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ISSUE 1 2016 www.crime-stop.co.uk<br />
CRIME<br />
STOP!<br />
On-line Digital Magazine<br />
ISSUE 1 2016<br />
ON<br />
LEAVING<br />
THE<br />
POLICE<br />
- A personal guide by<br />
A.C.C. Ian MacDonald<br />
But I Would Walk<br />
500 Miles....<br />
Peter Garrett decided to re-visit his Scottish<br />
roots by moving there to live. Here he discusses<br />
some of the differences he’s experienced.<br />
PLUS<br />
Businesses Should<br />
Use 4G Rather Than<br />
Wi-fi In Public Places<br />
The act is here:<br />
shut up shop and get<br />
out of town<br />
The Police Treatment<br />
Centres – a force for<br />
promoting health<br />
and wellbeing<br />
SOUTH<br />
edition
Hello<br />
and welcome<br />
to the very first<br />
issue of the<br />
CRIME STOP!<br />
On-line Digital<br />
magazine.<br />
<strong>Crime</strong>stop Digital is a<br />
new online policing magazine<br />
created distinctly for serving<br />
and retired police officers,<br />
incorporated with the support<br />
staff and policing family.<br />
<strong>Crime</strong>stop Digital has<br />
something extraordinary<br />
to offer…<br />
This digital magazine is an<br />
influential publication that<br />
will keep you thoroughly<br />
engaged and will highlight<br />
aspects on healthy eating,<br />
fitness, hobby activities and<br />
keep you inspired on the<br />
perfect getaways.<br />
It’s the primary lifestyle<br />
publication which is adhered<br />
to focus on those who are<br />
associated in the modern<br />
police service and its<br />
extended family.<br />
Being an exclusive magazine in<br />
terms of readership, scope and<br />
delivery, the magazine embraces<br />
editorial and articles of the highest<br />
standard written by professionals<br />
from both within and outside<br />
the police service.<br />
05<br />
CONTENTS<br />
Wake Up:Tackling<br />
Tired Driver Crashes...<br />
Tired driving is endemic.<br />
It causes sudden and violent<br />
deaths and horrific injuries<br />
that devastate families and<br />
cost our economy millions<br />
of pounds.<br />
09<br />
Quitting Smoking<br />
Sweeps The Nation As<br />
<strong>Stop</strong>tober Returns<br />
Smokers across the country<br />
are being urged to take part in<br />
<strong>Stop</strong>tober (the mass quitting<br />
challenge from Public Health<br />
England (PHE) starting on 1<br />
October) and join nearly 15<br />
million people who have<br />
already quit.<br />
Address<br />
Suite 105<br />
The Malthouse Business Centre,<br />
48 <strong>South</strong>port Road,<br />
Ormskirk, West Lancs, L39 1QR<br />
Registration No. 9752055.<br />
13<br />
On Leaving<br />
The Police<br />
Ian MacDonald was in the<br />
Police from 1971 till 2002, with<br />
spells as an advisor to the<br />
Jamaican Government and a<br />
Europol Observer of the <strong>South</strong><br />
African Police during the election<br />
of Nelson Mandela.<br />
19<br />
Businesses Should<br />
Use 4G Rather Than<br />
Wi-fi In Public Places<br />
It has been demonstrated by<br />
technology experts how easily<br />
data can be extracted through<br />
Wi-Fi, even if it has been<br />
secured with a password.<br />
21<br />
Can Anyone Help Shed<br />
Light On Pc Moses<br />
Barber – Died 1853 ?<br />
Chief Constable Dave<br />
Thompson has laid flowers to<br />
mark the anniversary of a police<br />
officer who died over 150 years<br />
ago aged 40.<br />
Tel: 0800 825 0091<br />
General Enquiries: info@policingportaluk.com<br />
Accounts: creditcontrol@policingportaluk.com<br />
Design: studio@policingportaluk.com<br />
Front Cover: https://pixabay.com/en/glass-broken-fragmented-hole-crack-1497227/<br />
BUT I<br />
Pete<br />
police fo<br />
to re-v<br />
there<br />
of t<br />
It's roughly 330 miles<br />
Liverpool, but it may<br />
culture, attitude and<br />
so unequivocally diff<br />
places. So, what's th<br />
Well, for the purpos<br />
PLDUK, it happens<br />
as a bobby in Sout<br />
of twenty five year<br />
of events that liter<br />
past eleven years<br />
longer in “the Polis<br />
locally though) on<br />
Scotland.<br />
I'm often asked h<br />
settle in Ardrisha<br />
bore the life out<br />
minute detail of<br />
suffice to say th<br />
me and the hig<br />
can't in all hone<br />
voracity of the<br />
gran’pappy, on
OULD WALK<br />
27<br />
500 MILES...<br />
23<br />
The act is here:<br />
The tradition of jotting shut up shop and get<br />
everything down in a out of town<br />
well-thumbed pocket<br />
In August 2015, I came<br />
notebook is set to become across an advertisement<br />
a thing of the past for<br />
that both surprised and<br />
Bedfordshire Police officers. intrigued me.<br />
After decades of use it is to be<br />
replaced by an electronic version<br />
that forms part of an application<br />
called tuServ.<br />
25<br />
New Think! Campaign To<br />
Improve Cyclists’ Safety<br />
Cyclists urged to hang back<br />
from lorries to cut the number<br />
of crashes and improve<br />
cycling safety.<br />
ett was retired from the<br />
e to ill health. He decided<br />
Scottish roots by moving<br />
. Here he discusses some<br />
erences he’s experienced.<br />
haig in Argyll to<br />
million! Life,<br />
e weather are<br />
en the two<br />
n?<br />
ntribution to<br />
ved and worked<br />
or the best part<br />
ollowing a series<br />
my world, for the<br />
and worked (no<br />
nately known<br />
st coast of<br />
about that Ishould<br />
t my intention to<br />
y by going into<br />
d wherefore’s but<br />
blood link between<br />
family story, and I<br />
r the absolute<br />
my great, great<br />
ctor MacCulloch,<br />
Highland Clearances<br />
My erstwhile joy in climbing and walking in the<br />
highlands, when I was younger and fitter of<br />
course, was obviously ingrained in my heritage<br />
though and the desire to return to my family<br />
roots was always quite strong. When the<br />
opportunity arose in circumstances that I could<br />
never have imagined previously, I grasped it.<br />
29<br />
But I Would Walk<br />
500 Miles....and<br />
i would walk 500 more<br />
Peter Garrett was retired from<br />
the police force due to ill health.<br />
He decided to re-visit his Scottish<br />
roots by moving there to live.<br />
Here he discusses some<br />
of the differences he’s<br />
experienced.<br />
33<br />
during the mid-19th Century when crofting and<br />
simple agriculture were replaced by the more<br />
profit based usage of the land in large scale My retirement from Merseyside Police came<br />
sheep farming and gentrified hunting, shooting relatively quickly and unexpectedly. I was<br />
and fishing estates. His wee patch of rented inveigled into seeing a welfare nurse for an over<br />
ground in Lochaber, just further north from my 40’s “Well Man Clinic” to prevent her from thumb<br />
current locale, was forcibly taken from him and twiddling in the parade room at Belle Vale police<br />
his family by his Victorian landlord. As probably station and it soon became clear that certain<br />
the only option open to him, Hector headed aspects of my physical health were ripe for<br />
south to seek passage to a New World and a further scrutiny. Once my arthritic knees and<br />
new life, the choice being either America or New dodgy eyesight were confirmed by Dr Ahmed,<br />
Zealand. Fortunately for me I suppose, I am the Force Doctor, the writing was very much on<br />
neither descended from a Yank nor a Kiwi as the wall. The decision to say “cheerio” to me was<br />
Hector got stuck in a pub (on Scotland Road, confirmed when the orthopaedic surgeon in<br />
Liverpool) and missed the boat! Hence my Rodney Street decided that I was not fit for<br />
immediate forebears for three generations were operational duties and “driving a desk” at HQ<br />
Liverpudlian.<br />
was actually doing more harm than good to my<br />
knees which needed regular gentle movement.<br />
Sitting down all day was a no-no. So, less than<br />
eighteen months after that initial diagnosis at<br />
BV, I was handing in my uniform and warrant<br />
card.<br />
Anyway, enough of all that. What are the major<br />
differences and what similarities are there<br />
between my past and present existences?<br />
The Police Treatment<br />
Centres – a force for<br />
promoting health<br />
and wellbeing<br />
The Police Treatment Centres<br />
aims to be a Centre of Excellence<br />
in the care and treatment of<br />
both serving and retired police<br />
officer patients suffering from<br />
injury or illness.<br />
37<br />
Ever Thought<br />
About Investing<br />
In Property<br />
Robert Johnson: Wondering<br />
what to spend your lump sum on?<br />
Thought about investing in property:<br />
Why I’m a member of the National<br />
Landlords Association<br />
39<br />
Ever thought about<br />
fostering?<br />
Here is a pub<br />
quiz question for you;<br />
What do the following have in<br />
common:- Harry Potter, Tarzan,<br />
Luke Skywalker, James Bond,<br />
Paddington Bear, Bambi, John<br />
Lennon, Moses and pretty much<br />
any princess in any fairy tale?...<br />
PLUS MORE<br />
To all our advertisers may we wish you a<br />
Merry Christmas & Happy New Year!<br />
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WAKE UP:<br />
TACKLING TIRED<br />
DRIVER CRASHES<br />
Tired driving is endemic.<br />
It causes sudden and violent<br />
deaths and horrific injuries<br />
that devastate families and<br />
cost our economy millions<br />
of pounds.<br />
These deaths and injuries are<br />
preventable. Brake is calling on the<br />
Government to Wake up! and put an<br />
end to drowsy driving.<br />
The extent of the problem<br />
Driving after insufficient sleep, or<br />
failing to take regular breaks, is<br />
lethal. Yet so many drivers risk it<br />
with awful consequences.<br />
According to research by Brake and<br />
Cambridge Weight Plan, one in four<br />
drivers admit embarking on a journey<br />
when they already feel drowsy<br />
1. Experts estimate that tired drivers<br />
cause one in five fatal crashes on<br />
motorways and other monotonous<br />
trunk roads<br />
2. Crashes caused by drivers falling<br />
asleep at the wheel tend to be at<br />
high-speed, because drivers<br />
do not brake before crashing, so the<br />
risk of death or serious injury is<br />
greater than in other types of<br />
collisions<br />
3. The causes of tiredness while<br />
driving are numerous and complex.<br />
Factors that may contribute include<br />
insufficient sleep, sleep disorders, the<br />
amount of time spent driving, alcohol<br />
and other drugs, and monotony<br />
4. However, research shows that sleep<br />
does not occur without warning. Signs<br />
of tiredness include: increased<br />
difficulty concentrating; yawning;<br />
heavy eyelids; eyes starting to ‘roll’;<br />
and neck muscles relaxing, making<br />
the head droop.<br />
If drivers experience these symptoms,<br />
