Haynes Election Jargon Buster

Take a look inside Haynes How to Run the Country Manual

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Commando Spirit Series

Survive The Yomp

 Commando Spirit gives you the chance to test yourself against some of the most formidable aspects of Commando training whilst raising life changing sums for those in need. You'll be supported all the way by serving and former Royal Marines as you discover a little of how it feels to be a Commando whilst taking part in a life changing challenge.

Former Royal Marines Commando PTI and Commando Spirit Ambassador Sean Lerwill provides fitness hints and tips for all those taking part in Commando Spirit's flagship event, Survive The Yomp, the legendary 30 mile hike across "Commando Country" in the Scottish Highlands. Everyone who signs up receives a copy of the Haynes Royal Marines Fitness Physical Training Manual as part of their Briefing Pack.

"We want to ensure that all our participants get the best advice to support their preparations and the Haynes Manual written by our Ambassador Sean Lerwill is absolutely superb" says Commando Spirit Founder and Director Sally-Anne Hunter.

"I am honoured to support Commando Spirit and Survive The Yomp, and as a former RM PTI I will be providing participants with fitness advice during their training. I am very proud of my Royal Marine roots and believe that anyone who interacts, trains or competes with the Royal Marines benefits enormously from the experience and takes away their very own little bit of Commando Spirit." says Sean Lerwill.

To find out more about the Commando Spirit Series and how you can sign up to take part visit www.commandospirit.com

Sean Lerwill is the author of several fitness and training manuals including the Haynes Royal Marines Fitness Manual

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Haynes Countdown to the 2015 Elelction

With only a few short weeks until what is going to be the closest fought election in recent memory, Haynes gives you a list of the key 2015 dates...

Take a look inside Haynes How to Run the Country

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Wheeler Dealers pick their top five restorations

With more than 100 episodes under their belt, the job of picking their favourite restorations was no easy task, but Mike Brewer and Edd China used their usual determination to hammer out their top five:

1.  Austin Mini

Mike says: "The Mini is definitely one of my all-time favourite classics, and is just such good fun to drive. If you want a small classic that'll be easy to work on, this is definitely the car for you; and there's a great owners' scene too, so you'll never be stuck for help or advice."

Edd says: "The Mini is the perfect car to learn about restoration skills. Not only is just about every part available but there's plenty of opportunity to undertake a few modifications and perhaps improve the performance, as it's a car that responds really well to tuning. The other great thing is that most parts are really cheap, so restoring one won't break the bank."

2.  Jaguar E-Type

Edd says: "The E-Type is an amazing car, and although I haven't always been sold on the looks I must admit that working on one changed my mind. They are complex, though, and the thought of carrying out major work can be daunting. But having had one in the workshop, I can really appreciate the engineering that went into them, and it's easy to see why so many people love them."

Mike says: "You're not going to be surprised to hear that I rate the E-Type as an absolute classic car icon. It's a gorgeous machine and I'm just as much a fan of them now as I was when I first saw one as a kid, so for me it was a car that we just had to have on Wheeler Dealers. If ever there was a car that needs expert advice before you take the plunge, this is it, and I was really happy to find the Series 3 car that we featured. My plan was always to keep it absolutely original and just concentrate on a proper restoration, as I knew that was where the profit lay."

3.  Peugeot 205 GTI

Mike says: "I've always been a huge fan of the hot hatchback, and I bought and sold plenty back in my trading days. And I reckon the 205 GTI was one of the very best, especially if you go for the 1.9-litre version like we did. That engine is just so punchy, and in such a light car it's a fantastic way to get down a B-road. Rising prices mean there is real investment potential here and you'll absolutely love it."

Edd says: "If I'm honest I'd probably say that I prefer the Golf GTI as a hot hatch, but it's easy to see why the Peugeot 205 GTI is so popular. The 1.9-litre engine is a great unit, and it's robust if you look after it properly. The 205 isn't too hard to work on either. As a technical exercise Peugeot got the GTI spot on, and – typical of French cars – there are some clever design touches."

