FITTER by Deepak Bagga

CONTENT PT AT YOUR DOOR P.01

JACK3D P.13

NORDIN P.06 NEW YEAR’S RESOLUTION P.17

FITTER

JANUARY 2013

WWW.PTATYOURDOOR.CO.UK

FEATURES

EDITION 01

PT AT YOUR DOOR

An Introduction To PT At Your Door. The Personal Training Company Giving You An Experience

DO YOU NEED TO BE THIN TO MODEL?

An Exclusive Interview With Olivia Hopkins, Her Diet, Her Routine, Her Ways!

GREAT CHEST BUILDERS 03 6Some Great Pec Developer’s Helping You To

V’s JACK3D Micro 13 JACK3D Why USP-Labs Brought Out Micro, Why

FOODS THAT HELP YOU COUNT SHEEP 05 5Hard To Sleep? Here Are Some Food’s That Will

FAST FOOD’S BE HEALTHY? 15 CAN 5 Common Fast Foods People Find Hard To

BICEPS 06 BLASTING An Inside Look To What Pauline Nordin Think’s

WITH A NEW YEAR’S RESOLUTION 17 STICKING Some Great Tips To Stay On Track Throughout

Enhance Your Workout Routine

Help You Have A Good Night Sleep Is Essential To Working The Guns

Jack3d Has Been Banned In The UK

Resist Temptation From, Which To Choose? 2013

FITTER JANUARY 2013

Welcome to

PT AT YOUR The Ultimate Experience! to the first edition of the PT Welcome At Your Door’s fitness magazine! An

‘info packed quarto’ dedicated to fitness fanatics providing the latest trends on exercise regimes, reviews and offers on supplements. We present to you interviews with professionals within the industry, giving you an insight to their opinions and views on today’s fitness revelations.

So, who exactly are we?

PT At Your Door is a fresh innovative enterprise, offering you the ultimate peronal training, nutritional and massage experience. Basing ourselves in East London, we offer our clients the opportunity to create a healthy, self fulfilling lifestyle anywhere, anytime! Our talented personal trainers have the ability to tranform body structures to the design you dream about. Our main focus of expertise are: • • • •

Strength Training Weight Loss Cardiovascular Endurance Muscle Toning

The organisation was established recently in 2011 and has already helped a large number of clients achieve their results in developing a healthier, more enjoyable lifestyle.

The company was founded by an experienced personal trainer who noted that many people are willing to go to the gym, yet are unable to do so due to: • A busy lifestyle -We understand that it can be difficult to find the time to train. Under the constant strains of everyday life, the focus on looking after our bodies is often put aside. • Lack of results - Without consultation, it may be difficult to gauge the effectiveness of training, especially if you do not see the results you hope for.

Eager to provide a solution, PT At Your Door was born. As we are a mobile company, we offer you the ability to acquire our services at a place of your comfort and a time that is most convenient for you. So, whether your at home, at the office or staying at a hotel, our personal trainers, massage therapists and dieticians will visit you anywhere in London, delivering to you the ‘Ultimate Experience!’

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DOOR Our vision is to provide people of the public, the opportunity to experience a prestige level of professional fitness and leisure services, helping to achieve their desired goals. We are currently building our links with Newham council to tackle the ever growing problem of the rise in obesity levels. We feel that the current situations needs to be addressed by using education as a form of an anchor to provide the information needed for the public to maintain a healthy lifestyle. We are aiming to have created an education department in the next three years

that will hold seminars for young adults and children, educating them on the fundamentals that create a healthy and balanced lifestyle.

Future Developments

PT At Your Door is currently setting up a fitness studio in the Docklands area. We hope to have set up another three by the end of 2013 around London. There are future plans on creating group exercise classes at local community centre(regular updates will be on our website, showing which centres we are running classes).

Our Mission Statement

FITTER JANUARY 2013

One of my favorite all time lines from a television sitcom is “Would you rather have rock hard pecks or saggy man breast?” Well think about it, which would you rather have? Men aren’t supposed to have breast so let’s figure out how to get rid of those saggy man breast and build some rock hard pecks and massive chest muscles. Follow these top 6 exercises to build your chest muscles and in no time you will have massive and impressive chest muscles.