they should find somewhere safe to<br />
rest as soon as possible, rather than<br />
trying to fight off tiredness and<br />
continue driving. Yet Brake and<br />
Cambridge Weight Plan’s research<br />
shows that in practice only one in<br />
seven UK drivers follows best practice<br />
advice on dealing with tiredness at the<br />
wheel and more than one in four<br />
continue their journey after they notice<br />
the first signs of drowsiness<br />
5. It only takes seconds of sleep to<br />
cause a fatal crash when driving on<br />
the motorway, but one in eight drivers<br />
admit to ‘head-nodding’ at the wheel<br />
in the past year<br />
6. Head-nodding, referred to by<br />
clinicians as ‘microsleeps’, occurs<br />
when someone nods off to between<br />
two and 30 seconds without realising<br />
or remembering it. This occurs when<br />
people are tired but are trying to stay<br />
awake in order to continue their<br />
journey, or because they cannot find a<br />
safe place to pull over and rest.<br />
Nodding off for just a few seconds at<br />
the wheel can be fatal: if you are<br />
driving at 70mph and nod off for six<br />
seconds you would travel nearly 200<br />
metres, which could take you across<br />
three lanes of traffic and down an<br />
embankment onto another road or<br />
train track.<br />
Risk Factors.<br />
7. Driving while tired is particularly<br />
prevalent among people who drive for<br />
work, younger drivers and male<br />
drivers. These groups are more likely<br />
to choose to continue to drive when<br />
tired and are more likely to crash as a<br />
result. Research indicates that one in<br />
three fatal crashes involving truck<br />
drivers is due to tiredness<br />
8. People who drive for work are more<br />
likely to drive for long distances and<br />
be under pressure to continue driving<br />
when they feel tired, although<br />
companies can prevent driver tiredness<br />
by implementing comprehensive<br />
policies and procedures to manage<br />
and minimise the risks. Commercial<br />
vehicle drivers are also more susceptible<br />
to sleep disorders due to the<br />
sedentary lifestyle that many lead.<br />
Research by sleep specialists<br />
suggests that up to 41% of HGV drivers<br />
have a sleep disorder of some form,<br />
with one in six suffering from severe<br />
sleep apnoea requiring immediate<br />
treatment<br />
9. Sleep apnoea can cause daytime<br />
sleepiness, and in some cases can<br />
cause the sufferer to fall asleep<br />
without warning. This means that<br />
potentially 80,000 HGV drivers are<br />
putting their own lives and the lives of<br />
others at risk, probably in most cases<br />
inadvertently, by driving on the road<br />
while excessively sleepy<br />
P5
10.Young drivers are also at increased<br />
risk of tiredness at the wheel. One in<br />
four young drivers admit to ‘head-nodding’<br />
at the wheel at least once in the<br />
last year compared to one in eight<br />
drivers in the general population<br />
11. Young drivers are also particularly<br />
at increased risk of crashing because<br />
of tiredness in combination with<br />
alcohol between 12 midnight - 6am12.<br />
They are also nearly twice as likely to<br />
set off on a journey when they already<br />
feel drowsy compared to the general<br />
driving population. More than half<br />
(55%) of young drivers admit doing<br />
this, compared to 28% of all drivers<br />
13. Too little sleep radically affects<br />
your ability to drive safely and after<br />
five hours’ sleep you only have a one<br />
in ten chance of staying fully awake on<br />
a lengthy journey<br />
14. Gender is also a risk factor in<br />
driving tired. In Brake and Cambridge<br />
Weight Plan’s survey, one in six male<br />
drivers admitted to ‘head-nodding’ at<br />
the wheel in the past year compared to<br />
one in 13 female drivers. Males are<br />
also more likely to begin a journey<br />
tired. In the last year, one in three<br />
males got behind the wheel when they<br />
were already feeling drowsy, compared<br />
to one in four females<br />
For more information on driver tiredness<br />
visit www.brake.org.uk/-<br />
facts/driver-tiredness.html<br />
Wake up! campaign summary<br />
Brake’s Wake up! campaign calls for<br />
the following action by Government to<br />
prevent and detect tired driving, and to<br />
stop deaths and injuries caused by<br />
drivers falling asleep at the wheel.<br />
• Run widespread educational campaigns<br />
warning of the dangers of<br />
driving tired, stating what drivers can<br />
do to prevent tired driving crashes, and<br />
raising awareness about sleep<br />
disorders such as Obstructive Sleep<br />
Apnoea. Campaigns should target<br />
at-risk groups such as young drivers,<br />
commercial drivers and males.<br />
• Require the National Institute for<br />
Clinical Excellence to publish clinical<br />
guidelines on the management of<br />
sleep apnoea and similar disorders<br />
to aid doctors in diagnosing and<br />
treating the disorder.<br />
• Introduce regular screening of<br />
drivers, particularly people who drive<br />
for work, for sleep apnoea, a medical<br />
condition that makes falling asleep at<br />
the wheel much more likely.<br />
• Make traffic policing a national<br />
policing priority, and ensure there are<br />
more patrols to spot and stop weaving<br />
vehicles driven by tired drivers.<br />
• Introduce better and longer safety<br />
barriers to minimise the consequences<br />
of crashes caused by tired drivers on<br />
motorway and trunk roads.<br />
• Audit rest areas on motorways and<br />
trunk roads, to ensure they provide<br />
adequate provision for our road<br />
network, enabling drivers to always<br />
find somewhere to stop and rest.<br />
• Extend rules controlling hours that<br />
can be driven legally by large vehicle<br />
drivers to fleet drivers in vans and<br />
cars, and encourage companies to<br />
use trains more instead of cars for<br />
long distance journeys.<br />
Brake’s Wake up!<br />
campaign calls for the<br />
following action by<br />
Government to prevent<br />
and detect tired driving,<br />
and to stop deaths and<br />
injuries caused by<br />
drivers falling asleep<br />
at the wheel.<br />
For more information on driver tiredness visit<br />
www.brake.org.uk/facts/driver-tiredness.html<br />
image: https://www.flickr.com/photos/alancleaver/2320257051<br />
P6
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QUITTING SMOKING<br />
SWEEPS THE NATION AS<br />
STOP TOBER<br />
RETURNS<br />
<strong>Stop</strong>tober is back for a fifth year to<br />
encourage the nation’s remaining<br />
7 million smokers to quit together<br />
this October.<br />
Smokers across the country are<br />
being urged to take part in <strong>Stop</strong>tober<br />
(the mass quitting challenge from<br />
Public Health England (PHE)<br />
starting on 1 October) and join<br />
nearly 15 million people who<br />
have already quit.<br />
Last year, out of the 2.5 million<br />
smokers who made a quit attempt,<br />
500,000 people (20%) were<br />
successful; the highest recorded<br />
success rate and up from just<br />
13.6% 6 years ago.<br />
This increase in successful stop<br />
smoking attempts reflects the high<br />
number of people using quitting<br />
aids. In 2015, just over a million<br />
people (1,027,000) used an<br />
e-cigarette in a quit attempt while<br />
around 700,000 used a licensed<br />
nicotine replacement product such<br />
as patches or gum. In addition,<br />
over 350,000 people used their<br />
local stop smoking service in<br />
2015 to 2016.<br />
Alongside this, according to the<br />
latest data from Nielsen, the<br />
number of cigarettes sold in<br />
England and Wales has dropped<br />
by 20% in the last 2 years.<br />
The smoking rate in England has<br />
also fallen to below 17% for the<br />
first time. The biggest decreases<br />
in smoking over the last 4 years<br />
can be seen in the <strong>South</strong> West<br />
(18.7% to 15.5%), the North East<br />
(22% to 18.7%) and Yorkshire and<br />
Humber (21.9% to 18.6%).<br />
Dr Gina Radford, Deputy Chief<br />
Medical Officer, said:<br />
“While we know that quitting smoking<br />
is not easy, this <strong>Stop</strong>tober is a perfect<br />
time to try again. The best thing a<br />
smoker can do for their health is to<br />
stop smoking. There is more help and<br />
support available now than ever before.<br />
The introduction of standardised packs<br />
removes the glamorous branding and<br />
brings health warnings to the fore and<br />
e-cigarettes, which many smokers find<br />
helpful for quitting, are now regulated<br />
to assure their safety and quality.<br />
”We also have a range of free support<br />
that can go direct to your phone, laptop<br />
or tablet via the <strong>Stop</strong>tober app, a daily<br />
email service or Facebook Messenger<br />
bot. The new <strong>Stop</strong>tober website also<br />
has advice and information on stop<br />
smoking services and quitting aids.<br />
<strong>Stop</strong>tober has helped lots of smokers<br />
quit for 28 days and beyond. So if you<br />
smoke, why not make this <strong>Stop</strong>tober the<br />
time you quit - for good.”<br />
”<strong>Stop</strong>tober is the perfect opportunity for<br />
people to take action to protect their health<br />
and join thousands of others who are also<br />
making a quit attempt this month.”<br />
Professor Kevin Fenton, National Director<br />
of Health and Wellbeing for PHE said:<br />
“While it is amazing that there are over<br />
twice as many ex-smokers as current<br />
smokers in England there are still over<br />
7 million people regularly lighting up.<br />
”Alongside unhealthy diet, smoking is the<br />
biggest cause of preventable early<br />
death in England, accounting for over<br />
78,000 deaths a year. Quitters will soon<br />
see they have reduced blood pressure,<br />
easier breathing and better circulation.<br />
<strong>Stop</strong>ping smoking is the best thing a<br />
smoker can do to improve their health.”<br />
Ex-England cricketer and Question of<br />
Sport captain, Phil Tufnell, comments:<br />
“I’m really pleased to be supporting<br />
<strong>Stop</strong>tober this year. I have smoked pretty<br />
steadily since I was a teenager, even<br />
through my cricket career. I have tried to<br />
give up before and know how tough it is,<br />
but I am going to try and quit again<br />
from 1 October.<br />
”Even if you have tried quitting before like<br />
me and failed, just give it another go and<br />
keep trying. The more you try to quit the<br />
more likely you are to get there. <strong>Stop</strong>tober<br />
is here to help, so let’s try and get through<br />
to 28 days without a fag by taking it one<br />
day at a time.”<br />
Dr Mike Knapton, Associate Medical<br />
Director at the British Heart Foundation,<br />
said:<br />
