B:Fit issue 1

Shoulders benefit from hands-on physiotherapy

Train your brain for emotional fitness

WORKING OUT with the family

MAGAZINE

B:FIT

A promotional magazine by Berkeley Fitness, Bristol and Braunton’s premier personal training facility www.berkeleyfitness.co.uk

Avoid lower back pain Some basic advice to help to maintain a fit and healthy spine

The NEW Nordic Diet

Why Personal Training?

Find out more or mix things up a little and give it a try

Five reasons you’re NOT losing weight

The Dark side of

MOTIVATION

NUTRITION • EXERCISE • WEIGHT LOSS • WELLBEING • INJURY REHABILITATION

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WELCOME

Why Personal Training?

Personal Training involves an individual, couple or small group being trained by a qualified fitness professional. The needs and goals of the clients are discussed beforehand and the sessions tailored to reach their personal goals.

There are many reasons people use Personal Trainers, such as wanting to improve performance in a specific sport, recovering from an injury, wanting advice on pre or post natal exercise or simply lacking motivation and struggling to reach the body shape and level of fitness they want.

There is no age limit to personal training. Some parents have opted to employ personal training for their kids if they have fallen behind their ideal weight or fitness levels. Whilst in retirement, Personal Trainers can help people to stay mobile and train safely. Some trainers have clients who are into their seventies, still coming in for regular mobility and strength exercises.

Berkeley Fitness Bristol is a private gym dedicated to personal training set in the basement of 3-4 Berkeley Square, just off the triangle. There are now 14 trainers sharing 5 training rooms and undertaking over 600 training sessions a month.

Above Berkeley Fitness are four floors of health services offered by a wide range of practitioners. These include chiropractic treatment, physiotherapy, osteopathy, massage, nutrition, counselling, orthotics and performance coaching. A second gym has recently opened in Braunton, North Devon, supported by onsite physiotherapist Joanna Griffiths.

If you’re unsure about Personal Training or perhaps can’t see the value then why not just give it a try? There are no minimum number of sessions you need to book and many trainers offer ‘taster sessions’ so you can see the gym and find out more about how it works.

For many people, Personal Training becomes an ongoing and highly enjoyable part of their lifestyle and a great way to maintain fitness in a non-intimidating environment, without plodding through the same old gym routine week after week.

So why not mix things up a little and give it a try or just find out more?

Martin Mulligan, Director Berkeley Fitness Website: www.berkeleyfitness.co.uk

E-Mail: admin@berkeleyfitness.co.uk

B:FIT Magazine The B:FIT Magazine and its officers accept no responsibility for the accuracy of advertisers’ copy, their work, services or goods.

Whilst we do our best to ensure content is correct, we cannot accept responsibility for admissions or errors or copyright infringement where multi media is concerned. All materials within B:FIT Magazine are the property of B:FIT Magazine and any unauthorised reproduction whether in part or whole is strictly forbidden.

B:FIT Magazine Produced by

www.cblmedia.com

IN THIS ISSUE...

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06 Training to surf the biggest waves in the world After running two Reboot Retreats in France the Bay Fitness team headed to Portugal, Nazaré to train Garret McNamara, Andrew Cotton, and their team to surf the biggest waves on the planet.

Five ways to avoid lower back pain

10 Train your brain for emotional fitness

We should aim to avoid developing back pain, rather than cure an already problematic back. Here is some basic advice to help to maintain a fit and healthy spine.

Have you noticed how some people emotionally bounce back from a setback, whilst others seem to wallow in a mud bath of doom?

24

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Drop a dress / shirt size in just 14 days with

The New Nordic Diet Wo r d s : F i o n a C a m p b e l l

As seen on Made in Bristol T V and BBC Radio Bristol, with Fiona Campbell, Registered Naturopath and Nutritionist BA BANT MTI CNHC

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e’ve long been told that the Mediterranean Diet is one of the best ways to stay lean and healthy and to prevent disease. Following a systematic review of the typical diets in Spain, France and Sweden, a team of over 100 researchers have contributed their findings for the New Nordic Diet. It’s not only healthier for us; it’s better for the planet too.

The European food chain, with its current emphasis on animal and dairy products, is a key contributor to climate change. Additionally, it seems that people in Scandinavian countries are less likely to suffer with Type 2 Diabetes and related conditions such as obesity.

The New Nordic Diet guidelines suggest that we should eat more plant based foods and fewer meat products, and more food from the sea, lakes and wild countryside. There is also a much greater focus on the quality of foods, and the getting the ratios right for the different types of fats, proteins and carbohydrates. From my experience of running weight management and detoxification programmes with these guidelines, over 100 of my clients have lost a dress or a shirt size in 2 weeks or less.

So I can definitely say that it works.

Specific recommendations are as follows: 1. Switch from refined cereals to whole grain cereals, such as porridge oats.

2. Limit your consumption of animal products that are high in saturated fats. Emphasise oily fish and nuts and seeds that are high in unsaturated fats instead.

3. Switch from high fat dairy to low fat dairy.

4. Increase intake of vegetables, beans and lentils, fruits and berries.

5. Minimise consumption of the following products as far as possible: processed meat, red meat, food and drink with added sugar, salt and alcohol.

The NEW Nordic Diet

And, the more local and seasonal your produce is, the more nutrients it will contain and the better value you will enjoy for money. There’s nothing like a tomato picked fresh from the vine!

If you would like to drop a dress or a shirt size in just 2 weeks, my New Nordic Challenge costs just £79 and will enhance your diet with delicious food that is simple and easy to prepare. Shopping lists, meal plans and recipes make it easy. It’s the quickest way to help you to look and feel amazing!

For more information, please visit www.topbodytips.com or call 07973 661767 today.

Wishing you all the best in health and happiness.

Fiona Campbell

BA MTI BANT CNHC Registered Naturopath and Nutritionist Fiona Campbell is an experienced clinician, presenter and health writer specialising in the areas of weight management, IBS, and problems with energy and sleep.

Fiona is a regular guest on BBC Radio Bristol and has appeared on several TV programmes both within the UK and internationally. She has helped hundreds of men and women achieve the vitality and shape they’ve always wanted with simple, science-based advice that works.

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28 Small Changes Make a Big Difference Why is it that so many people are desperate to lose weight? And how can they achieve their goals?

30 The Scales Don’t Lie or do they?

If you want to change your body shape and feel good, don’t let a number put you down!

32 It’s a Family thing Yvette Curtis explains why mothers struggling to make time for exercise should consider making it a family thing.

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Five Reasons you aren’t Losing Weight Emma Higgin, Bristol’s exclusively female personal trainer, gives an insight into why you may not be losing that weight.

Drop a dress/shirt size in just 14 days with The New Nordic Diet, as seen on Made in Bristol TV and BBC Radio Bristol with Fiona Campbell,

Contents 14 Shoulders benefit from hands-on physiotherapy Physiotherapy assisted treatment will improve your shoulder range of movement quicker and, in the longer term, improve your functional outcome.

16 An interview with Llewellyn Holmes

20 The Dark Side of Motivation Some people will tell you that fear is a great motivator. And it is… Paul Burden tells us more

22 Walk before you run Have you got a niggly injury that just won’t go away? Chronic pain can be the body’s way of saying it wants you to change the way you are moving.

One of the trainers from Berkeley Fitness, a trainer yes, but as you can see is also an elite athlete in his own right.

