you get to a 12% incline, then come straight back down to 1% for one minute. Then push the incline straight back up to 12%, and reduce it by 1% every 20 seconds. Then recover on the flat at a low speed for one minute. Repeat the above, but just go up to 10%.


As you get stronger, you can then keep repeating it going as far as 8% incline straight after 10%, then 6% and finish on 4%.




If you don’t feel like going flat-out do a slower session where you concentrate on technique, posture and alignment Improve your posture and the rest should improve too — imagine someone has dropped an ice cube down your back, so you run tall and straight Work out by a mirror so you can check your posture. Do the 15-minute workout in the table —twice if you have time.


Benefits: You’ll reduce stress and tension in your back and shoulders and tightness in your hip flexors. You’ll also increase hip flexibility.



Vary your speed to challenge your heart and lungs, and use the machine to keep track of the pace you’re doing.

Benefits: You’ll quickly increase your speed and stamina. It’ll also help you lose weight and tone up. And if you’d like to speed up the weight loss, take pure health garcinia cambogia extract.


How to do it Push yourself to different intensities from 1-3 — imagine 2 is moderate, 2.5 is intense and 3 is very hard. Add this two-minute interval routine to your treadmill workout. Do 60 seconds at intensity 2, then 40 seconds at intensity 2.5, then 10 seconds at intensity 3, then 10 seconds at intensity 2.5. Do two sets of two minutes consecutively and try to do at least three repetitions with a one-minute break in between.


THE DISTANCE WORKOUT Complete 100K during December. This is a great incentive for you to keep training over the festive period. Don’t be daunted, one 10K session will make a big dent in the target Benefits: It’ll increase your cardio capacity and boost your fitness, helping you keep trim over Christmas.


Now to do do a total of 25K per week, by doing, for example, 3K on a Monday, 5K on a Wednesday, 7K on a Friday and 10K on a Sunday.

Workout is simple June 28, 2013 at 2:21 pm

Use our sample menus to help create combinations that appeal to you and your lifestyle. If you put particular emphasis on decreasing your carbs on the down days while sticking to your exercise regimen, you’ll begin to see that stubborn body fat finally disappearing.

The saying, ‘life is an illusion’, seems poignantly apt when applied to the former Soviet Union, where the reality of the people in power was usually at odds with that of the people. For example: a Russian commander in Afghanistan was forced to organise a Rambo-style demo team for a group of armchair generals who expected the soldiers to look like Hollywood action heroes and to fight acrobatic battles, with shootouts. The brass ignored the fact that what they were seeing was a choreographed parody of actual combat and seemed genuinely pleased by the courage and strength displayed by the team.

The most interesting fact about this anecdote is that in just two months of training, a trooper who transferred to the ‘Hollywood’ unit was sporting arms nearly twice their original size.

There’s nothing phony about those results nor about the premise behind them. Like most solid science, the Russian Military Fast Arm Workout is deceptively simple.

Muscular tension increases the muscles’ uptake of amino acids, the protein building blocks. The higher the tension and the longer it is maintained, the better for the muscle. Other good thing for your muscles and increasing them is cla supplement. Check out the facts showing does cla work without exercise. Accordingly, the heavier the weight you’re lifting, the higher the tension, while time under tension refers to the total number of reps performed in a workout You don’t have to be Sherlock Holmes to deduce that the most productive workout is the one in which you lift the heaviest weight possible and maximize the total poundage of all your reps in the session.

DECISIONS, DECISIONS… June 6, 2013 at 1:16 pm

DJ In a terrible display of pique, I threw my gloves to the ground. I was annoyed at the bad-tempered scrap our bout had become. If I’d lost, I was going to be furious.

DR We came to the middle for the judges’ marks. I knew I’d lost and I think they were generous calling one round as a draw. As Cathy raised Jonesy’s hand, my heart sank. We embraced; mates again. People came to congratulate and commiserate. I wanted to disappear.


DJ The anger and nervous energy had gone. Everything seemed rosy through the prism of victory. But Rookers was suddenly a real person again and I was conscious of not gloating. Especially when I’d hardly given a master class myself.