4.  Mazda MX-5

Edd says: "The MX-5 was in a real state, and sorting the hood and interior took absolutely hours. All in all this one definitely needed some hard work putting in. Having said that, they are quite easy cars to work on, and things like the bolt-on front wings make some of the jobs easier. There are loads of aftermarket parts available, and as long as you stick to good quality parts they usually bolt straight on without the need for any fettling."

Mike says: "There's no doubt about it, the original MX-5 is an absolutely cracking little convertible, and if you're looking for some cheap fun, this is the car to be looking at. There are so many around that you won't have trouble finding a good one, and as long as it's not suffering from rot or been abused it should be cheap to run as well.

5.  Porsche 911 (993)

Mike says: "To be honest, I was really shocked at the condition of the 911 – I don't think I'd ever seen one as abused as this. But we really wanted to get another one on the show, and to find a 993 for this sort of money was amazing. Both of us loved it, and as soon as I took it for a test drive I knew this was the one. I think I said it on the show, but sometimes you just get a feel about a car that needs rescuing, and this Porsche was one of those."

Edd says: "Although the 993 was really poor cosmetically, the biggest job to do was fixing the Varioram system. Porsche's official method is to remove the engine, but that's a major task on one of these, which is why I wanted to see whether it could be done with the engine in place. Luckily this one worked out, although it still took a good few hours, and it needed a really methodical approach, with all the vacuum pipes involved."

To order you copy of the Wheeler Dealers Car Restoration Manual go to the book details page or to our Wheeler Dealers Car Restoration Manual feature page.

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Chicken Pie in a Pan

To celebrate British Pie Week, which takes place from the 2nd – 8th of March, we’ve dedicated this month’s blog to one of our favourite pie recipes from the Haynes Men’s Pie Manual, written by Andrew Webb. We’ve included the complete recipe and method below so you have everything you need, except for the ingredients, and it’s a very simple but very tasty pie that we’re sure you’ll enjoy. For more great pie recipes check out the Men’s Pie Manual RRP: £21.99 available from www.haynes.co.uk and other good book shops.

Chicken in a frying pan pie

This is the easiest pie in the world, as you make everything in one pan. Needless to say,
it has to be a pan that you can put in a hot oven. I also use ready-made pastry as that
saves time, mess and fuss too.

I made this pie in a small 7in (18cm) frying pan, though I’ve done it in larger; if you’re going to use a normal sized frying pan double the amount of filling, and I’d probably use a pie bird in the centre. You can also use the tiny frying pans used for frying individual eggs, the result being more of a ‘starter’-sized pie. You can also bulk out with left-over spuds.

Ingredients

 

For the filling
½ tablespoon of vegetable oil
1 small onion chopped
1 clove of garlic chopped
Large handful of any leftover cooked chicken bits (thigh, breast or leg)
½ teaspoon of dried tarragon
100ml of chicken stock
Tablespoon of crème fraîche
Handful of frozen peas
Leftover boiled/roast potato
For the pastry
1 packet of pre-made, pre-rolled pastry (shortcrust or puff)
1 egg

Method

 

1)    Place your pan on the hob and gently fry the onion in the oil until soft. Add the garlic halfway through (you don’t want it to burn).
2)     Add the chicken, tarragon, stock and crème fraîche and simmer for about 15 minutes until well combined. Then add the potato.
3)     Add the frozen peas and cook for another 5 minutes so they’re cooked but still bright green.
4)     Turn off the heat and leave to cool.
5)     When cool, preheat your oven to 180°C. Take the pastry out of the packet and cut off two strips 1cm wide. Fashion these around the edge of your pan (this is to provide a bit more support to the pastry). Brush them with egg wash and unfurl your pastry over the pan. Crimp gently and trim off the excess. Brush with the rest of the egg wash and place in the preheated oven for 15–20 minutes until the pastry is cooked and golden.
6)    Allow to cool a little before eating straight out of the pan.

Learn more about the Haynes Men's Pie Manual

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Advice for motorists as UK braces for freezing weather

Britain is to be plunged into a deep freeze today, with 60mph gusts and temperatures falling to -13°C, so motoring experts Haynes Manuals has issued key advice for motorists on keeping safe when facing a variety of winter hazards.