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The Myth of Ageing and Exercise As we age, we do not need to accept we will become less able. We need to change our attitude and adapt, and instead think towards how much more we are capable of.

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An Interview with James Stark We talk to James Stark about his latest fitness DVD with the cast of Made in Chelsea.

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Image credit: EpicStockMedia/Shutterstock.com

TRAINING TO SURF

THE BIG GE ST WAV E S

IN THE WORLD

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Wo r d s : A n d r e w B l a k e

fter running two Reboot Retreats in France the Bay fitness team headed to Portugal, NazarĂŠ to train Garret McNamara, Andrew Cotton, and their team to surf the biggest waves on the planet.

Garret currently holds the World record for the biggest wave ever surfed at 78ft. He currently is in training for the iconic big wave event “The Eddie� where he will be up against 27 of the biggest names in world surfing.

Our main aim is to strengthen and protect the body whilst optimising the potential of the mind. The focus is on mimicking the movement patterns and fitness components required when in the water. We have a month and are running 3 sessions a day plus post natal sessions for garrets wife, Nicole, who has just brought baby Barrel into the world. Sessions include pre sunrise runs to the lighthouse to check the

surf, morning dynamic yoga, paddle fitness, personal training, PNF and MET shoulder mobility, physical therapy, sports massage, restorative yoga, and meditation. We also compiled a comprehensive eating and drinking plan with the aim of enhancing the effectiveness of our training. The daily Nazare market is esplendido and makes fresh fish and locally grown fruit & vegetables easily accessible every day.

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Unlike an Olympic athlete, or a team sports player Big Wave surfers don’t know the date at which their big day will come. Therefore it is impossible to come up with a periodised training plan to peak for the biggest day of their career.

Even the weather charts can be unpredictable with a sudden change in wind direction making the waves impossible to surf. If an Olympic athlete falls, their dreams and lifelong training crash upon them. If a big wave surfer falls, a giant wave of up to 80ft lands on their head but their dreams remain intact.

The other difference with training a Big Wave surfer is if the waves are good they will surf for up to 5 hours once or twice a day. Consequently the volume, type, and intensity of training must be tailored depending on the hours spent in the water each day. Imagine the demand on the shoulders if you were to do dynamic sunrise yoga, surf for 5 hours, and then do a training session incorporating upper body movements. Therefore to reduce risk of injury, post surf sessions would focus on restorative yoga, massage, core and some physical therapy for any injury/ pain/niggles. In personal training the focus must always be on the client or athlete and ensuring they are at their very best physically and mentally when the big days come.

These are some of the areas that we train: The Mind More important than anything else as an extreme athlete. The mind controls the body.

They must remain strong and focused on the moment. Our dynamic yoga sessions start and finish with some meditation, imagery, and visualisation. An eclectic mix of spirituality and sports psychology using techniques to maximise the potential of the mind.

Muscular endurance, Propriception, calisthenics Surfing 50ft + waves means moving at high speed with lot’s of bumps.

Therefore a lot of the exercises we perform mimic the demands of surfing through dynamic functional movements. This involves key muscles being able to work for a prolonged period of time whilst engaging deep core muscles to B:FIT Magazine 8

protect the spine and improve balance.

Mobility Frequent dynamic flow yoga combining strength, mobility, endurance and core to give Garret and Andrew the edge when trying to stay on their board at immense speeds. Greater range of movement around the joints means greater performance and reduced likelihood of injury.

Cardiovascular endurance As well as continuous training big wave surfers must be able to recover quickly and be able to maintain high intensities even with Oxygen Debt. This involves High intensity interval training with short recovery to delay the Onset of blood lactate and enable them to work harder for longer.

Hypoxic Breath control sessions Varied pool , sea and breath hold land training sets to prepare and mimic an 80ft wave landing on your head. An example of a session: Static ascending pyramid breath holds plus underwater lengths then sprints. They would perform ‘Breath ups’ for 4 mins to optimise function of diaphragm and calm the mind. Then do 45:60;120 seconds static holds plus a length under water (25m) then a sprint back. Important to do shoulder taps and clear signals when doing any breath hold activities.

At first glance attempting to surf an 80ft wave is insane. Having gained an insight into the preparation, the training, the safety involved I can confirm they are ready and the risk is calculated. Aside from the training they have 3 jetskis; one towing, one picking up and one back up if the pick up fails. They also have jackets with four carbon dioxide canisters they can pull to inflate themselves to the surface.

If you’re interested in the training programmes, techniques, nutrition plans, yoga moves, therapy and meditation techniques to optimise the mind and control adrenaline and fear. Check out our website for upcoming blogs.

www.bayfitness.co.uk

Andrew Blake runs Bay Fitness (www.bayfitness.co.uk) and is a personal trainer, yoga teacher, physical therapist and sport science lecturer who runs reboot fitness retreats in Devon and France. He also works with professional surfers in Fiji, France, and Portugal where he currently is training Garret McNamara who holds the record for biggest wave ever caught.

Andrew Blake Ba hons Cert Ed B:FIT Magazine 9

TRAIN YOUR BRAIN FOR

EMOTIONAL FITNESS Wo r d s : B e c k y Wa l s h

Have you noticed how some people emotionally bounce back from a setback, whilst others seem to wallow in a mud bath of doom?

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t’s all down to how emotional fit you are. Like with physical fitness which rates how fit your body is by your hearts recovery time after exercise, emotional fitness is rated on how fast you return to a state of equilibrium or even happiness after a bad situation. You might think that this is simply down to an unchangeable personality, however emotions are formed from the decisions we make about any given situation.

Some people will take a situation and make it mean that they have been weakened by it. Even telling themselves, ‘I will never get over this’. People can also feel they live in an unfriendly world; that the traffic jam was somehow deliberately created for them to be late, rather than thinking it could be to slow them down thus avoiding a life threatening accident.

When you make a situation mean good or bad, it changes how you emotionally feel about it. There is a story of a Taoist Farmer, who loved his horse. When his horse disappeared his friends felt sorry for his misfortune but the farmer said ‘good or bad who knows’. When the horse came back with a wild stallion, his friends thought this was wonderful, but the farmer said ‘good or bad who knows’.

Then the farmer’s son fell whilst training the stallion and broke his leg.

‘How awful’ said his friends ‘good or bad who knows’ said the farmer. Then soldiers came to take the son to war, but the son couldn’t go because of the broken leg… you get the picture.

An emotionally fit person has a ‘positive spin doctor mind’. Whatever happens, they twist it into a positive perspective. No event really has significance until we give it meaning.

It is at this point we get to decide if something positive or negative has happened.

To train your brain to become more emotionally resilient and allow yourself to bounce back in the face of adversity you need adapt to five habits. Your brain will start to follow this more positive patterning on its own accord in no time.

1 – Gratitude. Even for the things you don’t like. A mantra you can give B:FIT Magazine 10

yourself is ‘Even though right now I don’t know how, I know this is turning out for the best and I’m grateful’.

You might need to practice through gritted teeth for a while.

2 – Decide if you live in a friendly world. When you see it as unfriendly everything is against you and life is a struggle. When it’s friendly, everything is for you even when you can’t see it in the moment.

3 – Remember you’re simply making it all up as you go along. It’s what we do as humans; we narrate the story of our life to give it meaning, who are you, hero or victim? If you have an ageing relative you will often see how the retellings of stories in their life change over time. Make something positive up; you’ll never fully remember the truth of it anyway.

