ISSUE 002 WINTER 2014
INTRODUCTION
12 FAVOURITE RECIPES 18 HALF AN HOUR WORKOUT 22 DAY IN THE LIFE
Healthy eating doesn’t have to be boring No excuses with this 30 min. fat blasting circuit! Spotlight on Facilities Manager, Richard Moon
BRING IT ON
Healthy living: get active, eat well and live your life to the max
TRAINING TIPS GETTING IN SHAPE FOR WINTER
PRODUCT REVIEWS PROJECT SHOWCASE TRIED AND TESTED BY US FOR YOU
THE BEST OF THIS YEAR’S PROJECTS
HOME GYMS Workout in the comfort of your own home
Please call
for a free consultation
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Contents 06 News
An overview of our latest news and events from our Northern and Southern branches.
CONTENTS
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08 Her training tips
How to look amazing this Winter.
09 His training tips
Five Top Tips for Winter Godliness.
10 Recipes
Healthy eating doesn’t have to be boring with this selection of delicious recipes to help boost your training.
12 Food Nation
We talk to James Sadler, co-founder of this social enterprise that inspires people about good food.
13 Success stories
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A look at some of the fantastic results achieved by motive8 trainers and their hardworking clients.
14 Gym & Spa montage
A small selection of some of our most recent projects installed throughout the UK this year.
16 Tried and tested
The latest and greatest products put through their paces.
18 Half an hour workout Our 30 minute fat blasting circuit.
19 How to keep children healthy
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We are firm believers in educating children to embrace a healthy lifestyle.
20 Residential gym montage Highlights from installations recently completed for our client Berkeley Homes.
22 A day in the life
We talk to motive8’s Facilities Manager, Richard Moon, and discover what his day can look like.
23 Head to head
Concept2 vs WaterRower: great pieces of equipment that enable home or gym-based training to improve sport & performance.
24 Home gym montage
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An increasing number of individuals are embracing a healthier lifestyle from the comfort of their own home.
26 The journey of gym and spa design 2014 Follow us as we guide you through an incredible year of gym & spa installations.
27 First look
What’s new on the motive8 shop.
WINTER 2014 M8: LIFE 3
ISSUE 002 WINTER 2014 PUBLISHER
motive8 Limited EDITOR
Kimberley Mead ART DIRECTOR
Paul Godfrey GUEST CONTRIBUTORS
motive8 is committed to delivering the highest quality bespoke health and fitness solutions to our customers. We hope that through our magazine our team of experts can share their knowledge and passion to help inspire you to embrace a healthy and happy lifestyle.
James Sadler, Layla Smith, Katherine Marks and Tom Copeland PRODUCTION
Layla Smith, Kimberley Mead PRINTING
Totum Print Solutions COVER IMAGE
Soleus www.soleusrunning.com
W
inter is here and so too is the second edition of our in-house magazine. Following fantastic feedback on our launch issue, we are pleased to report that m8:Life is now a permanent fixture on the motive8 production calendar. Our inaugural issue was celebrated at a special invitation-only event back in July, photos of which can be found on page 7, and we hope that our second issue is received with equal delight. In this issue we showcase the best of our gym & spa projects from 2014, give tips on how to look your best at this year’s festive parties, offer up more delicious, seasonal recipes, show you the best way to workout in a residential gym and provide advice on how to get children leading a healthy lifestyle. If there is any content that you would particularly like to see included, then please feel free to email us on info@m8group.co.uk. See you next year! Nick Sadler, motive8 Managing Director
Staff Contributors
Aylia Chris Hamilton-Bannis Baird
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Kimberley Mead
Jenny Cromack
Sarah Cleland-Smith
Shawn Mullix
Richard Moon
MOTIVE8 SHOP INTRODUCTION CONTENTS
Our Promise
New Trends, Quick Delivery, Fashionable, Functional, High Quality
Our Products
Gym Equipment, Clothing, Footwear, Nutrition, Spa Products, Home Gym, Yoga, Pilates, Injury Rehab, Packages
WINTER 2014 M8: LIFE 5
News
An overview of our latest news and events from our Northern and Southern branches.
motive8 at the Country Life Fair 2014 In September we exhibited at the inaugural Country Life Fair at Fulham Palace. We were part of the Luxury Island stand, exhibiting alongside Sunseeker London, Bremont, Victor, Aqua Platinum and The Halebourne Group. This was a fantastic opportunity to showcase our home gym design service to a new audience. The event was extremely busy over the weekend and it was great to spend time with the other companies on the Luxury Island; we are looking forward to some exciting collaborations as a result. Fulham Palace was a fantastic venue and the event was packed with activities, plus great food & plenty of champagne!
Sunseeker London Sunseeker London is the leading luxury yacht company, selling the full range of 23 Sunseeker motor yachts from 40ft-168ft. With a Head Office based in Mayfair and offices based throughout the UK, France, Spain, Portugal, Northern Africa and Caribbean, the Sunseeker London Group of companies is committed to a Platinum Award-winning service in customer after-sales and technical support, new boat sales, brokerage and charter.
Bremont Bremont is a British luxury watch brand manufacturing mechanical watches in Henley-on-Thames, UK. It was co-founded by brothers Nick and Giles English in 2002 and has made a substantial impact on the watch industry in a very short space of time. The multi award-winning brand remains true to its original principles of durability, legibility and precision. Bremont also manufactures watches for some of the most exclusive military squadrons around the world and has been influential in revitalizing the British watch industry, which once dominated watch and clock making.