A severe cold front is making its way down from the Arctic, bringing an “80 % probability of icy conditions and heavy snow”, according to the MET Office. The blizzard-like weather will result in difficult driving conditions for motorists, so Haynes Manuals has offered the following tips:

• Check routes before you travel. Both the MET Office and BBC Weather websites include detailed information about the main problem areas across the UK. Check that your routes are clear, especially if you are driving somewhere new.
• Prepare for the worst. Before heading out into the cold, ensure that you have a full tank of fuel, your charged mobile phone and some warm clothes. It is also advisable to take something to eat and drink as these could prove vital if you do break down or get stranded.
• Ensure your car is in good condition before you set off. Check that your battery is charged, your lights are working, your windows are clean, your screen wash is full, your tyres are in good condition and tyre pressures correct before you start your journey.
• Be cautious when driving on slippery roads. If your vehicle skids, depress the clutch and turn the steering wheel into the direction of the skid. When the vehicle straightens steer along the road. Whatever you do, don't brake, it will just lock up your wheels and you'll skid further.
• Drive safely. Driving in blizzard-like conditions can be extremely hazardous, so use caution. Be aware of low visibility and slippery roads caused by snow showers and frost covering the ground, particularly early in the morning. Leave adequate distance between cars, stopping distances are ten times longer in ice and snow so don’t go too fast.

Remember: Icy road conditions and snow blizzards put extra strain on car and driver alike, so preparing in advance is highly recommended to keep drivers and passengers safe on UK roads.

Don’t  forget to check your tyres, lights, wipers and battery, but most importantly drive safely. Conditions across the UK are expected to become extremely treacherous, so it is essential that drivers take proper care and pay attention to the road.

If conditions are really bad, then consider whether your journey is necessary.  If it is then make sure you tell someone where you’re going and what time you expect to arrive.

For more handy tips from Haynes visit Haynes' Handy Tips at Haynes Online

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10 Steps to a Healthier You

By Sean Lerwill

This time of year everyone decides it’s time to make a conscious effort to be healthier and thus improve their fitness and hopefully lower their body fat (or lose weight as most see it). For most they have no idea where to start, so join the gym, start eating just fruit and veg and eventually fall off the wagon when results aren’t seen, tiredness kicks in and life takes over. Well, here are 10 simple steps to making sure your 2015 fitness regime sticks:

1. Take it slow

When changing your life, very few people can stick with complete upheavals. A much better option is to change one thing each week, or if you’re feeling brave, each day. That way it doesn’t seem overwhelming and is more likely to become habit over time. For example: start today by consciously drinking more water. Tomorrow, carry on drinking more water but also add getting into bed 30-60mins earlier than usual. The next day add to water and sleep ensuring you eat breakfast. etc.

2. Add some simple exercise to your lifestyle.

Walking is a great addition; if you drive/get the bus or train/underground to work try getting off/parking a mile from work. Walk that last little bit at the beginning and end of the day. It’ll not only burn a few more calories but it’ll give you time for some fresh air and fresh thoughts on life.

3. Work out your calorie needs.

If you don’t know what your body needs, the likelihood is you’ll overfeed or drastically underfeed it. Either can have negative effects compared to what you want. Overfeed and you’ll gain weight. If you aren’t training for muscle growth, this will be body fat. if you drastically underfeed you’ll breakdown muscle tissue, we don’t want that. So, work out your calorie needs (explained how in my Transformation manual) and use a smartphone app like MyFitnessPal to log what is eaten. It’s a chore to do for some, but it makes a huge difference.

4. Eat breakfast.

It really is the most important meal of the day. Your body goes into starvation over night (hence Break-fast). In the morning your body needs fuel or it starts to feed on itself. The bad news is it’s likely to start breaking down your muscle tissue and we don’t want that. Your muscle tissue is metabolic tissue; meaning it actually burns calories and helps you lose fat. We want to keep it, so eat breakfast, everyday!

