4 EXCLUSIVE INTERVIEWS
2 UNIQUE RECIPES
us s s rio ne se t fit ou ab
5 NEW WORKOUTS
PERSONAL TRAINER |
EXCLUSIVE
DISCOUNT
OCT 2016
CODES INSIDE!
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Go Beserk GET TOUGH WITH THE VIKING METHOD
Light, Camera, (MA)Action serious about fitness
MASIE EMMERSON TALKS MIXED MARTIAL ARTS FROM BEHIND THE CAMERA
TRAINING SUCCESS Enhance your performance by keeping your goals in mind
WHAT’S REALLY IN YOUR SHAKE? Neat Nutrition explain the process of creating protein powder
THE ULTIMATE OJ Go sober for October with Macmillan
GET ‘SNAP’ HAPPY
PANICOS YUSUF
Boost your business with Snapchat
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OCT 2016 £3.99
One of the biggest names in British Muay Thai shares what it takes to become a champion
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Experts HELLO,
Mollie Millington
Known as ‘The Happiness Personal Trainer,’ Mollie is a London-based personal trainer who offers in person and virtual training support. Her clients tend to be women aged 30+, who are looking to start exercising for the first time.
Tom Godwin
AND WELCOME TO OUR OCTOBER ISSUE!
Ben Rawlings
T
Janak Patel
This month we’ve interviewed Australian boxing champion, Lauryn Eagle (page 30) to talk about the dedication to training and nutrition that is required to reach, and stay, at the top. Inspired by this, I headed to Grange Fitness Performance, to put myself through a boxing workout (page 26).
Jem Drew
In the nutrition section, we delve into the world of veganism. Personal trainer Ben Rawlings shatters the misconceptions around the vegan diet, by proving that you can still train for a gruelling fight without the need to eat meat (page 46).
Tom is the managing director of Foresight Fitness Services. He specialises in exercise referral and corrective exercise, helping other personal trainers improve their business.
Personal Trainer Ben Rawlings has worked in the industry for 6 years, helping many individuals ranging from those who want to improve aesthetically to those wanting to manage chronic conditions.
Janak Patel is an online personal trainer, digital fitness marketer and the author of the book ‘Fitness Evolution: The Personal Trainers Guide to Ultimate Profit & Success in the Digital Age’.
Founder of SpaFitnessUK, Jem Drewis is a freelance personal trainer as well as a Chartered Engineer, British waterski coach and business mentor.
his month, I am excited to share with you our MMA edition, which in turn is also my first edition as Editor. As a former personal trainer myself, the desire to inspire and educate fellow fitness enthusiasts is something that has always resided with me. Being able to call myself an editor of a fitness magazine allows me to do just this, whilst bringing my interests, both fitness and writing, together. It’s a great feeling.
Looking for a different way to stay fit? Champion King Gayle demonstrates a dynamic approach to Muay Thai training that will guarantee a full body workout (page72).
Martin Hutton
The ‘Guerilla Coach’ is a transformation specialist, author of ‘Transform Your Body: 12 Weeks To A New You’ and helps his clients completely change their attitude towards food and exercise.
Ed Howes
Ed Howes is a senior Physiotherapist for the NHS and privately. Ed works in accident and emergency treating acute conditions and was the lead Physio for one of the largest youth rugby clubs.
Finally this month, we investigate how you can use your much-loved social media channels, Snapchat and Instagram, to really boost your business (page 84 and 88). I hope you enjoy reading this issue, as much as I have enjoyed piecing it all together!
Emily @PTMagazine |
/PTMagazine | www.ptmagazine.co.uk
PUBLISHER Myles Davies | EDITOR Emily Cotton emily@ptmagazine.co.uk | DESIGNER Joanna Darmochwal joanna@lemontreecreative.co.uk ADVERTISING SALES MANAGER Samira El Henavy samira@ptmagazine.co.uk | GENERAL info@ptmagazine.co.uk ACCOUNTS Laura Green laura@lemontreecreative.co.uk PUBLISHERS: Lemon Tree Creative Ltd, 93-95 Fore Street, Ipswich, Suffolk IP4 1JZ IMAGERY: Some images in this magazine are provided by Shutterstock. www.shutterstock.com COMPETITION T&Cs: Competition open to residents of the UK only except employees and relations of the publisher. All entrants must be aged 18 or over. One entry per person. Only complete entries will be counted. Prizes subject to suppliers’ terms and conditions, and cannot be exchanged. Winner agrees to have their name and town printed in future issues
to promote the prize winners. Editor’s decision is final. PLEASE NOTE: Points of view expressed in articles by contributing writers and in advertisements included in Personal Trainer Magazine, do not necessarily represent those of the publishers. While every effort has been made to ensure the accuracy of information contained in Personal Trainer Magazine, no legal responsibility will be accepted by the publishers for incidents arising from use of information published. All rights, including moral rights, reserved.
COPYRIGHT: No part of this publication may be reproduced, stored in a retrievable system, or transmitted in any form or by any means without the prior written consent of the publishers. © Lemon Tree Creative Ltd
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CONTENTS PT_2016OCT_CONTENTS.indd 6
INSIDE
THIS
ISSUE REGULARS
8 FITNESS FOCUS
The latest news and updates from the world of fitness
21 NEW KIT IN TOWN The latest fitness fashion, handpicked for you
26 INJURY SPOTLIGHT
How to deal with nonspecific lower back pain
32 PRODUCT PROFILE Your gym bag essentials
FEATURES
12 PANICOS YUSUF
What does it take to be a champion?
16 MASIE EMMERSON
Co-Director at MAAction talks capturing fights on camera
22 LAURYN EAGLE
The Australian boxer discusses the training and dedication it takes to be champion
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SUBSCRIBE! Head to page 48!
WORKOUTS
56 THE GUIDE TO GETTING BIGGER
What is the best rep range to build muscle?
60 MASTERING MUAY THAI
A dynamic approach to martial arts training
64 ROLL WITH THE
PUNCHES
Investigate the benefits of boxing
70 GO BESERK
Gain both inner and outer strength with The Viking Method
NUTRITION
43 FOOD FOCUS
Pumpkin proves to have more potential than just being a Halloween decoration
47 RAMP UP YOR JUICE
Neat Nutrition explain the creation process of protein powder and share an exclusive recipe
51 MY VEGAN VENTURE
Ben Rawlings shatters the misconceptions around following a vegan diet
54 FIGHTER’S FUEL
Sulston’s Kitchen share their expertise on nutrition for Brazilian Jiu Jitsu fighters
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PT BUSINESS
80 BLOGGING FOR
BUSINESS
Grow your personal training business by writing
82 GET ‘SNAP’ HAPPY
Use Snapchat to benefit your business
86 UNCOVERING NEW CLIENTS
Generating leads to gain potential clients
90 INSTA-BIZ
Explode your business with Instagram
EXCLUSIVE
DISCOUNT CODES INSIDE
+PLUS
MUCH MORE
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fitness focus
Fitness FOCUS
FIND OUT ALL YOUR FITNESS RELATED NEWS AND UPDATES HERE. HAVE SOMETHING TO SAY? EMAIL INFO@PTMAGAZINE.CO.UK
PT Playlist
© Milly Smith
This month we’ve put together the best songs for your cool down and stretch session
CHARITY ROWING TEAM
SET TO CROSS
THE ATLANTIC In December 2016, Row for James will be taking on the biggest challenge of their lives, rowing across the Atlantic Ocean unassisted, with just each other as company. This feat will be taken on in aid of the James Wentworth-Stanley Memorial Fund to raise awareness for depression, anxiety and suicide in young people and in particular young men. The captain of the team, Harry Wentworth-Stanley, lost his brother James to suicide at the tender age of 21. Ever since he has been on the lookout for a challenge to mark the tenth anniversary of James’s death and one which would live up to his brother’s outgoing and adventurous side. The Talisker Whiskey Atlantic Challenge is a test of mental and physical endurance, where 20 teams from around the world compete to cross the North Atlantic in the fastest time. Row For James have set themselves the target of winning this year’s race and will be competing in the very same boat rowed to victory by ‘Ocean Reunion’ in the 2015 race.
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However, the challenge doesn’t just start with the row. Row For James have embarked on an intense physical training schedule, juggling their day-to-day jobs with morning and evening sessions to prepare their bodies for over a month of relentless rowing. Added to the physical are the more technical aspects of their preparations, including rowing technique, navigation and safety. They are training with Angus Barton, who was part of the winning Ocean Reunion team in 2015/16 (completing the row in a record 37 days), at The Kensington Studio. ‘Initially the primary focus of training is to ensure appropriate motor control of the abdominals and glutes. The secondary focus is to alleviate any movement errors caused by muscular tightness or previous injuries,’ explains Angus. ‘The first phase of strength work then begins. The final part of the programme will be mass gaining as, on average, ocean rowers will lose more
+ + + + + + +
Disclosure feat. Sam Smith – ‘Latch (DJ Premier Remix)’ Drake – ‘Hold On, We’re Going Home’ Ed Sheeran – ‘The A Team’ Halsey – ‘Ghost’ Haim – ‘The Wire’ Ellie Goulding – ‘Still Falling For You’ Aquilo – ‘Never Seen You Get So Low’ + Raleigh Ritchie – ‘Bloodsport’
than 10kg during the row. For the two weeks before departure, training will be tapered off, and during this period there will be a huge amount of mobility work done to ensure their bodies feel 100% ready for the challenge they have waiting for them.’ Row For James are aiming to raise in excess of £300,000 for the charity, which equates to £100 for every mile rowed. This significant amount, through the James Wentworth-Stanley Memorial Fund, will be put towards setting up the first in a series of non-clinical crisis centres for those at high risk of suicide, to be known as ‘James’ Place’ – a service that does not currently exist in the UK. To find out more about their journey and help out with a donation, head over to rowforjames.com
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ESCAPE FITNESS EVENTS NOW OFFERS A NEW, NO-FRILLS FUNCTIONAL
FITNESS RANGE Escape Fitness are global leaders in functional training equipment and programming. The Escape product range highlights beautiful design and superior aesthetics, and gives clients the benefits of an industry-leading product range which allows them to differentiate their client offering. The fitness innovators have re-launched the popular ProActive Health brand (started by Chris Onslow in 1998) as PROACTIVE, a range of nofrills functional training equipment. The addition of the PROACTIVE range helps them serve an even wider client range. It means start-up gyms, independent PTs and low cost gyms can choose PROACTIVE equipment knowing that it comes from a proven supplier.
The fitness market is diversifying; it ranges from the very high end world of boutique gyms to more basic facilities. So Escape identified the need for a basics range, for clubs and gyms that want product from a reliable supplier, but aren’t concerned with innovation and high design specifications. In many cases, these facilities may have smaller budgets, so the PROACTIVE range gives them a great range of fit-for-purpose equipment, from an established and trusted brand that stays within their budget. The PROACTIVE range of essential functional fitness equipment includes dumbbells, kettlebells, plyosoft boxes and bumper plates with racking for neat storage. Visit escapefitness.com for more information.
FITNESS TRACKERS MAY NOT HELP WITH
WEIGHT LOSS Experts have concluded that fitness trackers may hinder weight loss progress, according to a recent study. The 470 people in the study were put on a lowcalorie diet and asked to exercise more. Six months in, half the group members started self-reporting their diet and exercise, while the other half were given fitness trackers to monitor their activity. After two years, both groups were equally active, but the people with the fitness trackers lost less weight. ‘These technologies are focused on physical activity, like taking steps and getting your heart rate up,’ says John Jakicic, lead author on the study. ‘People
would say, oh, I exercised a lot today, now I can eat more. And they might eat more than they otherwise would have.’ It’s also possible that meeting daily fitness goals and step counts might motivate one person, but missing those same goals could discourage another. Overall the participants without fitness trackers lost 13 pounds, while the techenhanced group lost 7.7 pounds. They ranged in age from 18 to 35 years and had BMIs from 25 to 39. The study hopes to see whether helping young adults lose weight early on can head off more weight gain in middle age.
Fill your diary with these fitness focused events
Bear Grylls Survival Race DATE: 8th – 9th October 2016 VENUE: London COST: £55 MORE INFO: beargryllssurvivalrace.com Truly experience what survival is like in the jungle, desert, mountains, and arctic, with this 5km run with 20+ obstacles and 2+ Bear Grylls Survival Challenges. These challenges will test your strength, agility, targeting, memory, observation and a variety of other core skills that Bear and his team believe could help you, if learnt and executed correctly, overcome potentially life threatening survival situations. Think this sounds easy? Why not really push your mind and body to their limits and register for the more advanced and even more grueling 10km or 30km option?
Body Transformation Academy Summit DATE: 8th – 9th October 2016 VENUE: London COST: Free MORE INFO: bodytransformationacademy.com Do you have the ability to create, sell and deliver high-value, 12-week body transformation packages? Would you like to be able to? The Body Transformation Academy has previously helped over 200 PTs dramatically increase their income and are now looking to teach the skills required to do this to more business driven trainers. Learn how to build your expertise, brand & value, so that you become the go-to trainer in your area whilst being taught the difference between getting paid for clients’ results and getting paid for your time. This two day seminar will have you leaving feeling ready to improve your business and your income.
Developing a Marketing Strategy Seminar DATE: Tuesday 18th October 2016 VENUE: Brixton, London COST: Free MORE INFO: londonsport.org When building or developing your business, multiple (and often very different) marketing methods may leave you in a muddle. This seminar style event will guide you through the world of marketing and help you to attract new members or clients, raise funds or enhance your business’ profile. Spend the evening working on shaping and developing your marketing strategy, whilst considering the different marketing options available and which would work best for you.
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BOUDAVIDA ACTIVEWEAR
TO SUPPORT WOMEN’S SPORT Sports and active wear brand Boudavida launches this month, with an inaugural range created by real women for all women, and an ambitious goal to raise over £50,000 for grassroots women’s sport in its first year.
Determined to make a difference, Boudavida is dedicated to supporting women’s sport, with 5% of all sales going directly to female athletes, projects, charities and campaigns. Each time customers make a purchase from the website, they can choose where the 5% goes with a choice of three grant options. To kick-start the campaign, the Boudavida team has selected causes which are close to their hearts, including; Girls Golf Rocks, an initiative led by girls from county squads which encourages beginners aged 5-18 to learn and play golf in a fun, engaging way; Mini Mermaids Running Club UK, a programme which increases young girls’ self-confidence through exercise; and 16-yearold West Country cyclist, Lauren Dolan who is already making her mark on the junior cycling scene. The nomination of future recipients will then be opened up to the public, who will have the opportunity to suggest worthy campaigns for consideration. Anabel says, ‘It’s shocking that two million less women than men take part in physical activity in the UK with body image and lack of confidence cited as the main barriers. We hope our products can make a real difference for all women – giving them the confidence to be more active.’ All products are available to purchase via boudavida.com
© Boudavida
Anabel Sexton, the founder of Boudavida and a keen activist for women’s sport, has worked closely with her daughter and business partner, Gaby Sexton, to create an initial line of 12 items that bring function and fashion together, enabling women to feel confident and comfortable about their bodies and inspired to get active.
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© Lightspring | shutterstock.com
INJURY
SPOTLIGHT A Personal Trainer approach to the treatment and management of Non-Specific Lower Back Pain ‘There is no perfect posture, the back is made to move’ As a Physiotherapist, Non-Specific Lower Back pain (NSLBP) is one of the most common conditions we assess and treat. In fact the National Institute for Health and Care Excellence reports the staggering truth; ‘8 out of every 10 people are affected by it at some time in their lives’ [1]. It is also estimated that NSLBP results in a £12.3 billion bill for the NHS, which is 22% of UK healthcare expenditure [2]. NSLBP is a multifactorial condition involving multiple structures in the back with no sinister nature i.e. Cancer, fractures, infections. Lower back pain may be described as anything from an ‘ache’ or ‘tightness’, to a ‘life limiting physical disorder’. The real issue for our clients though is not solely the pain, or the physical function they may or may not lose, but the fact ‘NON-Specific’ refers to no specific cause of pain. If you were in pain, wouldn’t you want to know why? Here is the nail in the coffin; patients and even medical professionals will try to put a label on what is causing the pain, because surely we need a distinct diagnosis to treat a specific structure? Could it be a slipped disc? Maybe a trapped nerve? Unfortunately we may never know. I am sure by now you are starting to realise the extent of this issue and the bio-psychosocial impact it has on our clients. “What can we do?” I hear you say. Treatment should utilise a
multidisciplinary approach with the aims of reducing pain, improving function and participation and psychological aid by:
you can educate your client on their condition you are enabling them to self manage.