Victor Chartering a private jet can take you wherever your passion lies. Much like setting sail on a private yacht, there is nothing quite like chartering your own plane and controlling your own travel agenda. With Victor you don’t have to buy a jet card or suffer the depreciation of aircraft ownership. Just book and take off in as little as three hours, with a choice from a fleet of over 800 aircraft. Compare quotes
instantly and select the operator and actual aircraft you want to charter before you commit. Their industry-leading flight planning team are always on hand to help. And with a flat 5% fee for all online bookings, their approach is completely transparent, so there are no unpleasant surcharges or surprises, ever.
and their clients’ needs. They tailor their solutions around their lifestyle, thus building trust and lasting relationships. Every Aqua Platinum pool and spa is a symphony of style and quality, and as individual as its owner.
Aqua Platinum
Always tailored to the vendor, their flexible approach to land buying offers more for the land in question. Every home they build is unique; each as individual as its owner, each distinctive, each unquestionably desirable. Every property displays excellence in architecture and finish. Having won awards for their dedication to design and living space - their approach consistently sets and reaches high standards.
Aqua Platinum Projects offer a unique approach to swimming pool design and construction, combining years of experience in the industry with the vast knowledge and expertise that is required to complete projects to exceed the expectations of the client. They have built their reputation around their clients
The Halebourne Group
Tour of Yorkshire 2014 – From tragic to magic! After cycling from London to Cannes in 2013, we decided it was about time we got our bikes out for another two-wheeled challenge. This time we found an event that was being held on much more familiar ground – the Tour of Yorkshire. Hot off the back of the Tour de France Grand Depart, we travelled north to test our legs in the beautiful Yorkshire countryside. We work extremely hard at motive8 and it is a challenge to
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accomplishing something that is outside of your comfort zone. Congratulations Team motive8, we did it! To read the full diary of our epic two day journey, visit our blog. train for endurance events. We successfully completed 180 miles of cycling in 2 days and pushed ourselves to the limits both physically and mentally. It feels fantastic to get that buzz from
NEWS
Summer Showcase On the 9th July we held the launch of our brand new in-house magazine – m8:Life. It was showcased at an exclusive, invite-only event held in Richmond, and was supported by a fashion show displaying our new range of motive8-branded clothing. Attendees were a blend of clients, networking contacts, staff, family and friends, who were treated to hand spas courtesy of our spa partner Temple Spa and the chance to be the first purchasers of our brand new clothing range.
Flipping ’eck!
On Saturday 20th September Lucy Harrison of the motive8 North division completed 1000 tractor tyre flips to raise money for TOM Foundation (take one moment). She completed the challenge in 3 hours 56 minutes, encouraged by fellow staff member Chris Baird who set her the challenge of coming in under 4 hours. Lucy was supported by friends, family, clients and other motive8 team members and also caught the attention of local newspaper, the Yorkshire Post, who came down to film and take photos of her incredible achievement. Lucy has raised an amazing £1,650 for the charity which will go towards offering massive support and education to a lot of young people and help keep our roads safer. If you would like to read Lucy’s gruelling story of the event or find out more about the TOM foundation, you can read her blog at www. m8north.co.uk/blog/ tyre-flip-2/.
WINTER 2014 M8: LIFE 7
HER TRAINING TIPS
8 Top Tips to Look Amazing This Winter Eat clean! We cannot stress how important a clean, healthy diet is to achieving your goals. So cut out any processed or pre-packaged foods. Unless it has run, swum or grown, don’t eat it! If it’s in a box…bin it!
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Sleep……zzzzzz. Lack of good quality sleep will cause an increase in cortisol which in turn causes you to store fat around your stomach….not a good look for that LBD! Aim for a minimum of 6 hours of undisturbed sleep each night.
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Stress. High levels of stress also contribute to an increase in cortisol which is not good if you are trying to shift some stomach flab before Christmas. Incorporate some relaxation into your weekly workout through Yoga or Pilates and also spend some time each day de-stressing through doing something you love – whether it is exercise, cooking, curling up with a book….take some ‘me’ time and relax.
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Water. In the colder months we often find ourselves reaching for a hot cup of tea, however it is essential that you still continue to drink at least 2 litres of water per day. Being dehydrated will make you feel lethargic and less likely to want to exercise. Drink 2 litres of water per day to keep you feeling energised and keep your skin glowing.
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The first 4 tips haven’t even looked at exercise, however it is human nature to get obsessed with the amount of exercise we perform instead of looking at the bigger picture and analysing how our lifestyles may affect our success in achieving our goals. So, make sure you make a conscious effort to stick to the above tips, in addition to including the following workout suggestions in your weekly regime: HIIT….High Intensity Interval Training.. We can never repeat this enough; HIIT is much more effective at blasting fat than steady state, aerobic exercise so instead of going for a run or a cycle, include some intervals into your weekly regime.
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Weights – Ladies, don’t be afraid of the weights in the gym. You will NOT get big and bulky, but an increase in lean muscle mass will leave you svelte, toned and a lean, mean fat burning machine!
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Compound exercises.. When weight training try to include compound exercises in your workout; these are exercises which involve using several muscle groups at once. Exercises such as squats, lunges, press ups, rows.
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Circuit training.. We are big believers in circuit training as you get the best of both worlds – toning and fat burning in one session. There are many fitness fads out there and whilst circuit training may be a bit old school, there is a reason it is still popular… it works!
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As with anything the results you achieve will depend on how much effort you are willing to put in. Go for it and good luck….that LBD will look amazing!