1. Bench Press - This is an exercise that allows you to lift the most weight and is very popular in gyms. Unfortunately many people perform them incorrectly which results in a number of injuries.

4. Cable Crossovers - This exercise is similar in motion to the dumbbell flies, the difference here is that cable crossovers keep tension on the pectoral muscles throughout the motion.

Start by lying on the bench face up with your feet flat floor. Keep your abdominal muscles tightened so that your lower back is flat and protected. Keep your shoulder blades pinched together and focus pushing the barbell towards the ceiling with your chest muscles. Then slowly lower the weights back to the beginning position; do not let your upper arms go past the point where they are parallel to the floor as you can damage the shoulders.

Stand with the pulleys locked into a position above your head, take a pulley into each hand and pull down so that you are now in a “T” shape. Standing with one foot in front of the other focus on the chest muscles as you bring your arms together in front of you. Hold this position for a second, then slowly release.

2. Seated Chest Press - Very much like the bench press with the exception that you will be using a weight machine for this exercise. Because of using a machine this exercise is a bit safer than a normal bench press. Adjust the seat for your height so the handles are level to the middle of your chest muscles. Focus on you chest muscles and squeeze as you push the handles forward. Slowly bring the handles back just to the point where the weights are about to touch weight stack (don’t let it touch), then push back out again and repeat.

Lie on the bench and hold the dumbbells out to your sides making sure to keep your elbows slightly bent. Now move the weights up in an arcing motion over your chest, then lower back to starting position and repeat.

5. Pushups - A great way of working the chest muscles as well as the arms and building core strength. You also don’t need any equipment to do this exercise. Get down on the floor on your hands and knees, place your hands just a further than shoulder width. Now straighten your legs and push your feet up onto your toes, keeping your body straight. Bend your elbows and lower into the pushup position. Push back up to the beginning plank position and repeat. 6. Straight Arm Pull Overs - This exercise is great for building the pectoral muscles and expanding the rib cage. Lie on your shoulder crossways on a mat so that your head is hanging. Hold a dumbbell with both hands over your chest and slowly lower in back over your head in an arcing motion, then raise it to the starting position and repeat. Always remember to help avoid injury, before doing any exercises you should stretch your muscles and be warmed up. You should also stretch the muscles after working out as resistance training tends to shorten the muscles and you want to avoid this. A good way of stretching these muscles is to hang from a bar to stretch your entire body. The weight of your body will act as weight and you will feel a stretch in your chest muscles.

3. Dumbbell Flies - This exercise is very similar to the bench press and safer for those that do not have a spotter. It is also an exercise that forces you to use stabilizer muscles to keep the dumbbells under control.

FITTER JANUARY 2013

THIS IS A WOMAN WITH GUNS!

Pauline’e arms are without doubt harrowing. In fact, they have been known to intimidate some men. However Pauline takes it all with a pinch of salt. When she was asked about her thoughts on these men, Pauline replied, “They are insecure about their manhood. Men who have confidence in themselves don’t mind women who are strong or in awesome shape.” Pauline also said, “To men who get annoyed with me for the way I look, I only have one thing to say; Start working out and you’ll soon be so much bigger and leaner than me.’ Her dedication to training is really impressive, “I do only straight sets and i never use supersets, but I do a lot of negative reps. I train pretty slowly and it’s all about getting stronger with good form,” says Pauline. “I have developed my training philosophy throughout the years, but my biggest influence is Max-Ot cardio training. When i first started doing it back in 2003, I gained seven pounds in one year! That’s pretty incredible for a trainer who is drug-free and female!”

Who says bodybuilding should just be for men. Pumping iron is a completely genderless activity. Besides, there’s nothing sexier than a beautiful, fit and strong woman who knows how to take care of herself and her body. Case in point, the beautiful Pauline Nordin.

FITTER JANUARY 2013

STANDING OLYMPIC BARBELL CURL

By making the standing Olympic barbell curls as a part of her routined arm workout, Pauline has developed some serious shape and size to her arms. Although Pauline has a very disciplined opinion on her form, this is one exercise she may finish her curls with cheat reps by allowing a slight arm and back swing.

SETS AND REPS Low Cable Curl 3X15 Standing Barbell Curl 3X6-10 Alternating DB Curl 3XTil Fail Concentration Curl 3X12 Hammer Curl 3X10

FAST TIP: You should aim to do the STANDING BARBELL CURL at the start of your

routine as you can use a challenging weight.