1. Muscle and joint optimisation
The key for Personal Trainers interested in the treatment of NSLBP is to do your research, monitor your client’s progress and understand that you will win some and lose some. Use the principles outlined and experiment with your exercise prescription; this is your opportunity to really change someone’s wellbeing.
Ensure all groups of muscles and joints in the lower limbs and spine have good flexibility, strength and control. A good start would include strengthening the gluteal muscles, hamstrings and deep stabilising core muscles and then stretching the hip flexors and thoracolumbar extensors.
2. Analgesia
Optimise pain relief to allow for exercise; the client may find heat and/or ice beneficial, require over the counter medications or could be prescribed stronger analgesia by their GP. Back pain should not stop your clients from participating in exercises, including weight training, as evidence backs the importance of an active recovery.
3. Psychological support
Chronic pain is closely linked to depression and anxiety. Set SMART goals around the patient’s daily functions, for example standing still for 5 minutes without pain, carrying a toolbox up a flight of stairs or walking the dog around the park.
4. Education
By understanding this article and relaying the correct information to your client you will prove to be a valuable source. Knowledge is power and if
References: [1] National Institute for Health and Care Excellence. (2009). Early management of persistent non- specific low back pain. NICE, 3. [2] Pain Community Centre. (2014). Low Back Pain: The Problem. Available: http:// www.paincommunitycentre.org/ article/low-back-pain-problem. Last accessed 12/09/16. [3] Maureen C. Jensen, Michael N. BrantZawadzki, Nancy Obuchowski, Michael T. Modic, Dennis Malkasian, and Jeffrey S. Ross. (1994). Magnetic Resonance Imaging of the Lumbar Spine in People without Back Pain. The New England Journal of Medicine. 331, 69-73.
Ed Howes is a senior Physiotherapist for the NHS and privately. Ed works in accident and emergency treating acute conditions and was the lead Physio for one of the largest youth rugby clubs.
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products
New Balance Men’s Fresh Foam 1080 Running Trainers The men’s Fresh Foam 1080v6 cushioned shoe is made for performance; as well as their extreme comfort Fresh Foam cushioning, an engineered mesh upper gives your feet room to move. Data-designed grooves on the outsole deliver the flexibility you need, whilst inside, the comfort continues with an Ortholite® sockliner and a bootie-like fit that feels secure on your foot. Adapt your run and make any road yours. £115 from newbalance.co.uk
EMPIRE19 Allstar Shorts Look cool and stay cool during any workout indoors or out, with Empire19’s Women’s Allstar Interlock Shorts. The elastic waistband allows for comfortable wearing during even the toughest of gym sessions, whereas the white piping detail finishes off the stylish design perfectly. £22 from empire19.co.uk
NEWKIT
IN TOWN
The latest fitness fashion, handpicked for you
Nike Pro HyperWarm Men’s Long Sleeve Training Top This fitted men’s long sleeve training top is designed with a soft, lightweight thermal Dri-FIT fabric that will lock in warmth during winter workouts. Comfort is Nike’s priority with this collection too; the stretch fabric and ergonomic seams allow for natural range of motion whilst the strategically placed mesh panels enhance breathability. £50 from nike.com
Jeep Cushioned Cotton Trainer Socks Whether you’re a cardio bunny running for hours on end or are more likely to be found kicking your trainers off to master your deadlift in the gym, ensure you keep your training on track with these cushioned cotton trainer socks. Cushion your feet against impact with padding from heel to toe and woven in arch supports. £5.99 for a pack of 3 from sockshop.co.uk
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Nike Pro HyperWarm Women’s Training Tights The Nike Pro HyperWarm women’s training tights help to keep you warm, dry and comfortable during your workouts, even through the colder months. With reflective details enhancing the wearer’s visibility in low light, dark mornings and gloomy evenings are no excuse not to stay active. £60 from nike.com
Myprotein 8 Meal Holdall Myprotein’s 8 meal holdall is the stylish, functional solution to managing your food on the go. With the ability to carry around up to eight meals, this bag comes pre-loaded with ice packs and thermally resistant containers. With an adjustable shoulder strap and rubber handle, this is a truly mobile food management system. There is now no reason not to stay nourished whilst you’re out and about, all you need to do is cook! £29.99 from myprotein.com
Adidas Men’s Running Primeknit Wool Dip-Dye Tee
Under Armour Charged Bandit 2 Psychedelic Running Shoes Under Armour’s new lightweight, breathable & ultra flexible Charged Bandit 2 Psychedelic trainers will not only have you running in ultimate comfort and with maximum support, but also with their bright blue design will have you standing out from the crowds whilst you do so. The rubber outsole provides full ground contact and the deep flex grooves allow extra flexibility where you need it most. With high-abrasion rubber added to the high-wear areas on the heel, these running shoes are built to last and will serve as a great investment for any avid fitness fanatic. £90 from underarmour.co.uk
Men, power through your workout in this stylish, slim-fit t-shirt knit design. With a breathable wool blend for optimal temperature control, the fitted tee also has smooth flatlock seams to eliminate chafing. Adidas’ Primeknit Wool running shirt comes in three colourful styles and each is finished with a reflective logo. £47.95 from adidas.co.uk
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products
Product Profiles What should you be stowing in your gym bag?
Bulldog Gear Resistance Band
Jerkfit WODies
Every good workout must start with a good warm up, and to avoid injury during your session mobility exercises are key. Stretch, slide and side step yourself into full mobility, to not only avoid injury but to also improve your posture and performance. Made of 100% seamless latex, Bulldog Gear’s resistance bands are incredibly strong and as well as your warm up, can be used to benefit your workout too. With the ability to use to assist with exercises such as pull-ups and dips these bands, which come in a variety of different widths and resistances, are the perfect addition to your gym bag. £9.99 from bulldoggear.eu
Hey Holla! ‘No Sweat’ Gym Towel
It’s safe to say that the majority of gym goers are familiar with the rips and tears that come from lifting heavy weights. For those who dislike wearing gloves to solve this issue, Jerkfit have come up with a clever solution. Specifically designed to prevent hand tearing whilst also providing crucial wrist support to wearers, WODies are created for athletes, by athletes. Understanding the problem first hand, Jerkfit powerful palm protectors are padded for extra comfort, washable and come in an array of colours. $39.95 from jerkfit.com
Ever found yourself mid spin session or half way through a gruelling circuit, sweat pouring off your forehead with nothing on hand to help? Make this sweaty situation a little more stylish with a Hey Holla! ‘No Sweat’ gym towel. Any of the 5 brilliant colours available will brighten up even the earliest of gym sessions, and sized perfectly to drape around your neck whilst you workout, its can always be on hand when you need it. £10 from heyholla.com
Sibberi Tree Water
Sibberi tree water is in fact not water at all. These bottles of pure tree sap are naturally hydrating and low in sugar and are directly harvested from either the birch, maple or bamboo tree. Titled ‘clean and lean’, ‘strength’ or ‘glow’, these three different varieties of tree sap are naturally detoxifying as well as good for your skin, hair and bones. £13.50 for 6 bottles from sibberi.com
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Adapt Nutrition BCAA+
Hitting the gym hard can mean muscles are too busy recovering to be pushed to the limit, meaning all those extra hours put into training won’t work for your body as they should. Branch chain amino acids can improve the muscle recovery process, limit fatigue and stimulate muscle growth so you can bounce back faster. BCAA+ contains three of the most essential amino acids for exercise (L-leucine, L-isoleucine and L-valine) in an optimum 2:1:1 dose to maximise recovery and growth. £14.98 for 20 servings from monstersupplements.com
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Gym Shark Dry Element Tank Top
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INTERVIEW
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INTERVIEW
DEDICATION
AND SACRIFICE Unbeaten in all professional bouts since 2010, Panicos Yusuf discusses training, triumph and traditions
How did you first get into Muay Thai? I was 16 and living in Cyprus where I grew up and I joined a gym for the summer because I wanted to get fit. The gym I joined was a Muay Thai gym. I watched the guys on the bags and I thought “I want to do that”. So I did.
What do you enjoy the most about Muay Thai? The sport is a whole lifestyle. You meet great people in this sport and the community becomes like your family. When you are involved it opens you up to the whole Thai culture and a close knit, like-minded community of friends.
your whole body and your mind. You need real mental strength to do it. If you haven’t got that, there’s no way you’ll make it in this sport. But it’s enormously rewarding too. Even after so many years of doing it, I still love it.
You have been unbeaten in all professional fights since 2010 – what do you think keeps you at the top of your game? I just haven’t come up against anybody who I see as a challenge to be honest. I haven’t fought for a while, due to the fact that I haven’t been able to find an opponent who was a good enough
challenge for me mentally. Physically, there’s probably a few fighters out there that are a good match, but they won’t test me technically and for me it’s all about the challenge.
What does it take to be a champion? Dedication and sacrifice. When you’re young and all of your mates are going out and having fun, you’ve got to stay home and eat clean – that takes willpower and dedication. I often spend a month away from my wife and daughter at a time, which is really hard. I am sacrificing time with
For you, what is the key difference between Muay Thai and other combat based sports? Muay Thai has a distinct sense of culture; it’s something you don’t really see in other sports. There are all kinds of Muay Thai traditions and rituals that have been in place for hundreds of years, and a lot of fighters still take these very seriously, even today. It’s a different world, especially in the East where they embrace the culture even more.
How would you describe Muay Thai?
There’s nothing more mentally or physically challenging than Muay Thai. It is the art of the eight limbs. Whether you’re competing or training, you use
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INTERVIEW
my family for the sport I love, but that’s what it takes to be the best. The right coach is so important, too. Talent isn’t enough.
You have a reputation for ‘clinching’ – what is this and what is your advice for producing a good ‘clinch’?
Yeah, some say I’m one of the best clinchers in the country! You always need to look to get on the inside in the clinch, because that’s where you have the most control. You can send your opponent in any direction you want. By pulling your elbow (and your opponent) into your body (and not around your body), you make the most of your physique and you don’t waste your energy.
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What titles have you won? To list them; ISKA 4 Nations Title WRSA European Title Golden Belt World Title WRSA World Title Super-8 Tournament Eire Champion
What has been your career highlight to date? I don’t really have one specifically but every ‘first’ is a highlight to me. My first fight as a professional, my first fight as a new dad after sleepless nights and so on; they’re all special in their own way. I can’t remember one fight or one moment that I can say is the career highlight.
What is your training regime like?
I train first thing in the morning on an empty stomach because that’s when I feel I get the most out of my body. In the run up to a fight, I train twice a day. My fight preparation includes a stint abroad where I’ll fight with other Muay Thai champions and the top coaches in the world, and that is grueling.
What is your favourite exercise and why? I don’t have a favourite exercise. I do it all because it has to be done. I think the minute you start to enjoy an exercise you’re not doing it right because you should be being pushed to your physical and mental limit. It’s weird because I miss training when I am having a break, so I guess I must
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including sit ups, pull ups, sprints, knees on the bag, kicks on the bag – all sorts. It’s a lot in terms of reps, always in the 100’s for each exercise. Then, mainly for technique, we’ll spar with a sparring partner. That’s when training in camps like Evolve is amazing.
What is your nutrition/diet like? I eat three times a day, but I also snack inbetween meals. I’ll have porridge with fruit in the morning after training. I always eat after training or I’ll be sick. I’ll usually have more carbs during the day rather than in the evening, so for lunch I’ll have brown rice or pasta with protein, mostly chicken, and then something lighter for my evening meal. I don’t punish myself unless I am cutting weight for a fight. In which case, it’s very strict. No carbs at all for weeks, makes
some of the best fighters, trainers and coaches in the world. It was an incredible experience.
How does it feel when you first step into the ring? It’s such a buzz. The song you chose is playing through the speaker and your name has been announced. Your senses heighten – you feel invincible, like a giant, with every step as you get closer to the ring. I feel like when the opponent steps in the ring, they’re stepping into my territory which builds my confidence even more.
You have also been involved in coaching – what is your advice for coaching younger athletes?
Teach good habits while they are young, because this will carry through as they grow older. You need to enforce good technique from a very young age because they can be in the gym bouncing about and it makes them more vulnerable.
What are the top three traits you need to be successful in Muay Thai?
You need to have the right mentality. Anybody can train their body to be fit and strong but it’s about what we call the fight IQ – it’s about being smart. Everybody who fights is fit and is in great physical shape, but the smarter fighter always comes out of top.
enjoy it in a way, but at the time, when I am exhausted, it’s not fun.
What sport specific Muay Thai drills do you practice?
My training includes a bit of everything. Some cardio, running probably five or six miles, and then pre-fight I up the intensity by introducing sprints. Skipping is good for cardio and agility. I usually do five rounds on the pads, or if the trainer is being really harsh we’ll do more. We’ll also complete drills, usually
me quite grumpy. Ahead of one weigh in, I had to lose 3 kilos in a day. You can imagine how I felt.
What is your favourite meal/snack and why? My wife’s homemade carrot cake!
How do you prepare for a fight?
As a personal trainer, how do you incorporate your Muay Thai skills into sessions? Is this something that clients come to you specifically to work on? Mainly we do pad work, which is an amazing full body workout and really tests fitness levels. With clients who have Muay Thai experience, or who are fighters themselves, we do sparring and drills as well.
Often my fight preparation includes a camp abroad, usually Thailand, or most recently Singapore. I went to Evolve MMA in April and trained with
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interview
PT talks with Masie Emmerson, martial artist and co-director of MAaction, about mixing work and pleasure in the form of Mixed Martial Arts
Light, Camera,
(MA)Action You are the Co-Director at Martial Arts Action. Talk to us a bit about Martial Arts Action and what it is. Martial Arts Action (MAaction.com) has been in existence since 2012 and we are a production company, which works with a variety of people covering all styles of
Martial Arts and combat sports, with the aim of providing broadcast quality videos for our fans. Generally, martial arts aren’t covered in mainstream television (with the exception of Boxing and MMA, or Taekwondo and Judo in the Olympics), so we work to bring coverage to new and existing combat sports fans.
We are very proud to say that everyone who is part of the MAaction team has a direct link to Martial Arts themselves, whether they are a black belt, green belt, or the parent of a fighter; everyone has a good understanding of combat sports.
Where did the original idea for MAaction come from? MAaction came about by chance! Originally, it was the brainchild of a good friend of mine, Adrian Gardiner, who was a lifetime television engineer and black belt. Sadly, Adrian wanted to move away from teaching Martial Arts, and instead had the idea of combining his love for television with Martial Arts. The result was a production company specialising in combat sports - MAaction. I was just about to graduate from University, where I studied Film and Moving Image Production, when my Martial Arts instructor, who was also Adrian’s business partner, approached me to help with the business. I became a Director of the company a few years later and I haven’t looked back since!
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What is the most interesting fight you’ve had the opportunity to film? This is a hard question to answer because the styles of combat sports I work with tend to vary so much, making them all interesting and enjoyable. I’ve seen many fights however, which are actually quite humorous, for example; I once saw a boxing match where one fighter was so tired that he leant on the ropes and asked the referee if he could have a ‘breather’ in the middle of a round… I’ve also had the privilege of filming some of the best combat sports and traditional Martial Arts at World level, including amateur and professional, varying from World title level Muay Thai, to British Championship Karate.
There must be multiple fights organised across the country, how do you decide which fights you are going to cover? Yes, generally the Martial Arts ‘calendar’ is a packed one throughout the year but we only attend events which people have hired our services for.
How can people take advantage of MAaction and watch the fights you broadcast? If you check out our Facebook page (facebook.com/maaction) you can follow everything we get up to. We post updates on what’s coming up and where we are, particularly if we are live streaming an event, so people can click the link and watch live if they’d like to. We have thousands of videos available on our YouTube channel - Boxing, Karate, Kickboxing, Muay Thai, MMA and K1 so also check us out there! (youtube.com/ martialartsaction).