DR I was gutted to lose, but I was more gutted that I didn’t give a better account of myself in the ring. It was technically a pretty poor fight and I felt like we’d let Cathy down. We bought her and John dinner— yes, in China Town. I put on a brave, swollen face and by the following day could see the bigger picture. I had to do a relaxing jamaican black castor oil treatment for the face skin. I’d lost the fight. But I’d had the guts to get in the ring. And as well as getting amazingly fit I now know I can take a punch just as well as I can throw one. Oi! Jimmy Hill, re-match?

DJ Even knowing the lung-searing, leg-caramelizing reality of those brutal minutes, I’d definitely do it all again. Boxing is empowering. It’s one of the most intense experiences you could ever have but it’s not romantic. It’s brutal and exhausting. There’s an emotional drain in subduing your higher mammal’s instinct to settle things over a cup of tea and fighting your baser urge to bruise. But another chance to un pretty the pretty boy? Where do I sign?


My inspiration February 28, 2013 at 3:54 pm

Breakfast I normally have a big bowl of bran flakes with fruit yoghurt and acai berry juice. Check out the benefits of acai berry.

Lunch In between sessions I have a ham salad wholemeal bread sandwich or pasta with salad — something quite light that will provide energy yet allow me to train in the afternoon.


  • MUSIC Listening to hip-hop and R&B mus,, is a key part of my warm-up preparing for events, so I always have my iPod with me.


  • Technical shoes I always have to pay excess baggage when I travel as I have six pairs of spikes for each event. I have the same for the sprints, hurdles and 800m, but I need to make sure I have all my technical shoes because they’re specific for each event.


Spikes Some adidas representatives from its headquarters in Germany came over and had a chat with myself and other athletes about spikes. We had some input to what changes we’d like, so it’s useful to voice our opinion.



CAROLINA KLUFT I think most heptathletes were relieved that she was moving on from heptathlon — I think she felt that she’d achieved everything that she wanted to in the event, although that doesn’t mean that she won’t be back. However, Denise Lewis is definitely an inspiration to a lot of British athletes as well as myself, especially after winning her heptathlon gold in Sydney. She’s a lovely person and an amazing athlete. 12/


[My inspiration, O 800m training

Every heptathlete hates the 800m. Those sessions tend to be the worst. All the other events are explosive, whereas 800m is more endurance. I normally do three sets of 3 x 200m, with 30 seconds’ recovery and five minutes’ rest in between each set.


O Testing techniques

Technical shoes

I’ve changed my take-off leg in the long-jump to my left because of my injury; although I felt like I was making a breakthrough on my right,in the long-term it will be beneficial. I have a lot of technical data I can refer to assessing how performance varies from previous competitions and training. I also look at YouTube, analysing different techniques.


O         Workout partners

I do some of my weights and running sessions with my training mates in Sheffield, but most of my technical work is one-on-one with my coach.


O         Post-session pamper

After a hard session I’ll have an ice bath, and I tend to get a massage or physio to make sure my muscles are flushed out and my back’s in alignment, so nothing’s crept out of place. I also use the hydrotherapy room at the English Institute of Sport in Sheffield and the sauna and Jacuzzi to relax my muscles after sessions.

BE DYNAMIC February 21, 2013 at 3:36 pm

After childbirth, what do I need to think about before I restart running?

Look out for any weakening of the pelvic floor. These muscles, sitting at the bottom of the torso, support internal organs and play a role in sex, balance and posture. Almost any exercise – and running is no exception – will increase abdominal pressure, which in turn pushes on the pelvic floor muscles. This could potentially lead to problems like urge incontinence – the sudden and uncontrollable need to go to the toilet. This affects millions of people of all

antioxidants in their diet



High-protein post‑run meals could help you burn fuel better. After working off 800 calories,

exercisers ate either a balanced or a low-carb 800-calorie meal. The low-carbers improved

their insulin sensitivity most, meaning their muscles were better prepped to use sugar as fuel’



Most people need more antioxidants in their diet, and they are best found in food rather than supplements. But researchers found that too high a dose of antioxidants can interfere with muscle function. This suggests the balance between supposedly harmful oxidants and antioxidants is more delicate than once thought. For more ideas how to boost your health check out



 training regime

A warm-up can improve your run – as long as it includes dynamic movement rather than static stretches. In a review of 32 previous studies’, researchers found that athletes who did dynamic stretches improved their performance in 79 per cent of the criterions measured. Try a gentle jog to get you going for some dynamic stretches.