“Quitting smoking is the single best thing<br />
you can do for your heart health. Coronary<br />
Heart Disease is the UK’s single biggest<br />
killer and by giving up smoking you’ll be<br />
dramatically reducing your chances of<br />
having a potentially deadly heart attack<br />
or stroke.<br />
”<strong>Stop</strong>tober is the perfect opportunity for<br />
people to take action to protect their health<br />
and join thousands of others who are also<br />
making a quit attempt this month.”<br />
<strong>Stop</strong>tober is back for a fifth year, having<br />
driven almost a million quit attempts to date.<br />
It starts on the 1 October and is based on<br />
research that by the time you have quit for<br />
28 days you are 5 times more likely<br />
to stop for good.<br />
For more information, search<br />
‘<strong>Stop</strong>tober’ online<br />
and choose the package of<br />
support that will help you<br />
quit for good.<br />
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ON LEAVING THE<br />
POLICE<br />
- A personal guide by<br />
A.C.C. Ian MacDonald<br />
Ian MacDonald was in the Police from 1971 till 2002, with spells<br />
as an advisor to the Jamaican Government and a Europol Observer<br />
of the <strong>South</strong> African Police during the election of Nelson Mandela.<br />
He has worked for the foreign office in Venezuela (community relations,)<br />
and Uruguay (combating police corruption). He denies having started<br />
the Toxteth riots, the Messenger Works Dispute, the Miners' and<br />
Dockers' Strikes and the terrorist threats to the Grand National and<br />
the Liverpool docks, but he was in the thick of it when they took place.<br />
He was also a Match Commander for Liverpool and Everton football<br />
clubs and St Helens (rugby league). He retired at the rank of<br />
Assistant Chief Constable<br />
‘’I gave about as much thought to<br />
leaving the job as I did to joining it,<br />
which is not much.<br />
This is a pattern that has persisted<br />
throughout my life. I went to the<br />
Quarry Bank Grammar School,<br />
a fine institution but completely<br />
wasted on me. At recent reunions<br />
fellow students have told me that<br />
I was disruptive and a poor footballer,<br />
in goal or out and they could never<br />
work out why or how I joined the job.<br />
Ne change plus! I left school because<br />
I struggled with ‘A’ levels, the most<br />
difficult form of education I<br />
A.CC. Ian MacDonald<br />
encountered until I was sent on a<br />
crash course to learn how to scrutinise<br />
passports at airports during the<br />
London Olympics - I failed it, comprehensively.<br />
I went to work as an<br />
assistant librarian at Liverpool University,<br />
the first job I saw advertised.<br />
It was near the town centre, so i<br />
trudged up and down the hill to read<br />
LP covers in record shops and finally<br />
mastered the alphabet. This was<br />
taking me nowhere, so I joined the<br />
newly created National Giro Centre,<br />
in Bootle. This was some type of giant<br />
bank set up by the government and<br />
since scrapped. It was full of relatively<br />
unqualified teenagers who had<br />
jumped at the chance to get a job with<br />
decent pay and conditions, they were<br />
managed by dedicated civil servants<br />
who couldn’t believe what they got up<br />
to. I took some kind of IQ test and<br />
they put me in systems development,<br />
where I pushed a trolley containing<br />
huge and baffling print outs. The<br />
social scene was fantastic, I ran a<br />
disco on a Friday afternoon,<br />
P13
played football for them midweek and<br />
on Sundays, made lifelong mates and<br />
repeatedly swore never to go to<br />
Dino’s Nightclub on a Tuesday ever<br />
again. However I came to realise that<br />
this wasn’t for me. A new mate there<br />
had worked the season in Spain,<br />
and we hitch hiked out to Lloret and<br />
spent a couple of weeks there. I didn’t<br />
have the nerve to work the season<br />
but I began to realise that there was<br />
more to life than a trolley.<br />
It took us three days to hitch home,<br />
we nearly starved. Another mate,<br />
the son of a policeman, thought he<br />
had made his girlfriend pregnant and<br />
decided to join the job for the money<br />
and the security. His brother and<br />
sister also joined and so too has his<br />
son, they are one of many families<br />
with a strong policing tradition.<br />
It turned out that she wasn’t pregnant,<br />
so they got divorced and she became<br />
a doctor – so it goes.<br />
I was the grandson of an Irish immigrant,<br />
the MacDonalds, having been<br />
chased out of Scotland, had<br />
made their way to Ireland and then<br />
bailed out of there to Toxteth. We<br />
considered this to be progress.<br />
None of my large and extended family<br />
were in the police, it would never<br />
have occurred to them to apply.<br />
When I mentioned that I was thinking<br />
of joining one of my many uncles said<br />
‘once a policeman<br />
never a man.’ My friends took the<br />
news with quiet astonishment, some<br />
of them never got over it.<br />
I called in to the recruiting department,<br />
and was interviewed by the<br />
manager of the football team. My<br />
mate whose girlfriend wasn’t pregnant<br />
after all had been in the day before<br />
and we both mentioned having played<br />
for the same team.<br />
He had also played for the<br />
Merseyside, Liverpool and Everton<br />
youth teams, I hadn’t. I was dragged<br />
in anyway and flung into the second<br />
team and we went to Bruche together.<br />
My gifted mate soon became an<br />
Inspector, and spent most of his<br />
service in this most difficult of roles.<br />
Gin, the Cabin nightclub<br />
and three shifts prevented him from<br />
reaching his full footballing potential -<br />
I never had any anyway.<br />
After a couple of years my Sergeant<br />
asked me what I wanted to do in my<br />
service. I replied that I would like<br />
to be a detective. They had suits and<br />
long hair. He instead told me that I<br />
was to apply for the Special Course,<br />
where I sat next to graduate entrants<br />
who had been specially chosen to<br />
transform the service - or not as the<br />
case may be. I got the chance to go,<br />
belatedly and unexpectedly to University,<br />
returning to work just in time get<br />
frightened during the Toxteth riots.<br />
I eventually went back to the College<br />
to develop the Special Course and<br />
then went to the Caribbean<br />
to replicate the program there - this<br />
took several years. As time went by I<br />
began to realise what I was<br />
good at. Tragically it turned out that<br />
when presented with a problem to<br />
solve, I decided that it wasn’t the<br />
problem and so the proposed solution<br />
was wrong.<br />
‘’Ian covered in paint, helping<br />
ensure that a Toxteth rioter<br />
makes it home before his mother<br />
shouts at him. ‘’<br />
I then suggested another solution, to<br />
solve the different problem. This<br />
incensed senior police officers, who<br />
wanted me to do as I was told. I<br />
ended up back at the College in<br />
charge of professional development,<br />
if I could find it.<br />
One of my Superintendents suggested<br />
that I should work as an associate<br />
tutor on the Open University MA<br />
P14
KEN<br />
CAR<br />
Football. It’s a<br />
in strategy. I thought this was<br />
because he thought I was very good<br />
at strategy, but once I did some work<br />
with them I realised that he had<br />
nudged me into this role because<br />
I knew nothing about it at all.<br />
I soon entered into constant conflict<br />
with the newly appointed head of<br />
national police training, a man who<br />
had previously worked in<br />
management for the NHS.<br />
I found his use of consultants he knew<br />
from his time in the NHS, to do my job<br />
for me, irritating - they truly didn’t<br />
know what they were doing.<br />
I resigned as soon as it made financial<br />
sense. Had I hung on a few months I<br />
was have outlived his reign, as he left<br />
after some hostile scrutiny of his use<br />
of consultants.<br />
I was retained to redesign the Strategic<br />
Command Course. Enlightened by<br />
my work with the OU, I created a<br />
course which survived more or less<br />
intact for years,<br />
as no one, including me, understood<br />
the problem it was meant to solve.<br />
After several months as one of the<br />
many consultants used by the ex NHS<br />
head - unemployment loomed.<br />
I got another job by ringing an ex<br />
colleague in the Met, who brought me<br />
down to write a strategy for their<br />
human resources, which were also in<br />
a confused state.<br />
As this came to an end I saw an<br />
advert for the job of robbery reduction<br />
manager in Liverpool, applied for it<br />
and got it. Things were going<br />
swimmingly.<br />
I was in touch with recent workmates<br />
who could use me to do things I was<br />
good at, and pay me for it.<br />
The robbery reduction job grew into<br />
leading on violence as a whole, and I<br />
picked up other projects linked to<br />
strategy writing from NACRO, the<br />
charity to whom I was attached.<br />
The future looked bright, but the<br />
funding ran out, and so did I. I got a<br />
call from an agent who had been told<br />
by a colleague that I could do projects.<br />
He got me a stream of work for<br />
several years, in and around<br />
companies keen to work in the Blue<br />
Light sector.<br />
However when the depression of 2010<br />
hit, it hit me, as consultancy work is<br />
always the first to go.<br />
I swiftly plummeted from doing fine<br />
thank you to being broke. I saw an<br />
advert for assistant directors in<br />
Immigration Enforcement, applied for<br />
it, got it and went back to work for the<br />
next 5 years. It wasn’t good.<br />
The work was difficult, and sensitive,<br />
perhaps because people have, by and<br />
large, more sympathy for<br />
immigrants than for robbers.<br />
I launched a very successful scheme<br />
for catching illegal immigrants<br />
travelling on cheap long distance<br />
busses, sadly my bosses decided that<br />
this involved nine or so examples of<br />
P15
NY’S<br />
PET<br />
matter of death...<br />
Written By<br />
Ian MacDonald<br />
Directed by<br />
Scott Murphy<br />
gross misconduct, and managed to<br />
get four or five of them upheld.<br />
It was like being nibbled by dead<br />
sheep.<br />
After a couple of years my convictions<br />
were overturned, by which time I had<br />
come to realise that my somewhat<br />
direct manner was not what they were<br />
looking for. I took voluntary severance<br />
a few months ago and now spend my<br />
time refereeing local football (I know<br />
all the fouls) speaking on cruise<br />
ships and writing articles and most<br />
recently, a play about some of my<br />