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TRAINING
HIS TRAINING TIPS
5 Top Tips for Winter Godliness
Winter doesn’t have to be the period of piling on the fat and loosing that hard earned muscle. Follow these simple tips to help keep you on track. Increase Your Sets: If you’re looking to add muscle, Winter can be the perfect time. Increase the number of sets per session to 35-40 for 2-3 weeks and overstretch the body. You’ll need a lot more calories! Christmas dinner will just be fuel to your fire!
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Embrace Long HIIT Protocols: Forget the short HIIT sessions now; Winter demands more effort in your training so use the 8s sprint 12s walk for 20minute routine to keep the calories off.
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‘Tis the Season of Compound Lifts: If you’re not including squats, deadlifts, pull ups and some press variation, you’re missing out. To keep the growth hormones elevated in this period of insulin-spiking madness, you’re going to need big lifts. Use the 6-8 rep range to make it most effective.
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Forget Single Set Training: During this period if it isn’t in a superset, tri-set or giant-set you’re not going to burn enough calories in the session. Combine movements to make workouts more effective.
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TEMPO. TEMPO. TEMPO! Don’t worry about the countdown to Christmas; you should be more focused on the count down on your eccentric phase. Use 5-8 seconds in the eccentric (lowering) phase of a lift to generate more lactic acid.
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WINTER 2014 M8: LIFE 9
Food Nation Recipes
Healthy eating doesn’t have to be boring with this selection of delicious recipes to help boost your training.
Cranberry and Pistachio Energy Bites
Makes: 15 balls Preparation time: 10 minutes These are a perfect pick-me-up when you’re craving something sweet over the Christmas holidays! For this recipe you will need… 100g dates, pitted 2 tbsp honey 1 tbsp ground flax seeds 60g rolled oats 60g shelled pistachios 60g dried cranberries ¼ teaspoon of your chosen flavour (for example ground nutmeg or cinnamon) How to make it 1 Put all your ingredients into a food processor and whizz up until it’s all come together. 2 Use your hands to make 15 balls (about 25g each) and put in the fridge to chill. 3 Optional extra: Dip these in melted dark chocolate for a treat!!
A Christmas Coleslaw Feeds: 3 adults Cook time: 10 minutes This is a fruity and refreshing way to get one of your 5-a-day throughout Christmas.
EACH SERVING CONTAINS Calories 180kcal Protein 4.5g Sugars 8.3g Saturated fat 1.8g Salt 0.3g For this recipe you will need… 1 red eating apple 100g red cabbage, finely sliced 100g brussel sprouts, finely sliced 1 small handful of parsley, finely chopped 1 tablespoon of natural yogurt 1 tablespoon of mayonnaise (go for a light version if you want!) 1 lemon salt and black pepper ¼ pomegranate small handful of walnuts
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How to make it 1 Leaving the skin on, finely slice your apple and cut each slice into matchstick size pieces. 2 In a large bowl mix together your apple, cabbage, sprouts and the majority of parsley. 3 In a separate bowl make your dressing with the yogurt, mayonnaise and juice of ½ the lemon and pour this over your salad. 4 Knock the seeds out of your pomegranate and straight into your coleslaw. Do this over the bowl so that all those lovely pomegranate juices go in as well! 5 Roughly chop the walnuts, stirring ¾ of them into your coleslaw. 6 Give everything a really good mix before serving up with a final sprinkle of your parsley and walnuts and wedges of ½ a lemon.
INTRODUCTION
Grilled Goats Cheese Salad Feeds: 3 adults Cook time: 25 minutes A warm salad to start any of those Christmas dinner parties and full of antioxidants with a cranberry and blueberry dressing
For this recipe you will need… Mixed salad leaves (spinach and watercress are great!) 100g round of goats cheese, best to get one with its rind on 1 red onion 50g dried cranberries 30g frozen or fresh blueberries 5 frozen or fresh raspberries 15g sugar 1 tbsp of water
How to make it
1 Slice your round of goats cheese into 3 slices and put these onto a baking tray lined with baking parchment, and pop under a high grill for 5 minutes. 2 Meanwhile, put your dressing ingredients into a saucepan and heat up on a low heat for 10 minutes or until your all your fruit is soft. Whizz this up using a hand blender (or push it through a sieve) to get a smooth puree. 3 Slice your red onion and lightly fry until just starting to soften. 4 Build your dish with salad, goats cheese, onions, a drizzle of olive oil, a good sprinkle of black pepper and your berry dressing.
Poached Pears with Pistachios Feeds: 6 adults Cook time: 1 Pears in a rich sticky sauce are a great healthy (ish) alternative dessert for your dinner parties over the holidays! For this recipe you will need… 6 small ripe pears 1 bottle of red wine (alcohol-free wine works good too!) 200g caster sugar 1 cinnamon stick
4 whole cloves juice of 1 orange 10g pistachios 100g greek style yogurt How to make it
1 Pour the greek yogurt into a shallow container with a lid and put in the freezer at least 1 hour before you start cooking your pears. 2 Peel your pears and cut them in half lengthways.
