FOR FITNESS Magazine Issue 1

F I T NES S FOR FITNESS & WELLNESS PROFESSIONALS

ISSUE 1: FEB-APR 2016

Fitness trends for

2016 THE

SUPER FOODS OF 2016

P.6

The ‘golden spice’ all P.16 runners should be eating 10 Tips you need to know, when starting a fitness blog P.17

PRESENTED BY

WHAT

763

P.2

ATHLETES THINK ABOUT WEARABLE FITNESS DEVICES P.4

The functional world of the

BARBELL SQUAT

High Bar Squat VS Low Bar Squat P.5

Spotlight on Personal Training: P.8

Why Personal Training is set to boom in 2016

P.10 Ivan Scanell’s success story From Financial Planner to Personal Trainer P.12 5 Ways to get more Personal Training clients P.13 Periodisation Methods – A vital tool for PT’s P.14 Maximise your clients personal training sessions For Fitness & Wellness Professionals

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FITNESS TRENDS

for 2016

From yoga and fitness expert Donna Noble.

The fitness industry is constantly evolving, bringing new elements to established classes or workouts, to incorporating advances in technologies. Five years ago high intensity interval training was hardly a blip on the mainstream fitness radar, but now most classes incorporate elements of HIIT. Here are Donna Noble’s forecasted fitness trends for 2016:

Wearable Technology

Body Weight Training

Fitness trackers, smart watches and GPS

Getting back to the basics is affordable

tracking devices are everywhere. It’s still a

and is the flip side to the fitness tech

new industry and it will only get bigger.

increase. Body weight training uses no equipment and its gaining momentum in the industry.

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HIIT - High-Intensity Interval Training

Strength Training

HIIT training’s short bursts of activity

many health clubs. Incorporating strength

followed by a short period of rest or recovery

training is an essential part of a complete

are usually performed in less than 30

exercise program, across any physical

minutes. Perfect for people who want to get

activity levels and genders. (Aerobic

fit but struggle to find the time to work out.

exercise and flexibility are also essential.)

Strength training is still a key program for

Professional of Fitness

Personal Training

It is important that clients choose

The one-on-one level of attention and

professionals that are certified, especially

accountability you get from a PT is still

with the large number of organisations

one of the best ways to achieve your own

offering health and fitness certifications.

personal goals.

Functional Fitness

Fitness for Older Adults

This is a trend toward using strength

Currently, more people over 60 years of age

training for improved balance and

are focusing on keeping fit and active and

ease of every day movements.

social. We’re seeing many health and fitness professionals create age-appropriate fitness programs tailored to older clients.

Exercise and Weight Loss

Yoga

In addition to nutrition, exercise is a key

Popular as ever, yoga utilises a series of

component of a complete weight loss

specific bodily postures, practiced for

program. Health and fitness professionals

health and relaxation as well as strength

offering weight loss programs are

and fitness. Yoga is still developing

increasingly incorporating regular exercise

new classes all the time - Hot yoga,

and caloric restriction for better weight

CurveSomeYoga, Yogalates and others.

control for their clients.

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What

763 ATHLETES think about wearable fitness devices

Athlete IQ, recently conducted a survey of 763 athletes, to discover the reasons behind why we buy wearable tech.

“Active lifestyle customers are proactively researching the best products for their sport, looking at authentic peer based advice and recommendations to support their buying decisions. To reach this

“

consumer, brands must integrate their marketing into the athlete’s

GARMIN WAS VIEWED AS THE MOST FAVOURABLE BRAND

BY THE SURVEYED ATHLETES

buying path by producing native story-based content tied into traditional and non-traditional channels.” – Athlete IQ The study targeted athletes who took part in individual sports, in particular: running, triathlon and obstacle course running. 65% were amateur-level and 24% identified themselves as semi-pro or professional. 61% of the athletes were male. Eight elite athletes were also interviewed in more detail for expert opinions.

Here’s what they uncovered: • Most athletes owned between 2-3 wearable fitness devices (39.7%), or at least 1 (38.9%). 3.4% owned 4-5 devices, 1.4% owned 5 or more and 16.6% did not own any • 43.4% spend between $100 and $299 every year on wearable fitness technology, over a quarter between $300 and $699 • Peer recommendations ranked as the most persuasive factor for buying new gear • The top 5 most critical data was identified as: distance, pace, GPS & mapping, heart rate and time; followed by elevation, calories, then steps, with coaching advice and pedometer being least critical • Garmin was viewed as the most favourable brand by the surveyed athletes • Cost and understanding how to interpret the data were listed as some of the key barriers to mass adoption by the 8 expert athletes • GPS and heart rate watches where one of the wearable trends the 8 expert athletes identified as important in their sport