experiences in the service.<br />
So, what have I learned about leaving<br />
the job? Well, it is best to use what<br />
you already know and to go to whom<br />
you already know.<br />
All my work has been related to what I<br />
learned on the job, I didn’t know how<br />
much it had taught me, you may not<br />
know how much it has taught you.<br />
Get yourself an agent, if you can. You<br />
won’t negotiate for yourself<br />
successfully, as nobody wants to pay<br />
you for what you know.<br />
Keep the conversations and the<br />
assessments short, until you are<br />
getting paid, then make them long.<br />
I recently did some work for a 20% cut<br />
of the resultant sales. There weren’t<br />
any, so I got nothing. I should have<br />
held out for 30%...<br />
Try and understand and adjust to<br />
the culture into which you are thrust.<br />
I have failed miserably at this,<br />
wherever I have gone, from school,<br />
through the police, the local authority<br />
and on into the Home Office.<br />
It doesn’t mean that you have to.<br />
I have been most successful at<br />
advising people and organisations,<br />
they don’t have to take advice so it<br />
isn’t too threatening. Landing out of<br />
the blue and changing things is<br />
dangerous for them, very dangerous<br />
for you. It is interesting, but so is<br />
being hung. Finally, enjoy it. If you<br />
don’t then move on.<br />
Miserable rich is better than<br />
miserable poor, happy rich is better<br />
than both.<br />
Ian MacDonald<br />
March 2016<br />
Ian’s grandson<br />
watching him on BBC2<br />
in 'Scousers Telling Jokes'
Businesses<br />
should use 4G<br />
rather than Wi-Fi<br />
in Public Places<br />
P19<br />
It has been<br />
demonstrated<br />
by technology<br />
experts how<br />
easily data can<br />
be extracted<br />
through Wi-Fi,<br />
even if it has<br />
been secured<br />
with a<br />
password.<br />
The hacking can be performed from a short<br />
distance away, meaning that there is no<br />
requirement for the hacker to even enter the<br />
building. A common method used by hackers<br />
is deceptive hotspots, concealed as genuine<br />
networks with names like “Free Public Wi-FI.”<br />
Once connected, the hackers have access to<br />
browsing data and files saved on devices.<br />
People should also be careful as viruses and<br />
malware are rife on Wi-Fi networks.<br />
It is suggested to minimise the risks of exposure<br />
to hackers and malicious code, employers may<br />
wish to supply 4G capable technologies to their<br />
staff.<br />
4G ensures that all data is encrypted –or scrambled<br />
and will send data at a much quicker speed<br />
and can be used on smartphones, tablets<br />
and laptops.<br />
Businesses should use 4G rather than Wi-Fi in<br />
Public Places Many people may work outside of<br />
an office or workplace and choose to do so in<br />
public places such as, coffee shops or airports.
Privacy is always at risk when sending large and<br />
often sensitive files across a WiFi network and in<br />
the past, often mobile internet could not provide<br />
the necessary speed to do so.<br />
According to the EU law enforcement<br />
agency, people are advised to,<br />
“avoid sending or receiving<br />
sensitive data over public Wi-Fi<br />
because it is at risk of being<br />
intercepted by hackers”<br />
Recent advancements and the appearance of<br />
4G, means that speeds are almost double that of<br />
Wi-Fi networks -particularly when there are many<br />
users connected at the same time.<br />
4G also offers considerably more protection for<br />
business and client data. However, an additional<br />
security layer such as the EE security solution<br />
should also be used with it.<br />
According to the EU law enforcement agency,<br />
people are advised to, “avoid sending or receiving<br />
sensitive data over public Wi-Fi because it is<br />
at risk of being intercepted by hackers” The<br />
Cybercrime Unit have also pointed out the<br />
availability and ease of access provided to<br />
cybercriminals who can take advantage of<br />
numerous high street coffee shop networks.<br />
Hacking by this method may have increased for<br />
a number of reasons.<br />
A recent survey has shown that, last year there<br />
were 1.3 million Wi-Fi hotspots globally and this<br />
is less than a quarter of the number of hotspots<br />
projected to be publically accessible in 2015.<br />
More employers are expecting their staff to be<br />
able to travel whilst working.<br />
Additionally, it has been demonstrated by technology<br />
experts how easily data can be extracted<br />
through Wi-Fi, even if it has been secured with a<br />
password.<br />
P20
CAN ANYONE HELP<br />
SHED LIGHT ON<br />
PC MOSES BARBER<br />
– DIED 1853 ?<br />
Chief Constable Dave Thompson<br />
has laid flowers to mark the anniversary<br />
of a police officer who died over 150 years<br />
ago aged 40.<br />
It is believed that Moses Barber was the first<br />
Birmingham city officer to die whilst in service in 1853.<br />
His name also features during local ghost walks as it is<br />
thought that he haunts a building near St Paul’s Square<br />
which he used to call home.<br />
Officers recently discovered the headstone which<br />
is in St Paul’s Square and were intrigued to try<br />
and find out more.<br />
Research suggests that Moses died of consumption,<br />
caused by tuberculosis.<br />
We are searching our archives to see if we can find<br />
out more about Pc Barber’s police career and would<br />
love anyone with any information about him to get<br />
in touch.<br />
To remember the anniversary of his death, officers<br />
from the Cannabis Disposal Team have cleared and<br />
tidied the foliage around the headstone and flowers<br />
were laid by the Chief Constable and Cannabis Disposal<br />
Team as a mark of respect.<br />
P21<br />
Chief Constable Dave Thompson<br />
and officers from the Cannabis Disposal Team
P22
NEW CHAPTER<br />
IN POLICE<br />
NOTEBOOK<br />
HISTORY<br />
– PLD Investigates<br />
The tradition of jotting everything<br />
down in a well-thumbed pocket<br />
notebook is set to become a thing<br />
of the past for Bedfordshire<br />
Police officers.<br />
After decades of use it is to be replaced<br />
by an electronic version that forms part<br />
of an application called tuServ.<br />
It will be downloaded on to Police<br />
laptops now and smartphones later.<br />
The electronic notebook will allow<br />
officers to capture everything from<br />
text and signatures to images, video<br />
and audio. It will also allow real-time<br />
sharing of captured information<br />
across the force, saving time<br />
and money.<br />
‘tuServ’ will be deployed to all officers<br />
and staff who need it and further<br />
functionality is expected to be rolled<br />
out in the future.<br />
P23
One feature, called ‘Around Me’, means<br />
that officers can see at a glance incidents<br />
that are going on around them within a<br />
chosen radius of one to 30 miles, including<br />
those in neighbouring forces<br />
(Cambs and Herts).<br />
“<br />
It can help officers plan their day around<br />
appointments, update them as they go<br />
along, see police information attached to<br />
locations and access virtually all the<br />
information on the force Command and<br />
Control system.<br />
tuServ means<br />
officers will spend<br />
more time where the<br />
public want<br />
them most<br />
”<br />
The application also helps assist quick<br />
decision making – such as whether a<br />
supervisor should attend a scene – and<br />
means many jobs can be done in the field<br />
rather than returning to station.<br />
The application is the latest step in the<br />
force’s mission to embrace technology<br />
and become more efficient in the face<br />
of reduced budgets.<br />
The force, assisted by Home Office<br />
Innovation Funding,<br />
has already rolled out smartphones,<br />
body worn video and mobile technology.<br />
Police and <strong>Crime</strong> Commissioner, Olly Martins,<br />
said: “I have been keen for Bedfordshire Police<br />
to embrace new technology because as force<br />
budgets shrink we need to explore every avenue<br />
to become more efficient.<br />
tuServ means officers will spend more time<br />
where the public want them most – in the<br />
community protecting people and fighting crime.”<br />
Project lead, Supt Mark Upex, added:<br />
“tuServ has already been rolled out in<br />
Cambridgeshire and is due to come on<br />
stream in Hertfordshire. This means the<br />
Tri-Force Alliance will be even better aligned.”<br />
SEE TUSERV IN ACTION<br />
IN THESE 2 DEMO VIDEOS<br />
http://www.tuserv.com/case-studies-and-media/<br />
cambridgeshire-constabulary-on-the-tuserv-notebook/<br />
http://www.tuserv.com/case-studies-and-media/<br />
cambridgeshire-constabulary-and-tuserv/<br />
P24
NEW THINK! CAMPAIGN TO<br />
IMPROVE CYCLISTS’ SAFETY<br />
Cyclists urged to hang back from lorries to cut the number<br />
of crashes and improve cycling safety.<br />
Cyclists in London and Manchester<br />
are being encouraged to ‘hang back’<br />
from lorries in a safety campaign<br />
launched today (26 September 2016)<br />
by Road Safety Minister Andrew Jones<br />
to reduce the number of deaths.<br />
Riding a bike is very safe, and is<br />
greener, healthier and more sustainable<br />
than other forms of transport but cutting<br />
the number of accidents is our<br />
top priority.<br />
This campaign will raise awareness<br />
amongst urban cyclists and help make<br />
our roads safer for those on 2 wheels.<br />
The THINK! campaign has been<br />
developed after statistics showed last<br />
year a fifth of crashes where cyclists<br />
were killed involved HGVs.<br />
A large proportion of deaths happen<br />
when a cyclist is at the front left of the<br />
truck, and almost a third of all crashes<br />
between cyclists and HGVs happen<br />
when the lorry is turning left.<br />
Transport Minister Andrew Jones said:<br />
We are investing £300 million over the<br />
next 4 years to help make Britain a<br />
cycling nation.<br />
Reducing the number of cyclists killed on<br />
our roads is a key priority.<br />
Since 2010 the number has decreased<br />
to its lowest level.<br />
This campaign will raise awareness<br />
amongst urban cyclists and help make<br />
our roads safer for those on 2 wheels.<br />
The campaign film entitled “Things you<br />
shouldn’t get caught between’, as well as<br />
posters, carry the message: ‘Don’t get<br />
caught between a lorry and a left turn.<br />
Hang back’.<br />
The campaign will also target HGV<br />
drivers through partnership activity<br />
with the Freight Transport Association<br />
(FTA) and will be supported by tips<br />
for car drivers in general to raise<br />
awareness of cycle safety on<br />
the roads.<br />
Christopher Snelling, Freight Transport<br />