4 – Change the perception of ‘right and wrong’ from a fact to a feeling.

Right and wrong is only true from the perception you get to view a situation from. Allow your intuition to guide you.

5 – Forgive yourself and if you can love yourself, and if you can’t, forgive yourself for that too.

Reaching for the positive might seem like a far stretch at first, but over time you find that things that seemed beyond you, you can do, you can be and you can have, because you possess the resilience to do what it takes to get what you want.

If you’d like to find out more about the work that I do, or for more blogs and videos, please visit my website www.beckywalsh.com

Becky

Walsh

has been turning the world of selfdevelopment on its head for years with her down-to-earth and uniquely funny style. Becky’s teaching effortlessly blends her unique humour with groundbreaking, smack-on-theforehead insights that put YOU in control of your own life. Becky is a Hay House author of the book ‘You DO Know – Learning to act on intuition instantly’ as well as four more published books and five e-books. Becky is a sought after speaker and has appeared at the world renowned seminar ‘I can do it’. Becky isn’t shy of the media having hosted her on show on LBC 97.3 radio in London, Hay House Radio and is a pundit for BBC Bristol. Her own TV show ‘Becky’s Life Hacks’ is airing on Made in Bristol channel. Becky also writes for Huffington Post and Psycologies Magazine. Becky is a leading expert in self-belief which she teaches around the world. www.beckywalsh.com

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F I V E WA Y S T O A V O I D

L O W E R B A C K PA I N

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ack pain is really common, and can affect anyone. Luckily, most back pain is not serious in nature, and will resolve within a few weeks with the right management. But, ideally we should aim to avoid developing back pain, rather than cure an already problematic back.

Here is some basic advice to help to maintain a fit and healthy spine.

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Wo r d s : J e n n y F l e t c h e r

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Keep active- Our bodies are made to move. It is generally when we stop moving regularly that back pain worsens. This is known as mechanical back pain, and responds well to activity. Keeping gently active throughout the day- getting up out of your chair if you are office based, changing position regularly if you are in a standing profession, or taking a short walk at lunchtime- will help to keep the spine moving well and prevent the joints and muscles stiffening up.

Strengthen your core- It is a common misconception that doing sit ups equates to strengthening the core, but this isn’t the case. To offload the lower back you need to strengthen the deeper abdominal muscle, called the Transversus Abdominis (or TVA) which runs horizontally around the lower trunk. When the TVA is working efficiently it will provide a stable base from which to move, and encourage optimal alignment and posture which will prevent the back from overworking.

The easiest way to start engaging your TVA is to lie on your back, with the legs bent, feet flat on the floor.

Place your hands on your stomach, just above the hips bones. Think of pulling the stomach muscles gently downwards towards the spine, and

hold it there, breathing normally. Aim to hold for 10 seconds, maintaining the position, breathing throughout.

Then release. You can try to progress to holding for 20-30 seconds with good technique.

Ensure correct desk set up- Some offices will provide an ergonomic assessment of your work space to identify any potential problems. As a general rule, your hips, knees and elbows should be at right angles when seated, with the elbows resting on the table. Ensure that the computer screen is roughly eye level, so that you do not have to strain the head and neck when working. These small changes can make a significant difference, and are great for protecting the lower back, and also avoiding neck and shoulder tension.

Take up an activity you enjoy- The National Institute for Health and Care Excellence (NICE) have produced guidelines for the management of back care. They recommend aerobic exercise as a way to both prevent and reduce the incidence of back pain. Any form of exercise can be beneficial. If you are new to exercise, always start gently and gradually progress what you are doing over a few weeks- walking, swimming and cycling are lower impact activities to start with, and you can progress

your time from 10 to 20-30 minutes over a few sessions as you feel able. Other forms of exercise which promote flexibility, balance and core stability, such as pilates and yoga are also fantastic, and there are usually classes available at a local leisure centre or health club for all fitness levels. Speak to a personal trainer for more details of how to increase your exercise safely and effectively.

Know the signs of more serious back problems- Most back pain is fairly localised in the back. However, if you are experiencing shooting pains, numbness or weakness in the legs or arms it may be a sign of a bulged disc or more serious condition. Some spinal conditions may also affect the bladder or bowel function, leading to accidents or retention, which most people are not aware of. If you are noticing any of the symptoms mentioned above, in addition to back pain, you should always get this checked out by a trained health professional such as physiotherapist or osteopath, or speak to your GP. If caught early, these issues can be dealt with quickly and efficiently, but it is best to be proactive.

For more information, or a spinal assessment, please contact Jenny Fletcher, Chartered Physiotherapist on 07974 384351.

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Jenny Fletcher I am a qualified physiotherapist working with individuals to provide rehabilitative exercise and hands on treatment, such as massage. I have worked for the University of Bristol, with athletes from the English Institute for Sport and London 2012. I focus on postural correction, core stability and function during my sessions.

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SHOULDERS BENEFIT FROM HANDS-ON

PHYSIOTHERAPY Wo r d s : J o a n n a G r i f f i t h s

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hat most people call the shoulder is actually several joints that combine with tendons and muscles to allow a wide range of movement in the arm. It is a highly complex and truly ingenious structure. You can scratch your back, push your own body weight through it and due to proprioception (a sense of how our bodies are positioned) catch a ball anywhere in the surrounding space. It’s a joint that should be well respected and maintained, where possible, to a good function.

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Joanna Griffiths BSc Hons Physiotherapy, M.C.S.P, H.P.C. Registered Chartered Physiotherapist and Sports Injury Specialist.

Joanna graduated with high class honours from U.W.C.M Cardiff in 2001. She moved to New Zealand in 2003, working there for ten years, treating elite sportsmen/women – even the Prime Ministers husband! She’s also completed a two year manual therapy course (NZMPA). She is very confident in delivering high level care due to her extensive knowledge and unique treatment skills. Joanna Griffiths Physiotherapy 07538034413

Anatomy: Your shoulder is made of three bones: your upper arm bone (humerus), shoulder blade (scapular), and your collarbone (clavicle). The head of your upper arm bone fits into a rounded socket in your shoulder blade.

This socket is called the glenoid.

A combination of muscles and tendons keeps your arm bone centred in your shoulder socket.

These muscles are called your rotator cuff.

Just above the ball and socket joint of the shoulder is a bony prominence from the shoulder blade known as the acromion.

Underneath the acromion lies a bursa known as the subacromial bursa.

Bursae are found in many locations within the body such as the knee, hip and shoulder. They are fluid filled sacs. Their function is to decrease the friction between the soft tissue and the bony area e.g. the rotator cuff and the bony surfaces of the acromion in the instance of the shoulder, to reduce wear and tear.

In normal movement, as you elevate your arm overhead the rotator cuff muscles pull the head of the humerus downwards in the socket to allow space in the joint for free movement. During certain activities, such as elevating your arm overhead, friction and compressive forces are placed on the subacromial bursa.

When the biomechanics (the mechanics of human movement) of the shoulder are altered the action of the rotator cuff muscles can be restricted and the space within the joint is reduced.

Because of this structural narrowing you are more likely to

squash, ‘impinge’ and irritate the - Rotator cuff strength bursa by increasing friction and - Inappropriate techniques compressive forces. This lends in sport or general function itself to developing subacromial bursitis – also known as shoulder Treatment: impingement.