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The functional world of the

BARBELL SQUAT High Bar Squat Vs Low Bar Squat Author: Brendon Patrick – Brendon Patrick Fitness

upright throughout the squat which has a direct effect on the hips. To maintain an upright torso, the hip positioning must

What to consider when your client is ready to progress from

remain open, causing the knees to shift forward with a greater

the leg press machine, into the functional world of the barbell

emphasis to be placed on the quadriceps. The high bar squat

squat.

is the most popular among the general fitness enthusiasts and

At this stage it is very important to assess your client’s body

Olympic lifters.

type and goals. Does your client have short legs or limited

The low bar squat positions the barbell on the rear deltoids.

mobility, do they want train for hypertrophy or are they a

This positioning causes the torso to move into a more

looking to lift heavy weights.

horizontal position creating a more acute angle in the hip

Highlighting these factors will determine whether your client will be better suited to a high bar or low bar squat.

This decision can have a major impact on the final results in your client’s training. Essentially, the difference in the

and less in the knees. Low bar positioning places a greater emphasis on the hamstrings and decreases the range of movement in the squat, meaning lifters can move larger weights, making it more popular with power lifters.

barbells positioning on the back dictates the hip, knee and

Ultimately, deciding between high vs low bar squat is

ankle angles, when performing the squat. The High bar squat,

dependent on training goal, but factoring in client mobility

where the barbell rests on the traps, is the most common

and body type should determine what is best for your client.

method used. This positioning is also the easiest to perform

Safety considerations remain the same for each lift to ensure

as it’s less technical but requires the torso to remain mostly

happy squatting.

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The

SUPER FOODS of 2016

We are all aware of the buzz around superfoods, goji berries, kale and kombucha being the recent superfood heroes.

According to some of Australia’s leading health experts, 2016 will see some new superfood heroes emerge.

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TEFF From Ethiopia, teff is the smallest known grain in the world. While it is mostly used in flatbread, it can also be used like quinoa or rice, in cakes and muffins or added to oats and smoothies, even in pancakes.

Teff is high in iron and calcium and is a good additive for increased energy. It contains the type of fibre which helps blood sugar management and weight control. It is also protein rich, a 56 gram serving of teff is the equivalent of an extra-large egg.

It is gluten free, and because it is high in fibre, it keeps you fuller for longer, so is sure to be recommended for weight loss.

Rich in calcium for a grain, it is also good for those who can’t eat dairy.

S U P E R W AT E R S While the hydration benefits of Coconut water are now known by the masses, such as being a source of natural electrolytes, many of the supermarket brands are laced with sugar. Protein Coconut water and other hydrating alternatives such as Maple and Birch water are said to be expected to surge in 2016.

Protein coconut waters blend protein and hydration together. Birch water, from the sap of the Birch tree, has a naturally sweet taste, low calorie count, and the water contains naturally occurring antioxidants and electrolytes, as well as copper, potassium, zinc and calcium.

BLACK SEEDS Also known as ‘Nigella Sativa,’ black seeds are full of protein and antioxidants and often seen as a ‘cure-all’ because they boast a plethora of nutritional benefits. Some of the benefits of black seeds include reduced fasting blood sugar levels, anti-cancer properties and heart-protective qualities.

Also known as black cumin, black seeds come from Nigella Sativa.

Containing iron zinc and other minerals, used for stomach wellbeing and tummy troubles.

The seeds can be used in just about anything, from soup to salad, in bread, curries, shakes or muesli. However, to receive the health benefits a large amount needs to be taken daily.

Despite the slightly bitter aftertaste, these seeds may rival our obsession with quinoa and chia and may become a supplement de-jour in 2016.

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SPOTLIGHT ON PERSONAL TRAINING

Why Personal Training is set to

BOOM IN 2016 A strong outlook is indicated for fitness jobs in 2016. CSIRO have revealed the chief six careers it forecasts to top the future Australian workforce, with a fitness career making the top six.

Fitness Australia’s Industry Report on the fitness industry workforce, confirms the trend forecast, indicating that the number of people employed as a fitness instructor or personal trainer has more than doubled over the past decade.

CSIRO’s Porous Boundaries: Megatrends and Scenarios for jobs and employment in Australia over the next twenty years, lists ‘Personalised Preventative Health Helpers’ in their top six careers, which includes Personal Trainers.