Association Head of National and<br />
Regional Policy, said:<br />
We need to make our busy urban roads<br />
as safe as possible for all users and it’s<br />
important that both HGV drivers and<br />
cyclists understand the risks created by<br />
sharing the limited road space and<br />
know what steps they can take to<br />
minimise them.<br />
his Department for Transport (DfT)<br />
campaign highlights one of the key<br />
danger zones – the blind spot at the front<br />
left of a HGV. New design innovations<br />
such as transparent cab doors all have a<br />
part to play in improving safety in the long<br />
term but increased awareness can have<br />
immediate impact.<br />
FTA encourages all HGV drivers and<br />
cyclists to visit the campaign website<br />
to find out more about this important<br />
message.<br />
On top of the THINK! campaign, the<br />
government is investing £40 million into<br />
Bikeability training over the next 4 years,<br />
which will provide more than 1 million<br />
children the key skills to keep them safe<br />
on the road.<br />
For more information visit<br />
www.think.direct.gov.uk<br />
P25
Act<br />
The<br />
is here:<br />
Shut up shop<br />
and get out of town!<br />
In August 2015, I came across an<br />
advertisement that both surprised<br />
and intrigued me.<br />
A large graphic promoting<br />
“The Culture Counter”-<br />
a Hydroponics and Headshop in<br />
Scarborough - was innocently<br />
placed amongst adverts for a<br />
roofer, a haberdashery, and a music<br />
shop. The last few years has seen<br />
the steady rise of these type of<br />
premises, more commonly known<br />
as “Headshops”.<br />
ACPO define a head shop as: “any shop, market<br />
stall or internet trader selling paraphernalia and<br />
equipment for using drugs” Obviously, it seems<br />
strange that a law enforcement magazine should<br />
include a promotion for a business selling<br />
products of this nature. This was drawn to the<br />
attention of the Editor who also was astounded at<br />
how this had slipped through the net; the<br />
explanation given was the sales and graphics<br />
department in their naivety believed the advert<br />
was for the growth of tomatoes or indoor crops,<br />
an explanation often used by suspects being<br />
interviewed for Cannabis production and<br />
cultivation.<br />
These Headshops do sell paraphernalia and<br />
equipment for using drugs, in particular,<br />
Cannabis and Cocaine. Almost all traders will sell<br />
items assisting in drug distribution, such as<br />
digital scales and grip seal bags -all associated<br />
with drugs supply- in addition to Bongs, grinders<br />
and snorting devices.<br />
These premises have for many years sold New<br />
Psychoactive Substances (NPS), or “Legal<br />
Highs” as is often used. A term which quite<br />
wrongly defines chemicals often containing<br />
illegal substances., these are commonly labelled<br />
“Research Chemicals”, however these psychoactive<br />
substances mimic the effects of controlled<br />
drugs such as Cocaine, Ecstasy, Amphetamine<br />
or Cannabis. These substances can be called<br />
“Legal Highs” due to their chemical structure<br />
being altered in such a way that they can avoid<br />
official classification as “illegal” under the Misuse<br />
of Drugs Act 1971, but not after Thursday 26th<br />
May 2016.<br />
So what does the<br />
future hold for Legal Highs?<br />
There have been attempts to control NPS but<br />
available existing law has been less than ideal.<br />
The Misuse of Drugs Act 1971 cannot keep up<br />
with the changes in the market, even though<br />
hundreds of NPS have been controlled.<br />
In December 2013, The Home Office appointed<br />
an Expert Panel to look at whether, and if so,<br />
how, the legal framework for responding to NPS<br />
could be enhanced beyond the current<br />
approach under the Misuse of Drugs Act 1971.<br />
This Expert Panel, consisting of advisors from<br />
across the UK, also looked at how the health and<br />
education response needed to be developed,<br />
making recommendations to create a<br />
blanket-ban on all new psychoactive substances,<br />
thus protecting young people from exposure to<br />
NPS.<br />
The PSA 2016 doesn’t replace the Misuse of<br />
Drugs Act (1971) it compliments it, so laws<br />
around existing illegal (controlled) drugs will<br />
remain the<br />
same however The Intoxicating Substances<br />
Supply Act (1985) will be repealed The result is<br />
The Psychoactive Substances Act 2016.<br />
This new legislation has been through the<br />
Parliamentary process, achieved Royal Assent<br />
and due for implementation as Law 00.01hrs<br />
Thursday 26th May 2016.<br />
P27
The Act aims to end the open sale of NPS from<br />
high-street retailers and UK based websites by<br />
prohibiting: Production, Supply, Possession with<br />
intent to supply, Offer to supply, and Import or<br />
Export. Legislation also defines a “psychoactive<br />
substance” as:<br />
“a substance capable of producing a<br />
psychoactive effect in a person who consumes it”<br />
It adds that a substance produces a psychoactive<br />
effect in a person:<br />
“if, by stimulating or depressing the person’s<br />
central nervous system, it affects the person’s<br />
mental functioning or emotional state”<br />
The Act does have exemptions for some substances:<br />
Nicotine and tobacco products, medicinal<br />
products, alcohol, caffeine, and food (including<br />
drink). This protects the<br />
legitimate usage of psychoactive substances in<br />
healthcare, research and industry.<br />
The Act aims to end the open sale of NPS<br />
from high-street retailers and UK based<br />
websites by prohibiting: Production,<br />
Supply, Possession with intent to supply<br />
NPS supply and use has become a real problem<br />
within Prisons due to their legality, demand is high<br />
and the supply can readily meet it.<br />
With drug addiction seen as the root cause of<br />
many crimes, prisoners can continue their habit<br />
when they are in jail.<br />
Although there is no offence under the PSA 2016<br />
for personal possession, offences have been<br />
created for Possession of a psychoactive<br />
substance in a custodial institution, (this includes,<br />
prison, young offender centre, removal centre etc.<br />
but does not include Mental Health secure units).<br />
Therefore an attempt to bring a psychoactive<br />
substance into a prison, for example by a visitor or<br />
a member of staff, could lead to a charge for<br />
supply, offering to supply or possession with intent<br />
to supply.<br />
Not only have certain NPS caused harm to<br />
individuals, including young people, but their open<br />
sale has, at some locations, been the cause of<br />
anti-social behaviour and had a detrimental impact<br />
on community confidence.<br />
We should begin to see an end of these dangerous<br />
products that are readily available to the<br />
general public through a variety of outlets, and the<br />
end of unnecessary casualties associated with<br />
their use. On the other hand, the death of the<br />
Head Shop may also mean the end of indoor<br />
crops and tomatoes!<br />
P28
BUT I WOULD WALK 500 MILES...<br />
Peter Garrett was retired from the<br />
police force due to ill health. He decided<br />
to re-visit his Scottish roots by moving<br />
there to live. Here he discusses some<br />
of the differences he’s experienced.<br />
It's roughly 330 miles from Ardrishaig in Argyll to<br />
Liverpool, but it may as well be a million! Life,<br />
culture, attitude and yes, even the weather are<br />
so unequivocally different between the two<br />
places. So, what's the connection?<br />
Well, for the purposes of this contribution to<br />
PLDUK, it happens to be me! I lived and worked<br />
as a bobby in <strong>South</strong> Liverpool for the best part<br />
of twenty five years and now, following a series<br />
of events that literally changed my world, for the<br />
past eleven years I have lived and worked (no<br />
longer in “the Polis” as affectionately known<br />
locally though) on the idyllic west coast of<br />
Scotland.<br />
I'm often asked how it came about that Ishould<br />
settle in Ardrishaig, but it's not my intention to<br />
bore the life out of everybody by going into<br />
minute detail of the why’s and wherefore’s but<br />
suffice to say that there is a blood link between<br />
me and the highlands. The family story, and I<br />
can't in all honesty vouch for the absolute<br />
voracity of the tale, is that my great, great<br />
gran’pappy, one certain Hector MacCulloch,<br />
was victim of the infamous Highland Clearances<br />
during the mid-19th Century when crofting and<br />
simple agriculture were replaced by the more<br />
profit based usage of the land in large scale<br />
sheep farming and gentrified hunting, shooting<br />
and fishing estates. His wee patch of rented<br />
ground in Lochaber, just further north from my<br />
current locale, was forcibly taken from him and<br />
his family by his Victorian landlord. As probably<br />
the only option open to him, Hector headed<br />
south to seek passage to a New World and a<br />
new life, the choice being either America or New<br />
Zealand. Fortunately for me I suppose, I am<br />
neither descended from a Yank nor a Kiwi as<br />
Hector got stuck in a pub (on Scotland Road,<br />
Liverpool) and missed the boat! Hence my<br />
immediate forebears for three generations were<br />
Liverpudlian.<br />
My erstwhile joy in climbing and walking in the<br />
highlands, when I was younger and fitter of<br />
course, was obviously ingrained in my heritage<br />
though and the desire to return to my family<br />
roots was always quite strong. When the<br />
opportunity arose in circumstances that I could<br />
never have imagined previously, I grasped it.<br />
And here I am!<br />
My retirement from Merseyside Police came<br />
relatively quickly and unexpectedly. I was<br />
inveigled into seeing a welfare nurse for an over<br />
40’s “Well Man Clinic” to prevent her from thumb<br />
twiddling in the parade room at Belle Vale police<br />
station and it soon became clear that certain<br />
aspects of my physical health were ripe for<br />
further scrutiny. Once my arthritic knees and<br />
dodgy eyesight were confirmed by Dr Ahmed,<br />
the Force Doctor, the writing was very much on<br />
the wall. The decision to say “cheerio” to me was<br />
confirmed when the orthopaedic surgeon in<br />
Rodney Street decided that I was not fit for<br />
operational duties and “driving a desk” at HQ<br />
was actually doing more harm than good to my<br />
knees which needed regular gentle movement.<br />
Sitting down all day was a no-no. So, less than<br />
eighteen months after that initial diagnosis at<br />
BV, I was handing in my uniform and warrant<br />
card.<br />
Anyway, enough of all that. What are the major<br />