Your interest in martial arts goes beyond your job, as you are a 3rd degree black belt in Taekwondo. This is an impressive accomplishment; how long have you been practicing Taekwondo for to reach this level? I began Martial Arts around the age of 11 (I’m 25 now) with the Black Belt
Academy and it’s become a huge part of my life. However, it isn’t strictly Taekwondo that I practice. The style, which I’m involved in, is technically known as Korean Karate, since it is a mixture of Taekwondo and traditional Karate. Generally, we refer to it as ‘Taekwondo’, just because it’s easier and that’s what my instructor has always referred to it as! It wouldn’t be fair for me to refer to it as Taekwondo though, as most people think of the Olympic style Taekwondo, which is very different to what I practice.
For those who are not familiar with Korean Karate, what is the difference
between this martial art and the various others, for example Taekwondo? Korean Karate is a mixture of two styles - Taekwondo (a Korean style) and Karate (Japanese based). Korean Karate takes the ‘Patterns’ (for those of your readers who aren’t familiar with Martial Arts, these are patterns of movements performed in a certain order) and exciting kicking styles of Taekwondo and combines it with the strong, deep stances and fast punching techniques of Karate. This is the style which my instructor, Richard Vince, began learning back in 1979, after his instructor, Grandmaster
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Mick Blackwell, developed it after having the opportunity to practice many styles including Shotokan Karate, Taekwondo and Wado Ryu.
Martial Arts teach more than just fighting skills; what do you enjoy most about practicing this discipline? Martial Arts in general teach so much more than just how to kick and punch. Some of the most rewarding things I have gained from Martial Arts are some of the most simplest of things, but things which have helped me outside of the Dojo - self belief, confidence, that a good consistent work ethic will always give positive results; and ultimately encouraging me to set and achieve goals! One of the most rewarding things for me is teaching, especially to kids who have struggled their way through school, never really achieving much or finding anything ‘easy’. To see them achieve something they never thought possible and to suddenly burst with confidence, is one of the best feelings ever.
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Finally, what advice would you give to someone wanting to take up Martial Arts? Do it. Any style of Martial Art, just turn up and give it a go. It’s always a bit daunting and nerve wracking thinking about starting a new hobby, particularly if you’re going alone or you’re generally just a little nervous. But it’s so worth it. Remember every black belt in the world today was once in your shoes.
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FEATURES
The Importance of Protein You need protein to help maintain and build muscle. But how does this work? How much protein should you be taking and what is the science behind building muscle?
P
rotein is the building block of muscle, with each cell in the body made from protein. These proteins are made up from smaller units called amino acids. You need to take protein, ideally high in amino acids (particularly rich in leucine) to help your body repair the cells and muscle fibres that are constantly being broken down through intense exercise. There are 20 amino acids, some of which the body can make itself. There are eight ‘essential’ amino acids, which you have to take in from your diet, most importantly: leucine, isoleucine and valine that are known as branched chain amino acids (BCAA’s). These three are special because they are ‘branched chain’, which makes it easier to convert each amino acid into energy during exercise, which therefore help reduce muscle breakdown.
Ensure that your protein supplement contains BCAA’s for two main reasons: 1. Reducing muscle breakdown 2. Triggering muscle protein synthesis Leucine is often seen as the most important BCAA, known to act as a ‘switch’ for muscle protein synthesis. SiS WHEY20 is rich in leucine and contains 7g of BCAA’s, making it the ideal post workout snack to get everything you need to support lean muscle growth. Some people worry that we take in too little protein, but some think that we consume too much! Protein intake guidelines suggest that, as an athlete, you need to aim to take on around 1 - 2g of protein per kilo of body mass. Protein should also be consumed at regular intervals throughout the day,
not just post workout. A source of protein should be in every meal of the day, including between meals. Although meal preparation is an ideal method to hit your protein goals, it’s not always practical. WHEY20 contains 20g of protein, including high quality whey protein, in a great tasting, ready to go format that doesn’t need to be refrigerated. Simply rip, squeeze and go, providing your muscles with 20g of protein, fast.
Ted Munson is an Elite Performance Nutritionist at Science in Sport and works with numerous elite athletes in a range of sports including football, tennis and rugby.
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what EMILY tried next
Editor Emily throws some serious punches at Grange Fitness & Performance Centre
Knockout! W hether you’ve had a stressful week or not, there’s nothing more satisfying than throwing a punch and hearing the smack your boxing glove makes as it hits against your partner’s pad. The feeling of power, of strength and that you can take on anything that’s thrown at you. Boxing has always given me those feelings and whilst I’ve never really taken on anything more advanced than the basic fitness approach to boxing, it is still something I thoroughly enjoy. I met with Sara Thomas, trainer at Grange Fitness & Performance Centre,
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who had agreed to put me through my paces; she would take me through a boxing style warm up, some core work, teach me how to punch with the correct technique and finally allow me into the ring for a few 2 minute rounds.
Boxing is by far one of the most demanding cardio workouts I’ve tried. Whilst running on a treadmill will get you working up a sweat, to me it doesn’t compare to the endurance you need for boxing. Not only are you required to constantly keep moving and be light your feet, but to simultaneously put power into each and every one of your punches. Both your cardiovascular and muscular
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endurance will be pushed to their limits, and believe me, by the end of your workout you’ll know it. Sara’s warm up alone did this. If two minutes of skipping wasn’t hard enough, Sara threw in jumping jacks, high knees and sprinting on the spot straight afterwards, to really raise my heart rate. When it came to moving on to the core work, I thought this might be my chance to lay back and take it easy for 10 minutes or so. But boy was I wrong. Already feeling pretty warm, my abs (or lack of… as of yet) definitely felt each crunch and every leg raise.
on my gloves, that satisfying thud against the pads was music to my ears. A couple of exhausting two minute rounds later and I definitely felt like it has been a workout well done. In my opinion, a 1-2-1 session is definitely the best way to give boxing a go. You’ll be guaranteed to get the personalised coaching needed to really improve your
punches, with your trainer being able to work you hard and push you further than you’d be pushed in a larger group workout.
Thankfully, from taking a few classes before, I already have a basic understanding of the punches and the technique required for each. A jab, a cross, a hook; easy to learn, but tricky to truly master when it comes to perfecting the technique. Starting off without any gloves, Sara had me practising each punch whilst mastering my footwork and ensuring I always had my guard up and ready. After a few minutes, I was in my element. Throwing
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10 OF THE BEST
10
of THE
best
Martial Arts For Self Defence Martial arts are great as spectator sports and are a fantastic way to keep fit, but really show their full potential when used in self defence. We uncover the best
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10 OF THE BEST
1 2 3 4 5
Taekwondo
Translating to ‘the way of the foot and fist’; Tae meaning foot, Kwon meaning fist, and Do meaning the way or discipline. Taekwondo’s powerful high kicks are what make it such an effective form of martial arts.
Karate
Due to the kicks, punches, blocks and even grappling involved in Karate, there is no surprise as to why it is a perfect martial art for self defence. Those who train in Karate can hit hard and kick even harder.
Kickboxing
Kickboxing is fast-paced, distracting, and aims its blows at all unguarded openings. Concentrating on attacking with the hands, feet, knees, elbows and the head, a trained defender is armed with more weapons than any attacker.
Aikido
Wing Chun
Titled ‘The Way of Harmony of the Spirit’, Aikido is not a traditional martial art. Fighters consider the safety of their attacker and rather than defeat their opponent aim to find a peaceful resolution; controlling aggression without inflicting injury.
Wing Chun’s signature punches involve very fast, left, right punches to an attacker’s chest. At a deadly close range, fighters block the opponent’s attack with one hand and retaliate with the other fist.
6 7 8
Boxing
Kajukenbo
Brazilian Jiu-Jitsu
9 10 Muay Thai
Krav Maga
Boxers can throw punches faster, harder and more accurately than any other trained fighter and can end a fight with just one swing. For pain tolerance, conditioning and overall fitness, boxing cannot be beat.
Designed strictly for self defence, Kajukenbo uses the hands as the primary means of defence. This martial art’s only weakness would be its lack of movements to control the horizontal relationship with an attacker.
Mixing Jiu-jitsu’s standing throws and strikes with ground fighting, this martial art uses an attacker’s center of gravity against them to throw them off their feet, seizing a limb and breaking it at a joint.
As ‘The Art of Eight Limbs’, Muay Thai is designed to convert the different parts of the body into different weapons of war. The hands become daggers; the knees cut like an axe and the shins and forearms protect the body like a suit of armor.
Krav Maga is a simultaneous defence/ attack martial art. Instead of blocking an attack and then delivering a response, fighters block the attack and deliver a response at the same time aiming for vulnerable parts of the body like the eyes, throat, and groin.
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INTERVIEW
PT talks to Australian Boxing Champion Lauryn Eagle about her training, nutrition and dedication to the sport
Top of her game You established yourself as an Australian Water Skiing Champion at a young age and have continued racking up multiple sporting achievements ever since; health and fitness must therefore be a very important part of your life? Health and fitness have been a big part of my life since I was very young. My parents had me out on water skis at a very young age, so to me staying active and keeping fit have always been a part of my day-to-day life. The intensity and focus obviously increases leading up to my fights, but generally I still love and thrive on it.
You are now a professional boxer and have risen up the ranks winning numerous
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titles. How did the transition from water skiing to professional boxing come about? It’s well documented that I began my boxing journey after my father passed away. In the beginning it was to channel my anger at the world for taking my dad from me. However, the more I became involved in the sport, the more I enjoyed the training and the adrenalin charge from being in the ring, one on one with an opponent with nowhere to hide. It is a very tough sport, but I have loved the challenge it gives me physically and of course mentally.
In regards to your boxing career, what do you feel has been your biggest achievement so far? It would be easy to say that any one of
the three major titles I have won could have been my biggest achievement. But to be honest, 12 months ago I was considering moving on to something different only to then regain my drive and enthusiasm. Over the last 9 months, I have maintained an unbeaten streak of 7 fights (including my second Australian title) and now know I am a better and tougher boxer than I have been at any other time. I am proud of that.
Boxing is a sport in which you are quite literally fighting to stay at the top. Have there been any challenges or obstacles during your career that have almost knocked you back? How have you pushed through these? There is no doubt that I have had some major personal challenges over the last
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three years and any one of them could have changed my career path away from boxing. Thankfully, I have amazing family and friends that have stuck by me, encouraged me and gave me gentle prods when I needed them most.
What kind of training regime do you have day to day? Is it something that changes in the lead up to a fight? I train at least once or twice a day on my technique and core strength, which I change up with 10 km road runs, swimming and yoga. Leading in to a fight, I have some intense sparring sessions that help with my “fight night fitness” and allow me to work on my combinations and defence. The week before a fight I try to wind it down and work on my mental approach, which can be just as important as my physical strength.
What about your diet? How important is the food you eat in regards to how you feel and how you perform? It is very important. You need your body to have that energy spark when you are constantly active. I always try to start the day with an egg white and spinach omelette or some bircher muesli and natural yogurt. During the day I always eat healthy snacks (fruit, salads, nuts) and drinking plenty of coconut water. When dinner comes my mum is an absolute marvel at presenting me with a variety of healthy tasty dishes. From pasta to brown rice, grilled fish, sweet potato, soy mushrooms, heaps of salad varieties and the occasional roast. It’s my favourite meal of the day.
Not only are you a water skiing champion and boxer, but you are also a former pageant winner and model who runs her own business, Eagle Fitness. How did the idea to build your own gym, Eagle Fitness develop? It was a natural progression for me to open up a gym. It enables me to share my fitness regime and approach with all my lovely clients and at the same time have a place – a full sized boxing ring where I can train myself.
You must be very busy; what does a typical day look like for you in terms of your diet and exercise regime? Busy is a bit of an understatement. I start my day with early morning box fit classes (at 6am) and then have one on one PT sessions until lunchtime, and
sometimes these continue throughout the day. I need to be careful to allow myself some down time between sessions so that I can fuel my body and my mind; I do this through regular small meals, quick early afternoon naps and frequent massages.
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TRY 'SUMMIT' NEW
Hannah Leith talks to PT about her craziest endurance race yet
She who dares,
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try 'summit' new
was in pieces, but I didn’t stop – my competitive side kicked in and I started trying to overtake runners one by one. It was such a relief to get to the finish. To me this race was a test, and if I failed I would have to seriously reconsider taking part in the Manaslu Trail Race.
You’re running for a charity. Which charity is this and why did you choose them?
How did you find out about the Manaslu Trail race in Nepal? I first heard about it in 2013, when my brother took part. Before this I didn’t know there was such thing as a race longer than a marathon! After finishing it, he returned with quite a few cuts and bruises, and some destroyed trainers, but the most amazing stories and photos.
What made you want to register and take part?
I started running in 2014 when I signed myself up to my first ever race, the London Marathon. I only gave myself about four months to train, so really threw myself in at the deep-end. Luckily, I soon got the running bug and loved (nearly) every minute of the four hour race. I was in a whole world of pain though, and vowed never to run that distance ever again. However, I love to push myself out of my comfort zone and wouldn’t be happy with running the same distance, so instead I started researching ultra-marathons. Unfortunately though, working took priority over ultra-marathon planning; I barely found time to fit in any form of training. It wasn’t until I attended a fundraising event earlier this year for ‘Atlantic Endeavour’ that I realised I had completely lost my sense of purpose in life and wasn’t doing anything that made me happy. I knew the Manaslu Trail race would be an epic adventure and a huge challenge. I didn’t give myself long to think about it, and pretty much signed up straight away.
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Have you ever done anything like this before? When I signed up the furthest I had run was a marathon. I had been running on and off over the previous couple of years, but frequent injuries meant I didn’t get very far with training. I had never done any trail running either; I was used to running around the relatively flat streets of London. Everyone I have spoken to so far thinks I am totally crazy. But stubborn as I am, that has only spurred me on more!
What type of training have you done to prepare yourself for this challenge?
Over the summer I have been on two training trips to the Alps to practice running up and down mountains and to get a bit of altitude training in. My trip to Chamonix was during the Ultra Trail du Mont Blanc week, an iconic 166km ultramarathon with a time limit of 46 hours – it was hugely inspiring to watch! The maximum altitude I reached in Chamonix was 2,700 m, but in Nepal I will reach around 5,200m. I have also used The Altitude Centre in London a few times for a ‘fun’ workout. It has an altitude chamber, with treadmills and watt bikes, which simulates 2,700m by decreasing the amount of oxygen in the air. I entered another ultra-marathon, Race to the Stones, a 100k trail race along the oldest path in Britain, in July. My race strategy was to take it slow, walk the hills, and just keep moving. My body
I struggled to decide on a charity at first, because there are were so many causes I wanted to support. Unfortunately however, when someone close to me was diagnosed with bowel cancer in July, my decision was easy. Young, fit and healthy, this person had always inspired me to take part in challenges like this, so it has been really difficult to watch them go through so much pain. They are recovering well, however not everyone is as lucky, and cancer can be a long and tough battle that is so often lost. I have chosen to raise money for the St. James’ Place Foundation in aid of Macmillan Cancer Support, a fantastic charity that gives vital support to cancer patients right from the point of diagnosis, through their treatment, and beyond. My fundraising target is £3000 but I am hoping to smash that, and with the generosity I have seen so far I am sure it’s possible. The St. James’ Place Foundation will also match any funds I raise and the total amount will be sent straight to Macmillan.