So what will define the Personal Trainers of tomorrow? According to the Courier Mail, they will need to develop skills in personalisation and communication, to help clients prevent chronic illnesses related to inactivity and poor diet. Dr Stefan Hajkowicz, CSIRO’s Principal Scientist, has also stressed the rising importance of digital changes.

It appears that Personal Trainers who are slow to integrate new technology, like fitness trackers, into the client experience, will be quickly left behind.

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“

PERSONAL TRAINERS ARE FAST BECOMING MORE LIKE DIGITAL COACHES

In the fitness industry, we are already seeing more Personal Trainers branching into nutrition and wellness, or partnering with experts in those fields. Embracing technology will play a key aspect in the strong forecasted growth in Personal Training.

“Personal Trainers are fast becoming more like digital coaches, you’re not able to just stand there and count to 12 anymore,” says Personal Trainer and Nutrition Coach Cameron Byrnes. Cameron believes technology will enable a streamlined communication and greater accountability between Personal Trainer’s and their clients, as long as they’re equipped to use it.

So it’s good news for the fitness industry and Personal Trainers, as long as they are willing to put in the work to keep up with the advances in fitness technology and client’s broader expectations of an integrated fitness, health and wellness industry.

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SPOTLIGHT ON PERSONAL TRAINING

IVAN SCANELL’S SUCCESS STORY From Financial Planner to Personal Trainer

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Ivan Scannell runs a boutique fitness business and gym, but he wasn’t always in the fitness industry. Five years ago Ivan was a consultant at Commonwealth Bank-owned financial planning company Count Financial. He made the challenging decision to walk away from his well paid, secure job, to completely change his career and lifestyle.

Following a brief flirtation with modelling, Scannell ended up developing a fitness and wellbeing blog with a $9 monthly subscription fee. Scannell, now 31, runs a boutique fitness business with a gym in the inner-city Sydney suburb, Potts Point.

I’ve come a full circle.”

Chief executive of Fitness Australia Lauretta Stace has said Fitness Australia registers around 5000 new fitness instructors a year, many of them, like Ivan Scannell, in their mid-30s who are making a career transition.

While Stace says it is now common for people in business, such as lawyers, stockbrokers and accountants, to teach fitness classes on a freelance basis, she cautions that the industry is competitive. “It’s not easy, it’s like any small business. It does take a while because you have to build a loyal following and there’s a low barrier to entry for outdoor fitness training.”

“I make three times more now, and work half the hours.”

Ivan Scannell has tripled his income after starting his new career in fitness, but he was not motivated by money when he switched paths. “It wasn’t about the money, the money just came to me,” he said.

Despite hostility from peers who believed he was “going backwards” and friends from the finance industry asking “when are you going to get a real job?”, Scannell looked forward to a different lifestyle, leaving behind the long hours and inflexibility of a typical corporate regime.

Scannell, who was on a six figure salary as a financial planning consultant, remembers turning down the offer of more money from his previous employer to stay on, as “a sliding door moment”. He did not want to look back 20 years later and regret the decision to take money over his dream of a better lifestyle.

Now Scannell and his personal trainers coach clients ranging from high profile CEOs to university students.

“I love to train people who are in the corporate world themselves, who are in a bit of a rut. They always put their work and their family first and they’re usually a bit overweight.

“

We spoke with Ivan Scannell about his tips for staying fit and advice he has for fitness professionals.

What is your best tip for staying in shape?

“I have many, however, one of the most important tips would be to define your goals - what do they mean to you, how would you feel having achieved them, set a date. I review my goals regularly,” says Scannell. “Dedicate a small part of your day, it could even be 20mins, where you commit to focused exercise, whether it’s going for a walk or in the gym. This small change, when repeated over and over again, will form new habits, a new rhythm, and build your confidence to maintain consistency as you move through each phase of your training.”

If you could give one piece of advice to other Fitness Professionals inspired by your story, what would it be?

“The number one rule when I train and mentor is for trainers to be passionate! Don’t become a trainer for the money, do it to serve and help others. You have the tools and the ability to transform people both physiologically and psychologically.”

Ivan Scannell – www.ISFit.com.au

SCANNELL LOOKED FORWARD TO A DIFFERENT LIFESTYLE, LEAVING BEHIND THE LONG HOURS AND INFLEXIBILITY OF A TYPICAL CORPORATE REGIME.

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SPOTLIGHT ON PERSONAL TRAINING

5 WAYS

to get more Personal Training clients Ask any Personal Trainer what it is they most want help with in their business, and they are sure to respond – how do I grow my client base and keep them coming back?

Here are 6 ways to get more Personal Training clients and retain your client base.