3 Put the wine, sugar, orange juice, cinnamon stick and cloves into a small saucepan and pop on a medium heat. 4 Add the pears to the saucepan, bring up to a simmer, put a lid on your pan and leave for 15-20 minutes until your pears are soft but holding their shape. 5 Meanwhile, finely chop up your pistachio nuts. 6 Use a slotted spoon to remove the pears to a plate to cool slightly
whilst reducing the red wine sauce. 7 Serve every 2 halves of pear with a scoop of frozen yogurt, drizzle over about 1 tbsp of your red wine sauce and a sprinkle of pistachio nuts. EACH SERVING CONTAINS Calories 295kcal Protein 2.1g Sugars 46.4g Saturated fat 1.2g Salt 0.09g
Rainbow Root Veg Feeds: 8 adults Cook time: 1 hour Brighten up your dinner table with these colourful veggies this winter, and why not throw some of your other favourite root vegetables in too. Just make sure you know what size to cut them into so they all cook perfectly within the same time. For this recipe you will need… 4 cooked beetroot, 1 tbsp balsamic vinegar, 1 tbsp water, 1 tbsp of olive oil 4 carrots cut lengthways, 1 tbsp of honey, 1 tbsp cider vinegar , 1 tbsp olive oil 4 parsnips cut lengthways, 1 tbsp of olive oil 250g sprouts, 1 tbsp sesame seeds, 1 tbsp soy sauce, 1 tbsp olive oil 1 bulb of garlic
How to make it
Pre-heat your oven to 180°c. Prep all your veggies and put each of them into their own mixing bowl. 3 Simply add each of the dressing ingredients to the correct bowl of veggies and mix everything together until all your veg is coated. 4 Pour your veg into a roasting dish to make your rainbow, dot some cloves of garlic in between all your veg with the skin on as this will prevent it from burning. 5 Get it into the oven for 35 -45 minutes until everything is crispy and smelling delicious! 1
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EACH SERVING CONTAINS Calories Protein Sugars Saturated fat Salt
81kcal 2.7g 7.2g 0.4g 0.4g
WINTER 2014 M8: LIFE 11
Food Nation: Inspiring people about good food Food Nation (www.foodnation.org/) is a social enterprise providing hands-on cooking and growing courses to schools, businesses and communities across Newcastle and the surrounding area. Their vision is ‘inspiring people about good food’, recognising that inspiration comes not only from providing the knowledge about food and nutrition,
but providing a comfortable, equipped environment in which to independently learn, grow confident, and reconnect with and get wise about food. motive8 have long admired Food Nation’s ethos and dedication to the cause and are exploring ways in which to develop the partnership to enrich motive8’s nutritional education across various services.
JAMES SADLER BIOGRAPHY James is the co-founder and Managing Director of Food Nation. Brought up in a family run restaurant near York, he was inspired and taught how to cook by his father up until he left the family business to go to university. In 2005 James graduated with an honours degree in Food and Human Nutrition from the University of Newcastle. Straight after graduating, James was motivated to set-up a new project to improve the diet of school children in disadvantaged communities in the East End of Newcastle. He raised £250, bought juicing equipment and opened a fresh fruit smoothie bar in Walkergate Primary School. Two years later he successfully opened a further eight smoothie bars and teamed up with a dairy in County Durham to open primary school milk bars across the city. The project was becoming regarded as one of the up and coming food, nutrition and health organisations in Newcastle and was awarded contracts by Newcastle Primary Care Trust and City Council to develop its work. Nine years after initially setting up Food Nation the orgainsation received national recognition. In 2013 it was highly commended by the Royal Society for Public Health, awarding a ‘Health and Wellbeing Award’ in recognition of achievement in implementing health promotion and community wellbeing strategies. The RSPH stated the following:
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“Food Nation is an empowering, creative and joined up organisation which has established a commitment to the health and wellbeing of vulnerable communities in Newcastle. Its community engagement strategy is to be commended for its innovation and authenticity.” In addition to his professional work with Food Nation James is also studying towards an MSc in Food Policy at City University, London. His dissertation is focusing on what government policy can do to improve fast food takeaway restaurants. Inspired by his Masters, James has undertaken and been responsible for leading the initial development and delivery of
Newcastle’s first ever food focused partnership – Food Newcastle (www.foodnewcastle.org). Food Newcastle is a cross-sector partnership of organisations and businesses who jointly recognise the pivotal role food can play in driving positive social, economic and environmental change across Newcastle and beyond. In January 2014 Newcastle was chosen as one of only 6 UK cities to receive support from the Sustainable Food City Network and the Esmee Fairburn Foundation to develop this work further over the next 3 years. James has also secured a place at the prestigious London School of Social Entrepreneurs (SSE). Its mission is to address inequalities and social exclusion by supporting social entrepreneurs to transform their talent into real social outcomes, in the form of sustainable solutions to poverty and disadvantage in communities. It does this through the use of action-learning based programmes of personal and organisational development. SSE supports individuals to realise their potential and to establish, scale and sustain, social enterprises and social businesses across the UK, Australia, Ireland and Canada. James loves all sport (playing and watching) and is training towards competing in a triathlon next summer as well as numerous cycling sportives with his brother and other members of the motive8 team.
NUTRITION SUCCESS STORIES
PT SUCCESS STORIES
Personal Training Success Story A look at some of the fantastic results achieved by motive8 trainers and their hard-working clients.