To support Hannah in the Manaslu Trail race in November you can make a donation on her JustGiving page. justgiving.com/fundraising/ HannahLeith
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FEATURES
Ride London Tackling the ups and downs of training for the 2016 Ride London event
T
his year was my 3rd attempt at completing Ride London. I was lucky enough to win a ballot spot the first 3 years in a row, which took the pressure off of joining a charity team. My husband bought a spot with London Cycling Campaign in 2013 and we trained together on a few long rides in Southeast London, which is where we were living at the time. We also trained on Box Hill and Leith Hill to get a feel for what the climbs would be like. I find I do much better on races (of any discipline) if I am familiar with the course, to mentally prepare myself. However, I only managed 93 miles the first year as I missed the time cut off to Box Hill after experiencing a flat tyre at the top of Leith Hill and being in a late starting wave. The second year I attempted the course was in 2014, when the remnants of a hurricane struck England. For safety, organiser’s removed both Box and Leith Hills from the route, which meant everyone rode 86 miles. I was glad in a way to have a shorter course as I hadn’t taken my training very seriously in the months before the event and was nervous that I wouldn’t even finish. Last year, we moved house just when my training should have started. With the geographic change, my commute went from a 10 min cycle ride to a good hour and fifteen minute journey each way. This change left little time for exercise, and without having properly prepared, I deferred my place to 2016. It wasn’t worth it to me to risk injury or not completing the full course. I resolved to
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FEATURES
make 2016 the year I achieved my goal of all 100 miles. This year, I took my training much more seriously. At the start of the year, I was teaching indoor cycling once at a week at a local community gym. In June, I added teaching a few more indoor cycling classes a month at the Velodrome. This meant I could stay an extra hour or two to ride additional miles. The bikes at the Velodrome each have a bike computer, which helped me maintain steady RPMs and monitor the distance pedalled. My husband became my motivational coach and we made it a point to have long rides out to Blackmoore nearly every weekend during the late spring and early summer. Clocking up over 500 miles before the race, plus countless indoor training sessions, I was feeling confident that this was going to be my year. Alongside my Ride London training, I was also marathon training. It really surprised me how heavy my legs felt on a ride if I had a long, slow run the day before. I imagine it also frustrated my husband who had to wait for me to catch up several times along the way; he is such a better hill climber than me even when my legs are fresh. By training with him, I became more comfortable drafting and was having to push myself to keep up, which I contribute to my average pace
increasing. Large packs of riders still make me nervous, as I don’t feel I can anticipate what the rider ahead of me will do. All my hard work in 2016 seemed to have paid off. I was able to finish the entire Ride London course for the first time. As my quest to achieve this goal started four years ago, it is a relief to set my sights on a new challenge. During this year’s race, I did have a one hour break in the bright sun at mile 38 due to an accident. I have no idea if this rest was pivotal in my successful completion of the course. The next 15 miles after the break were brutal and required me to stop after just 35 minutes on the road. But I felt good on the remainder of the course with just a few quick breaks.
Whether you are a new cyclist, regular bike commuter, or Ironman finisher, Ride London is a great event. It takes a lot of discipline and training to prepare, but participants will take away something special from the day.
Would I do anything different for next year? I always want to incorporate strength training into my CV but never seem to find the time to do it; endurance strength training for an eight hour ride takes a lot of time and patience. It would have been nice to find a few big hills to climb too, but my local area in East London is fairly flat. Instead, I incorporated hills into my indoor cycling classes as much as I could. However, these were usually less than 10 minutes and quite gradual, which do not mimic the big hills on the course very well.
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FEATURES
Enhance your performance by keeping your goals clearly in mind
TRAINING T
BY MARTIN HUTTON
he key to success for any type of training is specificity. We all have a goal, a reason for our training, and therefore we must mould what we do within our gym sessions around that end goal. Nowhere is this more relevant than in MMA. The end goal of an MMA fighter is to be able to go toe to toe with their competitor, dominate them and ultimately achieve victory. This is what their training should be based around. Everything they do must directly
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SUCCESS
improve the athletes’ performance in competition. To be successful in this sport, a competitor must have strength, power and endurance. However this must be combined with agility, flexibility and speed. Therefore their training must be designed in a way that enhances and develops these specific qualities and not just to get them fit for the sake of being fit. No two athletes are the same; they all have different qualities and skill levels. Therefore it is important that we train towards the goal. This may sound very
simple but how often have you seen trainers trying to make their athletes (or clients for that matter) be able to lift the biggest weight, run further or faster or swing the heaviest kettlebell in the gym? This is perfect if your goal is to be an Olympic weightlifter, a runner or a kettlebell competitor, but not if your goal is to be a successful MMA athlete. Every training session and every move within that session must be designed and performed with the goal in mind. It must be relevant, otherwise it is just time being wasted and energy being used up with no beneficial results.
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FEATURES
to work on other weaker areas such as footwork training on speed ladders or stretching for increased flexibility.
© Kzenon | shutterstock.com
Next we must consider the intensity. Training similar to how we compete is essential. It is easier on the big night when the adrenalin is pumping to be ‘up for it’ but if you have not trained and prepared at the proper intensity it will not just come to you on the night. To compete at your best you must train at your best. Again your training must be geared towards the goal. You cannot train at 80% for example and then expect to perform at 100%. This way of thinking has been to the detriment of many athletes who failed to reach their full potential. Condition your body to work at less than its maximum and that is how it will perform. Achieving the body conditioning to work at your limits, as you will need to do in the ring, will give you the resources to perform in the bout.
You must be strong in all disciplines needed, and if you have some areas weaker than others then these must be worked on to be improved. If you are a powerful athlete but your flexibility is lacking, is there any point in spending extra time using sandbags, for example, when there is another area that is letting you down? It is human nature to shy away from and avoid things we are not good at, but this is not what successful athletes do. They look for the weaknesses in their game and they work on them, they find ways to improve in these areas and that is why they are the best. Another way to train for specifics is in the timing that we use. If an athlete
performs in three minute rounds, then ensure you train in three minute spells. An MMA athlete needs a very high level of upper body endurance and battle ropes are an excellent tool for achieving this and one which I base many of my sessions around. However, ensuring that we set the training time at three minute spells to replicate the actual bout will get the competitors body used to working for the duration of the rounds they will face in the ring. The athlete needs to be able to go that distance continually moving the hands, throwing or blocking punches, so taking them any further beyond and making them work longer periods is of no benefit to them. It is just time being wasted that could be used
Lastly, but perhaps most importantly, athletes must live by the old adage of ‘you are always training’. What you do out of the ring or your training facilities is just as, if not more, important that what you do in it. You do not stop ‘training’ once you walk away and take a shower. How you eat, how you sleep, how you hydrate yourself and how you recover are all vitally important. We hear a lot about marginal gains these days, all the small 1% differences that we can make that get us to the top and help us achieve our ultimate goals. In MMA what you put in your body is vital. Your eating and drinking needs to support your training, the way you want and need your body to perform and it is there to aid your recovery. The amount of, and quality of, the sleep you get will have a big effect on your ability to train at your peak the following session as it will be a big factor in determining how quickly you have recovered from previous sessions. Everything you do is geared towards your goal, towards the bout, towards being the better competitor and ultimately winning. Ensure that everything you do is with this, and only this, in mind and you will greatly enhance your potential to get where you want to be in the sport.
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nutrition
With Halloween soon approaching and National Pumpkin Day being celebrated on October 26th, we look at the impressive health benefits of this season’s superfood.
I
f the only thing you have ever done with pumpkin is carving it and filling it with a candle, you are not alone. Many people tend to think of pumpkins as nothing more than just a Halloween decoration, however you may rethink this once you are aware of its full potential. Pumpkin is in your bagels, cereal, beer and now even your coffee; Starbucks’ Pumpkin Spice Latte is a seasonal favourite with its loyal customers. Whilst pumpkin-flavored foods are more than likely to be on the no-go list, pumpkin itself should not be overlooked. Pumpkin is an extremely nutrient dense food, meaning that it’s full of vitamins and minerals but at the same time, low on calories. A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision, and has a higher potassium content than a banana, which can restore the body’s balance of electrolytes after a heavy workout and keep muscles functioning at their best. An increased potassium intake is also associated with a reduced risk of stroke, preservation of bone mineral density and the promotion of good heart health. As well as the fleshy part of a pumpkin, pumpkin seeds also have their benefits. Pumpkin seeds pack around 1.7 grams of dietary fiber per ounce, helping keep you fuller longer and therefore keeping your appetite at bay.
© Vladislav Radchenko | shutterstock.com
Pumpkin seeds are also rich in tryptophan, the amino acid responsible for helping the body to make serotonin. Serotonin is the feel-good neurotransmitter that helps you relax and unwind, therefore not only do pumpkin seeds promote better sleep, the increased serotonin will also improve your mood.
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With all of these positive health benefits, it would be silly not to add this plump orange plant to your diet; so how can you easily incorporate it into your meals? Add pumpkin to roasted vegetables or blend to make a puree that can be perfectly spread on toast or used as a dip, or sprinkle pumpkin seeds on your salad or over your oats.
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nutrition
Ramp Up Your Shake The experts at Neat Nutrition provide PT Magazine with an exclusive recipe
Chocolate Avocado Protein Smoothie Ingredients: • 1 scoop of Neat Nutrition Chocolate Protein Powder • 1/2 avocado • 1/2 banana (frozen) • 1 cup almond milk • 1 tsp. cinnamon Place all of the ingredients into a blender and mix together until you have the smoothie consistency you desire. Add grated chocolate or an extra sprinkling of cinnamon to the top of your shake for decoration if you wish. Top tip: Freeze your bananas in halves to get a colder, thicker smoothie and to save waste!
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NUTRITION
What’s really in your shake? Neat Nutrition shares the creation process behind both their Whey and Vegan protein powders
O
nce you’ve finished a workout, what’s the first thing you do? Thinking about it, what’s the first thing you see a lot of regular gym goers doing? If you answered that question with ‘grab your protein powder and make yourself a shake’ you wouldn’t be alone. If you’re a part of the high percentage of fitness fanatics and gym enthusiasts that finish their session with a shake, are you aware of what you’re actually drinking and how it was sourced? At Neat Nutrition, both our Whey and Vegan proteins are naturally sourced from grass fed cows and homegrown crops from the British countryside. Once sourced, the ingredients are then transported to East Anglia where the production of our powders takes place. Natural flavours are added to our wellsourced base ingredients, before our powders are packaged into our popular Kraft bags. When it comes to production however, our Whey and Vegan proteins’ creation
processes differ. So how does each come to life?
Whey Protein 1. Lots of lovely cows spend their days in fields chewing grass to produce milk. 2. The milk is collected and refrigerated before being transported to a cheese factory. 3. The milk is separated into curds and whey. Curds are used to make cheese while the liquid whey is earmarked for whey protein. 4. The liquid whey goes through ultrafiltration where a lot of the fat and lactose is removed. 5. This filtered whey is then spray dried to create a powder.
Vegan Protein 1. Whole seeds from hemp plants are harvested while pea protein is extracted from yellow split peas. 2. The outer shell is broken away from the hemp seeds and the pea protein is reduced to a pea flour.
3. Oil is extracted from the hemp seed to form a ‘cake’ and the pea flour is hydrated and purified. 4. The hemp ‘cake’ is added to the original outer shell. This mixture is crushed and combined to form the hemp protein powder. Elsewhere, using a multi stage dryer, the pea protein is dried to form powder. 5. The base hemp and pea proteins are then mixed to create an optimum blend of 80% pea and 20% hemp.
Neat Nutrition was created with the aim of eradicating confusions, going back to basics and offering effective ingredients suitable for every lifestyle. Their products contain only natural flavourings and sweeteners to help their consumers make sustainable, long-term improvements to their health, fitness and wellbeing.
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nutrition
Ramp Up Your Juice ULTIMATE OJ – the name doesn’t lie! This juice not only tastes amazing, but is surprisingly good for you. Each ingredient in this juice has been specially chosen to support the active person. Before, during or after – summer, autumn or winter – this superfood dense rainbow juice is going to make each of your workouts a great one.
Ingredients:
• Apple • Carrot • Sweet Potato • Yellow Beetroot • Ginger • Lemon • Turmeric Put all ingredients through your juicer for a beverage full of goodness!
Ingredient Properties: Apple: Apples contain amazing amounts of antioxidants, flavonoids, vitamins and essential minerals. Carrot: Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. The high level of beta-carotene in carrots acts as an antioxidant to cell damage done to the body through regular metabolism, which can help to slow down the ageing of cells. Carrots also have a vast amount of vitamins and minerals, such as vitamin B6 for amino acid metabolism. Sweet Potato: You will be surprised how unbelievable this juice tastes. Sweet potatoes are a great source of carbohydrates that don’t cause a blood sugar spike and are also high in Vitamin C, which plays an important role in the production of collagen, maintaining beautiful looking skin.
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Ginger: Apart from adding a nice bit of spice to the juice, ginger has some great health properties. Feeling sore after that workout? Gingerol, the main bioactive compound in ginger, has amazing antiinflammatory properties and antioxidant effects. Yellow Beetroot: Slightly sweeter than the conventional red beet, they have the same super nutrients present, such as vitamins A and C, iron, potassium and folic acid (a form of vitamin B that helps produce and maintain cells). Beets are known for being great blood and liver purifiers, and are known for lowering blood pressure and reducing fatigue. Lemon: The lemon, one of the oldest tricks in the book for a cold and an old sailors best friend! Blood pressure lowering and great for the skin, lemon is an excellent source of the powerful antioxidant vitamin C and can help reduce the formation of disease causing free radicals. When life gives you lemons… JUICE THEM! Turmeric: The queen of spice! Oxidative damage is believed to be one of the reasons behind ageing and many diseases. Curcumin, the main active ingredient in turmeric, is an extremely powerful antioxidant and has been shown to reduce the production of free radicals and oxidative stress.
Macmillan Cancer Support’s Health and Fitness ambassador Andrew Cooper is supporting Macmillan Cancer Support’s Go Sober for October fundraising challenge. All money raised will go to help ensure that no one faces cancer alone. For more information, visit gosober.org.uk
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In honour of Macmillan Cancer Support’s Go Sober For October, the ‘Juiceman’ Andrew Cooper tells us his recipe for the ultimate OJ
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We’re cutting down on sugar New Kellogg's Bran Flakes - 30% less sugar* Only
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serving
Strict sugar targets for new products
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*30% less sugar than the average of other flake based breakfast cereals
29/09/2016 12:28
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NUTRITION
J
My Vegan
ust to clarify, I am not a vegan. I just didn’t eat any animal products for the period up until my fight. I entered myself into a charity boxing event and decided to break some stereotypes, disillusions and misunderstandings that accompany being vegan. Calorie counting, tracking macros, consuming a high percentage of protein – eat the right foods and it all becomes irrelevant. Before I started, I would normally sit at around 75kg and 15% body fat but by halfway through this venture, I’d dropped to 72kg and 10% BF. This is not representative solely of my change in diet however, as I also changed the way I was training due to my upcoming bout. I did this as a culinary challenge too - learning new recipes and making flavoursome food with enough variety to stave off boredom and keep me from craving meat. Making your own sauces, learning how herbs and spices work to create different flavours and avoiding shop bought sauces will make
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your food delicious and good for you. Healthy eating IS NOT chicken, broccoli and rice; it’s plain, boring and frankly not healthy at all. ‘That’s good coming from you as a PT as well that you’re promoting veganism, and getting rid of that perception that chicken, veg and rice are the only healthy options!’ – Shakiba In regards to the misinformation about dieting and healthy eating, the best way to assess this is to look at areas of certain countries that are less densely populated. Places where you can live off the land and process your own food. Obviously, your supply will be different in relation to where in the world you are. The closer you are to the equator the more fruits you have available. Further away you may rely on more root vegetables, we are lucky that now there is a surplus supply.
Another aspect of living off the land is being self-sufficient. The skills of harvesting and cooking are passed on down the generations. Now, we lack those skills due to convenience and a never-ending supply of food available. I am extremely grateful for being taught rudimentary culinary skills, basic flavourings for dishes, bases for sauces and timings to boil an egg! The first meal I cooked for my family at 15 was sausage, beans and chips. I was so proud! But it got me started. I moved on to making a white sauce and building from a roux to make macaroni and cheese. The next step was learning to make bolognese and combining that with a white sauce and pasta for a lasagne. Some items I used to cook with may not have been strictly vegan. For example, in the process of figs ripening, wasps will bury into a fig and die. Also, some varieties of tortilla and flatbreads use animal fat to give them a smoother
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NUTRITION
Personal trainer Ben Rawlings sets out to shatter the misconceptions around following a vegan diet, whilst simultaneously training for a gruelling charity boxing bout
Venture texture and honey is made by bees. Again this wasn’t an ethical or morality affair. I found no change in my energy levels and could continue my training as normal during the lead up to my fight. There was no loss in my strength, my power or my fitness, if anything I felt more energetic. I also noticed I would recover much quicker from injuries. I had a couple of black eyes as a result of sparring that went within a week. The hardest part about this enterprise was turning down going for food with friends, although I found one restaurant, Mango, which had a good selection of vegan meals to choose from. Rice Up Wholefoods was also a lifesaver when I failed to prepare anything to take to work and I even managed to find something vegan to eat in Subway and Greggs.