1. BE WHERE THE ACTION IS Get found by being where potential clients are already looking.

Tap into online directories to make it easy for your clients to find you in the first place. Join and engage in online fitness communities.

media and directories to let potential clients get to know your training style.

4. ENCOURAGE YOUR CLIENTS TO REFER YOU Word of mouth referrals are still one of the most effective ways of growing a PT’s client base. At the end of each session, make

2. GET SOCIAL Choose a social media channel that feels right to you, set up your account and importantly, keep using it. You don’t have to have every social account, champion one or two and start connecting with your potential audience. Look for platforms that integrate social media, such as My PT Connect, and

it your mantra to ask your clients to refer their friends and family. Use platforms that enable referrals. Don’t forget that it’s rare for good service not to be mentioned by a happy client when they are prompted.

5. USE INCENTIVES

enable your clients to refer you easily through their preferred

Offer a referral discount on the first session. Hand out branded

social channels.

merchandise in your local area. Maybe let friends try a session for free. Try adding extra value with a discount on long term

3. KEEP PERSONAL TRAINING PERSONAL Get to know your current clients, ask them about their lives and share your own experiences. Developing a rapport can be

upfront bookings.

6. DELIVER ON YOUR PROMISES

key to retaining long term clients. If you let potential clients

Clients who see great results and feel better thanks to your

get to know you from the first point of contact, you’re already

training, will keep coming back, and will be ambassadors for

a step closer to helping them find their ideal trainer. Use social

your business.

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Author: Brendon Patrick – Brendon Patrick Fitness

into specific phases called mesocycles. Each mesocycle, generally lasting for up to 4-6 weeks, maintains a very specific

Why periodisation methods are vital to achieving

goal where a certain quality (such as general preparation or

training goals.

strength), will be developed to meet the specific needs of a

We can all remember back to the time when we all got bitten by the fitness bug. For me it was unique, as an 18-year-

client, whether their aim is to run their first 5km, lose 5kg or bench press 100kg.

old weighing in at a whopping 62kg and embarking on an

A key benefit of the linear method is that it allows for correct

arduous career in the Australian Army. In my early Army years,

techniques to be learnt under light loads, and allows the

I learned from multiple training methods, but the one thing

body’s joints and ligaments time to prepare for future increases

that has remained consistent is to have a long term training

in intensity and loading. The downside of the method is that

plan. Periodisation became key for my training, and now,

with each transition into the next mesocycle improvements

working as a personal trainer, it has become vital to achieving

from the previous phase diminish.

my client’s goals.

The undulating method operates in waves, as opposed to the

Periodisation commonly involves dividing an annual training

linear method operating in phases. These waves generally last

plan into a series of manageable phases. Each phase can then

for 3-4 weeks, where the volume or intensity increases over

target a specific or series of attributes, to be developed within a

the first 3 weeks and backs off in the 4th to allow for recovery.

set timeframe.

Week 5 would generally start at a higher volume or intensity

Periodization aims to: 1.

Manage Fatigue

than week 1, and then the wave repeats.

Unlike the linear method, undulating periodisation allows

2. Optimise performance

multiple qualities to be trained concurrently. This method is

3.

not ideal for beginners, but with trained clients the regular v

Account for the individual

adjustment in training variables can offer efficient increases in There are two common methods of periodisation: linear

performance, without diminishing short term progress.

and undulating, with conjugate or block training used by

Each method has its strengths and weakness. Most

advanced trainers.

importantly the trainer should consider the clients

Linear periodisation is the classic method and is very effective among beginner trainees. The linear method is broken down

experience, goals and timeframes, when developing an individualized program.

PERIODISATION METHODS A vital tool for PT’s

For Fitness & Wellness Professionals

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SPOTLIGHT ON PERSONAL TRAINING

MAXIMISE your clients personal training sessions According to fitness trainers, during January and February around 15–20% of their clients find that their fitness focus peters out over the following six months. Preparing your clients mentally and physically to get the most out of their personal training sessions will not only help your clients keep their New Year’s fitness resolutions for longer, it will strengthen your client retention rate well into the year.

PRE-CONSULTATION A pre-workout consultation is essential to getting off on the right foot. Encourage your clients to meet with you either in person, or over the phone, before their first session.

• Review their training goals and expectations, with what you know they can realistically achieve. While you don’t want to squelch their enthusiasm, it won’t hurt to remind clients that results take time and dedication.

• Determine what kind of feedback a client needs, such as positive or negative reinforcement. Maybe they respond best to gentle encouragement or they may prefer a stronger communication approach. Making sure your styles fit together is key to developing a satisfied client experience, right from the start.