differences and what similarities are there<br />
between my past and present existences?<br />
P29
Canal basin taken<br />
from my lounge window<br />
Looking out of my lounge window as I am<br />
doing now, the main trunk road to Campbeltown,<br />
the A83, is only a hundred yards or so<br />
away across the other side of the Crinan<br />
canal basin. At just after ten in the evening, I<br />
can count the number of vehicles passing<br />
back and forth on the fingers of one hand …….<br />
per hour!!!<br />
The pure peace and quiet of village life in<br />
rural Scotland is a on another planet<br />
compared with the hustle and bustle of the<br />
city. And it takes a bit of getting used to, like<br />
the fresh air!<br />
What also takes a bit of getting used to, is<br />
the different set up and different priorities<br />
of the local bobbies. Scotland now has a<br />
single policing service, Police Scotland, which<br />
has combined all the previous smaller forces.<br />
Argyll used to be under the watchful eye of<br />
Strathclyde police. In local terms, not a lot<br />
has changed other than the wording on<br />
vehicles, badges and uniforms. All the old<br />
divisions and police offices (rather than<br />
stations) have been retained – for the time<br />
being at least – and the local personnel are<br />
pretty much the same.<br />
The real changes have come in the top<br />
strata where now there is only one single<br />
Chief Constable for the entire country. So,<br />
fewer chiefs but a similar amount of Indians.<br />
This, hopefully, when the incumbents of<br />
many higher ranks retire and are not<br />
replaced, will eventually keep some policing<br />
costs under control and reduce (I'll add<br />
perhaps somewhat cynically) the need to<br />
raise revenues by persecuting the motorist<br />
especially out in the sticks! Radar speed<br />
checks are far more commonplace here, and<br />
not particularly at notorious accident<br />
blackspots either, than anywhere else I know.<br />
Don't get me wrong, I'm not saying that any<br />
blatant disregard for legitimate speed limits<br />
shouldn't be tackled, of course it should, but<br />
there is a feeling amongst many locals that I<br />
concur with in that some favourite haunts for<br />
the “cash collectors” are not those that<br />
should be logically targeted in preference to<br />
many more dangerous, potentially lethal<br />
even, stretches of the road network.<br />
Anyone who knows the roads around<br />
Mid-Argyll will know exactly the places I am<br />
referring to, and those who don't will have to<br />
take on trust that what I am saying is a<br />
genuinely held opinion and not an unjustified<br />
rant.<br />
The perceived over concentration on errant<br />
motorists is possibly, or probably, down to<br />
the fact that crime of any consequence<br />
literally doesn't exist here! The weekly police<br />
report in the local newspaper, the Argyllshire<br />
Advertiser, better known as ‘The Squeak’, is<br />
never more than half a dozen stories of<br />
minor misdemeanours usually ranging from<br />
a drunken breach of the peace to, horror of<br />
horrors, the discovery of a small amount of<br />
cannabis for personal use in the pocket of a<br />
teenager. Even the thought of a burglary or<br />
a car theft doesn't enter the psychology of<br />
the west coast.<br />
Such occurrences are virtually unheard of,<br />
and I kid you not there hasn't been a<br />
domestic break-in in Ardrishaig that I know of<br />
in the eleven years I have lived here! The last<br />
known cases of burglary recorded are<br />
almost folklore now. Three offences were<br />
reported over a period of three weeks, all at<br />
roughly the same hour of the same day each<br />
week. One enterprising cop noticed that the<br />
times coincided with the 926 West Coast<br />
Motors bus from Glasgow to Campbeltown<br />
passing through the village and sure enough,<br />
a villain known to Glasgow’s finest was taking<br />
a short stopover on his weekly visit to a lady<br />
friend.<br />
He was apprehended attempting another<br />
break-in in week four!<br />
A recent change in the law in Scotland has<br />
had a remarkable affect in more ways than<br />
one… the prescribed drink driving limit was<br />
reduced just before last Christmas from 80<br />
milligrams of alcohol per 100 millilitres of<br />
blood to just 50. This equates to less than a<br />
pint of beer at 5% abv or only a small glass<br />
of wine. The realistic interpretation of this is<br />
that now, there is virtually a zero limit and<br />
incredibly, or maybe not, drink driving<br />
offences have plummeted.<br />
The social and financial consequences for<br />
many rural hostelries and hotels are not yet<br />
measurable because it's too soon to judge,<br />
but in terms of potential damage, death and<br />
destruction on Scottish roads, the measure<br />
seems to be having the desired affect<br />
already.<br />
There are many aspects of life in this part of<br />
the world I could relate, in terms of the<br />
lifestyle and my perspectives on the policing<br />
differences that exist between Scotland and<br />
my personal experiences within Merseyside<br />
Police. Perhaps I might be invited to expand<br />
upon these in future articles – you never<br />
know<br />
Editor’s note – yes please – get writing.<br />
...AND I WOULD WALK 500 MORE
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The Police Treatment Centres aims to be a Centre of Excellence in the care and treatment of<br />
both serving and retired police officer patients suffering from injury or illness. Through our work<br />
we support and encourage your return to better health as swiftly as possible. Around 4,000<br />
serving and retired police officers attend one of the two Centres each year, at either St Andrews<br />
in Harrogate or Castlebrae near Perth.<br />
Treatment is free to all donating officers. Serving officers are asked to make regular payroll giving donations of just<br />
£1.80 per week. Access to treatment is currently available to police<br />
officers who hold or have held the office of Constable and has for 2016<br />
been extended to cover PSCO’s, Specials and Custody & Detention<br />
Officers. Retired officers pay a reduced donation rate – currently 65p per<br />
week to be eligible for treatment.<br />
Most officers attend to receive intensive physiotherapy treatment.<br />
Following a thorough assessment a tailored programme is developed<br />
including a combination of exercise, hands on therapy and<br />
complementary therapies. Serving officers usually have a two week stay<br />
and Retired Officers one week.<br />
The treatment from my physio has brought my recovery on in leaps and bounds.<br />
“This should not be one of the force’s best kept secrets - we must spread the word.<br />
”<br />
Although the majority of our patients attend for physiotherapy an<br />
increasing number of patients attend for support with stress, anxiety<br />
and other such conditions. In 2016 we have introduced our new two<br />
week structured Psychological Wellbeing Programme designed<br />
specifically for Serving Officers,<br />
which offers group sessions in<br />
stress management,<br />
workshops focusing on<br />
relaxation, sleep, mindfulness,<br />
group exercise sessions and<br />
also individual counselling and<br />
complementary therapy sessions. Our Patient Advisors provide a listening<br />
ear; help to identify and clarify underlying issues; signpost support which is<br />
available both externally and within their Force; provide reassurance and<br />
appropriate advice; provide time to talk and look at problems in a different way; help provide a clear plan of a way<br />
forward which helps to resolve a patients’ issues and help patients to find answers. Two weeks at the Police<br />
Treatment Centres also allows officers to share problems and gain support from fellow officers away from pressures of<br />
working life.<br />
“<br />
I came to the Centre on the stress package. I have felt very supported.<br />
The complimentary therapies offered are superb and have allowed me to totally relax and switch off.<br />
I feel better placed and able to face the future with a much brighter and relaxed outlook.<br />
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P33<br />
Not sure if you are eligible for free treatment?<br />
Serving Officers – contact your Federation Rep or Payroll department or visit<br />
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P26
EVER THOUGHT<br />
ABOUT INVESTING<br />
IN PROPERTY<br />
Robert Johnson: Wondering what to<br />
spend your lump sum on? Thought about<br />
investing in property: Why I’m a member<br />
of the National Landlords Association<br />
When I retired after thirty years in the<br />
police I decided to invest some of my<br />
lump sum into property.<br />
I had absolutely no idea where to start!<br />
I looked in the local newspaper and<br />
noticed some new apartments being<br />
built in Altrincham, Cheshire.<br />
Like them I thought, I could live there<br />
myself. So off I went put my deposit<br />
down and my wife chose all the<br />
fittings, ten years later it still rents well.<br />
Would I do the same again? Yes and no.<br />
I definitely would buy property, not sure<br />
I would rush in like I did.<br />
I have learnt a hell of a lot since then<br />
which I will explain later. I must be<br />
happy with being a landlord as<br />
I continued to buy property to rent out.<br />
I currently have a number of properties<br />
which provides me with a source of<br />
income and I am also looking<br />
to buy a holiday let to rent out.<br />
I have spoken to lots of police officers<br />
(serving and retired) who have done<br />
something similar to me or just<br />
become a landlord by default, for<br />
example, a property they have inherited<br />
from a family member, or their<br />
base in the UK.<br />
My role as a landlord is something that I<br />
take very seriously. It’s not easy to keep<br />
abreast of all the requirements and<br />
laws that affect my business and the<br />
legislation seems to change with each<br />
passing year.<br />
For this reason I decided to become a<br />
member of, and now local Northwest of<br />
England representative for, the National<br />
Landlords Association.<br />
I believe that those of you who are in a<br />
similar situation to me would benefit<br />
from joining as well, and here’s why.<br />
The NLA Accreditation<br />
Scheme allows landlords to<br />
gain a competitive edge<br />
against local competition<br />
The NLA supports landlords with<br />
different portfolio sizes and varied<br />
needs. As NLA Members, landlords<br />
benefit from expert knowledge,<br />
networking opportunities, a<br />
competitive edge, support and<br />
services.<br />
The National Landlords Association is a<br />
national organisation working at a local<br />