I kept a food diary throughout my endeavour. I did notice I’d have dry hair and skin occasionally, probably due to a lack of fats but that is easily rectified. It did take a while for me to get into the swing of things too, as I did have some meat and dairy foods to start. But I found keeping track of my food helped me focus and eat better. Keeping a wellstocked cupboard of spices, herbs and flavourings helped me eat better too and coconut milk, along with my food processor, soon became very essential tools when completing this journey. So what is in store for the future for my diet? The majority of my food will still be vegan, but I do miss eating meat. I decided to start adding eggs and fish into my diet a few times a week and save having meat for when I go out for food or for special occasions.
Ben Rawlings (@benrawlingspt) is a personal trainer who has worked in the industry for 6 years, helping many individuals ranging from those who want to improve aesthetically to those wanting to manage chronic conditions. With a history in rugby, boxing, kickboxing and previously cycling from Southampton to Edinburgh, Ben finds great pleasure in life doing what others say you cannot do and sets his next challenge around competitive powerlifting.
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nutrition
Vegan Chocolate
Personal trainer and vegan venturer Ben Rawlings shares the recipe for his favourite guilt free chocolate treat
Cheesecake Ingredients: For Crust: • 200g walnuts • 100g dates (10 minutes in boiling water) • 25g coconut shavings • 1 tsp. cinnamon For Filling: • 2 tins coconut milk (refrigerated with the cream off the top) • 40g coconut oil • 50g dates (10 minutes in boiling water) • 1 pod/2 tsp. vanilla • 2 tsp. cacao powder • 1 tsp. maple syrup For Topping: • Organic, dairy free chocolate spread
Method: Line a springform cake tin with baking paper. Whiz up walnuts in a food processor until fine. Add the rest of the crust ingredients in to the mixer and blend together. Once combined, with damp hands, press the crust mix into the cake tin and place in the fridge to set. Place the filling ingredients into the processor, and combine till smooth (Roughly 2-5 minutes). Using a spatula, pour the filling over the set crust and place in the fridge again to let it set for a couple of hours. Heat the vegan chocolate spread gently in a saucepan until runny enough to poor over the set filling. Put the cheesecake back into the fridge for the last time, to let the topping set.
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nutrition
Who says sweet treats should be off our radar? Madeleine Shaw concocts these moreish snacks
Coconut Macaroons
with Chocolate Dipping Sauce
C
oconut macaroons and chocolate are a match made in heaven. These are the perfect on the go snack and I love popping a few in my bag for that 4pm ‘tea and cake break’ with a twist. For the macaroons: Ingredients: • 400ml can coconut milk • 2 tbsp. coconut oil • 3 tbsp. honey • ½ tsp. ground cinnamon • Grated zest of 1 orange • 200g desiccated coconut • 4 tbsp. ground almonds • Pinch of salt For the dipping chocolate: Ingredients: • 90g cacao butter or coconut oil • 60g raw cacao powder • 60g honey or maple syrup • Pinch of sea salt (or Himalayan salt)
Method: Preheat the oven to 180°C/350°F/ gas mark 4. Line a baking tray with baking paper. Open the can of coconut milk and scrape out three tablespoons of
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the cream on the top. Place this in a pan on a low heat with the oil, honey, cinnamon and orange zest. Stir this for a minute or so until the oil melts, then take it off the heat and add in the desiccated coconut, ground almonds and a pinch of salt. Keep stirring for a few minutes, then leave it to cool for five minutes. Grab a tablespoon of the mix, form it into a ball and set it on the baking tray. Repeat until you have 16 balls, then bake them in the oven for 10–12 minutes until golden. Take them out and let them cool and harden on the tray while you make the chocolate sauce. Melt the cacao butter or coconut oil in a pan on a low heat and slowly sift in the cacao powder, then stir in the honey and salt until everything is combined. Once the balls and chocolate have cooled, spoon one tablespoon of chocolate over each coconut macaroon. Place the balls in the fridge to cool so that the chocolate hardens.
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TIP: These will keep for four days in the fridge
Madeleine Shaw’s Ready, Steady, Glow! Fast, Fresh Food Designed for Real Life is published by Orion Books in hardback and eBook, priced £20/£10.99 on 7th April 2016. Photography: Martin Poole, Ellis Parrinder.
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NUTRITION
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NUTRITION
Fighter’s Fuel Ben Sulston of Sulston’s Kitchen shares his expertise and experience on nutrition for Brazilian Jiu Jitsu fighters
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s with most combat sports, with Brazilian Jiu-Jitsu the fighters are split into weight categories. This typically means that fighters are often coached into dropping weight through dangerous methods such as saunas, sweat suits or dramatically dropping their calories. Whilst these methods may result in a fighter reaching their desired weight, these techniques can affect the fighter’s performance when it comes to the competition. If a fighter isn’t feeling stressed about trying to get to a certain weight just before a fight, they therefore are going to be able to put more mental energy into preparing for the fight itself. Ben Sulston has first hand experience with this type of training and nutrition. As a chef, and a Brazilian Jiu-Jitsu competitor himself, Ben Sulston has helped other fighters in the lead up to their competition, and has also prepared himself for his own fights.
For people who have not heard of Brazilian Jiu Jitsu, what does it involve? BJJ is a mix of judo and wrestling. A martial art and self defense system that focuses on grappling and ground fighting. I have been training in BJJ since 2008 and I train out of Carlson Gracie in Tonbridge, Kent.
As well as a BJJ martial artist, you are also a chef. How did your business Sulston’s Kitchen form? My wife and I own and run Sulston’s Kitchen and we are both heavily involved in the health and fitness industry. I have been a professional chef for over 16 years, and my wife Kirsty is a Personal Trainer. Sulston’s Kitchen started out as a YouTube channel. Lots of people from the BJJ community were asking
me for recipes and ideas on how to fuel their training, so I started making videos. The reality is that most athletes would rather be training than prepping food and because of this they tend to neglect their nutrition. We started catering for a couple of BJJ competitions to fuel athletes, staff and spectators and less than 12 months later we opened the Sulston Kitchen HQ in Kent.
What does Sulston’s Kitchen offer? All of the food at Sulston’s Kitchen is made by us on site daily and contains no refined sugars, sweeteners, preservatives or nasty oils. We have a full menu; breakfasts, lunches, healthy snacks, smoothies and hot and cold drinks. In addition to the shop we also have a number of other things going on. We support a number of BJJ athletes through our ‘Fuelled Fighters’ programme, offer monthly cookery classes in our shop and also cater for sporting events; we will be at the Dirty Rotten Scramble obstacle race in Kent in November.
Is there a big difference in the food you recommend for fighters and that which you recommend for people training in other sports? The main difference would be the quantity and timings of meals for fighters, especially around competition time. As BJJ athletes compete in weight categories, it’s important that they make weight but still feel strong at the same time. We aim to educate athletes on keeping their nutrition on point throughout the year to avoid them having to make drastic cuts at short notice.
You have competed in BJJ competitions yourself. What
is your personal go to prefight meal? On the morning of a competition I like to have hot water with lemon, a pint of water, double espresso, rye bread, smoked salmon avocado and poached eggs followed by acai bowl topped with granola. Then closer to the competition I like to have a beetroot juice with one of Sulston Kitchen’s salads, normally the harissa spiced chicken breast with freekeh, sweet potato, feta and pomegranate.
When competing, are there any snacks you like to have in between fights that fuel you up for the rest of the day’s competition? When competing I always have a supply of our energy balls from Sulston’s Kitchen. It’s important to get some quick releasing carbs in between fights to top up glycogen stores. The dried fruit and honey or maple syrup in our energy balls provides this. They also contain coconut oil, which is a great source of MCT, which is readily available as fuel. They are also convenient for snacking on in between fights, as they are small but nutrient dense.
Recovery is an important part of any training. Do you have any nutritional recovery tips? Don’t underestimate the importance of hydration, especially post competition. Carbs are also good! Obviously it depends on your body type but I generally make sure I have a good source of carbohydrate after a competition; foods like white rice, new potatoes and berries. Find Sulston’s Kitchen on social media or at sulstonskitchen.com
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WORKOUT
Personal Trainer investigates just why you should add boxing into your workout routine to gain a knockout body
Roll with the punches Boxing is a full body workout Boosting both your strength and your cardiovascular fitness, boxing is a two in one workout that targets your entire body. Most cardio training focuses on the lower body, but as boxing is primarily upper body focused whilst simultaneously requiring you to stay quick on your feet, it is a great training method for those wanting to work up a sweat, and fast. Working on strength and cardiovascular endurance are not however the only benefits of throwing punches. Boxing will also work on improving your balance, coordination, reactivity, and agility.
Boxing knocks out stress Had a tough day or a stressful week? If you feel like you’re ready to snap, pick up some gloves and take it out on the bag instead. There really isn’t anything better. The adrenaline released during a boxing session and the consequential hormonal response far exceeds any physical benefit that boxing can offer when you’re feeling
stressed. The rush of endorphins released after exercise are also likely to help make you much happier too.
Boxing burns calories FAST With rounds of maximum effort, each followed by a short (and normally active) rest period, boxing is a close contender for the ultimate type of high intensity interval training. Boxing is largely an explosive, anaerobic sport that rapidly raises the body’s heart rate without the use of oxygen for energy. This type of training can build strength, improve speed and power, and help to boost your metabolism. Therefore, compared to running at a steady pace on the treadmill, boxing burns more calories in a lot less time.
Boxing strengthens the core Boxing is extremely taxing on the core. Throwing each punch your torso and hips will twist and turn, strengthening, tightening and sculpting your entire core.
Boxing is also more beneficial to your underlying six-pack than the isolated abdominal work you would perform laying on a mat. Boxing will keep your heart rate pounding fast, and with the interval style format to sessions, your body will continue to burn calories at an elevated rate even after you’ve finished – burning fat, and exposing those abs in record time.
Boxing can continuously improve your body As no two boxing workouts will be the same, you can kiss goodbye to plateaus. Unlike other training methods, which can become routine, boxing will quite literally keep you on your toes. When you’re ducking, weaving, jabbing and crossing, especially with an experienced trainer, your body can never expect the next move it will have to perform and this is essential if you want to keep challenging and improving your body.
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WORKOUT
Round for round and pound for pound, train like a fighter with this boxing drills circuit
Get fighting fit
A
s one of the most physically demanding types of training, boxing is perfect for burning fat and dramatically increasing your fitness. Combine the following boxing-drill-style exercises into a high intensity interval circuit to improve your strength, endurance, power, agility and speed.
The circuit: Perform each exercise for 45 seconds, and allow yourself a 15 second rest before moving on to the next exercise. After you have completed the whole circuit, rest for 2 – 3 minutes before performing the circuit in the same way another two times through.
Skipping A classic boxing drill. Skipping works on improving your endurance, agility, coordination and footwork like no other exercise can. Try mixing between single foot jumps, double foot jumps and high knees skipping to target your arms, legs and core.
Press ups Press ups will help you build strong arms, shoulders, chest and core muscles which are all essential if a fighter wants to be able to keep throwing punches in the ring. Requiring no equipment to perform, press ups can be done anywhere. Challenge yourself by starting with full press ups and then regressing them down to on your knees if necessary.
Sprints A boxer must be quick on their feet and able to change direction quickly and with great ease if they are to duck and dodge out of the way of their opponent’s gloves. Short sprints between two points push you to accelerate to your fastest speed as quick as possible as well as challenge your agility when turning and sprinting back in the opposite direction.
Jabs and crosses
imaginary bag or pads as quickly as possible. Keep your hands at chin height, keeping your guard up at all times.
Box jumps Whilst you may think your power will come from your upper body, the power needed in a boxing ring originates from your lower half. Explosive, plyometric exercises like box jumps work on building that lower body power whilst also creating long, lean limbs.
Sit ups Every fighter needs a strong core, so here we go back to the basics. Strong core muscles will stabilise your body to allow you to control your movement, your posture and your balance. Sit ups are one of the most simple core exercises to master, however can also be changed up and adapted by incorporating punches and twists at the top of the move.
The two basic punches thrown in any boxing ring, the jab and cross. Jabbing with your backhand and crossing with your front, throw these punches at an
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Shoulder stand
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Superman
OUT OF THIS WORLD Suzan Altay takes us through the ethereal world of anti-gravity yoga
One-legged bow
Warrior 2
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Suspended splits
A
nti-gravity or aerial yoga, performed on a suspended hammock that combines gymnastics, dance, yoga and pilates poses, is a new kind of yoga providing a total body workout. It assists alignment, deepens awareness, helps spinal decompression and stretches and strengthens the whole body. It is fun, social, makes the body feel light, doesn’t require prior experience and is suitable for any age group, body type, or size. People with a fear of heights or being upside down may feel a bit apprehensive to try it, but there is no reason to be nervous. The hammock is made of a strong nylon parachute fabric, can carry up to 200kg and is only a few feet off the floor. Also, the hardware that attaches it to the ceiling or the rig is mountain climbing rated, so safety is not an issue. However, due to the flips and inversions, anti-gravity yoga is not recommended for pregnant women, anyone who suffers from vertigo or had a recent eye surgery. There are quite a few benefits worth mentioning: • Once the body hangs freely on the swing, as gravity takes over,
stretching becomes much easier than being on the floor, increasing flexibility. This helps relieve some of the pressure on the spine, while aligning the vertebrae, stretching deeper with less strain, releasing tension on the bones and muscles and decompressing tight joints. • Whilst stretching, some of the poses help to tone and redefine the muscles, regenerating and strengthening the joints and muscles. • To attain balance, go into a pose or be able to the hold the pose, the core muscles need to be activated, increasing strength and stamina.
such as indigestion or constipation. • Stress levels reduce, allowing the psychological balance and emotional system to rebuild. Improved blood circulation prevents ageing symptoms such as wrinkles and muscle loss, circulatory and lymphatic systems detoxify, the risk of cardiovascular disease lowers, and the neural connections in the brain are boosted, improving memory. Not convinced yet? Try it yourself, and I can guarantee that anti-gravity yoga will add an entirely new dimension to your yoga/fitness practice.
• The more the core strengthens, the better your balance and stability will get. Also as some poses feel easier than regular yoga, the body’s skills develop. • As it is fun and adrenaline filled, it helps to release ‘happy’ hormones like endorphin, serotonin, oxytocin and dopamine, boosting the energy levels and mood. • Some poses involve stretching the internal organs, thus aiding issues
Handstand prep
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Two thirds of personal trainers quit their jobs within 2 years. They didn’t think it was possible to have a long and prosperous career.
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WORKOUT
GO BESERK T
he Viking Method is unlike any other training method you have tried before. Inspired by the tough mentality of Icelanders, this functional training method prides itself on guaranteeing you results physically, mentally and aesthetically. Training for power, agility, confidence and the satisfaction of feeling stronger and fitter than when you started, The Viking Method will shock your body´s metabolism into action, forcing it to burn fat and build you a long and lean physique.
This workout is made up of eight exercises that you will do in four groups. The paired exercises should be performed back to back as a superset for 30 seconds each and then followed by a 30 second rest. After the short rest, throw yourself back into the same exercises, repeating the set four times.
Train to gain both inner and outer strength with The Viking Method founder Svava Sigbertsdottir
Vikings, Go Beserk!
Group 1 1.Beats Come to a wide squat stance and as you squat watch that knees are in line with your toes and are not caving in. Squat deeply, as you jump up, engage your glutes and lengthen your legs fully, placing one of the legs in front of the other. Land back down in the deep squat again to finish.
2. Side Walking Press Ups Start with your limbs together. Open the right arm and right leg at the same time, and drop down into a press up. Come out of the press up and at the same time bring the right arm and leg back in. Copy the move and do the same with the left arm and leg. Keep your core engaged and watch that you are coming up in one piece with the whole body. Do not arch your back and or lose your core engagement.