5. Eat less carbohydrate.

In the world we live in most of us overdo carbohydrate. We eat too much bread, pasta, potatoes, rice, crisps, chocolate etc. It’s not just our fault; the takeaway foods we get from the highstreet sandwich chains and supermarkets are carb heavy. It’s cheaper for the supermarket. Studies have shown that taking carbohydrate down from 60-70% of a daily diet to 20-30% can increase the use of fat as a fuel by up to 70%. What this means is that if you eat less carbs your body will burn more of your excess body fat. Don’t cut carbohydrate out altogether. It’s still necessary for your body to have some good, naturally occurring carbs, but avoid the processed versions and lower the overall amount.

6. Drink more water.

Water is required for nearly every bodily process. Humans are actually 70% water. We need a constant supply of water to help remove toxins, keep the immune system strong and to metabolise fat. Try drinking 1litre per 20kg of bodyweight. For a 60kg woman = 3litres, for an 80kg man = 4litres. And for every hour of exercise drink another 1-1.5litres extra.

7. Eat more protein and fats.

Fats have been given a bad name over the last 20-30years. The thought process that fat makes you fat; not just because of the name, but because of fats being 9kcals per gram compared to protein and carbs which are 4kcals per gram. Yes fats may be more calorific but they are also essential to many bodily functions. Good fats like oils from oily fish, avocados, olive oil, coconut oil and butter/dairy are very good for the body. Equally they help ensure a lower carb diet which as stated above helps with fat utilisation as a fuel. As does eating more fat itself.

Eating more protein helps with repair and recovery following illness, injury or simply working out. Studies have shown that eating 20grams of protein every 3hrs through the day helps keep muscle synthesis switched on; ie. it ensures the hard work in the gym under the weights bar is fully utilised. Furthermore, eating protein regularly can help keep hunger pangs at bay and stop you reaching for the biscuits.

8. Sleep more.

Lack of sleep is not good for the body. It adds stress and stress leads to certain hormones being released to cope with the stress. Due to our evolution those stress hormones make our bodies’ want to store body fat. Simply put, they are our comfy, warm, portable blanket for when the snow comes in (our stresses of days gone past). Try to sleep 7-8hrs a night uninterrupted. It will help avoid injury and illness, help lower stress levels and thus help with burning fat and building muscle by aiding recovery.

9. Supplement.

Although not necessary for many, supplements can really help. It’s important to first eat a balanced diet of the correct kcal's for you and the right percentages of fats, carbs and proteins. However, beyond that, using supplements can really help. For example, many people don’t get enough vit D, especially in the UK so a supplement can be essential. The same for omega 3 fish oils. If you don't eat oily fish everyday, then supplement with omega 3s. If you struggle to eat enough protein, try a whey or soya protein. Check the ingredients and try to avoid too many sugar and additives. Other supplements that can aid fat loss are green tea extract, CLA, a multivitamin and vitamin c.

10. More weights, less cardio.

The standard thought process is that to lose weight (bodyfat) you run, cycle, walk etc. Although those activities will burn calories, we don’t just want to burn calories in our training sessions, we want to trigger muscle growth, which as explained above is metabolic tissue and thus burns calories while we sleep, sit at our desk or watch TV. Therefore, weight training/resistance training is far more beneficial than cardio training when trying to lose bodyfat. Try to use weights (even if just body weight resistance training) 2-3 times a week and if you enjoy it, cardio 1-2 times a week. If it’s a choice between one or the other, I would always advise resistance training over cardio. However, it is imperative that every session is intense. If you can lift a weight easily for 10, 15 or whatever the reps are, it’s too light. You need to be lifting it so that the muscle hurt/burn, thus you are giving the body something to repair and adapt to. This in itself burns more calories after the session itself, but also encourages the body to produce a little bit more muscle (don’t worry girls, not much - it takes years to grow big muscles) which means more metabolic tissue and thus more calories burned when at work/rest. Remember, make it intense. if it’s easy, it’s not enough.

Sean Lerwill, Author of the Haynes Body Transformation Manual, is a well-known Personal Trainer and ex-Royal Marines PT Instructor. Sean regularly features in leading fitness publications offering help and advice to the masses and as a Marine PT Instructor helped numerous Marines complete what many regard as the hardest Military training regime in the world. Other Haynes publications written by Sean are: Haynes Royal Marine Fitness Manual, Haynes Running Manual and the Haynes Triathlon Manual. All of Sean’s Haynes Manuals can be found at Haynes Online

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