FITTER JANUARY 2013

FAST TIP: Keep your

Your grip and forearm strength will quickly fall off

FAST TIP: Do HAMMER CURLS last in your routine.

upper arm perpendicular to the floor throughout the CONCENTRATION CURL movement.

COncentration curl Hammer curl

Many forget to do hammer curls when training arms, however Pauline this is a big mistake. Hammer curls hit not only the biceps but also the brachialis and forearms.

Majority of people perform concentrated curls seated, a more effective way is to do them standing and bent over. Balance yourself by placing your free hand on your knee whilst letting your working arm hang straight down. Pauline curls the dumbbell up slowly. Contracting her biceps hard at the apex and slowly lowering the weight in a controlled manor.

FITTER JANUARY 2013

Olivia Hopkins An insight models view on the pressures of being ﬁt and healthy to be apart of the industry

Do You Need To Be Thin To Model?

You may recognise the brunette bombshell from commercial adverts by Barclays, Sky, Waterloo Road. Only 18 years of age, the star is set to be working with some more big companies in the near future.

After finishing her latest photoshoot, Olivia Hopkins took a time out to chill with us for an exclusive interview. Tell us why and how keeping ﬁ t is so important to your modelling career? “Well, personally i have had a passion for fitness, even before i decided to pursue a career in the modelling industry. Yes keeping up with my fitness regime is vital as i need to look right for my shoots, plus i think it’s a bonus for the production team as there is less air brushing needed!”

How often do you go to the gym and what does your regime consist of? “I’m in the gym at least 4 to 5 times per week. I will spend a good hour or so exercsing but my regime varies a lot. I do a mixture of classes such as body combat, aerobics and Zumba is always fun. I enjoy dancing so this helps to burn any extra carbs when i have been naughty!” Many people ﬁ nd it diﬃ cult to get themselves into the gym, what keeps you motivated to exercise? Personally, i don’t see exercising as a ‘chore’, I think if you pick activities that you’re going to enjoy, the enjoyment over-rides the physical aspect. The other obvious motivation factor is my job, I love modelling, so when i’m not up for a workout, I just remember modelling.”

What is your diet like? “I wouldn’t consider myself a ‘calorie counter’ as such, i do enjoy food, however i think i am disciplined enough to know when to stop. There are times where i will sneak a cheeky chocolate but it’s not like i will lose sleep over it like some models. Eating healthy is just as important as exercising, if anything it makes your workouts a little easier when you know you haven’t consumed a large number of calories.” You’re on a night out, you have no access to a healthy meal, which fast food restaurant do you pick to et from? “Thats a tricky one, normally i would see what is available and weigh out which place is the healthiest. I normally end up at Mcdonalds with a grilled chicken salad wrap. It doesn’t

have loads of calories plus i make sure it’s without the mayo.” Do you currently take any supplements? “At the moment i only take Maxitone Sculptress and i take 1 scoop with water every morning with my breakfast. I think it’s a great shake especially for women who are looking to tone up. Finally, If there was one bit of advise you could give to other models who are just starting out, what would you say? ‘Keep at it! If you want it that bad, you have to be willing to give up somethings and be disciplined but not to the point you worry yourself sick. I would say keeping a moderate diet and plenty of exercise is important, especially in the modelling industry

FITTER JANUARY 2013

20 Minutes Leg Burner’s Workout Bench Weighted Lunges 15 reps/Leg

Imagine a lunge, with your back foot supported up on a bench and dumbbells in each hand.

Leg Extension Machine 15 reps

This is a resistant machine, be sure you raise your legs to 90 degrees from start position.

Barbell Sumo Squats 12 reps

Slightly point your toes 45 degrees from facing forward, legs just over shoulder width apart in a ‘sumo like’ position. Comfortably place the barbell on the back side of your shoulder, dipping fur down into your squat.

Dumbbell Calve Raises 15 reps

Place a set of dumbbells in your hands, placing your toes on the edge of a step box. Slowly raise your feet as you contract your calve muscles until you are on your tip toes and bring your feet down to a point you fee your heel just below the step box.