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Group 2 1. Kneeling High Kick Start kneeling and bring your left leg forward with your foot down and with a 90-degree bend at the knee. Press into the left heel and come up, lengthening the left leg and at the same time kicking the right leg high up. Control it as you come back down. Do not use the right leg at all to lift yourself up, only the left. Engage your core and use your power to kick that leg. (Perform 30 seconds on each leg). 2. Lateral Fall Down Press Ups Come into a press up position. Turn your hands in and bring them close together, with fingers almost touching. Watch that your shoulders are down and your core is engaged. Then fall down sideways onto your left forearm taking your whole body with you, slowly come back all the way up to the top of the move using your core and tricep. Straighten your arms fully as you come back up. Repeat by falling down to the other side.
Group 3 1. Squat Jumps Backwards In this move your torso is not coming up and down. Watch that your chest stays up and shoulders stay back. Keep your bum far back in the deep squat, jump backwards and end again in a deep squat, keeping your heels on the ground. 2. Arm Drags (4 forwards, 4 backwards) With your feet on towels, use only your upper body. Engage the core and keep your back straight through out the exercise. Drag your body forward and backwards by walking your hands. Watch that you do not drop in the middle and do not arch your back. Take short steps with your hands and do not let your hips twist; they should stay completely still. Perform 4 steps forwards with your hands, and then four steps backwards.
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Group 4 1. Floor to Deep Squat Come into a press up position and lower yourself all the way down to the floor. Engage your core, lift yourself up and jump into a deep squat with your weight going back and your heels going down. Bring your hands down to the floor (whilst still in the squat) and jump back down into the starting position.
2. Plank forward reaches Come into a plank position on your forearms. Keep your hips still and slowly reach one arm forward without any shift of bodyweight. Bring the arm back in and then repeat with the other arm. This is a slow exercise. If you speed it up, you will start shifting your weight and swinging your body, losing your core engagement.
Svava Sigbertsdotti has taken the very effective way that training is approached in her home country of Iceland and combined it with her life long experience and education to create The Viking Method. She is the perfect advertisement for her brand, portraying incredible strength, enviable physical fitness and abs of steel. As well as achieving her own fitness goals through this method, Svava has helped a countless number of clients, or Vikings as she likes to call them, reach their own physical and psychological goals. thevikingmethod.com
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WORKOUT
What is the best rep range to build muscle?
The Guide To
Getting
Bigger 64
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≤2
3
4
5
6
7
Training goal
Strength Power
4
10
11
12
5
13
Strength
Strength
Power
Power
6
7
8
9
10
11
14
15
16
17
18
19
≥20
Strength
Power
Hypertrophy
Hypertrophy
Muscular endurance
Muscular endurance
Muscular endurance
3
9
Hypertrophy
Hypertrophy
≤2
8
12
13
14
15
16
17
18
19
≥20
Repetition maximum continuum
W
hen it comes to lifting weights and gaining muscle mass, making sure you hit the right rep range is deemed very important. In this article I will summarise some of the research into what is the best rep range to build muscle. The chart above is what most people, including myself, have used to set the appropriate rep range depending on the specific goal. The chart shows the number of reps and weight load for: • Strength training: 1-5 reps – heavy load • Hypertrophy: 6-12 reps – moderate load • 13-14 reps: no man’s land (avoid at all costs as the universe will explode!) • Endurance: 15+ reps light load (also known as cardio to bodybuilders). Based on this information, the ideal rep range for putting on muscle mass is 6-12 reps. However, recently there has been more research into which rep range and load produces the most amount of muscle hypertrophy. Brad Schoenfeld has conducted much of this research. Brad is one of the go-to coaches and researchers when it comes to muscle hypertrophy. In his article ‘The Mechanisms of Muscle Hypertrophy and their Application to Resistance Training’ (1), he outlines the 3 main mechanisms for muscle hypertrophy: Mechanical Load: This is when large amounts of mechanical force and tension are generated and applied to the body’s
muscles and joints through resistance training. Basically means lifting heavy weights. Metabolic Stress: This is the build up of metabolic waste products from anaerobic respiration. This is what causes the burning sensation in the muscles, or what Arnold Schwarzenegger refers to as the pump. Muscle Damage: Exercise training can result in damage to muscle tissue, this is known as Exercise-Induced Muscle Damage (EIMD). This is not to be confused with the Delayed Onset of Muscle Soreness (DOMS). DOMS is a by-product of EIMD, but EIMD does not always cause DOMS. What does the research show to be the best rep range to elicit these three mechanisms for muscle hypertrophy? To help answer this question I recently attended the Personal Training Collective Conference in Bath, where Brad Schoenfeld was one of the speakers. One of his topics was ‘Loading Zones – Implications for Strength and Hypertrophy’. The research Brad showed us looked at comparing different loads and rep ranges and their effect on muscle hypertrophy. In this article I have summarised Brad’s research as well as other research on the same topic.
Research Into Loading Zones And Muscle Hypertrophy A study by Schoenfeld et al (2) randomly assigned 17 resistance-trained individuals into 1 of 2 groups. The first group was a bodybuilding group who performed 3 sets of ~10 rep max (RM) using a split routine with 90 second rest intervals. The second group was a powerlifting group who performed 7 sets of ~ 3RM
using total body routines with 3 minutes rest intervals. Training was performed three times a week over eight weeks. The findings showed that: • There was a similar increase in bicep thickness between groups. • The powerlifting group significantly increased their squat and bench 1RM compared to the bodybuilding group. The findings suggest that hypertrophy can be achieved equally through heavy or moderate loads in well-trained subjects. The bodybuilding type routines took a quarter of the time to perform with similar results in the regards to hypertrophy, and the powerlifting group were more fatigued after each training session. Campos et al 2002 (3) looked at 32 untrained individuals and compared 3 different resistance training regimes. The subjects were divided into 4 groups: • Low rep group 3-5RM, 4 sets, 3min rest • Intermediate rep 9-11RM, 3 sets, 2min rest • High rep group 20-28RM, 2sets, 1min rest • Non-exercising control group Three exercises (leg press, squat, and knee extension) were performed 2 days a week for the first 4 weeks and 3 days a week for the final 4 weeks. The findings show that the low and intermediate rep groups induced similar muscle hypertrophy responses, whereas the high rep range didn’t. The low reps group significantly increased strength compared to the other 3 groups.
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The practical application from these studies
What does the research show when comparing high loads to low loads?
• Both heavy and moderate loads produce similar levels of hypertrophy. • A bodybuilding style programme is more time efficient than a powerlifting style programme. • The bodybuilding style programmes are shorter and cause less fatigue. This therefore may lead to additional volume being added and overall gains being achieved. • Heavy loads significantly increase strength compared to moderate – light loads.
A meta-analysis conducted by Schoenfeld et al 2014 (4) looked at 8 studies comprising of 191 subjects in total. They found that both high and low loads produced significant growth but there was greater growth in the heavier loads. However a limitation of the metaanalysis was that all the subjects were untrained.
Only 1 of the studies listed above, Campos et al 2002, compared heavy and moderate loads to low loads. Previous guidelines in regards to muscle mass gain suggest that you need to be lifting heavy to moderate loads for muscle hypertrophy (65%+ RM). However bodybuilders, who spend most of their time trying to increase muscle mass, will quite often lift in the higher rep ranges 20reps + or 65%- RM.
The message to take home from this: The research in this article suggests that if you want to increase muscle mass then train through a wide spectrum of rep ranges with heavy, moderate and light loads.
(1) The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training – B.Schoenfeld. Journal of Strength and Conditioning Research 2010 – Volume 24 – Issue 10 – pp 2857 – 2872 (2) Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men B.Schoenfeld, Ratamess, Nicholas A; Peterson, Mark D; Contreras, Bret4; Sonmez, G. T.1; Alvar, Brent A. Journal of Strength and Conditioning Research October 2014 – Volume 28 – Issue 10 – p 2909 – 2918 (3) Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. Gerson E. Campos, Thomas J. Luecke et al. European Journal of Applied Physiology .November 2002. Volume 88, Issue 1, pp 50 – 60. (4) Muscular adaptations in low-versus highload resistance training: A meta-analysis. Brad J. Schoenfeld, Jacob M. Wilson, Ryan P. Lowery & James W.Krieger. European Journal of Sport Science Volume 16, 2016 – Issue 1. (5) Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. Schoenfeld, Brad J.; Peterson et al. October 2015 – Volume 29 – Issue 10 – p 2954 – 2963
If you want advice and help on programming for muscle mass gains Tom offers online coaching and programming. Contact @tom.mans@icloud.com or follow Tom on Instagram and Facebook @tommanspt
All images: © ESB Essentials | shutterstock.com
The science behind this suggests that lifting in a higher rep range will increase the size of the Type 1 muscle fibres and lifting with a moderate and low rep range will increase the size of Type 2 muscle fibres.
This study by Schoenfeld at al 2015 (5) then compared low and high load resistance training on 18 trained subjects with over 3 years resistance training experience. They were assigned into 2 groups; a 10RM group or a 30 RM group. The subjects trained 3 days a week for 8 weeks. The hypertrophy results were similar between both groups and the high load group had greater increases in strength in 1RM bench press and 1RM squat.
References:
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et your Don’t forg r es of inside usual updat om fr ce vi d a ews, industry n ell as panel as w rt e p our ex pes elicious reci a host of d eth get your te for you to ! stuck in to
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Also in our NEXT ISSUE: n Jon Bingham breaks down macro and micronutrients for beginners n 10 of the best fitness apps for every type of fitness enthusiast n Our ‘build killer calves’ workout n Create a BUZZ around your PT business with the help of SpaFitnessUK
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WORKOUT
Mastering
World Muay Thai champion King Gayle demonstrates a dynamic approach to martial arts training
Muay Thai A
ll the exercises demonstrated by King are for elite athletes training with a dynamic approach to martial arts. The following exercises should be done in 3 sets of 6 reps for beginners, 3 sets of 8 for intermediates or 3 sets of 10 for advanced. All stretches should also be held for 30 seconds minimum.
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ď ł Y Stance Rotation A dynamic stretch, with balance, and core strength. Grip ankle or foot and hold as high as possible. Hold the balance by tensing your core, then shift 45 degrees forward and back.
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One Leg Flare An upper body and core warm up move helping with coordination. Start in a squat position with your hands on floor and one leg extended out to the side. Shift your weight onto your hands and bring the leg around in a circle and hop over it with your other leg. Once you are able to do one, try to perform them in a continuous repetitive motion.
Wide Stretch to Box Splits A full leg stretch to help with all kicks. Start with your legs as wide open as possible, then slowly bring yourself to the floor in the same position. Once you are close to the ground, lean over bringing your chest to the floor.
Chest Roll to Hand Stand An exercise to help with agility, upper body mobility and strength. Start off kneeling, arms bent, elbows in and palms out facing forward. Shift your body weight and begin to fall forward with tension in your body. Catch yourself and push yourself up vertically.
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Star Kicks An acrobatic agility exercise. Twist, turn, pivot, and jump on left foot, then jump up and turn on other foot.
Hip & Leg Swerve Beneficial for building strength, mobility and flexibility in the hips and for strengthening for core and upper body. Begin with one hand and the opposite leg on floor. Twisting and pivoting on the hand, bring your hips up and over landing on the opposite hand and leg. Once able to complete one, continue repeatedly in a circle.
Toxic Plank Tilts A core and upper body strengthening exercise. Begin with your palms facing down, elbows in and against your stomach. Lean forward onto your posted arms, then tense and straighten the full body. Once in first position, slowly shift your weight to create a tilt, then return to horizontal.
Personal Trainer, Mixed Martial Artist and Muay Thai champion, King Gayle studied his crafts at the Muay Thai School in Thailand. With extensive experience in martial arts, King has used his skills as a fight coordinator for the film industry, advising on movies internationally. He also works as an actor and stunt man.
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MAKE YOUR POWER MOVE. LEAD PIYO® LIVE. It’s Pilates + Yoga + Nonstop Movement! Whether you’ve seen it on TV or heard the countless transformation stories that swept the US, you won’t want to miss your chance to lead the format that helps your class sweat, stretch, and strengthen—all in one workout! REGISTER TODAY TO SAVE YOUR SPOT IN A PIYO LIVE INSTRUCTOR WORKSHOP NEAR YOU! GO TO PIYOLIVE.CO.UK/PT © 2016 Beachbody, LLC. All rights reserved. Beachbody, LLC is the owner of the PiYo trademark.
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Industry Š Pindyurin Vasily | shutterstock.com
FOCUS
FIND OUT ALL YOUR BUSINESS RELATED NEWS AND UPDATES HERE. HAVE SOMETHING TO SAY? EMAIL INFO@PTMAGAZINE.CO.UK
PT Tip of the Month PT Jon Bingham teaches us why stretching is just as important as your workout Stretching before and after any sort of exercise is highly recommended. When performing your warm up, trying incorporating dynamic stretches. Dynamic stretching aids mobility and prepares the body for movement. These exercises help warm up your muscles and joints by releasing synovial fluid. After a workout, static stretches should be performed. These stretches are split into two types; maintenance and developmental. Maintenance stretches require you to hold a stretch for around 10-15 seconds with the aim of returning your muscles to their previous state and length. Developmental stretches require you to hold a stretch for around 30 seconds, increasing the stretch every 10 seconds. With these stretches you are aiming to lengthen the muscles, so that a larger range of motion is possible at the joint. For more tips on stretching before and after your workout, or to read more tips from Jon, visit jonbfitness.co.uk
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revolutionising the way this data is used and delivered. The app is designed to provide a health and activity plan based on data pulled from wearables, such as Apple Watch, and integrate it with live workout feedback and live trainer sessions in-app.
© Dean Drobot | shutterstock.com
Fitnet Live Coach includes four new key features:
SOFTWARE
UPDATE Cut overheads and work from the great outdoors thanks to the latest music innovation, Wireless Fitness
Award-winning fitness app, Fitnet, has announced the launch of Fitnet Live Coach. The launch happened on the heels of Apple iOS 10’s release. Working
with Apple’s latest updates to create a fully integrated approach to digital fitness, Fitnet Live Coach connects Apple Health data to certified health coaches,
• First, live video calling allows clients to consult and workout live with a certified personal trainer. During each live 15-minute session, clients review their historical health data and discuss their needs and goals. Coaches then build a daily plan which is monitored each day for progression. • Next, the built-in session scheduler gives clients access to all trainer availability so they can pick training sessions and automatically sync appointments to their digital calendar. • Working with Apple Watch OS 3, Fitnet gives clients the ability to monitor their heart rate during a workout and allows coaches to remotely ‘tap’ the client during a workout. • Finally, in-app messaging capabilities between client and coach include one-on-one text chat for sending links and answering questions as well as communicating about training sessions, the daily workout plan and nutritional guidance. Fitnet Live Coach is a monthly subscription-based programme, with $49 per month getting you one live coaching session per week. Users can try the first seven days of Fitnet Live Coach at no cost. In addition, Fitnet still has over 200 free strength training, cardio and yoga workouts and is available for download on the Apple App Store.