DONNA ELY Trained by Jenny Cromack In January 2014 Donna joined one of the Wellness Groups we run for a corporate client. She had decided no longer did she want to be the size she was and 2014 was the year to do something about it and boy has she done just that! Donna was a stereotypical newbie to motive8. She went to the gym and did tonnes of steady state cardio, thinking this was the best way to lose weight (after all, the Cross Trainer was telling her she burned 300 calories per half hour so it must be right!) and followed a diet which she thought was pretty healthy but didn’t realise that the amount of processed foods and unhealthy carbs she was eating was hampering any kind of weight loss she desired. I’ll be honest, I was confident
that with the correct education I could easily change these habits and get good results but the biggest obstacle I faced was that Donna told me she didn’t like a lot of different foods (and she didn’t seem willing to try anything or change this!) and therefore she would ‘give the Wellness Group’ a few weeks and see how it went…..oh how I wish I had recorded that conversation and could play it for her now! Donna is a now a different person, not just in the way she looks but also in her attitude towards food and exercise, in fact her whole lifestyle. For Donna, this isn’t a quick fix, it’s a lifestyle change and at motive8 North that is what we believe our nutritional plan is….something which can be sustained in the long term,
leading to maintenance at a weight or dress/waist size you are happy with rather than yo-yo’ing up and down. As part of the Wellness Group we have a group personal training session to give everyone who attends the chance to try exercises and training methods they may never have used before, and in Donna’s case this has worked a treat, changing her training from steady state training to include weights and interval training. So, apart from now being able to fit into one leg of her old pair of trousers, what else has Donna achieved? Since 08.01.14 she has lost 2stone 7.2lb and 31.25 inches which is immense. Donna started life with motive8 as a size 16 and is now a size 10. Well done Donna!
BRIDAL PT As your wedding day approaches most brides will start to think about getting in shape so that they feel amazing as they walk down the aisle. But from our experience it’s not just about looking great on your big day but also about feeling confident in your bikini on your honeymoon. Most people assume that bridesto-be only want to work on sculpting their arms and banishing their back fat, but there are many women who want to work on firming their thighs and butt and reducing their love handles for their honeymoon. In addition to looking and feeling fantastic on your big day there are other benefits to working out and following a healthy diet in the lead up to your wedding. 1 As you eat more healthily and drink more water the condition of your skin and nails will improve. 2 Making some time to exercise will give you some ‘me time’ and help you de-stress. 3 More exercise will help you sleep better reducing dark circles and bags under your eyes. 4 E xercising and eating well will give you more energy ready to tackle that wedding ‘to-do’ list with gusto! Whatever your motivation to get in shape for your wedding, motive8 can help you achieve your dreams through a combination of exercise, nutrition and overall healthy lifestyle choices. You can find a full exercise regime and nutritional plan on our blog.
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THE COURTHOUSE, THE EXCHANGE, TUFNELL PARK 2014 has been an incredible year for motive8, with gym and spa installations taking place all over the UK. Here is just a small selection of some of our most recent projects, covering student accommodation, residential developments and on-site corporate facilities.
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GYM & SPA MONTAGE
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Tried and tested The latest and greatest products put through their paces The Kettlebell
GOBLET SQUAT Main muscles that are worked: Glutes, legs, Level: Beginner
by Shawn Mullix motive8 Personal Trainer The Kettlebell has become a widespread piece of gym equipment for outdoor fi tness, gym-based classes and individual training sessions. Not all gyms will have them yet, however they are the epitome of functional training and raw strength equipment in the fi tness industry and are a wonderful item for Personal Trainers to carry around too! The best way to describe a kettlebell would be a cannon ball with a handle - made out of solid cast iron, the simplest pieces of fi tness equipment are often the best and this is most certainly one of them. I would highly recommend the kettlebell as a training tool because of its versatility and the unlimited number of exercises you can perform with it. SOME OF THE BENEFITS OF USING KETTLEBELLS AS PART OF YOUR TRAINING INCLUDE: • Kettlebells are available in a wide selection of weights and sizes - anything from 2kg through to 50kg or even 70kg! This variance in weight allows for great progression over time for any individual and makes any given exercise movement safe to perform. This works very well when training people of different levels of experience and strength in a group setting. • You can design a kettlebell-focused workout - by using minimal equipment, in some cases just one kettlebell, you can train the whole body effectively which is ideal for home-based workout programmes or a client who just wants to add an extra session into their gym-based schedule or sessions with a personal trainer. • Kettlebells can be used safely using a single arm to perform unilateral movements or with two hands performing bilateral movements - there are also many exercises that can be performed without loading the spine or other joints like you might with a barbell, and you can easily perform functional daily movement patterns too. • You can perform high repetition sets of many exercises; one for example that will blast body fat and at the same time develop whole body strength is the Russian Kettlebell Swing. Kettlebells can be swung around and lifted in various ways to engage the whole body during a workout. They are also perfect for isolating specific muscle groups.
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HOW TO PERFORM: To perform a goblet squat take the kettlebell in both hands on the handle with an underhand grip on the part of the handle that stands up from the main ball. Holding the kettlebell close to the body at chest height, start standing straight and squat down to parallel, to complete a full goblet squat you should break parallel and complete an “arse to grass” squat. The size and shape of the kettlebell will allow you to do this easier than a conventional barbell squat and still maintain a safe posture! Once at the bottom of the squat, stand up to straight and squeeze the glutes at the top of the movement.
Three Challenging Exercises to test your whole body fitness using kettlebells: RUSSIAN KETTLEBELL SWINGS Main muscles that are worked: Shoulders, back, hips, glutes, legs Level: Beginner
HOW TO PERFORM: To perform a good quality kettlebell swing, stand up straight, with feet a bit wider than hip-width away from each other. Take the handle with hands, palms face down and arms in front of the body. With a slight bend in knees, drive the hips back, and lower the body— to just above a parallel squat height. Then, using a smooth, fluid but powerful action, drive the hips forward while swinging the kettlebell, at the same time keep the glutes and core engaged. The action should come from the hips and glutes!