• You may also want to remind some clients upfront, that you’re not there to be a friend, your there as a trainer.

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DURING A SESSION • Make sure your clients are not flagging due to the basics. Have they eaten, are they wearing comfortable and appropriate clothes and footwear? Are they keeping hydrated?

• Pay attention to your workouts and keep track of your volume and intensity.

• Don’t step out of your level of qualification. Unless you are a certified nutritionist or dietician, as a Personal Trainer, you should not be writing meal plans for clients.

• Encourage your clients to stay focused. If your client loses interest in their fitness, it should be no surprise to see them cancel their training. During sessions, continue to remind clients that they are training for a lifestyle change and not a “quick fix”, and that changes will require a persistent and consistent effort.

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The

‘GOLDEN SPICE’ all runners should be eating

Spicing things up nutritionally proves more than simply

Noted to assist with stiffness, pain and general wellbeing.

flavourful for runners.

Research also shows turmeric could potentially ward off

The exotic spice turmeric, boasts high levels of nutrients, antioxidants and phytonutrients.

For runners they key benefit of turmeric, is its natural antiinflammatory properties. These come from the main active ingredient in turmeric – Curcumin, which has powerful antiinflammatory effects and is a very strong antioxidant.

As runners suffer regularly from high levels of inflammation, including more turmeric in your diet is a natural way to help your body cope with the inflammation, so often suffered by the high impact of running.

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dementia and prevent cancer.

It is important to note that the curcumin content of turmeric is only around 3%. Most of the studies on this spice are based on turmeric extracts, featuring a higher curcumin content than the raw or cooked spice, with dosages usually exceeding 1 gram per day. An extract is recommended to gain the optimum health benefits.

As curcumin is fat soluble, runners may want to take it with a meal with a higher fat content (such as the traditional curry) when including it in their diet, to ensure you best absorb its natural benefits.

10 TIPS

you need to know, when starting a fitness blog

Author: Melissa Sharp – Marketing Eye Brisbane

You’ve heard the success stories and you want to share your fitness insights with the world; but your just not sure you can actually ‘pull-off’ a fitness blog…

If this sounds familiar, read on my friend. Marketing expert Melissa Sharp shares her 10 tips to starting your fitness blog: 1. Let your passion guide you. Many people are scared of putting their name to something as an author. Write about what interests and inspires you. Don’t worry so much about the process, let your passion take the forefront. Odds are, if your writing about something you find of interest, it will also interest and inspire your readers!

2. Don’t worry about the haters. Yes, you may get a few crazies writing something negative, or simply plain looney, as a comment on your blog. It really doesn’t happen as often as you may think. Don’t let it worry you, or take it personally. Simply delete the comment and move on. (However, please do respect people’s opinions, if they are simply different to yours.)

3. Give your posts punchy titles. Not all bloggers are brilliant writers, but all good bloggers know the importance of quickly grabbing attention with a snappy heading.

4. Get social. Sharing your blogs on social media is key to developing and growing your readership. Go on and #brag about your hard work. Be sure to relevant hashtags to your topics and include a couple in your posts when you share on social media.

5. Set yourself a schedule. A blog is most effective when you post regularly. Start slow and build up momentum. There’s really no limit to how often you should blog, but I wouldn’t recommend blogging more than once a day. One blog a week is a great goal to work towards.

6. Be genuine. Sure, promoting brands is great fun and can be lucrative, but don’t lose sight of why people are reading your blogs.

It’s not to read a mountain of sponsorship. Find your own ‘voice’.

Your followers are reading for your insights, your knowledge and the inspiration that you provide. Partner with brands who you genuinely care about.

7. Picture perfect. People love images. Images catch your eye. Images inspire. Always include a good quality image with your blog. Snap them yourself, or invest in a stock photo account.

8. Think short and sweet. It’s a blog, not an essay or a novel. Keep it short. Keep your readers’ attention focused. Ad steering clear of technical jargon and you’re onto a winning recipe.

9. Proof read. Then proof read again. Seriously. Reviewing your work and running a spell check are always necessary. An insiders tip taking a break and proofing your work an hour, or even a day after writing it. Never post a blog before it has been properly proof read.

“

WRITE ABOUT WHAT INTERESTS AND INSPIRES YOU.

10. Integrate your blog into your website. All that knowledge you will share with your audience will help search engines, like Google, spot your website and place it higher in their list of search results.

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F I T NE S S Magazine presented by:

Connecting Australia’s Fitness Community

Join the My Personal Trainer Connect community, developed by fitness professionals, for fitness professionals.

Connect with the industry, grow your business and achieve professional success. www.myptconnect.com.au

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