Jumping Squats 20 reps

Position yourself in a standard squat stance, jump up as high as you possibly can, keeping good form as you come down, push down into a squat and spring your body back up and repeat.

Leg Press 12 reps

Another resistant machine, keep a neutral spine and place your feet flat on the platform of which you push off.

4 sets around circuit with 90 second rest periods between each completed set.

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RandomMag

JACK3D OR

JANUARY 2013 JANUARY 2012

JACK!

ne of the most reputable supplements in the industry, a product that has made its competition work harder than ever to compete with sales revenues, a worldwide phenomena in the ‘fitness sphere’, Jack3d has been a topic in every gym, supplement store and fitness magazine. It’s launch by retailer USP-Labs back in 2009 proved to be a success and not just because of it’s price or it’s minimized ingredients, but more to the fact that it actually works! Other pre-workout supplements have a tendency of putting unnecessary ingredients that have no purpose other than making you feel bloated (also known as fillers), where as Jack3d had limited there ingredient amount to six, giving you a more purified powder. The product which is renowned for its tingling sensation in the face gives you the ultimate pump, opening the nitric pathways and increasing the amount of blood rushing to you muscles which enables you to work out for a longer period of time. The intense concentration which grants you the ability to give 120% rather than your normal 80%. An amazing supplement, until recently discovered as a very dangerous supplement. The all mighty Jack3d has now been banned in the United Kingdom as well as other countries such as Canada and Australia, after the investigation of a stimulant inside Jack3d called DMAA (1,3 dimethylamylamine/ methylhexaneamine) was found to be deadly! After severely investigating the substance, during september 2012 the MHRA (The Medicine and Healthcare products Regulatory Agency) declared Jack3d and any other nutritional supplements that contained DMAA as banned. The UK’s medicines watchdog, MHRA found that DMAA had a physiological effect on the body, narrowing the arteries and increasing the heart rate. This has been connected to suspected antagonistic drug reactions worldwide, ranging from shortness of breath, heart attacks and strokes, some of which have led to deaths.

The comeback!

Only months after the demise of Jack3d, USP-Labs launched their latest edition pre-workout supplement which was to be the equivalent of the former Jack3d, they called it Jack3d micro! The big question is, does it work? Jack3d Micro is said to perform all of the functions of Jack3d without the inclusion of DMAA and looking at the ingredients, there is no doubt that this is a well thought-out and powerful formula, however as it has only recently been launched we can only go by what people who have taken the supplement have said, here are some reviews from online; “I got this product as part of the USPLabs Inner Circle release and this is my new favorite pre-workout supplement. Tastes a million times better than the original and works just as great. If you want to feel 100% the entire workout then this is your secret weapon. From my experience most people in the pre-workout market shop around the different products to find something different and this one is a must try in my opinion.” However, a couple of other reviewers were less positive. “I have to say i’m disappointed with all the hype I expected something better. Theres no denying the old formula was great and exceeded in providing a great workout. I been on this jack 3d micro for 1 week. It gives you a little focus, but no pump and the energy is minor. If you’re looking for focus this pre workout is for you. To conclude, theres better pre workouts in the market don’t follow the hype.” Overall, it looks like the majority of consumers are happy with the new Jack3d Micro and although USP-Labs have said that they have no intentions of discontinuing Jack3d, you cannot help to think that micro is a replacement for the original. As a new supplement, the price is reasonable, ranging from £30 to £35 online (keeping in consideration of the VAT). Please keep in mind that supplements should be taken in moderation to the guidance suggested on the product, if you are unsure of a product, it is best to get some advice from an expert.

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After being renowned as one of the best in the world, why did USP-Labs change Jack3d? by The Author

FITTER JANUARY 2013

Can Fast Foods Be Healthy To Eat? A tricky dilemma many health enthusiasts face Do you ever find yourself facing

the same predicament on a night out, when you have no access to a healthy meal and are foced to choose a fast food restuarant to keep your belly at bay? Well we have put together a few facts about the 5 most common last resorts to choose from.

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Pizza (Margherita)

Ready Made Meal

Nutrition Value (per Slice): 259kcal, 29g carbs, 11g protein, 11g fat 2g sugar, 1g sugar Fast food pizza’s such as Pizza Hut, Domino’s, Pizza Express, etc should be the very last resort as something to fill your stomach with, it is one of the most unhealthy fast foods on the road! Fast food pizza’s are made with white bread also known as processed (refined) carbohydrates, generally meaning that all of the goodness you would normally fined in bread such as vitamins, minerals and fiber have been stripped away. Adding the shower of grated cheese leaves you with an extensive amount of calories.