KETTLEBELL PRESS UP AND SINGLE ARM ROW Main muscles that are worked: Chest, upper back, core, shoulders, triceps and biceps Level: Intermediate HOW TO PERFORM: To perform take 2 kettlebells of the same size, and using the handles get into a press up position, perform 1 press up. Once you have pressed back up to straight arms you then lift one kettlebell up by driving the elbow up taking the kettlebell alongside the chest then lower slowly with control. Once this has been performed repeat the press up and then lift the opposite elbow and kettlebell as you did the first. Throughout the movements you must maintain a solid core posture. To make this movement easier lower the kettlebell weight or perform a modified press up (on the knees).
PRODUCT REVIEWS
Huma Gel by Tom Copeland Aspire PR & Marketing PR Consultant and Pro-Cyclist
There is a wide range of energy gels available from different manufacturers but very few offer a 100% all natural punch of energy – this is what HÜMA gels have achieved with their flavorsome energy gels. The HÜMA Gels currently come in four different flavours: Strawberry, Apple and Cinnamon, Blueberry and Mango. The gels are made unique by their 100% real food ingredients, with fruit combined with Chia seeds providing a steady energy release. I tested the gels out on the commute home and was pleasantly surprised by firstly the consistency – often a problem with energy gels that are far too glutinous – and also the fresh taste. Never before have I had a gel on a ride and it actually tasted like real food! For me, that was their best point, even if they do come in slightly pricier than the other mainstream brands.
RATING
On Cloud Running Shoe by Kimberley Mead motive8 Gym Design Coordinator and newbie Triathlete I’ve been running in On shoes since they launched back in 2011 so have always been a huge fan of the brand. I’m only an amateur runner but have always struggled to find trainers that don’t rub my arches and heels or give me blisters. The first day I ran in a pair of Ons I literally never looked back. After 3 years of buying the same On model, I was intrigued when they launched their latest model, the Cloud. It looked much more like a casual training shoe than a traditional trainer, fashionable yet still clearly sporty. The trademark ‘clouds’ were still on the sole too, albeit a new version and more of them. In On’s own words, the Cloud is “built from Zero-Gravity foam, uniting ultimate lightness with the superior cushioning of 16 hollow pods for a soft landing” (compared to the 13 cloud pods on the
Monster iSport by Katherine Marks Aspire PR & Marketing Work Experience Going through a number of headphones trying to find a pair that best fits my needs is a near impossible task. Having small ears I often find headphones very uncomfortable and have to opt for over the ear types- although these can be cumbersome and restricting. The Monster iSport Strive Headphones pleasantly surprised me with their simplicity and effectiveness. Providing three different sizes of SportClip attachments meant I found a size that fitted securely. This delivered comfort when running and horse riding where clip headphones and over the
Cloudsurfer model I’m used to). Seriously lightweight, the Cloud provides protection and comfort where others only offer lightweight. In other words: stripped down to the bare maximum. The idea is to run with ultimate lightness supported by intelligent cushioning. As a fairly heavy-footed runner I found the Cloud a very different experience. They do feel much lighter on your foot which is refreshing however I did notice a definite change in sensation compared to the original pods on the sole. For people who are
light on their feet I think these are fab, but for me I think I need the heavier cushioning. I will however be investing in a pair to wear when I’m out and about and have lots of walking to do. They are so comfortable and look lovely.
RATING
ear headphones would have hindered performance. As well as comfort the audio performance of the headphones was also of a high standard. The SportClip with an ear tip provided a snug fit and also cut out sufficient outside noise. Therefore making the audio quality as good as deep in the ear headphones without the discomfort. Overall, the headphones were very effective and definitely worth the money.
RATING
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TRAINING TIPS
Half an hour workout Stuck for time for a workout in the gym? No excuses with this 30 minute fat blasting circuit! All you need is a pair of dumbbells and a stability ball.
WARM UP
Choose a machine such as the rower or cross trainer, both of which provide a total body warm up. Work at around 60% effort level for the first three minutes, and then gradually increase for the next two minutes.
1
Circuit
Move from exercise to exercise as quickly as possible. Repeat the circuit x3.
4
BURPEES x12-15
6
STABILITY PRESS UPS X15
STABILITY BALL HAMSTRING CURLS X 15
DUMBBELL SQUAT & SHOULDER PRESS x12-15
7
STAR JUMPS x15
2
9
8
STABILITY BALL PLANK x30-60 SECONDS
3
POWER SQUATS x10 12 CURLS x16
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5
ALTERNATING LUNGES & BICEP CURLS x16
10
TRICEP OVERHEAD EXTENSIONS x12-15
BENT OVER ROWS x12-15
COOL DOWN Three minutes light intensity on the cross trainer.
STRETCHES Stretch each major muscle group x 20-30 seconds.
TRAINING
How to keep children healthy
At motive8 we are firm believers in educating children to embrace a healthy lifestyle this from happening is eating/drinking healthy and completing exercise regularly. Exercise can take many forms, but the best form of exercise is one that your child will enjoy. Try a new sport this winter, go to a sport-specific holiday camp or take a trip to the park. All of these activities will keep your child active as well as stimulating their brain. Team sports such as football, basketball or netball are a good way to help your child build social skills, test their tactical skills and generally keep active. To support this healthy lifestyle children are advised to sleep for 8-10 hours so it gives time for the body to repair itself and grow whilst you’re asleep. This is why at motive8 Coaching our sporting squads run right the way through the school holidays, as we know how important it is that children stay happy, healthy and active.
HEALTHY EATING PLATE Use healthy oils (like olive and canola oil) for cooking, on salad and at the table. Limit butter. Avoid trans fat.