CPD course of the month Boost your CV skills with this month’s recommended course Course: Nutrition and Weight Management Date: On demand Location: Online Cost: £509 Points: 16 REPs points
Gain an in-depth understanding of the essentials of nutrition and weight management; learn about eating behaviours as well as the physiological processes of the digestive system. This course will equip you with the all important tools you need to provide
dietary advice to clients and also deliver weight management classes if this is your goal. For more information or to book visit futurefit.co.uk
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FUTURE FIT
TRAINING LAUNCHES ‘PRO ZONE’
ONLINE CENTRE OF EXCELLENCE Future Fit Training, providers of quality assured training, is offering fitness professionals unrivalled access to careerenhancing training, support and skills in an exclusive online centre of excellence called Pro Zone. The Future Fit Pro Zone gives members access to an online community of personal training experts and a gateway to a wealth of information, insightful webinars (worth CPD points), ongoing career support and the latest businessenhancing information for the fitness industry. Future Fit is providing a comprehensive suite of services and products from its highly experienced master trainers and tutors. In addition, it has brought in a number of respected partners including British Weight Lifting, Body Transformation Academy, Katie Bulmer Cooke and Reebok Archon to bring that all-important outside perspective and specialist training. Furthermore, membership of the Future Fit Training Pro Zone entitles fitpros to a 25% discount on a broad range of its health and fitness CPD courses. Future Fit is offering Pro Zone in two ways: firstly, by forming bespoke corporate Pro Zone areas for operators and secondly by inviting independent and self-employed trainers to join an online community.
staff training to meet their company’s exact requirements. Employees simply sign up to the Pro Zone to enjoy a wealth of advice, offers and support. Each month a tailor-made webinar will be held, alongside which will run practical workshops, masterclasses and e-learning courses to enhance employees’ skills and knowledge. All these are delivered by fitness industry experts and a team of trainers are also on hand 24/7 to answer questions and offer support. An online forum gives an immediate community allowing employees from across the operator’s different clubs to share their news and views while additional Facebook groups further enhance engagement. The corporate Pro Zone is available to operators for just £50 per month, per venue. Each operator has a dedicated Future Fit Pro Zone manager who will create a bespoke training calendar to meet their exact needs, thus adding most value to the workforce. The individual Pro Zone community welcomes independent gym staff and self-employed personal trainers to sign up to access the resources, webinars, training and offers. For just £15 per month, fitpros can join the community, view up to 24 webinars (12 from Future Fit Training tutors and 12 from guest contributors), enjoy discounts on workshops, masterclasses and e-learning and access 24-hour online and telephone support from experienced trainers. This ‘ready made’ professional community aims to bring the UK’s best trainers together to share best practice, voice any concerns, offer advice and expertise and give trainers all the support they need to progress in their career. The Future Fit Pro Zone will help ensure self-employed trainers are neither isolated nor left behind from the industry and remain at the forefront of professional development opportunities, whilst enjoying the social interactive community by sharing opinions, tips and feedback through surveys, blog posts and the online forum.
FIBO 2017
ADDS NEW HIGHLIGHTS
A diverse range of courses, high-quality equipment and support by professional trainers are the indispensable hallmarks of good gyms. New group fitness concepts enhance the sense of community among members, which in turn strongly impacts retention rates. Those are precisely the issues FIBO 2017 will tackle in order to provide new business opportunities for fitness studios. The leading international trade fair for fitness, wellness and health continues to drive the advancement of the market with an aggressive restructuring of the group fitness area, new topics and new partners. ‘We’re putting our focus even more squarely on qualified, professional gym staff,’ says FIBO event director Ralph Scholz. ‘Thanks to our new partners, we’re the largest European industry network, which won’t just benefit gym operators but also trainers, in particular’. To make good on that promise, FIBO is joining forces with the entire array of European associations and institutions. FIBO 2017 exhibitors will be able to present their programmes to members of FISAF, the Federation of International Sports Aerobics & Fitness; EREPS, the European Register of Exercise Professionals; IFAA, the International Fitness Academy; the European industry association EuropeActive; and decisionmakers from the largest European fitness chains. Featuring the areas FIBO EXPERT, FIBO PASSION and FIBO POWER, FIBO 2017 will take place at the Exhibition Centre in Cologne from 6 to 9 April. Some 1,000 exhibitors and more than 150,000 visitors are expected to attend. fibo.com
futurefit.co.uk
The corporate Pro Zone enables operators to develop tailored, in-house
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ARE YOU OPTIMUM NUTRITION’S
GOLD STANDARD PERSONAL TRAINER?
YOU’RE DEDICATED TO YOUR WORK. You spend each day helping your clients strive for results. You advocate a fit and healthy lifestyle. Does this sound like you? Optimum Nutrition, sports nutrition industry leader, is proud to acknowledge and reward the outstanding work and commitment of fitness professionals all over the country. The ON Gold Standard Awards seek out and recognise the very best fitness experts including: personal trainers, group fitness instructors, gym teams and fitness nutritionists. The winners will receive a year’s supply of Optimum Nutrition products valued at £3,500, plus £1,500 towards an educational programme of their choice. There will also be discounts for their client base and profiling in top UK fitness publications.
FOUR DIFFERENT CATEGORIES TO ENTER: PERSONAL TRAINER PERSONAL TRAINER TEAM GROUP FITNESS INSTRUCTOR SPORTS AND EXERCISE NUTRITIONIST
ENTER THE GOLD STANDARD AWARDS AT WWW.ONACADEMY.CO.UK
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are you Gold Standard? Optimum Nutrition play host to the fitness industry’s first personal trainer awards
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ports nutrition industry leader, Optimum Nutrition is proud to announce the ON Gold Standard Awards, which acknowledges and rewards the outstanding work and commitment of fitness professionals all over the country. These will be the industry’s first national awards, which will provide the best in the business with the opportunity to be acknowledged for their dedication and achievements in encouraging people to exercise, as well as achieve their health and fitness goals. The ON Gold Standard Awards will provide an exciting opportunity for individuals in the fitness community from local boot camp leaders to specialised exercise instructors and one-man personal training businesses, to be recognised for their leadership, innovation and success within their trade. To win, trainers must be able
to demonstrate their professional achievements, including increasing exercise participation and client success. Trainers can nominate themselves in one of four award categories: • Gold Standard Personal Trainer • Gold Standard PT Team • Gold Standard Sports and Exercise Nutritionist • Gold Standard Group Fitness Instructor Winners will be selected by high profile industry leaders within the fitness world including; Richard Schrivener, Emma Williams, Chris Walton, Richard Tidmarsh and international fitness trainer and presenter, Fitzroy Gaynes. Head of Marketing at Optimum Nutrition, Benoit Batard says, ‘There is currently no other awards programme for personal trainers and this is a great
opportunity to give back to the creators and drivers of health and fitness’. Fitzroy Gaynes, International Fitness Trainer and Presenter also says, ‘The Awards gives fitness professionals the recognition they deserve within the industry, and increase their credibility with clients and potential clients. I also believe the standard of instructing will increase as participants can benchmark themselves against others’. A winner will be selected from each category and will receive £3,500 worth of ON products, £1500 to go towards an educational fitness or nutrition programme of their choice, and have the opportunity to provide their clients with discounted products. Entries for the Gold Standard Awards are open now. Person trainers, fitness instructors and nutritionist can nominate themselves online at onacademy.co.uk
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When clients are looking for a trainer to work with, they are after one thing and one thing only
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n our business we get overly obsessed with selling our product; blocks of sessions, telling people what we do, what our qualifications are, about our business and about ourselves. However, all potential clients want to know is what we can do for them and how we can get them the results they want. Therefore for your business to be a success (or a greater success) we need to sell just that, results. All of your marketing resources and then your pitch when you meet potential clients face to face must be directed towards this one thing: the results you can give them. We are not selling personal training. Most people are not particularly interested in learning to squat properly or to understand the benefits of deadlifts. We are not selling nutritional advice. Most people are not particularly interested in eating more vegetables or understanding micro and macronutrients. We are interested in training and nutrition. That’s why we decided to work within this industry. Our clients are not, and the sooner we realise this, the better we will get on. What our clients want is to get the body they desire, plain and simple. They do not care about the process involved in getting them there, they are interested in the end result. It is that simple. Once we understand this we will see our business and success rates flourish. When clients ask what I do, I do not say I am a personal trainer, I say, ‘I will work with people to reshape their body. I help them burn fat, build lean toned muscle, experience renewed energy and confidence to look and feel the best they ever have.’ This is what potential clients want. This is what we are selling. Fit healthy bodies,
confidence, beauty, attractiveness and energy. Not lifting weights, sweaty gyms and advising them to stop eating and drinking certain foods against their wishes. Understand this and you understand your client. Not only is this beneficial to obtaining clients in order for our businesses to flourish, it is also essential to being able to charge optimal prices. Many of us are working long, tiring hours, early morning starts and late finishes in order to maximise our earning capacity, fitting in clients anywhere we can. When this happens, our standards drop. We are tired, distracted and inevitably this effects the sessions we deliver and therefore our reputation. This must not be allowed to happen as we are ultimately judged on what we deliver to our clients. We must strive to ensure that every session and the overall experience of what we deliver is the best it can be, it has to be continually exceptional. This is what will help you achieve results and your clients will be more than happy to spread the word about your business, doing your marketing for you. Having fewer, higher paying clients would therefore be more beneficial all round. Our income is still where we want it to be, while maintaining the standards needed to maintain and build our reputation. Put yourself in the position of the client and ask yourself what you personally would prefer to sign up for; ‘Personal training, 24 sessions for £600...’ Or ‘Get the lean, toned body you want for your upcoming holiday. Feel confident on the beach, look and feel great by training with us twice per week with our 12 week programme, only £850.’
People will pay more to get what they want. This is proven with expensive designer handbags, cars, restaurants etc. People pay for what they want, not what they need. They want one thing, to look great, there is only one goal for them, and you can give them it. If you ‘sell’ personal training then clients will have many options, you are just one of many trainers, all very similar in what you do, providing a similar service. You need to stand out from the crowd and sell the client what they want, not what you think they need. We are operating in a busy market, there are more and more personal trainers coming along each year so it is only going to get more difficult. Yes, we know that to achieve the body and the shape that our clients desire we need to teach them how to squat and deadlift correctly, and to understand micro and macronutrients and the effects they have on the body, but by taking what a client needs and packaging it into something that they want we will see our businesses flourish.
Martin Hutton, the ‘Guerilla Coach’ is a transformation specialist, author of ‘Transform Your Body: 12 Weeks To A New You’ (available on Amazon). Helping clients completely change their attitude towards food and exercise, Martin’s clients get the education they need during their 12 week session block to ensure they can go it alone. Visit guerrilla-pt.co.uk to find out more about Martin and his transformations.
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How can writing a blog help you to grow your personal training business? PT investigates.
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BLOGGING FOR SUCCESS Having a blog will expose you to a larger target audience By giving your business a presence online, you allow yourself to be more visible to a larger number of potential clients than just those who you can target in the gym or your local area. Often, if an individual is looking for a service of any kind, the first place they will start their search is on the Internet. Therefore to grow your business, it is important you can be found. By writing multiple and frequent blog posts in a SEO friendly manner, you can drive more traffic towards your website through specific keywords.
A blog can help to establish you as a fitness professional A blog is a great platform to share your knowledge and expertise with others and the best blogs will answer questions that your current or potential clients may have. Through consistently sharing
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valuable content, blogging has the ability to showcase you as a professional in your field and as an authority figure in the eyes of your readers.
Writing a blog allows you to advertise your business, your services and your products Through writing a blog, you not only have the ability to share your expertise but you can also advertise your services and products. You may want to advertise any personal training package deals you have on, any bootcamps or classes you run or any workouts or programmes you sell. These can be written about in posts and as a result be made aware of to a larger audience.
A blog allows you to communicate with current clients from afar
clients after a session or quickly respond to client emails or messages. A client may have a question about their nutrition or need a little extra motivation, and this is when a blog could communicate for you. Posts of tips, inspirational stories and workouts to try, for example, all show your clients that you care and can offer additional guidance outside of 1-to-1 sessions.
Writing blog posts will improve your social media presence By writing blog posts, you give yourself more content to share on your social media pages. Facebook and Twitter, for example, are great places to share links to your posts, as posts can be liked, shared and favourited, and therefore reach more people than just those who are already aware of you.
As a personal trainer, it is likely that you have a very busy schedule and therefore may not always be able to easily chat to
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Uncovering
new clients E
ven with the very best marketing activities in place, your business will initially need to access leads and potential clients through other means too. Have a look at some recognised and trusted Internet Search Engine sites such as Yell, Google or REPS, and consider getting yourself registered; some of these sites will charge however some do not. Select the free ones first and get those done, as these will be the easiest. However, do not just limit yourself to the free sites. The paid sites are often high quality lists of genuine potential clients, often highly filtered or refined, which can create genuine leads. Why is getting listed so important for a new business? Clearly once you are established, you can use your existing clientele and word-of-mouth to generate new clients, and is the ideal way to move forward. However in the early days for most start-ups, this simply isn’t possible. Consider for a moment the hotel industry - I can’t remember the last time I booked a room directly through a hotel’s website. I go through a search engine (such as lastminute.com), which can provide me with the information I need in a simple to read list and that can also be ordered and filtered. The
list generated often contains an image of the hotel, the price but also a brief description of the hotel’s unique selling point too. When booking, it is more than likely we firstly take note of the price point on the search, but our buying decision could be easily overturned by seeing a ‘killer USP’ which may well fit better with our own personal needs and aspirations. Would you go for the larger hotel chain, which is cheaper and offers a more ‘sanitised’ experience, or the small quirky boutique hotel for that ultraspecial night away? By taking styling cues from other service industries like this, you can see that if you nail your USP and marketing, you may well be able to achieve your desired price point, even in the face of cheaper PTs in your area. So how do you create your USP? Firstly, make it punchy; for example ‘PostNatal weight loss’, ‘Couch to 5K specific training’, ‘elite sports specific training’ or something similar. Match this USP to your skillset and your personal beliefs, and make it clear. A common mistake is to try to be everything to everybody. This will not work. Ensure your Internet Search Engine entry reflects your newly created USP, and that it prominently features on your client’s search results
Jem Drew, founder of Spa Fitness, talks how to go about uncovering new clients for your personal training business page. Also ensure your supporting narrative is clean, free of typos and contains professional and relevant imagery. If you do all of this, I can assure you that you will rise to the surface of your client’s search criteria, especially if you fit their fitness goals too. Also, for those paid search engines that email you with the with names of potential clients, you need to carefully and ruthlessly select only those clients that would best fit your style of training. Over promising and under delivering is another common mistake that personal trainers make here. Stick to what you do and do it brilliantly!
Jem Drew is founder of SpaFitnessUK as well as being a freelance personal trainer, Chartered Engineer, British waterski coach and business mentor. For more information and guidance on growing your business, visit spafitness.co.uk
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Get ‘SNAP’ happy with your business How to use Snapchat to benefit your personal training business
BY TOM GODWIN
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napchat has become a highly popular social media channel, with a number of Snap-famous fitness figures dominating the platform. It is one of the fastest growing forms of social media with 100 million daily users and 400 million new snaps added a day and is a platform that if you’re not already harnessing, to help you build, grow and develop your brand… you should be! So what is Snapchat all about? Well it is all about building and sharing your story. This is done through the sharing of short videos or still images that can be edited within the application; simple text can overlay a video or image, or a geofilter can be used. These filters are a very interesting feature within the app, with specialist filters being available dependent on your geographical location. One of the key things is the use of lens; these can provide hours of fun! The application has the ability to detect your face and then essentially add a mask. These change on a regular basis, many being themed to world events. To help get you to get going, here are some ideas on the kind of Snaps you could share:
Your life Your life is often of interest to your existing or potential clients. They may be interested to know what you
eat, how you train, and the fun fitness related things that you get up to!
Events If you’re attending any events that might be of interest to your clients, you can make a simple video showcasing what you have seen or what you have done whilst there. The app makes this easy to do, as you can add short videos, or photos to your story.
Workouts You could try creating a daily workout video. These can be a fun way to not only give your existing clients some great content but also engage with a wider audience and help to build your brand. This can be such an easy thing to add to your social media – why not try filming elements of your own workout?
Client results Showcasing client results not only allows you to prove to the world the effectiveness of your training methods, but also gives your clients a motivational boost. These will often be shared far and wide by the clients’ network; this can be great for further leads. One thing to bear in mind however is that clients have a right to privacy; it is advisable to add into your terms and conditions the fact that you use social media and may use images of training sessions for promotional means. It
is also good practice to ensure that clients are happy with any video or image they are included in. It is not just content created by you that is important; try encouraging your clients to make content and shout out your Snapchat username too. The vast majority of the population use some form of social media, and there is a good proportion that regularly post to detail their life events. Simply asking your clients to tag or mention you on social media can become a very good method of gaining inexpensive and effort-free leads. The Snapchat app makes it so easy to make fun and engaging video on the fly. For this reason and the fact that social video is gaining momentum across the internet, the use of Snapchat should be considered as part of your social strategy.