Cortico-steroid injections have been a commonly used practice Subacromial Bursitis: for this condition. It addresses the In athletes, subacromial bursitis symptoms e.g. inflammation and may be seen on throwing sports pain, and can be an effective short (such as cricket or baseball), term treatment. It doesn’t however swimming (particularly freestyle address the underlying primary and butterfly) raquet sports cause. What caused the bursa (tennis) weight lifting or paddling to become inflamed in the first sports (kayaking). instance? Primary inflammation of the bursa is relatively rare. Most Signs and Symptoms: commonly it occurs secondary to Patients with this condition a biomechanical issue. typically experience pain at the Physiotherapy assessment and top, front, back or apex of the treatment is vital to hasten shoulder. Pain may also radiate the healing process, ensure into the upper arm as far as the the best outcome and most elbow. A painful arc of elevation importantly address the primary is common e.g. pain is worse half cause to reduce the likelihood of way up and feels better when it recurrence. is overhead. It can also have the feeling of shoulder weakness In the early phase you’ll most likely associated with it. be unable to fully lift your arm or sleep comfortably. Our first aim is Diagnosis: to provide you with some active A thorough subjective rest from the pain provoking (information from the patient) postures and movements. Your and objective (tests done by the physiotherapist will utilise a Physiotherapist) examination range of pain relieving techniques from the Physiotherapist may be including joint mobilisations, sufficient to diagnose subacromial massage and supportive taping if required. bursitis.

Factors that need assessing by the Researchers have concluded that physiotherapy assisted treatment Physiotherapist include: will improve your shoulder range - Posture of movement quicker and, in the longer term, improve your - Cervical spine (neck) functional outcome.

- Thoracic spine (mid back) - Muscle length/tightness (particularly rotator cuff, pectorials and deltoid) - Shoulder stability - Scapular instability (shoulder blade) www.joannagriffithsphysio.co.uk B:FIT Magazine 15

An interview with

L L EW E L LY N HO L M E S

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ne of the trainers from Berkeley Fitness, a trainer yes, but as you can see is also an elite athlete in his own right.

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Wo r d s : M a r t i n M u l l i g a n

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1. So what is it you compete in exactly?

quality. I swim 5-6 times per week, I cycle depending on the time of year 8-12 hours and I run 2 quality speed sessions and keep all other running very slow and light. Base level running keeps me supple and injury free.

I race in a discipline of triathlon called Xterra. This is fundamentally the same as a normal road triathlon with swim bike and run but it is all off road. The swim is 1500m in a lake or the sea, the bike is 35k mountainbiking and the run is a tough technical 10k. The off road brings a more skills based element to the race and also means course have much more variety due to terrain and weather.

2. What’s been your best achievement / performance to date?

My highest results are 13th at the ITU world championships and 5th at the European championships.

This year I was the highest placed British athlete at the world championships with 21st position..

Throughout the season I am usually within the European top ten.

6. What about your diet?

is a much nicer place and a total cultural experience that most miss. My favorite place to race is France because the spectators are so lively, the atmosphere they create is electric.

4. Are you sponsored?

I have an amazing group of sponsors. I only represent companies I believe in. A local bike shop called Strada look after my mechanics and spares, Trek supply me with a bike which is honestly the fastest and most comfortable bike I have ever cycled. Osmo keep me hydrated.

I used to suffer with stomach and recovery problems, that is now a thing of the past. If you have not heard of Osmo I strongly recommend giving them a try or checking their web information.

Finally, Honey Stinger supply my energy bars, gels and block. As in the name, they are honey based and excellent for digestion.

5. So what does a typical week of training involve for you?

3. Where do you compete?

I mainly compete on the European circuit. For the series you select 6 races from a choice of 12. I also like to pick a few races that take me to new places. For example this year I raced in Costa Rica which was an amazing experience. The swim had turtles, the bike went high into the mountains and the run had monkeys in the trees cheering, well howling us along.

Racing Xterra is a great way to experience new countries and get off the typical tourist routes. For example the race in Czech is in a tiny village about 2 hours from Prague and I can assure you it

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There are no secrets to my training, simply you have to work hard to a plan and be strict with getting enough rest. Don’t be fooled by more is better, keep the

I am extremely lucky to have a Fiance that is a superfood nutritionist. Check out Flo Dannah SuperFuel Nutrition Facebook page to see my typical meals.

Nutrition is very important, junk food may have energy but it is like petrol on a fire. There will be a brief big flame but then the fire will go out and you will be left with a mess to deal with. Also don’t go thinking elite athletes are in good shape because they don’t eat much, you must eat to train and the training will sort the rest out.

7. Aside to competing, you’re a Personal Trainer at Berkeley Fitness. Is your client base just elite athletes?

I enjoy my job and the variety it brings. You don’t have to be an elite to train with me. I view any goal the same, it is relative to who is the target. For a non runner to complete their first 5k is just as hard as some big hitter knocking a few minutes of an ironman. The only sniff of elite you’ll get training with me is the motivation that anything is possible. My clients range from singers looking for better posture to professional world champion athletes.

8. After training yourself, offering PT and competing yourself, do you get any spare time? What do you do to unwind?

I recommend anybody athlete or not to structure personal time into their life. You must unwind and relax or one day it will catch you up. I personally am strict with my training time so I can have time for social etc. For example on a Saturday I’d rather start training at 7am and be done by lunch time that start at 10 and have it take over the whole day.

I also structure training into blocks of days so I know that there is light at the end of the tunnel and I will have time off.

I unwind relaxing with my Fiance, dog and friends.

llewellynholmes@gmail.com

U O Y R A E Y E H T IS H T MAKE F L E S R U O Y IN T S E V IN Three expert Personal Trainers, One Physiotherapist, One fantastic facility in Braunton

Are you?

WHY BERKELEY FITNESS?

Bored with the same gym routine?

Welcoming environment

A serious athlete wishing to compete?

Dedicated to personal training, a private gym

Recovering from an injury?

Well equipped training room

Seeking advice on pre or post natal exercise?

Top Personal Trainers to choose from

Wanting to exercise safely and effectively

Train with a partner/friend to share cost

in your retirement?

All ages, all fitness levels

Lacking motivation and struggling to reach

the body shape and level of fitness you want?

3 The Square, Braunton, Devon EX33 2JB Email: admin@berkeleyfitness.co.uk www.berkeleyfitness.co.uk

THE DARK SIDE OF

M O T I VA T I O N

Wo r d s : P a u l B u r d e n

Some people will tell you that fear is a great motivator. And it is…

T

ake fear of failure as an example. Most people will go to extraordinary lengths to avoid failing. But what most people don’t realise is that fearing failure is not the same as wanting success. The patterns of motivation and the intention of the resulting action are very different.

With motivation resulting from fear of failure, in the moment of impending failure, the fear kicks in and there’s massive motivation.

This is the kind of motivation you had when you were studying for an exam you were dreading. It’s the kind of motivation that gives you plenty of energy. And instead of using that energy to get focussed and learn what you need to learn, you found yourself putting the kettle on.

You then realised the kettle is still hot because you’ve already boiled it 13 times.

You’ve only made 2 cups of coffee and not actually finished any of them, but, you have eaten the entire contents of the fridge!

You get to the end of the day wondering where the day has gone, and why your study area is so tidy.