The more veggies - and the greater the variety - the better. Potatoes and French fries don’t count.
Eat plenty of fruits of all colours.
HEALTHY OILS
VEGETABLES
FRUITS
WATER
WHOLE GRAINS
HEALTHY PROTEIN
Drink water, tea or coffee (with little or no sugar). Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day). Avoid sugary drinks.
Eat a variety of whole grains (like whole-wheat bread, wholegrain pasta and brown rice). Limit refined grains (like white rice and white bread). Choose fish, poultry, beans and nuts. Limit red meat and cheese. Avoid bacon, cold cuts and other processed meats.
(Source: Harvard School of Public Health)
In order to live a healthy lifestyle you must be careful of what you eat; as the saying goes ‘you are what you eat’ and this applies to all age groups, from children through to adults. Eating healthy will help the growth of bones, muscles, internal organs and body systems so it’s very important to consume the right amount and type of food every day. The amount of water in a human body ranges between 50% - 75% depending on your age and gender. This means that more than half of your body is made up of water. This is why it is advised by doctors that we drink around 2 litres of water a day to keep our water levels balanced in our body. Another important point is that children should complete at least 60 minutes of aerobic exercise every day. Obesity is a huge problem and the way to prevent
Promotion: motive8 Street Dance Classes audition for our motive8 street dance squad.
Our motive8 street dance clubs have been successfully running in schools for over 4 years and here at motive8 we are very proud of that. We have even created our own street dance squads to showcase our more advanced dancers through competitions and performance shows and are always on the lookout for new,
talented dancers. We hold auditions for the street dance squad every term. In the main parts of our sessions we look at diverse styles of street dance, from locking and popping to waving and break dance; the children get the opportunity to learn new and exciting routines and have the chance to
THE SQUAD CATERS FOR TWO LEVEL GROUPS: Beginners - First time dancers will have the opportunity to develop and understand rhythm and learn simple dance routines that will progress as their skills improve. They will acquire a basic understanding of all street dance styles. Advanced - Your sessions will allow you to express your own dance style and put that into new dance routines. We will look at all types of street dance including
EMAIL COACHING@M8GROUP.CO.UK OR VISIT M8COACHING.CO.UK FOR MORE INFORMATION break dance, where your strengths will improve every week. Our street dance clubs are a great way to boost confidence, make friends, keep active and unleash your creative sides. If your child is always dancing around at home and learning the next best moves from groups like Diversity and Flawless, why not bring them along to our street dance clubs to put those moves into practice?
“Dance like there’s nobody watching.” William W. Purkey
motiv Street Daen8c Sessions e
Day: Every Tu esday Time: 5pm to 6pm Location: St Mary’s University Tw ickenham, Strawberry H ill (in the main st udio)
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BERKELEY Berkeley is renowned for creating award-winning homes that exceed expectations on every level. At motive8 we are very proud to be a part of that process, bringing first-class fitness facilities to a number of their projects nationwide.
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RESIDENTIAL GYM MONTAGE
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A Day
Life
IN THE
Richard Moon, who recently celebrated his 10th year at motive8, is motive8’s Facilities Manager, in charge of maintaining all of our clients’ gyms, pools and spas to ensure they remain in working order at all times. From planned quarterly services to emergency response call outs, one thing is certain, no one day is the same and that’s the way he likes it!
6:00AM Up early to beat the traffic, which is a massive drain on time doing this job. First call – set up the installation team for an install in Central London. This includes taking the team through method statements and induction to site to ensure all equipment goes in effectively and safely. We finish off by going through the design plan and leave the supervisor with the team to get on with it.
8:30AM On to see a Property Manager at a residential development in East London. We meet to make sure the residents are happy with the gym and discuss the need for more inductions and the potential of staffing the facility as the gym is getting much busier now all flats have completed.
10:30AM Meet members of staff on site for training on gym maintenance and procedures and latest advice from manufactures on servicing and fault finding.
12:30PM Visit a corporate client in Bank and carry out maintenance on all equipment to ensure their
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RICHARD MOON motive8’s Facilities Manager
Weekly maintenance of pool, spa, steam and sauna and supply of chemicals along with gymnasium maintenance. This is a massive growth part of the business as word goes around of our professional service and competitive pricing. We now have over 3 full-time pool engineers working for us. gym is kept in the best condition, ensuring minimum break downs and ticking all the health and safety boxes.
2:30PM Visiting a residential site to walk through a residential leisure facility to provide a quote for weekly maintenance of pool, spa, steam and sauna and supply of chemicals along with gymnasium maintenance. This is a massive growth part of the business as word goes around of our professional service and competitive pricing. We now have over 3 full-time pool engineers working for us.
3:30PM Back to site install to sign off part one of the installation with install team and client’s site manager. All the main equipment has been installed and placed into position - phase 2 will be
final placement of equipment, inclusion of free weights and stretching area and tuning of AV ready for the first inductions to be given to residents moving into their brand new flats with a new state of the art gym next week.
4:45PM Travel back home to reply to e-mails that have come through during the day and carry out administration such as renewal contracts, works quotes and parts orders.
5:45PM Walk to pick up my nearly two year old daughter from nursery which is a great end to a pretty hectic day. Tomorrow is training based as myself and engineers are being trained by an air handling manufacturer and pool chemical dosing supplier.