Tom Godwin is the Managing Director of Foresight Fitness Services. He is a specialist in exercise referral, corrective exercise and helping other personal trainers improve their business. He is also involved with personal trainer education as a tutor, assessor, and course developer for Train Fitness. TomGodwin.co.uk
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Explode your fitness business with these 7 Instagram hacks
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re you on Instagram for your personal training business? If you are, great! You are one step closer to getting great leads to your business and creating more profits. If you’re not on Instagram or using it incorrectly however, you could potentially be leaving a lot of money on the table.
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You may be thinking, “But I don’t have a huge amount of followers?” However, this doesn’t matter.
7 strategies for boosting followers and profits. 1. Know your ‘theme’ and stick to it What are you really good at and how can you define yourself in that particular
niche to your audience? For example; as a personal trainer you could showcase incredible ‘before and after’ photos, along with motivational pictures and quotes. Aim to narrow this category down a bit to more of a particular area of expertise and make that your theme. Are you awesome at creating healthy recipes? Showcase this with colourful
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before marketing it to friends, colleagues and potential customers. Relating to Tip #1, be sure to focus on your theme and make these first 15 plus images POP and WOW your audience. You want to impress your audience and stand out from the get go. This ultimately leads to more engagement, referrals, tags, likes AND leads for your business. The goal of having an Instagram is to boost exposure and create more sales for your business. 3. Boost followers on Instagram with hashtags done the right way It’s all about the #hashtags baby! Create and then write an individual and unique hashtag in the caption section of your post every time you post. If your niche is helping new mums lose weight, you could create a hashtag unique to you like; #newmumweightloss or #helpnewmumloseit. These hashtags might already be used a lot, so you need to get creative as to what is unique for you. You could also just hashtag your full IG account name.
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Then, and this is VERY IMPORTANT for boosting Likes and Follows on Instagram, post up to 30 hashtags that relate to your niche, ones that you know the people you are targeting are looking for. I recommend you absolutely use ALL 30 hashtags to get more bang for your buck!
and creative photos, and offer the recipes to your followers. Better yet, create a recipe booklet for followers and get them to opt in to your database to get it. Get creative here and aim to please your followers. Whatever you are good at, highlight that as your main theme.
If you look through some popular Instagram pages, you will see that the most successful ones stick to a theme and are also very visually appealing. 2. Reload interesting images before mass marketing your page If your Instagram account is new, be sure to fill it up with at least 10-15 pictures
As a PT, here are some popular hashtags you can use where suitable – Feel free to copy and use them for yourself if they relate! #personaltrainer, #fitness , #weightlosssupport, #weightlosscoach #healthyrecipes, #transformationtuesday #fitspo, #cleaneating, #healthy, #cleanrecipes, #healthychoice, #cleanrecipe, #eatclean, #glutenfree #paleotips, #fitfood, #healthylifestyle, #healthyrecipes, #eatclean Ultimately experiment, track and measure what works for you. I recommend assessing your progress each week and tweaking where necessary.
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Just to give you an indication of what qualifies as good engagement; an account with 20K followers could get around 150-300 likes, depending on the photo or quote. So if you have a small account (under 10K) and are averaging 60 - 150 likes, well done! Your audience dig what you are posting. WARNING: Instagram is a global platform. This means you will start getting emails & enquiries from potential clients from all around the planet. How do you expect to train them? How do you expect to profit from them, regardless of location? If you are interested in learning how to build a scalable global fitness business and are still not a member of Digital Fitness Academy, then be sure to register at DigitalFitnessAcademy.com 4. Post in the appropriate time-zone to your ideal audience There is no point in posting your best information when your ideal audience is sleeping! Sounds like common sense, but it’s easy to overlook this one simple thing. Different days and times can bring different results too.
Examples of ways some accounts get followers to their website: mindbodygreen Our mission is to revitalise the way we eat, move, and live. Tag #mindbodygram for a feature! Link to Chef Pete Evans’ paleo video course bit.ly/1KSBtCm Nike+ Run Club Helping athletes everywhere run their first, funnest, and fastest miles. Welcome to the Nike+ Run Club. #NRC gonike.me/Nikeplusapp
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REMEMBER: As wonderful as it is to look good with loads of followers, if you aren’t getting leads and converting people through Instagram, the medium is useless!
For me personally, I aim to post in my early morning (7am) here in Europe, so I am getting views from potential US customers at 9pm-12am. I then post in my afternoon and late evening. 5. Be consistent in your posting You probably already know this one, but it pays to actually design and create a schedule for posting from the getgo. Aim to post at least once a day on Instagram, or once every 3-5 hours if you really want to grow your account rapidly. 6. Interact with your audience and get them to help you gain more likes and followers If someone comments on your post, reply back to them! Engage with them. Be sure to like back your followers’ posts too. Return the love and comment on ‘fans’ of yours that regularly comment and like your posts.
…And this depends how kick-ass their marketing tactics are to get them off Instagram and if the owner of the account realises the importance of building a database of their own. So in saying all this, Instagram, when used correctly can be awesome for pumping leads and profits into your business. But as mentioned, it needs to be used correctly. So what should you do? Get people off Instagram and onto your database! And make use of your bio link on Instagram to add a link to your website. Depending on what your goal is, your bio and bio link should capture your followers’ attention and get them to take action. Start using all these tips and watch your follower count, engagement and leads accelerate!
7. The most important tip: and missing this will make the rest of your efforts a waste of time. Every week or so, I hear from another member that their Instagram account has been hacked or been shut down by Instagram. I don’t know about you; but this is scary to me. I personally want to build a business that I can control and that is also scalable without my continued effort. You don’t want your bulk database of potential customers on a third party site (Instagram). Many accounts that rock out at multiple hundreds of thousands of ‘followers’ only have a fraction of those people on their own database independent of Instagram…
Janak Patel is the author of the book Fitness Evolution: The Personal Trainers Guide to Ultimate Profit & Success in the Digital Age. To claim yourself a free copy visit fitnessevolutionbook.co.uk To learn more about how to use Instagram to explode your fitness business’ profits register for the Free Instagram Hacks Training at DigitalFitnessMarketer.com
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Rebel WITH a cause PT Magazine profile Rebel Strength, one of the most successful gym equipment specialists in the UK
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tarting as a limited company in October 2015 by managing director Andy Wilby, Rebel Strength has literally gone from strength to strength. Working with steel in the daytime and enjoying the gym environment at night, Andy saw a massive gap in the market for high quality gym equipment. With the backing of Alloy Fabweld Ltd, he was able to begin his gym business and realise the potential of the market.
and produced a number of products, including atlas stone circles, weight storage systems, grip trainers, loadable kettlebells and double logs. All products can be left raw or powder coated to any RAL colour, so you only need to ask if you want your equipment in a funky colour.
Rebel Strength designs and manufactures high quality gym, fitness and strength equipment to suit all needs and abilities, including strongman, strongwoman, rugby, boxing and Crossfit.
Rebel Strength are still a new company, but already have good working relationships and associations with major players in the fitness industry including Giants Live, Official Strongman, Ultimate Strongman, Strongman Champions League and Disabled Strongman. They also sponsor a number of athletes and competitions. Our website shows a full calendar of events and competitions throughout the UK and abroad.
All products are made from scratch in Rebel Strength’s workshop based in Great Dunmow, Essex, using British steel. Rebel stock a standard range of equipment together with a popular bespoke service, which produces tailormade products made to clients’ own needs and ability. Rebel have designed
During 2016, Rebel Strength have organised two large events. The first was Rebel Strength’s Strongest Man Novice and Inters/East of England Strongest Novice Final, which was held at Great Dunmow Recreation Ground on Carnival Day – Saturday 17th September. At the end of the year, Rebel are also running
the Rebel Strength Winter Surprise – Sunday 13th November (9am-5pm) – held at Koru Gym in Bishops Stortford. For both events, check Rebel Strength’s Facebook events page. MD Andy Wilby says, ‘Since starting Rebel Strength, we have worked with some of the biggest names in the sport, including the likes of Terry Hollands. Rebel Strength supports all the top promoters and competitions across all abilities. In the future, we aim to support the World’s Strongest Man and Woman competitions, as well as continuing to support grass root competitions. We are also keen to branch out further to cover the other fitness disciplines, such as rugby, boxing and Crossfit’. rebelstrength.co.uk
Big thanks to Adam AJ Photography, Koru gym and our models Tom and Hollie
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www.icon-training.com
effective and high quality provision; take your chance to become a swimming teacher or coach with an award winning national training provider. 0844 800 22 80 courses@icon-training.com www.icon-training.com
TRAINING COURSES
The ICON TRAINING aquatic model is based on the needs of the employer, learner and industry and we are proud to be able to offer a unique, cost effective and high quality provision; take your chance to become a swimming teacher or coach with an award winning national training provider. 0844 800 22 80 courses@icon-training.com www.icon-training.com
CUSTOM BRANDED GYM DIARY
Encourage clients to keep track of their progress with a custom branded gym diary. Covers are re-designed to your specification, helping reinforce your business identity. An invaluable distraction free logging tool. Wire bound, durable & compact design. Space for 100 workouts and 4 progress pages. 07545 615412 965756 01159 sales@logitorloseit.net www.logitorloseit.net
FITNESS PUBLISHING
THESUPPLEMENT CLIENT CONNECTION THE COURSE
Lotus Publishing has a highly respected and authoritative range of books for the student or practitioner of massage, physiotherapy, sports therapy, or any other health-related field. Most books are in full colour and offer expert advice alongside illustrations or photographs. All authors are chosen for the expertise within their specific field and each book offers unrivalled information at an affordable price.
Explore the role of supplements within the fitness industry with this one day seminar by Reflex Nutrition, led by industry expert Mark A premium service for personal in trainers and theirGilbert clients.Bsc. We Based offer an easy and effectiveBrighton, piece of the softsession ware will thepersonal general principles thathighlight will enable trainers to of supplements tocontrol select take charge, lookand afthow er and supplements your training goals. their trainingfor business on a daily basis. Event costs £65, and each guest will Our services include: receive a goody £125. - Client Profi les bag worth - Invoicing
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THE SUPPLEMENT COURSE Explore the role of supplements within the fitness industry with this one day seminar by Reflex Nutrition, led by industry expert Mark Gilbert Bsc. Based in Brighton, the session will highlight the general principles of supplements and how to select supplements for your training goals. Event costs £65, and each guest will receive a goody bag worth £125. 01273 303817 ext. 1005 Julian.wright@reflex-nutrition.com www.reflex-nutrition.com
- Client Performance Tracking
- Calendar - Programme Design
01273 303817 ext. 1005 info@ptnotebook.co.uk Julian.wright@reflex-nutrition.com www.ptnotebook.co.uk www.reflex-nutrition.com
REFERRAL PROGRAMMES
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At Spirit Fitness our product collection includes treadmills, cross trainers, bikes, rowers and strength equipment. We operate a referral programme with a generous commission structure that is designed to help PTs supplement their incomes while giving clients access to high quality fitness equipment between sessions. 01782 593533 info@spiritfitness.co.uk www.spiritfitnessuk.co.uk
hour class. Receive 8 REPs points on successful completion of the course. Course date: Sunday 26th April Location: London £190 BUSINESS SERVICEPrice: DIRECTORY
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COURSES THETRAINING CLIENT CONNECTION
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A premium service for personal trainers and their clients. We offer an Discovery Learning provide recognised easyaccredited and effective pieceand of software and Fitness Nutrition that willcourses. enable personal training We offertrainers full andto take time charge, after and control part andlook online courses to suit all their training business a daily basis. needs. Payment optionsonare available. All courses are REPs recognised. Our services include: - Client Profiles - Client Performance 0208 543 1017 Tracking
- Invoicing - Calendar - Programme Design
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Supplement F new GMP app plant capable manufacturin to suit require An innovative winning desig customer ser ensure your p you want.
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OWN LABEL PRODUCTS REFERRAL PROGRAMMES
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Supplement Factory is a brand At New Level our product collection new GMP approved manufacturing includes treadmills, cross trainers, plant capable of tailoring and bikes, rowers and strength equipment. manufacturing quality supplements We operate a referraland programme to suit requirements budgets. with a generous commission An innovative NPD team, award structure that isteam designed to help PTs winning design and outstanding supplement their will incomes giving customer service workwhile with you to clients to high quality fitness ensure access your products make the impact equipment you want. between sessions. 0845 519 6010 01782 593533 ollie@forzaindustries.com info@new-level.co.uk www.supplementfactoryuk.com www.new-level.co.uk
Time to #upg nutrition the 1997 Bio-Syn forefront of t industry, whi athletes and leading PT’s r performance
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Time to #upgrade your sports nutrition then look no further, since 1997 Bio-Synergy has been at the forefront of the UK sports nutrition industry, which is why Olympic athletes and many of the UK’s leading PT’s rely on us to fuel their performance. pt@bio-synergy.co.uk www.bio-synergy.co.uk
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04/10/2016 19/02/2016 12:41 12:03
10 minutes with
Josh
Ward We speak to the TruBe personal trainer and kickboxing specialist about his experiences training clients through an app
For our readers who have never heard of TruBe, how would you describe it? Put simply, it’s fitness on demand. Like Uber, it places the trainer with clients, either in the comfort of their own home, in a park, private gym, anywhere the client desires! It’s totally flexible and the client can choose when and where they want to train, in which discipline, and a trainer of their choice will come to them. With specialists in yoga, pilates, boxing, kickboxing and ballet barre, there’s something for everyone. Using TruBe eliminates the prospect of having to attend a class or gym/studio environment, which can be intimidating.
What made you decide to join? I was on a two hour commute in May 2015 and I saw the app in a London magazine. It was the concept that grabbed me; in a world where we want everything to come to us, food, books, massages etc, it was only a matter of time before the same thing happened with the fitness industry. It makes sense, and the app works so well and easily for both trainer and client.
What’s an average day like for you? Early starts and late finishes, but I wouldn’t have it any other way. I get
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up around 6am and go to my first few sessions, which takes me to around 11am. Sometimes I’ll have a lunchtime or early afternoon session, but if not I’ll then have free time until around 5pm. In this time, I will train and research what’s new in the fitness world. Evenings are the busiest, but I usually finish up around 10pm. Throughout the day I receive notifications from clients, so I try to check the app as regularly as I can to keep on top of my schedule and new clients.
How do you find connecting with clients through the app? It can’t be as personal as face-to-face training? The client can view each trainer’s profile, which links to their Twitter handles. These are essential for giving the client an insight into your life and training before they meet you. TruBe users
sometimes request training I’ve posted to social media. As soon as the training begins, you start to build the rapport. Over the past six months I have converted 90% of my first sessions into regular clients who train with me. I think that it can be more personal, especially as you’re normally one on one with the client in private and not in a public gym.
What would your advice be to trainers interested in trying out TruBe?
Get involved! If you’re an experienced trainer, you will fit in amongst our exchampions, athletes and professional dancers; the best of the best. You won’t regret it, you’ll meet some amazing people, travel a lot and go to some amazing places. For more information visit trubeapp.com
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www.discovery.uk.com 0208 543 1017
FITNESS COURSES NUTRITION COURSES CPD COURSES Qualifications with DISCOVERY CALL US TODAY TO ENQUIRE & BOOK!
YOGA Indoor Cycling PILATES SPORTS MASSAGE Pre and Post Natal Exercise to Music Childrens Exercise MMA Sports & Strength Conditioning L4 OBESITY & DIABETES MANAGEMENT Kettlebells SUSPENSION Plus more...... @PT_Courses /Discoverylearninguk
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04/10/2016 29/09/2016 12:55 10:09 19/02/2016 21/05/2015 12:23 11:49
The Star Trac Studio series indoor cycles combine user-focused features, best-inclass biomechanics and popular features for riders of all shapes, sizes and abilities. From the indoor cycling leader in bike design, manufacturing and rider satisfaction. For more information visit startrac.com/studiocycles
At Core Health & Fitness, when we brought together fitness brands to build our company, we settled for nothing but the best. Four iconic brands that pioneered entire categories and whose machines are still the ones members ask for by name. Today, we’re committed to continuing the tradition that started decades ago - and that’s greatness you can feel good about building your business on.
©2015 Core Health & Fitness LLC. All rights reserved. Star Trac, the Star Trac logo and StairMaster are registered trademarks of Core Health & Fitness, LLC. Schwinn and Nautilus are registered trademarks of Nautilus Inc. used under license to Core Health & Fitness LLC.
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