You repeat this pattern for several weeks until you get to the point of realising you are going to fail if you don’t do something different now.

You then push up the share price of Red Bull by working around the clock for the B:FIT Magazine 20

remaining 2 weeks, but that’s ok because you can’t sleep anyway! You neglect everything else in your life, because you can’t think about anything but what will happen if you fail the exam.

On the upside, you’ve seen on Facebook all your friends are doing the same thing and that makes you feel good.

You sit the exam and come away not knowing whether you’ve just scraped through by the skin of your teeth or not… You promise yourself that will be that last exam you ever do because feeling like that sucks!

In summary, fear certainly provides motivation. The problem is that this kind of motivation usually lacks clear thinking and direction, kicks in too late to consistently create the results wanted and doesn’t feel good either.

You can probably guess why I call this type of motivation “Smoking Kettle Syndrome”.

The conclusion then is to get clear on what success looks like for you. And don’t wait - feel good about starting to take action now!

w w w. p e r f o r m w e l l . c o . u k

“

fear certainly provides motivation. The problem is that this kind of motivation usually lacks clear thinking and direction�

Paul Burden

specialises in the psychology of performance. His clients include world class athletes, media stars and business leaders. His passion is to guide his clients to gain the personal resilience to make stress and anxiety a thing of the past and the clarity of mind to make success certain.

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WA L K B E F O R E YOU RUN Wo r d s : S a l l y Tr u s s l e r

Have you got a niggly injury that just won’t go away? Chronic pain can be the body’s way of saying it wants you to change the way you are moving. Common fitness knowledge compels us to stretch, ice and massage the area that aches or hurts. Perhaps you have been told your core is weak, or that your glutes don’t work – so you head out to dutifully repeat countless exercises in the hope that they will make the issue go away.

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Often, we just look at the specific site of injury and try to patch it up. What if the pain in your body (wrist, back, knee, neck, hip – anywhere!) was coming from a joint somewhere in the body that is unable to move freely through its natural range of movement? If this joint is stuck or stiff, it can have a surprising impact on your body as a whole.

Why gait analysis ?

We humans are one big chain reaction. If the reactions within this chain are disrupted somewhere along the line, it places extra stress on other joints and muscles.

Enter injuries…

Those disruptions can be rooted in any number of places. It could be from an injury or simply by repeating a daily habit which limits movement: done enough times, the brain will only remember the limited range of movement available to it. Believe it or not, limited range of movement at the ankle joint could be why you are experiencing shoulder pain!

Using gait analysis, we can slow your gait pattern down to look at various phases within the gait cycle to find out which movements are missing (the gait cycle is the journey that your foot takes from the moment your heel hits the ground to the point where it

pushes off from the ground). Are you able to flex your spine more one way then the other, does your big toe hit the ground too late or too soon after heel strike, which part of your heel bone do you hit the ground with? All these factors paint a picture of how the brain is managing your body, and help us to understand why you might feel your hamstrings are constantly tight, or your right hip hurts, or the arch of your foot gets stiff.

My journey into gait My journey into body movement, gait and running biomechanics came about due to my own fair share of injuries, including shoulder pain whilst cycling and numerous running pains. I was told various things by different specialists; “glutes not working”, “core is weak”, and then told to stop running! Not convinced of any of this, I went looking for an alternative.

I began to investigate running biomechanics and trained as a Master Running Coach with the London Running School. I started using video analysis to watch people run so I could understand how their injuries were occurring.

I worked hard at re-learning to run myself and found I could run faster and more efficiently.

But my niggles persisted, and I felt that something was missing –

which is when I discovered a book written by Gary Ward, founder of Anatomy in Motion. This game changing philosophy on human movement sparked a huge interest. This was the missing link I was looking for.

I am now a level 2 Anatomy in Motion practitioner and have seen how the body can heal itself quickly if it is given the opportunity.

The most functional movement we have as humans is gait - we were all born to walk. I now use gait analysis, no matter where the area of pain, to understand how your brain is managing your body. I then use exercises specific to gait to help restore the body’s natural movements and improve its ability to perform.

A bit about Sally Trussler?

With a huge passion for cycling and running; and having competed in many sporting events from mountain bike racing to various running events, Sally understands the demands sports can place on your body.

Sally is qualified to the highest level in Sports Massage helping people with all sorts of injuries.

She is also a level 3 qualified Personal Trainer, Master Running Coach and a level 2 Anatomy in Motion practitioner. www.corecontacttherapy.co.uk

Sally is qualified to the highest level in Sports Massage, a Personal Trainer & Master Running Coach.

She works with clients on an individual basis to get them moving more effectively and without pain. Using gait analysis in walking and running, Sally assesses people’s movement to find the root cause of an injury or reason for recurrence. Grounded in this analysis, she excels in developing programmes using functional movement to rehabilitate clients back to their full potential.

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w w w. f i o n a c a m p b e l l n u t r i t i o n . c o m

Drop a dress / shirt size in just 14 days with

The New Nordic Diet Wo r d s : F i o n a C a m p b e l l

As seen on Made in Bristol T V and BBC Radio Bristol, with Fiona Campbell, Registered Naturopath and Nutritionist BA BANT MTI CNHC

W

e’ve long been told that the Mediterranean Diet is one of the best ways to stay lean and healthy and to prevent disease. Following a systematic review of the typical diets in Spain, France and Sweden, a team of over 100 researchers have contributed their findings for the New Nordic Diet. It’s not only healthier for us; it’s better for the planet too.

The European food chain, with its current emphasis on animal and dairy products, is a key contributor to climate change. Additionally, it seems that people in Scandinavian countries are less likely to suffer with Type 2 Diabetes and related conditions such as obesity.

The New Nordic Diet guidelines suggest that we should eat more plant based foods and fewer meat products, and more food from the sea, lakes and wild countryside. There is also a much greater focus on the quality of foods, and the getting the ratios right for the different types of fats, proteins and carbohydrates. From my experience of running weight management and detoxification programmes with these guidelines, over 100 of my clients have lost a dress or a shirt size in 2 weeks or less.

So I can definitely say that it works.

Specific recommendations are as follows: 1. Switch from refined cereals to whole grain cereals, such as porridge oats.

2. Limit your consumption of animal products that are high in saturated fats. Emphasise oily fish and nuts and seeds that are high in unsaturated fats instead.

3. Switch from high fat dairy to low fat dairy.

4. Increase intake of vegetables, beans and lentils, fruits and berries.

5. Minimise consumption of the following products as far as possible: processed meat, red meat, food and drink with added sugar, salt and alcohol.

And, the more local and seasonal your produce is, the more nutrients it will contain and the better value you will enjoy for money. There’s nothing like a tomato picked fresh from the vine!

If you would like to drop a dress or a shirt size in just 2 weeks, my New Nordic Challenge costs just £79 and will enhance your diet with delicious food that is simple and easy to prepare. Shopping lists, meal plans and recipes make it easy. It’s the quickest way to help you to look and feel amazing!

For more information, please visit www.topbodytips.com or call 07973 661767 today.

Wishing you all the best in health and happiness.

Fiona Campbell

BA MTI BANT CNHC Registered Naturopath and Nutritionist Fiona Campbell is an experienced clinician, presenter and health writer specialising in the areas of weight management, IBS, and problems with energy and sleep.