A DAY IN THE LIFE HEAD TO HEAD
Concept2
vs WaterRower
Great pieces of equipment that enable home or gym-based training to improve sport & performance
SUITABLE FOR HOME & COMMERCIAL USE? Yes
SUITABLE FOR HOME & COMMERCIAL USE? Yes
MODELS AVAILABLE 3
MODELS AVAILABLE 9
PERFORMANCE MONITOR Yes
PERFORMANCE MONITOR Yes
STORAGE The rower features a quick-release framelock mechanism, so you can easily separate the machine into two pieces for storage. Caster wheels on the front foot allow you to roll the fully-assembled machine into position.
STORAGE With its compact frame, the WaterRower stores conveniently on end simply and easily when not in use.
FLYWHEEL AND DAMPER The indoor rowers respond to your effort on every stroke, so you are in full control of your exertion and resistance at all times. The spiral damper allows you to easily adjust the airflow to the flywheel, so you can change the feel of the stroke to suit your preference. The flywheel design minimizes noise while maximizing a smooth feel. CONSTRUCTION The nickel plated chain: looks good and works hard. The nickel plating allows for longer periods between oiling, so, even if maintenance isn’t your strong suit, the rower will still feel silky smooth during your next workout. Stainless Steel Track: the aluminium monorail is capped with a stainless-steel track to ensure a smooth, gliding seat movement. ADJUSTABLE FOOTRESTS AND ERGONOMIC HANDLE The adjustable footrests allow for quick and easy sizing. (Footrests accommodate a wide range of shoe sizes.) The comfortable, ergonomic handle features a 10 degree bend that allows you to row with a natural arm and hand position.
PATENTED WATERFLYWHEEL The WaterRower’s patented WaterFlywheel has been designed to emulate the dynamics of a boat moving through water. In doing so it is unequalled in the nature of this replication. CONSTRUCTION WaterRower’s wooden models are handcrafted from a selection of the world’s finest hard woods (Ash, Cherry, Walnut, Beech and Oak). Each model is hand finished and coated with Danish oil giving it a deep penetrating lustre. ADJUSTMENTS The heel rest has been designed to be adjusted for maximum comfort. The foot strap is designed to cross the foot at the pivot point of the toes (the ball of the foot). This should enable the heel to be raised off the footboard as the user comes forward with each stroke. The heel rest can be easily adjusted to accommodate different users by pressing the button between the foot straps and moving the footpads.
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CORPORATE GYMS
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It is widely accepted that people who take regular exercise and maintain a healthy lifestyle are usually more motivated and energised. Subsequently, the provision of health and fitness facilities in the workplace brings benefits for both employer and employee.
CORPORATE & HOME GYMS
HOME GYMS An increasing number of individuals are adding value to their homes and bringing convenience to their busy lifestyles with a state-of-the-art home gym.
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THE JOURNEY OF GYM & SPA DESIGN 2014 June
The Exchange, Residential Scheme, Notting Hill Housing Group, South London
May
●
November
● Charterfield Homes,
Home Gym, South West London ● David Kingsley Personal Training, Commercial Gym, West London ● Tudor Capital Europe, Corporate Gym, Central London 765 Finchley Road, Residential Scheme, Affinity Sutton, North West London ● Admiral Quay, Residential Scheme, Allied Developments Ltd, Southampton
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September
August
● Fulham Reach, Residential Scheme, St. George, West London ● Private Equity Firm, Corporate Gym, Central London
December
● GWQ International House, Residential Scheme, Barratt Homes, West London
Residential Scheme, Notting Hill Housing Group, North London
July
●
April
● Folio,
●
March
Queensland Road, Residential Scheme, Barratt Homes, East London ● Elektron, Residential Scheme, Barratt Homes, East London ●
Racefit, Commercial Gym, New Astley Club, Newmarket ● Tufnell Park, Residential Scheme, Greystar, North London
October
● One Tower Bridge,
Residential Scheme, Berkeley Group, Central London ● Private Client, Home Gym, Hertfordshire ● Private Client, Home Gym, South London
● The Courthouse, Residential Scheme, Barratt Homes, Central London ● Roman House, Residential Scheme, Berkeley Group, City of London
FIRST LOOK
First Look What’s new on the shop
motive8 t-shirt As the ultimate workout top, the breathable material in this top is designed for comfort & for keeping you cool whilst training. Able to withstand endless washes, the bright colours never fade, allowing you to train in style in a fashionable yet functional top. And the best thing is you’ll get no dark sweat patches!
motive8 Beanie
The motive8 slouch beanie is the ideal accessory for keeping in the warmth when doing outdoor exercise in the cooler winter weather. The soft material combined with comfortable fit ensures that the only thing you need to worry about when training is how fast you can go, not how cold it is outside!
Medicine Balls
Cross Training Mini Cube
Our extensive range of medicine balls are perfect for circuits and functional training. The premium quality textured rubber surface provides for excellent grip whilst the rubber weighted centres deliver great balance. Available in 1kg increments up to 10kg, they are great for circuit training with larger groups as well as functional training exercises such as lunges, overhead reaches, single hand drills like a medicine ball swing as well as exercises that require a strong grip, such as fast standing rotations.
With three plyometric box height options in one simple box, the cross training mini cube offers a wide selection of training options via its strong, sturdy construction. Constructed from 18mm birch plywood with a high gloss lacquer finish, it features multiple handle options for ease of movement and change of height. It is easy to stack for storage and can be used at 3 different height options – 400mm – 500mm – 600mm. Comes with a 3 year guarantee.
Temple Spa ‘Cherish the Love’ Aromatic Candle
This nurturing aromatic candle with rose, pink peppercorn & ginger will fill your space with love. This specially handcrafted candle has been created to uplift, nurture and balance. Perfect to furnish you and your room with warmth and comfort.
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