level to serve local landlords.<br />
The NLA hosts regular local meetings<br />
across the UK. These meetings give<br />
landlords the opportunity to network<br />
with other landlords in the area, discuss<br />
current landlord-tenant issues in the<br />
locality, share best practice<br />
and learn about legislative updates.<br />
NLA Members benefit from special<br />
discounts on our Landlord Development<br />
Programmes designed to help both<br />
new and experienced landlords in<br />
developing their professional skills.<br />
P37
P19<br />
Members also have access to the NLA<br />
helpline which is open daily. This is a<br />
free service to members providing<br />
excellent legal advice. I have used it<br />
myself on a number of occasions, often<br />
just to get re-assurance for my<br />
proposed actions.<br />
The NLA Accreditation Scheme allows<br />
landlords to gain a competitive edge<br />
against local competition.<br />
It is based purely on landlord develop<br />
ment and good management practice.<br />
This is an effective means for landlords -<br />
to develop their professional capabili<br />
ties and offers a mark of quality which<br />
is recognised across England and<br />
Wales.<br />
Additional benefits of being<br />
an NLA Member<br />
NLA Members receive substantial -<br />
discounts on services such as<br />
mortgages, property insurance, tenant<br />
checks, deposit protection fees and<br />
NLA Landlord Development<br />
Programmes.<br />
There is also an online library providing<br />
you with all the current forms that you<br />
require as a landlord, which are simple<br />
to download.<br />
Get in touch<br />
Feel free to give me a call<br />
or email me if you would prefer to speak<br />
about my experiences and why I value<br />
my membership so much.<br />
Robert.johnson@landlords.org.uk<br />
Mobile 07879815148<br />
To find out how we support landlords<br />
make a success of their lettings visit:<br />
www.landlords.org.uk<br />
If you are interested in joining then I am<br />
able to get you some discount if you<br />
drop me a line I will let you know the<br />
details. I can provide the discount<br />
nationally not just in the Northwest.<br />
Good luck!<br />
Thanks for reading<br />
Rob<br />
For more information, visit<br />
www.landlords.org.uk/member-savings<br />
to see how much you could save.<br />
P38
Ever thought<br />
about fostering?<br />
Here is a pub<br />
quiz question for you;<br />
What do the following have in common:-<br />
Harry Potter, Tarzan, Luke Skywalker,<br />
James Bond, Paddington Bear, Bambi, John<br />
Lennon, Moses and pretty much any princess in<br />
any fairy tale?<br />
none of them were raised by their birth mother.<br />
What is about the ‘motherless child’ that we find<br />
them so often in our most popular stories films,<br />
and popular culture?<br />
Both the Bible and the Quran encourage<br />
believers to take care of the ‘fatherless and the<br />
motherless’. In the UK there are just under<br />
70,000 children in our care system.<br />
Like all the best ideas, it was my wife who<br />
suggested we should explore becoming<br />
foster carers. I was just turning 40.<br />
Some people have a mid life crisis at this age.<br />
They buy a motorbike, get a tattoo and start<br />
wearing age inappropriate clothing. We decided<br />
to look after children who aren’t ours.<br />
Our birth children were 6 and 8, and although<br />
we had busy lives<br />
(I am a teacher and my wife is a solicitor),<br />
we all agreed to investigate further.<br />
After a bit of googling we found out about an<br />
“information meeting” run by our local council.<br />
At the meeting, we met a social worker, a foster<br />
carer and a young adult, who had grown up in<br />
foster homes.<br />
The stories made me both laugh and cry.<br />
As I have subsequently learnt, fostering is a very<br />
emotional business.<br />
Fundamentally, I thought the job of a foster<br />
carer was to keep a child safe, and I was pretty<br />
sure we could do that. There was no sudden<br />
moment when the light bulb went on,<br />
no story that melted my heart, but I just thought<br />
‘why not?’ .<br />
We went on three training days where<br />
we learnt about the role of a foster carer, and<br />
were regularly visited by a social worker who<br />
asked us to reflect on what we could bring to<br />
the role.<br />
Foster carers come from all sections of society.<br />
We can be any age as long as we are healthy.<br />
Some of us own our homes, some of us rent.<br />
Some of us are married with children and some<br />
of us live alone. Some of us are gay and some of<br />
us are straight. We can be religious or we can be<br />
atheists. We are probably slightly more likely to<br />
be female, but plenty of us are male.<br />
At least one of us is a Chelsea fan.<br />
It's our characters which set us apart.<br />
According to research, we are more likely to<br />
have an acute sense of justice compared to the<br />
average member of the public. According to<br />
statistics, the outcomes for many of the children<br />
who grow up in the care system are pretty<br />
horrific. Something like 40% of the prison<br />
population have been in care and over a third of<br />
those people sleeping rough were at one stage<br />
fostered.<br />
People who have been in care are more likely to<br />
struggle with mental health issues, addiction<br />
issues and relationship issues.<br />
Foster carers try and change these statistics one<br />
child at a time. Research also suggests that<br />
foster carers are relational, and real ‘people<br />
people’. We like being with kids, and we are<br />
happy to work with social workers, healthcare<br />
professionals, teachers and sometimes the<br />
police.<br />
We also tend to be very flexible,<br />
because you are never quite sure what is going<br />
to happen next.<br />
There are many reasons why a child may not<br />
be able to live wth their family.<br />
Their parent or parents may be ill or could have<br />
died, and no family can be found to look after<br />
them.<br />
More likely, social services and the legal system<br />
will have decided that a child needs to be<br />
removed from their family circumstance.<br />
There may well be alcohol and drug abuse<br />
making the parents unable to care for their<br />
child, or be simply indifferent to their care<br />
leading to neglect. In the worst circumstances<br />
the parent or parents may actually be a threat to<br />
the child and may have actively physically or<br />
sexually abused them. As a foster carer, I try not<br />
to judge the families of the children we care for.<br />
Whatever the circumstances, you are generally<br />
dealing with some of the most chaotic members<br />
of society and you cannot anticipate that they<br />
will make sensible decisions.<br />
P39
I think this is why police officers make such<br />
good foster carers. They join the force to make a<br />
difference, and certainly know a lot about<br />
dealing with people. They are generally resilient<br />
and resourceful. All character traits that you<br />
need to foster. I expect many police officers<br />
have had some contact with kids in care or social<br />
workers. This experience is invaluable.<br />
A year after the ‘information meeting’, we were<br />
approved by our local council to look after<br />
children between the ages of 4 and 6 on a short<br />
term basis. 6 years later, we have fostered 5<br />
separate children.<br />
We had one little lad for 4 hours, and one for<br />
over two years, and quite a few in between.<br />
Each of those children has their own story which<br />
will bring a tear to eleven the most cynical<br />
person’s eyes.<br />
If you have children, you may know what it's like<br />
when they go on their first sleepover.<br />
Even though they are going to a familiar place<br />
with familiar people, safe in the knowledge that<br />
they will see you again, there may be some<br />
nervousness and even fear.<br />
For a child going into care, it can be like a<br />
sleepover with complete strangers and with no<br />
end in sight.<br />
The little lad<br />
was desperate<br />
to have what<br />
most of us take<br />
for granted.<br />
He wanted a<br />
family and a<br />
home for good.<br />
We found out he was a Liverpool fan, and<br />
bought him new clothing and bedding covered<br />
in the LFC logo.<br />
We learnt that he liked Horrible Histories, we<br />
took him swimming and went on family trips to<br />
the circus, the zoo and all the other normal stuff<br />
that families do.<br />
I found this little boy in our lounge, armed with<br />
a permanent marker pen. He had taken a family<br />
photo off our mantlepiece, broken the glass and<br />
drawn on the picture. He had very clearly addeda<br />
picture of himself and tried to write his name.<br />
I'm no psychologist, but it was clear the little lad<br />
was desperate to have what most of us take for<br />
granted. He wanted a family and a home for<br />
good.<br />
I remember the story of one child we looked<br />
after. He went to school in the morning, just as<br />
normal. At the end of the day, he was called to<br />
the headteacher’s office.<br />
Already nervous, he was introduced<br />
to a lady in a coat with an I.D. Badge.<br />
She told him, his Mum had been taken ill, and<br />
she was taking him to live with ‘some nice<br />
people’.<br />
Thirty minutes later, he arrived at our house in<br />
his school uniform and with his school bag.<br />
In the bag was a pair of swimming trunks.<br />
He had nothing else with him.<br />
“I thought I was being kidnapped” is how he<br />
described his feelings to me some months later.<br />
We couldn't replace his mum but we could keep<br />
him safe. We found what he liked eating and<br />
fed him.<br />
With our social worker we arranged for the lad<br />
to visit his Mum in hospital and were able to<br />
visit the family home and pick up some of his<br />
belongings. We helped him with his homework<br />
and I even went to a Parent’s Evening with him.<br />
His was a happy ending. His Mum got better and<br />
he was able to return to her.<br />
Saying goodbye was sad, but we knew we had<br />
done a good job and helped him through a<br />
horrendous time in his life.<br />
In the world of fostering keeping a child long<br />
term is called ‘permanence’ and it is certainly<br />
not something I had considered when we began<br />
our fostering adventure.<br />
One day our house was ominously quiet. This<br />
was particularly worrying as the seven year old<br />
we were looking after was normally very noisy.<br />
Any parent knows that silence is not always a<br />
good sign.<br />
.Phil Watson fosters for Liverpool City Council.<br />
Unlike many private fostering agencies,<br />
Local Councils are non-profit making.<br />
If you would like to find out more about fostering,<br />
contact your Local Authority.