Fiona is a regular guest on BBC Radio Bristol and has appeared on several TV programmes both within the UK and internationally. She has helped hundreds of men and women achieve the vitality and shape they’ve always wanted with simple, science-based advice that works.

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“

Hitting 50 is still just a number.......concentrate on great overall conditioning�

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THE MYTH OF

A G E IOr......Stop N G making AN D E X E R C I S E excuses and get off your arse!

Wo r d s : J u l e s Ta y l o r

M

ore and more these days great performances are coming from what most would describe as ageing , middle-aged Athletes. They seem to be defying the ageing process and are putting in performances on a level with others 20/30 years younger. This however is not a result of their past 12 months training....more, it represents the result of decades of consistent dedication and training.

However this is not the sole preserve of the Elite.....It can apply to us all , we can all enjoy the benefits of consistent movement and activity. As we age we encounter distractions of work, family and negative comments....

“You’re too old to be doing stuff like that...” “ That can’t be good for you..” “ You’re going to make yourself Ill doing all that....”

It’s always a little battle prioritising limited time and lifestyle commitments but these decisions are all up to you and negative comments..? Usually more often than not from those who lack the motivation and are jealous.

Just remember......It is now known with certainty that regular exercise increases longevity, and to start to reap these benefits not that great a change is needed.

As we age, we do not need to accept we will become less able....

We need to change our attitude, adapt , and instead think towards how much more we are capable of.

From the age of 30 staying active, using weights , playing sport has the ability to help prevent and control an

enormous variety of potential health conditions...Keeping fat gain down and maintaining a healthy heart and lungs. Physical appearance, good health , and improved Self Confidence all preparing you for later years.

Into your 40’s and no reason to slow down.....it is such an important decade to maintain and improve heart and lung function , muscle mass and keep the ageing process away.

Many believe into the mid forties represents the approach to middle age and getting old is just around the corner.....well I’ve got news for you.... it isn’t! We all have the possibility that at 40 we may not yet be even halfway through our life......we only get one body to get us through it all so let’s keep it in good shape!

Hitting 50 is still just a number.......

Concentrate on great overall conditioning. Muscle mass is thought to steadily decline from 35 but with consistent weight training and aerobic work this loss can be dramatically reduced and muscle mass even maintained and actually gained. Good skin and muscle tone keeping all those little ageing signs at bay!

60+ is quickly becoming the new 30+ with many of so-called pensionable age discovering that with the right approach and careful progression, many activities, sports, exciting opportunities remain accessible for all. An active exercising 80 yr old can have close to twice the aerobic capacity of a non-exercising compatriot.....how much more are they going to be capable of? The difference in quality of life is going to be huge. They are going to be so much more mobile, stronger, more able to get out and take part in life.

Energy and attitude levels of others many decades younger......I know I want some of that!

So no more excuses.....Create the time, change to an “I can” attitude and start.

Start exercising, start moving more , start eating cleanly and healthily, and start to look forward to a lifetime of being able to enjoy all your life every day to the full.

Jules Taylor www.jules-taylor.co.uk ultra.coach@live.co.uk

Jules Taylor

Personal Trainer , Endurance athlete and Coach I have been a lifelong advocate of Fitness , Sport and Movement- always playing competing in and trying many sports. I truly believe that being in as good a shape physically as you can be will always result in a better quality of life and this applies to us all. Feeling better about yourself , less susceptible to being ill , greater ability to enjoy activities , able to run and play with your children , everyday tasks become easier , and having a longer more enjoyable life ......these have to good things all worth having.

Now over 35 years as a competitive athlete , putting all I believe in into practise is still resulting in podium positions at new sports. With National and International results at ......(at the last count)...15 different sports , puts me in a great position to guide and motivate anyone wanting to improve their level of fitness and ability , whatever your starting point. Age is just a number - never an excuse or a barrier!

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SMALL CHANGES MAKING

A BIG DIFFERENCE W

Wo r d s : L i z z y M c P h a i l

orking as a personal trainer allows me to work with a variety of different clients; each client is an individual and has their own reasons for undertaking personal training. The most common reason for a client starting with a personal trainer tends to centre on weight loss. So why is it that so many people are desperate to lose weight? And how can they achieve their goals?

We live in a world where a high percentage of jobs require us to be office based or sedentary. We sit at a desk exerting very little energy through the working day, gazing at the computer screen. Work life can be stressful, and there never seems to be enough hours in the day to trawl through the backlog of emails. So is there any wonder why we have a growing obesity problem in the UK? Sitting down for the majority of the day is not what the body is designed to do and can cause all sorts of physical problems. Combine this with a stressful job and we may find ourselves grabbing food on the go throughout the day from a supermarket or fast food restaurant.

When a client comes to me with a weight loss goal, I try to explain to them that it’s a marathon not a sprint. It’s all about making small lifestyle changes that you can stick to rather than attempting any fad diets that have unrealistic goals.

There are three main factors that will effect weight loss and these are nutrition, sleep and exercise.

Trying to make small changes to each of these factors will help to aid weight loss.

Nutrition is the key to staying lean and contributes to almost 70% of the way we look. Eating at regular intervals can help to speed up your metabolic rate helping you burn fat more easily and boost your energy levels. It is important to make sure that we eat healthily and control what goes into our food. Making food from scratch is one way that you can do this. Being prepared and taking healthy snacks to work can stop you unnecessarily snacking on processed foods that B:FIT Magazine 28

LIZZYS 5 TOP TIPS TO AID WEIGHT LOSS 1

Nutrition is the key to staying lean and eating at regular intervals can help to speed up your metabolic rate helping you burn fat more easily and boost your energy levels.

2 You don’t need to spend hours in the gym to get results; short intensive bursts of exercise have been proven to be more beneficial for weight loss than longer, lower intensity sessions.

3 Don’t go it alone; train with a friend or someone who has similar goals or interests and you can support each other on your journeys. Maybe use a personal trainer, go to classes or clubs and get some professional advice to help you stay focused and exercise safely.

4 Cutting out processed foods will help you to lose weight and allow your taste buds to enjoy the taste of more natural healthy foods.

5 Exercise does not have to be boring. Find a sport or exercise regime that interests you and you are more likely to stick at it.

There is something out there for everyone, regardless of age or ability. contain high sugar and salt. Cutting out processed foods will help you to lose weight and allow your taste buds to enjoy the taste of more natural, healthy foods.

Sleep also plays a vital role in weight loss as this is the time when the greatest modifications to our body composition take place.

Trying to have no less than seven hours sleep will help to keep the brain more focused and the body feeling refreshed.

or ability. You don’t need to spend hours in the gym to get results; short intensive bursts of exercise have been proven to be more beneficial for weight loss than longer, lower intensity sessions. Don’t go it alone; train with a friend or someone who has similar goals or interests and you can support each other on your journeys. Approaching a personal trainer or going to classes or clubs to get some professional advice can help you stay focused and exercise safely.