Nutrition Value (per serving): 430kcal, 64g carbs, 24g protein, 8g fat,15g sugar, 3g salt The most convenient, quick and easy meal that you can find in the kitchen, which also comes with a box full of disadvantages. With so many empty calories, to the high amount of trans fats that you find in each container, the problems these ‘convenient’ meals cause to our bodies are endless. With a hefty quantity of processed carbohydrates and a great deal of salt for one serving, you are probably better off ordering a healthy take out! It is advised that these kinds of foods should be kept out of you diet, even if you are regularly exercising.

Chicken Burger

Fish and Chips

Nutrition Value (per Slice): 385kcal, 44g carbs, 16g protein, 16g fat 7g sugar, 2g sugar Popular burger places such as Mcdonalds, Burger King, KFC, etc have been associated closely to the increased levels of obesity and other diseases. Their genetically modified foods, which allows them to store for longer, taste better and digest our bodies with harmful chemicals can be dangerous if not consumed moderately. As a quick bite for the odd night when there is nothing healthy available will not be the end of the world, in fact if you ask them to leave the blob of mayo, all you really have is a chunk of protein, some salad and a bit of carbs!

Nutrition Value (per portion): 390kcal, 58g carbs, 16g protein, 18g fat, 0g sugar, 0g fibre. The UK’s most traditional meal, with a fish and chip shop almost on every other street, it is hard to resist the temptations at times, and so they should when compared to other fast foods as they are probably one of the healthiest options to go for. There is still quite an amount of fat derived from the meal largely coming from the oil the food has been fried in, but there is a good source of healthy fat that comes from the white fish such as omega 3. Scientists have proven that chunky chips absorb less fat than fries you would find in fast food places.

Chicken Kebab

Nutrition Value (per Portion): 225kcal, 1.7g carbs 46.2g protein, 0.8g fat, 0.6g sugar, 0.2g fibre

With over 46grams of protein which comes from the grilled chicken and just under 2grams of carbohydrates that originates from the pitta bread, the kebab leaves you with a total of 225 calories with hardly any stubborn grams of fat that takes hard effort to burn. However a few thing to keep in mind, firstly making sure there is no blob of mayo in you pitta, making your meal go from good to bad and secondly, make sure the chicken is grilled and not the meat you find next to the doner meat, the one dripping with grease! This fast food is great for those who are looking to lose weight or if you have consumed a fair amount of calories through out the day and are still hungry, a great meal to keep the stomach at bay and having little regret.

JANUARY 2013

How To Stay On Track With Your New Year’s Resolution Yes, it has come to that time of the year, where we make a promise to ourselves and hope that we have enough will power and discipline to stick to our guns and see our achievement through. Setting a new year’s resolution can be very tricky, a personal goal that if accomplished, becomes a private victory. However, if your chosen mountain is kept quiet on accident or on purpose, you are giving yourself an escape door without people around you knowing any different. You are more likely to succeed your goals if you share your resolution with important people in your life, which kicks off our first rule to resolutions;

1. Proﬁ le your resolution as public

Tell one or more people close to you about your resolution, especially someone you see day to day as they can help you to stay on track. Make your family a constant reminder of why you cannot fail your goal.

2. Write down your resolution

Not only should you write it down but you should incorporate the step by step plan on how you will achieve your goals. Keeping deadline dates and routine checks is a great way to push your motivation.

3. Highlight your accomplishments

Every time you have achieved a small goal, whether that be running an extra 5 minutes or picking a little bit more weight on your chest, put a star on a calendar to remind you of your progression.

4. Break your rock into stones

Break your goal into a number of smaller goals. It can be a little overwhelming when you look at your goal as a whole, even demotivating to some. However if you tackle your resolution in small steps, you are more likely to succeed.

5. Make little changes

If your goal is to lose weight or to eat more healthier, you can make small changes to your lifestyle that will help you stay focus. Rather than eating out for lunch, you could pack yourself a lunch or eat fruits rather than junk food. Some days you could leave your