A shift in the<br />
right direction<br />
PERSONAL TRAINER, PAUL HERBERT,<br />
GIVES US HIS EXPERT GUIDE ON HOW<br />
TO DEAL WITH EXERCISE AND NUTRITION<br />
WHILST DOING SHIFT WORK.<br />
We all know being a police officer can be a demanding<br />
(albeit rewarding) role, but add shift work into the<br />
mix and you’ll have all sorts of extra pressures.<br />
There’s the obvious sleep pattern disruption,<br />
but what about diet and fitness?<br />
Sometimes coping with actual shift hours<br />
can be as difficult, if not more so, than<br />
the job at hand. Health and fitness<br />
expert Paul Herbert met with PLDUK<br />
and shared some advice on diet and<br />
fitness and how it can help<br />
with the demands of shift work.<br />
PAUL HERBERT<br />
Paul Herbert is a former GB athlete<br />
who competed at 800m against<br />
the likes of Sebastian Coe,<br />
Steve Cram, Steve Ovett and<br />
Peter Elliot. At 21 years old, he was<br />
UK champion and 25th fastest in<br />
the world with a time of 1:45.<br />
After a successful athletics career,<br />
Paul decided health and fitness<br />
was the way to go and he<br />
created Body Transformations.<br />
His company in Abbots Langley,<br />
Hertfordshire works with people<br />
from various backgrounds from<br />
sedentary to athlete. Some of his<br />
high profile clients have included<br />
Kym Marsh (Coronation Street),<br />
Penny Malory (TV presenter)<br />
and Martin Kove (Karate Kid).<br />
P45
Only have a few<br />
minutes to spare?<br />
If you’re looking for a quick workout,<br />
old school bodyweight exercises like<br />
press-ups and wall-sits are always good.<br />
You can challenge yourself by recording your<br />
results and aim to beat the same figure<br />
throughout the week, which in itself<br />
can become a routine.<br />
It’s all about assessing the time you<br />
have - if you can only spare 10 minutes<br />
you can still get a real quality workout and<br />
it can be done on a daily basis.<br />
Even if you can only grab a spare<br />
5 minutes, at least you’re<br />
doing something.<br />
Quick tips<br />
for the gym<br />
1<br />
Always warm up/stretch<br />
2<br />
Focus on your breathing<br />
3<br />
Be mentally involved<br />
in the exercise<br />
Q&A<br />
Q:How important is nutrition<br />
in day-to-day life?<br />
A:It’s so important because if you’re<br />
moving around all day you need to<br />
supplement those spent calories by<br />
putting the right calories back in. Having<br />
good balanced nutrition is vital but a lot<br />
of people focus on not having too many<br />
carbohydrates. If you’re active, the<br />
most important thing is to have those<br />
carbohydrates. I always advise my clients<br />
to replace the calories they burn otherwise<br />
your body will go into something called<br />
ketosis, which creates a sudden drop of<br />
energy levels. Making sure nutrition is on<br />
point is always the most important thing.<br />
Q:When is the best time to exercise?<br />
A:My clients ask me this question a<br />
lot and I always recommended that they<br />
should exercise at the best time for them.<br />
There’s no optimum time to exercise -<br />
some people prefer to train in the morning,<br />
and some people prefer to train in the<br />
evening. You have to know what suits YOU<br />
best. If you’ve just done a long shift, do a<br />
15-minute blast session depending on the<br />
type of exercise you prefer. For example, if<br />
you prefer running, start with a walk and<br />
gradually build into a run and, if you want to,<br />
do some light stretches in the middle. If you<br />
prefer bodyweight exercises again start<br />
slowly and build the intensity gradually.<br />
Q:What are some common mistakes<br />
that can hinder your exercise?<br />
A:Not having the correct breathing<br />
technique. In order for the blood to go<br />
round your system once, it takes roughly<br />
23 seconds and if your breathing goes out<br />
of sync this process takes longer. If this<br />
occurs then you go into oxygen debt,<br />
which causes you to get dizzy, as the blood<br />
takes longer to get back to your brain.<br />
Keeping the process in sync through a<br />
correct breathing technique is very<br />
important. Also, it’s important when you’re<br />
exercising to ‘be in the moment.’ If you’re<br />
about to perform a squat for example, you<br />
should be working on your core muscles<br />
that support the movement and you must<br />
be 100% focused on making your upper<br />
and lower body work together. It’s amazing<br />
when you walk into a gym and you see<br />
people who are not focused on what they<br />
are doing. You can tell they’re thinking<br />
about what’s going to be on TV later rather<br />
than thinking about the exercise they’re<br />
doing. I always tell my clients that if they<br />
get mentally involved in the exercise, their<br />
body shape will change more quickly.<br />
Q:What type of problems does<br />
shift work produce?<br />
A:Shift work affects your appetite and<br />
when it comes to exercise, this can mean<br />
energy levels fluctuate. Often this is based<br />
on diet as many people eat the wrong foods<br />
on shift work and this has a direct effect on<br />
their energy levels. Generally, food grabbed<br />
‘on the go’ is loaded with carbohydrates<br />
and when you eat these foods you become<br />
full quickly, but you also become empty<br />
really quickly as well. I often encourage<br />
people who are on shift work to plan ahead.<br />
Preparing nutritious food to take to work<br />
means you know what you’re going to eat<br />
and there’s less chance you’ll make the<br />
decision to eat unhealthy fast food.<br />
With regards to exercise, you need to work<br />
out how many times a week you are able<br />
to train, what you are going to do in your<br />
workout and how much time you have.<br />
Remember to factor in cool down time and<br />
a shower etc. Be realistic and bear in mind,<br />
something is better than nothing!<br />
Q:Which foods should<br />
shift workers avoid?<br />
A:We all know the foods we should be<br />
avoiding… high fat takeaways, and foods<br />
loaded with sugar. I also advise to keep<br />
clear of any food high in carbohydrates,<br />
and definitely processed foods. Avoid<br />
overloading on bread and chips, anything<br />
like that will work against you and deplete<br />
energy levels rather than lift them. Meal<br />
replacement can work, for example: if you<br />
like burgers, instead of having a takeaway,<br />
plan your meal beforehand and have a<br />
Quorn burger with salad on a granary bagel<br />
or small wholemeal roll. This way, it’s like<br />
having a takeaway burger but you’re eating<br />
a healthier version. Sweet potatoes have<br />
a low GI (Glycemic Index) and you can use<br />
that to make baked fries which you can<br />
reheat at work.<br />
Q:‘Grazing’ is a term often heard<br />
in health and fitness circles. What are<br />
the benefits of this technique and<br />
can it be applied to shift work?<br />
A:Grazing is when you don’t have your<br />
main meal but have smaller meals instead<br />
as a snack. This method of eating is based<br />
around the core meals of breakfast, lunch<br />
and dinner and occurs either side of your<br />
lunch. For someone who does shift work,<br />
grazing is perfect. If you’re on a shift<br />
pattern that misses breakfast or (other)<br />
another key meal, you can graze on fruit,<br />
nuts or seeds, which will sustain your<br />
energy levels. I encourage people to graze<br />
because it allows you to keep energy levels<br />
up and stops you from losing the calories<br />
you need to sustain a full shift of work.<br />
However, avoid grazing on sweets because<br />
these will take your sugar level up and<br />
reduce your energy level.
Key nutrition<br />
1<br />
Healthy carbohydrates: rice,<br />
sweet potato, quinoa etc.<br />
2<br />
Quality protein: lean chicken, turkey<br />
and occasionally red meat<br />
3<br />
Fats: nuts such as almonds<br />
and Brazil nuts<br />
4<br />
Oily fish: salmon, mackerel,<br />
herring etc.<br />
P47<br />
Q:Energy drinks are often used to help<br />
people stay alert, particularly on shift<br />
work. Are there any natural alternatives<br />
that can provide the same boost?<br />
A:The key thing to start with is water -<br />
being hydrated helps keep your energy levels<br />
up. There is a misconception about water as<br />
you will often hear people say that you should<br />
drink 2 litres per day, but this isn’t necessarily<br />
the case. Recent studies show there are other<br />
things you drink throughout the day such as<br />
tea and coffee, which also go towards your<br />
water intake. Food also contains water which<br />
will form part of your intake and fruit provides<br />
a really good boost to your energy levels.<br />
Also, the great thing about fruit is that you’ll<br />
use it as part of energy but it won’t take your<br />
sugar level up too quickly. The kind of things<br />
that hinder people’s performances the most<br />
are the sugary fizzy drinks and even the<br />
energy ones marketed as being ‘healthy.<br />
One of the most popular ‘energy’ drinks<br />
has18 teaspoons of sugar in one bottle<br />
– it’s obviously not going to do you much<br />
good. Your intake also has to be relative to<br />
what type of sport or activity you are doing.<br />
If someone’s running a marathon I would<br />
recommend an energy drink, however,<br />
for someone who works out in the gym<br />
and is burning fewer calories, I would<br />
recommend water. Or if they need an<br />
energy boost I would suggest a 50/50<br />
mix of pure orange juice and water.<br />
Q:Protein shakes are very popular<br />
nowadays. Would you recommend them?<br />
And if so, what do you take and when?<br />
A:I do promote the use of protein shakes<br />
but it’s important not to over do them as<br />
it can mess with your digestive system.<br />
I wouldn’t suggest relying on these shakes,<br />
as it is best to vary your food. On a shortterm<br />
basis however they can be used as a<br />
meal replacement but if you decide to take<br />
it every morning for example, add oats and<br />
nuts so it becomes a better breakfast and a<br />
more complete meal. Ideally, take no more<br />
than two shakes maximum per day but again<br />
that depends on how many calories you<br />
consume in a day and your activity levels.<br />
Q:What advice can you give to people<br />
who are looking to lose weight through<br />
training as well as maintain fitness?<br />
A:Training type is key here. If someone<br />
goes out for a run five or six times a week<br />
without any resistance work then they will<br />
lose muscle tissue. But if you incorporate a<br />
resistance programme, using bodyweight<br />
exercises at home such as press-ups and<br />
squats or at the gym using equipment like<br />
the shoulder press, Olympic lifts, deadlifts<br />
etc. along with the cardiovascular exercises,<br />
you can get the best of both worlds and<br />
drop body fat whilst increasing muscles<br />
tissue at the same time.<br />
Q:Are there any health supplements<br />
you would recommend?<br />
A:It all depends on what you’re looking to<br />
achieve but I do recommend taking a multi<br />
-vitamin per day. However, if you eat a well<br />
balanced diet you probably won’t need any<br />
extra supplements. If you’re trying to increase<br />
your weight or burn body-fat, Casein powder<br />
(a milk protein) can be taken before you go to<br />
bed. This prevents too much protein being<br />
lost whilst sleeping as your body goes without<br />
food for several hours. I use the Casein with<br />
healthy peanut butter, just to add to the extra<br />
protein. Branched chain amino acids (BCAA)<br />
help the process of building muscles and<br />
replace the loss of amino acids from your<br />
system. Essential fatty acids are also important<br />
and are something that can be taken via<br />
supplements or obtained naturally through<br />
eating fish. Also, at every meal you should try<br />
and have some fat. There is a stigma towards<br />
fat and people automatically think it’s bad but<br />
it’s important to have healthy fats in your diet.<br />
Q:What’s the ‘top-tip’ people should<br />
try to remember?<br />
A:As a personal trainer, people always tell<br />
me what they eat but I guarantee it’s never<br />
accurate and only half the story. My top tip<br />
is simple. Be honest with yourself, work<br />
hard and work safe. If you’re honest with<br />
yourself, the results will come.<br />
Want to know more?<br />
Email Paul at enquiries@bodytransformations.co.uk<br />
or visit www.bodytransformations.co.uk
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