Exercise has various health benefits and needn’t be boring. Find a sport or exercise regime that interests you and you are more likely to stick at it. There is something out there for everyone, regardless of age

So think of the bigger picture when setting goals and try to be realistic by making a number of small changes that you can stick to as changes will create a bigger impact on your health and wellbeing.

lizzymchphail@gmail.com

Lizzy McPhail Pro Training Lizzy McPhail is a Personal Trainer at Berkeley Fitness, Bristol. I am a keen hockey player and spend the majority of my spare time either in the gym, at yoga or on the hockey field. Last year I coached the captain of the Welsh Men’s Hockey Masters ahead of the World Cup. Following his achievements he later asked me to coach the fitness for the rest of the team which was a fantastic experience for me. I am passionate about health and fitness and have worked as a Personal Trainer for the past seven years. Coaching a wide variety of disciplines and working side by side with my clients helps them to achieve their desired results. Having an in-depth knowledge of my field and keeping up to date with contemporary training methods allows me to provide a high quality service. My coaching experience is vast and I have excelled in working in areas such as weight loss, nutrition management, rehabilitation, sports specific training, core strengthening, kettle bell & Vipr training, TRX instruction, classes and group fitness.

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THE SCALES DON´T LIE Wo r d s : To m Wo o d

W

or do they?

hen new clients first contact me regarding personal training, one of the first things I ask them is, “What do you want to achieve?” The vast majority name weight loss as their number one goal, however, it doesn’t take long before it’s clear that what they really want is to change the way they look and, in turn, how they feel.

Now, losing weight vs changing your physique and the way you feel about yourself are very different goals. Let me explain… There isn’t always a correlation between weight and how you look and feel. When it comes to changing your physique it’s more important to focus on body composition and shape rather than the number on the scales. I have many clients who actually put on weight and, as a result, look and feel better.

It’s very common for clients to say things such as “I feel fantastic”, “I finally fit into my favorite dress” and “My energy levels are at an all time high” to then in turn be disappointed and demotivated when they stand on the scales and discover that they have put on a few pounds. If what you want to change is your body shape and feel good and you achieve it, don’t let a number put you down!

Understand that the scales can also fluctuate on a daily basis. There are a number of factors that can influence your weight - from how much you have eaten to the to hydration levels. This can be disappointing and demotivating if you have been trying your best to reach your target weight loss goal and the scales don’t reflect this.

Another common occurrence is for people to use the expression “I want to tone up”. This can be translated to “I want to develop muscle mass” - it’s the same thing. Muscle will increase shape, tone, definition, and enhance energy levels, all of which result in a happier and healthier person. But will this result in the desired weight loss you are trying to achieve? Unlikely.

You have now read my opinion on weighing yourself, so what can you do to track your progress? Here are a few all-important alternatives: B:FIT Magazine 30

Body measurements: Accurately keeping track of different measurements of your body is a brilliant way to see the change in shape that your body will undertake as a result of a healthy lifestyle. The key areas to measure are: neck, chest, arms, waist hips, thighs, and calfs. In my experience these measurements can fluctuate to a small degree depending on body temperature, hydrations etc, but this method is far more accurate than the number on the scales when tracking your progress to the new you.

Clothes: This is something you have probably already noticed. Is it becoming increasingly difficult to fit into your favorite jeans? Are you using the same notch in your belt? Is your favorite shirt feeling tighter than usual? Use your clothes as an indicator to see if you are heading in the right or wrong direction.

This method can also be a great way to motivate yourself, not fitting into your favorite outfit can get you down, now go and pick yourself up again.

Photos: Another brilliant way of tracking your progress, but don’t be fooled by these extreme “before and after” pictures in glossy magazines.

It’s unlikely that these before and after pictures are an accurate representation of what’s happened. Without extreme unsustainable dieting, applying fake tan, consciously becoming dehydrated for the photo shoot, professional photography, and manipulating the images with Photoshop, these images wouldn’t exist. Having said all that, you will see results, but it’s essential to be persistent and consistent to see them.

I would advise to take three pictures, one from the front, one from the side, and another from behind. Wear as little clothing as possible, take the image from the same position and angle, and try and get as much natural light as possible. The only thing that should change is your physique!

w w w. t o m w o o d f i t n e s s . c o . u k

Whatever your start point, whatever your ambition, Tom helps people of all ages and abilities achieve optimum health and fitness, and enhanced wellbeing through personalised training, tailored nutrition programmes, psychological support and round-the-clock advice and encouragement.

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second daughter and saw this as press taking baby above you, real opportunity to put all of that press ups with a baby kiss as learning into first hand practice. I they lay on the floor under you, trained all through my pregnancy, or even a nice walk round the running......then jogging........ house or round the block with then walking as the bump grew, baby in a carrier. Exercise needn’t and maintained my gym based require a babysitter anymore. workoutsAs thewomen entire time.

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Yvette Curtis to headphones and haveand utine. the same - ‘it’s not asome case of Knowing body was asked experiencing and all-important ‘me -time’ I also relatively stress perfect.

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IT´S A FAMILY THING THING W

love nothing more than popping

how to adapt my workouts safely

and competed in athletics and netball at here making thewtime.’ w . yThere v2)einto t tiseher salways f i t n ewas s s .indispensable co.uk atschool, keeping me heading my youngestw (nearly withtobaby in to a carrier. before college study Exercise done so much going on but I always motivated to not only give myself IT Magazine 32 buggy and hitting the road outdoor pursuits at needn’t a-level. I ran my first running require a babysitter pregnancy sign stay focused onofthe importance a wonderful, healthyhalf marathon whenanymore. my eldestChildren daughterlearn from stopping for a bit sightseeing 3 years andsources have since but my baby a greatwas start in lifeold as (2006) along the way! My eldest (11 many but their first point ance. zine V8.indd of 32 my health and wellbeing to be 17/12/2014 run 4 half marathons, 2 full marathons, the exercise kept me happy and years) will often join us either of reference is you as their parent fit for my children, to instil good a pole and relatively stress free competed - perfect. nationallysoaswhy jogging or on her bike. notdancer lead by example and ct of healthy habits in them from a Once I had my daughter, recently entered the world of triathlon.

As I was get them involved in all aspects of former pharmaceutical buyer, I decided you young and having fun doing able to focus on my arole to her and your health I have age trained with my children andtook fitness, from sleep to retrain as a fitness instructor and routine. ght! I something active them, since my eldest waswith 3 years old that my postnatal fitnessadditional routines, food shopping, exercise certification in group cycling, and30 it has been a wonderful thing a and cooking. little the minutes is no longer circuits, pre & post natal and pole dancing.

“As a C Section birth, the to share with them but also to veral chore to get done but an integral recovery period was extended teach them the importance of I am frequently I now spend my days between my asked how I find using part of my day with my children. but there are things that can children and helping clients staying active. themy time as aand working parent to be done safely prior to your with friends reach their stay goalsfit and the sense and my answer is always of achievement when theynot doa case of the correct they pre & any post natal thefeel same - ‘it’s being IfI studied you need ideasexercise of how midwife sign off with reminds me daily why I love what I do. guidance.” years prior finding the time, it’s a case of with, toa few make yourto becoming routine family pregnant with my second daughter making the time.’ d still friendly or are pregnant and The other wonderful aspect of and saw this as real opportunity eat!! looking tothatcontinue training having a baby is of course you to put all of learning into first There is always so much going have your very own free weight! safely, why not get in touch. hand practice. on but I always stay focused on I referred lovingly to her as my the importance of my health and clude Change starts today. little Kettlebell and devised several wellbeing to be fit for my children, and at home work outs just using her to instil good healthy habits in them head much to her delight as with most from a young age and having fun you, babies she adored being held, doing something active with them, cuddled and played with, all of s as that the 30 minutes is no longer a which you can do and still work up chore to get done but an integral you, a very smiley fun sweat! part of my day with my children. d the with Very simple circuits would include If you need any ideas of how to squats holding baby, nice and edn’t make your routine family friendly close to your chest, overhead press more. or are pregnant and looking to

many nt of arent mple

taking baby above you, press ups with a baby kiss as they lay on the floor under you, or even a nice walk round the house or round the block

B:FIT Magazine 32

continue training safely, why not get in touch. Change starts today. www.yvettesfitness.co.uk

20:37:04

Yvette Curtis I have always been a sporting enthusiast and competed in athletics and netball at school, before heading to college to study outdoor pursuits at a-level. I ran my first half marathon when my eldest daughter was 3 years old (2006) and have since run 4 half marathons, 2 full marathons, competed nationally as a pole dancer and recently entered the world of triathlon. As a former pharmaceutical buyer, I decided to retrain as a fitness instructor and took additional certification in group cycling, circuits, pre & post natal and pole dancing.