Drinking less fluid is not the answer, but a good training regime can remove the problem in a few weeks. Special pelvic floor clenches strengthen the muscles, increase your body’s natural responses and teach you how to control this hidden muscle. Specialist physiotherapists can often help.


Dave’s Faves January 7, 2013 at 5:52 pm

Dave chose events based on their location and reputation, and was rarely disappointed; his list of finishes includes Race the Train in north Wales; the Grizzly in Devon and the Flora London Marathon. The experience not only gave him an enviable knowledge of the UK racing scene, but helped to change his perspective on running. “I no longer look at my watch when I’m racing, which is good,” he says. “It’s been a little mid-life running crisis, but I think everyone should try it. Running is a great passport: it acts as a common bond, so there’s always a way in to conversation.”


Far from putting his wanderlust behind him, Dave says he’d love to race all over the world, but for now he’s re-living last year’s adventure by writing his book, Around Britain in 80 Races, which will be published this autumn.

Overall: Coniston 14, April 5

“Dream-like race, stunning views, challenging course and great organisation,”

Most scenic: Cape Wrath Marathon Relay, May 17 “What a blast running past towering mountains and ice-cool lochs.”


Most unusual memento: from Glenariff Mountain Race, March 15

“Needless to say, l didn’t take the sack of potatoes through customs at Belfast City Airport.”

Most under-rated: Bushy Park Time Trial, every Saturday “Free, fun, friendly – with a cafe that does great bacon sandwiches.”


Hardest: Sleepwalker Midnight Marathon, September 20

“Twenty miles over the Brecon Beacons in the dead of night with a head torch and map – nuts!”

Happy end-to-ending

Not content with taking on the traditional British ultra-running challenge, Steve Broadbent has added a few ‘twists’ to his Land’s End to John 0′ Groats run this April. Beginning on April 1, the semi-retired policeman will run 12 marathons in 12 days to reach the start of the Flora London Marathon. After that he’ll hit 50 miles a day until he reaches John O’Groats. Not content with this, Steve will also cover the highest peaks of England, Wales and Scotland along the way.


But Steve is no stranger to running long distances. “Running from London to Brighton whet my appetite. Now people keep asking, what will you do next? But we’ll just get this one out of the way first.” Steve thinks the hardest part of his challenge will be the stage after the Flora London Marathon, but is remarkably optimistic about the rest of the route. He is taking care of his body and being very careful on the food he eats. He finds useful information  on . “I’ll be going for a good time in London, then getting up to Wales will be hard ­but then it should be plain sailing.”

He’ll be raising money for Cancer Care; visit to find out more.




Regular users of forums have been paying tribute to fellow forumite Steady, aka Eddy Ellerby, who died after a sudden illness on December 28, 2007, at the age of 47.

Formerly a keen rower – he rowed for England in his youth, and was a member of

Nottingham boat club – he took up running in the early ’90s to stay fit as his family had a history of heart problems. He went on to become a popular and generous member of the forums, recording a well-read blog of his experience of donating bone marrow then running a marathon five years ago. His wife June, who met Eddy 19 years ago, describes that marathon finish, three weeks after donating, as his proudest running moment.


Eddy was a laid-back, but focused man; giving blood and looking after the environment were causes close to his heart. “He got very annoyed with people who wouldn’t walk when they only had to travel a mile,” says June. He inspired – and continues to inspire – colleagues and friends to take up running. “He’d try to help and motivate people.”


Steady more than lived up to his name. “He really was steady – dependable, with a very deadpan sense of humour. One of the forumites put it well when she said that, apart from anything else, he was bloody good fun,” says June.