I now spend my days between my children and helping my clients and friends reach their goals and the sense of achievement they feel when they do reminds me daily why I love what I do.

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Words: Emma Higgin - Contact www.em-fit.com

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B:FIT Magazine 35

AN INTERVIEW WITH

JA M E S S TA R K

B:FIT Magazine 36

Wo r d s : M a r t i n M u l l i g a n

So James, you’re probably best known for training Big Brother winner Josie Gibson and your chart-topping fitness DVD with her?

That’s right. I created & presented ’30-Second Slim’ which is a workout based on High Intensity Interval Training, scientifically proven to burn fat effectively.

Well she certainly got some impressive results?

Indeed, she dropped 5 dress sizes and lost 3 stone, which is a fantastic achievement. I am still in regular contact with her and She’s kept the weight off and still looks great.

And you did a regular feature on the Alan Titchmarsh show?

Yes we did a feature for them called the ‘unslimables’ where we took a group of 5 people who had struggled to lose weight and guided them to change their lifestyles over a period of six weeks. At the start they had a collective weight of over 106 stone but they managed to shift more than 9 stone of that over the time we had with them.

And for your latest project you have another fitness DVD coming out with some of the cast of Made In Chelsea?

Yes, I was asked to work with Spencer and Binky. The DVD should be out around Christmas I think.

So what were they like to work with?

They are great! Really good fun, a fair bit of banter being chucked around and both have a great work ethic. They both performed to a high standard during the filming for the DVD and achieved great results.

“

Aside to your high-profile work, tell us about a normal week for you?

My Personal Training business Starks Fitness operates out of Body development in Bath and Berkeley Fitness in Clifton, Bristol.

I split my time between both and have another trainer Tom Bellak who works alongside me. We offer bespoke one-to-one personal training, a starter package and an 8 week transformational package.

Our clients are wide ranging, some people come in with very shortterm targets looking for fast results and others are seeking a longerterm lifestyle change. We’re there to help and support as much as we can, whatever your goals.

What would you say to people who are a bit unsure about whether personal training is right for them?

Personal training can work for people of all ages, fitness levels and body shapes, there is no particular ‘type’. That’s what makes my job so interesting. I would just say if you’re curious and not getting the results you want by yourself, then give it a try. Many people are surprised how much they enjoy it, especially when they feel themselves starting to improve, change shape and take on more challenging exercises.

Instead of doing the same thing in the gym week after week, having a trainer ensures you move forwards and achieve a balanced workout, as well as keeping you motivated and challenged.

James Stark, BSc (Hons) Sports & Exercise Science Fat Loss Specialist / Strength & Conditioning www.starksfitness.co.uk Telephone: 07887 792306 Twitter: @starksfitness Starks Fitness & Body Development, Bath Distributor of Rawlicious Protein

Personal training can work for people of all ages, fitness levels and body shapes, there is no particular type¨ w w w. s t a r k s f i t n e s s . c o . u k

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Paul specialises in the use of kettlebells and bodyweight exercises to: • • • • •

Specialising in strength and endurance: • Bespoke Programmes • Ongoing Assessments • 1:1 or 2:1 group training

Accelerate Weight Loss Increase Muscle Tone & Flexibility Paul specialises in the use Develop Cardiovascular Fitness of proper breathing, joint Improve Posture mobility, strength mobility, Rehabilitate The Body After Injury

weightlifting, Kettlebell and bodyweight techniques to increase muscle power, strength, endurance, flexibility and tone

F I T N E S S

BEN ANDREWS

PAUL MlLLARD

Tel: 0117 370 1177 Mobile: 07875 205 456 Email: ben@benandrewsfitness.co.uk www.benandrewsfitness.co.uk

Tel: 0117 370 1177 Mobile: 0773 241 3333 Email: info@paulmillardfitness.com www.paulmillardfitness.com

Helping you achieve your personal goals: • • • • • • • •

STUART SEYMOUR Tel: 0117 370 1177 Mobile: 07929593598 Email: stu_seymour@hotmail.com www.motiv8personaltraining.co.uk

Fat Loss Increase Strength Improve Fitness Build Muscle Body Tone Core Stability Functional Training Outdoor Training

F I T N E S S

Lindsey McDonnell.pdf

1

01/10/2013

10:32

Unique combination of Physiotherapy skills and 10 years fitness training experience.

• • • • • •

Group fitness sessions Injury rehab & prehab Physiotherapy Sports Massage Indoor & outdoor training Training Programmes

HENRY ABRAHAMS Mobile: 07795 360 069 Email: henrypt360@gmail.com

Tom Bellak.pdf

2

14/04/2014

PERSONAL TRAINING

11:36

CSTAHRATSNTOGDAEY • • • • • •

Ante & post natal Train with Baby programmes Sports specific training HIIT group sessions Fat loss & body toning Fit for life functional training

Specialist Training areas: • • • • • •

Fat Loss Specialist Muscle Mass Strength Training Functional Training Sports Massage Circuit Training

TOM BELLAK

Yvette Curtis

Mobile: 07940 158 253 Email: tombellak_15@hotmail.co.uk www.starksfitness.co.uk

Mobile: 07803 824 283 train@yvettesfitness.co.uk www.yvettesfitness.co.uk

starksfitness

YVETTE’S FITNESS Change Starts Today

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U O Y R A E Y E H T IS H MAKE T F L E S R U O Y IN T S E V IN

Are you?

WHY BERKELEY FITNESS?

FIND US

Bored with the same gym routine?

Welcoming environment

Berkeley Fitness is a private gym located in a

A serious athlete wishing to compete?

Dedicated to personal training, a private gym

beautiful grade II listed building on Berkeley

Recovering from an injury?

5 well equipped training rooms

Seeking advice on pre or post natal exercise?

14 of Bristol’s top trainers to choose from

Wanting to exercise safely and effectively

Train with a partner / friend to share cost

in your retirement?

Convenient Clifton location

Lacking motivation and struggling to reach

All ages, all fitness levels

the body shape and level of fitness you want?

Square in Clifton, just off the triangle.

To Clifton & Westbury

Tri an gle

Bristol University Bristol Museum

Triangle

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Be rke ley Sq ua re

Park Row

3 Berkeley Square, Clifton, Bristol BS8 1HL Email admin@berkeleyfitness.co.uk www.berkeleyfitness.co.uk

To M32

Pa rk St re et

To City Centre